500 free and back
16 x 50's w/fins and big kick off walls
(did 1-4, 9-12 free on :50; 5-8, 13-16 back on :55. times around 38-40 on free, 44-46 on back)
Main Set #1:
Swim twice thru:
round 1 free, round 2 back
1 x 200/3:45, (free 3:05, back 3:20)
3 x 100/1:50, (free 1:30±, back 1:40±)
2 x 50/1:00 FAST, (free 39±, back 44±)
Main Set #2:
2 x 100/2:00 - #1-90% #2-FAST (1:28, 1:23)
4 x 50/1:00 #1 easy #2 & 3 drill, #4 25 fast, 25 easy
1 x 200 Negative split, fast/4:00 (3:04)
4 x 50/1:00 1 easy, 2 & 3 drill, 4 25 fast, 25 easy
1 x 300 descend 100's/20sr (4:50, was out of gas and struggled to hold pace)
4 x 50/1:00 1 easy, 2 & 3 drill, 4 25 fast, 25 easy
400 pull with paddles and buoy, moderate pace
200 kick-reverse IM order
Total: 4500 meters
Sat Aug 14th, 2010
garrison pool 86 degrees
7:30 to 9:00
larry, tyler, marcio & james
assigned 10 x 100 fr on 2:30 best ave
did 5 & held 9's & 10's
did 5 x 50 from a dive
went 32, 31, 30, 29 27
FAST Fri Aug 13th 2010
can't remember what we did
but I did it & sure I modified it
garrison pool 86 degrees
4 x 200
10 x 100 fr on 2:30 best ave
went 13 on #1 then held 9's & 10's
10 x 50 walk 50 easy speed from dive
he'd 32's & 1's
5 x 50 on 4:00
fr 31 30 30
fl 30 29
Last night I joined up with three swim pals and ventured out to Staten Island to one of the city’s WPA-era public pools. I have a teammate who arranges “Pool Tourism” outings during the summer, and this was well worth the trip. We had a gorgeous ferry ride over and back, and the Lyons pool was just a short walk from the ferry terminal. Here’s a description of it the pool from the NYC Park Department website:
Joseph H. Lyons Pool, the largest public pool on Staten Island, was built in 1936. Constructed by the Works Progress Administration (WPA), the Lyons Pool was one of eleven pools that opened throughout New York City in a single summer during the Great Depression. The pools were among the most remarkable public recreational facilities in the country and represented the forefront of design and technology. The main pool measures 165 feet long and 100 feet wide, while both the wading and diving pools are 100 feet by 68 feet. The pool is designed to accommodate 2,800 bathers at a time; during the first summer, crowds averaged 5,707 people each day. The influence of the WPA pools extended throughout entire communities, attracting aspiring athletes and neighborhood children, and changing the way millions of New Yorkers spent their leisure time.
From 1984 to 1986, Lyons Pool underwent a $6.7 million restoration, which included reconstruction of the three pools and locker room facilities, and installation of new plumbing, filtration, and electrical systems. Lyons Pool is a symbol of Robert Moses' influence in park design.
Luckily, there were not 2,800 swimmers there last night. We shared the pool with just a handful of other lap swimmers—I’m not sure if that was because the evening had turned a little cool, or if this pool is just typically uncrowded. The pool had no lane lines; there were 13 black stripes painted on the bottom that extended all the way to the walls (no crosses at the end of the lines or on the walls, so flip-turns were a little tricky). We did a minimal, fun workout that involved lots of goofy swimming, then rode the ferry back after dark. It was a beautiful night to be swimming outdoors at dusk, and it’s always fun to swim in new pools!
This morning I went up to Riverbank State Park for a little solo taper workout. Here’s what I did:
1000 lcm warmup
8 x 100 (50 FR / 50 BK) @ 1:50-2:00: FR = relaxed, BK = steady kick, desc. 1-4 and 5-8
200 virtual IM w/ full-speed turns
It was a nice, calm morning up at Riverbank.
I’m ready for Zones to be here already!
Any swimming I did was just for fun today. We went on a boating/snorkle trip. Which I just used my own goggles and did not use the snorkle at all. I just enjoyed diving under and swimming around with the fishies!
This was a great trip. I don't want to come home....
Tomorrow, back to reality.
The water is your friend.... you don't have to fight with water, just share the same spirit as the water, and it will help you move.
