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  1. Friday 5/31/19

    AM LCM Solo @ LRRC "And God said, Let there be light: and there was light." - Genesis 1:3
    PM LCM w/ Trip? "When Trip says, 'Recovery,' I say, 'oh wait you were actually serious about only doing an 800?'"

    AM Swim:

    3x
    300
    RD1 - swim
    RD2 - FR kick w/ BD
    RD3 - pull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 @ 1:30 SMOOTH
    4x50 @ 1:00 FR D1-4
    200 @ 3:00 1st/3rd 50 FL STRONG
    100 @ 1:30 1st/3rd 25 FL STRONG
    4x50 @ 1:00 FL @ 200 PACE (:36-, :36-, :36, :36-)

    12x100 @ 1:45 FL kick w/ fins
    4 w/ BD
    4 H.A.S. w/ SNKL
    4 on back in S-line
    Total: 4100

    PM Swim:

    400 swim
    300 pull w/ SP + SNKL
    200 kick 50 FR/50 BR w/ BD
    100 I.M. drill

    8x50 @ 1:10 25 scull/25 DPS w/ SNKL
    8x50 @ 1:00 B&A drill w/ fins + SNKL
    200 EZ

    Total: 2000

    So I show up at 5:15 this morning to swim and see this:

    Click image for larger version. 

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    Now I realize that a lit up pool, while cool looking and all, isn't cause for celebration, but here's what is. The LCM pool at the Little Rock Racquet Club was built in 1975-76. In its 44 years of existence, never, not once, have the pool lights been turned on. Ever. I swim with guys who's dads and their dads founded and built the club. They say the lights were never on. Ever. I believe them. Until this morning, the only light for the pool was provided by the three floodlights (one left of the frame, one in the middle of the picture, and the one to the right).

    Meanwhile, this afternoon, I am warming up and Trip wanders on deck and says "I am doing an 800." I had no idea he literally meant he was doing just one 800. That's it. Well after my "not-so-recovery" recovery practice yesterday, and after doing that FL this morning, I took a page out of Trip's book and also did a REAL recovery today...but not a "Trip Recovery."
    Categories
    Swim Workouts
  2. 5/31/19 Workout

    by , May 31st, 2019 at 08:06 AM (Swimming Through Jello)
    Friday, 5/31/2019 CrossFit Workout

    Warmup - cardio, plyos, stretching, barbell warmup

    Strength - Back Squat - 135/3, 165/3, 185/3, 205/2, 225/2, 245/2
    //Had a little more in the tank, but trying to progress one step at a time.

    Conditioning - Partner "triathlon"
    2000m row (500m x2 each)
    90 cal bike (12-13 cal x4 for me)
    1600m run (200m x4 each)
    Categories
    Uncategorized
  3. Thursday 5/30/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC "Some recovery with a dash of artificial coloring"

    Weights:

    3x10 DB shoulder press (10/20#)
    3x10 DB S-arm bicep curl (10/20#)
    3x10 DB tricep extension (10/20#)
    3x10 DB S-arm row (10/20#)
    3x10 DB bench press (10/20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    100 @ 1:30 WHITE
    200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL
    300 @ 4:30
    PINK
    400 @ 6:00
    SMOOTH FR kick H.A.S. w/ fins + SNKL
    400 @ 6:00
    RED (4:55)
    300 @ 4:30
    SMOOTH FR kick H.A.S. w/ fins + SNKL
    200 @ 3:00
    BLUE (2:23)
    100 @ 1:30
    SMOOTH FR kick H.A.S. w/ fins + SNKL

    100 EZ
    3x100 @ 1:40 D1-3 (1:14, 1:13, 1:10) <-- just to keep Trip honest when he was racing his 3x100!

    6x100 @ 1:40 kick w/ fins + BD
    odd: FR
    even: FL

    Total: 3000
  4. 5/29-30/19 Workout

    by , May 30th, 2019 at 09:01 AM (Swimming Through Jello)
    These past couple days workouts were pretty disappointing and made me feel like I'm all the way back at square one again. I'm pretty sure most of it is still being sore from Murph Monday, but it still was not fun to be as slow as I have been.

