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  1. 07.11.13 - Thursday workout

    by , July 11th, 2013 at 11:35 PM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Roger. Good swim today. Felt strong all the way through it. Maybe a little tired on the pull at the end but I was still going 1:02ish.


    800 Warm up

    6 x 100 - 1:30
    * 1: Free
    * 2-4: 1st 25, 50, 75 fly
    * 5, 6: IM
    50 Easy

    8 x 100 Up/down fly - 1:30 (:10), start w/ 100 fly
    8 x 100 Up/down fly - 1:30 (:05)
    50 Easy
    Went 100, 75, 50, 25, 50, 25, 50, 75 fly on the first set. Alternated 50 & 75 fly on the second. Usually, I crash pretty hard after the 100 fly at the beginning but I held things together today and was recovering mid-way through.

    300 Free - 4:30, 1st 75 fly (made 3:55 - more fly... ugh)
    300 Free - 4:15, 1st 50 fly (made 3:46)
    300 Free - 4:00, 1st 25 fly (made 3:40)
    1:00 Rest
    300 Free - 3:45 (made 3:31)
    50 Easy

    3 Rounds of:
    * 100 Hard Pull - 1:20 (made 1:02ish)
    * 50 Easy Pull - :50

    50 Cool down

    (4850 Total)
    Swim Workouts
  2. Team LCM, Thursday, July 11

    by , July 11th, 2013 at 11:24 PM (The FAF AFAP Digest)
    Swim/LCM @ Mason

    Warm up:

    300 swim
    4 x 50 kick
    200 non-free
    200 pull
    2 x 50 build (I did 25 UW + 25 EZ)

    Main Sets:

    3 x 400 IM -- what?!
    1 = 75 kick + 25 swim each stroke
    2 = 50 drill + 50 swim each stroke
    3 = all swim
    -- I just cruised them. But still!!! I thought about working the last 400 IM just for kicks. But then I saw Cheryl writing fast 50s on the board and thought better of that. So I did the last one 100 fly (because James dared me on FB!) and 300 backstroke kick.
    100 EZ

    3 x (7 x 50 + 100 EZ)
    R1 = best stroke, # 1, 4, 7 fast @ 1:20
    -- I did backstroke w/fins and went 31, 30, and 29
    R2 = freestyle, # 1, 4, 7 fast @ 1:10
    -- I used paddles & fins and went 28, 28, 27 (last one racing Teen Fort so had to go faster)
    R3 = choice, #1, 4, 7 fast @ 1:20
    -- I went backstroke kick (29), backstroke kick (31, getting tired out), and free (29, really tired out)
    50 EZ

    Total: 4000m


    Went to practice with Teen Fort. Whoa. My half *ss training did not prepare me for this. Plus, I was a little tired/sore from yesterday's workout, which had some fast 50s and was probably my only legit workout in a month. Nine fast 50s in LCM is nothing to sneeze at, particularly after an aerobic set. I hope I sleep well tonight!
    Swim Workouts
  3. Thursday, July 11, 2013

    by , July 11th, 2013 at 10:41 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Cloudy, humidity at 89%

    Warm Up
    400 RIMO
    200 IM Build each 50

    *Set 1*
    6x100 FR Kick on HR Rest 2(25RS/25LS) w/snorkel
    4x200 FR on HR rest as 6(50K/25RA/25LA/50CU/50SPL-24/26) w/snorkel

    *Set 2*
    300 BR as 3(50K/bk, 50 Swim)
    300 BK as 3(25K, 25DA, 50 Swim)
    300 Fly as 3(25RA/25LA/50 Swim)

    *Set 3*
    3x200 FR on HR rest as 2(50K/50CU) w/long fins

    Warm Down
    Pack up, dry off & change, run to the car

    Easy recovery session. The day I am going to practice starts, we get whistled out of the pool early due to thunderstorms and lightning. It was raining buckets as I was running to my car, then multiple booms of thunder with flashes of lightning through the dark gray clouds. By the time I was driving further up north in Fort Myers it was dry and partly sunny!
    Swim Workouts
  4. Week 41 - Thursday

    by , July 11th, 2013 at 10:07 PM (After a long rest)
    I had another long day at work today but managed to get home in time for an evening swim. I was quite tired throughout the swim and did not feel particularly good but I swam and at this point that's a good thing.

