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  1. 82 and 83

    by , July 19th, 2013 at 04:20 PM (One Stroke at a Time)
    Thursday July 18
    Long course
    600
    100 kick
    100
    5 x 100 1:40 descend
    5 x 100 pull 1:40
    3 x 100 stroke/free 1:50
    2 x 100 kick
    100 easy

    2400 meters

    I hadn't swum long course in awhile and I definitely felt the difference between short course and long course today. The pool wasn't too crowded so I mostly floated at the back of the lane. How I feel varies a lot from day to day so I think that it probably confuses my lane mates. Today, at the start of the 100s (there were actually 5 sets of 5 but I did 15), someone asked me if I wanted to lead. As I was floating on my back at the flags at the time, I just shook my head "no" saying I was quite content where I was.

    One thing that happened during the 10 days that I was out was that the yards top ten came out. I don't care to race yards too much so I generally swim at one meet (my team's hosted meet) and swim two events. Before I got sick, I had a goal to get to a 100 top tens so was happy to see that both events squeaked in (8th in the 200 fly and 10th in the 400 IM). Those are #s 82 and 83 if I count relays (72 individuals and 11 relays).
    Categories
    Uncategorized
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/22/2013

    by , July 19th, 2013 at 12:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    3 X 150 2:45
    4 X 100 1:45
    3 X 250 4:15

    SCY

    2 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim -

    1 X 100 IM 1:45
    1 X 100 stroke 2:00
    4 X 50 stroke 1:00 #4 on 2:00
    descend 50's 1-4
    Three rounds. Round 1 fl, 2 back, 3 breast

    WARM DOWN: 4 X 50 easy

    4000M/Y
    Categories
    Swim Workouts
  3. FAST FRIDAY JULY 19th 2013 LCM

    by , July 19th, 2013 at 11:11 AM (Ande's Swimming Blog)
    Fri July 19th 2013 LCM


    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:06
    swam with Chris & Bess, Beside Jim, Gull, Ned, Marcio

    Lifted yesterday


    Warm up
    went around 5 or 600

    Main Set
    assigned 10 x ?? on 6:00 (choose your distance, 100, 200 or 400)
    if you have time swim down before your next one
    DID: I did fast 50 FR from a dive
    went 28, 27's, & 26's
    swam down 50 to 150 after each

    Next Meets:


    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  4. 07.19.13 - Friday workout - Spiders!

    by , July 19th, 2013 at 10:54 AM (Pete's swim blog)
    Swam w/ Dave. Ok... it was only one spider. But after a tough set of 75s and a hurried 5 seconds to get pull equipment on, the little guy hanging out on my paddle might as well have been a tarantula. After a quick panic, I splashed it off and finished my 200 pull making sure my flip turns were quick and snappy lest the spider attach itself to my foot. After the pull, the spider was nowhere to be seen. Good... let it infest someone else's equipment. After a few 25s, it came swimming back at me underwater! yikes! Somehow I managed to scoop it out of my lane with a paddle and flatten it with a pull buoy. I need a sign for my lane:



    SCY

    600 Warm up

    3 Rounds of:
    * 6 x 75 - 1:00
    * 200 Pull - 2:30 (2:20, 2:18, 2:15)
    * 6 x 25 - :30 (2 easy/2 hard, fly/bk/br)
    * 1:30 Rest
    50 Easy

    1000 Pull - 15:00, Open turns @ 100s. Substitute 25 pull with 25 kick if ahead of the 1:30 pace
    50 Easy

    6 x 50 Kick w/ fins - 1:00 down underwater sdk, back easy

    100 Cool down

    (4500 Total)

    Updated July 19th, 2013 at 11:00 AM by pmccoy

    Categories
    Swim Workouts
  5. Tues, Wed, and Thursday (July 18, 2013) 6:30-8:30pm

    by , July 19th, 2013 at 01:13 AM (Fast Food Makes for Fast Swimming!)
    Tuesday was the awards ceremony from the Starlight Invititational Meet. I ended up being the last one called up, and John said some nice things about me and what I've done for the team over the past year with the kids. He told them all that I'll be leaving from the team at the end of July, but will still have one more race day with them next Friday at the Champs Meet in Pasco, WA. The "final hurrah" of sorts. Everyone gave me a nice applause, and it made me feel good inside.

