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  1. The Ka Lae Method for doing difficult things

    by , June 24th, 2013 at 05:57 PM (Please tap on the glass)
    Years ago, I stood on the cliffs of Ka Lae looking south, out over the Pacific Ocean. Or rather, looking down at the Pacific Ocean. The rocky ledges at South Point, Hawai’i, are a great spot for cliff jumping if you can handle the rough, current-laden water below, and if you can work up the courage to send yourself flying off the edge of a cliff. Standing there at that point, I possessed at least one of the two.

    As a swimmer (not even an open water swimmer, at the time), an expansive ocean, some big rollers, and unfathomably deep water didn’t scare me. Looking down, my thoughts were the same as they always are when I look at a body of water: “I want to swim in that.” I take this for granted, my absence of fear in swimming-related matters, my sense of invulnerability about the water. If there was any thought of perishing once I was in that water below, I wouldn’t be standing there with my toes curled over the edge, oh no.

    So there I stood, toes curled over the edge, staring down at that clear blue water telling my legs to jump. 1, 2, 3, and…4.

    1. 2. 3. Hmm.

    Logically, there was nothing bad about this idea. No drowning to worry about. No rocks in the water to watch out for. No rocks on the cliff to avoid. And I’ve refined my cliff jumping skills since that first experience/injury at America’s Most Dangerous Water Park, so no worries there. Despite rationalizing the risk and assessing the cost (nearly zero) against the benefit (greater than zero), it wasn’t happening. Jumping off a giant cliff into a huge ocean was irrationally terrifying!

    So I turned around and took a few steps away from the edge of the cliff. The equivalent of four big steps. Looking back at the cliff from my new vantage, the “down there” no longer visible, the fear of the fall subsided. It was just me, the wind, and the ocean on the horizon, and the thought of what I wanted to do. 1, 2, 3. That’s not me counting, that’s the sound of my bare feet pounding the sandstone ground, heading for the edge, too much momentum to stop. 4.

    Over the next few years, I found myself doing the same thing in other places. Here’s a picture of me jumping into the cold, cold Hudson on Christmas Eve. Ah, here’s me jumping into the pool at 6:30am for the fourth day that week. It’s mostly pictures of me physically jumping. Oh, here’s one of my moving to London with just a duffel bag.

    Somewhere along the way, I discovered metaphorical jumping. The rules are the same:

    1. Be sure jumping won’t kill you.
    2. Know how to swim.
    3. Full speed ahead.


    Over the past few months, the planning of my Juan de Fuca swim would stall; knowing that certain parts would be hard, I’d push them aside and then days later pick up the phone and run at the challenge full speed ahead. That’s how I got my WA driver’s license: woke up one morning after stalling for months and went straight to the DMV before even having breakfast.

    In chemistry, there’s the activation energy of a reaction. In physics, you’ve got your static coefficient of friction. Life just a bit of that, plus some selective blindness.

    And if that doesn’t work, may I be there to give you a good shove?
    Tags: cliffs
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  2. 06.24.13 - Monday workout

    by , June 24th, 2013 at 03:56 PM (Pete's swim blog)
    Swam w/ Dave, Dave and my son. Back to the daily grind. Still had some taper to enjoy this morning. I got further on this workout than I normally do:

    SCY

    600 warm up

    200 IM - 3:15/ 200 IM Kick - 3:45
    200 IM - 3:10/ 200 IM Kick - 3:40
    200 IM - 3:05/ 200 IM Kick - 3:35
    200 IM - 3:00/ 200 IM Kick - 3:30
    50 Easy

    200 IM - 2:55/ 200 IM Kick - 3:25
    200 IM - 2:50/ 200 IM Kick - 3:20
    200 IM - 2:45/ 200 IM Kick - 3:15
    200 IM - 2:40/ 200 IM Kick - 3:10
    50 Easy
    First round wasn't too bad. I switched to breaststroke kick for the second round. made 2:40 but couldn't kick hard enough to make the 3:10. Ended up throwing on fins and coasting through to the end.

