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  1. Mon. Dec. 31, 2012 9:00-10:30am at Hood - LCM

    by , December 31st, 2012 at 08:16 PM (Fast Food Makes for Fast Swimming!)
    I was able to drop in with the Oregon Reign Masters group out at Mt. Hood Community College in Gresham, OR on my way out of town from the Portland area this morning. Workout was coached by Dennis Baker. He was happy to see me there, and I was "happy" to see the outdoor pool was set up Long Course METERS!! They have a new bubble top over the pool which now makes it possible to swim outside at this time of year. Otherwise the pool would be unusable.


    400 Free
    200 Kick w/ board
    400 Free Pull
    200 more of Free waiting for the group

    6 x 50 Free Desc. 1-3, 4-6 @ :10 rest

    Main Set: Idea is to get faster on each set of two 100s, even with less rest

    2 x 100 Free @ :20 rest (went 1:23s)
    2 x 100 Free @ :15 rest (went 1:19s)
    2 x 100 Free @ :10 rest (went 1:15s)
    200 Free Pull
    1:00 rest
    2 x 100 Free @ :20 rest (went 1:20s)
    2 x 100 Free @ :15 rest (went 1:17s)
    2 x 100 Free @ :10 rest (went 1:13s)
    200 Free Pull

    400 Kick w/ board, but must be fast in & out of the flags

    12 x 50 Free Pull @ :55
    every 3rd one breath the least amount possible - basically I did a 6 stroke breathing pattern on these.
    last one I did a :33

    6 x 50 IM (yes 12.5 of each str.) @ 1:10
    I did 3 x 50 Fly, and 3 x 50 Back

    100 EZ and out

    4500 LCM in under 90 minutes, then hit to road back to home for 5 hours of fun. At least the roads were clear and no snow problems to deal with.


    Finished up the year with:
    My Go The Distance 2012 Progress
    581.31 miles swum (=1,023,114 yards, =935,535 meters).


    Oh, and here is a picture of my Animal Meet trophy award from the meet on Sunday.

  2. Workout 12/31/12:

    by , December 31st, 2012 at 04:04 PM (Maple Syrup with a Side of Chlorine)
    Had a busy weekend at work, as well as some more snow overnight into Sunday so I was able to keep up some drylands in the beautiful cold - just waited for a bit after finishing up before heading inside to admire the quite snow slowly drifting to the ground.

    For the second week in a row I was able to get basketball in on Sunday. Last week it was 3x3 half-court for about an hour, and last night was old dudes vs young bucks, 3x4. full-court. I am usually the oldest; we played for just under two hours and won the first game.

    Slept in this morning and hit up the rather busy adult swim lanes at lunchtime:

    - 200 FR/200 Bk w/u

    Go 4 times through with snorkel:
    - 100 kick on 1:45
    - 2 x 100 FR pull on 1:30 with agility paddles

    200 (very broken) IM and then a 100 back with agility paddles

    10 x 50 on :45 pull with buoy
    - maintained 33-34 throughout

    Go 4 times through:
    - 50 fast stroke on :60 (IMO by round)
    - 100 strong on 1:40

    - 100 IM for time: 1:08.8

    200 loosen and out
    (Solo/Rec/3300 yds/75 min)

    My back has been stiff from shoveling and bball, so today was more or less another stretch-out swim. I had notions of 100 x 25 (since that is about my max time limit available to do), so settled on at least 100 lengths.
    Mission accomplished.

    So, GTD for the year looks like:
    My Go The Distance 2012 Progress
    261.46 miles swum (=460,165 yards, =420,775 meters).
    Made my goal of 250 miles at the BU meet a few weeks ago. I really like the flogging ability that we have with our USMS membership to keep track of our yardage. For comparison, I swam 235.24 miles in 2011 (goal = 200), and 137.17 miles in 2010 (goal = 100). With no planned absences from the pool (vacation or closures) for 2012, I will set a goal of 300 miles. I have already signed up for the USMS 10 mile wave at Kingdom Swim, and if I can get clearance from Lena I would really like to splash in one of the 8 Bridges stages.

