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  1. 09.02.13 - Monday workout

    by , September 2nd, 2013 at 09:41 PM (Pete's swim blog)
    Swam solo today. Did 4700 yds w/ Mary and Bob on Saturday at HSA. Pretty much expected no turnout on Labor Day. Dave and Roger are resting for triathlons. We didn't make plans to meet at a different time since the pool was opening late today. Didn't feel bad for a solo swim. At times, I was almost self motivated.


    600 Warm up

    4 Rounds of:
    * 75 pull - 1:00
    * 25 fly - :30, no breath (I kind of ignored this but did force myself to do 1 up 1 down)
    * 200 IM - 3:00
    * 25 fly - :30, no breath (no breath wasn't happening on :10s rest after a 200 IM)
    * 75 pull - 1:00
    100 Easy

    4 x 200 Kick w/ fins (IM Order by 200)
    1:00 Rest
    8 x 25 - Easy free @ :30, hard fly @ :20
    8 x 25 - Easy free @ :30, hard back @ :20
    8 x 25 - Easy free @ :30, hard breast @:20
    8 x 25 - Easy free @ :30, hard free @:20
    2:00 Rest
    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Fly - 1:30 (made 1:27s)
    4 x 100 - 1:30 (odds free, evens IM)

    4 x 50 kick w/ fins - 1:15 (25 underwater/25 easy)

    200 Cool down

    (5300 Total)
    Swim Workouts
  2. Aug 31-Sept 2

    by , September 2nd, 2013 at 08:40 PM (The FAF AFAP Digest)

    spin, 90 min


    -- Had dinner with friends in the North Hills and I carefully studied the way home. Apparently, I need to always head toward the Ft. Pitt bridge.


    Swim/SCY/Solo @ Sewickley Y:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    3 x through w/fins:
    50 fly @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 back @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 breast @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 free @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 EZ @ 1:00 (between each round)

    50 EZ

    kick ultra set:
    20 x (15 AFAP + 10 cruise) @ :30
    -- with board & fins
    100 EZ

    8 x 50 DPS free w/agility paddles @ 1:00
    50 EZ

    Total: 3850


    Got in a swim over the long weekend, and it wasn't too bad a one. I couldn't tell if the air quality was poor or I am just out of shape. But my lungs were burning. Hoping to meet up with Jimby tomorrow. Wed night is my first night coaching Team Pitt. I will become expert at writing middle distance stroke workouts. I will probably stay and swim there that night. I am so very much looking forward to not crashing on the bottom of the pool or looking for ledges (Sewickley's bottom goes abruptly from 12 feet deep to 5 feet deep and I always worry about crashing into it off the wall).

    First day of school for Lil Fort tomorrow. She has been dreading it. Unlike Teen Fort, she is not a natural extrovert. Teen Fort is doing well in Cali. She had a great time on her beach camping freshman trip at Point Mugu and is about to embark on her college career (majoring in biochem) tomorrow.

    Updated September 3rd, 2013 at 05:23 PM by The Fortress

    Swim Workouts , Spinning
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/03/2013

    by , September 2nd, 2013 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    5 X 100 1:50
    1 X 200 3:20
    5 X 100 1:40
    1 X 300 -

    3 X 100 kick 2:15
    4 X 75 kick 1:45

    4 X (3 X 75 1:20
    Choice. #1:build #2:fast #3:easy

    6 X 200 3:15
    Descend 1-3/4-6
    #3 an #6 are fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Another hot pool and a bad back day

    by , September 2nd, 2013 at 12:57 PM (Mixing it up this year)
    Enough said. This was a bad back day.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    8x25@:45 torque drill w/snorkle & paddles
    4x25 chest press arms at side w/zoomers
    8x25@:45 fly w/paddles
    4x25 chest press arms in front w/zoomers
    8x25@:45 fly felt good
    200 free EZ
    200 back kick w/zoomers
    8x25@:45 double arm back
    200 fashion model w/zoomers
    200 back w/paddles
    200 back
    500 free kick w/zoomers
    300 free EZ

    Total 4000 yards
    Swim Workouts
  5. Grays Lake swim

    by , September 2nd, 2013 at 11:55 AM (Alex's swim journal)
    So three of us met this morning on Jones Island Park and did the second pirate swim. This time diagonally across and down the length of Grays Lake in Lake county, IL. The route measures .531 miles on Geodistance, so a 1.062 mile round trip trek. Here's the screen shot of the route from

    Click image for larger version. 

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    We met again at 7AM; Dirk drove all the way in from about an hour west of Chicago area. Mike and I followed his navigation on the water, which was spot on. Mike used a medium size ISHOF swim buoy and Dirk let me try out his large-sized one. These things are great... nice visibility and I didn't even feel like it was there most of the time. I liked not having to wear a brightly colored cap on the swim as a result of being able to tow the buoy. In the middle of the lake I rolled over on my back to de-fog my goggles and the buoy was right there; I went vertical for a moment to see if it would hold my weight and it did quite nicely.

    Grays Lake was beautiful. Water was just about perfect in terms of temperature, and it was calm and still for us... swimming on a mirror practically. It was only really weedy for about 25-50 yards on the Jones Island side; the other side had a very mushy bottom, but not much in terms of weeds, so that was nice. Another nice feature of this lake was the lack of motorized boating. there were a few kayakers out and about, but that was it.

    Here's a picture of the park from across the road at the parking lot where we met:
    Click image for larger version. 

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    Here's a view of the lake looking across from our starting point, notice the gorgeous weather we're having (where was that on Saturday AM when we were doing the 5K postal?! ):

    Click image for larger version. 

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    It sounds like Mike and I both did doubles yesterday... since we managed to get an additional workout in after our morning swim... his team practiced Sunday evening and I went back out to Lake Andrea, met Scotty, and did about 1500 in the lap swim area (included about 350 in fly)... Scotty and I are looking forward to having the Kenosha YMCA open again on Tuesday. For now... a rest. It's been a great Labor Day weekend of swimming.

    Thanks also to Dirk for bringing me a copy of the split sheet from the 5K postal attempt. Looks like my first 1000, even as creaky as it felt, still came in at 18:19. The next 1000 was 18:13, then the 3rd K was 18:40 (guess I was subconsciously relaxing right before the final 2K push). I'm very pleased with this swim. Thanks to Dirk and his great lifeguards and timers... next year, fingers crossed, we'll make the full 5K.

    Next weekend: maybe another lake swim, we'll see. Mike is going to do a little reconnaissance for us. It's fun swimming with these guys!