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  1. Tuesday, May 31

    by , May 31st, 2011 at 11:09 PM (The FAF AFAP Digest)

    Warm up:

    750 various

    10 x 25 shooters

    Main Sets:

    6 x burst 25s @ 1:00

    2 x (75 fast fly w/fins + 125 easy)
    -- Went 41, 40
    -- Didn't feel good. Shoulders tired and perhaps not warmed up enough
    -- Worried about my 100 fly at Auburn; this is not a sprint event for me in LC. Well, not in SC either really.

    4 x (50 AFAP w/fins + 100 easy)
    50 breast, 31
    50 back shooter, 22
    50 breast, high 30-31
    50 back kick, no fins, high 32

    6 x (25 AFAP w/fins + 25 easy)
    3 dolphin kick w/board (12s), 3 flutter kick w/board (high 11-mid 12)

    100 EZ

    Total: 2300

    Bikram Yoga, 90 minutes:

    Forgot to use my inhaler before; that was a mistake. The humidity seemed even worse than usual with the heat at 95 or so today. The air condition broke down in my teen's high school, and they were sent home at 11:15.



    My shoulders were somewhat tired from the 5K yesterday. But I wanted to do some sprinting anyway.

    I entered Auburn Nationals today:

    50 breast, 41.3 (6th event)
    100 fly, 1:15.00
    50 fly 30.70
    50 back, 32.70
    100 back, 1:13.48
    50 free, 29.50

    I entered all my 50s .5 faster than last summer. I entered the 100 fly @ 1:15. This is 2.5 off my best time, but without my B70, walls and long course training, I'll be surprised if I go that fast and manage not to DQ the last 10 meters. When I looked up my times, the prompt said I "should enter" my fastest time, but I declined as that is not at all what I think I will go. I entered the 100 back in a B70 time from 2008. This is likely too ambitious (and under the WR, I see now, hmm), but I sometimes underestimate myself and I don't think it matters all that much if I go a bit faster or slower in my particular heat. Hopefully, I won't be called an evil reverse sandbagger. I don't need any more intense negativity.

    Updated June 1st, 2011 at 12:45 AM by The Fortress

    Swim Workouts , Yoga
  2. Back At It!

    by , May 31st, 2011 at 08:22 PM (Year Three: The Road Back)
    Well, our mini-vacation to West Virginia is now over and it's back into the swing of things in Indiana. It's the last week of school for my girls, and the first week of practice for my new swim team. Whew! It's amazing how many little details can be necessary when either beginning or ending something. Should be an interesting - and busy - week. Of course, I knew all of that before I had to call the air conditioning guy (because our air went out - oh happy 90+ degree days) and before our wonderful cat dropped a lovely dead mouse at my husband's feet this morning - have to track down how Mr. Mouse got in the house in the first place. But.... we have three cats and they had a moving toy this morning. Can't be all bad, can it?

    Brief recap:
    Saturday - did 4400 yards at Charleston Y.
    Sunday - did 3600 yards at Charleston Y.
    Monday - off

    Since I'm swimming with my lane mates at the Fishers Y until school is over (then, I'm still undecided as to where I'll practice) and knowing there would be no coach on deck, I brought an old workout for us to do. I did, however, keep the distance Tuesday in mind (what was I thinking?!). Here's what we did:

    400 Warm-Up
    8 x 50 Drill/Swim on 1:00
    1 x 600 Free on 10:00
    1 x 300 Free on 5:00
    1 x 100 Free on 1:40
    - one minute rest
    1 x 300 Kick on 5:00
    1 x 600 Drill Cycle (w/ fins - fly, back, free, fly, back, free by 100s) on 10:00
    1 x 100 Free on 1:40
    - one minute rest
    1 x 100 Free on 1:40
    1 x 600 Drill Cycle (w/ fins - fly, back, free, fly, back, free by 100s) on 10:00
    1 x 300 Kick on 5:00
    Total Yards - 3800

    There was supposed to be a 300 cool-down, but I was out of time and used the 300 kick as my cool-down. Doing the 600 as a rotating drill cycle at least kept me interested - a 600 free swim was just hard to concentrate on this morning.

