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  1. Workout 07/15/13: evening

    by , July 15th, 2013 at 10:34 PM (Maple Syrup with a Side of Chlorine)
    Well, I made it back into the water today for a recovery swim, after racing 12.4 miles OW in the past two weeks - you can ready my Peaks to Portland blog here. Had a great weekend in Maine, and was not overly tired for work this morning. Got in the water before supper:

    200 Fr/200 Bk/200 IM drill

    Kick-Swim-Pull with snorkle (board/Agility paddles/buoy)
    050 100 150
    100 200 300
    050 100 150

    100 easy and out
    (Solo/Rec/1900 yds/35 min)

    Recovery. In order to get two weekends off in a row, I needed to swap so I will be working Wed->Tues, maybe covering in Rutland again next Wed, meeting at corporate next Thurs, then my regular weekend next week. Swimming will be sparse, but I'll do my best to get in as much as possible to keep moving with Betsy Owens in 4 weeks. Should be an intersting experiment! Haha
    Swim Workouts
  2. Strait of Juan de Fuca: training, part 2 of 2

    by , July 15th, 2013 at 08:14 PM (Please tap on the glass)

    WooHoo! Itís taper time! [Cue Team America music, cleverly sing ďTaper Time!Ē instead of ďAmericuh!Ē]

    Actually, pretty much every other week has been a taper since the last training entry, and the reason is counter-intuitive. I stopped moving around. Yes folks, Iíve not travelled for work in over five weeks. Once again, I have a permanent address (and my new mattress is being delivered in a few hours). But with the open schedule comes a choice of how to spend my time; I can all of a sudden choose when to train, and not let departure times dictate when I must train. It took a few days to relearn that skill.​

    Making it harder to set a regular training schedule, the water in the Sound has been changing. Seattle has had an amazingly sunny spring (amazing if youíre into that sort of thing). Sun is something both Seattleites and algae love, and therefore Alki beach has been crowded with both. And where the algae bloom, so do the jellyfish.

    Before we get to the jellies, letís talk about the temperature. The endless sun here has been causing me a bit of trouble. In the evenings, with the downtown buoy reading 53F, the water at Alki (3 miles away) feels downright warm. Naturally, if you want to swim in cold water, you resort to waking at 4am to swim at 4:30 before the 5:11 sunrise. And with great pain (consider, bed to 53F in under 30min at 4am) comes great beauty. The beach at that hour is gorgeous. And all mine, no crowds.

    Getting out of bed at 4am is a complicated set of mental gymnastics. ďMy waterbottles arenít filled,Ē was my first excuse that kept me in bed. Lesson learned. ďJellyfish,Ē was the next, and legitimately so. Iíd been doing a Matrix-style front crawl for days dodging the three to twelve inch blobs of terror, and had no emergency vinegar on hand. Turns out, those blobs donít hurt. The egg-yolk jellies sting so weakly they canít be felt anywhere but on the thinnest of skin, which is excellent because by mid-June they were unavoidable. There were days where Iíd be wrist-deep in one while shaking off another that had draped itself across my goggles. I even managed to get a tentacle up the nose at one point (only mild irritation).

    The height of my training was a test swim with SJDF kayaker Steve at the end of June. We left Alki and headed around the lighthouse and south to Lincoln Park on the flood tide, and returned four hours and 13.5km later on the ebb. Although I was tired after, it felt great. All of the experience from the past three years is paying off. And the best part: no Advil and no sore joints! My shoulder was pretty bad after MIMS last year, but Iíve been working on, no, conscious of technique since then and itís paying off.

    Following the four-hour swim, I promptly got on a plane and took a week-long roadtrip, then returned to Seattle for a few more days of solid training. One last big push. The 90min to 120min swims have been mentally draining after a long day at work, so I traded once-or-twice-weekly for daily short swims (60min to 90min). In addition, I tried making them more fun. Iíve been doing runs up the seawall stairs every kilometer, or swimming to the Anchor Park pier (2.5km), jumping off it, and swimming back. Itís very different than just doing 2, 3, or 4 trips to the lighthouse, and exactly what I needed to keep my focus as we approachÖTaper Week! Woot!

    Looking back, the past few months has held the minimum amount of training required to make this swim a success. Normally, Iíd be disappointed with this. As I learned in the Chesapeake Bay swim a few years back, Iím a better swimmer than ďmade it out of the water alive,Ē and hence should act accordingly. But this swim has been about so much more than yardage. Youíve seen the posts about planning, right? Victory in this swim will be defined as jumping in and touching Canada. After the start, itís easy. After the start, itís just a 6 hour swim.

