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  1. Wednesday after Labor Day and No Swim Tuesday 9/7/11

    by , September 8th, 2011 at 02:38 AM (Swim like an Orca, but faster !)
    Aquasol. 5:30PM - 7:15PM
    Coach Janine wrote a workout and stuck it to a kickboard.
    It was the same as the JO's. lol

    Warm 2x100FR 200IM drill, 100K, 100P (600)
    2x200 IM Kick no/brd RI :15 (400/1000)
    10 x 50 FR Fist Drill / High Elbow Drag drills on 1:00 (500/1500)
    6x200 IM 1.Normal, 2.Medley (BK,BR,Fly,FR),3. Backwards. repeat.
    on 4:00. Last 2 I pulled, my right hip started reminding me it was there.(1200/2700)
    4x50 Sit on board BR / Kick BR (200/2900)
    4x50 Scull drill on 1:00 (200/3100)
    10x75 K with fins, 2 FR, 2 Fly, 2 BK, etc. (750/3850)
    4x25 FR Sprint on :30 (3950)
    100 cool
    4050 scy

    I was in the gym yesterday, but avoided all leg exercises. Got a lot of pull downs in and working on the incline sit-up bench, can only do 3x10.
    My hip ligament pain has subsided, thought it was a thigh flexor, but noticed a "crack" noise when I got up from sitting a long time and the associated pain. It doesn't hurt to get in the car or do flip turn's, however I'm not pushing it. Glad I was able to do some normal swimming, yet my arms felt like lead from yesterdays weight workout.
  2. No Speed, Sept. 7

    by , September 7th, 2011 at 09:13 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    6 x 50 single arm drill

    20 x 25 shooters w/MF
    4 x front/left/right/back/twirling

    5 x broad jump into pool and squat jump off bottom

    Main Sets:

    1 x (100 fast + 100 EZ)
    2 x (50 fast + 100 EZ)
    4 x (25 fast + 25 EZ @ 1:30)

    100 = dolphin kick on back w/MF, :50
    50s = fly w/fins, went :26s
    25s = flutter kick with fins & board, :12s

    100 EZ

    10 x 25 free w/paddles and parachutes @ 1:15-1:30, went 18-19s

    100 EZ

    Total: 2550


    That is truly the worst speed set I've done in ages. Definitely a product of little to no speed work in 6 weeks and of being hypo. I died big time on the fast 100 kick and I usually do 24s on fast 50 flys. Fly seems the most effected for me at the moment; I felt like I was doing some ghastly other stroke. (This is consistent with Nationals where I was 2 & 5+ seconds off my best times in the 50 & 100 fly.) I may temporarily bag doing fly. Don't want to reinforce poor form. I hope the tide turns soon, as I have no desire to compete feeling like crap. But it can take weeks for thyroid medication to fully take effect and months for your body to fully recover. Grr. And I clearly need to do much more speed work. Last year, I swam at a meet in the end of August and therefore did speed work and sprinting through most of August. This year, I lollygagged with Nationals so early.

    I took Chris' suggestion and used paddles with my parachute today. That is taxing! I'm more tired from that than the fast stuff.

    My brother sent me some chia seeds in the mail (along with some other items I very cleverly left at his house). He encouraged me to add them to my smoothies:

    Updated September 7th, 2011 at 11:18 PM by The Fortress

    Swim Workouts
  3. More swimming

    This morning I swam at the Y with a swim buddy. My body was feeling tired and draggy, but the rest of me was cheerful and energetic—it was odd feeling that disjuncture throughout the workout. I felt like I was in cheerleader mode throughout—“Come on arms, let’s go, let’s GO!” Here’s what I did:

    550 scy warmup

    10 x 50 @ :50, odds easy, evens faster, alternating 2 swim 2 pull

    6x thru
    350 at good pace, right into
    100 easy,
    with the whole 450 @ 7:00
    [It was a struggle to keep the 350s at my OHS pace today (4:40s), but that’s what I did—they ranged from 4:39-4:40.]

    3 x 150
    100 kick
    2 x 150
    100 kick
    1 x 150
    100 kick
    [I did the 150s as FR/BK/FR sandwiches, and focused on 6-beat-kicking on all the FR (BK part was easy)]

    550 warmdown + play

    Swimming with a friend is always a joy, so I had fun with the workout today despite my tiredness. One more workout to go tomorrow morning, then I have a massage and a day off—hurray!