    Hope your swims are good ones!
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -06/01/11

    by , May 31st, 2011 at 05:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Two times

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    1 X 100 swim 2:00
    Two times

    1 X 50 easy 1:00
    1 X 150 fast 3:00
    1 X 50 easy 1:00
    Choice. Four times through.

    1 X 1000 swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Tuesday, 5/31/11

    by , May 31st, 2011 at 01:02 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    200 Swim - free and back
    3 x 200/4:00 Build (50 Drill – 100 Swim – 50 Kick)
    - #1 & 3 free, #2 back, 1-arm and fist drills

    With Fins and any other equipment:
    300 Swim/5:00 or 30sr
    - free, went 4:00, rest was time to take off fins, about 45 sec
    3 x 100 IM Kick/2:15
    - without fins was kicking at 2:00
    300 Pull/5:00 or 30sr
    - big paddles and buoy, went 4:10, rest was time to put fins back on
    3 x 100 Best Stroke Kick/1:40
    - flutter kick on back, went 1:20 on all

    Sprint set
    12 x 25 Back/40 – Very Strong
    - ave 18±
    1 x 200/3:15 smooth
    12 x 25 Free/35 – Very Strong
    - ave 16±
    1 x 200/3:15 smooth

    Warm down 100 easy back

    Total: 3100 yards

    Just as a sidenote, with today's yardage I passed 200 miles in GTD.

    Updated May 31st, 2011 at 07:29 PM by poolraat

  5. Failure

    I thought I would write about something near and dear to my heart, Jazz and Geek's relationship... uh, or my recent failure.

    This was the plan yesterday

    Warm Up
    - 1x600 warm up
    Main Set
    -- 1:25 base scm for the main set
    - 2x500
    - 3x400
    - 4x300
    - 5x200
    - 6x100
    Cool down

    Everything was going grand until the 300s, where I miscounted the 2nd, adjusted the 3rd to get back on track, then miscounted the 4th. After miscounting 50% of the set, I needed to take a break. Swam an easy 200 back, then started where I left off and promptly missed the interval by 4 seconds on the very first 200. Missing the 200 interval by 4 seconds on an aerobic set is a sure indicator that the workout is over.

    Experimenting with failure has become a hobby of mine lately. Our team workouts LCM create a fast lane with a diverse ability level, thus a 1:40 base is about as fast as the intervals get. When not acting a blob, 1:40 provides about 20 seconds rest on a 100, so my goal is to maintain a 1:20 pace for every set on 1:40 base. The failure begins at 300s.

    Speaking of blobs, LW has made it perfectly clear that I am a revolting sack of suet. Self control failure?

    Which brings me back to Monday's failure. Breakfast was a 8oz latte, about 160 calories before my attempted 6k swim*. Not right before my swim, but a few hours before my swim. Diet failure... or success if the goal is to minimize suet and suck at swimming.

    Finally, I failed to get up and swim this morning. Motivation failure.

    Failing at Monday's set is perfectly acceptable but a little disturbing. The Waikiki Roughwater is about 4km, so that main set short course probably reflects the stroke count of a 4k open water swim and I would think that 1:25scm is a reasonable pace, but based on this, I would die going around the last buoy. Maybe more than a latte prerace.

    Maybe train with openwater addict who has been killing the dirty water swims lately?

    * Assuming I didn't Chris Stevenson the cool down
  6. Recovery day

    Today I met up with a swim buddy at my local Y and did an easy recovery workout. We had our own lane for the entire time I was there, which was nice. I started out feeling a little tight—the muscles in my upper arms still felt a little bunchy from my weekend o’ swimming—but things loosened up as I went along, and I ended up feeling good and fluid in the water shortly after I started swimming the twosies set. Here’s what I did:

    1400 scy warmup (500s, 200k, 200p, 200 IM d/s, 6 x 50 fr w/ various kick patterns)

    2 x 450 (400fr/50bk)
    2 x 400 (350fr/50bk)
    2 x 350 (300fr/50bk)
    I took about :20 rest within each pair of swims, and 1-2 minutes after each pair.

    That was it for me. The long swims were relaxing--even mesmerizing--and I enjoyed them. It seemed odd, but actually a little comforting, after swimming outdoors so much recently, to be back in what felt like a little box. Afterwards I went upstairs to the gym for a good stretching session.
  7. Tue May 31st, 2011 LCM

    by , May 31st, 2011 at 11:48 AM (Ande's Swimming Blog)
    Tue May 31st, 2011

    Subscribe to Ande's Swimming Blog

    We started a new 6 - 7:30 morning sched & every morning practice will be LCM. I need to leave my house by 5:15 to arrive on time which makes lifting weights before practice a bit challenging.

