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  1. Workout 06/12/13: OW (first of year)

    by , June 12th, 2013 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    I arranged to meet up with GregJS for another dip into the Harriman Reservoir over in Wilmington for a longer open water swim to gear up for the upcoming open water season. The weather forecast was not all that spectacular, which made the idea of swimming more appealing in order to get some exposure to less than ideal conditions. Picked up Greg with his kayak and we dropped-in at a different spot than our two swims last year.

    The tributary leading into the body of water was indeed roaring from all of the rain as of late. The water was easily eight feet higher than last summer, and the dock was a tad submerged as you can see in picture below. Air temp was ~60, water at 62, with a light drizzle falling from the overcast sky. Due to the conditions, my plan for a 2.5-3 hour swim was changed to "let's swim to the first bend and see how it goes."
    http://twitpic.com/cww19d

    The water was chilly, and it took a few hundred yards or so to get my head into the water comfortably. We swam for about 15 minutes before the sun poked out, and it would shine for a bit but then hide again for the duration of the swim. The wind also picked up a bit on that original leg of the swim, with whitecaps forming above the 8-12 inch swells. We ended up getting a tad lower in the reservoir than the last swim, circling around the small island before turning back. One lone motor boat out on the water today, and we only caught a short glimpse of it well away from us.

    I adjusted my feeds a bit. Took water at 30 min, then electrolyte mix on the top of the hour and maltodextrin feed on the bottom, but both at a lesser concentration and caloric count. Worked out well, and I also tried a powerade fruit packet thingy at 1:45 that settled in my stomach well.

    The last 30 minutes was a beast! Mind you, it took us ~15 min to swim down the same distance from the dock, but it took over 30 to get back. The water was rolling and I felt a bit like I was in one of those Endless Pools - pretty epic! Did get to alter my stroke a bit to see how it affected my progress, which was slow. Finally got to the dock and I was able to sample some warm tea that Greg brought along. I think he took the worst of that last stretch as the wind picked up (as the rain did as well) with the chop drenching him pretty well, while I was already wet and protected a bit from the wind.

    The track of the swim is here and documents the 3.76 mile (6k) swim completed in a tad over 2 hours. Only odd occurrence was a cramping of my left pinky toe. Another hearty thanks to Greg for braving the weather with me.
    Categories
    Swim Workouts , Open Water
  2. 6/12/13 cruise and post Pan Am brief thoughts

    400 mix up
    10 x 25 @ :30 w/fins
    -odds underwater kick
    -evens swim
    5 x 75 @ 1:30 (25dr,50 build)
    -went odds bk,evens br
    25 Ez
    8 x through
    - 4 x 25 kick @ 40 IM order
    - 100 IM @ 1:50
    5 x 75 @ 1:20 (25 stroke build, 50 free fast)
    25 ez
    4 x 150 @ 2:15 pull build

    3650

    First time back in the water since racing last week. This is just what I needed. Cruised through all of this and focused on just stretching out.

    I had a good meet in Sarasota last week. We don't have a LCM pool here to train in and my training had been very sporadic leading up to the meet. I had mixed emotions and expectations leading up to the meet. Needless to say, I am not a great LC swimmer.
    We arrived in Sarasota as tropical storm Andrea was building strength.
    Although my times were good for me, my splits were awful. Felt strong but out of shape (if that makes any sense).

    4IM seeded at 6:46.60 , went 6:44.52 6th place
    -I have NEVER done this LC and survived. Mission accomplished!!
    -My mind said "You can do this!"
    -My body said "Hurts, don't it!!"
    -immediately after my heat the cleared the pool/deck for the storm. No w/d, so I waited in line for a hot shower and stretched out a bit.

    2.5 hour storm delay

    50 free seeded at 33.10, went 32.25 20th place
    -another PR
    -signed up for this just for fun

    200 bk seeded at 3:09.21 went 3:04.94 12th place
    -another PR
    -It has been a long time since I had a PR in a 2bk in any course.
    -Very happy and feeling loose and confident.

    100 free seeded at 1:12.85 went 1:11.58 15th place
    -First time for this event also, so another PR.
    -Realized that I don't like this event at all.
    -Went into the locker room after wards and had some friends tease me about the piano I carried the last 50. It wasn't pretty.

