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  1. Will we be OW ice skating by July?

    Today I swam 2 miles out at Brighton Beach with some CIBBOWS friends. The water continues to get colder instead of warmerótoday Cara measured it at 52, down 2-3 degrees from last week. Strange, but I'm not complaining--I think this extended cold water season is pretty nice.

    It was a beautiful day to be at the beach, sunny, calm, and with air temps nearing 80. The water was clear and green and refreshing, and I enjoyed the familiar swim down past the Coney Island attractions and back. The water temperature seemed very mottled, with distinct patches of warm and cold.

    We had a big group out today, nearly 30 people. Otherwise, the beach wasnít too crowded, and very few other people were out in the water. I didnít see any sea life today, but a few patches smelled distinctly fishy. There were some nice swells and even some whitecaps pushing me along for the last half-mile or so, which was odd because it didnít seem too windy out today.

    I enjoyed warming up on the beach and chatting with friends old and new before heading back into the city. I really love the sensation of getting chilled through, then feeling the sun and sand warm me up from the outside in. Summer finally feels like itís here, with our big group back for weekend swims, and various races approaching. My first OW swim of the season (a 5k) is next weekend in the Hudson, and many of the people out at the beach today are either swimming MIMS in a couple of weeks or involved in supporting it (Iíll be a boat observer for that). The season is here!

    I got a cool cookbook last week that looks like it might be useful for open-water feeds. Called ďFeed Zone Portables: A Cookbook of On-the-Go Food for Athletes,Ē itís full of little snacks that look tasty and suitable for eating while exercising (as the title suggests). Itís written with an eye towards cycling nutrition, but with the right containers many of the recipes could be adapted for in-water feeds. I almost want to sign up for a swim long enough to involve feeds again so that I can try things like the blueberry and chocolate coconut rice cakes, or tiny potato and leek frittatas (made in muffin cups). For this summer those will have to just be meet treats or boat snacks, but Iíll be keeping them in mind if I ever plan another long swim.
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  2. 05.27.13 - Monday workout

    by , May 27th, 2013 at 09:36 PM (Pete's swim blog)
    Dave, Dave and Roger met Carlile and myself at about 10:00 AM for a memorial day swim. Solid workout but nothing too special today.

    SCY

    600 Warm up

    2 Rounds of:
    * 100 IM - 1:30 (Second round I did 25 kick/75 free due to some confusion)
    * 75 Kick - 1:20
    * 50 Fly - :50
    * 25 Kick - :30
    4 x 50 Kick - 1:00, :55, :50, :45

    16 x 100 - 1:40
    * 1 - All fly
    * 2-5: 1st, 2nd, 3rd, 4th 25 kick, rest fly
    * 6 - K/K/F/F
    * 7 - F/K/K/F
    * 8 - F/F/K/K
    * 9 - K/F/F/K
    *10 - F/K/F/K
    *11 - K/F/K/F
    *12-15: 1st, 2nd, 3rd, 4th 25 fly, rest kick
    *16 - All kick
    100 Easy

    2 Rounds of:
    * 200 Free - 3:00 (2:26, 2:17)
    * 200 Fly - 4:00 (2:49, 2:49)
    * 200 Kick - 4:00 (3:10, 2:57)
    Took the first round easy. On the second, I was sucked into a race w/ Dave. Really wanted to break the 2:49 fly from the first round but after going at it with him on the free, I didn't have much left.

    4 x 25 - :40, no breath
    4 x 25 - :20, hard
    4 x 25 - :40, IM Order easy

    50 Br, Hard - :38

    (4650 Total)
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  3. 5|27|13 LCM - DPS breakthrough (Finis Agility Paddles Work)

    ​1700 M

    WARMUP

    900 free WFSP
    • SPL: 25 - 26

    300 drill
    • focus on the improved DPS


    WORK
    4 x 50 on 3:00
    SPL-time

    1. 36 - 0:43
    2. 36 - 0:35
    3. 37 - 0:34
    4. 50 ez


    200 ez WFSP

    50 WF for time - 0:25 (high)
    • felt comfortable at 35M without breathing so I kept my face down and continued killing brain cells to the wall . Best LC time with fins for me.


    WARMDOWN
    50 ez

    Something clicked during warmup with my catch using the paddles. Carried the improvement in to the set of 50's. Former ones were about 40 strokes going at a 34 pace.

    If a hypoxic 25 seconds at hard effort is possible, when SCY comes back around in 2014, I should consider a no breather strategy

    I lost 2 lbs since last month (159lbs), need to eat more.

