AM only LCM
300 pull w/ buoy + paddles + snorkel
200 kick w/ fins + buoy
100 scull w/ snorkel
10x50 @ :10 rest drill
Thunderstorms ended practice early for me :/
The more I think about it I would like to eventually get an endless pool for myself. I hate to share and don't like dealing with the hot water at the Y.
My lower back and my neck were a problem today so I opted to use my snorkle for my main set.
500 free kick w/zoomers
10x100@1:40 free w/paddles, bouy and snorkle went 1:31, 1:31, 1:29, 1:25, 1:25, 1:25, 1:25, 1:25, 1:23, 1:23
500 breast kick
200 breast pull w/zoomers
8x25@:45 fly shooters w/zoomers
300 free EZ
Total 3200 yards
We did very little over the labor day weekend and it's hard to believe its over already. I guess the next holiday will be Thanksgiving! So despite an easy weekend I still woke sore and stiff from Saturday. I loosened up after the warmup and despite not feeling great today the workout was ok. The main set was my favorite set I college and it went on and on. This morning was not quite the same but it was still fun.
400 free with snorkel
6x50 catchup on 45
5x100 kick on 2mins
Descending 100s starting on 1.30 and reducing by a second per 100 until you can't go anymore.
I ended up doing 29 of the 100s dropping to 1.01 and probably could have made 1 more but screwed up the touch at the end of the 29th 100. I was pleased with this set.
Tonight I start back in the gym with swim bench and weights, so will no doubt be pretty sore tomorrow.
Early AM swim < 40 minutes
15 x 50 every 2:00 free, from block
34, 28, 29, 29, 31, 31, 31, 31, 31, 31, 31, 31, 29, 35, 40
100 warmdown WFS
It is tough swimming so early. Joints were stiff but at least the body was willing to go.
Swam solo today. Did 4700 yds w/ Mary and Bob on Saturday at HSA. Pretty much expected no turnout on Labor Day. Dave and Roger are resting for triathlons. We didn't make plans to meet at a different time since the pool was opening late today. Didn't feel bad for a solo swim. At times, I was almost self motivated.
600 Warm up
4 Rounds of:
* 75 pull - 1:00
* 25 fly - :30, no breath (I kind of ignored this but did force myself to do 1 up 1 down)
* 200 IM - 3:00
* 25 fly - :30, no breath (no breath wasn't happening on :10s rest after a 200 IM)
* 75 pull - 1:00
4 x 200 Kick w/ fins (IM Order by 200)
8 x 25 - Easy free @ :30, hard fly @ :20
8 x 25 - Easy free @ :30, hard back @ :20
8 x 25 - Easy free @ :30, hard breast @:20
8 x 25 - Easy free @ :30, hard free @:20
2 x 100 Free - 1:30
2 x 100 IM - 1:30
2 x 100 Fly - 1:30 (made 1:27s)
4 x 100 - 1:30 (odds free, evens IM)
4 x 50 kick w/ fins - 1:15 (25 underwater/25 easy)
200 Cool down
spin, 90 min
-- Had dinner with friends in the North Hills and I carefully studied the way home. Apparently, I need to always head toward the Ft. Pitt bridge.
Swim/SCY/Solo @ Sewickley Y:
4 x 50 scull w/agility paddles
8 x 25 shooters w/fins
8 x 25 burst + cruise @ 1:00
3 x through w/fins:
50 fly @ 100 pace @ 1:00
50 EZ @ 1:00
50 back @ 100 pace @ 1:00
50 EZ @ 1:00
50 breast @ 100 pace @ 1:00
50 EZ @ 1:00
50 free @ 100 pace @ 1:00
50 EZ @ 1:00
50 EZ @ 1:00 (between each round)
kick ultra set:
20 x (15 AFAP + 10 cruise) @ :30
-- with board & fins
8 x 50 DPS free w/agility paddles @ 1:00
Got in a swim over the long weekend, and it wasn't too bad a one. I couldn't tell if the air quality was poor or I am just out of shape. But my lungs were burning. Hoping to meet up with Jimby tomorrow. Wed night is my first night coaching Team Pitt. I will become expert at writing middle distance stroke workouts. I will probably stay and swim there that night. I am so very much looking forward to not crashing on the bottom of the pool or looking for ledges (Sewickley's bottom goes abruptly from 12 feet deep to 5 feet deep and I always worry about crashing into it off the wall).