    200 free seeded at 2:42.97 went 2:38.93 10th place
    -another PR, WTH??
    -REALLY died on the back half

    This was an incredibly well run meet and I need to give props out to everyone that made this possible. Sarasota is a beautiful place and my teammates and I had a wonderful time.
    Categories
    Uncategorized
  3. Week 37 - Wednesday

    by , June 12th, 2013 at 08:34 PM (After a long rest)
    I woke this morning with some discomfort in my left ear and some nasty drainage, so I am pretty sure I have an ear infection. I still swam but felt really old and really not on my A game today. Of course my coach decided today was the 20 minute swim for distance day as the main set. I did not feel really bad, just not like I did on Monday where I felt really strong.

    Warm up
    400 free with snorkel
    6x50 alternating finger drag and catchup drill on 50
    8x100 free on 1.25 descend 1-4 and 5-8

    Main set
    Timed 20 minute swim for distance
    100 easy
    10x50 kick with fins on 50

    Warm down
    100 easy

    Total 3725 meters

    I ended up going 1625m on the 20minute swim which is somewhere around 1.13 pace which is pretty good long course. I broke the swim down by 400 in my head and negative split the halves. I went off the big clock and in some ways psyched myself out of a really good swim by setting out at 5min pace per 400. Coach says we will be doing this once a month through September so I will have a few chances to better my swim.

    Updated June 12th, 2013 at 11:47 PM by StewartACarroll

    Categories
    Swim Workouts
  4. New crossfitness class

    by , June 12th, 2013 at 04:05 PM (Chowmi's Blog)
    Long time no blogging! I've been so busy with end of year school stuff and work that I haven't been on USMS.org very much lately. I am so glad it is the summer and I can get in some good training!

    My girls quit karate, so I took over the balance of their annual pre-paid dues and now I am doing the adult cross training class on Tues/Thurs nights until the end of the year. YIKES! That's a lot of prepaid classes!! No, actually I really like it! It's 1 hour but we often go overtime to about 1:20. In fact, I like it so much i'll probably keep it up!!!

    I must say, I started in great shape due to P90X and Insanity. Of course, one can always improve. I want to be able to do pull ups on bars where you have to bend your knee. No cheaty kicks. I cannot even do ONE right now!!!

    Swimming-wise i'm not as consistent with exactly what to do each week, but manage to get in good sets. Yesterday I swam on my own and made a point of doing a fast 50 off the blocks. It felt as good as ever, which isn't great but I suppose you have to go through mediocre purgatory before really getting that awesome fine tuning. I went 29veryflatlongsecondto30 but it was still 29didn'tsee28. I would like to get to 28's as consistently as I can ho-hum-am-I-swimming-today-yes-i-suppose-i-will get up and 28sty with no fanfare. If I 28'd it now, it would be like, is anyone around? did you see that? Wasn't I awesome? (SCM)

    I am quite happy with my backstroking. In fact, i've decided that my main events will be:

    4 x 50's
    100 IM
    100/200 back

    The really nice thing about these events are when you think about what you do in workouts. Mostly sprint bits, IMs, heavier sprints on the 50 free, and any conditioning set is...backstroke! That way, I can totally avoid doing sets like 8 x 100's freestyle. I just do 'em backstroke!

    No plans to race this summer. I really don't like LCM so I see no reason to do it. I will try to swim meets in SCM as much as I can, but it always conflicts with local USA SCY meets. I'd like to get some backstroke USA times in, and all my times are getting stale and I should enter some meets and built up my arsenal SWIMS times to at least within a 2 year range.
    Categories
    Uncategorized
  5. 6|12|13

    SCM

    WARMUP
    1000 various - WF, WFP, WFPS, and without

    WORK
    5 x 50 on 2:00 as 25 fast (hypoxic) / 25 easy
    5 x 25 kick on 0:45

    18 starts from a block


    Have a right shoulder injury, I believe it's a muscle strain. The pain is acute and only hurts when swimming (fast). Inflamation occurs at posterior deltoid region

    Name:  delt.png
Views: 199
Size:  11.5 KB

    First noticed this June 4 and thought it would quickly heal like other daily injuries I seem to get, but it hasn't. It only gets half better then I reinjure it. The injury was likely from June 3rd's workout when I did fly with fist drill. I've had a twinge in that area before from using too much weight doing lat pulldowns, but with immediate recovery.
    Categories
    Uncategorized
  6. 06.12.13 - Wednesday workout

    by , June 12th, 2013 at 01:43 PM (Pete's swim blog)
    Swam w/ Dave next to Dave, Dave and Sam. Dave C and I are Tapering for the Alabama State games next Saturday so we went with a different workout. There aren't a lot of Master's meets close to us (within about 100 miles) and I wanted to do a mid-year taper. So, this was it. Here's what I'm swimming:

    200 Free
    50 Free
    200 IM
    100 Breaststroke
    100 Fly
    100 Free

    Most of these I don't normally swim and I've never competed in the 100 fly. So, this is kind of a fun experimentation meet. As an extra bonus, I get to swim on my kid's Madison Dolphins team. I'm definitely looking forward to that part of the meet. We have 5 adults swimming on the team and 45 kids. It should be a lot of fun.

