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  1. July 6-8

    by , July 8th, 2013 at 11:22 PM (The FAF AFAP Digest)




    Had to take Lil Fort to the gym for a long run on the treadmill since it was ungodly hot.

    Core Work:

    external rotators
    back extensions w/plate, 25 x 2 x 15
    captains chair leg raises, 3 x 15
    power wheel roll outs, 2 x 15
    leg abductors, 110 x 3 x 6
    total ab machine, 100 x 2 x 15

    Ellipse, 40 min




    Warm up:

    600 various
    8 x 25 DPK back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :40-:45
    50 EZ
    4 x 50 scull w/agility paddles @ 1:10

    Main Sets:

    4 x (4 x 50 descend + 50 EZ) @ 1:00 w/fins & paddles
    R1 = free, descend to 100 pace (25)
    R2 = dolphin kick on back, under first 15 m
    -- crashed on the bottom the first one bc I was only in 7 foot deep water and had to adjust
    R3 = free, descend to 100 pace (25)
    R4 = dolphin kick on back, UW first 15 m

    Total: 2300


    I cannot tell you how ticked off about this I am. I was having a good workout and had planned on 1500 more. I went to SpringHIll because I had a dentist appt in the area. But the kiddie campers did me in again. I think they need someone to supervise them. Needless to say, it was another free session for me. But I have so little time to work out right now, that this was a disaster. I'm going to drive to Oak Marr tomorrow and hope for better luck. It apparently is best to arrive at 3:30 when the camper are gone (well, assuming they haven't closed the pool for a hour at 3:25). But I often can't go that late. Today, I had a summer league meet. If I have this same problem swimming in Pittsburgh, I swear I will sign up for a class at U of Pitt just so I can use their pool.
  2. Monday, July 8, 2013

    by , July 8th, 2013 at 10:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 80, Water temp 78
    Sunny, humidity at 68%

    Warm Up
    400 FR as 4(50CU/50Swim)
    200 BR Kick w/bd

    *Set 1*
    1200 FR as 4(200 Steady, 100 Fast)
    ---100 BR Kick
    ---3x100 FR as 3(25RA/25LA/50CU) w/agility paddles-fins-snorkel

    *Set 2*
    4(4x50 FR on 1:10, 1:00 rest) 80-85% as strong DPS w/agility paddles-fins
    ---300 BK

    *Set 3*
    2(4x100 FR on 3:00) as 2x50 on :50 (85%/95% by 50)
    *34-30, 33-30, 33-29, 33-29
    *33-39, 33-30, 33-30, 33-29
    ---400 BK

    *Set 4*
    1200 FR as 4(300 Steady, 100 Strong) w/snorkel, agility paddles, tube, buoy

    Warm Down
    200 FR Smooth
    2x100 FR SPL-28

    I did recovery swimming sessions on Thursday, Friday and Saturday with Sunday off. Today I was more ready to swim a quality workout again. My focus in Set 2 was to swim fast with smooth and long tempo. The time results were solid, but I began to tire out towards the last round. In Set 3 I was trying to swim the second 50 with as best possible technique at 95% or near max effort. The 50s in Set 3 were grouped as 100s, not as broken 100s, rather as pace effort simulations that I would like to accomplish in broken 100s and a straight 100 swim.
    Swim Workouts
  3. Twin Cities wrap up; still figuring out how to pace 200s

    by , July 8th, 2013 at 08:00 PM (Alex's swim journal)
    Saturday evening I managed to get back to the West St. Paul YMCA and do another outdoor LCM workout. Man, was I sore from Friday morning's 3000 LCM! I felt creaky and slow the entire time Saturday... only managed 2000. Of course, we had spent most of the day walking around downtown Minneapolis: sculpture garden, Loring Park, Nicollet Mall, all the way down to the Minneapolis Institute of Art. But that's no excuse, it doesn't explain why my shoulders and arms felt like they were coming undone during an easy 2000. I felt like this guy...