    Here is to a happy and healthy new year to all of my swimming friends and their families. Many blessings from Vermont.
    Swim Workouts
  3. Monday, December 31, 2012

    by , December 31st, 2012 at 02:38 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 66, pool at 81, 100% water clarity.
    Sunny skies with humidity at 63%

    *Warm up*
    200 FR
    6x50 FR K on 1:00 desc 1-3,4-6
    4x75 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8

    *Set 1*
    3000 FR Ladder Swim on 1:30/100 base interval; 100-200-300-400-500/1 min rest/500-400-300-200-100
    Up ladder - desc pace 100 - 500/Down ladder - 500#2 (@/faster 500#1), desc pace to 100

    • Up: 1:10, 2:17, 3:22, 4:28, 5:37
    • Down: 5:36, 4:25, 3:16, 2:09, 1:02

    *Set 2*
    1000 BK Swim w/paddles, fins
    Steady state swim

    *Set 4*
    10x50 FR on :45
    did 1-5)32-29, 6-7)31-29

    Warm down: 100 EZ

    Had to swim SCY at FMAC over LCM at FGCU this morning due to only possible way to get a workout within our family activities but not swim at the community pool again.

    • Warm Up - Pace work to get ready for Set 1.
    • Set 1 - In this ladder swim, going up the ave 100 pace must be faster each swim to the 500, then the 500 starting down must be at/or faster then first 500 with each swim to the last 100 descending in ave 100 pace.
    • Set 2 - Paddles/fins steady state backstroke is fun and fast, really works the legs.
    • Set 3 - Working to build up more speed in Freestyle.
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -01/02/2013

    by , December 31st, 2012 at 02:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 6:30
    1 X 300 5:00
    1 X 200 3:30
    1 X 100 1:40
    Two rounds

    1 X 200 kick 4:15
    8 X 50 kick 4 on 1:10 4 on 1:00

    16 X 25 :30
    Fast, #8 is easy

    WARM DOWN: 4 X 50 easy 1:00

    4400 M/Y
    Swim Workouts
  5. New Year's Eve swim...

    by , December 31st, 2012 at 01:50 PM (Alex's swim journal)
    One last swim for the year. Here's what I did (3300 SCY/65 minutes):

    400 free on 8:00 (7:00)
    4 x 100 on 2:00 (1:28-1:30)
    4 x 50 on 1:00 (:39-:40)

    10 x 100 on 1:50 (alt. pull/free: 1:30-1:35/1:25-1:27)
    4 x thru 200 free + 50 back (200s were in 3:05-3:15)

    100 breast on 2:30 (1:50)
    100 IM on 2:30 (1:38)
    100 EZ free

    Yesterday was an easy day after the 7200-yard effort on Saturday, I did 2400... 400 warm-up free, 400 in back stroke drill and practice, 400 in breast stroke drill and practice, 400 pull and free w/ fins, 400 in butterfly practice (200 Dolphin kick drills, 8 x 25 fly), 400 cool-down (75 back, 75 br, 50 kick, 200 free). The dolphin kick is getting easier, but DOMS is definitely becoming more frequent as I approach another calendar year!

    I checked my 14-day totals, counting back from today (12/31) and find that, even with Christmas day off, I managed to get in 51,300 yards... that's over 2000 more than what I did for my two-week WI Water Warrior fitness challenge last year!

    I've finished the year with 546+ miles, which might put me in the top-10 for the 40-44 age group on GTD... we'll see. I'll blog my "2012: Year in Review" tomorrow--since it's a day off anyway.

    Happy New Years everyone!
  6. Recovery swim

    by , December 31st, 2012 at 12:17 PM (Mixing it up this year)
    After Saturdays annual swim I needed a recovery day. Did a nice easy workout.

    500 free
    500 free kick w/zoomers every 3rd 25 fast
    4x200@3:00 free w/paddles easy pace held 2:50's
    200 EZ

    Total 2000 yards
  7. NY Eve, 2012

    by , December 31st, 2012 at 11:54 AM (Workout Swimmer)
    600 back/free
    800 P speed/play by 100s
    4 x 200 reverse IM
    8 x 100 P on 1:30
    200 cool down

    Total: 3200 LCM

    Had to get out early & go to work - workout was 7:30-10, and I had to be at work at 9. . . .

    Only four more days of mega distance left! Kids have to be back at school Jan 7th, so practice goes back to 5:30 to whenever. I wonder if there is some sort of check-off challenge or distance something I can do during January to keep up my mojo?
  8. Monday Dec 31st, 2012 400 KICK for Time

    by , December 31st, 2012 at 11:22 AM (Ande's Swimming Blog)
    Monday Dec 31st, 2012 400 KICK for Time
    Tomorrow I will be a FINA 50!