    Wednesday, 5/29/2019 CrossFit Workout PM

    Warmup - 200m run, tabata jump rope and DB warmup

    Strength - A1) DB Bench Press - 50/10, 60/10,10,10
    A2) Split Squat - 4x12 per leg
    A3) Pendlay row - 95/8, 115/8,8,8

    Conditioning - AMRAP 15
    200m run
    10 push press 95#
    40 double unders
    5 rounds

    Thursday, 5/30/2019 Pool Workout

    First long course day of the year, also we only get an hour on Thursdays.

    5x200 backstroke addon

    8x75 1:30 w/fins 50 flutter kick/25 IMO

    4x125 2:20 double up IM dr

    6x100 2:00 IM fast/fr p ez

    100 warmdown

    2800m
    Categories
    Uncategorized
  5. Wednesday 5/29/19

    PM LCM Solo @ LRRC "Resistance, Power, Speed"
    CORE7 post swim

    Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

    8x50 @ 1:00 "Progressive Freestyle"

    2x
    50 @ :20 rest 5 FAST stroke cycles + EZ to wall w/ chute full closed
    50 @ :20 rest 7 FAST stroke cycles + EZ to wall w/ chute half open
    50 @ :20 rest 9 FAST stroke cycles + EZ to wall w/ chute full open
    50 @ :20 rest 11 FAST stroke cycles + EZ to wall w/ chute full open
    50 DIVE FAST (29.7, 35.6)
    50 EZ
    2:00 REST
    RD1 - FL
    RD2 - BR

    200 EZ

    Total: 3000

    CORE7:

    - power sit-ups (RD3 w/ 10# med ball)
    - med ball toe touch (RD2/RD3 toe touch to scissor pose) w/ 10# mb
    - reverse crunch to scissor pose
    - med ball sit up w/ 10# mb
    - med ball hip raise (RD2/RD3 leg lift to hip raise) w/ 10 # mb
    - med ball jacks to med ball running man (switch on command) w/ 10# mb
    - plank rotations (RD3 high plank to low plank)
  6. Tuesday 5/28/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC "There's a glitch in the Matrix"

    Weights:

    3x10 BB RDL (45/65#)
    3x10 BB back squat (45/65#)
    3x10 S-leg glute (30/70#)
    3x10 S-leg curl (10/30#)
    3x10 S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    700 swim every 4th 25 kick H.A.S. w/ fins + SNKL

    12x150 @ 2:10 D1-4, 5-8, 9-12 to RED
    (1:53, 1:52, 1:49 on #4, #8, and #12)

    100 EZ
    3x100 @ 1:40 PINK w/ 12.5 kick-outs off all walls
    100 EZ

    Total: 3000

    So Trip was really unhappy with his 12x150 yesterday. The hot water had him struggling and he did not make the interval on all 12. He therefore insisted he had to redo the set today. I forgot my parachute to do power work, so it was back to the 12x150 again!

    (Also Trip made all 12 no problem today)

    Updated May 28th, 2019 at 10:22 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Memorial Day Weekend Workouts

    by , May 28th, 2019 at 08:41 AM (Swimming Through Jello)
    Saturday, 5/25/2019

    Cleaned out my gutters in the morning... really need to be done!

    Pool Workout

    2x{200 fr/200 dr/sw/200 no free/2x100 k}

    4x{125 25 ea fl/bk/fr r-arm, 50 2k/1p br :30 rest
    125 25 ea fl/bk/fr l-arm, 50 br :30 rest}

    125 p 1:40
    1x100 k 1:40
    175 p 2:10
    2x100 k 1:45 (faster than first)
    225 p 3:00
    3x100 k 1:50 (d1-3 from faster than 2nd set)

    25 ez + 6x50 dr/sw 1:00 warmdown

    4050y

    Sunday did mowing and yard cleaning, also weeding, and picking up and spreading 20 bags of mulch.