    200 IM Timed (3:0?) Had to abort when my calf and foot simultaneously cramped on the fly. Tried to swim it off but after 25 yards, it kept getting worse. Stretched out really quickly on the wall and then finished as strong as I could.

    200 Cool down

    (4300 Total)
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    Swim Workouts
  3. 06.22.13 - Alabama State Games - finding my inner sprinter

    by , June 24th, 2013 at 03:47 PM (Pete's swim blog)
    I'm not much of a sprinter but I seem to be getting better at it. Last weekend, I joined our local summer league team, Madison Dolphins, along with 6 other Masters swimmers to compete in the Alabama State Games. The facilities were awesome. Half the building was an indoor 50m pool with a diving well. The other half was an indoor track and field stadium. The competition lanes were all 7'+ deep and it was set up with 10 lanes (8 used) running to a bulkhead. 6 more lanes were set up on the other side of the diving area for warm-ups/cool down. Everything was state of the art. The pool was a tad warm but still fast. That might have had to do with what appeared to be an erratic climate control system. On deck, temps were 80-85. It was cooler in the stands but noticeably different from the 70 degree temps in the large connecting hallway.

    My only minor complaint with the meet was that they divided us up into obscure age groups to fill out all of the lanes. In general, that may be OK, but I was more competitive with some of the 25-40 year olds than I was with the 50-70 year olds I got placed with. I'm not sure why they didn't just seed it by our seed times. There would have been a lot of better races if they had done that for the masters. I get why they do it for the age groupers. Maybe it was hard to convince the software to do it different ways.

    Short story is that I'm the 2013 6 time Alabama State Champion in my age group. Sure, three of those were unopposed and I'm not sure who exactly recognizes such a title. But supposedly, it qualifies me for a trip to the National State Games in Hershey, PA (all expenses paid by me). My 15 yr old son qualified as well and is now bugging me to go since it is apparently located near an amusement park (all expenses paid by me of course). Unfortunately, this isn't likely to be in the cards this year. I'm back to piling up yards for a possible SCM meet in November.

    I swam 6 events thinking this would take about 6-8 hours to go through. It took 4. My last two swims probably suffered a little because of this. Ok... it took 8 when you add in the awards ceremony. Masters got medals for places 1-3. Age groupers got medals for 1-3 and ribbons for 4-6. With 7 events total, this took a while. They probably could have cut a lot of that out if they just awarded a high point trophy for each age division for masters. The kids that stuck around for it had fun so I was patient.

    Here's the event details:

    200 Free
    Seed Time: 2:02.71
    Meet Time: 2:03.04
    Splits: 29.07, 30.98, 31.74, 31.25
    Yikes! What happened here? It looks like I faded at the end but this was mostly botched turns. Bulkheads get into my head for some reason and I kept jamming up on them. I was getting a little tired and I think I didn't warm up enough. Started to wonder if I had missed my taper.

    50 Free
    Seed Time: 26.98
    Meet Time: 25.97
    Splits: N/A
    I was hoping for 25.5 ish but I'll take the improvement. Got beat down by Jay (former college swimmer that spent all of 4 weeks getting ready for this event) who did a low 23. At least from this race, I knew there wasn't a problem with my taper.

    200 IM
    Seed Time: 2:22.58
    Meet Time: 2:21.75
    Splits: 30.25, 41.81, 38.56, 31.13
    My typical negative split IM. Here's my feb splits: 31.06, 40.87, 38.48, 32.17. So, I gained on the Fly and Free but lost a second on backstroke. Breaststroke was pretty much a wash. Jay was swimming next to me in this race which helped a lot. He went 29 on his fly and I tried to follow. When I turned for backstroke, I had trouble breathing so I slowed a bit to catch my breath. I assumed Jay was going to leave me but the damage wasn't too bad and I was still within striking distance when I came up for my first breaststroke breath. I caught him at 125 and tried to put as much distance on him as I could before the free assuming he would do what he just did to me on the 50 free race. Fortunately for me, 1) He wasn't a breaststroker, 2) 4 weeks of training wasn't enough to sustain his 100 pace and 3) I didn't know any of that. So, I put my head down and assumed he was on my heels for the rest of the race. Sometimes the imaginary guy chasing you down is worse than the real thing.

