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  1. Wed-Thurs., June 24-25

    by , June 25th, 2015 at 07:27 PM (The FAF AFAP Digest)

    Wednesday:


    Went for a 4 mile jog


    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    50 EZ
    3 x (50 @ 100 pace @ 1:00 + 50 EZ @ 1:30)
    -- didn't feel like I had a lick of speed (probably because this is my 11th day in a row of working out), so shifted to an aerobic set
    -- since I hadn't done one of these in years, I could feel it
    16 x 100 w/fins & paddles
    8 @ 1:40, 8 @ 1:45
    odds = free w/paddles (hold 1:13 ish)
    evens = kick, negative split
    100 EZ

    Total: 2750 m


    Heated Power Yoga, 75 Min

    It was pretty toasty again, but not as bad as last time. I have to say that the never ending pigeon poses bore me. I've started adding in bikram's wind removing pose and fixed firm pose while doing this. Haven't been yelled at so far ...


    ~~~~~~~~~~~~~~~~~

    I'm almost all packed! And the weather forecast is looking a little better, though it's still almost 20 degrees cooler than the last time I landed in Copenhagen this same time a few years ago. Our flight leaves tomorrow at 3:30 pm, so I have time to get to adult swim at Lebo for an hour. IF it's not pouring. The last two weeks have been very wet.
    Categories
    Swim Workouts , Running , Yoga
  2. Thursday June 25, 2015

    Shared a lane this morning with Mark, Larry, Mariah, Joe, Sharon. Whitney coached.

    Warm up and main set:

    40 x 100 @ 2:00 as follows--

    1-8 as warm up

    9-16 free, best average, 85-90%; held 1:17 but went 1:15 on #16. HR was 144.

    17-24 kick, best average; I used short Keifer fins and held 1:35

    25-32 stroke of choice, best average, 85-90%; swam five of these before I had to leave for work and went 1:15, 1:13, 1:13, 1:13, 1:12 (all free) and felt strong. I just need to put four of these together for my 400 free in San Jose and I can bust 5:00

    32-40 swim or pull, best average; missed these because of an early case

    2900 meters
    Categories
    Uncategorized
  3. Easy day today or was it

    by , June 25th, 2015 at 07:29 AM (Mixing it up this year)
    Decided to do my favorite fly set even though I felt like ^$&*.

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free kick w/zoomers
    300 free w/snorkel

    Total 2500 meters
    Categories
    Swim Workouts
  4. Workout 06/24/15: OW

    by , June 25th, 2015 at 12:01 AM (Maple Syrup with a Side of Chlorine)
    As promised, I was able to make it down to the Berkshires to join the Simon's Rock group for their Wednesday night swim. Tonight we splashed at Laurel Lake, which is about 75 minutes from home and one that I have not yet visited. Lena and Preston came along, dropping me off at the beach and heading out to explore while we swam.



    There were ten of us in total, including some new faces and a first time OW swimmer. I managed to attach the GoPro camera to my safe swimmer buoy but as I suspected there was little balance so it is a wild ride to watch!
    I did manage to get some decent shots when I was not swimming, although I discovered that water on the housing can distort the picture ...


    We headed southwest from the Lenox Town Beach with our buoys on and John's wife yaking, towards a beach rought 1/3 of a mile away. After a quick break, we made our way towards the large green field on the far end of the lake, following the southerly edge until we hit the shore. After another short break we aimed back to the start along the northerly edge, completing a total of 1.37 miles in just over 58 minutes.

    As you can see from the pics, the water was not too choppy (especially on the way back) and the sky was so blue. The moon was hanging out among the vast blue canopy, and just some soft fair weather clouds drifted by the horizon. Air temp was about 75 with the water at 69...simply refreshing!

    We did not join the group for a potluck afterwards, instead starting the trip back home. It was weird not having Brent join us as he is off in Germany, but I love the camaraderie that this team exudes and the fact that they let me tag along! Here's to more adventures in the Berkshires this summer!