    Updated July 15th, 2013 at 08:31 PM by andrewmalinak (typo)

  3. 07.15.13 - Monday workout... catching up on blogging

    by , July 15th, 2013 at 06:41 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Meredith and Carlile. Long swimming weekend. Thursday was our district dive meet. Since my daughter dives in the under 10 category, it wasn't too bad. We were done early and headed home before the older divers did their 3 meter competition. Friday and Saturday was the district swim meet. This wasn't so bad. It was held 50 miles away in Guntersville, AL. I got in about 4500 yards in the morning and then headed off w/ the kids for warmups. My younger son had a decent meet. He started off as a backstroker but seems to be embracing his breaststroker genes finally. He was just a couple seconds off state qualifying times (for breaststroke) and still has a year left in his age group. The highlight of his meet was that I brought my laptop to do work. He talked me into letting him play Starcraft II on it all weekend. My daughter had a tough meet. She dq'd the breaststroke (dolphin kicked too many times off the dive) and regressed on freestyle. I don't worry about it too much though. She's a natural diver and has a strong dolphin kick. She's almost always the first one to 12.5 yards. Once she gets a stronger stroke, she is going to be very competitive. My older son had a great meet in a slow pool. He dropped lots of time and has gone from the guy who is always last to somewhat competitive. What's more, he seems to want to swim w/ me in the winter and can't wait for next year to start.

    I tried to swim Saturday morning but the annual city meet was going on. Sunday I got away for a pick-up soccer match. Running didn't hurt nearly as bad as it did last week. Still need to watch my back pain a little though. Meredith joined us for an hour this morning and then did lifeguard duty. When my leg cramped up on the 400 IM kick, she did NOT jump in to rescue me. I had to one arm swim to the shallow end and save myself . Cramps were probably from dehydration and soccer last night.


    600 Warm up

    6 x 50 - :45
    8 Rounds of:
    * 100 Pull - 1:10 (1:05s, raced Dave for a :58 on the last one)
    * 50 Kick - 1:10
    * 50 Pull - :50
    * 50 Kick - 1:10
    50 Easy

    400 IM Kick (only made 350 before cramping)

    6 Rounds of:
    * 100 Free - 1:30
    * 50 Kick - 1:00

    *** Out of time ***

    (4250 Total)
    Swim Workouts
  4. Monday, July 15, 2013

    by , July 15th, 2013 at 06:06 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 73%

    Warm Up SCY
    400 FR as 50CU/50Swim
    4x300 FR on 1:00, 300 as 100K/50RA-50LA/100CU w/snorkel
    300 BR as 6(25K/25Swim) w/snorkel

    *Set 1*
    4x100 FR on :30 rest as 50CU/50 Strong SPL-26/27
    2x50 BK on 1:00 *40
    4x100 FR on :30 rest w/agility paddles-buoy-tube, *1:16-1:12
    2x50 BK on 1:00 *39
    8x100 FR on :30 rest as 50CU/50 Strong SPL-22 w/fins
    2x50 BK on 1:00 *38
    4x100 FR on 1:00 rest desc 1-4, *1:12-1:07
    ---100 BR Kick

    *Set 2*
    5(5x50 on 1:00, 2:00 rest)
    Rounds 1-3-5 FR as 25CU/25Build w/fins-snorkel
    Rounds 2-4 Fly w/fins
    ---200 BK

    *Set 3*
    4x200 FR on 1:00 rest as 4(20 meters fast/80 smooth)
    ---100 BK

    *Set 4*
    4x50s FR as #1-3 timed off blocks, #2-4 EZ swim
    *28.02, 28.97

    Warm Down
    2x100 FR SPL 26
    1x100 BK

    As the workout progressed towards the end to Set 2 I was still moving along well, however I could sense my kicking power and hand feel for the water beginning to fade. Set 3 was fun, but I was quite tired at the end (more warm-down was needed in retrospect), and getting on the blocks for Set 4 I could feel my joints aching.