    Monday 5/27/2019

    CrossFit Workout

    Warmup - plyos

    Conditioning - "Murph"
    1 mile run
    100 pullups
    200 pushups
    300 squats
    1 mile run
    (did middle as 20 rounds 5 pullups - 5 pushups- 15 squats - 5 pushups)
    43:13

    Then 10 more bags of mulch, and ripped out and cut up soggy carpet in basement bedroom because apparently the water table got super high and we didn't notice until Sunday that water had seeped in one side of the basement...

    Updated May 28th, 2019 at 04:27 PM by JPEnge

    Categories
    Uncategorized
  8. Monday 5/27/19

    PM LCM w/ Trip @ LRRC

    400 swim every 4th 25 head-up scull
    300 pull w/ SNKL
    200 kick 50 FR/50 BR w/ BD
    100 I.M. drill

    12x150 @ 2:10 pull w/ SP
    odd: breathe 2-4-6 by 50
    even: breathe 4-6-8 by 50

    3x100 @ 1:40 FAST (1:07+, 1:08, 1:07)

    9x100 @ 1:40 D1-3, 4-6, 7-9 kick w/ fins

    100 EZ

    Total: 4100

    The pool temperature has skyrocketed to almost 83 degrees now. Too warm for an outdoor pool. They turned the chiller on, but I am unsure how much that will help cool the pool (the best I can probably hope for is that it slows the temperature rise!).

    Updated May 27th, 2019 at 10:17 PM by Calvin S

    Categories
    Swim Workouts
  9. Saturday 5/25/19

    AM LCM w/ Trip @ LRRC "Threshold? More like thrashold."

    2x
    300 @ :10 rest swim
    300 @ :10 rest kick 50 FR/50 BR w/ BD
    300 @ :10 rest pull w/ SP + SNKL

    4x25 @ :35 V.S. FR swim
    4x25 @ :40 V.S. FR kick w/ BD
    100 EZ

    4x100 @ 1:20 (1:14-, 1:14-, 1:14, 1:13+)
    1:20 REST
    3x100 @ 1:20 (1:14+, 1:14+, 1:13)
    1:20 REST
    2x100 @ 1:20 (1:12, 1:12)
    1:20 REST
    100 @ 1:20 (1:10-)

    3x100 @ 2:30 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 EZ FR kick w/ fins

    Total: 4000

    SHOUT OUT: Trip, who crushed the main set.
    Trip's results:
    1:14, 1:14, 1:15, 1:15
    1:15, 1:16, 1:18
    1:14, 1:18
    1:10++ <-- bringin' the wood on #10!
    Categories
    Swim Workouts
  10. Friday 5/24/19

    AM LCM w/ ARKM @ LRRC "1, 3, 7, 8, what do we all love to hate? 2, 4, 5, 6 any long course freestyle kick!"
    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick 50 FR/50 BR w/ BD
    100 I.M. drill

    6x100 @ 2:15 (75 build/rest :10/25 FAST) FR kick w/ BD
    100 EZ

    4x150 @ 3:00 50 FAST FR kick w/ BD/100 EZ

    300 pull w/ SP + SNKL
    4x100 @ 1:50 FL kick w/ fins + BD

    Total: 3000

    PM Swim:

    400 R.I.M.O. (25 swim/25 kick/25 drill/25 swim)
    400 50 FR/50 FL kick w/ BD

    15x100 @ 1:40 FL w/ fins (15M kick outs off all walls)
    10 - 50 R-arm/50 L-arm
    4 - add-on to front D1-4
    1 - FAST

    100 EZ

    Total: 2400
    Categories
    Swim Workouts
  11. Thursday 5/23/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC "Recovery"

    Weights:

    3x10 DB shoulder press (10/20#)
    3x10 DB S-arm bicep curl (10/20#)
    3x10 DB tricep extension (10/20#)
    3x10 DB S-arm row (10/20#)
    3x10 DB bench press (10/20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    1200 (300 swim/100 kick 50 FR/50 BR w/ BD)
    3x100 @ 1:40
    PINK
    4x25 @ :10 rest
    odd: B&A drill
    even: PERFECT STROKE!