    No swimming after the awards for me...I took a day off

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

    Wednesday I went to the pool, did the practice, but was so beat up and tired from work and swimming to remember what I'd done, plus I didn't write it down last night, but was around 5000 LCM. It was more laid back, kind of going into taper type of swimming.

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

    Thursday:

    Warmup
    800 Free
    (800/800)

    w/ fins (I used my short fins):
    8 x 150 Kick @ 2:30 (50 Fast/50 EZ/50 Fast)
    I did 50 Fast SDK on back/50 EZ SDK on back/50 Free Swim EZ, and was still barely making the interval
    (1200/2000)

    16 x 50 Free Pull @ 1:15
    Odds EZ, Evens FAST
    (800/2800)

    200 EZ
    (3000)

    8 x 100 Broken @ 50 for :15 rest - whole thing @ 2:45 - Go FAST
    I did the first one Fly, and went fast, not sure of my time, but it felt good. After that I hopped to the back of the lane, and did moderately fast freestyle, but that depended on if I caught up to a backstroker, etc. Not really a whole lot of effort exerted here after #1

    200 EZ
    (1000/4000)

    8 x 50 @ 2:00 Odds V-sit scull, Evens Front Scull
    (400/4400)

    500 Free Swim EZ cooldown
    on a couple of the lengths I showed the kids in my lane how I can complete a 50 meter length on 8 "dolphin dives". They didn't think it was possible, but I showed them.

    ----------------------------
    4900 LC Meters


    No practice on Friday, or Saturday this weekend. I'm just going to relax for the weekend, well, besides work duties. Only a few more days of practice next week, then I'll probably shave down for my final races: 200 Fly, 400 Free, and a stupid 50 Free, which may be Fly possibly.
  6. Thursday 07182013

    by , July 18th, 2013 at 11:30 PM (aztimm's training blog)
    went out for my usual spin on my bike this morning:
    Ahwatukee clean up spin 53.91 mi 02:56 18.3mph pace

    Was truly amazed how much of the storm damage has been cleaned up. They were even running a street sweeper near the Sheraton and casino A gal caught me while I waited for the light at Pecos, so I passed her right after we turned. Next thing I knew she passed me. I rode her wheel for about a mile, then decided to go for it. I was going to turn at 24th St and take Liberty, but was in a good groove on Pecos so stayed through DFP...she fell back about 1/4 mile prior. I went up to do the hill, and as I went down the first time to Chandler Blvd, there she was going up. After I turned I asked her, "what happened?" and she just said she stayed on Pecos to 17th Ave. Oh well... I did 2 full laps of the hill. Had a nasty headwind once I hit Pecos, almost home..yet so far to go, and I'm sure if felt worse from pushing my legs earlier. Weather in mid/upper 80s, some clouds, and a bit humid.
    http://app.strava.com/activities/68024453

    it was a pleasant surprise to get in a mini race like that. I really should push more pieces of my ride like this...but my fear is that I'll go out too much, bonk, and not be able to get back home.



    after work I went over to the Chandler 24 Hour Fitness for a solo swim:

    400 w/u

    12 x 50 @ :55, desc 1-4, 5-8, 9-12 (goal under 35 on the fast)

    100 easy

    1650 for time (21:58)

    100 easy--float

    6 x 50 easy kick @ 1:00, w/board and fins

    3 x 100 pull @ 1:30, w/buoy and paddles

    200 w/d

    TTL: 3650 yards


    as I drove to the gym, I told myself that if the water was still chilly (like it was on Sunday) that I'd do a timed 1650. otherwise, I was going to do 20 x 50 @ :55, goal of :35 on each (the impossible set). but thankfully the water was nice and cool, almost to the point of cold. I'd guess 78F. I have no idea how they get it that cool, but I'm certainly not going to complain.

