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  1. Sat. April 27 - LCM at the Nat

    Felt better about swimming LCM today although it is still hard to imagine racing LCM - have to swim it more. Swam with Bob C., Dave, Dave, and Peter. We had to work around an open water swimmer sharing our lane - not that he was slow because he wasn't - but just because we were doing intervals and he wasn't. Even if we were taking off, he would come in and turn so we would have to adjust and wait, etc.

    My arms and shoulders and calfs are feeling the strain of a lot yards this week and the LCM today. Glad I will be resting tomorrow.

    4x100 Free/Back
    4x200 Free on 3:30
    6x100 Free on 1:45
    6x100 Free on 1:40
    100 Back
    100 Free
    4x100 Free w/paddles
    200 Free w/paddles
    2x50 Back w/paddles
    200 Free w/paddles
    6x50 Back w/paddles
    200 Free w/paddles
    12x50 Back/Free w/paddles
    100 Free

    4700 yards
    105 minutes
  2. 04/27/13: Monumental Masters Mini Meet (2nd Annual)

    by , April 27th, 2013 at 04:10 PM (Maple Syrup with a Side of Chlorine)
    Well, months of planning and also some training came and went today as we welcomed swimmers to the local Rec Center pool for our 2nd meet, again dedicated to my mom. We had 34 preregister, one couldn't come, and added 5 same-day entries for a total of 38 swimmers! Last year we had 23, so I am really excited for the increase in numbers.

    I got to the pool around 8:30 and helped with setting things up. People started trickling in and warmups began as scheduled at 9am. The local age group team, the Marauders, again did a great job of running the meet for us, providing timers and counters for the 50, and we had three officials altogether.

    There was a large contingent from the Pittsfield Polar Bears, some from Smith Collge and also a team out near Blechertown, MA, and other unattached swimmers (Lisa Ann won the farthest distance traveled, coming from New Jersey). It was fun getting to meet new people that share my passion for swimming. My brother, Jeff, swam again - he swam from Springfield College but hasn't been in the water since then, save last year's meet, and looks fresh as a daisy swimming. Stinker! My wife also swam in her first ever meet, rocking out the 50 free and proudly proclaiming afterwards, "I did it, now don't ask me ever again."

    In addition to meet director, I coached the three area swimmers that came (GregJS, Jill, and Kevin). Greg dropped time in the 100 free and blasted out a smoking 100 IM - great job again, Greg! Plus, he is a really good chef and made some delicious muffins for the food spread we had in the lobby for swimmers.

    I was not sure what to expect myself for times, and I did the 100 breast with Dan during the women's heat so no one swam alone as a warm up for the 100 back. My goal was to SDK 8,7,6,6 off the walls, but only was able to get 5 on the last one as I swam 57.73. I did the 500 fly in 6:48.08, and the 100 fly in 58.72. I'll update the times when the results are official, but all of the these swims were masters best for me!

    Lots of great help, a full pool (which is such a great sight to see), and some fun swimming on a gorgeous day made for a memorable event, complete with our signature 25 Sprint Challenges, the Monument Kick and Tarzan swims. Now for a nap! (I was also able to FLOG 2350 yds for the day)

    Updated May 7th, 2013 at 11:44 PM by rxleakem

    Masters Swim Meets / Events
  3. Week 29 -Saturday(Taper week 2)

    by , April 27th, 2013 at 03:30 PM (After a long rest)
    This was swum without my coach who was doing a lifeguard training session. I was given instruction to go about 4000-4500 with 80% effort with long good stroke. I felt ok it he water but still feeling the after affects of my head on collision with my team mate yesterday. Relative to others on here I know this sounds very trivial buti woke this morni feeling like I was out of alignment and had been hit by a Mac truck. I felt better once I was in the water but a couple hours late as I write this I am stiff and sore again.

