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  1. Black Friday? Beach Friday!!

    Today I went out to Brighton Beach for a special Friday CIBBOWS swim. It was unseasonably warm (50s) for late November, and very sunny, but today there was a strong wind out of the southwest. I got there a few minutes before the 11am meet-up time, and lay on the beach while I waited for the others, listening to the rattle of sand hitting my parka hood.

    There were about a dozen of us out for the day. The water was choppy from the wind, with some whitecaps, and tide was at its low point. When others asked me what my plans were, I said I didn’t know—I’d keep on swimming as long as I was having fun. I did plan to start out swimming into the wind, towards the pier, so that I wouldn’t be surprised by the difficulty of swimming into chop on the way back, and also so that just in case I got too cold and needed to get out and walk/jog back I wouldn’t be heading into the breeze.

    Our tide-and-temperature expert Cara thought the water temp would be about the same as yesterday. (She later confirmed that it had indeed held steady overnight at 50.) I went ahead and got ready and waded in. It took me 20 breaths today in knee-deep water until I dove in and started swimming. The first few breaths in cold wavy water always seem hard on my neck—although I don’t do heads-up freestyle, I think it takes me 20 meters or so until I’m truly whole-hearted about putting my face in. Until then, my neck muscles stay stiff, and it feels like my head gets a little battered by the waves. Once I relax and let the water hold it up things seem much easier.

    The water was a beautiful deep green in the sunlight, and I enjoyed swimming along and seeing the shore go by. It was very choppy though—not the rolling chop that carries you up and down, but the truly choppy chop that can randomly wash over your arms and head and create the illusion that it’s pushing you backwards. Sometimes I hear swimmers talk about having to fight against the chop, but I don’t much like that metaphor—I always like to think I’m looking for ways to work with the water, or at least play in it, even when conditions are difficult. But today the play seemed more of the sort of a cat does with a mouse it’s caught. And I was the mouse!

    Often when I’m swimming by myself it takes about 10-20 minutes for me to feel comfortable in the water—until then, I’m on high alert. I want to sight often, I’m on the lookout for any unusual noises or sights, and am easily spooked by buoys or shadows in the water. Today there was a boat near the jetties that I was worried about—it didn’t seem to be moving, but I kept on looking up to make sure it wasn’t, since I knew it would be difficult for a craft to spot a swimmer in the chop. As I got closer I could see it had a dive flag on it, and was actually inside the jetties, so I assumed it was anchored, and it was. I’ve seen dive boats around there before—my fellow CIBBOWSers told me there are the remains of an old pier that burned down in that spot. But I spent a fair lot of fretting and sighting before I determined that.

    After I passed the boat, I managed to get distracted by a low-flying helicopter, and then a very noisy boat which was in fact quite far away (I do always stop and look t see what’s making noise in the water, to ensure that if it’s a jetski I’m well out of harm’s way). But at the same time I was beginning to really enjoy swimming along—by this point I had gotten to the fanciful part of Coney Island, with the WonderWheel and the rest of the rides off to my right. Their colors were brilliant in the low bright sunlight, and I looked up at the boardwalk and hoped that there were others out enjoying the glorious November day.

    I swam to the last jetty before the pier, and then a bit further before stopping. I paused only to look up at the pier for a moment—just a couple of folks up there, and they didn’t seem to be fishing—then turned around and headed back. Suddenly the swimming became super-easy—the chop was with me, and I felt like it was carrying me along without much effort on my part. I stroked tranquilly along, enjoying the sun on my face and back, and marking my progress by noting the landmarks along the shore.

    As I neared the diveboat on the return trip, though, I started feeling really tired. My arms and body seemed heavy in the water, and looking at the sun when I breathed seemed disorienting. I didn’t feel any colder than I had a few moments before, but I started worrying that I was getting too chilled and that the fatigue and confusion might be symptomatic of that. When I’m OW swimming, I often fear that any unpleasantness I experience is a trend, but it usually turns out to be a passing sensation. I hoped that would be the case here. Still, in case the fatigue got worse, I decided to swim a little closer to shore, which involved making crescents inside the jetties. I also went to a bi-lateral breathing pattern, so I wasn’t looking into the sun on every stroke. I stroked along counting my breaths for a while—1-2-1-2-1-2-3-and so on—and soon I began feeling stronger and happier. Once I got past the last big jetty I was able to remain close to the shore, and I could also see my group up on the sand, so I stopped worrying and just focused on maintaining the breathing pattern. Before I knew it I was back where I started.

