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  1. Friday 7/26/13

    Friday 7/26

    AM LCM and PM SCY + Crossfit

    AM swim:

    400 swim
    8x50 @ 1:00 w/ fins odd: swim w/ overkick, even: drill
    4x100 @ 1:20 AE

    5x100 @ 2:30 Rouse 100s

    2x200 @ 3:00 1st 50 STRONG
    3x150 @ 2:00 3rd 50 STRONG
    4x100 @ 1:20 1st 75 STRONG
    100 EZ

    4x50 @ 2:00 FAST w/ fins I.M. order

    200 EZ

    Total: 6000


    15:00 EMOM
    6x squat @ 95 lbs
    8x lunges (4 each leg)
    2x burpees

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    6x under H2O turns @ :40
    5x100 @ 1:20 AE
    8x25 @ :40 V.S.
    100 EZ

    6x25 @ :30 FL (AVG 13.1)
    6x50 @ :50 BK (AVG 34.9)
    6x50 @ :50 BR (AVG 34.5)
    5x100 @ 1:10 FR
    4 STRONG AE holding b/w 1:00-1:03 (AVG 1:02.0)
    1 N.S. - 57.1 (30.0/27.1)

    50 EZ

    4x 6 strokes w/ power tower
    50 FAST w/ fins (FR - 21.3)
    300 EZ

    Total: 3450

    Updated May 16th, 2018 at 11:43 PM by Calvin S

    Swim Workouts
  2. DAM 2k at SMU

    by , July 26th, 2013 at 10:02 PM (After a long rest)
    My daughter has a meet all weekend out our aquatic center and as such there is no masters or public swimming this weekend. I decided a few weeks back to register for the DAM 2k swim tonight so that I could get a high intensity swim in since I won't be swimming tomorrow or,Sunday. I did not think this through that well though. I did not think about the water temperature in an outdoor long course pool in Dallas in late July. Also the meet started at 5.30 with warmup at 5.15 so I had a mad rush from work to make it to the pool through rush hour traffic. Despite the challenges everything worked out but it was really hot and I definately felt the heat the last 600 or so.

    I managed to get about a 500meter warmup before the timed swim which helped stretch me out from this morning. The event was organized with swimmers being placed in lanes based on estimated 100 pace. At first I thought I had a lane to my self but half way through a swimmer jumped in and started swimming in my lane. We had a little collision at about 1300m(nothing major). I deliberately went out pretty easy and got into a nice rythm, and seemed to hold my 400 pace pretty consistently. My final time was 25.22.xx and I am pretty sure I would have been quicker if i managed the heat a little better.

    I was pleased with holding 1.15.x pace and I have come a long way the past year with my endurance. The next year I need to improve significantly on endurance at a higher intensity if I am going to achieve my 2014 goals. I am very excited about ramping up my training over the next 12 months and look forward to some more improvement.

    Updated July 26th, 2013 at 10:10 PM by StewartACarroll

    Masters Swim Meets / Events
  3. Week 43 - Friday

    by , July 26th, 2013 at 09:48 PM (After a long rest)
    I had a good nights sleep but woke up again before the alarm went off and had almost an hour before practice and had some breakfast and a cup of coffee before heading to the pool. My right shoulder was a little sore on the warmup but this got much better after I warmed up. Today we did some high intensity speed work and I felt pretty good. Today's workout was SCY.

    400 free with snorkel
    6x50 catchup on 45
    8x100 on 1.20 descend 1-4 and 5-8
    3x(50 fast, 100 kick, 100 IM)
    12x50 with fins, odds drill, evens fast on 1min
    100 easy
    8x50 free from the blocks on 2mins best average
    200 easy

    Total 3550 SCY

    I descended but not that much on the 8x100 set going, 1.05,1.04,1.03,1.02 and 1.04,1.03,1.03,1.02. On the IMs I held 1.10s(which I was very pleased with, and these felt good). The fast 50s with fins I went 22s. The 50s from the block were mainly 23s but had at least one 24. We were doing our own send offs so I can't be sure I went on exactly the right send off, but I was pleased that I hurt really bad but kept pushing. Overall I was pleased with my effort level today during the workout.
    Swim Workouts
  4. Updates on 1650 pace

    by , July 26th, 2013 at 07:15 PM (Alex's swim journal)
    Have just finished the week with a couple of good days. This is always encouraging. Yesterday I focused on my 1650 pace with a long set of 100s on 1:40. It was a good test set because I had done this just a couple of weeks before the SCY state meet in March, so I had both my performance in that workout and my meet time to compare with. Here's how yesterday went:

