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  1. Sprint Classic Entries

    by , October 6th, 2008 at 11:23 PM (The FAF AFAP Digest)
    Entries for the Sprint Classic on October 26 are in:

    100 fly
    50 fly (gridge with Stevenson)
    50 free
    25 back
    25 breast
    25 fly
    25 free

    I briefly contemplated swimming the 50 back instead of the 100 fly, but didn't want further sprinter abuse. And I need to see if my increased aerobic work and the fly sets I did before the NC meet will aid in piano avoidance.
  2. last lake day?

    terry and i met at the parking lot at 4:30.
    air temp in the low 50's.
    got to the lake at 5:00.

    we decided to swim for 30 minutes (15 out and 15 back). the water temp is now at 56 - 57 degrees and with freezing temperatures in the forcast tonight, will continue to drop a degree or two per day.

    i walked in up to my thighs and dove in. terry was already swimming and it took me a couple of minutes to catch up and find my pace.

    we agreed to swim down the middle to avoid the shadow on the western side of the lake. the sun however was weak and didn't offer much comfort.

    at 15 minutes, we were close enough to "the point" that we decided to continue on and reached it at aprox 19 minutes. i felt good and except for a few toes, felt no chill.

    some clouds rolled in and so there was no sun i swam to the west end and along the shore. there is a white rock cliff wall that signals we are about three hundred yards to the rock slab where our bikes were laying. i'm not sure wheather it was the anticipation of exit into cold air or if i had just been blocking it out of my mind, but i suddenly felt chilled.

    we changed and rode out. my hands and feet still cold when i got into my car. we agreed to play the week by ear. a warm sunny day will certainly invite another swim or two.

    i'm ready for the SF bay..... bring it on!
  3. woodstock film festival

    clare and i spent the last 4 days attending as many screenings as we could in between my swimming schedule. the films we saw were: pride and glory directed by gavin o'connor at the tinker st theater in woodstock. explicit ills directed by mark weber; gospel hill directed by giancarlo esposito; the great buck howard directed by sean mc ginly were all shown at the rosendale theater (you guessed rosendale). the rosendale theater is a family owned single screen theater with wooden floors and a (non film festival) 6 dollar admission. they avoid the big hollywood blockbusters and instead focus on indy, foreign and documentary films. we are loyal supporters of this venue and attend at least two films per month often without even knowing whats playing.

    chow time....more later.
  4. Oct. 3

    by , October 6th, 2008 at 07:24 PM (The FAF AFAP Digest)
    Oops, skipped Oct 3. I actually did the spin class on the 3rd, not the 2nd. After spinning, I did a quick speed workout that hurt like hell:

    700 warm up
    200 fly drills
    4 x 25 build
    8 x 50 on 3:00 AFAP, 50 EZ after each
    200 C/D

    Total: 2000
  5. Oct. 6

    by , October 6th, 2008 at 07:18 PM (The FAF AFAP Digest)
    60 minute spin class. Hamstrings not as sore as last time.

    70 minutes in gym right after doing light weights, core and RC. My left shoulder is a bit sore from shirking my RC exercises the last 10 days or so.
  6. Oct. 5

    by , October 6th, 2008 at 07:17 PM (The FAF AFAP Digest)
    SCY practice with my team:

    700 warm up (missed 500)

    4 x 100 IM on 1:40
    100 kick on 2:00
    4 x 100 free pull on 1:20
    100 kick on 2:00
    4 x 100 stroke on 1:40
    100 kick on 2:00
    4 x 100 IM on 1:40
    100 kick
    50 EZ

    20 x 25, 3 EZ on :30, 1 AFAP on 1:00
    100 EZ

    Total: 3350
  7. Oct. 4

    by , October 6th, 2008 at 07:15 PM (The FAF AFAP Digest)
    5 mile run
  8. Oct. 2

    by , October 6th, 2008 at 07:12 PM (The FAF AFAP Digest)
    60 minute spin class. I'm trying out spin classes to get some extra cardio.

    Afternoon swim:

    600 warm up
    5 x (100 single arm fly drill on 1:30, 200 MF dolphin kick with board or on back on 2:45)
    50 EZ
    2 x (200 back on 3:00, 150 back on 2:30, 100 back on 1:30, 50 back on :45) Swam it with fins.
    50 EZ
    10 x 50 on 1:00, alternate drill and fast flutter kick with board
    200 C/D

    Total: 3900
  9. Oct. 1

    by , October 6th, 2008 at 07:08 PM (The FAF AFAP Digest)
    80 minutes at the gym in the morning doing lights weights, core and RC work.