    It has been nothing but rainy in the city all yesterday and today, as tennis fans already know. Today was one of those misty days where the tops of buildings disappear into the low fog. That was cool, but I’m hoping for some nice sunshiny days for my swims this weekend!
  4. 5300 in 85 min. - 09/07/11

    by , September 7th, 2011 at 05:41 PM (Workout Swimmer)
    Water was coooold again today & the air temp was only 68 - but it wasn't as bad as I was afraid it would be. Hate this time of year.

    400 swim, 400 pull, 200 kick warm-up

    The following 25 fly/25 back, 50 free on 1:30 base; repeat:
    2 x 300
    3 x 200
    4 x 100

    100 easy
    8 x 100 kick w/zoomers on 2:00/1:50
    100 easy
    4 x 300 pull on 4:30
    100 easy
    Total: 5300

    **I was pleased w/myself this morning because on set 2, I actually did the fly portion - usually I wimp out - do free or back, or put on zoomers for fly - but I am determined to get stronger. Unfortunately, I have a long way to go - if I time it just right, my hips are down, my head is up, and the waves hit me right in the chest - so I'm butter-floundering, not flying. However, I feel better about myself than I did a few days ago, feel stronger in the water, and (possibly?) faster too. I know that by going 5000 hard every day, I am bound to get better.
  5. Wed Sep 7th, 2011 NOON

    by , September 7th, 2011 at 04:48 PM (Ande's Swimming Blog)
    Wed Sep 7th, 2011 NOON

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    Bess Coached
    UT, main pool scy
    noon to 1:15 dove in around 12:15
    wore new training jammer
    swam with Ned,
    Beside Jim, Korey, Bob & David

    missed it

    Main SET: scy

    4 rounds of
    4 x 150 fr on 1:50 held 1:36 - 1:40
    40 Sec Break
    4 x 50 stroke on 1:00 desc
    1:00 break

    8 x 25 on :30
    odds easy
    evens fast

    Upcoming Meets

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
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  6. Wednesday, 9/7/11

    by , September 7th, 2011 at 03:03 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    400 swim
    - did 200 free/200 back
    10 x 50/1:00 every 3rd fast
    - odds were fly (±40) and back (±41), evens were free (37-38)

    Main Set with Fins (1200)
    6 x 200 smooth build and ds set of 3
    - 1-3 free @ 3:00, went 2:40-2:35-2:30
    - 4-6 back @ 3:20, went 3:05-2:55-2:50

    Kick (800)
    400 IM
    - no board, kicked in streamline with snorkel for fly-breast-free
    8 x 50/2:00 FAST
    - 1-4 no board, flutter in streamline w/snorkel, went 57-57-58-55
    - 5-8 on back in streamline, went 52-50-52-50

    Warm down
    100 easy

    Total: 3000 yards

    I felt pretty good today but my kick needs work! It's not too bad on my back, but on my belly it's really slow!
  7. AFAP = Exhausted :)

    by , September 7th, 2011 at 01:16 PM (Year Three: The Road Back)
    Whereas yesterday was all about distance, today was all about sprinting - as fast as possible. All in all, I was really happy with how I swam this morning - and how much I did of the stroke without fins at all. This weaning from fins will pay off - hopefully big time by the time I get to the Qwest Center in Omaha.

    Here's what we did today:
    400 Warm-Up
    16 x 25 on :30 (odd: kick; even: stroke - did rotating IM w/ fins)
    2 sets:
    - 1 x 200 Free Moderate on 3:30
    - 2 x 100 IM on 2:30 (1st set w/o fins; 2nd set w/ fins)
    - 4 x 50 Free Moderate on 1:00
    - 8 x 25 Stroke AFAP on 1:30 (did both sets w/o fins in IM order - times listed below)
    300 Cool-Down
    Total Yards - 2700

    For the 25s Stroke AFAP, here's how I did:
    Fly - :18 (no dive), :16, :15, :15 (last 3 from dive)
    Back - :16-:17s
    Breast - :26 (no dive), :23, :23, :21 (last 3 from dive)
    Free - :16, :15, :14.5, :15 (all from push)

    Here's why I'm happy.... first of all, my fly when I really got going felt better w/o fins than it has in a really long time. That was awesome.