    Whitney Coached
    UT, main pool LCM
    6:00 7:30 dove in on time
    wore B70 training jammer
    swam with chris, nate, mike, & todd
    beside Larry & Kelly
    Saw Tyler on deck but he bought a new house forgot to take out his trash so he left

    3 rounds of 200 fr 100 rev IM

    Main SET: LCM

    4 x 150 on 2:10
    4 x 50 fl desc on 1:00 (drilled)

    4 x 150 on 2:10
    4 x 50 bk desc on 1:00

    4 x 150 on 2:10 breathe every 3
    4 x 50 br desc on 1:10

    4 x 150 on 2:10 (supposed to breathe every 7)
    4 x 50 fr desc on 1:00

    400 IM 25 fast, 75 drill

    400 fr DPS keep strkes under 30 per length


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Swim Workouts
  8. Tuesday workout

    by , May 31st, 2011 at 09:56 AM (Pete's swim blog)
    Yesterday, we went to help clean up the pool we were supposed to use to train at for nationals. It is kind of a strange pool. It is 200 feet long by about 100 feet wide. That's 61 meters for anyone converting. The pool took a direct hit from the tornado. Rumor has it that the tornado sucked about half the water out of the pool. The pump house and bathrooms (all made of cinder blocks) were reduced to rubble. Someones washing machine landed in their parking lot. Tin roofing sheets were wrapped around trees and shingles/pieces of roofs were all over the place. We spent about 2 hours clearing out fallen trees. It was a good dryland exercise day. The soreness was there this morning but it wasn't too bad. My biggest problem right now is a nasty crick in my neck. I got that from treating an ear infection from swimming Saturday. That pretty much means I laid around on the couch too long.


    400 Warm up

    3 x 200 Kick/Drill, Kick/Swim, Kick/Drill

    200/150/100/50 Kick
    5 x 100 Free

    5 x 100 Pull
    50/100/150/200 Free

    400 Free Easy
    4 x 50 - 1:00 IM Order Hard
    300 Free Easy
    4 x 50 - 1:15 Best stroke Hard (no free)
    200 Free Easy
    4 x 50 - 1:00 Free Hard
    100 Free Easy

    200 Cool down

    (4800m Total)
    Swim Workouts
  9. Nice to be back to Long Course and a cold pool!

    by , May 31st, 2011 at 08:33 AM (Mixing it up this year)
    Even though the pool temp seemed about 81 it is colder than the Y pool is. And of course it is LONG COURSE!!!!!

    The kicking set without fins takes a long time for me but I am getting better at it already. Can't wait until I can drop the interval comfortably.

    500 Free
    5x100@1:45 Free (did not have any speed, just made them)
    5x100@3:00 Free kick w/snorkle went 2:37, 2:21, 2:13, 2:07, 2:01 (for some reason it takes me a while to get my legs moving)
    5x200@3:30 Free w/paddles & bouy #1-4 alternate breathing, #5 fast (2:58 not good in my book)
    500 Free broken as 4,3,2,1@:15R

    Total 3000 meters
  10. Memorial Day workout EASY

    by , May 30th, 2011 at 09:35 PM (Mixing it up this year)
    The water at the Y was 85, way too hot for a serious workout of any kind.

    10x100@1:45 Free
    300 Breast kick w/brfins
    200 Free w/fulcrums
    10x50@1:00 Breast pull w/fins
    5x100@:15R odds swim/evens kick

    Total 2500 yards
  11. Forum Girls 5000 virtual workout team

    by , May 30th, 2011 at 08:14 PM (Workout Swimmer)
    800 warmup various strokes
    6 x 300: 300 pull no paddles
    3 x 100 IM on 1:45
    6 x 50 kick on 1:00 no fins
    50 EZ
    2 x 300: 50 fly
    50 free
    50 fly
    50 fly
    50 free
    50 fly
    21 x 100: 2 free on 1:30, 1 stroke/IM on 2:00
    200 Easy

    Total: 5600LCM

    Loved this morning - pool was still nice & cool from the developmental meet this weekend. Didn't have the courage to swim in it myself, but I am enjoying the fruits of the lifeguards efforts. Team had the day off, so I had to figure out my own workout - repeat of Saturday & a little bit more. Did more than I expected -- woo hoo!!