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    I.e., as stiff as stone, and stuff cracking/falling off! BTW, this is the Doryphoros (Greek for "Spearholder")... one of only four Roman marble copies of an original bronze by the classical Greek sculptor Polykleitos (c. 440 BC). The original bronze has been lost since antiquity and the Roman copies (from 1st-2nd centuries BC) are all that we have left of Polykleitos' masterpiece. The Minneapolis Institute of Art is the only museum in this hemisphere with a copy dating from antiquity. The three other copies are in places like the Uffizi gallery in Florence or the Vatican collection; there is a copy in Greece as well. Those copies, of course, have their own imperfections and have weathered the centuries differently. One of the things I find fascinating about municipal museums around our country is that they each have their surprising little (or not so little) gems... those unique works of art that form part of our common human heritage, but which you really can't find anywhere else except Minneapolis, or Milwaukee, or Chicago, or St. Louis, or New Orleans... to name just a few of the cities whose museums I've visited in recent years.

    I suspect my soreness and stiffness on Saturday evening's swim had more to do with the 5 x 200 IM set I did LCM on Friday morning than with the Satuday's adventures in Minneapolis art collections.

    Friday after the swim and blog post, I practically gave myself a crick in my neck... craning to look at the ceilings and fabulous decorative elements in the Minnesota Capitol building and St. Paul's Cathedral. Minnehaha Falls and Mall of America rounded out our Twin Cities mini-vacation. Made some great memories with the family... they will, among other things, never forgive me for making them spend so much time in art museums! But, a Mall with an amusement park inside?! Talk about overstimulation... that was their revenge! Here's the gang (excluding yours truly--I took the photo) on the roof of the Capitol building looking out toward the Cathedral in St. Paul on Friday afternoon:

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    Today I was back at Kenosha Y. I wanted to do a repeat of last week's workout, focusing 200 goal pace. Last week I did the equivalent of 8 broken 200s, 4 back, 4 free. Today I wanted to work in some fly as well, so I opted for the following:

    WU (1000):
    4 x 100 on 1:40 (fr, pull, pull, fr), :20 r,
    4 x 100 IM on 2:00 (1:45, 1:40, 1:41, 1:41)
    4 x 50 fr on 1:00 (:38-:40)
    Masters minute

    MS (2000):
    -2 x 200 fly on 5:00
    --swum as 4 x 50 on 1:00 in goal pace for 200 fly (:44, :48, :49, :50, then :47, :49, :50, :53)*
    -200 recovery swim
    -3 x 200 back on 4:30
    --swum as 4 x 50 on :12r, :10r, :08r in 200 goal pace (these ended up coming in closer to my current PR pace [:48-:49] than my goal pace [:44-:45]).
    -200 recovery swim
    -3 x 200 free on 4:00
    --swum as 4 x 50 on :12r, :10r, :08r in 200 goal pace (:38)

    MS2 (1000)**
    600 recovery (200 pull, 200 free, 200 mixed back pull, free)
    400 IM relaxed but hard (6:57)

    200 EZ swim

    Total: 4200 SCY/ ?? (90 mins?)