    When I was even with the group of swimmers already on shore, I dove down, turned over and looked at the water’s surface from underneath, and contemplated whether I wanted to stop or continue. I decided to keep going, and immediately felt a burst of energy. I picked up my stroke rate and swam to the next jetty, then on to the white building. After spending much of my first mile feeling jumpy, and my second being worried, I finally just felt peaceful and blissy in the water. Sometimes it pays to persevere.

    At the eastern end of the beach I turned around quickly and headed home. I was swimming into that same chop again, but now I felt really strong and relished the challenge. I was also feeling warmer than before, probably because I was working hard—kicking to stabilize myself, keeping my strokes quick and short, and minimizing the amount of time my hands spent above the water recovering (and therefore the chances that they would get stopped short by the waves). I swam hard back and was welcomed up onto the beach by the rest of the swimmers—I was first one in and last one out today.

    I dressed quickly and jogged up and down the beach a few times to keep the shivers at bay. Unlike yesterday, where conditions were perfect, today’s loop was a tough one. But I’m glad I rallied and stayed in—the experience of that last mile made it all worthwhile!

    I was hoping to do a double tomorrow—Asphalt Green pool workout in the morning, then right to the beach. But I’ve swum so much these past two days, and the beach is so enticing, that I might skip the pool workout. These November beach days are precious indeed!

    And oh yeah--CIBBOWS was featured in the Wall Street Journal today! I swim with celebrities!
  2. Workout 11/25/11

    by , November 25th, 2011 at 08:08 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Long warmup in the hot pool today ...
    200 FR
    200 BK
    100 Fly drill/100 FR
    100 Br/100 FR
    200 Back

    5 x 200's on :xx (trying to to run over or get run over - went when I had some open water)
    - 100 Kick
    - 100 Pull with buoy
    - Did FR/BK/sdk-IM/FR/BK

    500 with paddles (25 DPS/25 Fast, 50/50,75/75,100/100)

    200 various warmdown

    (2700 yds, 55 min)

    I am feeling tired today, and I did not pig out too much yesterday. I got up earlier than planned and put in a 1.6 mile walk with my son, and that did little to energize me before swimming at lunch time.

    I could tell by the parking lot that it would be crowded today, and it was (6 in the water when I started, then it dwindled down to 3). I bet you all can't wait for the New Year crowds that will appear in a month or so, right? The water was very warm today - apparently the heater was not working properly earlier in the week and it was nice and cool for laps Today it was hot, hot, hot, with the heat still pumping out.

    Anyone have a short-hand way of describing the 500 - I have done it a few times and am getting too lazy to keep writing it out. Must be the turkey talking ...
    Swim Workouts
  3. Nov 25, 2011

    by , November 25th, 2011 at 07:40 PM (Canuck Countdown)
    198 days until Day 1 of the FINA World Masters Championships

    I booked my flights to Italy for World Championships today!

    I booked my hotel in Kelowna for Canadian Nationals today!

    Thursday, Nov 24
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    2 x 400 IM as fly kick, back drill, breast drill, free swim

    24 x 25 @ :40 from middle of pool, working turns (6 fly; then 6 back; then 6 breast; then 6 free)

    15 x 50 @ 1:00 as (25 fly/25 back, 25 back/25 breast, 25 breast/25 free) x 3, working turns

    12 x 25 @ :45 as (3 drill / 1 swim) x 3

    Main Set (no break between):
    • 4 x 50 Free @ 1:00 holding 200 pace (I went 31, 32, 32, 32)
    • 200 free @ 4:00 negative split (to be swum with effort)
    • 100 kick ALL OUT (I went 1:37)
    • 200 EZ
    We were supposed to repeat the above twice, but Coach Mat decided to drop second time through. Thank goodness! I was feeling sick by then, as I wasn't feeling well even at the beginning of workout, and the IM 50s beat me down!

    Instead, we did a fun Relay:
    • worked out to 6 x 25 for each swimmer @ :30 to 1:00

    100 EZ

    Total Distance = 3100 meters

    Comments: I would have been much happier if each 50 of the broken 200 had been 1 second faster, but I'll take it.