    WU (1000):
    400 EZ on 7:00
    4 x 100 IM on 2:00 (walked times down from 1:43 to 1:39)
    4 x 50 fr on 1:00, relaxed, focus on form at pace (:41-:42)

    MS (2000):
    20 x 100 fr on 1:40 (1:24-1:31)
    --I averaged 1:25 in first 5, 1:26-1:27 in the middle, then some 1:28, a couple of 1:29s and finally 1:30 and 1:31 to end the set. When I did this test in March most of my reps were in the 1:29-1:31 range (see that entry here) and my pace at the state meet ended up being about 1:31/100 for a time of 25:04... my goal being to be in the neighborhood of 25 minutes. Today, only my last rep was in 1:31 and only in the last 500 did I fall to 1:28-1:29 regularly. My short term goal of 1:30/100, a 24:45 1650, is probably already a reality and 1:25/100 is looking like a definite possibility as a realistic medium term goal.

    CD (500):
    5 x 100 EZ swim (fr, bk, fr, br, fr)

    TOTAL: 3500 SCY/65 minutes

    Today, Scotty and I were finally able to get together for a good sprint to middle D pyramid scheme. I was also glad to have company for a much-needed hard day working the strokes. Here's what we did:

    WU (1000):
    4 x 100 relaxed on 1:40 (fr, pull, fr, pull)
    4 x 100 fr on 2:00, negative split (was splitting :44-:45/:39-:41)*
    *the last one of these I actually took a quick bathroom break and used the extra rest as an excuse to get up on the blocks and swim a hard, but in-control 100... went 1:16. Start felt good and I nailed at least the first turn... it felt hard, but I kept my stroke long and controlled.
    4 x 50 on 1:00 (alt. fr and pull, :38-:41)

    MS (2100):
    500 fly ladder**
    5:00 rest
    500 bk ladder**
    5:00 rest w/ 100 recovery swim
    500 br ladder**
    5:00 rest
    500 fr ladder**
    master's minute

    CD (500)
    5 x 100 EZ (pull, bk, fr, br, pull)

    TOTAL: 3600 SCY/1h40m (??)

    **The ladders in this set were 25-50-75-100-100-75-50-25 with the interval set at :45/25... this is a lot more rest than I'm used to now, but I was glad to have it. My 100s fly were 1:34 and 1:35. 100s bk were both in 1:34. 100s br were slow at 1:46-1:47, but the 100s fr came in at 1:17 and 1:16... everything was between my current 200 pace and my goal 200 pace. The fly is actually ahead of my 3:20 goal, but the back was closer to my current 200 pace (3:1?) than my goal (3:00); adding up the two fr 100s brings me within a second of my goal (2:32).

    Later this weekend I'll have to blog about my latest adventure: the plant-based, whole foods diet... I've lost at least 5 lbs in the last week and a half (the scale said 172 this afternoon!); resting heart rates are also down, and I feel more energetic... honestly didn't know I could feel this healthy (or how badly pre-packaged, processed foods were treating my body). More on that later...
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/29/2013

    by , July 26th, 2013 at 01:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 50 1:00
    4 X 100 1:50
    4 X 200 3:30

    2 X 150 kick 3:45
    4 X 50 kick-25 moderate/25 fast- 1:20

    6 X 50 1:15
    9 X 100 2:15
    Choice. #3-6-9 are fast(both 50's and 100's)

    1 X 200 IM 4:00
    3 X 100 free 1:45
    1 X 200 IM 4:00
    2 X 100 free 1:45
    1 X 200 IM 4:00
    1 X 100 free -

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Fast FRI July 26th, 2013 LCM

    by , July 26th, 2013 at 12:58 PM (Ande's Swimming Blog)
    Fast FRI July 26th, 2013 LCM
    Nats are 13 days away

    Whitney Coached LCM
    5:30 - 7:00 dove in around 5:40
    swam with beside Gull, Jim, Chris, & Ned,

    Swam & Lifted yesterday (did 3 reps with 210 on bench press)

    Warm up
    went around 500

    Main Set

    assigned: 5 x 100 FAST from a dive on 4:00
    1) 25 fast 25 easy 50 easy
    2) 30 fast 20 easy 50 easy
    3) 35 fast 15 easy 50 easy
    4) 25 fast 25 easy 50 easy
    5) 50 fast went 26

    assigned: 10 min easy swim
    did: 100

    assigned: 5 x 100 FAST on 3:00
    did 5 x (15 meters fast 15 meters easy) on 3:00

    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
  7. 07.26.13 - Friday workout

    by , July 26th, 2013 at 10:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Had some good swims today. Felt sore at first but apparently I got over it.