    400 swim with snorkel
    6x50 catchup on 45
    5x100 kick on 1.45 holding under 1.25s
    20x50 free on 45 holding sub 30s
    10x50 with fins swum 25 underwater, 25 easy
    500 easy

    Total 3300 yards

    I held 28s on the 20x50 set. Before nationals I struggled holding 30, so I have improved on this set.
    Swim Workouts
  5. Strait of Juan de Fuca: Theres no I in Swimming

    by , July 11th, 2013 at 03:29 PM (Please tap on the glass)
    Where are my manners! There are barely two weeks to go and I still havent introduced you to the most important people in the world! Im so sorry.

    No marathon swim is done alone. We all know that by now. Throughout the planning, I have been helped by many, many people, and well mention them later on. Right now, I want you to meet the four people who will be on the water with me during the swim.

    The Boater
    By now you know the difficulty I went through with finding a boat. I believe that saga ended with a now-I-can-find-any-boat-out-there statement. So why Captain Charles M? Well, not just because he said yes, and not just because his price was reasonable, but because he convincingly reassured me his boat could handle the Strait and he knew the waters. But perhaps most importantly, I detected a hint of enthusiasm on our first phone conversation.

    Captain Charles runs a boat service called The Water Limousine out of Sequim, WA. We have yet to meet in person so there isnt much else to say, other than Im thrilled to hear his enthusiastic response every time I call to make sure he is still interested in the swim.

    The Kayaker
    The Strait is not an easy thing to cross, either by swimming, in a kayak, or in a fishing boat. When I began looking for a kayaker, I knew that Id have to have someone who is beyond seaworthy. If my kayaker gets in trouble or needs babysitting, then my safety and the success of the swim are in peril. (Next time we go out for a drink, ask me about the time I swam across the Hudson while my dad kayaked, and then ask me why Im being picky.) Not knowing any local kayakers too well, I reached out to the Washington Kayak Club and ended up with an introduction to Steve G. His qualifications checked out, and I figured Id be able to mold him to my liking during some practice swims.

    Steve didnt need molding. First of all, he showed up to our practice swim more prepared than I was (multiple dry bags, a GPS, his own VHF radio, etc.). Then, he just continued to impress me. After fifteen minutes and one minor comment, he stayed in the perfect spot, at the perfect speed for the rest of the four hours. Im blown away. I feel extremely lucky to have found him. And the best part: after four hours, he offered to do another practice swim. Enthusiasm!

    Steve recently completed a two-week sailing race around Vancouver Island.

    The Swim Wrangler
    The most important qualification of any crew member is: she brings her own Crew jacket. Meet Meghan P.

    If the water is cold enough and severe hypothermia sets in, I need someone who can tell the difference between me saying nonsensical things, and me saying nonsensical things because Im about to die. Meghan is the crew part of my Crew. Shell be filling up my water bottles and looking after me from the boat. Not only does Meghan have her own Crew jacket, but she is a swimmer, she has crewed for me before (BLS2012), and she has known me since I was ten. If someone has to make the hard decision to pull my semi-conscious body out of the sea, Meghan will be able to draw that line at the right place.

    Meghan recently left her home in Rhode Island after contracting what clinicians call Delayed-Onset Quarter Life Crisis. She is currently driving, camping, and hiking her way across the country. You can follow her travels on her blog. Shed better make it to Seattle on time.

    The Swim Manager
    With two international borders to cross, currents to contend with, and a large-scale game of Frogger being played, there needs to be someone looking after the big picture. Caitlin R. is a marathon swimmer who's originally from Seattle, so the idea for swimming the Strait has been bouncing around her head for a while. If there is one person that would listen to all the details of the planning, it would be her. Because her interest in this swim is so much more than just a passing curiosity, she is the perfect person for this role.

    Caitlin is a teacher at a Brooklyn, NY school for students with learning disabilities. She is also a marathon swimmer and keeps a blog about her swimming experiences:

    So there they are. If things stop going right during the swim, at least I can be sure Ive got four good people watching after me.