    Second, my best ever 50 Back racing time is a :38 - and has been a :38 ever since I started competing two years ago. I think I finally have the feel of where the catch is supposed to be. To be doing :16s & :17s would be :32-:34ish race. That would be an awesome drop for me.

    Third, my best ever (and only) 50 Breast race was a whopping :52. Clearly, I had never really worked on it and the breaststroke kick is an amazing struggle to get both my feet to behave properly. To do low :20s from a dive. YAY!

    Finally, my free from a push being :14.5-:16 gave me hope there too. I guess I finally feel like I'm getting back to being able to sprint. I've spent the summer more focused on long distance (and open water) that my sprints have felt really sluggish. Glad I may be breaking out of that.

    Oh... and then I went home and biked 14 miles. Yep... glutton for punishment.

    Hope you enjoy your swims today!
    Swim Workouts
  8. Wed Sep 7th, 2011 scy

    by , September 7th, 2011 at 12:43 PM (Ande's Swimming Blog)
    Wed Sep 7th, 2011 scy

    screwed up,
    thought practice was 7:30 - 9:00 but it was 6:00 - 7:30
    arrived very late

    500 easy

    might go at noon

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    Upcoming Meets

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

    Updated September 7th, 2011 at 04:44 PM by ande

    Swim Workouts
  9. Wednesday Power Hour

    by , September 7th, 2011 at 10:44 AM (Pete's swim blog)
    Hope the workout formatting makes sense. No drag suit today. Pool was unusually cool (82-83)... felt good. Hopefully they will keep it that way all fall/winter.

    Round 1 - Nothing unusual. Made all the splits easily. Probably should have worn the drag suit for this round.

    Round 2 - Followed Dave B for this round. Kick -> Fly wasn't bad. Forgot I was supposed to convert Br -> Free for the last half of the round. Remembered at the 1:20 interval. By then Dave B had gotten us about 20 seconds ahead of the interval. Finished really early.

    Round 3 - Less crowded so we split into our own lanes. Purpose was to swim IM until we couldn't make the split and the pull after that. Good idea in theory but the IM to Pull transition took too long and I never got my paddles on securely. Lost my paddle half way through the 1:10. Should have just done Fr. instead of pull... probably would have made it.

    Round 4 - On this one, we were supposed to Kick until we can't make it and then swim stroke until we can't make it and then swim free. Kicked br down to 1:30's. Kind of suprised I was still doing 1:30's after 400 yds but I was still making 1:27 to 1:28. Back stroke didn't go so well. Did that on a 1:28 and was 3 seconds behind for the 1:20. Then, my brain completely misfired and I missed a wall on a flip turn. Not just a "slowly back your toes into a weak push-off" miss. This was a total wiff. It was so bad I could only laugh at myself. Took the opportunity to empty my goggles and set out to catch up for the final interval. Didn't even do an open turn to start the 1:15. Based upon everyone else's push off, I needed to do a couple of 1:07's back to back to make it. Checked the clock before the last 100. Only had 1:05 to make it. Did what I could but ended up 3 seconds short.


    300 Warm up

    Int....Clock...Round 1....Round 2....Round 3....Round 4
    1:50...:00.....100Bk......100K.......100IM......10 0K (Br)
    1:45...:50.....75Bk/25Br..75K/25Fl...100IM......100K (Br)
    1:40...:35.....50Bk/50Br..50K/50Fl...100IM......100K (Br)
    1:35...:15.....25Bk/75Br..25K/75Fl...100IM......100K (Br)
    1:30...:50.....100Br......100Fl......100IM......10 0K (Br)
    1:30...:20.....100Fr......100Br......100IM......10 0K (Br)
    1:10...:50.....100Fr......100Fr......100Pull....10 0Fr

    1:00 Break after Round 2
    50 Easy after Round 3

    200 Cool down

    (4550 Total)

    Updated September 7th, 2011 at 03:03 PM by pmccoy

    Swim Workouts
  10. A good workout today

    by , September 7th, 2011 at 08:33 AM (Mixing it up this year)
    Was surprised to do so well and yet feel so loose at the start.