    600 Warm up

    8 x 200 Up/Down Kick - 3:30 (:10)
    2:00 Rest
    200 Timed Kick (IM - 3:15)
    100 Easy
    I'm pretty sure 3:15 is a personal best for IM kick.

    200 Free - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    2:00 Rest
    200 Timed Pull (2:05)
    Probably not my fastest pull but after all the fly, I'll take it.

    2 x 200 Free - 3:10
    2 x 200 IM - 3:10
    1 x 100 Kick - 3:10 (Br-3:01)

    100 Cool down

    (5000 Total)
    Swim Workouts
  8. To the Lighthouse: Nubble Light Challenge

    Last weekend I drove up to Maine for the 2.4 mile Nubble Light Challenge. I first read about this race in Chicken of the Sea’s blog, and was further tempted by a fellow CIBBOWS swimmer’s fb pictures of the swim course last year. But what really got me thinking about doing the event this year was talking to slknight at the 2 Bridges swim earlier this year, and realizing that York Beach, where NLC is held, is not a gazillion miles away but just over the Maine border, just an easy day’s drive from the city (about 5-6 hours, with traffic, as it turned out). Thanks Susan!

    I drove up on Thursday, enjoyed playing tourist for a day and a half in southern Maine, then on Saturday morning showed up at York High School to be bused to the swim start. I was early, so got to get in a couple of warmup swims and visit with fellow swimmers while waiting around for the 9am start. The weather in Maine was uncharacteristically hot—highs had been in the 90s for several days—but the water was in the low 60s and very refreshing. I enjoyed swimming and playing in the water with CIBBOWS friend Patty. We discovered a layer of deliciously cold water down near the sandy bottom just offshore.

    Soon enough we were getting ready for the start. This event is mostly a wetsuit swim—out of 142 finishers there were only 17 of us “naked” swimmers—and I did not at all envy those who had to pull on their rubber suits on this hot morning, then stand around in them in the sun waiting for the race to get underway. Luckily some cloud cover appeared just before start time. We started in 5 waves, with each wave having a different color swim cap. Waves were spaced 2 minutes apart, with the fastest swimmers going first. I was in the fourth wave (pink caps), so got to watch the other waves and confirm that there were no significant currents tending to pull swimmers off course as they headed out towards the first buoy.

    Soon my wave was up, there was a countdown, and we were off. The start beach was sandy, and very shallow for a long way out. Even though we started in knee-deep water, I had to run for about 30 meters through some gentle breakers before getting to water deep enough to swim in. I started all the way over to the right of my wave, which was small enough that there was minimal crowding at the start. We swam between two stationary boats on our way to the first of 5 buoys that marked the way out to the lighthouse for which the race is named.

    In every race it seems like there is one thing that makes me unexpectedly happy during the swim. In this event there were lots of happy-making elements that I expected to be delightful, and that were—the cold water, the wonderfully scenic course, and the sense of adventure and exhilaration that swimming in a new locale on a gorgeous day brings. But the quirky thing that made me smile throughout the race was this: I was wearing blue-tinted goggles that made all the pink caps in my wave appear an eye-popping shade of brilliant purple. I didn’t realize this would happen until the start—I wear a new pair of goggles for each race, and had warmed up in a pair of orange ones. I put on the blue ones just as my wave was lining up to start, and was startled and entranced to see that the once-pink caps all turn vivid purple through my new lenses. (No other colors seemed very affected, just the neon pink caps). It made me even happier to realize that if I could see my own cap it would be that color as well. All through the race, this effect never got old—whenever I saw one of those purple caps, I felt a gleam of joy.

    Once underway, the buoys were pretty easy to spot, plus the lighthouse that marked the middle of the course was clearly visible, so the sighting on the way out was easy. In addition, swimmers were allowed to have their own kayak escort for the race, and maybe a quarter to or so of the swimmers did so. I was initially worried that it would be hard to navigate around these personal kayak escorts during the swim, but it was not at all. In fact, they were helpful—if I couldn’t see the next buoy with a quick peek ahead, I just followed the line of kayakers around me. During the entire swim there were always a few swimmers and kayaks near me, but at no time did it feel crowded out there.