    The first fast 50 I was too long underwater before the breakout, and then as I tried to build the last 25 my stroke felt ragged and less than powerful. At that point I should have just mentally prepared for the second fast 50 as a strong, long, and smooth effort no matter what the time. Instead I tried to power my way to a faster time resulting in a unnatural tempo, and so it felt worse than awful. I can be such a mental case with lack of self-confidence, even though I know that I always swim more relaxed and effectively with a 85-90% smooth controlled effort compared to max effort from the start.
    Swim Workouts
  5. July 13-15

    by , July 15th, 2013 at 05:28 PM (The FAF AFAP Digest)

    Bike, 70 minutes





    600 various
    4 x 50 scull w/agility paddles
    8 x 50 fly drills @ :15 RI
    12 x 25 shooters w/fins @ :40-:45
    100 EZ
    10 x 50 DPS free w/agility paddles @ 1:00
    50 EZ
    5 x 50 breast dolphin, work on head position @ 1:10
    100 EZ

    Total: 2500


    I was dry for 3 days, just super busy. I'm also really exhausted from getting up at the crack of dawn to drive to MD for the Region 3 track champs. Lil Fort was off her best times (prolly due to heat and her own busyness), but qualified for nationals -- first in the 3000 and second in the 1500 (top 5 advance). Nationals is a horrible time for us, literally days after we move. But it's fairly close (NC) and we can't go next year (vacation conflict), so we decided we'd take her. I wish it was in Maine!

    I was so beat that I just did a technique workout today. Hopefully, I'll have more pep tomorrow. The next two weeks will also be crushingly busy, so I fear that I will fall further out of shape. I read Mark Kutz's admonition to not let that happen in Swimmer. Hopefully, I won't be moving again for a long long time.

    I was really happy with my SCY rankings (well, maybe not that 100 free where I missed the wall!). I was also very psyched that the two mixed medley relays that I swam with Teen Fort and other Patriot Masters studs were both #1.

    2013 Short Course Yards

    (Preliminary Listing)
    Place Event Name Age Club LMSC Time
    1 W50-54 50 Free Leslie C Livingston 51 GMUP Potomac Valley 24.67
    7 W50-54 100 Free Leslie C Livingston 51 GMUP Potomac Valley 58.43
    1 W50-54 50 Back Leslie C Livingston 51 GMUP Potomac Valley 27.04
    1 W50-54 100 Back Leslie C Livingston 51 GMUP Potomac Valley 1:01.30
    2 W50-54 50 Breast Leslie C Livingston 51 GMUP Potomac Valley 32.80
    2 W50-54 100 Breast Leslie C Livingston 51 GMUP Potomac Valley 1:15.00
    1 W50-54 50 Fly Leslie C Livingston 51 GMUP Potomac Valley 25.70
    3 W50-54 100 Fly Leslie C Livingston 51 GMUP Potomac Valley 1:00.81
    1 W50-54 100 IM Leslie C Livingston 51 GMUP Potomac Valley 1:02.35

    400 Medley Relay SCY Mixed 18+ (2013)

    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Stuart J Williams (32)
    Chris T Lee (24)

    200 Medley Relay SCY Mixed 18+ (2013)

    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Ben Tuben (23)
    Stuart J Williams (32)

    Swim Workouts , Spinning
  6. Middle-d pace workout: lackluster!

    by , July 15th, 2013 at 02:39 PM (Alex's swim journal)
    I really wasn't hitting my targets today and was a little frustrated... the fly sets made me feel pretty good, but pacing for 200s is still going to be really tough for me I think. This is the third Monday in a row that I've done a version of this workout so I thought it would go a little better than it did. My explanation of it is in the last half of this entry from 14 days ago:

    I had done essentially 8 x 200 (each 200 swum as 4 x 50) in 200 goal-pace for back and free (4x [4 x 50] for each). 800 yards at 200 goal-pace was a great workout. Last week's version saw me cut back my number of fr and back sets by one, in order to add 2 x (4 x 50) of fly. This week I wanted to do the equivalent of 3 x 200 fly, 3 x 200 bk, and 3 x 200 free... all broken into 50s and swum at goal-pace. I started with the back, since I remembered how exhausted I was after fly last week... but instead of starting each new set of back 50s on 4:30, I was starting on 4:00... so my 50 times deteriorated from goal-pace to current PR pace after the first 200... blah! Then the frees weren't all that great, each set starting with a goal-pace :38/50 then quickly going down to :39, :40, even :42 I think I saw at one point? Blah.

    Part of the lackluster performance, I'm sure, has to do with the fact that Scotty couldn't do the workout with me. He did his workout really early because he had to start work earlier and said he probably wouldn't have made it through my sets anyway because he did a hard 3500 yesterday and wasn't feeling very good today. When I texted him the workout last night he was down-right enthused... but these things always look better on paper, right?