    800 N.S.
    PINK/RED w/ 4 FL kicks off all walls
    (5:16/5:08 - 10:24)

    8x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL
    100 EZ

    Total: 3200

    SHOUT OUT: Trip, who was 10:49 on 5/7 when he last did an 800 fast. This time he dropped a 10:38 (and was out guns blazing on the first 200 meters!).
  12. 5/23/19 Workout

    by , May 23rd, 2019 at 08:28 AM (Swimming Through Jello)
    Thursday, 5/23/2019 Pool Workout

    First day back in the water after a week off and also sore from the gym... lots of kinks to work out! Still not feeling like myself yet.

    3x{100 fr 1:25/100 IM 1:35/100 bk dr 1:45/100 k 1:55}

    7x75 IM switch 50 dr/25 DPS 1:30
    7x75 IM switch 50 b/25 fast k 1:30
    7x75 IM switch 25 b/50 fast s 1:30

    5x75 k/d/s 1:40 EZ

    2x{50 p br3 :55
    50 sw br5 :55
    50 p br7 :55
    50 fast fl no breath/ez 1:15}

    100 warmdown

    3650y
    Categories
    Uncategorized
  13. Wednesday 5/22/19

    PM LCM w/ Trip @ LRRC "I.M."
    CORE7 post swim

    Swim:

    1000 SKIPS
    4x25 @ :35 SMOOTH I.M. order
    4x25 @ :35 12.5 FAST/12.5 EZ I.M. order

    9x200 @ 3:00
    3 - FR.I.M. D1-3 (2:51, 2:45, 2:39)
    3 - FR D1-3 pull w/ SP + SNKL (2:49, 2:41, 2:33)
    3 - I.M. D1-3 (2:58, 2:53+, 2:42*)
    * bonus 1:00 rest before #9. I was so gassed by that point!

    100 EZ
    3x100 @ 1:40 FR FAST-everything left in the tank (1:11, 1:11-, 1:09)
    100 EZ

    Total: 3500

    CORE7
    (for a refresher, it's 7 core exercises done as 1:00 of work followed by :30 rest (RD1), :20 rest (RD2), or :10 rest (RD3). After each round, 3:00 break.)

    - 4 power crunch into 4 power sit up (RD2/RD3 change exercises on command)
    - 8 bicycle kicks into 1 sit-up (RD1), 2 sit-ups (RD2), or 3 sit-ups (RD3)
    - leg lift into 1 crunch (RD1), 2 crunches (RD2), or 3 crunches (RD3)
    - static crunch with scissor kick (RD1) or BIG SLOW flutter kicks (RD2/RD3)
    - side plank dips (switch sides at :30)
    - burpee w/ plank out and in and NO push-up (RD1), full burpee (RD2), half burpee w/ 4 shoulder taps (RD3)
    - 4 mountain climbers into 4 knee tucks w/ gliders (RD3 change exercises on command)

    The CORE7 instructor took a leave of absence in September to start nursing school, and I wasn't really a fan of the other instructors they brought in to teach similar classes in his time slot. With school out, he has resumed leading the CORE7 class for the summer. My quads and hamstrings were so sore from squat and RDL yesterday, so the mountain climbers and knee tucks with the gliders was pure torture!

    Updated May 22nd, 2019 at 08:07 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Vacation + 5/21 + 5/22

    by , May 22nd, 2019 at 08:47 AM (Swimming Through Jello)
    Long weekend trip to Mammoth Cave and Red River Gorge in Kentucky.

    Drove down Friday, hiked around the park a few miles. Brought my 53# kettlebell and did 3x(10 push jerk each arm + 15 RKBS + 10 pushups + 10 goblet squats)

    Saturday went on a couple of cave tours and hikes. Total 10+ miles, 80 some flights of stairs equivalent.

    Sunday drove to Red Rive Gorge - hiked 10+ miles, a couple of decently big climbs (apparently we totaled more climbing than when we tried to hike up Flattop Mountain in Colorado).