I have been absent on the blogging forum this week. School started Monday plus Sarah is home visiting from Florida before her school year starts. Rob came home for a couple days too! I managed to swim 3X at 5:00 a.m. but I have no recollection of the workout.
I need to get an efficient routine established. I've been staying late after school trying to figure out the new "Power School" operating system. For some reason I can't figure out how to print standard class rosters. I have 30 different classes so doing them manually is not an option. I'm thinking things will settle down next week and I'll get back in the fold.
The weather here has been horrible. It was 98 degrees and humid today. I wish I could move to Minnesota or anywhere cool!
Tomorrow morning I'm planning on swimming with the Nasti's.
Warm up (600)
300 Free - 200 kick - 100 scull/pull
3 x 50/55 build
1 x 50/50 strong
2 x 50/55 build
1 x 50/45 strong
1 x 50/55 build
1 x 50/40 strong
1 x 50 easy
(did this set backstroke w/fins. builds were around 45, strong swim was just under 40)
250 back/20sr (went 4:10)
250 as 100 back - 50 free - 100 back/15sr (went 3:55)
250 as 50 free - 150 back - 50 free/10sr (went 4:05)
250 as 50 back - 150 free - 50 back/5sr (went 4:10)
250 Free (went 4:05)
5 x 50/55
Odds:25 free or back fast - 25 easy
Evens: pace with tempo
(did back on the fast/free on easy and free on evens, times all around 45)
easy reverse 200 IM
Total: 2800 meters
Meh, long course today.
- 200 swim
- 300 back
- 4x50 drill/swim
-- 1:40 base
- 500 free
- 5x100 free (was supposed to be pull)
- 400 free
- 4x100 back kick with fins on 2:00
- 300 free
-- See a pattern? I had to get out because of time.
- 100 back
My pace was between 1:19 and 1:22 on the hundreds and probably sub 1:25 during the entire (free) main set. Not very fast considering the amount of rest I had.
Did 33 pushups.
No compliments today, Anna made fun of me, but I forgot the details.
I was highly annoyed last night when I found out that we would be long course again so the triathletes could get some more long course before the tri sprint hosted at the pool next weekend. All summer there would be no ropes in when we got there and I would usually unroll 5 of the 7 ropes, so the thought of pulling out 16 ropes and putting in 7 ropes had me considering skipping. We have between 30 and 40 people show up for practice but about 6-10 people either unrolled ropes or swam the ropes down the pool all summer. Last night the coach asked that people show up a little early to help switch out the lane ropes, and I was surprised, people showed up and helped.
Still, this cuts into the time I can spend swimming, so I dislike it. It isn't a problem short course, since people swim their own lane ropes, and they are rarely removed in the first place.
While I am in the middle of a rant, why were people wearing huge drag suits in my lane today? There were 4 people in the lane today, the 2 with drag suits that were board short sized, and those two didn't make the intervals. What benefit did the drag suits provide? I don't actually care, and am not upset that they did, it just seems dumb.
Monday should be the last day of long course nonsense.
Busy Busy Week
Coached the Sharks on Monday
Haven't been able to swim till today.
300 swum as 50 ez, 25 Build, 25 Hard
3 x 50 fast interval for around :05r - :07r
2 x 25 ez Nice easy pausing open turn
1 x 50 Choice HARD
4 x 50 Same as above
3 x 25
1 x 75
5 x 50 Same as above
4 x 25
1 x 100 Go for it on this one
400 Pull, recovery swim
300 Kick/swim x 50
200 Swim Try to put 4 of your 50's we did earlier together.
Warm down more if you want
I feel so much better after I swim.
5 x 100 free w/paddles @ 1:45
15 x 50, done as:
5 x 50 breast @ 1:15
5 x (25 shooter + 25 EZ)
5 x (25 EZ speedy fly w/fins + 25 EZ)
Speed Work w/fins:
1 x 50 AFAP
4 x (25 AFAP + 50 EZ)
I'm a little bored out of my mind workout wise. And I always find taper type workouts dull. I can't really tell how I feel in the water. I'm more tired than usual at my Y swims, but I think that's likely due to sitting on the beach for a couple hours beforehand. And my arms/shoulders are somewhat more tired than normal (usually it's my legs that are dead). I suppose that's from ocean swimming and the periodic use of paddles. At least the upper body rests up faster than the legs (at least for me). Tomorrow, I'm going to take a rest day as I drive home. Next week, a massage and more snoozy floaty taper workouts. I'm looking forward to Zones and getting back to more interesting training. Poor Jimby is worried I'm going to smoke him in the 50 free at Zones due to lack of a belly cover. Methinks he forgot that he swam perfectly fast at Zones in his Speedo LZR jammer ...