    Updated June 25th, 2015 at 12:55 AM by rxleakem

    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  5. 4000 SCY; sets of 10 x 100

    by , June 24th, 2015 at 11:54 PM (Alex's swim journal)
    Today's workout was the best I'd had in a while. Felt very sluggish yesterday, even after a rest day, so it felt good when I looked at the clock and saw my 100s coming in right on my goal pace for 1650 during most of the set. Here's what I did, all freestyle (except where noted):

    4000 SCY/73 mins

    WU (1100/20:00):
    400 EZ on 6:40
    4 x 100 on 1:40 (these came in around 1:30-1:31)
    4 x 50 on :50
    100 recovery (backstroke)

    MS 1 (1100/20:00)
    10 x 100 on 1:45 (all in 1:25)
    100 recovery (backstroke)
    :45 rest

    MS 2 (1100/20:00)
    10 x 100 on 1:45 (first 4-5 in 1:25, then 1:27-1:28, last couple in 1:30)
    100 recovery (back)

    CD (700/13 mins)
    8 x 50 on 1:00
    100 back
    200 EZ free

    My endurance is still wanting, but I just have to think of this as my base-building phase still, as much as I want to be in mid-season form... not after the inconsistent spring I had. I had my vitamin D tested and it came back really low; I think having no outdoor swimming venues here in Waco is taking its toll there... vitamin D was never an issue before. I think also that my schedule being very different this year is making a difference. I used to work/teach afternoons and nights in Wisconsin, so I would often be able to workout or be outside between 7 and 11 AM. Now I'm sort of trapped in the office or working inside at home from 8 to 6, so I only get outside early in the morning or late in the evening. I seem to be fatiguing a lot more quickly and it certainly could be a result of the low D. I think I also have to up my calorie intake. Since I'm eating mostly raw now I feel full a lot, but am obviously not getting enough calories from the fruits and veggies. Raw whole oats and Ezequial whole grain cereal, lots of nuts and seeds--these are helping me boost my calorie count without having to resort to processed foods, added sugars or oils. Started taking the B12 supplement again a few weeks back just to make sure that wasn't an issue.

    Tomorrow, I think, is going to be my back stroke focus day. I had a good back day last week with interval 50s (4 x on 1:00), 100s (2 x on 2:00) and a 200 on 4:00--cycling through that a few times made for a really tiring set. We'll see what I do tomorrow; I want to focus on the 200, but I like the 200 goal-pace intervals with shorter distances.
    Categories
    Uncategorized
  6. Wednesday June 24, 2015

    I missed practice yesterday morning due to a mandatory 7 am meeting. And I have another one on Friday. No one ever looks back on their life and regrets that they did not attend more meetings. I will regret missed practices.

    This morning I swam in the fast lane with Ande, Shane (as in "Come back, Shane!"), Taylor, Mariah (as in--never mind), Stacy, Ben, Ned, Tyler. Whitney coached.

    Warm up:

    20 x 50 @ 1:00, every 4th non-free

    Main sets:

    20 x 50 @ 1:00 as 5 sets of 4, 1 & 2 800 race pace (held :38 comfortably), 3 fast (IM order), 4 easy

    12 x 100 "aerobic" @ 1:40 as 4 sets of 3, 1 25 fly/75 free, 2 25 fly/25 back/50 free, 3 100 IM

    6 x 150 swim, pull, or swim with fins @ 2:00; I pulled (buoy only) and made them on 2:05, mostly touch and go. Only a couple of the swimmers in our lane made the 2:00 interval.

    8 x 50 @ 1:00 as 25 fast/25 easy

    4500 meters

    Four weeks until the Pacific Masters LCM Championships, which means I have only three weeks of serious training left.
    Categories
    Uncategorized
  7. Week 143 - Wednesday

    by , June 24th, 2015 at 01:33 PM (After a long rest)
    I had a great night of sleep and woke ahead of my alarm. I once again arrived early at the pool. There must have been a power cut during the night because the pool pump was off and the water level was down 6 inches. Tom soon fixed the issues and the pool quickly filled back up as we did the warmup and kick sets.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    6x100 kick on 2mins done as 2x100 streamline free kick with snorkel,2x100 back kick, 2x100 streamline free kick with snorkel
    16x50 on 1min at 200 race pace(target 30/31)
    200 easy
    12x50 free on 1:10 working on distance per stroke. Take best 4 and add up to see who does the least(golf style scoring).