    10x100@2:00 Free as 50pull/50kick
    10x100@1:30 Free w/paddles & bouy
    10x50 from Dive 15 meter breakouts then easy free IM order last 2 fl & fr
    300 Free kick w/fins
    200 Free EASY

    Total 3000 yards
  11. Tuesday, Sept. 6

    by , September 6th, 2011 at 11:44 PM (The FAF AFAP Digest)

    RC exercises
    assisted pull ups w/30 lb assist (10 lbs less than last time), 3 x 8
    assisted dips w/30 lb assist (10 lbs less than last time), 3 x 10
    floor bench press, 50 x 3 x 15
    overhead squat, 50 x 3 x 15
    HS leg extensions, 70 x 3 x 8
    hip hinge w/extended leg w/kettleball row (20 lb K ball), 20 x 3 x 10 each leg -- not easy!
    med ball slams, 10 minutes


    That's all I could do today, and I took a lot of rest between sets. I meant to go to yoga, but was too tired. Until my thyroid medication kicks in, I may be limited to 1 workout a day. The horror! Thanks to my flog, I do see that this is my fourth week of drylands. Perhaps a recovery week would help matters, and I could get some solid sprinting in.

    Both my girls had a good first day of school. Lil Fort had her first ever day of cross country practice with Fort Son's old coach. I am wondering how Fort Son is doing on his pre-orientation freshman trip ...

    Updated September 6th, 2011 at 11:51 PM by The Fortress

    Strength Training and Dryland Workouts
  12. Back from Labor Day vacation!

    by , September 6th, 2011 at 10:03 PM (Chowmi's Blog)
    Back in the water today!

    SCM, Baylor Fitness Center noon workout
    Jenn Christenson on deck

    500 warm up

    Transition Pull:
    100 1:30
    200 3:00
    300 4:30
    200 2:50
    100 1:25
    ==> I did these all kick on back with fins and made the intervals!

    Transition Kick/Drill:
    400 IM 50 kick/50 drill

    Main Set:
    12 x 100's 1:30
    50 stroke/50 free IM order

    The End

    I felt pretty tired from the beginning, so I worked the pull set as a kick with fin set, attempting to make the intervals at nearly swim speed. The last set was suppose to be on 1:45, but the lane leader went on the 1:30, i'd rather have more rest, but since we left later than the next lane, it would have been too lonely to do the set all by myself, so I went on the faster interval as well.

    Breckenridge was great as usual. I took Helen swimming one day, but was not at all disappointed when the lifegaurd stopped me from getting in my lane, saying in 3 minutes all the lanes would come out for 1 hour due to the rope swing! So my almost workout turned into rope swings, hot tubbing, and a few rounds of hide & seek.

    We conquored Lily Pad! Or at least we think so. We got to a big pond with lily pads.

    No one had to suffer my cooking on this trip. We ate out for 2 dinners and that was that. The girls love Taipei Tokyo and Mark got wine & beer at the liquor store. Did I tell you that our condo is right about the chinese restaurant and a liquor store? Location, location, location.

    This week i'll probably make 1 other workout and 1 dryland. A light week, but can't really do much more.
  13. 9/06/11

    Had a little time before I had to take our two little ones to school. By the time I get in the water I only have about 40-45 minutes to get something in. Usually a recovery type swim or time spent on my long list of "needs improvements"

    Pretty simple this morning.

    200 swim
    100 kick
    100 drill
    100 choice
    4 x 75 (k,dr,swim) IM order

    4 x 100 @ 1:30 FREE
    100 ez w/bouy
    4 x 75 @ 1:15 BACK
    100 ez w/bouy
    4 x 50 @ 55 BREAST
    100 ex w/ bouy
    4 x 25 @ 30 FLY

    200 w/d

    2300 scy

    The only thing I worked hard on was the 75's back. I just felt pretty good so I decided to go with it. Even though it isn't much I really like doing these short low intensity swims.

    Plan on doing a little P90 core after the girls go to bed.
  14. 8,000 yards

    My usual pool at Riverbank State Park closed today for its annual maintenance. They haven’t given us a reopening date yet, but usually takes about 3 weeks. Luckily, Asphalt Green re-opened today after its annual maintenance closure, so Hannah and I met up over there for a workout. This pool is often on the cold side after they re-open it, so we were hoping for some crisp cool water. Unfortunately for us (but probably happily for whomever has to deal with members' complaints), it was at its regular temp of around 81 degrees, which is a fine temp, but not the special treat we had envisioned.