    Updated November 28th, 2011 at 02:54 PM by lewba

  4. Update & Post Thanksgiving swim

    by , November 25th, 2011 at 06:10 PM (Dan's hobby/obsession)
    Wow - It's been a while since I added anything here. I probably don't have anything more worthwhile to post than I did before, but I feel like updating, so here goes:

    Since June, I've run an additional 3 marathons, an Olympic triathlon, and a Half Ironman triathlon. I also participated in numerous half marathons, a 5k run (19:21 woot!) and the Ragnar Relay - Northwest Passage (our team took 2nd overall!) I also registered for Ironman Canada in 2012.

    With all that running & cycling, my swimming has fallen off considerably. My YTD swim total is just shy of 325 miles and I'm nowhere near race-ready. I did enter a swim meet a couple weeks ago, but I mostly swam short "off" events. I think I split a low 27 for a relay 50fr(SCM), so I've got some work to do.

    This week I've started getting more serious about swimming, so I dug out the old workout cards and started cruising the NTC workouts. Sadly, I am coming off a sinus infection and possibly viral pneumonia (a close friend of mine has it & my chest is feeling tight) so the workouts haven't been as strong as I had hoped, but I was feeling progressively stronger over the course of the week and have high hopes for next week.

    Today's workout:

    This week's workouts started out with a ladder on Monday, 300's on Tuesday, 200's on Wed, and a Turkey burn workout/party on Thurs. Today I decided to continue the trend and go with 100's and, in spite of my chest issues, wanted to try them at mid-season pace.

    Warm Up

    400 swim (every 4th length backstroke)
    300 pull (every 4th length sculling)
    200 kick
    200 IM drill
    8x50 kick @ 1:00 2x(3fr, 1 fly)


    8x100 swim - 4 @ 1:30, 4 @ 1:20
    8x100 IM - 4 @ 1:45, 4 @ 1:35 (I felt the chest tightness on these last 4!)
    8x100 pull - 4 @ 1:25, 4 @ 1:20
    8x100 swim - 4 @ 1:25, 4 @ 1:20 (shoot, I was hoping to hit 1:15 - maybe next week!)

    200 cool down

    4,900 yds

    Overall, I was happy with today's swim. I hope to get my tempo up next week and will start adding sprints to the workout mix. Less than 2 months to the next meet, gotta get my sprint on!
    Swim Workouts
  5. 2 fast 100 frees

    by , November 25th, 2011 at 05:03 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    Billy Glasstetter coached

    warm up

    Pull set:
    100 unknown interval
    ==>I got in late so goofed around during this set. Did about every other 50.

    Main Set:

    Three times through; swim/kick/swim
    :30 per 25 base on the kick

    100 1:30
    2 x 50 :50
    4 x 25 :30
    100 FAST

    I went easy on everything except the fast 100's; 1:07 and 1:06 - GREAT times for me!!! The middle kick? Thwarted by lane leader messing up the set so I swam into him. That's ok, we all got extra rest by having to stop in between sets #2 and #3 to explain it.

    So, the only other time I swam faster was a get out swim circa 1994 with a dive from the blocks (1:02).

    I felt like most people post-T-day. My tummy was still full and I nearly tossed my turkey on the kick, and my lungs felt like the size of 2 peanuts, being so pushed from the the tummy. But, i've been working on my kick, so I just kicked, kicked, kicked my way to strong swims. My arms were pretty tired, reason unknown.

    I'm going to take it easy this week, in order to maximize my speed for the 50 free in a week. Not a real taper, but doing the sets that will enable me to swim as fast and fresh mentally as I can be next Saturday! WEEEEE!!!!
  6. 11.25.11 - Friday workout

    by , November 25th, 2011 at 04:54 PM (Pete's swim blog)
    Swam at Hsv NAT with Roger, Dave and Mary. Each had our own lane. Matt drew up the workout. He said it was the taper workout for his HSA swimmers and we could make it harder if we wanted. It was plenty hard enough as-is.


    500 Warm up

    6 x 100 - 1:20 Descend 1-3, 4-6 (1:15-> 1:05, 1:18 -> 1:08)
    12 x 50 - :50 Drill down/Fr back
    16 x 25 - :30 Easy/Hard (Roger and I did IM order x 2)

    2 Times through (I had to leave early - everyone else did 3x)
    * 4 x 100 Kick - 2:00 Descend
    * 100 Fly/100 Fr - 3:00
    * 100 Bk/100 Fr - 3:00
    * 100 Br/100 Fr - 3:00

    No cool down - had to go early

    (4100 Total)
    Swim Workouts
  7. A Clayton's Season

    by , November 25th, 2011 at 04:01 PM (Chicken's Nuggets)
    2011 was a strange open water season for me.