    100 Breast
    Seed Time: 1:10.77
    Meet Time: 1:09.53
    Splits: 33.03, 36.50
    Hit the dive just right on this race. I couldn't believe how fast I was just gliding. I got in one solid dolphin kick + a pullout and popped up w/ good speed at 15 meters. What a ride! Finally broke 1:10 but my second 50 wasn't quite as nice as the first.

    100 Fly
    Seed Time: 1:10.00
    Meet Time: 1:05.02
    Splits: 30.45, 34.57
    I tried to match my 200 IM fly speed for the first 50 (successful) and then hold on to my pace (no so successful). First 50 felt great. On the second 50, I could feel myself riding lower and lower into the water. I didn't crash too hard but a 4 second difference seems like a lot for me.

    100 Free
    Seed Time: 57.83
    Meet Time: 56.89
    Splits: 27.42, 29.47
    Swam next to Jay again and he paid me back for the 200 IM. I "held on" for the first 50 but he was just too fast (I think he split faster than my 50 free time) on the way to a mid 53. It was fun to try anyway.

    Looking forward to it next year. Jay ages up into my age bracket next year so "6 time champion" may be a little harder in 2014. Great job to Dave C (4 time Alabama state champion) who I swim w/ on most mornings and Brandon (5 time Alabama state champion) who I swim w/ on Saturdays. For three of our Masters, this was their first meet. One of those even swam the 200 IM! And finally, congrats to the Madison Dolphins who took their team 100 miles to outscore all of the local teams and win the large team first place trophy!
  4. Balancing Act

    by , June 24th, 2013 at 02:25 PM (slick's shoulder surgery blog)
    So after 3 weeks in the "Sweet Spot", I decided to attempt swimming 2 days in a row. This was 2 weeks ago now, and I am still recovering

    At this point I know that whenever I get soreness that won't go away after 2 practices or so, its time for some 'extended' rest. So I took myself out of the pool for 3 days in row last weekend, and when I returned I had a great practice and felt good afterwards. The next day, since I was feeling OK, I decided to do my usual round of shoulder exercises/physical therapy upkeep. Well that apparently over-did things and now I am sore and weaksauce again! UGGGGHHHHH. Its been a while since I have been this sore....back to the point where just folding laundry and doing dishes will give me that 'dead arm' feeling. HIttin up the ice and NSAIDS…..which of course means that I've over done it - AGAIN!



    I've got to say that I am getting pretty sick of this stupid cycle. Still learning I guess. Its just difficult to distinguish between a) the feeling of fatigue that I will recover quickly from and that serves to make me stronger; and b) the feeling of fatigue that takes me over the edge and ends up setting me back a few weeks. It is a balancing act, thats for sure!

    Its also hard because I remember how good I felt when I was mostly kicking and doing multiple daily sessions of shoulder exercises. I felt really strong, but I was really keeping things in check. Even though I was in the pool just as often as I am now, I wasn't doing nearly as much actual swimming. But its still hard not to get frustrated when my shoulder is feeling weak, because I feel that it should only be getting stronger. But then I have to remind myself of the toll that swimming really does take on my shoulder. Thinking about my PT routine, I do about 3 sets of 10-15 reps for a few different exercises…. so we're talking like 200 reps total for one session. But how many "reps" are involved with just 100 yards of freestyle? LOTS. (I figure about 28-30 left arm strokes.) And how many 100s have I been putting myself through lately? LOTS! (So about 1000 left arm strokes or more, 3 days a week.) So I need to continually remind myself of that……

    Sigh. So my plan at the moment is to go back to kick-only workouts for the next week or two. There is really no other way to kick this soreness other than by giving my sad and tired shoulder a break for a while. Le suck! I also set up an appointment for a sports massage, which I am thinking about splurging on for a few sessions to help me get back on my way. This scar tissue has got to go, that is for sure!