    I always listen to music while driving to the gym to swim, and did today also. the last song to play was Gaga's, "Bad Romance." of course that song was stuck in my mind for much of that 1650. between that and counting, my mind was pretty occupied (well I also was looking at the depth markers on the sides).
    the last time I did a 1650 yards in a pool was in Jan or Feb, I felt like I was going to get sick after, and I vowed never again. but today I felt fine, I think the cool water really helped.
    I'm happy with that time. yea the water temp was nice, but the pool is the pool...no gutters, not the best lane markings or lane ropes. anything under 22 is great for me.

    after the 1650 I was happy just to float around and recover.
    Categories
    Swim Workouts , Cycling
  7. Team LCM, Thursday, July 18

    by , July 18th, 2013 at 11:17 PM (The FAF AFAP Digest)
    Swim/LCM @ Mason

    Warm up:

    6 x 100 swim + 50 kick
    -- mixed up the swims
    400 pull, descend each 50
    -- NO! ->->
    4 x (25 UW + 25 EZ w/fins)
    100 scull w/agility paddles
    12 bobs

    Main Sets:

    2 x (3 x 100 w/fins) @ 2:00
    1 = 50 free + 50 dolphin kick on right side
    2 = 50 back + 50 dolphin kick on left side
    3 = 50 breast + 50 dolphin kick on back -- this was by far the fastest of the three, so I guess I suck at kicking on my side
    50 EZ

    2 x 50 fly drills @ 1:15
    200 IM strong
    -- I did this cruiser-ish. Too hard and my fly felt like sh*t, so I ceased 200 IMs. I refuse to swim bad fly and I felt like I would get more out of endurance kickingw/fins, so switch to that.
    2 x 50 back drills @ 1:15 (we did catch up backstroke pointing at the ceiling -- not easy)
    200 IM strong
    -- kicked, 2:36
    2 x 50 breast drills @ 1:15
    200 IM strong
    -- kicked, 2:35
    2 x 50 free drill (10 right hand sculls, 5 fast strokes, 10 left hand sculls, repeat -- I did not fast strokes, taking recovery)
    200 IM strong
    -- kicked, 2:30
    50 EZ

    6 x 50 cat & mouse
    1 = mouse
    2 = cat
    2 = EZ
    -- yikes, I wasn't really up to arbitrary explosive sprinting after all that kicking
    50 EZ

    1 x 50 AFAP off blocks
    -- say what? I had been battling calf cramps the whole kick set
    -- I did breast with fins, diving off side, to race Chris doing breast with no fins, 30-31
    50 EZ

    Total: 3600

    hottub -- many minutes!


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

    Made it to Mason for a LCM practice. I hope I am not completely dead tomorrow afterward. I'll prolly be running on adrenaline anyway as all our stuff gets moved. LCM 200s are hard. I was surprised I could even descend the kicks with the cramp issues. I've not been taking my magnesium very diligently.
    Categories
    Swim Workouts
  8. Strait of Juan de Fuca: Customs

    by , July 18th, 2013 at 10:05 PM (Please tap on the glass)

    As the more astute among have realized by now, there are international borders to be crossed in this swim. In fact, the question I get more often than “Where is that?” (get a map!) or “With a wet suit, right?” (glare…no) is “Do you have to carry your passport?” Yes. Yes I do.

    This is a long post, and you can blame Congress for that. Things got way tricky in 2002 as the Department of Homeland Security came onto the scene. Also, having the Canadian Navy sail into my path, megaphone in hand, shouting, “soorry to bother you, but if you could please stop swimming, we’d like to arrest you, if that’s alright,” would get in the way of Goal Number Two. Rule following is key.

    At the beginning of April, I took a scouting trip to Port Angeles to look for boats, look for access to the finish locations, and chat up the folks at the Customs and Border Patrol (CBP). Fortunately, Port Angeles is a port of entry into the US, so they’ve got a customs house that handles the occasional ferry passengers and cargo ships entering via the local port. Even more fortunately, the port is relatively small, so getting in touch with the Port Director is pretty easy (far easier than it was when I tried calling the Miami port, for example). So, we chatted.