I managed to leave the beach without any burning! Or being caught in rip tides. I read that lifeguards rescued 214 people on one of the red flag days.
Started off today with a relay lead off close to my best time in the 50 free. Then it was the 200 Fly which was off my best by .3 and it felt good. Good meet over all and had a great time.
Good friends, good food, good times. All of you who missed this need to plan to come the next time we go to a nice vacation destination.
Swim 300 Free/15sr
(did free and back)
Kick 3 x 100 IM
(was doing these around 2:15 w about 5 sr)between each
8 x 25 IM order/30 strong
1 x 300/ 5:00 build (4:55 - slow!)
3 x 100/1:45 strong (1:32±)
1 x 300/5:00 build (4:52)
4 x 75/1:20 strong (1:10±)
1 x 300/5:00 build (4:50)
6 x 50/1:00 strong (44±)
1 x 300/5:00 build (4:55)
12 x 25/30 strong (:21±)
Total: 3300 meters
This morning I went up to Riverbank State Park to swim. The lifeguards opened up another lane shortly after I arrived, so I ended up swimming with just one other swimmer most of the workout. Here’s what I did:
1000 lcm warmup (400 swim, 200 kick, 200 pull, 200 rev. IM drill/swim by 25
200 kick with fins
6 x 50 (25 fast / 25 easy) FR @ fins @ big rest
6 x 50 (25 fast / 25 easy) BK without fins, working on turnover/rotation puzzle
200 easy swim and dolphin dives
Switch to outdoor pool
Extra 200 warmdown, plus floating and sculling
When I was doing the udk on my fast backstroke breakouts this morning, I noticed that the bubbles from my exhalation came in spurts that coincided with my undulations. When I dolphin kick hard, it seems to force a bit of air out of my lungs on each contraction—probably ab muscles are causing my diaphragm to press against my lungs. I hadn’t noticed that before.
I remember a few years ago I was reading a book by Bernd Heinrich, where he talked about how various animals run. Many of them are built so that they have to time up their strides and their breathing, because their lungs can expand only in certain phases of their strides, since some of the muscles involved are the same. Humans are exceptional in that their running and breathing motions are independent of each other. Heinrich, an ultramarathoner as well as a biologist, experimented with different ways of timing up the two as part of his training. This made me wonder if loping freestylers who breathe every stroke are actually unconsciously incorporating some sort of diaphragm contraction into their stroke movement.
(I don’t run much, but when I do jog I breathe in and out on every 2nd or 3rd footfall—much the same way I time up breathing and armstrokes when swimming. Mr. Addict, who is a runner but not a swimmer, thinks of this as a weird holdover from my swimming background).
9 more days til Zones! I’m done with weights and plyo and rowing and anything but swimming and stretching at this point.
Catalina Channel Part III
Since I had planned to have little feedback and conversation while swimming, I was completely in the dark as to how much longer I might be in the water. I had read many accounts of English Channel swimmers spending three/four/five/six hours fighting the last half mile only to surrender unsuccessfully... close enough to smell the croissants baking, but this isn't the EC. It isn't supposed to be like this! With no visual reference, I didn't know if I was gaining toward the mainland at all, and I wondered if I would be pulled for lack of progress. No matter, I was going to swim until I hit land, got pulled, or my arms fell off.
As it turns out, I was making progress. The Outrider was on auto-pilot and we were creeping slowly toward my rocky exit. As the current swept northwest, we turned southeast to face it, and so, inched sideways toward the California coast which was mostly blocked from my view by the boat on my left.
I tried to keep my pace steady and my stroke rate held in the mid 60's throughout. My neck was getting sore. I tweeked it a bit the day before my swim in a sneezing fit (of all things) and though I managed to keep it loose for a good 12 hours, it was time to quit alternate breathing and go to my old standby left only for the home stretch. I hoped my kayakers, paddling on my right side, would not be offended. I could see the hull of the kayak under water and follow easily.