    Lately I've been preparing for the 400 Kick for Time
    I showed up yesterday for Sunday practice and the pool was set up LCM, and the 400 Kick for time is SCY, so it was a no go. Showed up today for 5:30 am to 7:00 practice & the pool was still LCM, did most of the practice, then got out 15 minutes early, put on a B70 jammer & gave the 400 another shot,
    my 1st 2 tries were 5:32 & 5:24,
    today I went 5:08.11
    050 33 0:33
    100 37 1:10
    150 39 1:49
    200 39 2:28 1:18
    250 40 3:08
    300 40 3:48 1:20
    350 40 4:28
    400 40 5:08.11 1:20 2:40
    went out a bit too hard but it didn't feel like it at the time
    stuck with the NO STROKE RULE which I really wanted to break but didn't
    wore a jammer

    Recently Renewed my 2013 USMS membership

    Don't have a team?
    Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
    2013 South Central SCY Zone Championships
    April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays

    Swam: Sun, mainly worked on flutter kick with a board, doing fast 50's & 100's
    Did not swim on Saturday

    Whitney Coached
    5:30 - 7:00 dove around 6:40
    LCM UT Swim Center main pool
    Swam with Todd (who hasn't swum in 10 days) & Marcio (who's swum 3 times in the past 2 months) I was very impressed with how they hung in there and did the practice.
    Trained beside David, Larry, Sharon, & Gull

    Warm up
    assigned 800
    dove in late, did 3 or 400

    Main Set

    8 x 150 FR LCM
    2 on 2:15
    2 on 2:10
    2 on 2:05
    2 on 2:00
    Made em leading the lane

    assigned 800
    did 6 x 100 K

    We did 8 x150 same as above but PULL
    Todd went 1st, he's faster when he has oars,
    made em all again, held 1:55's & 6's, 1:52 on last one
    drafting was much easier than leading

    ASSIGNED: another 800 but I got out to prepare for my 400 kick

    thanking about doubling

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
  9. Sunday, Dec. 30

    by , December 31st, 2012 at 10:14 AM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    5 x 50 torque drill w/agility paddles @ 1:30
    50 EZ

    Main sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    8 x 25 burst fast hands drills + cruise @ 1:00
    100 EZ

    4 x (5 x 50 w/fins) @ 1:30
    1 = EZ kick
    2 = @ 100 pace
    3 = EZ kick
    4 = AFAP
    5 = EZ kick
    R1 = fly (25/23), R2 = breast (29/27high), R3 = free (24/23 missed turn), R4 = flutter kick w/board (27 flat/25)
    100 EZ

    12 x 25 swim w/parachute @ 1:00
    -- 4 free, 4 back, 4 breast
    150 EZ

    Total: 3350


    I slept in and opted not to go the team New Year practice. I'm a little leary of the distance; I recall my shoulder was sore for 6 weeks after one of those practices two years ago. In any event, this practice seemed quite hard. I was bushed the rest of the day -- probably because it's the first time I've used a parachute since November before taper. Parachutes are very fatiguing.

    My meet plan for 2013:

    Jan. 20: MD series meet in Annapolis
    Feb: ?? Possibly I'll go to a SCM meet at Spire with Jimby or have an off month
    Early March: Warrenton meet. It's not on the PV schedule yet, but I'm hoping they have it again.
    March 16: Albatross SCM meet
    April 20-21: Colonies Zones at GMU
    May 10-12: Nationals in Indy
    Summer: ?? I may try to attend Colonies Zones LCM in Richmond in late June. The meet is on the calendar, but it doesn't specify a pool. I don't plan on much meet wise this summer as we'll be moving. I still plan to swim all the PV meets after the move.
    Oct. 26: Sprint Classic
    Nov.: Reston Relay/Sprint Carnival
    Dec.: NE SCM Champs

    We are going away for Spring Break for 9 days at the end of March (23-31). It looks like I could be out of the pool the entire time. Not ideal for Nationals prep, but a great happiness jaunt. I may taper for my March meets and then try to reboot in April and swim through CZ.

    Happy happy new year!

    Updated December 31st, 2012 at 10:19 AM by The Fortress

    Swim Workouts , Planning
  10. Monday, Dec 31 - One Last Swim in 2012

    Went to my old high school pool in San Antonio and swam with some Masters of South Texas. It was a short workout but that was ok - I was really sluggish with all of the tamales, rotel, cookies, etc. Then, on the way home, I bought some Krispy Kremes for everyone since that is what Dad used to do. Oh well, it's the holidays - eating at family get togethers is what we do. The swim will at least help tide me over until I get back to swimming in Madison on Friday.