    After I got Port Director Dan to believe that I was actually planning something legitimate, we began talking details. Apparently, every commercial vessel (defined as anyone for hire, including my escort boat) is subject to some amazingly complex requirements for entry into the US. This includes things such as the 24-hour Electronic Manifest Rule using the Automated Commercial Environment, and International Carrier Bonds (ICB) for Non-Vessel Operating Common Carriers. After much research (look up 67 FR 66318 and 19 CFR 4.7 (b)(3)(i) if you want extra credit), I finally understood the ICB was a major reason I was having difficulty finding a cheap boat option. The ICB is a $50,000 bond to be used in the event any you get any fines from the CBP, which by this stage I was certain we inadvertently would.

    Obtaining the bond was priced by one captain as about $1,000, and that was if I went through the commercial launch previously described (total now at $5,000 for that boat), and it was way, way over budget to ask a one man show, such as Captain Charles, to get. I reached out to the swimming community for help on this issue and got nothing. I even called the Port of Miami (the port that covers where those Cuba swimmers would land) to see what they were requiring, and got nothing. At a dead end, I talked some more with Port Director Dan and he agreed to use his power to waive the requirement “just this once.” I suspect he’d waive it again though, if you ask nicely. And if I don’t mess things up for you.

    To wrap things up, Dan told me that while technically I was supposed to call into the Port before setting foot on land, he’d send someone out to the beach to meet me. I offered at first to drive over to the Port to check in, but seeing as I could easily do my secret dealings between the beach and Port (they’re called Budgie Smugglers for a reason), he insisted to meet me at the beach. Which is AMAZING! Goal Number One: start the swim. Goal Number Two: picture of me handing my passport to a CBP agent on the beach. Can’t wait!

    But we haven’t even gotten o the start of the swim yet. Getting into Canada is easier, luckily. First, the US and Canada have a pretty decent relationship citation needed. Second, Canada has actually managed to use technology to simplify the border clearance prOcess rather than using technology to make a simple thing cumbersome and convoluted. A while back, Canada started a pre-clearance program, CANPASS, which eventually would merge with NEXUS (the joint Canada/US program). Most travelers use the NEXUS program, but some, especially private boat and aircraft passengers, can still use CANPASS, which only involves the Canadian Border Service Agency (CBSA). With CANPASS, you call ahead en route to check in and the CBSA can decide to meet you for inspection at the port of entry or not, and you’re set to go. Real simple.

    Again, I’m looking to avoid calling into Victoria. That’s an exercise that would add about 3 hours to an already very early morning. Luck would have it, a friendly CANPASS agent told me on the phone it should be fine to just head straight to the beach as long as we all had CANPASS since no one would really be touching shore (except me, for all of 8 seconds). So I got my crew all signed up and we’re ready to go.

    (Quick shout out to Donna at the CANPASS application office in Surrey, BC. Donna actually called me several times to make sure I was sending in some paperwork I forgot, and to personally give me status updates on the applications. Customer service from a government agency? Only in Canada.)

    This was not what I expected to be doing when I envisioned this swim. I was thinking tides, currents, and boat traffic. Not reading the CFR. It appears far less complicated now, sitting here in mid-July, than it appeared in April. I admit I made it harder than it had to be since I’ve been striving for transparency and legality, but I really don’t want to spoil it for everyone else.

    If you’re serious about making a trip across, let me know and I’ll get you to the right people. Names and phone numbers and everything.
  9. 07.18.13 - Thursday workout

    by , July 18th, 2013 at 07:12 PM (Pete's swim blog)
    Swam w/ Dave, Carlile, Roger and Sam. I've been a little under the weather the last few days so a big fly day wasn't appealing. It's what I got though. Now, I've got the sniffles AND my shoulders hurt. Dave cruised through this while Roger and I were happy to get 5 seconds rest on the walls. But Dave isn't much of a kicker so I had my set at the end.