    Monday drove back and didn't really do anything active, which was OK with me.

    Tuesday, 5/21/2019 CrossFit Workout PM

    Warmup - rowing, stretching, plyos

    Strength - A1) Ring Pushups 3x15
    A2) Farmers Carry 100m x 220# x 3
    A3) Bulgarian Split Squats - BW/8, 15# DBs/8, 25# DBs/8

    Conditioning - AMRAP 20
    250m row
    60m 1-arm overhead carry per arm 50#
    10 burpees
    25 double unders
    5 rounds + 25m row


    Wednesday, 5/22/2019 CrossFit Workout

    Warmup - lots of mobility, PVC warmup, barbell warmup

    Strength - Snatch + OHS - 75/1+1, 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/f,f,1+1
    //Still weak! But... feels OK besides being heavy.

    Conditioning - "Nancy"
    5 rounds
    400m run
    15 OHS 95#
    15:09
    //Only 12 seconds off my best... very surprising. Hit the wall on the last round and a half.
    Categories
    Uncategorized
  15. Tuesday 5/21/19

    PM Weights @ LRRC
    PM LCM w/ Trip (sort of) @ LRRC "Resistance, Power, and Speed" (well, a lot of the former, and very little of the latter two)

    Weights:

    3x10 BB RDL (45/65#)
    3x10 BB back squat (45/65#)
    3x10 S-leg glute (30/70#)
    3x10 S-leg curl (10/30#)
    3x10 S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim dive every 100
    6x100 @ 1:45 50 kick/50 B&A drill w/ fins

    3x
    4x100 @ 2:00
    1 - 12.5 FAST/37.5 SMOOTH w/ chute full close
    1 - 25 FAST/25 SMOOTH w/ chute half open
    1 - FAST (1:11, 1:26+, 1:08)
    1 - EZ
    FAST = STRK (RD1: FL, RD2: BR, RD3: FR)
    SMOOTH = FR

    200 EZ

    Total: 2500

    Trip did 10x100 @ 2:00 BEST AVG. I came in planning to do resistance work so I passed on that set, but I constructed my main set so we could race on a couple of the 100s. I felt awful on the fast stuff. Great for 10-20 meters after I dropped the chute, but then it all fell apart.

    Updated May 22nd, 2019 at 09:14 AM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Monday 5/20/19

    AM SCY w/ ARKM (Arkansas Masters) @ LRRC (shared a lane with Noel)
    PM LCM w/ Trip @ LRRC

    AM Swim:

    400 swim
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    10x50 FR D1-5 in pairs
    4 @ :45
    4 @ :40
    2 @ :35

    8x75
    4 @ 1:00 WHITE
    4 @ :55 PINK

    6x100 @ 1:20 pull w/ SP

    4x125
    2 @ 1:40 WHITE
    2 @ 1:30 1
    PINK, 1 RED

    2x150 @ 2:15 FL kick w/ fins + BD

    Total: 3500

    PM Swim:

    400 swim every 4th 25 head-up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 @ 1:30 WHITE pull w/ SP + SNKL
    200 @ 3:00
    WHITE pull w/ SP + SNKL
    300 @ 4:30
    WHITE pull w/ SP + SNKL
    400 @ 6:00
    WHITE pull w/ SP + SNKL
    400 @ 6:00
    RED (5:02)
    300 @ 4:30
    RED - beat 300 split [3:48] from 400 (3:47)
    200 @ 3:00
    RED - beat 200 split [2:31+] from 300 (2:30+)
    100 @ 1:30
    RED - beat 100 split [1:14] from 200 (1:13-)

    3x100 @ 1:40
    PINK - mainly just tried to give Trip someone to race on these

    200 EZ

    Total: 3300
    Categories
    Swim Workouts
  17. Expanding your program to triathletes

    by , May 20th, 2019 at 01:03 PM (Questions from Coaches)
    Q: I’d like to expand my program by including triathletes. I’m not a triathlete and have limited knowledge of the sport. What can I do to gain the skills necessary to be a successful coach for this group?

