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  1. Workout 08/26/13: OW

    by , August 26th, 2013 at 10:53 PM (Maple Syrup with a Side of Chlorine)
    I had a busy weekend at work and a quick day today. We interviewed for a second exchange student this afternoon. The boy from South Korea is coming on Sunday, and we might be hosting a girl from Germany as well. There are students with no homes to stay in, and with some extra room we are happy to help.

    I headed east this evening, despite the overcast sky and threat of thunderstorms, to meet up with GregJS for a swim at Lake Raponda. Here is the southern edge that greeted us as we drove to the beach to unload:

    No one else was adventurous enough to join us, which was too bad since the poor forecast kept all the boats off the 68 degree water. It was kinda strange swimming under total cloud cover, a little darker to the south with slight light trying to break through to the north. The water in this secluded spot is clear and not very deep, offering a great look at the rocks and other fauna below. Greg and I did a large loop totaling just under 1.4 miles in a little less than an hour. I even got to sample one of Greg's lemon-ginger scones before heading home!

    I am still ahead of GTD and two miles from 200, so even with the pool closed until next Tuesday, I should be on track to reach my goal of 300 miles for the year. We have one more group swim planned for Saturday morning, and I'm going to try to get in a swim or two myself on my own before then.

    Updated August 26th, 2013 at 11:41 PM by rxleakem

    Swim Workouts , Open Water
  2. Monday 8/26/13

    Monday 8/26

    PM only SCY

    800 (200 swim/200 kick w/ board)

    6x25 @ 1:30 scull w/ snorkel (really slow interval to focus on technique)
    100 EZ

    10x200 @ 2:30 AE **
    - cruised the first 9 and worked #10 (2:11, followed by 6 straight 2:10s, 2:07, 2:11, 1:58)

    250 EZ

    Total: 3300

    ** Most of today's practice was stationary body position drills, but the 10x200 was punishment for a few weeks ago when Kyle scheduled water polo for practice and only 12 of the 40 kids in the group showed up. He said we would be punished on day #1 as soon as practice started back up. To be quite honest, I did not find it to be punishing at all, but then again I did not take 3-5 weeks off!

    I also ran with my college girls during their practice, clocking a 21:43 5K (about 6:59-7:00 mile pace).
    Swim Workouts
  3. Monday, August 26, 2013

    by , August 26th, 2013 at 10:11 PM (Workout Swimmer)
    So went to a little meet on Saturday and swam possibly the slowest I ever have in my entire career, other than at practice. Came away super motivated to bust out 100's on the 1:10 pace or better. Accomplished this pretty much this morning, at least. Plan is to be able to do 1:10's on the 1:30, then on the 1:20, then then on the 1:15. Today the main set was 200's and our lane picked the 2:50 interval, which, of course, afforded me a lot of rest. I descended down from about 2:33ish to 2:24ish. On my own at the end, I did 50's on the :45, and made myself go :35 or better on all of them. I think maybe I have gotten into the rut of the "just making the interval is good enough" mentality. That's gotta stop - if I want to swim fast in meets, I have to swim fast in practice! I want my leisurely pace to be 1:15, and right now, it's more like a 1:22. I can repeat 1:15's on, like, a 500, but I'm really pushing to do it, and that's not where I used to be. Changes will be made.

    Todays practice:
    500 back/free
    500 pull
    200 kick (breast)
    5 x 200 @ 2:50, descend 1-5
    100 easy
    8 x 50 kick @ 1:00
    100 easy
    12 x 25; 3 free, 3 stroke (breast) on :45; drill, 4-cycle speed play, sprint
    200 easy
    10 x 50 pull@ :45
    300 breast/free

    Tomorrow: weights!
  4. 08.26.13 - Monday workout

    by , August 26th, 2013 at 02:11 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt weak and tired through most of the workout. My times were OK though. Not sure why that is. I did play soccer for 90 min last night. Maybe I'm just a little worn out from that.


    600 warm up

    4 x 200 - 3:00, Convert free -> IM (missed second one)
    1:00 Break
    4 x 200 - 3:00, 3:10, 3:20, 3:30, Convert IM -> IM Kick, start w/ 50 kick/150 IM
    1:00 Rest
    4 x 200 - 3:00, 1st, 2nd, 3rd, 4th 50 Kick
    50 Easy

    4 x 200 Kick w/ fins - 3:30, descend (made 2:32 on last one)
    50 Easy

    12 x 50 - 1:00 (3 x IM Order)
    50 Easy

    500 Timed Pull (5:32)
    I was a bit surprised at this. The 12 50s felt awful even though I had a couple fast 50s. Dave led the way through the first 150. I pulled even and started building a lead by 250 yards. Dave caught the clock after 300 while taking his first breath on the 13th length. He said were were ahead of 3:20 when he checked. By then I was a couple body lengths ahead but hurting very badly. At 400 yards, I was questioning whether or not I could finish. Somehow I kept it going and had enough lead to hold off Dave (for once). My arms were tingling when I was done... almost like they were going numb. Never felt that before and decided to cool down.