First day of school for Lil Fort tomorrow. She has been dreading it. Unlike Teen Fort, she is not a natural extrovert. Teen Fort is doing well in Cali. She had a great time on her beach camping freshman trip at Point Mugu and is about to embark on her college career (majoring in biochem) tomorrow.
Updated September 3rd, 2013 at 05:23 PM by The Fortress
Enough said. This was a bad back day.
500 free kick w/zoomers
8x25@:45 fly scull drill w/snorkle & zoomers
8x25@:45 torque drill w/snorkle & paddles
4x25 chest press arms at side w/zoomers
8x25@:45 fly w/paddles
4x25 chest press arms in front w/zoomers
8x25@:45 fly felt good
200 free EZ
200 back kick w/zoomers
8x25@:45 double arm back
200 fashion model w/zoomers
200 back w/paddles
500 free kick w/zoomers
300 free EZ
Total 4000 yards
So three of us met this morning on Jones Island Park and did the second pirate swim. This time diagonally across and down the length of Grays Lake in Lake county, IL. The route measures .531 miles on Geodistance, so a 1.062 mile round trip trek. Here's the screen shot of the route from geodistance.com:
We met again at 7AM; Dirk drove all the way in from about an hour west of Chicago area. Mike and I followed his navigation on the water, which was spot on. Mike used a medium size ISHOF swim buoy and Dirk let me try out his large-sized one. These things are great... nice visibility and I didn't even feel like it was there most of the time. I liked not having to wear a brightly colored cap on the swim as a result of being able to tow the buoy. In the middle of the lake I rolled over on my back to de-fog my goggles and the buoy was right there; I went vertical for a moment to see if it would hold my weight and it did quite nicely.
Grays Lake was beautiful. Water was just about perfect in terms of temperature, and it was calm and still for us... swimming on a mirror practically. It was only really weedy for about 25-50 yards on the Jones Island side; the other side had a very mushy bottom, but not much in terms of weeds, so that was nice. Another nice feature of this lake was the lack of motorized boating. there were a few kayakers out and about, but that was it.
Here's a picture of the park from across the road at the parking lot where we met:
Here's a view of the lake looking across from our starting point, notice the gorgeous weather we're having (where was that on Saturday AM when we were doing the 5K postal?! ):
It sounds like Mike and I both did doubles yesterday... since we managed to get an additional workout in after our morning swim... his team practiced Sunday evening and I went back out to Lake Andrea, met Scotty, and did about 1500 in the lap swim area (included about 350 in fly)... Scotty and I are looking forward to having the Kenosha YMCA open again on Tuesday. For now... a rest. It's been a great Labor Day weekend of swimming.
Thanks also to Dirk for bringing me a copy of the split sheet from the 5K postal attempt. Looks like my first 1000, even as creaky as it felt, still came in at 18:19. The next 1000 was 18:13, then the 3rd K was 18:40 (guess I was subconsciously relaxing right before the final 2K push). I'm very pleased with this swim. Thanks to Dirk and his great lifeguards and timers... next year, fingers crossed, we'll make the full 5K.
Next weekend: maybe another lake swim, we'll see. Mike is going to do a little reconnaissance for us. It's fun swimming with these guys!
SCM - 45 min
30 x 50 on 1:00
first several were mid 50's, then gradually increased to low 40's
4 x 25 flutter kick on 0:30
just barely made these, therefore the other SCM pool might be a little short (or this one long)
300 drill WF
Didn't swim yesterday.
Spent the day and part of evening working in yard. As I was finishing up and walking into the back yard, I noticed my cat frozen in her tracks as I approached. She looked up at me, her pupils were fully dilated and I knew she was on to something. I had my head-light on and thankfully noticed what it was - a copperhead. It was resting in the path to my back yard where I always walk, and if my cat didn't tip me, I could have easily stepped on it for one hell of a miserable envenomation. I can't afford another accident like this (a week in the hospital 3 yrs ago), the body reacts more severe the second time around to both venom and antivenin. I always carry a flashlight at night for this reason, and I am very greatful for my awsome cat.
I had to extract the snake because it crawled under the sunroom where our cat sleeps. With a garden hose 6 feet away, I guided it with a stream of water to crawl in to a bucket (still marvelled over how I did this). I don't plan to kill it, that's how most bites happen. I also don't have the heart, but I have to figure out a relocation option soon.
The first in what might become many in this pirate swim series (we certainly won't run out of lakes in Lake county, IL or Kenosha county, WI any time soon)!