    A: Many of us have had “Do a triathlon” on our bucket list for quite some time. This item has become buried at the bottom of my bucket, covered with other items with a higher priority and many layers of excuses. Maybe my triathlon experience will be relegated to teaching my grandkids to swim, ride a bike, and chase me around the playground.

    Does my lack of participating in the traditional triathlon disqualify me from being an effective swim coach for triathletes? Not if I believe that my skills as a Masters swim coach can help the triathlete get better at their sport.

    My philosophy is to train all triathletes to be swimmers. This builds their confidence, swimming endurance, and stroke efficiency. Proper training should also reduce the risk of injury to the athlete.

    To effectively coach a triathlete competing in open water, become more knowledgeable in the following areas:


    • Race strategy: start, pace, finish
    • Skills: sighting, buoys turns, drafting
    • Stroke technique: breathing, timing, propulsion, efficiency
    • Energy systems
    • The purpose of interval training


    You can find more information about training triathletes on usms.org.

    Thankfully for Masters coaches, on race day the swim comes first, and the other disciplines don’t have an impact on the outcome of their swim. While you can’t win a triathlon during the swim, you certainly can lose it by expending more energy than necessary or not finishing the swim at all.
  18. Sunday 05192019

    by , May 19th, 2019 at 07:11 PM (aztimm's training blog)
    Sunday AM swim @ Barton Springs

    as I walked down the stairs to the pool deck I was greeted with an amazing sunrise:


    I staked out a place to put my stuff and got set up. I like to put my deck things near the 1/8 mile marker (it is 1/8 mile from there to the dam). had these things there:
    * water bottle
    * Gatorade
    * fins
    * Agility paddles

    grabbed a cap and goggles and made my way into the water. air temp was around 75F and quite humid when I started so the 70F water felt really nice. I broke my set up as:
    * 6 loops swim
    * 5 loops swim
    * 3 loops swim w/fins
    * 2 loops swim w/Agility paddles
    * 1 loop swim

    at each of the breaks I did feeds. I'm trying to get my body adjusted for feeds of water-Gatorade-water, so that's what I did today. each loop is about 1/4 mile. I saw a clock that didn't have the correct time, but when I was swimming a loop took about 10 minutes, and I was slightly faster with fins then paddles. of course on the last loop I tried to keep that same pace or even go faster. right when I was finishing I saw a guy swimming with large paddles, so I had to pass him (we actually chatted after I finished, he was doing feeds, and we know many of the same people)

    my Apple Watch said I swam 4.14 miles in 2:27:36 (the time includes feed breaks). the distance can be a bit flakey, as it depends on cell towers for my watch (sometimes it is 2 miles or more further than I know that I swim there).

    overall the swim felt great! I'll probably go back next Sunday and go a little further.
    Categories
    Swim Workouts
  19. Saturday 5/18/19

    AM LCM Solo @ LRRC "Trying to get a feel for the water again"
    PM LCM @ UALR "End of School Year Invitational" Day #2

    So all my travels brings me finally to today! After flight delays put me back in Little Rock close to 10:00 last night, and with plans to race Saturday afternoon, I needed to hit the water early to loosen up, so I was up at 6:30 this morning for a wake up swim.

    AM Swim:

    4x w/ SNKL
    75 swim
    50 FR kick in S-line
    25 scull

    12x50 kick w/ BD
    3 @ 1:05 FR
    3 @ 1:10 BR

    4x100 @ 1:20
    1:20 REST
    3x100 @ 1:20
    1:20 REST
    2x100 @ 1:20
    1:20 REST
    100 @ 1:20

    100 EZ

    Total: 2300

    PM Swim:

    400 swim
    6x50 @ :10 rest
    1 - fist drill
    1 - B&A drill
    1 - swim

    400 FR - 4:43.70 (1:06.80/1:11.62/1:13.02/1:12.26) - Can't be disappointed with this swim. Given the week off and feeling under the weather still. I lost my walls on the last 150 meters, but I am definitely glad I swam this morning. I already felt myself catching the water better this afternoon than I was this morning. I was only 3.8 seconds off my lifetime best from last summer.