    100 cool down

    (4950 Total)
  5. Without a swimming home!

    by , August 26th, 2013 at 01:54 PM (Chowmi's Blog)
    We are 1 week into the annual 2 week Baylor Fitness Center pool cleaning. It seems like forever. So in the meantime, i'm swimming LCM at SMU at evening and/or weekend practices.

    It's hard to say whether I am swimming well or not. The sets are quite different and honestly I don't really feel any need to prove myself, swim fast, or do anything extra special. In fact, I am now swimming in lane 4 to avoid the awful group dynamic and so I am leading the lane. I estimate I put in 87.5% blended effort, and modify some, but not as much as i'd like. Just trying to get through the next week without losing conditioning, sprint mode, or feel for the water. But I am also very conscious that I am only "treading water" and not making any attempt to "train" or "further fine-tune".

    I'm not sure how fast I am going. LCM just doesn't translate. Here are some sample times:

    6 x 100's pull on 1:55 desc. by 3: Held low 1:20 to 1:13's
    50's pull on 1:00 held 36-28
    A few 50's strong 33 high
    100's kick - strong effort 1:18 with optimus fins; otherwise 45 ave per 50 on 150's kick.

    So I don't think that's great, and i'm thinking the best thing to do is put on my TYR Burners and chase my swim times. Or wear my Speedo optimus fins and go my swim times.
  6. Sunday Swim

    by , August 26th, 2013 at 11:32 AM (One Stroke at a Time)
    August 25

    150 (yes, I missed warm-up again)
    6 x 125 kick on 2:10 build each 125 odds whip evens flutter
    9 x 100 pull on 1:30 broken at the 75 for 5 seconds with the last 25 with one breath
    4 x (50 breast on 1:10 descend then 250 on 3:50 swum as 200 free/50 back)
    100 easy
    3100 yards

    This was the first Sunday practice I've made in several months. Sunday's are generally distance/pace and I was limited in my ability to do this. (The main set today was 7 or 8 rounds depending on the lane and intervals so I did about half of it). I debated not going but decided at the last minute to head over to the pool (leading to missing warm-up again). I'm a little jealous reading everyone's meet reports because I wish there had been another meet here this summer (The Houston area had one). I really enjoyed seeeing people from other teams and hanging out at the meet in June. I would like to do this again. I'll have to wait until November when there is a short course meters meet here (although I may be at a chess tournament with my son that weekend so I'll see).
  7. Week 48 - Monday

    by , August 26th, 2013 at 08:31 AM (After a long rest)
    I woke early again this morning, but unlike prior mornings I was sore and stiff. Yesterday and Saturday I worked on a work project and pretty much sat in a chair in front of my computer all weekend. It was not much fun but needed to be done. Today's practice was really long and tiring and I suspect I will be sore most of the week based on how I currently feel.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 40 getting my heart rate up

    Main set
    10x300 pull with paddles on 3.30
    100 easy
    4x(2x50 back on 55, 100 free on 1.05)

    Warm down
    100 easy

    Total 5200scy

    I held 31s on the transition 50s. I went 3.05s for the first 7 of the 300s, then had a 3.06 and 3.07 but finished with a 3.04. I did not feel that quick but was very pleased with these. On the last set the 50's back were active recovery and the 100s were fast. I went 1.01s on the first 3 100s and the last 100 I went 58. I was like jello when I got out.

    Updated August 26th, 2013 at 07:19 PM by StewartACarroll

    Swim Workouts
  8. Temperature Inconsistancy

    by , August 26th, 2013 at 07:33 AM (Mixing it up this year)
    Well the CCAC is on the hot side now at 81.5 compared to the 77.8 last week. At least it wasn't the 85 the Y has.

    500 free
    500 free kick w/zoomers
    5x50@1:10 free rt arm only w/paddle held 1:01's I can tell I don't get as deep a pull on this arm
    5x50@1:05 free lt arm only w/paddle held :56's
    250 kick w/zoomers
    5x50@1:00 free paddle on rt hand 4 kicks on the paddle had pull
    5x50@1:00 free paddle on lt hand 4 kicks on the paddle had pull
    250 kick w/zoomers
    5x100@1:45 free w/snorkle

    Total 3000 yards
    Swim Workouts