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  1. Wednesday, July 31, 2013

    by , July 31st, 2013 at 11:19 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74 Water temp 78
    Sunny, humidity at 66%

    Warm Up
    Bands
    200 FR
    200 FR DR w/snorkel
    200 as 4(25 FR FAST/25 EZ BK)
    200 Fly DR w/snorkel
    2x100 Fly on 1:00 rest, 100 as 2(25DK/bk, 25Swim)
    4x50 Fly on 1:15, 50 as 25 FAST/25 EZ BK

    *Set 1*
    3(6x50 FR on 1:20) #1-2, 4-5 CU-Strong, #3-6 Fast
    *35-34-31-34-34-30
    *35-35-30-34-35-30
    *34-34-31-34-34-30
    ---100 Bk
    6x50 on 10 bobs rest, 50 as (25 Block Dive FAST, 25 EZ) 2FR/2Fly/2FR
    ---200 BK

    *Set 2*
    4x300 FR on 1:00 rest, 300 as 2(50 Steady/50 Strong/50 Fast) w/agility paddles-tube-buoy-snorkel
    ---100 BK

    *Set 3*
    2(3x200 FR on 3:30) 200 as 4x50 desc 1-4
    ---100 BK

    *Set 4*
    20x50 FR on 1:00 Odd/Kick (25RS-25LS), Even/FR-CU, w/fins-snorkel
    *36/Kick, *31-30 FR-CU

    Warm Down
    300 BK/FR by 50
    4x50 FR SPL-22/24 w/10 bobs between

    Comments
    The obvious insight from the session today is that I need to improve my Fly block start and underwater transition. From the wall I can go 10 fast SDK into the stroke smoothly with a strong driving kick and pulling with fast hand acceleration for the 25M, getting times of 13.4-13.6 from coach Chuck. The dive Fly 25s were not so great at 13.8-14.0 as I struggled with the SDK portion, and since I also hope to eventually try doing FR starts with some SDK, I will be seriously working on it.
    Categories
    Swim Workouts
  2. 500s day; time in the kitchen...

    by , July 31st, 2013 at 10:57 PM (Alex's swim journal)
    I'm waiting for the split-pea and barley soup to cool a bit, so I've got some time to blog after spending a good hour and a half in meal prep (more on that presently). Today I did a distance workout that totally kicked my butt, BUT made me feel pretty good about my progress. Here's what I did:

    4000 SCY in 75 minutes

    WU (1000)
    400 EZ swim (200 fr, 100 bk, 100 br)
    4 x 100 IM on 2:15 (1:39, 1:35, 1:37, 1:38)
    4 x 50 fr on 1:00 (:40, :39, :38, :39)

    MS1 (2500)
    5 x 500 on 8/9:00 (7:35, 7:36, 7:46, 7:50, 7:56)
    --Went on 8:00 for the first 3 and then 9:00 for the last two; I felt like I was swimming through quickly hardening concrete in the last couple of 500s

    CD (500)
    10 x 50 on :55
    --these were all around :45-:47... wasn't pushing it, just trying to bring the heart rate down a bit

    PROGRESS: There was a time, a few years back, when I was straining to do 500 yards in 10:00. In January I probably could have counted on one hand the number of times I'd swum a 500 in under 8:00. In fact, my time in the only 500 I've done in a meet setting was 7:38, last January. My split at the 1650 in March was faster than that. I feel pretty good about this set, the first of its kind I've done... something to extend the speed work and pace work I've been doing at shorter distances and help bridge the confidence gap for holding faster paces for longer distances.

    TIME IN THE KITCHEN: One of the things about a plant-based, whole foods diet is the amount of time it takes to prepare food... washing and chopping veggies, taking time to cook my own meal even when the rest of the family is just pulling pork out of the crock pot and depositing it on buns. I could save a lot of time with microwave dinners or canned one-dish wonders, but it's definitely worth it to prepare everything myself. I mentioned in a previous blog that I've been cooking in big batches on Sunday nights the last couple of weeks... so I have a nice assortment of combined grains, legumes, kale, nuts and dried fruits to mix and match during the week. A dinner salad on other nights (mixed greens, chopped tomatoes and beans is a good combo) or throwing together some vegan tacos generally doesn't take that much time, though it does involve more chopping. I'm also trying out new recipes for hot meals... Here are some tofu migas I made (had enough left over to reheat for lunch the next day... and tofu migas keep a lot better than their egg counterparts):

    Click image for larger version. 

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    Served with a side of vegetarian refried beans (from the can) and my own guacamole (mash half an avocado and add in some finely diced onions, tomato and cilantro) on a bed of mixed greens. I adapted the "Migas Especiales" recipe from Rip Essylstyn's Engine 2 Diet website.

    But what about soups and stews?