    Warm down
    200 perfect back
    100 free easy

    I did the kick without a board. I find it much harder to hold a good kick time so there must be something about my body position when I use a board. I held 1:45-1:47s in the kick. On the 16x50s I once again struggled to hit a groove on the first few going :31 and the. :32 but finally got on pace on #3 and then held :30 highs on the rest of the set and went a :29 on the last 50. From #2-10 I felt great but had to really work the last 6 to stay on pace and was very pleased with the set. The distance per stroke was done as a group with lots of cheating by some of my teammates. I realized a little gullibly that I was asked my stroked count first and the. Everyone else would say 1 or 2 less strokes per length than me. The give away was one of our older ladies a few lanes over who is at least a foot shorter than me saying she did 22 strokes to my 23. I ended up working my underwaters and on the last 6 held 21/22 strokes per 50 which was pretty good. I started out at my normal 30 strokes. This was fun! A good workout and I am pleased with where I am right now.
    Categories
    Swim Workouts
  8. Tuesday, June 23

    by , June 24th, 2015 at 12:19 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness


    rehab ex
    straight arm dips, 90 x 3 x 25
    extreme angle squats on high boxes w/plate, 45 x 4 x 8
    seated row, 90 x 4 x8
    kneeling ab crunch, 130 x 4 x 15
    glute isolator, 50 x 4 x 6 each leg
    explosive leg extensions, 105 x 3 x 15
    tricep press + straight leg raise on bench, 40 x 3 x 15
    good mornings, 65 x 3 x 8
    flutter kicks on bosu, 100

    Didn't do much core work because I knew I was going to yoga later ...


    Heated Power Yoga, 75 Min

    I ended up going to the 5:45 pm class because I couldn't get to an earlier one. I knew it was going to be a hot one because of the instructor. I really roasted; it felt bikram hot. Too hot = counterproductive for me. I felt pretty wasted the rest of the evening.

    I need to start packing! Unfortunately, the weather for our trip does not look great at the moment. It could be fairly cold in places. Even in Copenhagen, it's only 63 degrees ...
  9. Workout 06/24/15: morning

    by , June 24th, 2015 at 10:18 AM (Maple Syrup with a Side of Chlorine)
    Just a quick swim this morning to stretch out a bit ...

    200 Fr/200 Bk/200 IM drill
    600 shark swim
    (Solo/Rec/1200 yds/20 min)
    --------------------------------

    Looks like a beautiful day to have off. Planning to join the Berkshire OW gang tonight in a lake that will be new to me. If all goes well, pics to come later.
    Categories
    Swim Workouts
  10. Job stress, YUCK!

    by , June 24th, 2015 at 07:26 AM (Mixing it up this year)
    Sometimes I think it would be easier just to get an easy job and lower my lifestyle. I might actually be happier. When you think about it you spend most of your life at work. Thankfully I have swimming to keep my mind off the stress for a little while.

    300 free
    4x50@1:00 free
    300 free w/paddles & bouy
    8x25@:30 free

    500 free w/paddles & bouy
    400 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free w/paddles & bouy
    100 free w/paddles & bouy

    4x50@1:00 free golf stroke count 48, 48, 46, 46
    4x100@1:50 free w/paddles & bouy
    4x50@1:00 free golf stroke count 46, 46, 47, 46
    3x100 free

    Total 3600 meters
    Categories
    Swim Workouts
  11. 6|23|15 SCM

    1000 recovery
    500 flutter kick board/snorkel
    4 x 14m on 1:30 AFAP flutter

    Did LCM yesterday, and SCM on the 21st and 20th

    Won't be going to any LCM meet this year due to priorities. Unfortunately, I currently feel better than ever for a LC 50fr. I did however purchace a GoPro and plan to be on Vacation in Aruba next month, maybe I can get an unofficial time at a LCM pool there
    Categories
    Uncategorized
  12. Week 143 - Tuesday

    by , June 23rd, 2015 at 09:59 AM (After a long rest)
    I had a massage last night and my shoulders loosened up pretty good. I woke up earlier than usual this morning and again got to the pool before 5am.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming
    400 free with snorkel
    6x50 catchup on :50
    16x25 open,close, easy, fast on :40 with fins
    400 easy

    I hurt on the last two rounds of the abs. Despite this I am thinking about adding another twist to the abs set to interrupt the pattern since I have read that the body gets used to doing sets and adapts. The set takes 36 minutes so I don't have much more time I can add, so I am thinking of mixing up the abs but following the same pattern.
    Categories
    Swim Workouts
  13. Week 143 - Monday

    by , June 23rd, 2015 at 09:54 AM (After a long rest)
    I woke up feeling pretty good this morning. Our pool was setup LCM.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    12 x 100 done with snorkel as 50 streamline kick, 50 free on 1:40
    8x200 pull on 2:40 odds build, evens fast
    100 easy
    12x50 with fins on 1min odds 25 underwater streamline free kick, 25 perfect stroke, evens 25 underwater back kick, 25 perfect back