    Yesterday at the pool tourism outing Hannah had announced that she wanted to swim 8000 yards today. I thought a second, then said, ok—let’s do it! So that’s what we did. Here’s how it went:

    2000 scy warmup [I did 400s, 200k, 200p, 200 im d/s, 5 x 200 fr, odds pull w/ paddles, evens swim]

    1500 FR, working on turns, done as 3.75 x (100 w/ extra-good 1st turn + 100 w/ extra-good 2nd turn + 100 w/ extra-good 3rd turn + 100 w/ fast 4th 25)

    3 x 500:
    1st = 200fr / 100bk / 200fr
    2nd = 150 fr / 50 bk / 100 fr / 50 bk / 150 fr
    3rd = 100 fr / 50 bk / 200 fr / 50 bk / 100 fr

    5 x 300:
    1st = swim, pushing pace [3:47]
    2nd = pull w/ bilateral breathing
    3rd = kick
    4th = pull w/ bilateral breathing
    5st = swim, pushing pace [3:47]

    10 x 100 @ 2:00, odds IM, evens FR

    500 warmdown

    Doing this long workout with a swim buddy made it easy--I was never bored or wished to be doing anything other than what I was doing. A post-swim visit to Shake Shack made for a very pleasant day all around.

    I thought this swim might be long enough to experiment around with a new feed that I wanted to try—sometimes things taste different when you’re working hard and hungry than they do when you’re playing around in the kitchen. I blended together some fig preserves and bread crumbs, then added a bit of peanut butter, and put the resulting mixture in a push-up pop mold so it was easy to eat. I liked this ok, but might skip the bread crumbs next time, and maybe substitute nutella for the pb. I also tried a Hammer gel during the swim to see if I liked it any better in the water than I do on land. The answer is no, although I guess it would do in a pinch.

    My big news this week is that I have been accepted into the Ederle swim on October 1st. This is a 17.5-mile journey from Sandy Hook, NJ to Manhattan. I’m really excited to be doing it—I’ve always thought this was a really cool event, and considered signing up for it during the regular registration period last winter. But back then I hadn’t done any swims longer than 5 miles, so I just didn't have the confidence that I was suited for long swims like Ederle. But late this summer I found myself wishing I had registered for it. Eventually I decided to put myself on the waitlist, and once I did a spot quickly opened up. Hurray! It’s just now settling in that I’ll actually be doing this—I’m both really happy and nervous about the opportunity to attempt it. So that’s why I was experiementing with feedings a bit today.

    Here’s my calendar for the rest of the OW season—the next month is going to be a busy one!

    • Saturday, September 10: Governor’s Island 2-mile swim
    • Sunday, September 11: New York Harbor (CIBBOWS) 10k swim
    • Saturday, September 24: Little Red Lighthouse 10k swim
    • Saturday, October 1: Ederle Swim (Sandy Hook, NJ to Manhattan, 17.5 miles)
  15. On my own - 09/06/11

    by , September 6th, 2011 at 02:42 PM (Workout Swimmer)
    Water was coooold today (74) thanks to all the rain & continued aeration by the silly lifeguards - despite the thunderstorms!
    On my own today - somehow got it into my head that I wanted to see how much I could get in before 7:00am - originally it was "lets see how far I can go before it rains us out" but then the weather held out for us - hasn't rained since 3am.

    1000 (100 free/50 back)
    900 (3 x 300 pull no paddles)
    800 (4 x 200 IM)
    700 (7 x 100, 75 free, 25 back on 1:30)
    600 (12 x 50 kick on :50/:55)
    500 pull w/paddles
    400 (4 x 100 IM)
    300 breast/free
    200 (8 x 25 4 cycle speed play)
    100 easy

    Total: 5500 SCY in 95 min.

    Not bad, if I do say so myself. Easing up on the pulling (doing the first set w/out paddles) is really much more friendly to my poor elbows. Good idea.
  16. Tuesday, 9/6/11

    by , September 6th, 2011 at 01:25 PM (A comfort swimmer's guide to easy swimming)
    Felt ok this morning. Was a little sore from the weekend (non swimming stuff), but it didn't seem to affect my swmming.