    I've got this one figured out too... it does take some time, but I'm organizing my time differently to adjust. Today, for example, I made that split-pea and barley soup (from Nava Atlas' "The 5-Ingredient Vegetarian Gourmet"... the book has lots of recipes that are "uncomplicated"; thank goodness!). Putting the ingredients together was a piece of cake (ooo, bad analogy!), it took 5 minutes to get everything in the pot and headed toward a boil... but the recipe calls for the soup to simmer on low for an hour, then add two more cups of water and simmer for another 30 minutes... yikes, that's a long wait. But, hey, I'm not just going to sit there and watch the pot boil. I prepared and ate a dinner salad while I waited. Here's a picture:

    Click image for larger version. 

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    We picked up three different varieties of lettuce at the farmer's market and have been using that for salads all week... I also chopped in some spinach, some cilantro, a tomato and an avocado. Sprinkled in chopped walnuts and sliced almonds, then drizzled on some balsamic vinaigrette. After I took the picture I even remembered to sprinkle on some ground flax seed. Yummy. I had plenty of time to prepare it and eat it (actually went back for a second plate!) while the split-pea/barley soup was working on the stove top.

    The dinner salad is an awesome thing. As I mentioned you can give it a little more "meat" by putting on some beans or hominy... Didn't do that tonight since I'm going to have plenty of legumes in the soup. Speaking of the soup... it smells really good. I'm going in!
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  3. Wednesday 7/31/13

    Wednesday 7/31

    PM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M. drill

    6x under H2O returns w/ fins
    8x50 @ 1:00
    odd: kick/drill
    even: drill/swim
    8x25 @ :40 V.S.
    50 EZ

    2x
    300 @ 3:20 (3:07/3:03)
    200 @ 2:15 (2:04/2:02)
    150 @ 1:40 (1:30/1:29)
    100 EZ

    300 EZ

    Total: 3450

    Had Crossfit before practice, but it was 45 minutes of stretching only. I guess it made a huge difference, because the main set I felt so smooth in the water. As written, everything was just aerobic, making the interval (1:07 base), but I felt so good on round one that I just tried to work the second round harder. My stroke felt pretty effortless, although towards the end of round two my arms got sore, but cardio-wise, my HR never got above a low RED (26/ :10). A short but sweet set for sure!
    Categories
    Swim Workouts
  4. Tuesday 7/30/13

    Tuesday 7/30

    AM only LCM

    3x
    300 swim w/ fins + snorkel
    6x50 @ 1:00 kick/drill
    3x100 @ 1:20 AE

    8x25 @ :40 V.S.

    100 EZ

    Total: 3000

    Had a busy day lined up so I didn't have time for much of a practice today.
    Categories
    Swim Workouts
  5. Week 44 - Wednesday

    by , July 31st, 2013 at 09:23 PM (After a long rest)
    I had every intention of swimming last night but was feeling pretty crappy when i got home and decided to give it a miss and go to bed early. I definately have an ear infection in my left ear and I am pretty sure based on the burning feeling from the top of my nose to the top of my head I have a sinus infection. Anyhow I still woke up and headed to the pool this morning but felt worse as the workout went on. I primarily felt achy and tired. The pool was setup for long course meters.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    4x(2x50 free drill on 50, 200 IM on 2.45)
    4x(100 free on 1.10, 2x50 kick on 55)
    assigned 20x50 on 35 or until I failed. I never really got going here and after 2 stopped.
    800 free easy with snorkel

    Total 3700meters

    Despite making the IMs and the fast 100s and kick sets I progressively felt worse and worse. I ended with an easy 800 and even this felt rough. I plan on heading to the doctor but struggled getting an appointment. Depending on how I feel in the morning I may go to a walk in clinic just to get some relief.
    Categories
    Swim Workouts
  6. 7|31|13 scm again

    15 x 25 on 1:00 swim golf WS
    • 30's - 31's (PAR 31)

    My version of ust flutter kick - kick fas as hell for 1/3 length (6 seconds) then little baby kicks to wall
    • 1 part AFAP - 6 parts easy (1:6 work-rest)

    drills


    Plyos and weights

    Bought some creatine and A-HD to prepare for meet 3 weeks from now. My goal for the meet is to avoid doing anything stupid

    Plan to get 8+ hours of sleep tonight and take tomorrow off from exercising, but might do a little yoging.

    Fast twitch stuff
    http://www.higher-faster-sports.com/...chmachine.html

    Updated August 1st, 2013 at 04:13 PM by __steve__

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  7. 07.31.13 - Wednesday workout

    by , July 31st, 2013 at 04:50 PM (Pete's swim blog)
    Swam w/ Dave C. Dave usually swims next to us with a different group. Thunderstorms kept most swimmers away this morning, so he joined my workout. Its nice to have someone swimming w/ you. Solo stinks.