    SCY

    600 Warm up

    4 x 100 - 1:25 (1st 25 fly)
    4 x 100 - 1:30 (1st 50 fly)
    4 x 100 - 1:35 (1st 75 fly)
    4 x 100 fly - 1:40
    50 Easy

    4 x 75 Pull - 1:00 (used paddles + buoy)
    4 x 75 Pull - 1:05 (1st 25 fly - dropped paddles)
    4 x 75 Pull - 1:10 (1st 50 fly)
    4 x 75 fly - 1:15 (dropped buoy)
    50 Easy

    4 x 75 Kick - 1:15 (all br)
    4 x 75 Kick - 1:15 (1st 25 fly kick)
    4 x 75 Kick - 1:20 (1st 50 fly kick)
    4 x 75 fly kick - 1:25
    I'm not a great dolphin kicker so I was really happy to make these intervals. It was close though.

    100 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  10. 07.17.13 - Wednesday workout

    by , July 18th, 2013 at 07:02 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and Carlile. Carlile figured out the correct way to decode the set as it was on the sheet after we were half-way through it. So, it is half one way, half the other:

    SCY

    600 Warm up

    100 Kick - 2:00, 100 IM - 1:40, 100 Free - 1:20
    25 Fly - :30, 50 Pull - 1:00, 25 Fly - :30
    100 Kick - 1:55, 100 IM - 1:35, 100 Free - 1:15
    25 Bk- :30, 50 Pull - 1:00, 25 Bk - :30
    100 Kick - 1:50, 100 IM - 1:30, 100 Free - 1:10
    25 Br - :30, 50 Pull - 1:00, 25 Br - :30
    100 Kick - 1:45, 100 IM - 1:25, 100 Free - 1:05 (ouch!)
    25 Free - :30, 50 Pull - 1:00, 25 Free - :30
    200 Relaxed pull
    Made the last free on 1:08. Just wasn't feeling it after the IM. It was a little easier this way:

    2 Rounds of:
    * 100 - Round 1: IM @ 1:40, Round 2: Free @ 1:20
    * 25 Fly - :40, 50 Pull - :40, 25 Fly - :40
    * 100 - Round 1: IM @ 1:35, Round 2: Free @ 1:15
    * 25 Bk - :40, 50 Pull - :40, 25 Bk - :40
    * 100 - Round 1: IM @ 1:30, Round 2: Free @ 1:10
    * 25 Br - :40, 50 Pull - :40, 25 Br - :40
    * 100 - Round 1: IM @ 1:25, Round 2: Free @ 1:05
    * 25 Free - :40, 50 Pull - :40, 25 Free - :40
    * 200 Relaxed Pull
    Made 1:04 on the last free this time but it helps to have the free/pull/free recovery first.

    100 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/19/2013

    by , July 18th, 2013 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP
    3 X 100 1:50
    1 X 200 kick 4:45
    2 X 200 3:30
    2 X 100 kick 2:30
    1 X 300 5:00
    2 X 100 kick 2:30

    8 X 100 2:15
    50 stroke/50 swim

    15 X 100 pull freestyle
    5 on 1:40
    5 on 1:35
    5 on 1:30

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  12. 7|18|13 SCM, forgot my swimwear (had to wear gym shorts lol)

    WARMUP
    already warmed up with the 90F water, but I did 1000 easy also

    WORK
    about 16 x 25 flutter kick on 1:00
    • kick hard for 8 seconds, then easy to wall.



    That's it. Shoulders sore from yesterday recovery swim today. The shorts I had created much drag. Push-offs had to be gentile, else I would be sanshorts - not good.
    Categories
    Uncategorized
  13. Thu July 18th 2013 LCM

    by , July 18th, 2013 at 02:26 PM (Ande's Swimming Blog)
    Thu July 18th 2013 LCM


    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:06
    Swam with Gull, Tyler, Eric, & Taylor


    Warm up
    went 200

    Main Set
    assigned 30 x 100
    1 - 4 fr desc on 2:00, 5 no free on 2:00, 6 easy on 3:00
    did: 50's & 25's instead of 100's


    Next Meets:

    Entered Nationals, have not gotten air tix or hotel yet
    Nat's might conflect with my dau's dorm move in Lubbock