Here was the scene from the parking lot where we started:
A nice little mist was starting to roll in as we finished. Mike and I had a good swim... nice comfortable pace, the water was nearly perfect. Not a lot of boat traffic, though we did see a waterskier as we were standing in the parking lot after the swim. I just plugged the route into Geodistance and it came up as a roundtrip of .733 miles, so about 3/4 of a mile. We could have taken a more southerly route but there were some fishermen in boats to the south and the inlet I thought we might want to aim for had more boat traffic than our stretch swimming out just north of the park. Here's a shot I took from the boat ramp right after arriving, you can see how inviting it is with the sun just rising behind me:
The route on Geodistance is marked out here in the satellite image...
It was good fun; a nice relaxing Sunday morning swim. Tomorrow maybe we'll hit Grays Lake since it is a holiday... 7AM was a great time to start. I texted Scotty (my usual training bud from Kenosha Y) to see if he wanted to do it and he said I was nuts (to which I responded "I am what I eat!"). I'll get him out into the open water one of these days!
As summer begins to set, new adventures await for the remainder of year with school starting up, OW season winding down, and the Rec reopening on Tuesday! To that point, I was able to sit in on my first class at the Bible college on Thursday, although I missed the first bit due to work (this is why I am auditing the course). That same night, our exchange student from Germany, Lina, arrived later in the evening (with thanks to my friend Ed for picking her up). She is getting used to her new home and family for the year (we all went to the Schaghticoke Fair today, the 3rd oldest in NY state).
This morning I headed up to the third and final OW lake swim that I organized with the Masters group while the pool has been shut down. Today I picked Adams Reservoir due to its close proximity to town and lack of motorized boats. Over the course of week many folks emailed to say that they might not be able to make it, and it turns out that only Brent joined me, after he ran around the lake twice! Here is the picture I snapped before we splashed:
I had a feeling that the water would be cool, and under overcast skies the temperature checked in at a warm 67 degrees. The water is clear, but has a reddish tint that is evident when you watch your fingers sweep under your body. It is not terribly long (just shy of a quarter mile) and has an easily defined edge crowded with pine, birch, maple, and other trees. Only three lone kayakers where on the water with us, and I was thinking that this would be a great place for a cable! We went out and back on the western edge from the beach, then headed toward the east edge and checked out a shallow, rocky area about 2/3 of the way down. Total of 0.9 miles in 28 minutes (did I mention before that Brent doesn't like cold water ).
Refreshing and a beautiful area for a cool swim, so I will be sure to get back as I look for more cold swims to feel out where my "it's too darn cold to keep doing this" point is. Off to get the South Korean boy tomorrow evening, then to enjoy another week of staycation as the kids head back to school on Tuesday.
Updated August 31st, 2013 at 11:31 PM by rxleakem
The pool was 86 and my back was really hurting. My neck on the right side is a problem today. Even now it still hurts but a good dose of Doctor Who should help.
500 free kick w/zoomers
8x25@:45 fly scull drill w/ monofin
8x25@:45 fly torque drill w/ monofin & paddles
8x25@:45 one arm fly w/monofin
8x25@:45 fly kick w/monofin
8x25@:45 fly fast w/monofin
5x200@3:00 free w/paddles & bout went 3:47, 3:45, 3:43, 3:40, 3:35 shocked at this given the temperature
500 free kick w/zoomers 25 high/25 medium/25 deep kick
300 breast kick
200 free kick no equipment
Total 4000 yards
Got into lap swim at the Y. A few other masters swimmers were there, the "younger" ones. I was splitting a lane with a lady named Jen, she was speedy enough that it wouldn't have been bad to circle swim if needed. Tom was also there...they were both looking forward to the group workouts starting in another week or so.
8 x 75 SDK on back w/ short fins @ 1:10
8 x 100 Free Pull
2 @ 1:30, 2 @ 1:25, 2 @ 1:20, 2 @ 1:15
I could've gone 2 @ 1:10, but didn't want to.
3 x 200 IM @ 3:30
3 x 100 IM @ 1:40
4 x 25 @ :30 Odds Fly, Evens EZ Free
That's enough for me...got my heart rate up a bit too. Quick and simple with a bit of everything.