    SCY

    600 warm up

    6 x 50 - :45
    break
    9 x 100 - 1:15 (made 1:13s, 1:11 on the last one)
    50 Easy

    3 Rounds of: (Fly, bk, br by round)
    * 100 Pull - 1:30
    * 25 stroke/75 free - 1:35
    * 50 stroke/50 free - 1:40
    * 75 stroke/25 free - 1:45
    * 100 stroke - 2:00
    50 easy
    I tried to keep my speed up since the intervals were generous. Went 1:20 for 100 fly, 1:25 for 100 bk and 1:20 for 100 br.

    10 Rounds of:
    * 100 Free - 1:15
    * 50 Kick - 1:15
    Made 1:05 on the last 2. Had to pretend Dave B was racing me to keep motivated. Somehow he beat me anyway.

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/01/2013

    by , July 31st, 2013 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 50 1:00
    5 X 100 1:50
    1 X 200 kick 5:00
    Two rounds

    12 X 50 1:20
    #3-6-9-12 are fast. Choice.

    4 X 200 3:15
    8 X 100 1:35
    Descend 200's 1-4, 100's 1-4/5-8
    swim or pull.

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  9. Wed Jul 31st, 2013 SCY

    by , July 31st, 2013 at 11:53 AM (Ande's Swimming Blog)
    Wed Jul 29 2013 SCY
    Nats are 8 days away, I leave next Wed


    Swam yesterday and lifted


    Chris Coached SCY
    6:00 - 7:30 dove in around 6:20
    swam with Jim & Tyler
    beside Bess, Tyler Todd Chris, Gull, & Taylor

    Lifted yesterday
    Swam Tuesday

    Warm up
    swam 10 or 15 min easy, fr, bk & a little BR

    Main Set

    8 x 50 on 1:00

    (jim did a broken 200 IM)
    I got out and played 6 square with the kids then got back in in the last 4 minutes

    4 x 25 (15 fast 10 easy )


    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    RACES:
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
  10. Distance felt blaaah but my sprints seemed better today

    by , July 31st, 2013 at 08:34 AM (Mixing it up this year)
    I do have to remind myself that I swim on an empty stomach so there is usually no fuel in the tank when I train. Meets are a different story, love to have a belgian waffle the day of a meet.

    500 free
    500 free kick w/zoomers

    100 free in 1:43
    200 free in 3:27
    300 free in 5:12
    400 free in 6:55
    10x50@1:15 free w/snorkle maintain 6 beat kick

    6x50 from block odds 25m sprint free/25m EZ free evens 15m fly sprint/35m free EZ
    200 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  11. 4K workout and a protein hiccup...

    by , July 31st, 2013 at 03:29 AM (Alex's swim journal)
    So, yesterday (Monday) I did a reprise of the 200-pace workout that I did last week... I was still worn out from back-to-back hard days on Thursday and Friday, and maybe a little gastro-intestinal issue that I'll explain in a bit. First, the workout... warm-up was really slow and creaky. I don't like doing the harder workouts in the late afternoon or evening, so timing was an issue. I did have my rabbit Scotty with me for a while, but he couldn't do the whole workout with me... he was still beat from last Friday's pyramid too. Here's what I did:

    WU (1200):
    400 fr/pull on 7:00 (held 1:40/100 pace)
    4 x 100 IM on 2:00 (desc. from 1:52 to 1:41... started much slower than last week)
    4 x 50 fr on 1:00 (desc. from :42 to :39... last week I started at :39 and swam :38s)
    200 pull, trying to build rhythm

    MS1 (1000):
    4 x thru--
    4 x 50 bk at 200 goal-pace on :10 rest
    -- <1:00 rest after each 200 (the 200s were coming in 3:38-3:41, 3:08 to 3:11 when you subtract the rests... about :05 slower than last week )
    200 recovery swim (fr, bk, fr, bk)

    MS2 (1000):
    4 x thru--
    4 x 50 fr at 200 goal-pace on :10 rest
    -- <1:00 rest after each 200 (the 200s were coming in 3:08 to 3:11 I think, 2:38-2:41 when you subtract the rests... a little slower, but not by much, like last time it was more like my current 200 pace than what my goal should be)
    200 recovery swim (fr, pull, fr, pull)

    MS3 (1000):
    4 x 50 fly on 1:00 (:45, :48, :49, :50)
    2:00 rest
    4 x 50 fly on 1:00 (:47, :49, :49, :52)--this set was a little faster than last week, but I did a couple on 1:05-1:10 instead of 1:00... fading fast at this point
    1:00 rest
    200 recovery swim (pull, fr)
    3:00 rest
    400 IM... wanted to push (6:58--a decent effort considering the day I was having... my splits by 100 were: 1:36 fly, 1:54 bk, 1:56 br, 1:32 fr... bk felt really slow, but I was at about 1000 yards of bk already at that point)