    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013

    Updated July 18th, 2013 at 02:35 PM by ande

    Categories
    Uncategorized
  14. Wednesday 7/17/13

    Wednesday 7/17

    AM only LCM

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 BK/100 kick)
    200 I.M. drill

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300

    Taking it easy this week while the team is in Missouri at Sectionals.
    Categories
    Swim Workouts
  15. Calm, clear, warm lake water...

    by , July 18th, 2013 at 11:23 AM (Alex's swim journal)
    Back at Lake Andrea early this morning; even as early as it was the air was pretty warm and moist. But the still, humid air has some advantages. It also meant the waters were incredibly calm and clear. Hardly as much as a ripple at points. Which is a lot of fun to swim in... like taking the snowshoes through fresh powder in the winter... breaking a new path.

    Water on the surface was probably in the mid 80s after the heat wave we've had, but I could feel the cooler water beneath as my hand and arm went through the stroke. After the tough day yesterday I was a little stiff and cooler water would have been more welcome, but it was a really enjoyable swim nonetheless.

    EZ 2000 (1500 fr and 250 ea of bk and br).

    Here's the scene:
    Click image for larger version. 

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    Categories
    Uncategorized
  16. I thought this was going to be easy.... not!

    by , July 18th, 2013 at 07:33 AM (Mixing it up this year)
    I put together what I thought was going to be an easy workout but when done correctly it hurt as much as any other workout just different.

    Tomorrow I will do a double but in the Y 25 yard pool since the LC state meet will begin this afternoon.

    500 free
    500 free kick w/zoomers

    10x100 w/snorkle evens free EZ odds #1,3,5 scull drill (alt front middle and back position), #7 free underwater recovery #9 catchup drill at the hips
    my arms were exhausted after this

    200 breat kick
    100 free kick
    200 free swim EZ

    Total 2500 meters
    Categories
    Swim Workouts
  17. Starting over

    by , July 18th, 2013 at 07:23 AM (One Stroke at a Time)
    July 17th

    500 (every 4th length kick)
    3 x 4 x 50 #1 kick on 1:05 #2 kick/left arm on 1:00 #3 kick/right arm on 55 #4 kick/swim on 50
    8 x 100 50 fast/50 easy starting interval 1:50 add 10 sec rest each 100
    100 easy

    2000 yards

    I was very happy to get back to the pool today. About ten days ago, I noticed a very small opening (about the size of a pin head) along the suture line for my port. Despite my best efforts, it continued to open so I have been out of the pool to let it heal (The area was rubbing on my clothes so I now have some different dressings to put on it). I was a little nervous today because I was worried about rubbing with my suit. When I got out and removed the dressing, I was quite pleased to see that everything was dry, including the absorbable cushion. While I was out, I completed my fifth cycle of chemotherapy so fatigue was an issue today. Hopefully, I will be able to swim once more this week. This weekend my oldest has his summer champs so I'll be at a pool though not in one.
    Categories
    Uncategorized
  18. Wednesday 07172013

    by , July 17th, 2013 at 11:28 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Laura coached solo

    was early and got in 500 w/u

    warm-up sets: (about 10 sec rest between each)
    200, done as 25 drill/25 swim
    2 x 200 kick (used fins + board, mix of flutter/dolphin)
    3 x 200 swim, desc 1-3 (I got to 2:30ish on the last)

    main set, no extra rest:
    6 x 100...
    --3 @ 1:25
    --2 @ 1:20
    --1 @ 1:15
    6 x 50 kick @ 1:00 (used just a board and did breast)
    12 x 25 @ :30, done as 8 strokes FAST no breath then cruise to wall
    6 x 50 kick @ 1:00 (put on fins and used board)
    6 x 100... (kept on fins)
    --1 @ 1:15
    --2 @ 1:20
    --3 @ 1:25

    200 w/d

    TTL: 4000 yards

    I always like it when I swim with Laura coaching. her sets are usually a bit creative (sometimes a bit complex), and she's always running around, giving times and feedback. I really have no idea how she can keep track of what my lane is doing, then run over to the sprint lanes and give them times...and work everything in between.