    Finished the year at 592.92 miles. Pleased with that, particularly after missing about a month in August thru October. My goal was 500 miles. Now I'm trying to decide whether to keep that goal for 2013 or go for 600 miles. My concern is focusing on distance (which I know I did in 2012) versus quality/speed.

    My friend, Peter, was at 799.42 miles as of yesterday. I know he'll swim this morning and will probably end up over 802 miles. I know Dave and Dave are over 650 miles, maybe even 700. Even if I swam on Thursdays, I couldn't keep up with them - distance or speed. But, I'm glad they let me hang around - it helps me keep going. Thanks for your friendship guys!

    Happy New Year everyone

    4x25 Fly w/fins on :30
    4x50 Back on :50
    4x75 Breast on 1:00
    4x100 Free on 1:30
    5x200 Free on 3:00
    5x200 Back w/paddles on 3:15
    200 Kick
    8x25 IM order on :30
    2x50 Free

    3500 yards
    70 minutes
  11. 12.31.12 - Monday workout/made 800 miles on the year

    by , December 31st, 2012 at 09:47 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Danny and Brian. I managed to squeeze in 800 miles on the year:

    Jan 78.49 miles (=138,150 yards, =126,324 meters)
    Feb 48.21 miles (=84,850 yards, =77,587 meters)
    Mar 69.78 miles (=122,818 yards, =112,304 meters)
    Apr 58.10 miles (=102,250 yards, =93,497 meters)
    May 64.79 miles (=114,025 yards, =104,264 meters)
    Jun 61.90 miles (=108,951 yards, =99,625 meters)
    Jul 63.66 miles (=112,048 yards, =102,457 meters)
    Aug 62.22 miles (=109,500 yards, =100,127 meters)
    Sep 71.42 miles (=125,700 yards, =114,940 meters)
    Oct 76.90 miles (=135,350 yards, =123,764 meters)
    Nov 75.66 miles (=133,165 yards, =121,766 meters)
    Dec 70.49 miles (=124,065 yards, =113,445 meters)
    Total 801.63 miles (=1,410,872 yards, =1,290,101 meters)

    My goal this year was 750 miles. I made that in early December and figured I could make an extra 50. I seem to be faster for my efforts which is more important to me than yardage markers. But having that 800 miles in mind helped me push a little further in my workouts over the last month. It's been a good year. I'm fortunate to be relatively injury free and I've made some good improvement on all my strokes. Look forward to 2013.

    600 Warm up

    8 x 100 - 2:00
    * 1st 25 no breath
    * 2nd 25 easy fly
    * 3rd 25 breaststroke w/ 2 pullouts (make halfway across pool)
    * 4th 25 Sprint stroke (IM order x 2)

    8 x 100 - 2:00
    * 1-4 25 flutter kick/50 pull/25 flutter kick
    * 5-8 25 br kick/50 pull/25 br kick
    * Pull is easy, kick is hard

    5 x 200 - 3:00 Convert free to fly
    100 Easy

    Did a 150 (kick/pull/kick x 2) relay. I was the "puller" on our team.

    12 x 25 Various

    200 Cool down

    (3900 Total)
    Swim Workouts
  12. Week 13 - Distance

    by , December 31st, 2012 at 09:17 AM (After a long rest)
    I felt quite good today despite taking cold medicine last night.

    Warm up
    400 free
    6x50 catchup
    6x75 kick, drill, free

    Main set
    4 x(3x100 on 1.10, 300 on 3.45)
    on the last set we lowered the 100 time to 1.05 and the 300 on 3.30. Despite my Lat's hurting I made all the times quite easily.
    100 easy

    Second set
    2x(3x50 free on 35, 3x50 stroke on 50)

    Warm down
    100 easy

    Total 4350

    After workout today I met with our coach to develop a program for Nationals. I am excited about what we developed. Hopefully I can persuade some of the other swimmers in the club to do a similar program. It will be great to have some relays at Nationals.