    Updated June 24th, 2013 at 06:16 PM by swimslick

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  5. Was supposed to be recovery day but not so

    by , June 24th, 2013 at 09:02 AM (Mixing it up this year)
    Air quality this weekend at the meet was bad. Did about average for most of my events considering I did not really taper. Had an awesome Sunday swim with the 200 fly, reminiscent of my times from 3 years ago but in finals I did more like my normal time.

    500 free
    500 free kick

    2times thru
    2x200@3:30 free w/paddles & bouy
    4x100@1:45 free w/paddles & bouy
    4x50@1:00 free

    100 EZ

    Total 3100 meters
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    Swim Workouts
  6. Monday, June 24, 2013

    by , June 24th, 2013 at 08:42 AM (Grandma Got Run Over By A Swim Team)
    Can hardly believe that June is almost over. We had such a long long winter, and now summer is nearly a third of the way done

    Feeling better in practice these last two days. Swam Saturday on my own, then did weights, so was sorta sore (legs) this morning, but it was all good. Got tired on the last set & was grateful that I had to get out & go to work - but turns out they were only doing some 50's kick & I could've made it. How they practice for nearly 3 hours straight every MWF (AND come back in the afternoon) is beyond me.

    600 back/free
    600 pull
    400 kick
    400 drill/swim by 25's choice of stroke (breast/free)
    6 x 100 @ 1:40 stroke/free
    200 easy
    3 x 400 @ 7:00 (niiice interval)
    100 easy
    16 x 100 @ 1:40 heart rate set
    200 easy
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  7. LCM State meet...

    by , June 23rd, 2013 at 11:17 PM (Alex's swim journal)
    My first Long Course meet ever!

    I'll have to write a more complete account tomorrow; right now I'm pretty tired and just want to go to bed. Also I want to take a look at my splits, which I haven't had a chance to do yet, to comment in more detail.

    400 IM = 8:10, my seed time was 7:45, but I wasn't last! I had no idea what to expect or what the long course would feel like... I felt pretty smooth on everything, just slow. Siren song? What I was hearing was more like a banshee wail.

    200 Back = 3:47; only about 5 minutes after my 400 IM... beat my seed time and came in a close second in the heat (was 4IM just a warm-up for the 200 back?).

    50 Back = :46 (seed time was :48).

    100 Back = 1:41 (seedtime 1:40).

    1500 Free = 26:43; just trying to stay smooth... nowhere near my 1650 time, but about :10 faster than my 1500 SCM; being that it's long course, I feel like that's a sign I haven't lost too much fitness since short course season.

    We had a good time... I swept the back stroke events in my age group! 4IM was fun with two of my Kenosha swim buds doing it with me, Carl and Scotty; there were only two other 4IMers at this meet apart from the Kenosha contingent, everyone else scratched... which means I got a top 5 spot (4th actually) overall in that gnarly event.
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  8. Saturday, June 22, 2013

    by , June 23rd, 2013 at 06:35 PM (Grandma Got Run Over By A Swim Team)
    Avoided ATAC today - I just hate swimming on Saturdays with them - so many kids - the entire team is there & you have like 12 people per lane - plus they frequently do goal sets, which means minimal yardage - and I am trying to pick my yardage back up again. So anyway, waited until about 10:00, when I knew they would be departing for the mall or wherever, and got my swim in. Then to Kinetix for weights, then to McDonald's for a 49c ice cream cone, then to the grocery store & finally home. Slept in until about 7am this morning - it was glorious!

    600 back/free
    400 IM twitch
    5 x 100 pull @ 1:30
    4 x 50 @ :45
    3 x 300: 100 fast/200 easy; 200 fast/100 easy; 300 breast/free
    100 easy
    400 IM twitch

    5 x 100 pull @ 1:30
    4 x 50 @ :45
    3 x 300 as above
    Total: 4700 SCY

    Got a lot done today & feel good about it - swam solo, but the water was a lovely 79 degrees & the sun was shining, sky was blue. Just a really nice day to feel alive!
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  9. Ridiculously Pleased--Summer Sizzler

    by , June 23rd, 2013 at 05:10 PM (One Stroke at a Time)
    June 23rd

    So I went to a meet today-- The Summer Sizzler at the Dad's Club. This is the only meet planned for Houston and vicinity this summer. The entries were due on Wednesday (with no late or deck entries being accepted). Since my last round of chemo ended last Sunday, I was still feeling quite tired on Wednesday but figured my energy would start to pick up by today.