    anyway, the shortened swim last night meant that I felt pretty fresh this morning.
    that first 1:15 was touch + go for me (well grab a board in there too).
    I hadn't done this much breast kicking for a while, and my shins got super sore. not sure if it is from biking, or if I was doing something wrong. or maybe that's the way it should be. I did one on my back, but still a breast kick, and it felt even worse.

    after that episode, I decided to just kick with fins when we got around to it the next time. on the 2nd or 3rd I realized how we'd have to jump right into another 100 @ 1:15...and I decided then I'd keep the fins on. I said something to a lanemate, then Laura overhead and she said, "or you can just swim faster." I almost wish I had tried it, as I swam w/fins finishing around 1:03. I did my walls way too deep, and pushed the next two a bit, then the last 3 @ 1:25 were mostly recovery.

    we had a pretty large group, 4 in my lane, and I led most of the time (one of my lanemates is a fast kicker).



    I didn't really even think of going to the gym tonight. I presented to a work group in Tempe, which took a bit out of me. then I picked up my bike from the shop on my way home (got a tune-up).
    after I got home I did some swimming in the backyard pool. I'd say it was easy, but I did a few lengths fly...and fly is never easy for me, even a little.
    Categories
    Swim Workouts
  19. We can go a long way in two hours, Mr Allnut

    by , July 17th, 2013 at 11:17 PM (Chicken's Nuggets)
    I'm either suffering from writer's block or just general writer's inability, but whatever my condition, I need to stop procrastinating and write this down so I don't forget anything about last Saturday's swim. Also, several of my computer keys have a tendency to stick or just not work (mostly the shift and apostrophe), and i doubt ill bother to fix those mistakes.

    I'm still smiling after finishing the 27 mile End Wet swim down the Red River in Grand Forks, South Dakota. Actually, East Grand Forks, Minnesota, with a visit to South Dakota, and then back to Oslo, Mn at the end...

    I originally signed up for ENd Wet as my long training swim for the SEarch for Memphre, but have since had to withdraw from Memphre. So End Wet is "it" for me for 2013, as far as big swims go. I'd read a few swimmers' reviews of End Wet from 2012, its first year, and thought it was right up my alley; a quirky swim at a bargain price, organised by fun sounding people (http://endracing.com/), and drivable from Chicago

    The drive was very pretty, and I stopped overnight in St Cloud, Mn, because I know from experience that a long day of travel before a swim can lead to cramps, spasms, tics and other undesirable bodily events, even before getting out of the car.

    My wonderful volunteer kayaker, Jimmie, was at the race talk/registration the evening before the race and we were able to meet. I was a little confused about logistics, because we werent to meet up with our kayakers until mile 2. All questions were answered though, and I picked up a few supplies and a little Dominos pizza before heading to my hotel to prepare feeds etc. The pizza wasnt a great idea. Ive never had Dominos before, and it was pretty ordinary. quite horrible actually. Wont do that again. I was tired though, and wanted something quick and easy. When I finally climbed into bed at about 10pm I woke up and of course, couldnt sleep until after midnight..

    The race started at the Cabela's boat ramp in East Grand Forks. It was a super casual start, which I loved. We swam 2 miles before getting out just upstream of a set of rapids. We then walked through slippery mud past the rapids and re entered the water at another boat ramp (where we connected with our paddlers) and continued the swim. The walk through the mud was hilarious. It was smooth and sticky, with a clay-like consistency. I almost overshot the exit and was glad they had someone grabbing the swimmers!

    The water was warm, brown, and clean tasting. Whoever named the Red River was either a little color blind or had some seriously blood-shot eyes. It's brown. But pleasant! I enjoyed the scenery as I swam. it was a completely new place for me and the river was so much more interesting than I had expected. There were some sloping and some steep cliff like mud banks with huge trees. Sometimes you could see all the roots of the trees exposed. The river meandered the whole way. Sometimes there would be a very strong current and sometimes it would slow as the river widened and/or deepened. My favorite movie,the African Queen, was in my mind the whole time. I expected to see hippos surface and crocodiles slither down the banks. My absolute favorite moment was swimming past the car that was suspended, and sticking out of the much-flooded riverbank.