    Warm up
    1000 swim with snorkel

    Main set
    5x400 pull on 6 mins building to #3 and easing off again.
    10x50 on 45 with fins

    Then I moved to the 25yd warmup pool and did
    10x50 alternating finger drag and catchup drill by 50 on 45

    Warm down
    200 swum back free by 25

    Total 3500LCM 700 scy

    I went 4.55, 4.49,4.39,4.51,4.55 on the 400lcm and felt pretty good. Long and strong with minimal effort.
    Swim Workouts
  4. 4|26|13

    40 minutes of easy swimming/drills


    21 x 25 hypoxic fast free @ 1:25

    1000 easy

    This set of hypoxic sprints will influence the leg cramps experienced in the following workout.

    Did not time the 25's, couldn't find watch, but about 16 strokes were taken for each.



    400 free/drills

    HARD 50's
    8 x 100 free fast/easy by the 50 @ 4:00

    1. 0:38/0:56
    2. 0:37/0:54
    3. 0:35/0:57 (recovered HR 112 BPM)
    4. 0:35/0:?? (42 strokes on the fast) (recovered HR 116 BPM)
    5. 0:36/0:43 (42 strokes on the fast) (recovered HR 120 BPM)
    6. 0:37/0:?? (44 strokes on the fast) (recovered HR 108 BPM)
    7. 0:37/0:?? (44 strokes on the fast) (recovered HR 112 BPM)
    8. 0:38/0:59 (44 strokes on the fast) (recovered HR 108 BPM)

    HR was taken at 3:15 and read at 3:30 of each go (mostly recovered)

    EASY 50's
    10 x 50 fr @ 1:00 with snorkel
    1. 0:55/43 strokes
    2. 0:54/43st
    3. 0:54/42st
    4. 0:53/42st
    5. 0:52/43st
    6. 0:52/43st (quads started cramping, started 2-beat kick and continued)
    7. 0:50/42st
    8. 0:47/41st
    9. 0:45/42st
    10. 0:44/42st

    15 min break on deck to get legs back

    950 various

    1. 50 fr WFS - 0:28, 150 easy
    2. 50 fr WFS - 0:27, 150 easy

    100 back WF

    Click image for larger version. 

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    I feel as if progress has been made with these (hard 50's) for length endurance, consistency, and pacing. Plenty of room to improve before I can effectively employ fast twitch for such a long 50.

    My quads were failing midst of the easy 50's set. Used a 2-beat kick and was interested in how both time and spl improved.

    Later on I lifted weights

    Updated April 28th, 2013 at 09:29 AM by __steve__

  5. 04.27.13 - Saturday workout

    by , April 27th, 2013 at 12:29 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Mary and a few other HSA swimmers. Gave blood yesterday and I haven't been feeling great so I was content to drop it down a notch and more or less recover today.


    Warm up:
    400 Free
    4 x 100 IM Order (Drill down/swim back)
    200 Free
    200 IM

    Main Set
    200 Kick w/ fins
    200 IM
    2 x 100 Free - 1:45 easy/hard
    200 Kick w/ fins
    200 IM
    4 x 100 Free - 1:45 easy/hard (only did 3)
    200 Kick w/ fins
    200 IM
    6 x 100 Free - 1:45 easy/hard (did these pull)

    200 Cool down

    (3800m Total)
    Swim Workouts
  6. Friday, April 26, 2013 7:00-9:00pm

    by , April 27th, 2013 at 02:25 AM (Fast Food Makes for Fast Swimming!)
    I met with coach John prior to our practice tonight for a scheduled coach/swimmer/parent talk that he is doing with all the Black Group swimmers. My parents couldn't make it tonight, so I just wore two hats for the sit down.
    He said he really enjoys having me there at practices, and that my work ethic is above anything he ever expected. Talked a little about the upcoming Nationals (he noted that my entry times looked a little slow in some events), and looking forward into LCM training as well. He stressed the biggest thing is to make sure I take breaks every now and then in training cycles, so as to "re-light" the fire to keep on going. Too much training with no fun or breaks can make it be more like a job than a fun activity. He learned a lot more about me from my recent past as well during the meeting, about how swimming brought my life back to "normal", got my health back on track, and in general made me a more happy person.


    Taper continues...though this workout had a bit more of a distance flare to it at the end, which I loved, kinda...


    1000 Free

    20 x 50 Kick w/ fins (Odds - dolphin, Evens - flutter)
    5 @ :50, 5 @ :45, 5 @ :40, 1:00 rest, 5 @ :35
    (I did 20 x 25 Kick no fins on same intervals) - my "EZness" for the day.