    My best events are the 200 fly, 400 IM and 200 breast. I knew I wouldn't have a 200 fly in me so I entered the 200 breast and 400 IM as they were the second event and second to last event respectively. I had absolutely no expectations going in and had no idea how to seed myself. I debated entering with NTs which I know is a hotly debated topic.

    The only time I ever entered a NT for a master's meet was for an 800 free. Funny thing is that at that meet when the heat and lane assignments came out, I was in exactly the heat and lane I would have been had I entered a time-- The meet director moved me into my proper location without telling me. I didn't actually mind because the reasons why I had entered NT to begin with were kind of weak.

    Back to today, I showed up at the Dad's Club and the water temperature was wonderful (I had been swimming in 84-6 degrees all week). I warmed up about a 1000. I decided to dive from the side of the pool for both races. The pool is a little shallow. The blocks are a little old fashioned. I can't quite streamline due to my port. With these things in mind, I was worried that I would take too much force on the port so rather than risk it I thought the side dive would be safest.

    First up 200 breast
    Masters Best 3:03.80 (2005)
    Last Year 3:05.49 (5th in TT)
    Today 3:13.38 (1:35.43/1:37.95)

    Next 400 IM
    Masters Best 5:44.62 (2011)
    Last Year 5:45.59 (3rd in TT and 10th in Fina)
    Today 6:06.56 (1:25.58/1:37.68/1:39.87/1:23.37)

    The times compare to what I swam in 2007 at the Woodlands Nationals (The only Nationals that I have gone to). I was 4 months post-partum at the time (and 6 years younger). The middle 200 of the 400 IM today was actually considerably faster than what I did in the Woodlands (It is amazing that I could look that up on this site).

    I entered with 3:35 and 6:30 so looked like a total sandbagger but these entry times are really what I thought I could do 4 days ago (Yesterday, I had a bit of a crisis thinking the 400 IM entry time was too fast). I had a great time. It felt very normal and natural to be at the meet. I sat with some great friends and I had tremendous support from everyone around. I am ridiculously happy right now and know this will help me get through my next cycle of treatment which starts on Friday.

    Updated June 23rd, 2013 at 05:20 PM by MaryR

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  10. Zones, Less is More, Day 2

    by , June 23rd, 2013 at 04:11 PM (The FAF AFAP Digest)
    Zones, Day 2

    -- scratched the evil events

    50 fly, 30.29, NR


    My start wasn't as crisp as usual. My feet were separated when I hit the water. Had just an OK breakout. My fly felt smooth, but my turnover slowed a bit the last 10 meters. Small glide at the finish. Solid swim, but not at the level of my SCY 50 fly at Nats. Still happy with the time! I broke the NR, but missed the WR by .05 (which was my goal for this meet). I was a tiny bit disappointed, but, given everything, I'll gladly take the 30.29. I'm also psyched to have the 50 fly record in all three courses, despite not being a long course swimmer.

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

    So I only swam 3 of my 6 individual events at this Zones meet. It was all I had the physical and mental energy for, and even that was pushing it. The timing of my malaise sucked, but one has to expect that as a masters swimmer. I'm glad I bucked up and swam the meet. The times were not PRs, but they were my best in my current age group and best non-tech suit times. And I am hopeful they will hold up as FINA #1s. I'll be watching the results at Mission for sure.

    The best part of the meet -- as usual -- was hanging out with PV friends and teammates. And it was nice to see Patrick, who closed out the meet with a nice looking 400 IM.