    Anyway, here's what I did:

    4 x 100 on 1:40 (fr pull, fr, pull)
    :20 rest
    4 x 100 IM on 2:00 (1:40-1:46)
    Masters minute
    4 x 50 on 1:00 (:38-:39)
    1:00 rest

    MS1 (800):
    3 x 200 BK on 4:00 [i.e., 4 x 50 BK in 200 pace on :12, :10, :08 rests]
    200 fr, bk, pull recovery

    MS2 (800):
    3 x 200 FR on 4:00 [i.e., 4 x 50 FR in 200 pace on :12, :10, :08 rests]
    200 fr, pull recovery

    MS3 (800):
    3 x 200 FLY on 6:00 [i.e., 4 x 50 fly on 1:00 in 200 goal-pace]
    200 fr, bk, pull recovery

    MS4 (1000):
    200 BK ez, stretching it out on 4:00
    200 BR, focus on extension, on 4:00
    200 pull, focus on rotation, on 4:00
    1:00 rest
    400 IM from push start, hard but in control (6:58, w/ 100, 200, 300 splits: 1:41, 3:32, 5:28)

    CD (600):
    200 recovery swim (pull, fr)
    4 x 50 on 1:00 (:43-:47)
    200 pull

    TOTAL: 5000 SCY/110 minutes

    Since my goal-pace for 200 fly is :48/50 now (3:12), I just decided that going at 1:00 would be really convenient... giving me an average of :12 rests between 50s. I also extended my rest to 2 minutes between sets (so 3 x 200 on 6:00) which helped me maintain pace too. My times were: :45, :47, :49, :50... :46, :48, :49, :50... :47, :49, :50, :50. That makes my average pretty close to :48/50, though dropping to 3:20 pace for the 200 by the end of each set.

    The improvement in Fly makes me feel a lot better... and I had 800 in total fly today, all swum at a :50/50 or faster pace, in the context of a 5000-yard workout. I really should have given myself at least a minute rest between sets of back 50s (starting each new set at 4:30 instead of 4:00), that would have helped me maintain the 200 goal-pace... and maybe my freestyle would have been fresher as a result. I seemed to have been recovered enough by the fly... the recovery 200s at the end of each stroke really helped the lactic acid from building to an intolerable level.
  7. Week 42 - Monday

    by , July 15th, 2013 at 01:51 PM (After a long rest)
    I had a restless nights sleep but to my pleasant surprise work up feeling pretty good. After reading James Adams USAS meet description I all of sudden realised that no matter how hard practice was today relative to how he must have felt yesterday my workout was going to feel great. I carried this feeling into the workout and had a decent practice today. The pool was setup for long course.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    4x(200 free pull with paddles on 3mins descend 1-4, 100 kick AFAP on 2.30)
    4x(100 free pull with paddles on 1.30 descend 1-4, 50 kick on 1.30 kick AFAP on 1.30)
    2x400 free breathing 3 down, and 5 back on 1.20 base
    2x200 free breathing 3 down and 5 back on 1.20 base

    Total 3700 meters

    The 200's I descended nicely going 2.22, 2.18, 2.14, 2.10, and held 1.35's on the kick(which kicked my butt). The 100's I descended well going 1.07, 1.05, 1.04, 1.03 and 50's kick I went 45's. The rest of the workout was swum aerobically with little effort and just making the send offs.

    Up until this weekend I planned on swimming/training through south central zones this next weekend but after seeing some of the best masters times of some of the guys entered in my age group I plan to go pretty easy the rest of this week and hope to have some fast races this weekend. I will still keep my distance up since my primary goal this summer was to build a nice base in LCM for next year. My hope is that by backing off on the intensity this week I can swim relatively quick in some of the events at the weekend.
    Swim Workouts
  8. 7|15|13 LCM

    7 x 50 on 4:00 free
    SPL - time

    • 35 - 0:49
    • 33 - 0:45
    • 33 - 0:40
    • 34 - 0:35
    • 36 - 0:34
    • 36 - 0:34 (extra min of rest)
    • 36 - 0:34

    50 easy

    100 free shake off WFS
    • 53 - 1:20

    50 free fast WF
    • 33 - 0:26

    50 easy

    Weights yesterday. Tried a few new shoulder band moves which likely caused new aches in the pool today. More of a low concern, fatigue/cramp ache.

    Made progress with DPS again. I do worry on whether it may initially harm raw speed, and furthermore have no idea what it looks like with recovery and all. But for the long haul it seems to be worthwhile.