    I knocked back a chance at doing the Memphremagog and the Ederle swims, pinning all my hopes on Catalina. Catalina didn't work out this time, and as a result I've been moping and thinking 2011 was a complete failure.

    Not so!!!!

    After much delving I've been able to dig up some wonderful memories of my 2011 aquatic season including an unconventional marathon swim or two. My memories are a little fuzzy, 2011 already being about seven times the length of a conventional year (2011, the Dog Year?), but here goes.

    After floating around in the 50-odd degree lake for most of June, I headed east to Maine to celebrate the nuptuals of KGirl and swim the 2.4 mile Nubble Light Challenge. The Nubble swim was first done in 2010 and was apparently very cold indeed. I was quite nervous going into the swim but on the day the water was 65 and smooth. It was wonderful! I loved swimming around the headland between the mainland and the lighthouse I'd only ever seen before as a non-swimmer tourist. I think I ate 7 lobster rolls on the weekend I was there and had a really fabulous weekend. Can't wait to go back!

    Here's a photo of the Nubble course

    and a picture of the lighthouse:

    The remainder of July and August were uneventful. Lake Michigan was very very warm in 2011 and I spent those months at Promontory Point in high 70's water. Very strange for the lake. I even developed a rash.....

    On 1st September I swam what was to be my first and only "marathon" swim of 2011 (and calling it that is really pushing the definition).

    I drove to Promontory Point at the devil squealing hours of the morning and swam a mile in the dark. A mile at Promontory is one loop to the pier and back to the ladders. I was the joined by the usual 6am Point swimmers group and we did another mile. The sun was now up and I did a few more mile loops, feeding at the ladder and lurking around the 2nd buoy to see if I could find the watch I'd dropped down there two weeks prior. I got out a few times at the ladder to take some photos and play a few moves at Words with Friends, just to keep from getting too bored

    The water was pretty calm until about mile 9-10, when it developed the disorganized, washing machine type chop that we're pretty used to at the Point. I felt pretty good until mile 12. I was joined by Vivebene, thank goodness, because mile 12 felt rotten. Miles 13 and 14 felt great though. I called it quits after 14 loops because I was kind of bored and needed to go to the toilet. So that was it, I guess. THe water was 78 degrees when I began in the dark and possibly a little warmer when I finished.

    Here's the Point, as it usually looks:

    A week later I did a 15k yard workout in the pool and felt surprisingly good.

    Two weeks later I returned to the Point. Back pain defeated me that day and I drove back to the 'burbs after 8 miles. I took some Advil and finished another 8 miles in the pool for a total of 16 miles. At least the lake was 65 degrees that day so, aside from back pain, I was able to enjoy the water!

    Three days later I swam Big Shoulders and didn't come in as slowly as expected. It was probably one of my most enjoyable Big Shoulders, as the water was 65 and quite smooth. I've finally identified the building to sight off on the second leg of the triangle. Better late than never.

    Here's a photo me with some of the 6am Promontory Point swimmers who left our little south-side sanctuary to swim in the race:

    Late July/early August saw an unexpected trip home for a family funeral
    While I was there I did some swimming at the Entrance Baths, a 50m sea water pool cut out of the rock platform at the end of The Entrance Beach (just north of Sydney). I was also able to swim off the beach at Toowoon Bay, where my nephews and niece do nippers. Such a beautiful place, it was more like snorkeling than swimming! I lurked around the area where the blue grouper supposedly frequented, but didn't see him. The people at the surf club might have been pulling my leg about that one! The surf lifesavers in this photo were practicing rescues with their zodiacs the day I swam.

    Although I didn't have time to swim, I was able to go for a quick visit to my place of origin, Freshwater Beach. This is where I was hatched and where I'd like to be flung after I die. I suppose I should be cremated first.

    My last swimming experience before leaving Oz was a paddle at the famous Bondi Beach and then 1000m at Bondi Icebergs club. I paid $6 to swim in the 59 degree water (watched by a row of crabs on the pool deck) and then had a sauna. The weather couldn't have been better. There was practically no surf and I could see someone swimming across and back between the headlands just inside where I assume the nets were. I wasn't brave enough for that

    Aside from the Catalina crewing adventure and attempted swim, that's it for 2011!

    2011: the season you have when you're not having a season. Bring on 2012, please!