    Updated June 23rd, 2013 at 10:34 PM by The Fortress

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    Masters Swim Meets / Events
  11. 6|23|13

    500 warmup WFSP

    20 x 25 free WS
    • form
    • 14 - 15 SPL


    10 x 50 easy free/fast FK each 25 WS

    10 x 50 fast free/easy back each 25 WF

    150 drill
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  12. Zones, Day 1

    by , June 22nd, 2013 at 07:55 PM (The FAF AFAP Digest)
    I didn't swim yesterday; felt too poorly. I felt somewhat better today, but was still tired with low energy. I think I needed a couple more days for a return to full health. Given that, I'm extremely happy with my times today. But, ouch, they felt rough.

    50 free, 28.6

    I had a great start (12 SDKs) and felt good for about 35-40 meters and then struggled to the wall with a long glide at the finish. I was expecting a 29, so was very happy to see 28.6. This is .6 faster than last year and only .4 off the WR. Probably due to doing more freestyle with healthier shoulders. But, yikes, I felt done after this.


    50 back, 32.41, WR

    I had about 50-55 minutes rest after 50 back, but with the way I feel this was not enough. I had another good start, but only felt strong for 25 meters. I had a half body length over Fall at that point, but she cruised by me. I just felt dead. I was pleased to dip under my WR by a few hundredths. But honestly, I feel like I should be a good half second faster. I can't seem to get back to my tech suit PR. I've had life issues before a focus meet 3 long course seasons in a row. Is this a message that I should stick to short course?

    I felt sickish in the warm down pool. Mollie said I was very flushed.


    Mixed 200 medley relay, 2nd

    I swam the backstroke leg. I was exhausted so decided to slow down my turnover and build it. Went 33.1. John, Cheryl and Alex were all very speedy, but we got nipped by VMST -- probably because Chris Stevenson crushed me on the backstroke leg!

    ----------------------------

    I thought I had purchased a ticket for the social, but apparently I had not. This was fine as I went out for fabulous barbecue with my team, which is now full of fast boys who like to compete. We went to Buzz & Ned's and it lived up to its rave reviews.

    I'm now back in my room cursing myself for once again forgetting my compression garments. My upper body takes more of a beating in long course.

    I'm going to scratch the 50 breast tomorrow. I have the same 50-55 minutes rest before 50 fly. But I want to save whatever energy I have for fly without the evilstroke evilly interfering. 50 fly was my focus event for this meet after all, so I'm going to focus on it. The 100 breast is only 15 minutes after 50 fly. Who thinks I'll make it to the starting blocks?

    Considering all I have going on with the move and the girls, I feel lucky to have even gotten in a long course meet. Our summer league team won its first A meet today and Lil Fort had PRs in 50 breast and 50 fly. She dropped three seconds in breast, and I'm wondering if she's becoming a bit of an evilstroker ...

    Updated June 23rd, 2013 at 10:59 AM by The Fortress

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    Masters Swim Meets / Events
  13. 6|22|13 scm recovery and block time

    1000 warmup WFSP

    20 starts from a block (start and entry, no breakout) in 14:00

    6 X 25 on 1:00 FK WF fast
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  14. Team Picture

    by , June 22nd, 2013 at 02:08 PM (One Stroke at a Time)
    June 22nd
    Long Course
    400
    5 x 200 on 3:30 #1 50 kick/150 swim, #2 100 kick/100 swim, #3 150 kick/50 swim, #4 100 swim/100 kick, #5 150 swim/50 kick
    8 x 50 on 1:00 1-4 IM order drill, 5-8 IM order swim
    100 IM
    TEAM PICTURE
    2 x 150 pull on 2:30
    4 x 100 pull on 1:40
    4 x 50 on 50
    (This last set of the 150s-100s-50s was done twice but I got out here)
    2600 meters


    This was nice and relaxed. Despite swimming the last three days, I didn't feel too tired. We stopped in the middle and took an in water team picture. We had taken one shot and our oldest member (at a youthful 83) appeared on the deck to join the picture. We used to take a team picture every year when I swam at Ancient Mariners but this is the first time we did one at Rice.

