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  1. Turn, Turn, Turn. Unless it's LCM!

    by , June 15th, 2010 at 12:26 PM (Too Neurotic to be Suitably Aquatic)
    Today's music had a theme, which was "It Will Be OK." There've been some downers lately, globally, nationally, locally, personally. But when I'm swimming, everything seems like it's going to be alright. Music, especially upbeat positive stuff, makes that feeling even better. So does coffee.
    The mix today was so good that even Mr. "I don't like music at the pool" gave me a thumbs up at the end of his workout. And the intense bald dude who uses three different kinds of swim equipment at once, I caught him humming along more than one song.


    There were two dancing banana songs today, it was that good. The first I'd like to share in youtube form, because Michael Franti is a local singing hero, and although he did recently make it big nationally, not everybody knows him yet and this song makes for a stellar pump-up. The other highlighed song is Sugarfoot, which I downloaded on a whim, and is performed with 100% pure energy.

    Monkey2man, Elvis Costello & The Imposters, Grammy Nominees 2005
    Into The Great Wide Open, Tom Petty & The Heartbreakers, Greatest Hits
    You Can't Always Get What You, Rolling Stones, Let It Bleed
    Bright Side Of The Road, Van Morrison, Best Of Van Morrison
    Hand In My Pocket, Alanis Morisette, Jagged Little Pill
    Last Night, The Strokes, Is This It
    Everybody Ona Move, Michael Franti & Spearhead, Yell Fire!
    BORKED
    All You Need Is Love, The Beatles, Love
    Baby Hold On, Eddie Money, The Best Of Eddie Money
    Turn, Turn, Turn, The Byrds
    I Gotta Feeling, Black Eyed Peas, The E.N.D. (The Energy Never Dies)
    Shiny Happy People, R.E.M., Out Of Time
    Sugarfoot, Black Joe Lewis & The Honeybears, Tell 'Em What Your Name Is!
    Walk Of Life, Dire Straits, Brothers In Arms
    Here Comes The Sun/The Inner Light [Transition], The Beatles, Love
    Ready for a Miracle, Patti LaBelle, Leap Of Faith: Music From The Motion Picture Soundtrack
    These Are Days, 10,000 Maniacs, MTV Unplugged
    Lust For Life, Iggy Pop, Trainspotting
    Dweller On The Threshold, Van Morrison, Best Of Van Morrison
    Wonderwall, Oasis, (What's The Story) Morning Glory?
    Hey World (Don't Give Up Version), Michael Franti & Spearhead, All Rebel Rockers
    Thank You, Dido, Sliding Doors
    Underneath It All, No Doubt, Rock Steady
    I Won't Back Down (Cover), Johnny Cash, American III
    I Am Woman, Helen Reddy, Entertainment Weekly: The Greatest Hits - 1972
    What a Wonderful World, Eva Cassidy, Live At Blues Alley

    Despite all this vibe, I swam a paltry 1700 yards, in part because I chatted with Coach for 30 minutes, who made fun of the idea of someone who swims less than 8,000 yards a day doing a taper. But I tapered anyway, which I am understanding to be a fancy word for "slacking off two weeks before a meet."

    200 free
    100 back
    100 breast

    3x350:
    1. choice
    2. kick
    3. pull
    6x25 IM order - build
    100 warm down
    ...I didn't do...
    10x100 +50 EZ
    odds choice
    evens free

    I also did this all in a drag suit becasue my Speedo endurance suit that I love so much and have had for months and months is giving me abrasions on my chest where the straps are. I don't know what started it, but my only other option was wearing my race suit, or two suits that are so warn out and see-through that they equal one suit.
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  2. Tues 06/15/2010: AM hilly run

    by , June 15th, 2010 at 10:25 AM (aztimm's training blog)
    Got out for my planned run this morning. As I cut my Sunday run a bit short, my plan was at least 10 miles this morning, with a soft goal of 12. Temps were much more pleasant, around 60F when I started, and not nearly as humid (although anything is more than what I'm used to).