    Warm down
    200 easy

    I swam great today. I was holding 1:30 on the kick/swim which was tougher than I thought it would be. Perhaps the streamline kick was not as easy as kick with a board. On the 200s I held 2:25s on the build and 2:20, 2:17, 2:15 on the fast 200s. I felt good on the last one in particular. On the 50s with fins I made 25m underwater on all of them and on a couple even went more like 30m underwater.
    Categories
    Swim Workouts
  14. 1 hour swim today

    by , June 23rd, 2015 at 07:16 AM (Mixing it up this year)
    Just needed to do a long swim today so swam for 1 hour. Completed 3300 meters in that time then warmed down with a 200 easy.

    Next long swim will be July 7. I have to pick a week I am not on call at the hospital.

    Total 3500 meters
    Categories
    Swim Workouts
  15. Lane leader

    I rested yesterday as I usually do on Sundays. Shared a lane at the Texas Swim Center this morning with Larry, Kristy, and several others. I led our lane for the entire main set. After practice Whitney commented that leading is "20% harder" than drafting, which I believe.

    Warm up:

    4 x 200 as 150 free/50 drill, IM order

    Main set, 2 x through (pulling the second round):

    6 x 100 @ 1:30, averaged 1:24-1:25, which isn't great
    6 x 50 @ 1:00, six breaths
    5 x 100 @ 1:25, averaged 1:23
    5 x 50 @ 1:00, five breaths

    1 x 800, kick with fins--skipped this

    4100 meters

    I really need to hold 1:20s on a set like this, but is was Monday and I was leading the lane, so I will cut myself some slack.
    Categories
    Uncategorized
  16. Sometimes you're the Cat & sometimes you're the Mouse 6-22

    by , June 22nd, 2015 at 01:57 PM (Trying to Train Smarter, Not Just Harder)
    This week I am the Cat!
    So happy to see that I am finally on target as far as my FLOG goes. Took me long enough to catch up. Happily, I have a new fellow aficionado of distance who is willing to do that last little bit of workout with me, that I have traditionally been doing on my own. She is goofy - training for the Ultraman! And needs to pick up her distance in the pool - she has been going only about 2500 per workout, but now is intent on getting her distance up to 4000 per workout.
    I've been feeling a lot stronger lately - it might be the weights, not sure, but I am not only the oldest, but the fastest lately. I'm sure Marci is tired, and maybe Grady too, but I am a LOT faster lately - and the longer we go, the farther ahead I am. It is different, that's for sure. I will ride this train and enjoy it for as long as I can.

    Today:
    I was super lucky & must have been looking extremely sexy, as I got blessed with lots of men in my lane of varying abilities. Two of them did try to hang in there with me on the 12 x 50's, but with the rest I felt like I was swimming an obstacle course. Wonder why they can't get in the next lane over with someone who is just leisurely going back & forth?
    ANYway:
    600 back/free
    300 kick
    2 x 300 pull, steady state
    12 x 50; 2 @ :45, 1 @ 1:00
    (number 11 was a killer)
    4 x 150 free/stroke/free @ 2:45 (easy/recovery)
    6 x 200 alt pull w/out paddles & back/breast
    Total: 4000 LCM

    NEXT week, we are going to pick it up to 4500/workout - maybe even tomorrow, with a little bit less chatting between sets. THIS week, I am going to Girls Camp - I leave right after swimming tomorrow morning, and won't be back until Friday. I get to be the lifeguard & "assistant" nurse, lol. Plus I'm teaching a couple of classes. I'm excited to go, all my best friends from Church are counselors too.

    Updated June 22nd, 2015 at 02:23 PM by Celestial

    Categories
    Uncategorized
  17. Sat-Mon, June 20-22

    by , June 22nd, 2015 at 01:42 PM (The FAF AFAP Digest)
    Saturday:

    Did a 5 mile walk-job on the treadmill watching OITNB.



    Sunday:

    Swim/LCM/Solo @ Lebo

    2600 m, can't remember what I did anymore.