    Updated December 4th, 2011 at 09:09 PM by Chicken of the Sea (I accidentally wrote "site" instead of "sight". Highly embarrassing!)

  8. Attempt 2 of 30x100

    by , November 25th, 2011 at 03:45 PM (Random Nonsense)
    I felt surprising good this morning, so around 10:30 I headed to the pool, and decided if I felt good in the water would make another attempt.

    Warm up
    - 400 free
    - 200 back
    - 3x100 on 1:40 (find 1:20)
    Main Set
    - 18x100 on 1:20 (made all)
    - 6x100 back on touch and go rest
    - 2x100 on 1:20 (missed second)
    - 20s waiting for top
    - 4x100 on 1:30 hold under 1:20 (made)
    Cool Down
    - 200 back ez

    A little mental negotiation occurred resulting in cutting the set short at 18 (with yesterdays 12, that's 30 right?). I was going to finish up with 12x100 back but after 6 I wanted to pick up the pace. The problem was, I had fallen out of rhythm and my calf was on the verge of cramping, so I switched to 1:30. My calf cramped on the last 50 of cool down, so it was close.

    Certainly not the original goal, but I don't think I will be making another attempt this weekend. Right now I am torn down enough that I know another attempt tomorrow will not be possible. I am ready to focus on something else for a while until making a run at 1:10s later in December.

    So far, I think That Guy is the only one to do 30x100 in a single continuous set. That certainly says something about him, not sure if it is a positive or negative.

    Random details:
    - pool was full the entire time
    - lady in the next lane was dancing down the lane. If she was hot it would have been more distracting, instead it was very odd. She was there the entire time.
    - planned on wearing a cap and using the tempo trainer set to 40s. Cap broke trying to put it on, so that didn't happen
    - water temp was 83 or 84. Not a problem but cooler would have been nice (warmer than yesterday)
    - air temp was high 80s or low 90s. Stopping on the wall after the set was DISGUSTING. No idea what the air temp was so high. So hot standing on deck in a brief before getting in was uncomfortably warm.
  9. Distance Day today

    by , November 25th, 2011 at 12:51 PM (Mixing it up this year)
    Did a bunch of 200's today.

    10x100@1:45 free felt effortless
    200 free build to 90%
    5x200@3:30 #1,3 free #2,4 back #5 kick
    7x200 #1,2,4,5@3:00 free #3,6@3:30 back w/paddles #7 kick
    400 free alt 100 kick/100 swim w/snorkle

    Total 4000 yards
  10. Sarasota Y Sharks Masters 5:30 AM Workout -11/28/11

    by , November 25th, 2011 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

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

    4 X 50-descend 1-4- 1:15
    1 X 100 easy 2:15
    Three rounds, all choice.
    #4 50 should be at 100%

    12 X 100 free
    6 on 1:40
    6 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Friday, Nov. 25, 2011 5:30am

    by , November 25th, 2011 at 12:06 PM (Fast Food Makes for Fast Swimming!)
    Ahhh...the joys of Black Friday. Waking up way too early in the morning, getting in the car (after pouring hot water on the windshield to melt the ice), and racing off to the...POOL!!! C'mon now...I'm a swimmer, not a shopper!! Plus I don't have the cash laying around to waste on something that will just go in the garbage anyway.

    It was nice this morning at the Y pool. Usually the 5:30am swim there is jam packed with people trying to break down the door to race in and "claim a lane". I got there 10 minutes early and was the 2nd one there. Where were all the ?? Certainly not shopping. My dentist was there, and he said the folks probably not going to break a hip on the ice to come stand in the water today. It was very nice because everyone had a lane to themselves.


    300 Free
    200 Kick w/ board
    300 Free Pull

    Main Set:

    30 x 100 @ 1:10 I had full intentions of going for this too, but it is tough, especially early in the morning, and solo.

    10 x 100 Free @ 1:10 (ranged from 1:05 on the first, then 1:07-1:09s)
    :30 Q Break and to modify the remainder of the set

    4 sets of:
    5 x 100 Free Pull @ 1:10** (took :30 rest between each set)
    (held 1:06-1:08s) on sets 1 & 2
    (held 1:07-1:10s) on sets 3 & 4

    200 EZ Kick w/ board

    A Turducken...why not?? It seems to be "all the rage" lately. I just swam through it with no big hurry. Tough to do after the 30x100s too!
    1 x 350 (100 Fly, 50 Back, 50 Breast, 50 Back, 100 Fly)
    1 x 350 (100 Back, 50 Breast, 50 Free, 50 Breast, 100 Back)
    1 x 350 (100 Breast, 50 Free, 50 Fly, 50 Free, 100 Breast)
    1 x 350 (100 Free, 50 Fly, 50 Back, 50 Fly, 100 Free)

    5400 far. I'm planning on adding to this, hopefully reaching 10K tonight.
    I was in the lockerroom afterward and looked at the was only 6:50am. Wow, I did all that pretty quick.