    * I have no idea how to pace a 200... until recently my version of pacing this distance was "swim as fast as you can until you die." I was purposely holding back on the first 50 and it would still come in 4-6 secs faster than the goal pace. So If I want to swim a 3:20 200 fly, for example, I should be swimming :50/50... as it turns out I swam a lot faster than that on most of my 50s given the 1:00 interval. The challenge will be to decrease that interval to :12, then :10, then :08 rest after each 50 and maintain that pace. My lungs were exploding during this set of fly! Which left me wondering if that goal of :50/50 pace for the 200 fly is a reasonable goal... typically I swim the first 50 of a 200 in around :50 and struggle to maintain a 1:00/50 pace after that when I'm swimming it continuously. And the fly really tired me out for the back and free sets... those times were much slower than last week. Back was tough, especially, I was way off my goal pace, whereas last week I was pretty close to it. The free 50s started out fast (:36-:38), but quickly fell off the goal pace... bringing me in closer to a 2:40 pace than a 2:32.
    **The 600 "recovery" was supposed to be my cool-down, but my training partner goaded me into doing a 400 IM... Scotty got there right as I was getting ready to start the 200-free pace work and so he swam those with me as his warm-up. I really shouldn't have done the 4IM, but he didn't have to twist my arm too hard to get me to do it... love the challenge. I brought my first 50 fly in around :47 and the 100 split, as relaxed as I could manage, was 1:42. I swam a lot more relaxed on the back than I normally would, but pushed the breast and free... 6:57 from push is a practice PR for me. Don't know what got into me!

    Updated August 6th, 2013 at 12:06 AM by mcnair

  4. 07/08/13 - Monday workout

    by , July 8th, 2013 at 04:29 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Pretty wild weekend. The short of it is that we have 4 Latvian orphans living with us now. We kind of became a foster home after a badly devised "pre-adoption" didn't pan out very well. Cute kids but masters of the "I don't understand English" game in order to get away with stuff. The more I learn Russian, the more I find out they know more English than they are letting on. After 2 days, I'm pretty attached to them. It is going to be hard to let them go at the end of the month. But for now, they are in a much better situation. There are three more brothers/sisters still in Latvia. If anyone wants and instant family, I know where to find one!


    600 Warm up

    1 x 100 - 1:30, 1st 25 fly
    3 x 100 - 1:20
    2 x 100 - 1:30, 1st 25/1st 50 fly
    3 x 100 - 1:20
    3 x 100 - 1:30, 1st 25/1st 50/1st 75 fly
    3 x 100 - 1:20
    4 x 100 - 1:30, 1st 25/1st 50/1st 75/100 fly
    3 x 100 - 1:20
    50 Easy
    Normally we end this on the 100 fly. I think Dave modified it to squeeze out 5000 yards for the total workout. I finished the 100 fly on about 1:25 and pushed off for the 1st of the last 3 100s feeling pretty rotten. But I was able to recover in there somewhere and finish the last 100 on 1:10.

    4 x 75 - 1:20 Fly/bk/br
    10 x 75 - 1:15, 1st 25 hard kick
    Quick break for putting on fins
    10 x 100 Up/down kick w/ fins - 1:30 (:05)
    Only had 15 minutes left before the swim team was coming in so I threw fins on and dropped the interval from 1:40 (:10) to 1:30 (:05) and added fins.

    100 Cool down

    (5000 Total)
    Swim Workouts
  5. Week 41 - Monday

    by , July 8th, 2013 at 02:27 PM (After a long rest)
    My nephew goes back to England tomorrow so after the meet on Saturday i have running around for him. Sunday i spent all day with my kids at the local water park. It was fun but as the only accompanying adult i was pooped at the end. Luckily both my kids and nephew were good with sunscreen so no bad sun burns or anything like that to write about. I think my generation are more aware of the damage the sun can do than my parents generation were and luckily i dont have to make a big deal of the sun to make my kids apply sun screen. I went to bed early last night and woke pretty easily this morning. I felt pretty tired and stiff in the pool and dont know if this was from the water park, saturdays swim or both. Todays workout was hard but it there is not much to write home about in terms of times.