    Weighed 160 lbs yesterday

    Updated July 15th, 2013 at 02:55 PM by __steve__

  9. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/16/2013

    by , July 15th, 2013 at 12:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:50 1:40
    2 X 200 3:30 3:20
    1 X 300 5:00 FAST
    Two rounds. Round 1 intervals left, 2 right

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick 2:15

    9 X 100 choice 2:30
    #3-6-9 are fast

    4 X 250 4:00
    Swim or pull.
    200 cruise/50 fast
    Swim #4 is your warm down

    Swim Workouts
  10. Mon July 15th 2013 LCM

    by , July 15th, 2013 at 12:10 PM (Ande's Swimming Blog)
    Mon July 15th 2013 LCM

    I updated my splits from Rockwall
    swam mon tue, wed, & Sat
    missed Thu & Fri (had to make an emergency trip to Lubbock)
    Lifted Several times last week,
    I've begun a new weight program to get as strong as possible for Nationals

    Whitey Coached LCM
    6:00 - 7:30 dove in around 6:06
    Swam with Todd & Dakota

    Warm up
    went 600

    Main Set
    Drop Down Set 50's
    Start at 1:00 drop 1 sec each round
    dropped out at 38

    assigned 600 with fins
    did 6 x 10 SDKs (15 meter easy speed sprints)

    assigned 10 x 100 odds on 1:20 evens on 1:30
    did 10 x 15 meter sprint (15 meters easy )

    Next Meets:

    did not enter zones
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    Entered Nationals, have not gotten air tix or hotel yet
    Nat's might conflect with my dau's dorm move in Lubbock

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Swim Workouts
  11. Sunday 7/14/13

    Sunday 7/14

    "Meet Day #3"

    AM only LCM

    1000 assorted warm-up of swimming/kicking/drilling/pace

    200 FR - 2:09.39 (1:02.53/1:06.86)

    400 EZ
    200 BR kick/drill

    200 BR - 2:42.65 (1:19.02/1:23.63)

    600 EZ

    Total: 2600
    Swim Workouts
  12. Monday, July 15, 2013

    by , July 15th, 2013 at 09:28 AM (Workout Swimmer)
    Took the weekend off - it was hard - especially when the sun came out on Sunday - I wanted to go to the pool so bad!!! But I made myself stay inside & read a book - and play with my 5 week old granddaughter. Had my daughter & her 5 kids over to dinner - the Son-in-Law was OOT at some convention for basketball referree-ing & boy was she overwhelmed!! Anyway, I think this is going to be a good thing - cutting down to weights on Tues & Thurs, core on Saturday; with an easy 2-3000 afterward. MWF I will max at 4500 LCM. I noticed the difference in the pool this morning already! I also "made myself" eat a Shot Blox after 1500 in (had to give myself time to process my thyroid pill).

    600 back/free
    600 pull - mod/hard by 50's
    400 Kick, 75 hard, 25 easy
    400 breast/free
    6 x 100 stroke/free @ 1:40 (I actually kept these - which was a good first sign!)
    100 easy
    5 x 300 @ 4:45, last two I pulled w/my agility paddles
    300 easy

    I actually felt good through the entire practice - can't say I felt "strong" but I didn't feel like I was dying either. I could easily have done another set - especially since it was just 16 x 50 kick - but I had to shave my legs, lol!
  13. Getting fast today

    by , July 15th, 2013 at 07:37 AM (Mixing it up this year)
    I don't know if it was 2 days off or just a good day but my times were fast today.

    I do need a massage badly and I have one scheduled on Thursday and then Friday I am off to help work as admin at the GA 14 & under state championship meet. Hopefully I should be able to get in and swim on Friday and Saturday morning with the older kids from GCAT.

    500 free
    500 Free kick w/zoomers

    5x100@1:45 free w/strapless paddles & bouy went 1:37, 1:36, 1:35, 1:34, 1:33 the perfect descend I just tend to do this naturally
    200 breast kick EZ
    5x100@1:45 free w/strapless paddles & bouy went 1:33, 1:32, 1:31, 1:29, 1:28 the 1:28 is the fastest I have ever gone in practice and with the smaller paddles no less
    200 breast kick EZ

    400 free maintain a steady 6 beat kick w/snorkle
    200 free kick w/zoomers

    Total 3000 meters
    Swim Workouts
  14. Coaches who are swimmers can do both

    by , July 15th, 2013 at 12:00 AM (Questions from Coaches)
    Q: I'm a Masters swimmer who has been asked to coach a group of Masters swimmers at my pool. Can I coach them while I swim? I don't have time to coach and swim at separate practices.

    A: Yes, you can coach and swim at the same time. Many of the coaches in our organization share the same time constraints as you. In order for the USMS liability and excess accident insurance to remain in effect during your practice, someone with USMS membership must be on deck with "line-of-sight" on all the athletes. This "line-of-sight" requirement is true of pool, dryland, and open water practices.

    If you have lifeguards on duty during the practices that you would like to coach from the water, and your local statutes permit it, register the lifeguards as USMS members. The registration fee is well worth the investment so you can swim while coaching.