    **My body was really starting to fall apart by the end of this entire 100s set, and #24, #25 were tough, along with #29 & #30.
    While it looks like I wimped out on the entire set (which I did), I still completed the 3000 yards, in 37 minutes 30 seconds, rather than the original 35 minutes had I been able to stay on the 1:10 throughout with no breaks.

    Good news:
    • It's done!!! I don't have to do that again.
    • I stayed on 1:10 interval for each 100.
    • I'm still alive (especially since most of my practices have and finishing yardage of 3000 or so yards on average.

    Updated November 25th, 2011 at 12:13 PM by jaadams1

    Swim Workouts , Daily Practices
  12. Thu Nov 24

    by , November 24th, 2011 at 09:56 PM (Ande's Swimming Blog)
    Thu Nov 24th 2011

    Upcoming Meet
    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX

    Subscribe to Ande's Swimming Blog

    Wed Nov 23 2011

    terrible traffic on the way in arrived late
    swam easy
    Showed up again noon LCM

    Lifted weights at smac

    Thu Nov 24 2011

    Whitney Coached
    scy UT Swim Center: main pool
    7:30 - 9:00 dove in on time
    wore fs ii legs
    trained with korey & jim beside
    Tyler, Larry, max Keith & James Fike

    Warm up
    Did 50's on 40 & 45

    Main set

    Assigned 4 rounds of 5 100's followed by 1 easy 100
    R 1 90% on 1:45
    R 2 93% on 2:00
    R 3 97% on 2:15
    R 4 99% on 2:30

    R 1 push 61 & 62
    R 2 dove 59's
    R 3 dove 57's
    R 4 dove 55 on 1 & 3

    8 x 50 on 1:00
    Odds k fast went 30, 30 29, 27
    Evens easy

    100 easy
    Swim Workouts
  13. Thursday, Nov. 24

    by , November 24th, 2011 at 06:51 PM (The FAF AFAP Digest)

    back extension machine, 110 x 3 x 15
    leg press, 210 x 3 x 10
    leg extension, 70 x 3 x 10
    lat pull down, 90 x 3 x 10
    DB row, 30 x 3 x 10 each arm
    captains chair, 3 x 15
    flutter kick on bosu, 2 x 100
    bicycles, 2 x 50
    long arm crunches, 50

    -- speed lifting
    -- I almost never use 10 reps, but it seems like the right # for speed lifting.

    Swim in Big Pool @ Fontainbleau:

    warm up, idk how much

    10 x "40" single arm fly
    40 EZ

    10 x 40 breast (with a real whip kick)
    40 EZ

    10 x 15 burst dolphin kick only belly + 15 easy
    80 dolphin dive

    10 x 15 burst (various) + 15 easy
    80 dolphin dive

    10 x 15 burst + 15 easy
    odds = underwater flutter kick
    evens = free
    80 dolphin dive

    -- I am just estimating that I was swimming 15 and 20 yards for these. Had to dodge kids and adults for some of it, but the pool wasn't too crowded. No lap pools here of course. Bursts seemed like the easiest thing to do.


    Had a smashing deep tissue massage later. And now am heading out to see Descendants with Teen Fort. Not a single sighting of turkey or other Thansksgiving accoutrements! Hope everyone is enjoying their day!

    Teen Fort is also on the lookout for an Entourage star who is rumored to be staying here and using the gym.
  14. Thanksgiving 9K

    Just a quick workout summary today:

    Last night’s rowing class workout
    10m warmup w/ drills


    15 min straight row, steady effort or build, varying sr as follows:
    2min @ 22, 1min @ 24
    2min @ 23, 1min @ 25
    2min @ 24, 1min @ 26
    2min @ 25, 1min @ 27
    2min @ 26, 1min @ 28

    easy rowing + pause

    Tabata set: 8 x (:20 hard + :10 easy)


    This morning’s turducken pool workout
    Swam at Riverbank with Rondi and John.