    Late commentary - was fortunate enough to have my college boy lie on the bottom of the pool this morning & critique my stroke. I've been trying to get better at my fly & feel so dreadful & weak. Well, after swimming, hubbie & I went canoeing down the Suwanee river (~8 miles) with friends - friends hubbies helped get the canoe in the water - I was expected to try & get it out. Ha ha. Well, now we know why I can't do fly like I used to!! Gotta figure out how to do weights/strength training without re-injuring my stupid elbow.
  12. Girls 5K, Monday, May 30

    by , May 30th, 2011 at 06:18 PM (The FAF AFAP Digest)
    Girls Virtual Holiday 5K: SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    60 x 50:

    10 x 50 drill @ 1:00
    10 x 50 free w/paddles @ :50
    10 x 50 @ 1:00
    -- 25 shooter + 25 build backstroke kick
    10 x 50 @ 1:00
    -- 25 easy speed fly + 25 easy
    10 x 50 @ 1:30
    -- 25 fast + 25 easy
    -- 6 swim, 4 kicks fast
    10 x 50
    odds = back w/paddles @ :50
    evens = scull w/paddles

    50 EZ

    Kick Mountain w/fins:

    -- up the mountain with board, down the mountain backstroke kick

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    100 EZ

    Total: 5050



    Had a great weekend. Spent Friday night and Saturday in NJ for HS Nationals. Very exciting! Fort Son's boat got 4th and they were very pleased. Spent Sunday at home with a house full of relatives. Unfortunately, the AC went on the blink last night and it was hot as an oven in the house. Not the best sleeping conditions. Fortunately, it's fixed now, especially since we're having a real heat wave. Didn't do any training yesterday either -- decided to take 2 days off to recover. Got to the pool today for our forum Virtual Girls Holiday 5K. I was really happy the pool temp was back to normal. Still feel pretty sloggish in the water though.
    Swim Workouts
  13. "Picturing a Perfect World"

    by , May 30th, 2011 at 04:01 PM (Swimming, Life, and Other Stuff!)

    I hope the link above works! This is the image I'm wanting to use on the "Holiday Girls" swim shirts! Feedback would be welcome.

    I got my 5K LCM and outdoors today!!
    Here's what I ended up doing and solo by the way:
    **500 Free rest :20
    **100 Kick
    **400 Free rest :20
    **100 Kick
    **300 Free rest :20
    **100 Kick
    **200 Free rest :10
    **100 Kick
    **100 Free rest :10
    **100 Kick
    **100 Free Pull rest :10
    **100 Kick
    **200 IM rest :20
    **100 Kick
    **300 Free Pull rest :20
    **100 Kick
    **400 Free (8 X 50 @ 1:00)
    **100 Kick
    **500 Free Pull rest :20
    **100 Kick
    **4 minute talking break
    **Super 1,000 all free (50/ 100/ 50/ 150/ 50/ 200/ 50/ 150/ 50/ 100/ 50

    5,000 LCM

    The water was perfect this morning for my first LCM and outdoor swim of the season! I got very bored and didn't push myself hard at all but my goal was to "just do it" to maintain Holiday Swim Status! I decided to do my own thing due to the fact that the group workout and folks doing it were going to wear me out in 3K and I wanted to do a 5K.

    I'm kicked-back now having a pint of WeeMac Scottish-Style Ale all by myself at home. I'm hoping the ale does the same thing for me that Muscle Milk does. I'm out of MM and could only find a case of WM and/or water in my fridge so I'm going with the flow and having a beer.

    Happy Holiday's to all of you and your family's! May your cookouts, badminton matches, and dog walks be filled with sunshine and happiness!! Summer is here!
  14. Monday, May 30, 2011 5:00am

    by , May 30th, 2011 at 01:04 PM (Fast Food Makes for Fast Swimming!)
    Got in right at 5:00 to get the full 2 hours in!

    Warmup: (PWB)
    500 Free
    400 IM Drill
    300 Free Pull
    200 Kick
    100 Free

    20 x 25 w/ short fins @ :35 (Inspired by The Fortress)
    Odds: SDK / Evens: Free swim w/ 5 SDKs off wall

    7 x 100 Free @ Descending intervals 1:30, 1:25, ... down to 1:00 (by jaadams1) I like these kind of sets
    --held 1:05s easily through the 1:15
    --went 1:04 @ 1:10
    --went 1:05 @ 1:05
    --went 1:07 @ 1:00 this one was just too much

    100 EZ Free (I'll give this one to ThatGuy - sorry I couldn't incorporate your 7x300s Fly today)
    This was my normal time/yardage that I usually get out at (1 hour/~2800 Yards).