    Since our team is located at a university and next door to one of the largest medical centers in the world, we tend to have a lot of members come and go as they finish their schooling/training and move on to the next phase of their lives. I started swimming when the group was pretty small and we have really expanded in the last few years (Rice built a beautiful outdoor facility that opened a few years ago). I would have liked to have a team picture over the years so that I could see the changes. I hope that we make this an annual tradition.
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  15. Workout 06/22/13: morning

    by , June 22nd, 2013 at 12:42 PM (Maple Syrup with a Side of Chlorine)
    200 Swim/200 Kick/100 Pull/100 IM drill

    4 x 250 as:
    - 25 50 75 100
    - 25 50 100 75
    - 25 100 50 75
    - 100 25 50 75
    And
    25's FAST on 0:30 0:40 0:40
    50's 90% on 0:50 1:00 1:10
    75's 85% on 1:10 1:20 1:30
    100's Fast on 1:30 1:40 2:00
    (Pick an interval - I did the first interval)

    200 ez

    8 x 75 on 1:45 (kick/swim/pull)
    8 x 25 on :40 burst and cruise
    1 x 200 loosen and out
    (Masters/Rec/2800 yds/65 min)
    --------------------------------

    Had a great evening yesterday at my brother's house, visiting with my uncle and cousin out from California. Complete with ice cream cake! Got up this morning and joined GregJS and Meg at the pool for a good workout. I generally have the main sets vary either in distance or, in as in today's case, time intervals. Off to get in a motorcycle ride in this afternoon, then a few laps at the Relay for Life tonight with the family.
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    Swim Workouts
  16. Friday, June 21, 2013 6:30-8:30pm Fast Friday

    by , June 22nd, 2013 at 01:37 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Kick w/ board
    300 Free Pull (I did 400)
    (1000/1000)

    8 x 100 @ 2:00 (Frees @ 1:45)
    2 of each stroke "still warming up"
    went 1:20s on the Fly, 1:30s on the Back, 1:45s on the Breast and 1:20s on the Free
    (800/1800)

    The rest of practice was all FAST, on John's sendoff, which gave us roughly a minute or so rest after the last person came in on each swim. Not exactly fun...

    400 IM - went 5:42 - not much slower than my last meet performance...granted, I did have a 101+ fever after that swim.

    400 Free - went 5:03 - not too shabby - trying to keep the 12 year old girl behind me
    (800/2600)

    4 x 100 w/ long fins and paddles @ 2:00 (1 of each stroke) Fly did w/ no paddles - 1:08, other strokes...blah

    4 x 100 Free w/ long fins and paddles @ 2:00 (went ~ 1:08s) - I can't really do flutter kick w/ fins, it gives me leg cramps after a while, so I just kick a little
    (800/3400)

    2 x 200 IM @ 4:00 (went 2:56 & 2:53)

    2 x 200 Free @ 4:00 (went 2:35 & 2:27)
    (800/4200)

    8 x 50 w/ long fins and paddles @ 1:30 (2 of each stroke) - Fly did w/ no paddles, went :29 & :30

    8 x 50 Free w/ long fins and paddles, avg'd :33ish, last one :28
    (800/5000)

    200 EZ

    -------------------------
    5200 LC Meters



    Now that was a tough, and very unexpected practice. I was happy with my 400 and 200 times in both the IMs and the Frees. My fly feels really strong now too. Even with working 60+ hours a week, I'm still feeling good in the water. We'll just have to wait a few more weeks to see how it goes in my next meet...even though I'm sure I'll be working right up till an hour or so before I swim each day.
  17. Friday, June 21, 2013

    by , June 21st, 2013 at 10:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 79, Water temp 79
    Partly cloudy, humidity at 94%

    Warm Up - SCY
    --Dryland Bands
    500 FR as CU
    400 Fly as 4(25RA/25LA/50Swim)
    300 BK as 4(25K/50Swim)
    200 BR as 4(25K/25Swim)
    --Swim camp is done with LCM pool

    Warm Up - LCM
    400 RIMO
    4x50 IMO on 1:00, *38, 39, 46, 36

    *Set 1*
    1200 FR w/snorkel-(m)agility paddles-fins
    as 2(600 build by 100 steady to strong)
    ---200 BR Kick