    Swam indoors - SCY

    Warm up (1000)
    200 Free - 100 bk - 100 brst - 100 free

    10 x 50:
    1/1:00 ez, 1/50 fast - 36
    1/1:00 ez, 2/45 fast - 37, 38
    1/1:00 ez, 3/40 fast - was touch and go on these
    1/1:00 ez

    Kick (600)
    2 x (1 x 100/2:30 Moderate - 4 x 50/1:30 strong)
    - 1st time free w/ board, 100=2:07, 50's were 60-59-57-55
    - 2nd time on back. 100 = 1:59, 50's were 55-54-53-53

    Mini Set (150)
    6 x 15/45 - tight streamline - Fast, Narrow Dolphin - > Explosive Breakout (cruise into wall)
    - rotated through fly-back-free on these

    Main Set (1200)
    1 x 100/1:30 - 50 smooth - 50 STRONG EFFORT
    - went - 1:19
    1 x 200/4:00 - 50 smooth/50 drill/50 scull/50 build
    2 x 100/1:45 - 25 STRONG - 50 smooth - 25 STRONG
    - went - 1:19 on both
    1 x 200/4:00 - 50 smooth/50 drill/50 scull/50 build
    3 x 100/2:00 - 50 VERY STRONG - 50 smooth
    - did open turn to check 50 times: went 1:19 (34); 1:18 (33); 1:17 (33)

    Cool down
    200 easy free & back

    Total: 2950 yards
  17. Tue Sep 6th, 2011 scy

    by , September 6th, 2011 at 12:55 PM (Ande's Swimming Blog)
    Tue Sep 6th, 2011 scy

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    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in on time
    wore new training jammer
    swam with Larry
    Beside Kellie, Mike, Korey, Tyler and Jim

    2 rounds of 300, 200, 100

    Main SET: scy

    4 x 100 fr on 1:20 right into
    3 x 100 fr on 1:15 right into (skipped a 50, sore arms)
    2 x 100 fr on 1:10 right into
    1 x 100 fr on 1:05

    800 IM done 50 k, 50 dr, 100 sw

    4 x 100 k on 1:30 right into
    3 x 100 k on 1:25 right into
    2 x 100 k on 1:20 right into
    1 x 100 k on 1:15

    800 fr build 200's

    4 x 25
    odds no breath
    evens 4 strokes fast

    Upcoming Meets

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  18. Distance Rules (on Monday and Tuesday...)

    by , September 6th, 2011 at 12:41 PM (Year Three: The Road Back)
    My entire household has had this nasty cold and it looks like its finally my turn. Why oh why do my kids need to share everything?!

    Yesterday, we didn't have an official team practice, so I ended up doing an open water swim with BD's group. The kicker is that everyone in this group except me is doing Big Shoulders or LaJolla next weekend, so they took it easy and only did 2K. So... I went home after the 2K and biked 10 miles - part of my build-up to start racing AquaBikes next summer.

    As for today, here's what we did at the pool:

    300 Warm-Up
    1 x 600 Free on 9:00 pace
    2 x 100 Free on 1:30
    4 x 75 Free on 1:30
    1 x 500 Free on 7:30 pace
    1 x 50 Kick on 1:30
    4 x 75 Kick on 1:30
    1 x 400 Free on 6:00 pace
    4 x 75 Free on 1:30
    1 x 300 Free on 4:30 pace
    1 x 50 Pull on 1:30
    2 x 75 Pull on 1:30
    1 x 200 Free on 3:00 pace
    2 x 75 Free on 1:30
    100 Cool-Down
    Total Yards - 3900

    This was intended as a 4400 yard day, but I was struggling to make the 100s on 1:30 and opted to do 75s instead. Just chalking today up to one of "those" days in the water and trying to stay positive. All in all, I don't feel 100% and can't really breathe through my nose. Hoping this is the worst that my cold will get. My husband was down for almost a week; my older daughter just a day; my youngest just the sniffles. Come on sniffles!

    Hope you stay healthy as the weather takes on a decidedly autumn feel.

    Enjoy your swims!
    Swim Workouts
  19. Waikiki Roughwater, the final chapter

    by , September 6th, 2011 at 11:20 AM (Random Nonsense)
    I hope.


    Plane landed 3 hours ago, so expect this to be slightly less coherent than the previous post.