    4 Times Thru: (Courtesy of GDanner)
    300 Free Pull @ 5:00 (went 3:25/3:21/3:17/3:11)
    200 Stroke (IM Order by cycle) @ 3:00 (went 2:29/2:33/2:40/2:05)
    4 x 50 Free @ :45
    4 x 25 Stroke (IM Order by cycle) @ :30
    1:00 between cycles

    4 x 75 Kick w/ fins & board :10 rest
    200 EZ

    6500 Yards!!! (Inspired by tjrpatt) (GTD is now over 200 Miles)

    This was by far the most yardage I've done to date as a Masters swimmer. I'm tired now, but feel good. My body could definitely tell where the 3000 yard mark was at, as it kept screaming at me "WT". As long as I didn't stop I was okay though. My freestyle is feeling great lately, so I hope that carries through this next coming weekend for the LCM meet (USA-S). At least it's right here in Wenatchee (finally).

    Friday: 1500 Free
    Saturday: 100 Free, 50 Fly, 200 Fly, 200 Breast
    Sunday: 50 Free, 100 Fly, 200 IM, 200 Free

    Updated May 30th, 2011 at 01:24 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  15. Mon May 30th, 2011

    by , May 30th, 2011 at 01:03 PM (Ande's Swimming Blog)
    Mon May 30th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 7:30 dove in 6:08ish
    wore fs pro jammer
    swam with nate & tyler
    beside Larry Jim James & Todd

    2 rounds of 300 fr 200 fr 100 k

    Main SET: LCM

    3 x (10 minute swim, 2 min rest)
    1) 650
    2) 750
    3) 800 went 9:56

    10 x 100 k fast best ave on 2:30
    Did no board fly k on side
    Slowest 1:31. The rest were 1:30 or faster
    Last was 1:22

    50 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Swim Workouts
  16. An eventful summer

    Yesterday I did some swimming in the Hudson as part of a test swim for Chaos’s upcoming 8 Bridges event. It was an amazing experience. Nearly two weeks ago I was mulling whether I wanted to try swimming a stage in this July event. I ended up signing up for two of them! Ever since, I’ve been a little panicked by that decision—they’ll be by far the longest swims I’ve done, and I have to figure out things, like feedings, that get into the more complicated side of OW swimming. Yesterday’s experience on the water gave me some confidence. I got some experience with swimming with an escort boat, doing feedings, and watching how two experienced marathon swimmers go about things.

    Yesterday morning started with a train ride up to Ossining, NY. There I met up with Dave and Rondi, who is one of my frequent workout buddies. We went to the marina and loaded all our stuff on Launch 5, the escort boat for the day and for the 8 Bridges swim. It is a former NYPD harbor patrol boat, with plenty of room for all of us and all our gear. That was good because I had brought way too much stuff—I’ll have a better idea of what I’ll actually need next time I do this sort of thing! Onboard I met boat Captain Greg Porteus—he’s a very interesting guy who’s involved in a ton of cool projects, of which 8 Bridges is just one--and soon we were underway.

    We were testing out stage 5 of the swim, which starts at the Bear Mountain Bridge and stretches down to the Tappan Zee Bridge. At nearly 20 miles, it’s one of the longest and most challenging stages, even with the current assist. It’s also very scenic, going through rolling wooded hills with some rocky cliffs near the water. We passed by some waterfront towns and marinas, and a few big recognizable landmarks along the way like the Indian Point nuclear power plant and Sing Sing prison (which is surprisingly lovely from the water, not so much from the train). My job for the day was pretty easy—I got to swim along for as much as seemed fun to me, and prepare feedings and record data when other swimmers were in the water. That left plenty of time to enjoy the scenery, be amazed by the amount and variety of boat traffic on the water, and chat with Capt. Greg and with Rondi and Dave when they were onboard as well.

    As we motored gently from Ossining up to the stage start, I looked over Rondi’s maps and learned about Dave’s feeding routine. We tied a rope to my water bottle so that I could get feedings thrown to me and retrieved from the boat. Rondi and I decided that I would start swimming with Dave while she got the data routine going, then would switch off once I wanted to get out. We all sunscreened up and I put lube on any spots that might get chafed, got out my cap and goggles, and awaited our arrival at Bear Mountain Bridge.