    SCY

    600 Warm up

    6 x 25 Shooters ~ 1:00 2 back, 2 front, 2 flutter
    6 x 25 Blast 15m, cruise ~ 1:00, Fly/Br/Fr
    100 Easy

    6 x 25 - 1:00 Fly/Br/Fr, sprint
    100 Easy

    10 x 25 - 1:00 IM Order, hard
    100 Easy

    100 Free as 75 Free + :15 rest + 25 Free
    ~1:45 Rest
    100 Free as 50 Free + :15 rest + 50 Free
    ~1:45 Rest
    100 Free as 50 Free + :15 rest + 25 Free + :15 rest + 25 Free
    ~1:45 Rest
    100 Free as 25 Free + :15 rest + 25 Free + :15 rest + 25 Free + :15 rest + 25 Free
    100 Easy

    4 x 50 kick - 1:15, blast to 15m, cruise
    4 x 50 kick w/ fins - 1:15, blast to 15m, cruise

    200 Cool down

    (2500 Total)
    Categories
    Swim Workouts
  7. 06.11.13 - Tuesday workout

    by , June 12th, 2013 at 01:02 PM (Pete's swim blog)
    Swam w/ Sam and Dave.

    SCY

    600 Warm up

    4 Rounds of:
    * 25 Fly/50 free - 1:10
    * 50 Fly/25 free - 1:10
    * 75 Fly - 1:10
    100 Easy
    My fly hasn't be clicking lately (probably because of my back) so this kind of hurt. I did make it but not quite as easily as I usually do.

    4 x 75 Free - 1:10
    4 x 75 Free - 1:05
    4 x 75 Free - 1:00
    4 x 75 Pull - 1:10 (Swim 100 on 1st and last 75s)
    4 x 75 Pull - 1:05 (Swim 100 on last 75)
    4 x 75 Pull - 1:00 (Swim 100 on last 75 -1:01)
    100 Easy

    12 x 100 Up/down kick - 1:40 (:10)

    100 Free Timed (1:02)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  8. Breaststoke today with an unusual drill

    by , June 12th, 2013 at 08:40 AM (Mixing it up this year)
    Needed a recovery day but I don't see how this was, especially when my elbow started hurting toward the end.

    500 free
    500 free kick w/zoomers
    4x50@1:15 breast pull w/zoomers
    4x50@1:45 breast scull drill w/snorkle
    4x50@1:15 accordian drill w/snorkle
    4x50@:15RI breast using only 1 arm and the opposite leg - the non working arm is holding the non working foot this is an ackward drill but it does serve to strengthen your stroke and help you figure out the most effective way to pull and kick so the first one is rt arm & lt leg then switch to lt arm & rt leg
    4x50@1:15 breast
    300 breast kick
    200 back EZ

    Total 2500 meters
    Categories
    Swim Workouts
  9. Tuesday 6/11/13

    Tuesday 6/11

    AM LCM + Crossfit

    AM swim:

    300 swim
    5x100 @ 2:00
    3 - drill, odd: BR, even: FR
    2 - scull w/ buoy
    6x50 @ 1:00 focusing on smooth stroke for 35M and then blasting 15M straight arm FR w/ 0 breaths

    2x
    8x100 @ 1:50 kick FR
    2x200 @ 2:30 AE
    50 @ 1:00 EZ
    4x50 @ :55 200 PACE (AVG: 32.5 for both rounds)
    50 @ 1:00 EZ

    200 EZ

    Total: 4300

    Crossfit:

    Strength W.O.D.:
    back-squat
    5 @ 85 lbs
    5 @ 105
    3 @ 125
    5 @ 140

    W.O.D.:
    10:00 AMRAP
    10 plank-ups
    20 mountain-climbers (on each leg)
    20 lunges (10 each leg)
    10 triangle abs w/ 15 lb plate

    Results: 6 rounds + 8 plank-ups