    900 lcm warmup

    4 x 150 k/d/s, IM order

    4 x 350 @ :15 rest, done as
    100 FL / 50 BK / 50 BR / 50 BK / 100 FL
    100 BK / 50 BR / 50 FR / 50 BR / 100 BK
    100 BR / 50 FR / 50 FL / 50 FR / 100 BR
    100 FR / 50 FL / 50 BK / 50 FL / 100 FR

    Then we talked about what to do next—in the absence of any great ideas, my freestyle-centric workout mates surprised me by deciding to do another round of turduckens!

    Seconds on the Turduckens
    4 x 350 @ :15 rest, done as
    100 FL / 50 BK / 50 BR / 50 BK / 100 FL
    100 BK / 50 BR / 50 FR / 50 BR / 100 BK
    100 BR / 50 FR / 50 FL / 50 FR / 100 BR
    100 FR / 50 FL / 50 BK / 50 FL / 100 FR
    [On this round I turned around mid-pool whenever my lanemates got too far ahead, and did the last 200 as warmdown, so I only did about 3 turducken equivalents the second time through.]

    Rondi declared that since we’d done one round of turduckens last year, and two this year, next year we’ll have to do three. Avoid the rush, and make your travel plans now to come join in the fun!

    Mid-morning beach swim
    After the pool, I headed straight out to the beach for CIBBOWS Turkey Dip. It was a near-perfect day—completely sunny, with just a slight wind, the water very flat, The air was a bit nippy, in the high-40s, and Cara measured the water temp at 50. I would have been happy with just a short dip and a visit with friends on the beach, but once I got in the water it was so lulling and peaceful I didn’t want to get out. I ended up swimming a 5K loop in about 1h30 (tide was low and slack, even helping a bit during the last ½ mile). If I had more time I would write 4 flowery paragraphs about how amazing it all was, but you’ll just have to trust me—it was wonderful in the water today. So I ended doing a ton of swimming, and am now ready for a feast!

  15. Thanksgiving Haiku

    by , November 24th, 2011 at 04:02 PM (Maple Syrup with a Side of Chlorine)
    No swimming for me,
    Rec Center is closed today,
    Happy Thanksgiving.

    Updated March 30th, 2012 at 11:29 PM by rxleakem

  16. Sarasota Y Sharks 5:30 AM Workout: 11/25/11

    by , November 24th, 2011 at 03:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45
    4 X 100 2:00
    1 X 300 5:15
    4 X 100 1:45

    1 X 200 kick + 100 swim

    4 X (3 X 100 #1 moderate 2 build 3 fast
    Rounds 1&3 IM or stroke 2:15
    Rounds 2&4 Free 1:45
    Break between rounds

    3 X 50 1:20
    1 X 100 kick 3:00
    Four rounds
    Swim the 50's: #1 moderate # 2 25 fast/25easy
    #3 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Wednesday, 11/23/11

    by , November 24th, 2011 at 12:51 PM (A comfort swimmer's guide to easy swimming)
    Final day the local pool is open this year. I'm hoping I can make a trip to Boise, Salt Lake or somewhere every few weeks so I can get a little time in the water between now and the time the pool reopens.

    Short workout today.

    Warm up
    200 swim
    100 IM drill
    100 IM kick
    100 major stroke drill
    100 major stroke kick
    - did back for major stroke drill & kick

    Swim Set #1
    Swim following twice: one free, one back
    6 x 25/30 strong build
    6 x 25/40 RPM (race pace mode for 200)
    - on RPM swims, free around 16, back around 19

    Swim Set #2
    200 reverse IM kick/drill by 25
    2 x 100 IM/2:00
    - around 1:30 on these
    4 x 100 free/1:30 - take extra rest before #4-FAST!
    - went 1:18-1:21-1:18, extra 30 sr then went 1:12

    Warm down
    100 easy

    Total: 2100 yards
  18. What a Turkey

    by , November 24th, 2011 at 10:31 AM (Random Nonsense)
    Today is lack of willpower day (Thanksgiving in Latin), and I thought I would have enough to do 30x100s on 1:20 scm? Idiot.

    I was quite sore this morning from the swimsuit addict evil set and was carrying a Thai baby nearing full term when I arrived at the pool this morning about 5:30am.