    CD (200)
    200 pull

    PROTEIN HICCUP: my sister, another cardio/endurance addict, called when she found out I had gone plant-based, whole-foods diet. She's very supportive, but suggested I get a protein supplement, especially for right after hard workouts to jump-start the recovery. She pointed me in the direction of a vegan protein powder... sounded like a good idea. I chose one with probiotics... that sounded like a good idea too since I have been live-culture yogurt-free for two weeks. My first round of this left me feeling terribly bloated and just generally icky, though. That is apparently a side effect of a hefty dose of probiotics for some people. And the thing that upset me more than anything was that, really, I don't need all that much extra protein... what I've been able to find out about plant-based diets is that if you are eating the right amount of whole grains, nuts, legumes, even greens, you'll have plenty of protein in your diet. The protein supplement wasn't going to give me anything I couldn't have gotten from a couple of teaspoons of peanut butter and a piece of fruit right after the workout, and then a salad of mixed greens and spinach topped with beans, nuts, ground flaxseed and a little balsamic vinaigrette after I got home. Supplements are convenient, but as with everything else I'm finding that a natural, whole-food solution is always best.

    I did take the protein again after yesterday's workout just as an experiment and because it is convenient... I cut back to about a third of the serving size. No adverse effects... so I'm guessing that the good bacteria levels are starting to balance out in my body. Next time I'll try 2/3 the serving size and see what happens. I am concerned about getting enough protein right after the workout... and quickly absorbed for recovery; but I'm going to use the whole foods when I can.

    THE BINGE: No, not a food binge (at least the bad-for-you kind), a binge of documentaries about food and its effects on our health, about big corporate agribusiness and its effects on our diets and our environment... that has been the inspiration (along with the underlying interest in improving my health) for my choice to adopt a strictly vegan lifestyle... swearing off all animal sources... their fats are solid at body temperature, whereas unsaturated fats from vegetable sources are liquid at that temperature... this has to help my blood flow better and my heart pump more efficiently, right?

    I have Netflix and have been scrutinizing documentaries such as "Vegucated," "Food Matters," "Forks over Knives," "Hungry for Change" and others which all have a similar message... we need to start paying more attention to the stuff we put into our bodies and start paying attention to what the science is saying about nutrition and human health rather than letting the marketers for processed foods, fast foods, and meat and dairy industries tell us what we ought to be eating. Dr. Klaper's lecture and slide-show, "Foods that Kill," though it's already dated (1993 I think), is a nice, common sense, starting point... and it's on YouTube.

    The "Forks over Knives" website has a lot of great material, even recipes, and also led me to the Engine2Diet website, which has some great recipes and support materials as well. This is something that world-class athletes are doing, so as an enthusiastic amateur I feel like going plant-based is not going to put me at any kind of disadvantage.

    Updated July 31st, 2013 at 03:35 AM by mcnair

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  12. Tuesday, July 30, 2013 6:30-7:30pm That's all folks!!

    by , July 31st, 2013 at 01:30 AM (Fast Food Makes for Fast Swimming!)
    Last practice with my USAS team. Made it an easy swim tonight, I just wanted to get in the water to stretch out a bit at my "mid-week" day, prior to my OW swim in Sandpoint, Idaho on Saturday. The famous Longbridge Swim is happening, and I'm not sure how many people there will be, but if it's anything like last year we're looking at over 900 swimmers. Possibly even hitting 1,000, which would be cool.

    Warmup:

    1000 Swim (Alt. 100 Free/100 Stroke)
    I did 100 Free/100 Crawlstroke though I did have a 50 Fly in there around 800 or so
    (1000/1000)

    Kick Set:
    10 x 100 Kick w/ board @ 3:00
    Odds Flutter, Evens Choice
    I did 100s Free Swim, and held a steady controlled 1:18ish pace.
    (1000/2000)

    400 Free - supposed to swim EZ, and work it between the flags and the wall and back out again. I just decided to build the whole thing, and keep the Alaska girl behind me (which was actually tough). I went a 5:15 for my 400 Free.
    (400/2400)

    Did a 100 EZ and out

    -----------------------------
    2500 LC Meters.

    I just didn't want to kill myself with whatever was next in the practice with the kids, so I got out and began chatting with the parents.

    I also did a job interview today for a maintinence position at the Tree Top plant here in Wenatchee. It pays nearly $5.00 per hour more than I'm making now, and it has its pluses and minuses as well. I'd most likely be working on graveyard shift, and am a little unsure about doing that, plus stepping out of the comfort zone I'm in with my current job. We'll see how it goes, I'm one of four candidates for the job. Hey, at least I have another job already, and not unemployed looking for the job.