    Updated January 1st, 2013 at 08:31 AM by StewartACarroll

    Swim Workouts
  13. Sun, Dec. 30, 2012 Animal Meet Results, Canby, Oregon

    by , December 30th, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    This weekend was the annual Animal Meet weekend in Canby, Oregon. It started off as a USAS meet, and they have now piggybacked a masters version on at the end of the weekend for us to have some fun.
    Masters have the option of doing the:
    • Sprint - 100 IM, 50 Fly, and 200 Free
    • Middle - 200 IM, 100 Fly, and 500 Free (also what the 12 & under USAS kids do)
    • Distance - 400 IM, 200 Fly, and 1000 Free (also what the 13 & over USAS kids do)
    • Or Masters can pick and choose between all the events (e.g. 200, 500, 1000 Free)
    • An "Animal" award trophy is given to the fastest male and female in each of the categories, Sprint, Middle, and Distance (I went Trophy Hoing today)

    The meet doesn't get very populated, partly due to the event selection, and partly from the time of year as well I suppose. I only travel down for this meet because I visit my grandparents for a few days as well on the same trip. I don't think I'd travel this far normally for just 3 events either.

    Warmed up about 800 yards or so - I had to get into the "masters mood" rather than the age grouper I've been lately. Lots of 50s and 100s of mostly free and a few lengths of backstroke, with lots of talking in between. I wasn't worried about my swims, knowing my conditioning would carry me through no problem. I really only wanted to do well in my final race of the day, the 1000.
    Did this meet on heavy Christmas training, with no additional rest aside from no swimming on Saturday (yesterday).

    400 IM - 4:40.60 - not bad for a "cruise".
    1:00.57 / 1:15.05 / 1:22.19 / 1:01.79
    Got the splits from my old head coach that I used to work with here in Canby. He was there with his high school boys/girls swimmers who were our timers for the day.

    200 Fly - 2:14.07 - whatever...not bad for how I swam it
    I told myself that I wasn't going to push it, and that my final 50 was going to be the fastest split of the 4. Who does this???
    Well, my final 50 was a 31.5ish, but not quite the fastest - my initial 50 was a 31.0. I did even split the 200 Fly, which is tough to do in itself

    1000 Free - 10:47.92 - very happy with this
    I was only 3 seconds off from my best time in the 1000, so considering the training I'm doing, this is good. I'm sporting a full beard right now, didn't wear anything remotely close to a "fast" suit either, just some plain ol' brief. I just got in a zone and went for it. The guy next to me said his goal was for me not to lap him 3 times. Knowing that, I tried to do just that, and got him 3 times on my final 50.
    Eric told me my splits were (roughly):
  14. Where dolphins swim

    The weather down here usually involves tradeoffs. You can have warm, but that usually also means wet and/or windy, or you can have chilly, which usually brings brilliant sunshine. I prefer the latter, because it means very swimmable conditions in the gulf, with the colder north wind creating very calm water conditions in my south-facing beach. (Since the water is fairly shallow, strong winds from the south can make for surf that breaks unpredictably until you get a couple of hundred yards out, and they can also blow in massive man-of-war invasions).

    And cold and clear is exactly what I got today. Shortly after sunrise I could see mist rising up from the gulf, there being that much difference between the water temps (around 60) and air temps (around 30). While I was sitting on the balcony admiring the view I noticed a pod of dolphins swimming and bobbing in the water in front of me. They stayed between the first and second sandbars—ie where I swim when I venture in--and were moving back and forth very slowly. I watched them for about 20 minutes before they moved further down the beach.

    By early afternoon the air had warmed up to the 50s, and the water was very calm, almost glassy.

    View to the east

    I decided it was time to go for a swim. I was expecting water temps in the low-60s, but double capped and wore earplugs just in case. I was glad I did, because the water seemed a little chillier than that. I swam the same mile-plus course as last week, down to the beach flag to the east, then back. I swam a little further out from shore than last time, hoping to avoid any hooks and lines from the guys who were surfcasting. The water was more blue than green today, and a little cloudier than last week—I could see the bottom, but couldn’t make out the shrimp tunnels or furrows on it once I got out to swimmable depths.

    It was easy going both ways—there was some wind from the north, more noticeable in the water than on the beach, which is sheltered by a 30-foot bluff, but there were no waves or swells. It almost felt like swimming in a big pool. I swam with less skittishness today than last week, and halfway hoped I would see the dolphins that had swum in the same area this morning. I didn’t though, nor did I see any skates, although the mermaids’ purses I saw washed up on the sand suggest they’re out there somewhere. The water felt cold on my skin the whole time, but I never felt cold inside, just happy to be out swimming under the welcoming sun. I stayed in and floated on my back a little after I was done, then waded the 50m or so over the sandbar to get back on shore. It was a good day.
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  15. Sunday 12/30/12

    Sunday 12/30

    PM only LCM

    500 swim
    6x100 @ 1:50 k/sw/dr/bld

    8x50 @ :40 RED
    3x100 @ 1:25 D1-3
    4x50 @ 1:00 V.S.