    Warm up
    - 400 swim
    - 200 back
    - 4x100 descend on 1:40 (goal find 1:20)
    - 50, 100, 50 screwing around wait for 6:10
    Main Set
    -- 6:10 30x100 on 1:20 finishes at 6:50
    - 12x100 on 1:20 (supposed to be 30 of course)
    - just quit; didn't even miss one
    - 100 qbreak
    - 3x100 on 1:25 (supposed to be 18)
    - called it a day
    Cool down
    - 200 back
    - 200 free

    A couple things:
    - 30x100 is impossible without the right mindset
    - My aerobic threshold is very very close to a 1:20 pace scm
    - I think I would have failed to make the interval in the 17-20 range the way the set was progressing
    - I envy the bloggers who seem to consistently put themselves in the right mindset
    - I don't expect to feel well enough to swim tomorrow but the pool opens back up at 6am
    - pool was 82 (wasn't an issue, but warmer than the pool normally is)

    Hopefully I can take another shot at this set this weekend. Tomorrow I believe I have the whole day to myself and would be ideal except for the over indulgence I know is forthcoming today.

    Leaving on a high note: Today was actually a decent workout. 12x100 on 1:20 is something I have not done solo before and the swim worked the soreness out. My threshold pace scm was 1:22 this summer, so I am moving in the right direction.

    Happy Thanksgiving!
  19. Pre feast workout

    We had a great turnout this morning. I was a bit tired from our swim last night but it was good to get some yards in before I eat too much this afternoon. Coach made it fun this morning for us.

    4 x 25 drill/25 drill/50 swim R10 choice

    500 kick
    --This done as a "relay". We had big tubes in which one person sat in, one person kicked w/fins pushing the tube and there was a person on either side of the tube kicking and using one arm. I took the fin job for most of it. This was fun to race the other lanes.

    8 x 100 @ 1:40 dec 1-4,5-8
    --I should have gone on a faster interval but wimped out. I did swim fast though. Felt great!

    Then came the now famous Turducken set.
    4 x 350 w/30

    The "desert" part of the workout came with a towel relay. This was based one fact that you continually go back for more.

    Teams of five swimmers. As the relay progressed a towel was added between the legs like a bouy.
    swimmer 1 50 swim
    swimmer 2 50 w/1 towel
    swimmer 3 50 w/2 towels
    swimmer 4 50 w/3 towels
    swimmer 5 50 w/4 towels
    then go back down

    200 w/d


    Swimming with four towels between your legs is hard. I guess the fitness center has a lot of towels in their lost and found. I skipped the warm down and sat in the hot tub. Now it is time to either help my wife or stay out of her way. I am a well trained husband.
  20. Wednesday, Nov. 23, 2011 11:45am

    by , November 24th, 2011 at 12:31 AM (Fast Food Makes for Fast Swimming!)
    Warmup (a long one):

    300 Free
    100 Kick w/ board
    300 Free Pull
    100 Kick w/ board

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

    100 Free
    100 Kick w/ board
    100 Free Pull
    100 Kick w/ board


    5 x 100 Free @ 1:20 70-80% effort, just getting back in rythem.

    5 x 100 Free Pull @ 1:10 (1:02, 1:05, 1:06, 1:07, 1:07)

    200 EZ

    3000 Yards

    Today was a rough day in the water. This was a pretty long break out of the pool for me too, not swimming anything since my 1:56 200 Free on Sunday afternoon, with no cooldown afterward like usual. Working two 11 hour days (M & Tu), and then a 6 hour day today, then straight to the pool for the lunchtime swim. It was good that this was basically a stretch out the body swim today.

    Tonight I just took the kids to their lessons and sat back and watched. My older daughter is somewhat doing a flipturn now...she's at least flipping and either ending up on her feet on the bottom, or way too far away from the wall. At least she's doing it! Who knows if swimming will be in her future or not. She likes it, but I don't want to push her into it just because I did it.
    My son is in the 2nd level swim lesson class, and is doing quite well. He's now able to swim by himself (underwater paddling of some sort) about 4-5 yards, but as soon as he needs a breath he's done for. At least he's not scared of being away from the wall or the teacher anymore.

    I'm just happy that my kids are learning to swim and they can be safe in the water. My younger daughter will still be a couple years before her swim lessons begin, but she's enjoyed being in the water when I've taken her for public swims before. If they want to compete, whether on the year round team, or just when they get to high school, then so be it. At their age, they're still liking soccer a lot, and it is the cheaper sport of the two as well!