    (And don't you worry. I'll get around to thanking the huge number of people that have helped me in other capacities.)
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/12/2013

    by , July 11th, 2013 at 02:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:50
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 -

    4 X 150 kick 3:30

    12 X 50 1:15
    odd: easy even: fast, all choice.

    8 X 150 2:30 or 2:45
    Build first 100/last 50 is fast
    #8 is your swim down

    Swim Workouts
  7. 7|11|13 SCM

    500 WFS
    200 drill
    10 x 25 on 1:00 moderately fast, keep stroke count 14 and less

    11 x 50 on 2:00 of block
    start, breakout, and 15m fast (about 6 solid strokes), easy the rest of the way
    300 easy WFS

    Upper body muscles and tendons felt fatigued from yesterdays LC work and subsequent strength training. Tried to keep the theme "easy speed" on the sprint portions by dropping the AP of AFAP and replacing with AN (as fast as needed), though I'm sure I overdone most of it as I usually do.

    Tomorrow I may go to the LC pool if I manage adequate sleep tonight and physically feel ready.

    I weighed 159lbs last night at the gym while lifting weights. Immediately packed it in at that point and downed about 60 grams of slow release protein before dinner.

    Need to remember to increase swim rest intervals, decrease effort duration, and increase speed when possible. Maybe do 50's instead of 100's (50 fast / easy) and rest at least 3+ minutes (on 4 or 5)

    Updated July 11th, 2013 at 04:00 PM by __steve__

  8. Thursday 7/11/13

    Thursday 7/11

    AM only LCM

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

    4x25 @ :30 FR drill
    6x50 @ 1:00 kick w/ board
    odd: FR
    even: BR
    4x100 @ 1:20 swim w/ fins last 25 FAST
    4x25 @ :30 FR drill

    200 EZ

    Total: 2100
    Swim Workouts
  9. A little stroke work

    I stole a number of Tall Paul's sets to do a little stroke work , slightly modified. Wasn't feeling very creative and he has some really good stuff. Thanks Paul!

    8 x 100 r/10
    1. Drill/swim by 25
    2. Kick
    3. Pull
    4. Choice build
    5. IM Kick
    6. IM drill
    7. Backstroke
    8. IM cruise

    4 times through
    200 r/20 (see below)
    100 IM r/15
    50 free cruise r/10
    200's done as
    1. Alt. 25 fast fly/25 free
    2. Alt. 50 fast back/50 free
    3. 100 fast breast/100 free
    4. 200 IM

    2 times through
    150 @ 2:15 cruise
    2 x 100 @ 1:30 faster
    3 x 50 @ 45 sprint
    round 1 pull, round 2 kick w/fins

    4 x (3 x 50) IM order
    1. Drill @ 60
    2. 25 perfect stroke/ 25 fast
    3. 50 free cruise

    200 w/d


    i had some fun with this one and it was a relatively quick w/o.
  10. another good workout day

    by , July 11th, 2013 at 08:41 AM (Mixing it up this year)
    I am going to be hurting tomorrow. Walt didn't make it to workout today so I came up with a workout for everyone. Normally I just swim on my own and make the workout something I need but normally the team doesn't do much with kicking and today would have been a stroke day. I think I will start carrying my laminated workout cards with me so when Walt can't make it the team can pick out a workout on the fly.

    500 free
    10x100@1:45 free w/paddles & bouy went 1:36, 1:36, 1:36, 1:36, 1:36, 1:35, 1:35, 1:36, 1:35, 1:35
    200 free kick w/zoomers
    4x200 w/zoomers #1 fly as 50rt arm/50lt arm/50 kick/50 swim #2 back as 50rt arm/50lt arm/50 kick/50 swim #3 free as 50rt arm/50lt arm/50 kick/50 swim #4 breast as 100 pull/50 kick/50 swim

    200 free kick w/zoomers
    300 free EZ

    total 3000 meters
    Swim Workouts
  11. Wednesday, July 10, 2013 6:30-8:30pm Swam combined with BISC

    by , July 11th, 2013 at 02:15 AM (Fast Food Makes for Fast Swimming!)
    Velocity Swimming and Bainbridge Island Swim Club did a little co-mingling tonight at practice. The fast lane was all BISC besides myself and Henry. I was going pretty much #3 in the lane behind two studs, and Henry was going #6 or so in the lane, but he's nursing a sore shoulder and taking it easy.