    Once we got there, Capt.Greg stopped the boat and let it drift to gauge the current. We were going slightly north (the opposite direction in which we wanted to swim), but there was a wind from the south that might account for that. So he threw the boat’s ring buoy (minimally affected by the wind) out on the water. It still drifted north a little. We were trying to time the swim start to coincide generally with when the current in the river shifted from going north to going south. (The Hudson is called a river, but the lower part of it is actually a tidal estuary, with the direction it flows shifting back and forth with the tides. Calculating when this shift occurs is complicated, and part of the reason for yesterday’s swim was to see how well the actual movement of the river coincided with available tide tables and the calculations made from them.)

    The river’s movement north wasn’t too great, so we decided to go ahead and start the swim, with the idea that the current would gently shift to the south and then grow stronger as the first half of the stage went along. The captain made sure he had emergency contact info for all 3 swimmers, and we got some instructions on what to do in the unlikely event that he needed to get us out of an oncoming vessel’s way in a big hurry. (In addition to the big boat, we had a small orange zodiac that would accompany us for the day, and if needed, we could hang onto it and be whisked to safety. I was impressed with how safety-conscious and attentive the captain and crew were throughout the day—I felt really well looked after whenever I was swimming.)

    Then the boat headed to a drop-off point just north of the bridge. Dave and I hopped in the water, Rondi gave us a count-down and started her Garmin, and we were off, swimming under the bridge and down the river. The water was in the mid-60s and was very comfortable and clean. It felt great just stroking along, and the time seemed to fly by. We stopped every 20 minutes for feedings, but otherwise just swam steadily, usually positioned between the big boat and the zodiac to protect us from other traffic on the river. The day had started off misty, but during my first stretch in the water there it cleared and left patchy clouds. Each time the sun came out I could feel it on my back, and see the water getting brighter below me. When I breathed to the boat side I could often see Rondi taking pictures or getting water temperature readings. The riverbank looked lush and green, and I occasionally did a stroke or two of backstroke to look up at the sky. I swam in synch with Dave for a long stretch, until the water got a bit choppier and made that difficult. It was just a pure joy to be swimming in the lovely river on such a gorgeous day.

    After a little over 2.5 hours I got out, dried off and dressed, and then went over the various data and feeding duties with Rondi. She then hopped in and swam, and I stayed on board and ate lunch while doing feedings and logging data—things like miles covered, current pace (both taken from the Garmin), water temp, swimmer stroke rate, and weather conditions. It was pleasant and peaceful being on the boat and sitting in the sun, watching my friends swim along a beautiful course.

    After a while Rondi got out, and after talking with her a bit I decided I wanted to get back in. I put on another suit, went through the sunscreen/lube routine, then switched off with Dave. By this time the water had gotten pretty choppy, and I enjoyed riding up and down on the swells. Some pretty big barges went by while I swam, and I turned over on my back to look at them. At one point there were waves so big and regular coming towards me that I dove and breaststroked under them like I would incoming surf at the beach. It was really fun. This time I swam for a current-assisted 3.5 miles before switching off with Rondi and climbing back on board.

    It was a truly a magical day--being out on the water for a good stretch and seeing and feeling the way the river changed through the day left me really excited about the stage swims I will be doing in July. It also impressed on me how very cool a project the 8 Bridges swim really is. I’m pleased as punch that I’ll get to be a part of the very first one!

    Here is my race schedule for the season. It is very ambitious—it should be an interesting summer!

    (Events in bold are definite or very likely; those not in bold are additional possibilities.)

    Saturday, May 28: Great Hudson River Swim (1.6m, Christopher St. to Battery)

    Saturday June 18: Manhattan Island Marathon Swim 2-person relay

    Sunday, June 26: Huntington/Cold Spring Harbor swims (1 or 2 miles)

    Friday, July 8: 8 Bridges Hudson River Swim, Stage 1, Rip Van Winkle Bridge to Kingston-Rhinecliff Bridge (18.3 miles)

    Monday, July 11: 8 Bridges Hudson River Swim, Stage 4, Newburgh-Beacon Bridge to Bear Mountain Bridge (15.2 miles)

    Sunday, July 17: Grimaldo’s mile race, Coney Island

    Wednesday-Friday, August 3-5: USMS LCM Nationals, Auburn, AL

    Saturday, August 6: USMS 5K National Championship, Coney Island, Brooklyn

    Saturday, August 13: USMS 2-mile Cable Championship, Lake Placid, NY

    Saturday, August 20: Long Island 5k and 1m swims

    Saturday-Sunday, August 27-28: Lake George (Hague, NY) open water swims (2.5k, 5k, 10k)

    Saturday, September 3: Lake Quassapaug (Middlebury, CT) swims (3m, 1.5m, .5m)

    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
  17. Low Country Swim

    Yesterday, a crew of us made the two hour drive down to Mount Pleasant to take part in a 2.4 mile swim in the Cooper River.