    100 EZ

    6x @ 5:00 per round
    100 FAST from a dive
    100 EZ


    200 EZ

    Total: 4400
    Swim Workouts
  16. Thurs-Sat, Dec. 27-31

    by , December 30th, 2012 at 10:19 AM (The FAF AFAP Digest)

    Zippo. We were traveling up to Pittsburgh and didn't leave in time for me to hit the Rivers Club for a workout. House renovations are coming along ... why are they always more expensive than you think?


    Made it to the Sewickley Y for a swim with Jimby's team.

    300 choice
    10 x 50 @ 1:15, SDK to 15 meters and build the rest
    8 x 50 kick @ 1:15, mix up strokes
    50 EZ
    8 x (75 @ 1:15 smooth + 25 fast @ :45)
    -- I did evens swim, odds kick, the 25s at approx 100 pace
    50 EZ
    1 x through, each 100 faster even with breaks
    -- I did 100 IMs with fins, think I was a :51 on last one
    100 @ 2:00
    100 @ 2:00, break :5 @ 50
    100 @ 2:00, break :5 @ 50 & 75
    100 @ 2:00, break :5 @ 25, 50, 75
    6 x 50 free w/paddles @ 1:00 smooth

    Total: 2800

    Jimby and I had a lovely dinner afterward. We checked out Water Rat's new manse (even though he was off skiing). Very fancy!


    I squeezed in a dryland session at the River Club.

    RC exercises, 10 min
    cable crunches, 110 x 3 x 15 each side
    wide grip lat pulldowns, 75 x 4 x 8
    leg press (on strange machine), 19 x 4 x 8
    abdcutor, 120 x 3 x 15
    wrist curls, 50 x 4 x 8
    overhead squats w/bar, 10
    long arm crunches, 2 x 50
    plank with flutter kicks on yoga ball, 25 (not so easy)
    box jumps, 3 x 10
    med ball slams, 2 x 10


    I had a great week of training last week. This week, not so much, too busy with life. Need to get to the pool later today.
  17. 7200 SCY

    by , December 29th, 2012 at 11:01 PM (Alex's swim journal)
    I was wondering how my distance freestyle day was going to go, since I've spent the last couple of days working pretty hard on the other strokes. I felt sore and run-down going in, but I stuck to my plan...

    5 x thru
    12 x 100 on 1:45
    200 breast on 4:00

    Cool-down: 200 back

    Each 1400-yard "set" lasted exactly 25 minutes and I finished the cool-down with 200 back in less than 5:00 so the whole swim, more than 4 miles, only took 2 hours and 10 minutes. My first time through the 100s didn't feel so great, some in 1:40, some in 1:30, I was all over the place... but at some point toward the end of the second set I relaxed and started zeroing in on a pace 1:35-1:37 per 100, which left me 7-10 seconds rest after each rep. The third and fifth sets felt the best... even when I was dog tired and my lats were screaming in the middle of my fourth set, questioning why I was still swimming, my 100s were coming in at 1:35-1:37.

    All in all I'm very happy with this. Instead of doing 6000 yards of free continuously in ever slowing pace (starting at 1:40 and falling off to 1:45 like last week, and this week it probably would have fallen off a lot more, given how sore I felt), I was able to hold an average of 1:36 for 60 x 100 on a 1:45 pace. Same distance and about the same total time in the pool, but a lot more quality swimming than I normally get on a distance day. I like it.

    This afternoon we (the family) went into Chicago and enjoyed the holiday lights on Michigan Ave, some exhibits at the Chicago Cultural Center, and then Millennium Park. We thought about ice skating, but that is not my thing and standing in a line for an hour just to get in with temps in the mid-20s didn't seem like the thing to do at the end of a long day, so we packed it up and headed back across the border. Fun family time nonetheless. And, bonus (!), we got home in time to see the fourth quarter of the Alamo Bowl on TV--Texas, our alma mater, in a come from behind win, 31-27, against Oregon State! Hook 'em, Horns!