    About half way my right shoulder decided to make itself known. It would not be ignored. Between about mile 14 and 24 I could barely lift my arm out of the water. it was like someone was sawing at my nerves with a bread knife. I think I swam about 10 miles alternating single arm free, backstroke and breaststroke. it felt really really awful, but luckily the current was pretty fast and worse case was that I would breaststroke the rest of it. Around mile 24 though, It kind of clicked back into place and I was able to finish the swim without the horrendous pain. 8 hours, 42 minutes is fast for 27 miles! especially with the horrible shoulder pain!

    I can honestly say I loved everything about this swim. It was quirky and fun, but still tough enough that finishing was an accomplishment. I expected a much longer swim, but am glad the current was fast, given the shoulder ^&*%. My kayaker was fantastic. I'm so grateful for her patience and cheerfulness! Ive developed a tendency to veer left, which I noticed during the 10k postal recently. Ill have to fix that. At least with river swims, though, its easy to keep that in check...

    Boring details Id like to preserve for my own benefit:
    -Egg mcMuffin about 45 minutes before start (lost a bit of this at mile 1)
    -1800 calories total during the 8hr 42 minute swim: 1500 Carbopro/Ribena/H20 mixture, 100 gatorade, 200 Uncrustable®, plus a few water-only feeds. feeds every30 minutes, in order, vaguely, Carbo Pro for about 3 feeds, gatorade for one, water for one, sandwich at the not quite half way point.
    -This intake was perfect. AT least, I didnt feel any lack of energy at any point.


    ......There was a bold fisherman who sailed out from Pimlico
    To slew the wild catfish and the bold mackerel.
    When he arrived off Pimlico, the stormy winds did wildly blow
    His little boat went wibble, wobble, and over board sprang he.

    Singing:
    twinki doodle dum, twinki doodle dum, was the highly interesting song he sung....

    Updated July 18th, 2013 at 10:55 PM by Chicken of the Sea

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    Uncategorized
  20. Wednesday, July 17, 2013

    by , July 17th, 2013 at 09:40 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 73%

    Warm Up
    400 FR as 50CU/50Swim
    3x200 FR on 1:00 rest, 200 as 50K/50RA-50LA/50CU w/snorkel

    *Set 1*
    20x50 FR on :50 w/snorkel-agility paddles-fins, *31-30
    ---300 BR 3(50K/bk, 50 Swim)

    *Set 2*
    6x100 FR Kick on 2:00, w/snorkel-fins, *1:18-1:12
    ---300 BK 3(50K/50 Swim)

    *Set 3*
    4x200 FR on 1:00 rest, w/agility-paddles, tube-buoy
    -each 200 as 4(25Fast BC-3, 25 EZ)
    2x100 FR on 1:00 rest, w/agility-paddles
    -each 100 as 2(25Fast BC-3, 25 EZ)
    ---200 BK/BR by 50

    *Set 4*
    3x200 IM on 1:00 rest, build each 50 as EZ to strong

    *Set 5*
    6xDive from blocks
    6x50 FR FAST from Dive - timed , w/EZ 50 after each
    *28.01, 28.43, 28.36, 28.05, 28.73, 28.24
    4xDive from blocks
    4x25 FR from Dive FAST
    *13.0, 12.8, 12.5, 13.0

    Warm Down
    400 FR
    1x100 FR SPL-26

    Comments
    On the dives off the block I am slowly evolving my casual high school 1970s drop dive towards a more fast dive suitable for a 50 swim. Coach Chuck said we may add SDK to the dives as useful after I have done more monofin swimming.

    In Set 5, I went 85-90% on #1-3, then 90-95% #4-6 of the 6x50s with the goal of at least being under :29 for all six and maybe 1/4-6 under :28. But after the fourth one, my legs were feeling like jelly so I was satisfied to hold 28s.
    Categories
    Swim Workouts