    400 free with snorkel
    6x50 catchup drill on 50
    4x(2x50 free on 40, 100 free on 1.20)
    100 easy
    3x(100 kick on 1.50, 4x50 on 55 swum as 25 kick, 25 overkick with snorkel)
    100 easy
    3x200 pull descend 1-3 on 2.45
    800 with snorkel overkick
    100 easy

    Total 4100 meters

    The transition set of 50s and 100 was harder than it should have been but got though it. My coach is dropping my kick times and i know i need to hit the weight room this fall to work on my legs. The descending200s i went 2.21, 2.17,2.15.
    Swim Workouts
  6. 7/6 and 7/7 (7/8 is a day off for being sick)

    7|06|13 SCM

    10 x 50 on 2 with fins, 30s

    10 x 50 on 1 with fins, 35s

    1 x 50 without fins 31

    lift weights

    7|07|13 SCM

    lift weights

    22 x 25 on 1, build, then play 25m golf

    • 14 sec in 15 strokes was the best golf score: 29
    • most had golf scores of 31

    11 x 50 on 2 fast/easy

    700 of drills and kicking

    With the golf game I built to a 14 sec, 15 stroke 25, was satisfied. Then I decided to go 25 AFAP - like 14 seconds in 18 strokes??? I really need to reevaluate what's going on here lol.
  7. Sunday

    by , July 8th, 2013 at 12:14 PM (One Stroke at a Time)
    Sunday July 8th
    3 x (50-100-150) pull with 10 seconds rest in between. 25 stroke and then the rest free for each distance. Round 1 fly, round 2 back, round 3 breast
    400 on 6:40
    4 x 100 on 1:50
    300 on 5:00
    3 x 100 on 1:50
    200 on 3:20
    2 x 100 on 1:50 50 free/50 back
    100 on 1:40
    100 on 1:50 50 free/50 breast
    12 x 50 kick on 1:15 odds flutter evens whip
    100 easy
    4200 meters

    I think that I over did it a bit. I was starting to lose steam at the end of the main set but knew it was almost finished so kept going with some added stroke as a modification. I love to kick so did the last set of the work-out but when I got out knew it was a bit too much. I went home, ate a little and then went to bed. I've always just pushed through but will need to listen to my body better. it's definitely a learning process.
  8. Monday 7/8/13

    Monday 7/8

    AM only LCM

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

    8x50 @ 1:00
    odd: kick/drill
    even: drill/swim

    6x100 @ 2:15 "Rouse 100s" w/ fins
    100 EZ

    8x200 @ 2:45
    1-6 AE
    7-8 STRONG w/ fins

    100 EZ

    4x50 @ :15 rest 2 kick/1 pull BR
    4x50 @ :15 rest 2 under H2O strokes/2 normal strokes BR
    8x50 @ 1:00 smooth BR

    300 EZ

    Total: 5100
    Swim Workouts
  9. Monday, July 8, 2013

    by , July 8th, 2013 at 09:53 AM (Workout Swimmer)
    Can NOT believe that my alarm didn't go off until 6:00am - despite being set for 4:50 like usual, and no one messed with it!! There has been a lot of electrical activity due to Mother Nature, however, so maybe that was the problem?

    Got to the pool ~ 6:30, lucky for me the Premier people couldn't swim at their pool due to pump problems, so I had a couple of speedy people to race.

    600 back/free

    4 x 200 P @ 3:15 (got 20-25 sec rest)

    100 easy

    200 50 kick, 50 swim

    4 x 50 back on 1:00

    100 easy

    5 x 100 @ 1:30 (actually kept them all - granted only by 5 sec or less, but I DID keep them!!)

    3 x 100 breast

    100 free

    Total: 2900
  10. A great distance day

    by , July 8th, 2013 at 09:03 AM (Mixing it up this year)
    Really pushed today. Shoulders and arms still hurt but managed to stay strong.

    I did set my heart rate up too high on my 1500 but I kept going this time with no ill effects.