    Following my separation from the girl pack, there were a couple thin lines of swimmers. I pull over to join the one closer to shore, spent a couple minutes trying to settle into a spot and it didn't really happen. Next thing I know I am 20 yards away from the nearest swimmer heading toward shore instead of the next buoy. This is certainly not where I want to be.

    I am very close to the next buoy, so I head off toward it, but have no idea which direction I should be going. Luckily someone is trucking in the right direction, and then I see a couple more people. Taking off after them, it takes about 200 M to catch them, which finally brings me to the second turn buoy. At this point I am tight with my new friend (aka riding him), and as we come around the buoy I sight the elevator tower on the Rainbow Tower Hilton, and take my own path. About 5M away from my saviour I see him flip over to back stroke to kick me off his a** about 5 strokes too late. No idea if I beat him as we ended up taking different paths to the finish.

    So far it has been wavy, but slow rolling waves for the most part that make it difficult to sight, but does not toss you around. From the last turn to the beach is about 850M and of course the closer to the beach the harder it gets. Very quickly after the turn, the water goes from rolling to chop. An improvement for sighting, not so much for breathing or swimming really. The chop gives way to breaking waves which proved to be more helpful today than yesterday. Then comes the shallow rock formation that brings the undertow to the surface, making 50M or so of the final 150 quite tedious.

    Finally, I clear the rocks and have about 100M to go and can see a few swimmers off to the left and the right. as I get about 10M from shore, maybe 4 feet of water, some from the left swims across me toward the right. I think they were trying to stand too early, as I took a couple more strokes and stumbled forth from the sea.

    Legs don't work too well for running after kicking for an hour, but I manage to stagger to a jog across the finish line.

    1:00:35 131st finish

    I wanted to break an hour, which I thought was a stretch and finish in the top 100. Apparently finishing in the top 100 is the harder of the two. If I had the slightly clue about what I was doing, I could have been 36 seconds faster.

    Some notes:

    - Eney Jones sandbagged. Bib # 185 finished 55. She also kicked my butt.

    - KPN wasn't there. No idea who else looks like KPN that I would have mistaken for her.

    - 2.4 miles is a long swim, I think I would enjoy shorter distance open water swims more.

    - I don't think I will do another OW alone. I need to either learn how to make friends at the starting line or bring friends with me.

    - Flying home after the race and going to work the next day isn't fun.

    Training: Geek said he would be interested in my training, which I thought was too boring to blog. In short, I upped my yardage for my solo swims to greater than 3k for every swim starting in March getting up to 5k using Patrick Cantrell's early season workouts from the workout forums. The full 5k workouts would take 90 minutes, so I only completed about 4 of the PC workouts, then another half dozen or so only finishing 4k of the 5k workouts. In May I started adding more long boring freestyle replacing the diversity of the PC workouts. In mid June and July I did about a half dozen outdoor workouts for sun and heat tolerance. The water in Texas is warmer than what Hawaii was going to have, but the dehydration and sun exposure would both be things I would have to deal with in Hawaii. Mid July I started doing hour swims straight targeting over 4000 scm and did between 6 and 10 leading up to Waikiki. This was all in addition to my 3x/week 3-3.5k lcm team workouts. This resulted in my endurance being very very good and my speed being very very crappy. Josh is definitely the fastest swimmer on the team now.

    Updated September 6th, 2011 at 11:27 AM by qbrain

  20. Tuesday workout

    by , September 6th, 2011 at 09:53 AM (Pete's swim blog)
    Lots of rain last night. We need it but Texas needs it more. Feels like fall already and that's a bit too soon for me. Dave M was killing us on the 1800 yard set today. He kept cruising off and just leaving me in his dust. Dave is faster than me but not that much faster. I kept looking for something I was doing wrong and finally accepted that I was having a bad day. My times were a little off but they weren't that bad. Dave B and I decided to drop our drag suits for the 100s on 1:10. When Dave M didn't do the same, we got suspicious and sure enough, Dave had dropped his a long time ago. Just goes to show why you don't judge your performance by others.


    400 Warm Up

    200 IM - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM - 3:00
    100 fr/25 k/75 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/100 k - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/25 k/75 fr - 3:00
    200 IM - 3:00

    100 Easy

    5 Times through
    * 100 - 1:10 (Made 1:07, 1:06, 1:05, 1:05, 1:04)
    * 50 Easy - 1:10

    150 Cool down

    (4250 Total)
    Swim Workouts