    Afternoon swim:

    I modified one of SwimStud's fav ladder sets to include more kicking and drills:

    600 warm up
    200 drill
    Main set = 3 x (200 kick, 200 swim, 2 x 100, 4 x 50, 8 x 25, 50 EZ). I did it like this:


    200 dolphin kick on back with MF on 3:00 (went 2:20)
    200 free smooth on 3:00
    2 x 100 dolphin kick with MF with board on 1:30 (went 1:05ish)
    4 x 50 single arm fly drill with MF on 1:00
    8 x 25 fast flutter kick with board (ouch!)
    50 EZ


    200 dolphin kick on back with MF on 3:00 (went 2:20)
    200 free smooth on 3:00
    2 x 100 single arm fly drill on 1:45
    4 x 50 IM order (fly-back, back-breast, breast-free, free-fly) on 1:00
    8 x 25 fast flutter kick with board (ouch!)
    50 EZ


    200 dolphin kick on back with MF on 3:00 (went 2:20ish)
    200 free smooth on 3:00
    2 x 100 kick with board and MF on 1:30 (went 1:05ish)
    4 x 50 roll backstroke drill on :50
    8 x 25, alternate EZ and AFAP free
    50 EZ

    200 C/D

    Total: 4100

    Updated October 7th, 2008 at 04:35 PM by The Fortress

  10. Sept. 30

    by , October 6th, 2008 at 06:58 PM (The FAF AFAP Digest)
    8 mile trail run. Felt fabulous.

    I sprained my ankle running down a hill about 4 weeks ago. I'm is is slo-mo recovery.
  11. Sept 29

    by , October 6th, 2008 at 06:55 PM (The FAF AFAP Digest)
    700 warm up (swim, kick)
    300 IM drill (no br)

    5 x 100 back on 1:45
    4 x 100 back on 1:40
    3 x 100 back on 1:35
    2 x 100 back on 1:30
    1 x 100 back on 1:25

    200 C/D

    Total: 2700
  12. Sept. 28

    by , October 6th, 2008 at 06:53 PM (The FAF AFAP Digest)
    Very tired after the meet, but decided to exercise, as I had rested a few days for the meet.

    2 mile run
    20 minutes cycling
    75 minutes of yoga

    (I don't usually do yoga. But my kid's coach has asked that I take my kid, so I'm a bit reluctantly joining in. I can't tell that it's really made any difference so far.)
  13. Sept. 27

    by , October 6th, 2008 at 06:51 PM (The FAF AFAP Digest)
    I've decided to back date the blog to Sept. 27, the day of my first SCY meet this season. I traveled to NC with the Hulk and swam at a beautiful facility, The Triangle Aquatic Center. Met Geek and Wookiee!


    50 fly, 27.5
    50 back, 29.1 (mediocre turn)
    100 back 1:04.7 (only got a toe on the third turn)

    Happy with the times though! My 50s were both 1.3 seconds faster than I started out last year. I only rested a few days for the meet.

    Need to work on my backstroke turns. I'm either jamming them or missing the wall. With the added strength from lifting and the B70, I need take only 2 strokes at the flags before I flip.

    Updated October 6th, 2008 at 09:10 PM by The Fortress

  14. Monday, October 6, 2008

    by , October 6th, 2008 at 01:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warm up
    1 x 400 free and back
    4 x 100 kick on back, no board, odds dolphin, evens flutter, RI :15
    4 x 50 drill

    Main Set
    4 X 200 back, broken @ 150 (:15 seconds rest) - 50 @ 90% effort: on 4:00
    (averaged 2:15 on 150's, :40 on 50's)
    1 x 100 recovery kick

    8 X 100 broken as 75 free(:10 seconds rest) - 25 fly @ 100% effort: on 2:00
    (averaged 1:02 on 75's, and :17 on 25 fly)
    1 x 100 recovery kick

    Cool Down
    100 easy swim and DAB

    2900 yards

    Will do 45 min spin class at noon
  15. Tuesday September 30th

    Weight routine
    Running: ran 1.5 miles and walked .25 at the beginning and end.

    Swim Practice: 7-9 pm, SCY swam in lane 10 (against bulkhead) with 3 other people.