Friday August 30
3 x 50 kick on 1:00
3 x 50 kick on 55
2 x 50 kick on 50
50 kick on 45
4 x 100 on 1:25 descend 1-3 with #4 easy
4 x 100 on 1:30 descend 1-3 with #4 easy
4 x 100 on 1:35 descend 1-3 with #4 easy
4 x 100 on 1:40 descend 1-3 with #4 easy
50-100-150-200-250 pull 10 seconds rest between each distance
Saturday August 31
4 x 150 pull on 2:30
4 x 150 50 kick/50 swim/50 kick on 2:30
8 x 50 odds free with no breath at turn from flags to flags on 50 evens 25 drill/25 swim IM order on 1:00
2 x (2 x 25 sprint kick on 35 then 2 x 100 IM on 1:40 then 200 easy on 3:20)
8 x 25 sprint back 2 on 25, 2 on 30, 2 on 25, 2 on 40
8 x 25 sprint breast 2 on 25, 2 on 30, 2 on 25, 2 on 40
2 x (75 on 1:10 then 25 on 30) pull
I did a pretty good job of staying wet this August. I had a few rough swims but by and large listened to my body and didn't overdo it. This let me swim 4000 for the first time since the first week in July. I actually had a little umph today as well. So it is onto September.
Updated August 31st, 2013 at 05:46 PM by MaryR
Do they have a 3.1-mile postal swim?
We had to stop early because of thunderstorms... darn, with only 1900 to go!
After a sluggish start I was feeling really good too. I made the drive over to DeKalb, IL, the Hopkins Park Pool, set up for LCM. There were 5 of us swimming the 5k postal and it was a super nice group: Dirk, who organized it, and some of his teammates, Keith and another Alex, along with Debbie from Rockford, IL. What was nice about this group... aside from the congenial conversation while huddled together under a tarp in a torrential rainfall (in Texas we would have called it a "real gully-washer"), we were all pretty evenly paced, I don't think anyone was more than a half length behind anyone else when we were pulled out of the water. Last year I did the 5K solo, so it felt good to have company.
I didn't warm up beforehand and determined to use the first 500-1000 as a slow building warm-up, but by the time I got to 1500 I felt like I was really cruising. I loosened up, stretched out my stroke and found a nice rhythm. When we were stopped I was at 3100 meters. My 3000-meter split was 55:12, which I just did some number cranking on and find that this is an average 18:24 per K pace... way faster than my 19:30+/k average last summer. Last summer my 100 pace was 1:57-1:58, this year 1:50.5. And again, I might have actually been swimming a little bit faster pace as I loosened up in the second and third kilometers (I'll find out when they e-mail me the splits). I'm pretty sure I was on pace for something like a 1 hour, 30-31 minute 5K, which would have crushed last year's 1:37:40. Here was my wrap-up after that 2012 5K:
I've made a lot of progress in the 13 months between these two 5K postal attempts... just sorry we didn't get to finish it out this year. We had a good time nonetheless, and I really thought I wouldn't even have a chance at another attempt this season with lack of LCM pools available in the immediate area, so this was just a bonus swim for me! And I'm feeling so much more confident this year than last... a long way to go yet, but happy with the progress.
Swim/SCY @ Sewickley Masters
Warm up: OMO
10 x 25 shooters
assigned 600 choice
-- I did 8 x 50 fly drills (single arm & caterpillar)
5 x 50 build second 25
-- I did them burst SDK + cruise
3 x 50 off the blocks
-- I did 25 AFAP + 25 EZ (2 free, 1 fly)
20 x 25 sprint @ 1:00
-- I did 16 (potty break), 8 kick + 8 swim
1 x 50 AFAP kick
-- back w/fins, :24, went off course the second length and hit lane line looking for ledge where pool precipitously goes from 10 to 4 feet
8 x 50 smooth DPS free w/Jimby @ 1:00
Three days in a row of swimming! Quasi-miraculously for me. Not sure what is on the agenda for Labor Day Weekend. Hope everyone has a great one!
I woke with a stiff neck this morning as a result I suspect of the kicking with a board yesterday. After the warmup I felt ok and neck loosened up. Overall I felt good today, despite the last set kicking my butt.
4x200 free on 2.40
12x50 catchup drill on 45
6x50 kick on 1 min
2x50 on 35, 1x50 back on 35, 50 easy on 1.30
2x50 on 35, 1x50 back on 35, 50 easy on 1.30
2x50 on 32.5, 1x50 back on 35, 50 easy on 1.30
2x50 on 30, 1x50 back on 35, 50 easy on 1.30
10x100 with fins on 1min
I felt good on the first main set and went 28s on all the free 50s and 32s on the backs(my back has felt much better recently). I left my swim bag at the house and had to borrow some fins from the pool and they had seen better days. The 10x100s were really tough and I made 5 but then hit the lactic wall. I took a minutes rest and then finished out the set. On the last 5 some of my team mates started cheering and whistling and this carried me through to the end. The last 5 were not as bad as the first 5 for some reason. Despite not making all 10 I was happy with this set.