    8 x 150 Free Pull @ 2:30
    50 EZ/50 Build/50 Fast (held 1:35-1:38s)

    16 x 50 @ 1:15
    4 each stroke IMOrder (Drill/Swim Fast/Drill/Swim Fast)
    Flys went :31/:31
    Backs went :35/:32
    Breasts went :39/:39
    Frees went :28/:26

    100 EZ

    Main Set:

    • start out with a "strong" 500 pace, get your 100 average
    • on the next one (400), you need to beat the 100 average of the previous distance (500) by at least 1 second
    • and so on...
    • Interval was a 1:30 Base/100 + addt'l :30, plenty of rest to give it some gas

    500 Free @ 8:00 I went a feel good pace, and did a 5:45 (1:09s) Hmmmmm...
    400 Free @ 6:30 (went 4:32) - 1:08s
    300 Free @ 5:00 (went 3:18) - oops...a bit fast 1:06s
    200 Free @ 3:30 (went 2:10.5) - 1:05s
    100 Free @ 1:45 (went 1:02) - 1:02
    100 Free @ 1:30 (went 1:00) - 1:00
    50 Free @ All you have left (went :28)

    This adds up to an 18:15...not too shabby considering how it started "EZ"

    300 EZ cooldown

    5550 Yards - It was an EZ day for the most part, aside from the final set, but I still need to maintain that kind of intensity in distance for a bit too.
  7. Swimming around San Francisco

    by , April 27th, 2013 at 01:22 AM (Please tap on the glass)
    Yes, that title is a bit misleading. Yesterday was my last day in San Francisco. Despite being sent for work, I managed to turn this mostly-paid-for trip into a great opportunity to do a lot of swimming in the Bay area.

    It began early Saturday morning. My first glimpse of the Bay, the first since my dad brought me on a whirlwind West Coast tour fifteen years ago, was gorgeous. The sky was rosy, the water sat flat, and Alcatraz looked close. Which was great, since at a few minutes past 7am, I jumped off the Aquatic Center beach with a handful of others to go out to, around, and back from Alcatraz with the Swim Around the Rock (hosted by Water World Swim). What a great start to seeing a new city!

    A swim report this is not, so I'll skip over how I got a bit lost, fought some currents, and had a generally scenic, uneventful swim. In the end, I made it back. Since January, I've been training almost exclusively in the Puget Sound at Seattle, no wetsuit, 45 to 47 degrees, so the ~53 water in the Bay felt perfect! Single cap, suit, and no ear plugs with only the slightest of shivers at the end.

    The swim was nice, but not the aquatic highlight of the trip. My father's old college friend, an OW swimmer himself, stopped by the race and we had brunch afterwards. Upon hearing I'd be working near San Jose later that week, he sent a text to his niece, a swim coach down there, asking where I may be able to jump in a pool to do a few laps. The rest of the weekend, swimming-wise, was uneventful aside from a trip to the Sutro Bath ruins.

    It was through her, my father's frat-brother's niece, that I found the Santa Clara International Swim Center. Sneaking out of work for a few hours (something I've gotten very good at), I arrived at noon to find an eight lane, 50m outdoor pool. Aside from the heat, both aquatic and solar, everything about this pool was perfect. A far cry from the public pools back in NYC, and for the same price of $3. It turns out that the pool only runs long course on Monday, but Tuesday's and Wednesday's short course sessions were offset by the presence of 22 lanes, one of which was all mine for a full 90 minutes.

    With work wrapped up Wednesday night and a flight not until mid-day Thursday, I drove back up to the Aquatic Center on my last morning for a visit to the Dolphin Club. In short, I need to go back, but with a guide. The history, tradition, and sheer awesomeness of the place was evident, but I feel I missed so much of it! Herds of swimmers in and out of the water and up and down the stairs, highways of wet footprints across the floor...yet somehow no conversations other than how to use the locker room and what a good swim course might be. During a few loops of the Aquatic Park, I found myself missing the cold, clear waters of the Puget Sound. And the friends to shiver through a post-swim cup of coffee with. Time to go home.