    Warm Up:
    3x [100 75k/25sw freestyle @10 seconds rest, 10x25 breaststroke (Low Stroke Count) @:40, 10x25 kick w/o a board (12.5yards underwater) @:35] (1,800yards)

    Main Set:
    3x [5x100 freestyle @ 1:25, 200 IM @4:00)

    100 ez
    Aerobic Set:
    20x50 freestyle @:50 (1,000)

    200 warm down

    Total: 5,200yards
  16. Fat Man in the Pool 9/30

    by , October 1st, 2008 at 01:16 PM (Fat Man back in the Pool)
    New Territory Pool SCY back with the Team. Free drill - this short drill stuff is hard for me to remember & get logged right. Still wearing fins

    300 Swim
    100 Kick
    100 Drill

    8 x 50 DPS Free
    1 x 100 Stretch
    4 x 50 SDK - Build Free
    4 x 25 DPS
    4 x 50 Build, DPS
    1 x100 stretch
    4 x 25s turn drills from midpoint
    4 x 50 Fast Descend 34 - 30
    100 easy

    500 for time (monthly occurrence - yuck) 7:22 Others saw this one coming. My internal pace clock is not working yet and I will need some time working on the aerobic base. I now understand why others were not hitting the sprints as hard. Fast twitch pain.

    100 easy

    4 x 25 DPS

    100 Easy

    I will probably switch over to zoomers for awhile and save the fins for the fin specific drills. I would like to see us start towards a more traditional mid distance & stroke work based workout .
  17. Mexico to Oregon Pier Swim

    by , September 29th, 2008 at 02:05 PM (Mexico to Oregon Pier Swim)
    Sunday afternoon @ 1:30 in Imperial Beach I started out on my quest to swim around all of the Piers on the California Coast. I plan on documenting my swims with a Garmin 305 Forerunner GPS, and by taking pictures of each Pier,..from the water. Savon sells a $14 waterproof camera which is easy to use as well as carry. I tuck it in the back of my speedo and have attached to it on a lanyard a small thermometer. When I`m about 50 yards or so past the end of the pier and about 100 yards parallel, I`ll snap a photo and check the water temp. After each swim, my wife Linda, who does not swim, but is my moral support and safety officer, will find a local restuarant and perhaps a winery . We will report back here with our impressions.

    I don`t write very well., but hopefully this will be an opportunity for me to improve my communication skills. Bear with me.

    This afternoon I`ll develop the film from yesterday`s swim and post pics shortly ( that is if I can figure out how to do so).

    OK, we go. I live in Escondido and it took 45 minutes to drive to Imperial Beach,..and no time to find a parking place,..we parked right next to the Pier, where there is a nice park. The air temp was around 72 degrees, no clouds but a little haze in the air..we could not see the Coronado Islands which are about 10 miles off shore, but the view of San Diego to the north was impressive. There were not too many folks on the beach. It was windy, with lots of chop/whitecaps but only small waves. A few Pelicans were dive bombing into the water about 200 yards out, which means bait-fish,which can mean sharks, which makes these swims exhilorating. I started my swim from the south side of the Pier, which turned out to be a bad idea. The small waves and swells were coming directly to shore parallel with the Pier. As I got under way and established my pace ( listening to an eclectic variety of music on my Swimp3 player ),my mask fogged over ( I used a new anti-fogging paste which was not working). The water had a greenish tint, no kelp or sea weed.. I`m always fasinated by the little bubbles that trail thru the water as I stroke...I understand that there shouldn`t be many :^( Soon I could not make out the Pier and had to stop every 100 yards and wash the fog off. My sinuses cannot tolerate water so I wear a snorkeling mask which covers my nose. PLUS, I do not bi-lateral breath ( something I`m going to learn). I breath on the left side so I had no view of the Pier other than sneaking a peak now and then. I found myself being pushed away from the 1,491 foot long pier and heading south, the chop was severe at times. I drank more than my share of saltwater. Linda lost sight of me in the whitecaps despite the fact that I wear a bright orange swimcap and a long sleeved white rash guard . It took me 15 minutes to reach the end of the Pier , where I took a photo and checked the water temp.....64 degrees,. It felt good, energizing. As I rounded the Pier I took care to navigate to the north so as to not be drawn into the Pier. The fishermen stared at me like they are seeing a crazy man, some waved. When I figure out how to post the satellite view of my swim (captured by the gps I wore under my swim cap as suggested by Gary Emich. Thanks Gary! ) I`ll post it.

    After 28 minutes my hand struck sand around 25 yards north of the Pier, a little too close for my comfort. The current was deceiving, the waves did not reflect what was happening with the surface layer of water...seems like the wind was pushing the upper foot of water in a southerly direction. I walked south on the beach, under the Pier to my wife and we headed back to the truck. The swim, at that moment seemed unfulfilling for some reason, I can`t figure it out. Oh well, I see it in a different perspective and feel like I`ve just started to lean into the harness so to speak.