  18. Under cloudy skies

    Today I enjoyed a mid-morning solo swim at the Panama City Beach pool. The sky was full of layers of different types of clouds passing quickly overhead, which lifted by the end of my workout. Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200 IM d/s by 25)

    12 x 25 @ :30, 3 each stroke, IM order, desc. within each 3

    200 IM: scattered, smothered, and covered*
    1 x 50 fly fast @ :50
    1 x 200 IM @ 3:30
    2 x 50 back, desc., @ :50
    1 x 200 IM @ 3:30
    3 x 50 breast, desc., @ :55
    1 x 200 IM @ 3:30
    4 x 50 free, desc., @ :50
    1 x 200 IM @ 3:30
    [This set doesn’t lack for 200 IMs, but the one that matters is the broken one comprised of the four fast 50s stroke. Today I went 37-36-41-34, for a 2:28 total.]

    100 easy

    8 x 50 kick @ 1:00, 1-4 RIMO, 5-8 IMO

    500 warmdown + drills + play

    *Another reason I love my pool: Driving home from it takes me by not one but two Waffle Houses!
    Swim Workouts
  19. LCM x 2 - Dec 29, 2012

    by , December 29th, 2012 at 08:34 PM (Workout Swimmer)
    OK, so I did doubles for the first time in ages - and it had to be LCM both times! Lucky me. On the other hand, I am noticing that I seem to be going significantly faster w/less effort - and no, I'm not drafting off the kids. (Not that I'm not trying - I'm just too slow to catch up & ride their feet!! -- doesn't hurt that we have to leave 10 sec behind each other)

    Morning Practice (6-8am)

    500 back/free
    500 P locomotive style
    2 x 250 - 50 stroke/50 free w/30 sec between
    2 x 250 K fly/free by 50's on 4:30
    5 x 100 P on 1:30
    500 stroke (breast)/free by 50's
    100 easy
    18 x 100 on 1:30, descending in groups of 6 (these were brutal - Scott F did them all on 1:15 - animal)
    200 easy
    800 steady state w/fins & paddles only - starting to actually enjoy this
    200 choice easy
    Total: 6100 LCM

    Afternoon Practice (3-5pm)

    600 back/free
    4 x 150 P no paddles
    8 x 100 IM on 1:45
    4 x 300 - swim, stroke/free by 50's repeat on 4:30
    100 easy
    4 x 200 K on 4:30
    100 easy
    10 x 100 goal set, descend in groups of 2 w/50 easy after each 2; first 6 on 1:40, last 4 on 2:00; first 2 w/in 10-12 sec of best, next two w/in 8-10 sec of best; next two w/in 6-8 sec of best, next two w/in 4-6 sec of best; last two w/in 2-4 sec of best; I did mostly 1:15-1:18 for the first 6, then I put on my zoomers (ah the advantages of being the only 50-year old on the team!!) - best one: 1:08 - ta da! Probably would've been a 1:20 w/out them, I was BUSHED by then!!)
    500 P mod pace
    400 cool down
    Total: 6600 LCM

    I really enjoyed swimming during the daylight hours for a change - the sky was beautiful, the air temp perfect. Only bad thing was they got the pool temp back up to 83-84 again. I thought I might just barf after that nasty set of 18 x 100's this morning.

    ALSO - got to play tennis for the first time since about Dec 8th - it was nice to be "back in the swing of things" as they say - only played an hour or so, but I was pretty much myself - considering mostly we just rallied the ball back & forth - the courts were pretty wet - we spent 5-10 min trying to dry them off when we first got there this morning, and I just didn't want to get involved in the whole "game" thing - since I was playing by husband & he doesn't take losing very graciously!!
  20. Week 12 - Saturday swimming with the kids

    by , December 29th, 2012 at 07:20 PM (After a long rest)
    So it's becoming a habit and I like it. I headed to the pool with my two kids. I swam laps while they bombed me from the diving board. We all had fun!

    I decided to do some 500s today.

    Warm up

    500 free
    500 catchup
    i felt quite stiff today but loosened up after the catchup.

    Main Set

    4x500 pull with paddles on 6minutes. I held about 5.25 which felt quite good.
    10x50 kick on 50

    Warm down

    200 easy
    4x25s under water with my daughter. She had fun hanging onto my stomach while we went under water. My son continued to bomb us.
    On the way home we stopped and had a Starbucks!
    Swim Workouts
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