    Updated May 28th, 2013 at 12:55 PM by __steve__

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  4. Mem Day LCM, May 27

    by , May 27th, 2013 at 05:36 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warmup:

    500 various
    100 scull
    8 x 50 DPS free @ 1:00-1:10
    50 EZ

    Main Sets:

    2 x through kick w/fins @ 1:15
    15 AFAP + 35 EZ
    25 AFAP + 25 EZ
    35 AFAP + 15 EZ
    50 EZ
    50 AFAP (flutter = 29, dolphin = 29)
    2 x 50 EZ

    50 EZ

    2 x through swim w/fins @ 1:30
    15 AFAP + 35 EZ
    25 AFAP + 25 EZ
    35 AFAP + 15 EZ
    50 EZ
    extra 1:00
    50 AFAP
    2 x 50 EZ

    R1= fly (50 = 27 low)
    R2 = evil (50 = 31)

    50 EZ

    8 x 50
    odds = smooth DPS back @ 1:00
    evens = backstroke kick

    50 EZ

    Total: 3000


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Woke up this am and learned that our appraisal was exactly the asking price! So all contingencies are removed and our full price house K is fully ratified. What a relief! I think the whole process would have been less stressful if we hadn't started off with the psycho buyers and 4 structural engineers and a lowball appraisal. They spooked us. Very happy to have it wrapped up. But now I'm going to start missing my house.

    Made it to Mason today and it was deserted. Got in a solid speed workout. I may assign the main sets to my HIT folks.

    Happy holiday everyone!
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    Swim Workouts
  5. Monday 5/27/13

    Monday 5/27

    AM only LCM

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x150 @ 2:20 k/dr/sw w/ fins
    8x25 @ :20 rest build to FAST

    7x100 @ 2:15 "special" 100s w/ fins (they had some name I can't remember...as you will see, the O2 deprivation I suffered clouded my memory!)
    - start at the 15M mark and kick under H2O 15 meters into the wall
    - flip and kick smooth on back in streamline 50 meters into the wall
    - flip and kick under H2O 35 meters back to the original 15M mark

    100 EZ

    2x
    5x100 FR kick
    RD1 @ 1:55
    RD2 @ 1:50
    400 @ 6:00 swim w/ fins last 25 of each 100 FAST
    6x50 FR kick
    RD1 @ :55
    RD2 @ :50
    200 @ 3:30 swim w/ fins last 50 of each 100 FAST

    100 EZ

    12x50 @ 1:00 FL
    2 - 3 kicks 1 pull drill w/ fins
    1 - first 25 build
    1 - last 25 build

    100 EZ

    Total: 6200
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  6. Bath water today at 86

    by , May 27th, 2013 at 11:40 AM (Mixing it up this year)
    Saturday was hot but today was hotter at the Y. I tried to push as best I could but the heat zapped my strength.

    3x200@3:30 free
    5x100@1:30 free w/paddles these were touch and go
    8x50@:45 free w/paddles &bouy held :40
    2x200@3:00 free w/paddles & bouy held 2:45
    3x100@1:40 free w/ paddles & bouy held 1:21
    1x200@3:00 free w/paddles & bouy 2:45
    8x100@1:45 free went 1:30,1:30,1:30,1:30,1:28,1:28,1:27,1:26
    8x25@:40 free every 3rd fast
    1000 free kick w/zoomers build
    3x200@4:00 free x50 Sw/P/K/Sw

    Total 5000 yards
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    Swim Workouts
  7. Sun - May 27 - Getting an Extra Swim In

    With the girls out of town, I was free to do whatever. So, fixed a big breakfast of breakfast burritos, went to church, and, instead of going out to eat, went swimming before driving up to Nashville to have a late dinner with my daughter, Channing.

    Swam 4500 yards although it felt like 9000. But, I did swim harder and worked on my pace. So it was a good workout and I was done at 4500 yards. Afterwards, figured out, I had put in 33,400 yards since Monday (6 workouts in 7 days).