    Even though open water swimming is not my "gig" I had a blast with this swim. Good company, very well organized event , and a awesome party afterwards to top off the day. I didn't wait around long enough for the results but I think I had a time of low to mid 40 min. My only complaint about the event is that it takes forever for the results to be announced and posted online. I needed to hit the road to get back home.

    There is a strong current as we catch the tide rolling out. However, the wind was blowing pretty good directly into our faces which created choppy waves throught the entire race. Very hard to get into a groove with your stroke.

    Over 500 swimmers in two waves. The first mile and a half I tried not to use my legs much. Felt great and was still passing people which took my mind off of how much I had left to go. Once I got next to the Yorktown I found a bit of a groove and kicked the legs in.

    Afterwards I didn't feel like I had pushed it hard enough but my legs were pretty drained.

    This was strictly a fun event for me to participate in. Absolutely no pressure or nerves. Looking forward to doing it again next year.
  18. 2 hour practice tomorrow - Give me ideas please!!

    by , May 29th, 2011 at 04:42 PM (Fast Food Makes for Fast Swimming!)
    I think I've got a big 2 hour block for swimming tomorrow morning. I usually only get to swim for an hour before work, but due to Memorial Day...more pain through swimming for me!!

    I'll take most suggestions and try to incorporate one big glob of a workout that is somewhat cohesive, and hopefully I'll be able to swim most of it depending on who else comes to swim.

    Normal, but tough sets will do. I'm not looking for anything too insane, but I'm going to try for a 5,000-6,000 yard total.
    Just doubling my normal yardage in one swim should make me well.
  19. Sarasota Y Sharks Masters 5:30 AM workout 5/31/11

    by , May 29th, 2011 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 100 2:00 1:45
    1X 150 3:00 2:45
    1 X 200 3:45 3:30
    1 X 250 4:30 -
    Twice. Round 1 intervals left, 2 right.

    10 X 50 1:15
    Odd: easy Even:fast

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    Odd:moderate Even:build to fast

    1 X 100 2:00 2:20
    4 X 50 1:15 1:20
    descend 50's 1-4
    three rounds, round 1 fly 2 back 3 breast
    Break between rounds
    Intervals at right for breast, round 3

    5 X 200 free 3:15
    1/2:Establish strong fast pace
    3/4/5: Hold that pace

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Dilly Dally

    by , May 28th, 2011 at 08:53 PM (Swimming, Life, and Other Stuff!)
    I have a million things to do but I had a dilly-dally Saturday instead!
    I did not swim with the team this morning. The water was 72 or so and the air was 64 maybe so I opted for a run with Mart before he left to time the Boulder-Boulder race this morning. About 24 minutes into the run my achilles locked down like a vice and reduced me to a walk going home. This is quite puzzling to me; I've had almost every running problem except achilles, must be a really old-age thing.
    Since the run was so short I forged on and got a swim tonight! I screwed around my house all day and accomplished nothing; ended up going to the Monon around 5:15 for a solo workout. This workout flowed very well for me tonight. I wasn't in the mood at all. My calf was still screaming, the shoulders ached but the water seemed to massage it all away and now I feel lots better. (Oh, the glass of chard is probably helping too!)
    **500 Free rest :30
    **400 Free rest :30
    **300 Free rest :30
    **200 Free rest :20
    **100 Free rest :10
    **10 X 50 Free *relax, long stroke @ 5K rate breathing every 3. @ :55
    **5 X 100 Kick (alt prone/supine) @ 2:00
    **5 X 100 Pull Free @ 1:45
    **4 X 125 Free @ 2:15

    3,500 scy

    I was feeling so good I considered continuing on for 5K holiday swim. No, I'm going to do that one outside on Monday @ Forest Park. Going easy tomorrow with Lindsay (eldest daughter). I'm hoping to get her swimming a couple times a week this summer and taking her to Auburn this summer for Nats. I told her about the 50's and she thought that sounded good!
    Gotta go meet her for Pizaology, she's at the door!!