    150 EZ

    Total: 1250
  20. Tuesday 5/14/19, Wednesday 5/15/19 (Disney Adventures)

    Tuesday 5/14 "Vacation Day #4"

    AM Open Water w/ wife, sister-in-law, and (future) brother-in-law @ off the coast of Nassau, The Bahamas

    Going to approximate the distance here. After docking in the morning in Nassau, we took a catamaran out to open water off the coast of Athol Island for some snorkeling. Spent about 50 minutes in the water. Lots of colorful fish all over the place. Crystal clear water with visibility down to the sea floor (about 12-14 feet).

    Due to the timing of the snorkeling expedition, and needing to retrieve my kids to try and get them to nap in the afternoon, I did not have a chance to head into downtown Nassau and try swimming at the LCM pool there.

    Total: ~1000 meters

    Wednesday 5/15 "Vacation Day #5"

    AM Open Water Solo @ Castaway Cay, The Bahamas

    My wife and I decided to run the Castaway Cay 5k race. Mostly so we could debark the ship 30 minutes ahead of everyone else! Would highly recommend anyone wanting to maximize time on the beach/island and shorten wait time in lines to do this. They don't really care if you run/jog/walk 50 steps around the first bend, then turn around and run/jog/walk back and collect your finisher's medal. Worth it to get out ahead of the crowds. Anyways, after the race (I finished in a respectable 25:30...I say "respectable" because I had not run or run a race in almost a year, and it was VERY hot and humid...flat course but NOT ideal weather conditions) I headed to the beach to get a swim in.

    For those of you who might read this, and want to be able to swim while on a Disney cruise, this is the place to get a long swim in. I only had time for a short 25 minute cool down swim post race, and got 1200 meters in before I had to call it quits. The beach area has ropes dividing the areas. The area closest to the beach is for waders, "noodlers" :P, and for us swimmers. You cannot go into the next zone without a snorkeling vest (to designate you as so to the lifeguards). I swam in a straight line from the beach out to the farthest point where the lifeguard stand was, then did a slight turn and headed back to the beach on the opposite end from where I started. The lane rope is handy here for swimming straight! Google Mapped the distance at ~ 300 meters one way. I swam down, took a minute break, then swam back, then exited to get some water (the sea water was killing me). I then entered the water and repeated that all again. I could have kept going as long as I wanted if I had time. I was not bothered. It might seem boring, but there was some cool wildlife under the waves to look at, including a giant stingray that went right underneath me (if he had caught me a half second earlier or later, my underwater recovery would have grazed him), so that broke up the monotony. Also, the beach is sheltered from most of the tide/waves, so the swimming is really only as rough as the size of the crowds in the area you plan to swim! I estimate the water depth at about 5 feet for most of the arc of my path, only getting shallow as i got very close to the beach!

    Total: 1200 meters

    A SIDE NOTE ON CRUISE SHIP POOLS:

    Every cruise is, I am sure, a little different. I am sure the set up and layout of each of the four Disney Cruise ships is different as well. My family was on Dream. On this boat, there are no pools, ZERO, that are swim-able. The "Mickey" pool and "Donald" pool are both too shallow. Even taking several forumites' suggestions about attaching a stretch cord and swimming in place would be useless here. The water is just too shallow. So anyone going on a Disney Cruise, any of your swimming is going to have to happen OFF BOAT! Do try the water slide though, it was very cool (takes you out over the edge of the boat and basically you are above open water) and is even cooler when done at night. Don't waste your time on it if the line wait time is more than 10 minutes though. It is cool, but not that cool.

    All in all, got more swimming in than I thought I would when I actually got to Orlando. Been fighting a sinus infection all week, and I get motion sickness, so I was in a perpetual state of discomfort on the boat.

    Updated May 18th, 2019 at 07:33 PM by Calvin S

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