    5x100 Free on 1:30 (Descended from 1:20 to 1:15)
    3x200 Free on 3:00 (2:35; 2:35; 2:32)
    5x100 Back w/ paddles on 1:40 (1:17; 1:17; 1:18; 1:19; 1:17)
    2x100 Kick
    500 Back w/paddles -7:10
    500 Free w/paddles - 6:32
    2x100 Kick
    5x50 Back w/paddled on :50 (:37-:38)
    5x50 Free w/paddles on :50 (<:35)
    100 Kick
    4x100 Free on 1:30
    2x100 Back w/paddles on 1:40
    2x100 Kick
    100 Free

    4500 yards
    89 minutes
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  8. Training for 400 IM LCM...

    by , May 27th, 2013 at 01:12 AM (Alex's swim journal)
    ... and is open water training even thinkable in WI right now? It's already Memorial Day weekend and none of the area lakes are even close to opening for swimmers... only two weekends ago they were postponing opening day of fishing in MN, because there was still too much ice cover on the lakes. I'm hoping that the water done here in southern WI is warming faster than the air temps; we've had highs in the 50s for a few days now, but at least it's sunny. Morning swims with air temps in the mid 40s to mid 50s won't be so bad if the water is in the 68-70 range, but I have the feeling my local lake might not get that warm for another few weeks. Would love to know where my fellow Southeast-Wisconsinites are doing their OW training right now; Lake Andrea doesn't look like it will open this week and I don't have a wet suit, so I'm not going to brave the 40-degree temps in Lake Michigan.

    So, I'm stuck at the Y in the SCY box for now... which means I'm getting a little worried about being ready for the LCM state meet on 6/23. I'm trying to compensate by adding distance and working on endurance for fly, back and breast. For two weeks now I've managed to get in (per week) at least three 4000-yard days, and three 2-3000 yard days; I'm still managing about 12 miles/week. Here are some of my favorites from the last couple of weeks from the 4000-yard range:

    OK, Tuesday 5/14 was 4000 in about 90 minutes; focus on 200s:
    6 x 200 alt fr w/ pull (buoy and paddles)
    4 x 200 fly on 5:00
    4 x 200 bk on 4:00
    4 x 200 br on 4:30
    400 EZ (4 x 100 fr/pull on 1:45)

    Two days later I did this one, 4000 SCY in 85 minutes, focus more on turnover, being quicker, but still 800 on each stroke, my endurance is getting better:
    400 EZ on 7:30
    4 x 100 IM on 2:00
    200 IM on 4:00
    1:00 rest
    10 x 50 fly on 1:05
    10 x 50 back on 1:00-1:05
    10 x 50 br on 1:05
    10 x 50 fr on 1:00
    200 IM on 4:00
    4 x 100 IM on 2:00
    400 EZ

    Two days after that one, Saturday 5/18, I did this monster endurance workout; Scotty thinks I'm crazy for doing 800 IMs... I think I'll be glad I did them when I'm doing 400 IM long course for the first time:

    400 EZ on 7:30
    4 x 800 IM on 16:00 (15:10, 15:05, 15:01, 15:20)
    400 EZ in 7:00
    --I finished this whole workout, 4000 SCY in only 78 minutes

    This week I also had three 4000+ days; Tuesday's was painful (4200)... 450 IMs? I'm trying to account for that extra 40 yards in the 400 meter version:

    WU:
    6 x 200 on 3:30-3:20 (alt. fr/pull)
    MS:
    6 x 450 IM on 9:00 (8:20-8:45)*
    CD: 300 EZ

    *reps 1-2 = 125 fly, 125 bk, 100 br, 100 fr; reps 3-4 = 100 fly, 125 bk, 125 br, 100 fr; reps 5-6 = 100 fly, 100 bk, 125 br, 125 fr

    Thursday was also an 85 minute, 4000-yarder with a lot of stroke work and drill... one-arm fly drills are really helping my flow on the full-stroke fly.

    Saturday, I came back for another 4400 and swam a decent 10 x 200 IM set... felt pretty strong the whole way through:

    WU (700):
    200 EZ fr
    100 bk
    100 br
    100 fr
    100 3r/3l fly
    100 fr

    MS (3200):
    10 x 200 IM on 5:00 (3:25-30)
    6 x 200 on 4:00 (alt. fr on 3:30 and bk on 4:00-4:30)

    CD (500):
    2 x 100 fr
    4 x 50 fly (1, 3 in :48-:49; 2, 4 3r/3l fly)
    100 EZ

    Today I had something of a break-through with breast... I finally found my caterpillar... after struggling with rhythm on breast and what seemed like a really slow turn-over, never seeing my times come down (busting a gut to swim 50 in under a minute), I swam a :49 50 br today after some pull drills... now I know why it's a short-axis stroke! I had been putting way too much energy and focus on my arms and shoulders, trying to get a stronger pull, when really it's all about the abdomen and back, timing with the kick and streamline. Today, for the first time, I felt like I was doing it right!
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