    Heated Vinyasa Flow, 75 minutes



    Monday:

    Swim/LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (25 fast kick + 25 EZ)
    50 EZ

    Main sets:

    24 x 50
    odds = @ 100 pace various @ 1:00
    evens = EZ @ 1:15-2:00, depending on traffic

    -- had to switch to SCY ....

    250 EZ
    20 x 25 kick w/fins @ :30
    -- 4 fast, 1 EZ
    100 EZ
    5 x 50 back w/paddles @1:00
    100 EZ

    Total: 2150 LCM/1200 SCY


    ~~~~~~~~~~~~~~~~~~~~~~~~


    I was pretty happy with today's swim. My 100 pace 50s were all very solid, and 12 of them is a bunch for me. I went to adult swim from 11-12. I was a little bummed that we didn't get in until 11:10 bc of kiddie lessons. I hope that doesn't happen every day. I am planning on going to Lebo a fair amount this summer to take a break from all the driving.
    Categories
    Swim Workouts , Running , Yoga
  18. 12 days off, 3 practices then a meet

    by , June 22nd, 2015 at 11:32 AM (One Stroke at a Time)
    Summer Sizzler-- Dad's Club

    I had continued to swim pretty regularly (3-4 times a week) until two weeks ago. I went on vacation to the big island in Hawaii for a week. I swam a tiny bit but mostly just while snorkeling. I came back and had kids things to do and then chemotherapy (still with a 46 hour infusion every other week). I started swimming again last Thursday and swam 3 long course practices (3K, 3K and 3.6K) on Thursday, Friday and Saturday am. I entered the meet at Dad's Club at the last minute. It was a fun, short meet. I swam the following:

    100 back-- 1:21. This is only the second time I have swam this in Masters and surprisingly this was faster than the first time. In contrast, the other three events were the slowest times I have swum in masters but not by a lot.
    100 fly- 1:23
    100 breast 1:32
    400 IM 6:12

    My fly was definitely a struggle (The 100 time was about 7 seconds slower but this was the first time I have swum this since starting chemo two years ago). I could tell I hadn't really swum much LC when swimming it. My 400 IM was a second slower than last year but the fly by itself was three seconds slower. So my half full glass tells me the last 300 was 2 seconds faster. This week might be tough for swimming with my kids activities (There are summer league or club swim meets 6 of the next seven days) but I'll try to get there at least three times. I/m thinking about zones in 3 weeks with maybe a reprise of the Nationals schedule (200 fly/back/breast/IM) plus relays if we have the people.
    Categories
    Uncategorized
  19. Well well well

    by , June 22nd, 2015 at 07:26 AM (Mixing it up this year)
    It's official I am now a Swimming Official! Of course my swims this weekend were not the best but they were ok considering the amount and type of work I was doing.

    Today I lead the fast lane. Where was every one?

    3x200 free #1 swim #2 kick #3 pull
    3x400 free w/paddles & bouy
    3x300 free w/paddles & bouy
    3x200 free w/paddles & bouy
    3x100 free SLOW

    total 3600 meters
    Categories
    Swim Workouts
  20. Workout 06/20/15: morning

    by , June 20th, 2015 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed a nice evening yesterday with Preston at a campfire hosted by one of the new professors at the college. Lots of folks young and old enjoyed games, snacks, conversation, and of course S'mores! I didn't try this fishing pole device, but the little ones had a great time with it.

    Masters this morning ...

    2 x (100 swim/50 kick/100 pull) [did an extra 100]
    200 Dolphin Dives (into and out of walls) [extra 50]
    2 x 150 on 3:00 90% effort [did 200 free: 2:13 and 2:14]
    1 x 200 recovery on 5:00 [extra 50]
    4 x 75 on 1:45 90% effort [did 25 kick/50 swim IM rotate/25 pull]
    1 x 200 recovery on 5:00 (50 swim/50 kick) [extra 50]
    6 x 50 on 1:30 FAST as group
    300 loosen and out
    (Masters/Rec/2750 yds/65 min)
    -----------------------------------
    Nice workout with some fast efforts at the end. We same in the same lane (with is two wide) and rotated position. Greg, Kevin, and a new swimmer MG joined in the fun!

    After the pool I joined my wife and her friend picking strawberrys at the farm where we have a CSA for the summer. Great day.


    Tonight we went to annual community Relay For Life event and walked a couple of miles together in honor of those battling cancer. We have been going since my mom passed away 15 years ago, sometimes on a team but always taking strides.
    Categories
    Swim Workouts