I decided to take my daughter to her practice today and brought my swim stuff with the hope I could do a stretch swim while she swam. I got in with the junior racer group who are the quick 11/12 year old kids. I basically did the first hour of there workout and then got out. It's always fun swimming with the little kids since they always try to beat you and actually get excited about swimming with the old guy. It helps that my masters coach is the jr racer coach so he likes to challenge the kids to beat the old guy. We did a really hard kick set where the kids really kicked quick.
7x200 free breathing 3,5 by 25 with no breaths in or out of the flags
12x100 kick on 1.50
12x50 on 1 min swum as 12.5 streamline kick, 12.5 free, 12.5 streamline kick, 12.5 free
The kick set was fun and we held 1.20-1.23s on all of these. A couple of the quick girls hung with me on these and on 10 and 11 went quicker then me. I took the last one. At the end of the kick set one of the girls high fived and thanked me for pushing her. That was cool.
This was a quicker practice than I was hoping for but was really fun.
Swam w/ Dave, Dave and Chris. Did ok today. Felt tired near the end. Did some fly pull w/ paddles today. Not sure if this the smartest thing in the world but I didn't have any problems.
600 Warm up
2 x 100 kick w/ fins - 1:45 (all free)
2 x 100 kick w/ fins - 1:45 (50 fly/50 free)
2 x 100 kick w/ fins - 1:45 (50 bk/50 free)
2 x 100 kick w/ fins - 1:45 (all back)
4 x 50 stroke - :50, descend
6 x 100 - 1:15
10 x 100 pull - 1:20, every third one back
2 Rounds of:
* 2 x 100 Kick - 1:45 (br first round, fins second round)
* 100 Pull - 1:20
* 100 pull - 1:20, 1st 25 fly
* 100 pull - 1:20, 1st 25 bk
* 100 pull - 1:20, 1st 25 br
* 100 Pull - 1:20
* 2 x 100 kick - 1:40, fins
100 Cool down
I've just entered into the FLOG my penultimate swim of the month and my bio-data from this morning. I decided to look at my monthly totals, since it is the 30th, to see how it was looking going into tomorrow's postal 5K (what a way to end the month btw!) and do some comparisons with previous months this year.
MILEAGE: I'm at 48.8 miles for August, which means the 5K postal will put me over 50 miles for the first time since January. I've been averaging 45 miles/month since January, mostly 47-48, but some 43-mile "recovery" months in there too.
WEIGHT: Average weight this month: 169 lbs. Last month: 175.xx. Before that, I was almost invariably in the 177-178 range for the whole year. For the last couple of weeks my average weight has been closer to 167-168, which means that September's average promises to be even lower. Thing is, I'm not even trying to lose weight. After more than 6 weeks on a purely vegan diet, and avoiding processed, packaged foods wherever possible, I can eat till I'm full at every meal, snack healthfully, and still see the scale flashing numbers I haven't seen this consistently since my first couple of years in college. Bonus: fruits taste way sweeter; the higher calorie refined sugars are way too sweet for me now, so when I do put sugar in the vegan pancake recipe, or have more than 2-3 vegan chocolate chip oatmeal cookies, it tastes too sweet in the moment, and, more importantly, makes me feel rotten a little while later... so I read my body better, it's not numbed by sugar/high-fructose corn syrup addiction, i.e., in constant need of the next high.
RESTING HEART RATE: average for August was 43.9. Every month before that was averaging 47-48. A difference of 3-4 beats might not seem significant on a daily basis, but for a month-long average I think this is an important indicator. I think it means that my heart is having to work less hard when I'm at rest and that I'm going to recover better as result. I hope it means that my arteries are regaining elasticity and that my blood cholesterol is on the decline.
I've done 3600 yards over the last two days in the lake; 1800 each day. A little bit of recovery from the hard swimming earlier this week. Yesterday I did 500 fr, 500 bk and then a mix of all 4 strokes for the final 800. Today I did 200 fr relaxed followed by 100 bk and 100 br, and repeated that 2+1+1 pattern three more times; finished with an ez 200 fr. Lake water temp was perfect both days; and early mornings out there have been glorious!