    The race took us around a rocky headland, at the end of which there was a small island upon which the lighthouse sits. As we neared the lighthouse I could feel some choppy currents below the surface of the water. There were gentle swells on the surface, but below them the water seemed like it was moving around in interesting ways. I was looking forward to swimming through the “Gut,” which is what the narrow passageway between the lighthouse’s island and the mainland is called. I knew it would probably be the coldest part of the course—other participants, and the race director, had mentioned that water temps often fell 10 degrees at this point in the course. It was also very shallow. I had been out to look at this part of the course a couple of days before, and at low tide the water there was just inches deep—you could easily have waded out to the lighthouse. But tides in Maine are dramatic. I could see the high-tide line on the boulders ten to twelve feet above, and realized that the race must be timed with tide in order for there to be a swimmable passageway inside the lighthouse.

    The Gut was fairly narrow—I’d guess about 20 meters across—and as we neared it field of swimmers around me grew closer, and I began to see boulders and rocks on the bottom. There was a lot of kelp floating on the water in this section, and as we got close to the mainland I could see and hear a crowd of people watching the race and cheering us on from the small park across from the lighthouse. I turned over and did a couple of strokes backstroke, to wave to them and to take in the view of the lighthouse, but I didn’t want to stay on my back too long in case I needed to navigate around some of the boulders in the shallow water. I really enjoyed this section of the course—I don’t think I’ve done an open-water swim before where you could see and hear spectators mid-race. I had just begun to wonder why the water had not grown colder here as promised when the temperature around me suddenly plunged. Ahh—there is was! Now things were perfect. (After the race I heard that the water at the Gut was 56, which is relatively mild for that part of the course—other years it has been in the 40s.)

    All too soon I was through the Gut and swimming the back half of the course, skirting the northern side of the headland on my way to the finishing beach at Short Sands. Happily, the water temp didn’t rise back up much, and I stroked happily along, feeling that the water was cold around me but not feeling cold myself. I passed a steady stream of swimmers and kayakers—I had caught up to some swimmers in the previous waves—and the pink-turned-purple caps became rarer, but were still a happy-making sight. The sun had come out, the buoys were easy to see, and this part of the course seemed to just fly by as I swam contentedly along.

    The finishing beach came into sight, and the water grew warmer and brighter as the bottom came into view. There was someone from my wave who had been nearby the entire race right behind me, so as soon as I spotted the finishing chute I began swimming hard towards it, even kicking a bit to pick up the pace. A couple of body lengths ahead of me was someone from a previous wave. When he veered off course a bit I thought I might have a chance of passing him on the finishing stretch, but he found his line and kicked things into a higher gear, so I never really had a shot of catching up with him even though I kept trying. I had swum at the finishing beach the previous day and knew that it was a little rocky/pebbly, so I made sure to swim in as far as I possibly could before standing and running the last little bit up through the finishing chute. Done! I was happy with my swim, and felt like I had put in a good solid effort the entire course.

    After the swim there were massages, yummy pulled pork sandwiches, and other treats. I got to visit with Mainers Susan, John, and Kirsten and lots of other friendly swimmers. This race drew such a friendly and happy crowd—all day long I met swimmers who were so enthusiastic and grateful for this chance to swim in the ocean, and who seemed delighted that I had somehow found my way to a race that they took such pride and joy in doing. Many had done the inaugural race and had been back every year since. Kudos to Bob and Josh Reed for putting on an event that inspires such loyalty—after having done the race, I understand why people love it so much!

    My finishing time of 1:12:30 netted me 2nd place among the non-wetsuited women (after super Susan), and 61st place out of 142 swimmers overall. I was sad to leave after a day of such fun swimming and socializing, but very happy to know about this great event. I want it to be next year already so I can go back and do it again! In the be-careful-what-you-wish-for category, part of me wants to do it under more epic conditions—with truly cold water, or with challenging sea conditions. But I feel very lucky to have found such perfect conditions for my first experience of sea swimming in Maine.


    jbs's write-up of the race

    Updated July 26th, 2013 at 09:39 AM by swimsuit addict

  9. The back has its days and today was one of them

    by , July 26th, 2013 at 09:16 AM (Mixing it up this year)
    I started out ok but after the 1st 50 of my kick OUCH! My back pain flaired up so what do I do? Change the workout to a fly workout of sorts. Fly drill that is.

    We also started late because the head guard didn't show. One of the other guards had to call to find out where the hidden key was then they set off the alarm. Joyous morning at the CCAC!

    500 free
    500 free kick w/zoomers

    10x100 fly drills w/zoomers focus on undulation to loosen up the back, drills done were right arm/left arm, scull, torque drill (minus paddles), breast pull, dolphin kick on back

    10x50 from block odds free 25 sprint/25 EZ evens fly or back 15m sprint/35m EZ free

    Total 2500 meters
    Swim Workouts