    500 free
    500 free kick w/zoomers

    1500 free w/paddles & bouy in 23:45 did back off a little at 1100 when I set heart rate up too high

    500 free EZ w/snorkle
    500 free kick w/zoomers

    Total 3500 meters

    GOAL: for nationals under 23 minutes for the 1500 Free.
  11. 07/06/13: Fifth Kingdom Swim (my second)

    by , July 8th, 2013 at 12:10 AM (Maple Syrup with a Side of Chlorine)
    After enjoying last year's Kingdom 10 Miler, I decided to sign up again this year and make the trip to the northern reaches of my home state to tackle the mighty Lake Memphremagog. I have some notes/observations that I can refer to from last year:

    First, Lena did not make the trip. She has been having some stomach issues going on and I really don't think she was enthused to witness me plodding along in the water again, so she rested at home. Preston did join me, along with my buddy Bob from Maine and his wife and son. They were in town to visit his folks, and drove up north behind me. We enjoyed some stops along the way (VT Country Store and lunch in Lebanon, NH) and made it to Newport by 4pm. I went to register at the Gateway then took a nap, waking up in time to sit through post-parade traffic to strap my feedbag on for the annual pasta dinner that race director Phil White and the gang put on. The rain that had fallen shortly before supper cleared out, leaving a great view of the lake for all to enjoy.

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    In comparison to last year's swim:
    - Similarly, it was overcast to start the swim. Only saw faint peaks of sunlight after passing Buoy 7, then it shined fully after the 8th. This was excellent (humane) for the yakers and didn't really bother me too much.
    - Water temp was 72 degrees, which was warmer than last year. I put on some weight expecting colder temps, so I lugged some extra lard for this swim.
    - My feeds were not as concentrated, and I did fine with them. Fewer calories did not make a difference for me, which is good to note.
    - The Kayakers deployed in a little different formation, and it took my 15 minutes to find Bobby. Many of them did not line up where they were directed to, so I just kept swimming. No collisions which is always an answer to prayer
    - See last year's post noted above from the course layout. Not much to report until we rounded Buoy 3, where the "po po" boat had blue lights flashing and another boat stopped. Found out later from Bob that the boat was flying south towards the course without hint of slowing down, and had to be intercepted by either the Newport City Police or Boarder Patrol boat. Crazy!
    - Some waves rolled us around as we crossed the northern end of the lake from Buoy 3-4 (just like last year). I was with two other swimmers (last year I was by myself), and we rounded Buoy 5 together, which was interesting.
    - Again this year, we held close to the islands and straight on to Buoy 6, then stayed more in the lake as opposed to Derby Bay, where the current was tossing people. The waves were IMO slightly less rough than last year, but pounded for a longer portion of the long leg from Buoy 6-7. It was tiring!
    - After Buoy 6B, I caught up to someone that passed my by the lighthouse (and also put a lot of distance on the two guys with my at Buoy 5). I passed him, then he drafted off me. I didn't mind at first, but after ten minutes of pulling him I did some backstroke and slowed down, hoping that he would return the favor. Didn't happen. After about a mile of this, I took a scheduled feed and let him go past. He ended up finishing a minute ahead of me.
    - My shoulders felt better prepared for the long swim, but the pounding during the long leg took its toll, as I had a difficult time in the last hour or so keeping good body position.
    - Bob noted the time and my stroke count at the big buoys, and was steady around 58-9 stokes per minute at each point. Last year I cycled between swimming 20-30 fast strokes followed by 50-60 regular ones; this year I just tried to stay even with stokes and kicking throughout.
    - I skipped my last feed at at the bottom of the hour and motored into Prouty Beach with a time of 4hrs, 37 min, 53 sec, which was 46sec slower than last year. I'm pleased based on the conditions.

    Another great weekend, which is just the start of swimming in the Northeast Kingdom of Vermont. It'a always fun to meet up with forumites, and see some folks from last year. I am disappointed that USMS was not the sanctioning body for the swim (although there was an agreement for this last year before the OW stuff went down) as I think more people may have swam in it. Nonetheless, Phil has a great lineup of swimming in beautiful lakes in that bucolic part of Vermont throughout the summer, and I highly recommend joining in the fun if you are able to!

    Updated July 8th, 2013 at 12:48 AM by rxleakem

    Masters Swim Meets / Events , Open Water
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