    We did the sprint workout, which I honestly thought was a bore, but my coach John didn't want me to wear myself out doing the distance practice a few days before the meet. He knew my legs were already a bit sore with crampy feelings, and just wanted me to rest a bit.

    Here goes:

    600 (50 V-Sit, 50 Free Build) - I had to show our BISC kids what V-sit was. They didn't think it was too bad...for the first 50, but doing more and more of it...they weren't too thrilled. Like John says..."found something we're better than the others at".

    12 x 50 Kick w/ board @ 1:20

    12 x 50 @ 1:15 - 3 of each stroke (Drill, EZ Swim, Build Swim)
    I went 2nd for the Flys, then lagged near the back for the back and breast, then back up for the Frees

    12 x 100 Free w/ paddles @ 2:00 (50 reg. arms w/ overkick legs, 50 catchup Free EZ)
    - to me, this meant sprint Free with a slight kick, then EZ Free back.

    100 EZ

    12 x 50 Free Fast w/ paddles @ 1:15
    - yeah, ok. Went 200ish pace with a slight kick. Did try on the final one though.

    100 EZ

    4 x 50 Sprint choice stroke @ 1:30
    did 3 Fly, then 1 EZ Free - Flys went for 200ish pace, somewhere around :37/:38ish

    I did a 100 cooldown at this point and got out. They continued on with another kick set of really nothing for the next 15 minutes, but I didn't need that.

    4100 LC Meters

    Overall a very very easy practice. Even Henry had the same thoughts afterward. I guess that means we didn't do it right, huh?? Oh well, I was resting. Leslie would even agree that you don't want to waste yourself 2-3 days ahead of a meet.
  12. Workout 07/10/13: evening

    by , July 11th, 2013 at 12:25 AM (Maple Syrup with a Side of Chlorine)
    Before I forget, I did an easy 1200yds on Monday before work to stretch out my body. I think that I'm about as sore as I was last year following Kingdom.

    Today I helped my father-in-law move in the morning, then had lunch with the family in town at the brew pub. As I was getting ready to head out, the sky opened up (yet again) and it rained hard. I checked the radar and it looked fine for my destination, so I headed off around 3:30. Met with my friend Brent in Williamstown around 4pm, the we drove down to Goose Pond in Lee, MA, for the Wednesday night Berkshire OW swim (my first time this year).

    I swam Goose last year, and loved the swim. Tonight was another great exploration, both in the water and afterwards at the potluck! Brent and I were there first, and then Rick from CT arrived. Rick has really ramped up his OW events over the past year, adding a leg of 8Bridges last month (you can follow him at his blog). The weather was only overcast there, and other folks arrived a bit later. Armed with a couple of swim buoys, we headed out ahead of the group - here is the map of our swim. 1.87 miles in about an hour for us; water temp was 78 at the boat launch and 80 in the middle of the lake.

    We went along the basic course, but farther north to add some distance. One guy was pulling his kid on waterskies, otherwise no other boat traffic on the water, which was a little murky from the recent rain. I did watch plenty of fish dart around below, through the rocks on the bottom of the bowl. We doubled back, but the group had apparently already crossed the lake, so we followed suit. After stopping on the other side for a moment, we heard very faint rumblings of thunder and decided to swim back to our launch point. The blue sky was peaking out, but still cloudy where we were, so it was safe. We finally caught up to some of the group ahead and exited to get dressed and have supper.

    The food was again plentiful, although only 7 (of the 9) stayed to eat. Fresh salads, bbq chicken, watermelon, and cookies were consumed over great conversation. I took a couple of shots here and here.

    After a nice ride back to Williamstown, Brent and I made plans to work out another trip to the Berkshires to join in the great fun. With his encouragement, I will also sign up for the Betsy Owens swim in Lake Placid next month, the USMS 2 mile champs.
    Tags: berkshires
    Swim Workouts , Open Water
  13. Wednesday 7/10/13

    Wednesday 7/10

    PM only SCY

    200 swim
    8x25 @ :30 swim w/ strapless paddles
    4x75 @ 1:30 kick w/ fins last 25 under H2O

    odd: 15M burst from a dive/85 EZ
    even: 35 EZ/15M burst to finish/50 EZ

    15M dive for time (BR, 7.4, 7.7)/35 EZ

    100 EZ

    Total: 3300
    Swim Workouts