    *Set 2*
    3(4x50 FR on 1:20) desc 1-4
    *34-33-32-31, 33-32-31-30, 33-32-31-30
    ---200 FR Kick

    *Set 3*
    6x200 FR on 1:00 rest, as 150CU/50Fast
    --300 BK/BR Kick by 50

    *Set 4*
    2(4x50 FR on 2:00, 1:00 rest) w/(m)agility paddles-fins
    *28-27-26-26, *27-27-27 (pool closed due to thunder/lightining)

    Warm Down
    ---Dryland Bands
    Warm shower

    Comments
    Slowly beginning to feel like I can swim all the strokes again. For now my freestyle endurance swimming has been moderate, with 3/4 catch up style. In this way, I have more energy and quality stroke technique to apply towards the quality swimming sets.

    I enjoyed Set 4, swimming the fast FR 50s with the fins and paddles. I seem to be getting a good freestyle speed from a strong kick and long stroke with smooth tempo into a slight increase in tempo the last ten meters. I was pleased with descending to :26s, but then my legs (kicking) were beginning to collapse on 50s #2 & 3 of round 2 in Set 4, so took an extra rest and 100 meter recovery swimming to attempt for good effort on final 50 FR, but was whistled out by the lifeguards due to incoming thunderstorm.
    Categories
    Swim Workouts
  18. Week 38 - Friday

    by , June 21st, 2013 at 07:58 PM (After a long rest)
    This week has been a tough week sleep wise. I woke this morning at 1.30am and did not go back to sleep. I did not have high expectations for practice but I did ok. I also left my swim equipment bag in my wife's car so did kicking on my back and all sets were swum straight today.

    warm up
    400 free
    6x50 catchp on 50

    Main set
    8x250 on 3.10 descend 1-4 and 5-8
    10x50 kick on 1min
    2x100 AFAP from the block on 3mins
    3x50 AFAP from the block on 2.30

    Warm down
    250 easy

    Total 3800meters

    The 250 set was really hard and I descended from 3.05 to 2.55. The 100s I went 1.02 and 1.01 and the 50s I went 28,27,28.
    Categories
    Swim Workouts
  19. Two days in a row

    by , June 21st, 2013 at 03:51 PM (One Stroke at a Time)
    June 21, 2013
    Lunch Bunch
    Long Course
    Missed warm-up
    100
    8 x 200 on 3:20
    6 x 100 kick on 2:10 50 flutter/50 whip
    100 easy
    2400 meters

    I hadn't planned on swimming today. My morning clinic at the Shriners Hospital finished a little early and I was driving back to my main office when I realized that Lunch Bunch was about to start. Normally, I hate to be late (when I was in high school, I used to arrive for 5:30 am practice at 5:10). I have been working on being a little less OCD about this as I think that flexibility will allow me to exercise a little more consistently in the coming months.

    I was happy to make the 200s today since I was a bit tired from yesterday. I have started swimming a lane down from my usual lane because I can't quite make the intervals anymore. I swam with someone who had done the same masters practice (same coach/same practice) from 6-7 this am.

    We are taking a master's team picture tomorrow. We have never done this before so I may try to make it three in a row.

    Updated June 21st, 2013 at 05:43 PM by MaryR

    Categories
    Uncategorized
  20. Friday, June 21, 2013

    by , June 21st, 2013 at 01:51 PM (Grandma Got Run Over By A Swim Team)
    Woke up feeling fine. Warm-up was fine. Transition set, my arms suddenly felt like lead, and I began seriously struggling. Didn't last much longer. Fortunately, I can blame my early departure from the pool on my 8am meeting.

    600 back/free
    2 x 300 P
    4 x 100 K @ 2:30
    100 easy
    5 x 250 @ 4:00 - 100 free, 50 stroke, 100 free
    100 easy
    8 x 100 K @ 2:30, 2 breast, 4 fly/free, 2 breast
    400 cool down
    Total:4200LCM
    Categories
    Uncategorized