    We drove north and had a great lunch at the Old Town Cafe in Old Town. "Tacos a carbon" and Dos Equis beer topped off our afternoon.

    Next week,...the Crystal Pier in Pacific Beach. If any of you are around, I`d love to have company on a swim. Just send me an e-mail.


    Ron Lockman..Pierswimmer

    Updated September 30th, 2008 at 05:26 PM by Ron Lockman (spelling)

  18. Saturday Sept 27th

    Went to the gym this evening:

    weights: I use the Body Master weight training I think they serve my purpose just fine...and I hate dealing with all the meat heads in the actual free weight section:

    Lateral Raise machine (works deltoids, upper trapezius and serratus anterior): 35lbs 3x12

    90-degree chest press (pectoralis major, triceps, anterior deltoids): 55lbs 3x12

    Abductor: (abductor group): 90lbs 3x12
    Adductor: (adductor group): 120lbs 3x12

    Leg Press (Quadriceps, hamstrings): 140lbs 3x12

    Biceps curl (brachii, brachials): 35lbs 3x12

    Triceps Press: 60lbs 3x12

    Lat Pull-Down (latissimus dors, rhomboids): 50lbs 3x12

    I also plan to work in a few light weight free weight activities at home--I've just been having a hard time finding the time to get everything in with all the work I have with the new clinic I am placed at.

    Right now that weight regiment is at 65% my maximum and I will use those weights and reps for at least 2 weeks...I haven't lifted since January or February and being sick all spring and summer...I've lost a lot of muscle mass and want to bring it back slowly.

    Then I biked:
    Fat Burning/Strength ride: 25minutes, 8miles, level 15(max) 244calories

    Then I ran:
    walked .50miles @3.5 @1.5 incline
    Ran 1.0 @6.5 @1.5 incline
    walked .25miles @4.0 @1.5incline
    Ran .75 @6.5 @1.5 incline
    Ran .15miles @7.0 @1.5incline
    Ran .10miles @7.5 @1.5incline
    Walked .15miles @3.7 @1.5incline
    walked .10miles @3.5 @0 incline
    3.0miles, 231 vertical distance, 357 calories, 34 minutes.

    Tomorrow I hope to get in some abs, a bike ride and a swim.
  19. Thursday Sept 25th

    Thursday I went to the gym in the morning 8-930. I did my weight routine and then had a nice run on the treadmill (walked .25miles @3.5 and 1.5incline) (ran 1.75miles @6.5 @1.5 incline) (ran .25 miles @7.5 @1.5 incline) walked .50miles @3.7 @1.5 incline) (walked .25miles @ 3.3. @0.0 incline) = 3.00miles

    Then in the evening (7-9pm) I had swim practice:
    Our coach is in FL for the week so today's practice she sent us and we basically ran ourself. Only a few kids came anyways.

    Warm up:
    200 swim
    6x100 (25 stroke/ 50free/ 25k) @1:45
    12x25 long streamlines/ strong breakouts @:30

    6x broken 200:
    #1. 150 free descend @2:10
    50 free all out @1:05
    #2. 50 fly @.55
    100 (50bk/50breast) @ 1:45
    50 free (fingertip drag) @.55
    #3. 6x25 back descend by 3 @ .30
    50 back 4 second hesitation @ 1:00
    #4. 6x 25 breast @.30
    50 breast (2 kicks 1 pull) @ 1:00
    #5. same as #2
    #6 same as #1

    12x50 best non-free stroke 25drill/25 swim @1:10
    --did fly and back alternatively--

    4x 100 25ez/75 hard kick @2:30
    did 2 with a board/ 2 without a board

    I did a 500 warm-down to bring my total to 4,000 yards. I used paddles for the first 300.


    I didn't get to the gym yesterday but plan to head over there sometime today.
  20. Fat Man in the Pool 9/25

    by , September 25th, 2008 at 11:23 PM (Fat Man back in the Pool)
    Hobbs Tuesday and Midland Wednesday were no swims because of the scout conference calls. I had a chance today to talk to the Midland Aquatics Director who I swam with as a age group swimmer long ago. Got in the Midland Pool tonight and paraphrased Jim Rude's workout.

    400 Swim
    200 Kick
    4 x100 Drill IM Order
    5 x 100 scull breast, pull free
    10 x 50 Breast Kick on Back
    100 easy
    push 5 x 50 Breast on 2 working dps on 2 running 42s.
    100 easy