Tobey jumped in again, and sensing that I was in need of some encouraging words said the perfect thing: "Hey, lets just go for a swim." We did. I felt a surge of energy and picked my stroke rate up a bit. The end didn't matter to me now and I was able to enjoy just moving through the water.... finally the Zen moment! I felt briefly that the coast would get in the way of my finding out just how long I could keep going and started to feel sorry for all those poor bastards whose swim is over after nine or ten hours.
A strange thing happens when one is engaged in a singular activity for hours on end, and its the exact opposite of what one would expect; time accelerates. The time between feeds passed so quickly now and loud cheering now accompanied each chug-a-lug like a frat party drinking contest. I can only assume we are getting closer to the beach and try to keep up the pace. Jim gives me a two fists in the air salute and holds it until I respond with a thumbs up. It feels good to have the officials so solidly in my corner.
I deliberately avoid looking forward but hope to see some kelp soon.... No kelp, but the end is near. John, Tobey and Harris were all in the water to escort me the last 200 yards to the rocky beach. The surf was slight, but I lacked the balance to deal with it, so I crawled slowly on all fours until I could find some footing. There were a few people sitting nearby in some beach chairs; they looked pretty relaxed.
After a very brief respite, we swim back to the Outrider.
Back aboard the Outrider, hot chocolate, mini snickers, degrease, and a hot shower... yes a hot shower! Everyone was exhausted and I'm sure looking forward to terra firma followed by a soft bed... as was I. The boat ride back to the dock wasn't long enough to fully express my appreciation to everyone on board. Before the swim, I had thought it would be fun to buy everyone a few rounds at some dockside bar and grill, but we were deep into double overtime, and I could sense that everyone was anxious to get on with the rest of their lives. Feet dragging but spirits high, we cleared our gear from the deck of the Outrider and made our way to our vehicles that waited patiently for us, parked across the road in a newly paved lot. It is unlikely that we, as a group, will ever find ourselves in the same place at the same time again, though John, Ian and Roz will be in Dover with me shortly.
I know that I'll be back to Catalina sometime soon to swim or crew with some friends......
Updated August 12th, 2010 at 05:07 PM by chaos
Day 3 was off to a sour start as I got heartburn just before the 200 Back so not a good swim but for how I was feeling it was good. 3:12.72 which kept me in 7th place. Even with a best time I would still have gotten the same place so I'll take that.
The 100 Fly hurt like #&*@ but it was a personal best with a 1:35.69 for 4th place. I went out much harder than I had planned. Steve said my first 50 looked like I was swimming a 50 only. Then came the wall....
After a long day at the pool with my teammates it was off to the old city of San Juan and some site seeing and dinner. Too much fun hanging out with the GAJA crew and some of our adopted friends.
Last event for my is the 200 Fly tomorrow. I am tempted to learn butterfrog. Nope I just can't bring myself to do it yet.
That's it. I'm beyond tired of applying sunscreen. I think 10 days at the beach is enough for me. 1 week is slightly too short to achieve max relaxation; 2 weeks is slightly too long. Unless you're somewhere else perhaps. I spent most of the day reading my book and floating over waves or on an inner tube.
Anyhoo, as I had done a couple speed workouts in a row, I opted for a "recovery" ocean swim today. I swam from the Johnny Mercer pier to the other end of the island and walked back. No idea how far that was. It seemed like quite a bit, and I got bored. I'm naturally happier in the pool. Mr. Fort made some noises about me converting to OW swimming in my old age. I brushed this off, and believe he was thinking quite selfishly in suggesting this. hehe
I hope I wake up and actually get psyched when I get home for Zones. A certain ennui has set in with so much vacationing and inadequate training & training goals. I am a bit jealous of those in PR; it sounds like a fabulous time. And the PV contingent is acquitting themselves very well.
A related article on happiness:
Updated August 18th, 2010 at 06:51 PM by The Fortress
(Alternated free and back)
6 x 100/1:45 pace w/distance per stroke
held 16-17 spl and ave 1:32
1 x 800 swim negative split/20sr moderate
[went 12:37, splits by 200 were: 3:10 - 6:25 (3:15) - 9:35 (3:10) - 12:37 (3:02)]
4 x 200/3:45 negative split strong
(did free on #1 & 3, 3:10 - 3:12; back on #2 & 4, 3:15, 3:20)
200 easy mix of all strokes
Total: 3000 meters