    The Garmin stats--
    Time: 01:44:28
    Distance: 12.35 mi
    Elevation Gain: 753 ft
    Calories: 1,666 C
    Avg Pace: 08:27 min/mi
    Avg Moving Pace: 08:25 min/mi
    Link to Garmin Connect

    notes--
    * I had done nearly this same run about 1-1/2 years ago during a visit here as well. That time it was mid-October, leaves were changing, air was crisp, and I actually went a bit further into Nuangola proper. This time, I was going to at least take Nuangola Rd to Church Rd. When I got there I could hear the traffic on the I-81 and figured I might as well cross it, and I went just past Rice Elementary School.
    * After I passed my first dead critter, I kept count. 7 total that I saw during the run. Actually I thought it would be higher.
    * These are some serious backroads, but some crazy drivers (I was one!). There were several stretches where I didn't see a house for a long time, no cars, and wondered what would happen if something happened to me.
    * I really can't believe this pace. I was thinking about it after...then realized that although I am doing some workouts here, I'm not doing 2x day like usual. Lifting weights Monday/Wed nights probably makes my Tues/Thurs morning runs a little less speedy than they could be. But it makes me wonder, if I actually do a real taper for an event, what I could be capable of (heck, maybe I can actually qualify for Boston...and get 2 NQT's).
    * The final stretch of this run is a 1-1/2 mile gradual uphill, on Church Rd from Main Rd to PA-309. As a kid, this used to kill me on a bike, I remember many times just walking the thing up. But like I did the last time I ran this, I took it as a challenge...tried to keep my pace below 9 the whole way. When I could see the stoplight, I breathed a sigh of relief.
    * Again, elevation was definitely a factor on this run. 753 feet of climbing (and descending) is about 653 feet more than I'm used to.


    Not much planned for the day. My Mom, my nephew, and I are going to lunch in Hazleton. Then I'll be flying AVP-PHL-PHX tonight. I get in around 11pm; planning to work from home tomorrow, with either a noon or evening swim and gradually work myself back to normal.
    Categories
    Running
  3. Tuesday Jun 15th 2010

    by , June 15th, 2010 at 10:08 AM (Ande's Swimming Blog)
    Tuesday Jun 15th 2010

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    LCM
    6:30 - 8:00
    Austin UT Swim Center
    whitney Coached,
    swam with ERIN tyler todd, larry, doug, tenielle, kelly, ned, & paul
    dove in on time
    wore b 70 jammers

    WARM UP LCM
    2 rounds of ( 200 fr, 50 fl dr, 150 fr 50 bk, 100 fr 50 br)

    MAIN SET LCM

    20 x 50 k on 1:10
    3 mod 4th one FAST
    held 40's on fast went 34 or 5 on last one

    16 x 100 on 1:40 desc 1 - 4
    4 50 fl 50 fr went 1:10
    4 50 bk 50 fr went 1:09
    4 50 br 50 fr went 1:17 interval was 1:50
    4 100 IM went 1:13ish



    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Categories
    Swim Workouts
  4. Double Monday Jun 14th 2010

    by , June 15th, 2010 at 10:02 AM (Ande's Swimming Blog)
    DOUBLE Monday Jun 14th 2010

    Subscribe to Ande's Swimming Blog



    scy
    NOON TO 1:15
    Austin, UT Swim Center
    whitney Coached,
    swam with ERIN beside James
    dove in on time
    wore brief

    WARM UP
    2 x (150 fr 50k)
    200 IM dr
    2 x (150 fr 50 scull)

    MAIN SET

    20 x 100 fr on 1:20
    best ave, held 1:04 - 6

    100 easy

    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    Updated June 15th, 2010 at 02:23 PM by ande

    Categories
    Swim Workouts
  5. Have you every...

    by , June 15th, 2010 at 07:29 AM (Mixing it up this year)
    felt strong but then your times just don't support how you feel? That is how I felt today.

    400 Free
    300 Free w/paddles & bouy
    200 Free
    100 Free kick
    500 Free kick w/fins every 3rd 25 FAST
    600 Back kick drills w/fins by 100 fashion model, partial recovery, one arm, repeat
    8x50@1:00 Back just made these
    500 Free w/snorkle, paddles & bouy
    4x50 from dive 15 meter breakout sprints rest easy

    Total 3200 meters
    Categories
    Uncategorized
  6. Zonked, Monday, June 14

    by , June 14th, 2010 at 10:57 PM (The FAF AFAP Digest)
    Well, getting up early without coffee sucks.

    That sentence deserved a whole paragraph. I had a boatload to do today and am only just sitting down now. I had an hour to work out. I had thought, perhaps, I'd do some kicking or speed work. No dice. I was dead in the water. My legs were sore from yesterday's double with yoga. And I had no energy -- possibly from the detox or from the accumulated week of work after my 2 week viral malaise. So, instead of being Fort-like, I decided to be Rich Abrahams-like and do a very SLOW recovery workout, keeping my heart rate way below normal. I left my monofin in the car. It went thusly:


    Swim/SCY/Solo:

    Warm up:

    600 various

    Technique Set:

    9 x 50 fly drills
    1-3 = chest press fly
    4-6 = caterpillar
    7-9 = single arm

    6 x 50 evil
    odds = evil pull w/buoy
    evens = evil kick on back

    Main Loafer Set:

    8 x through:

    1 x 100 free w/paddles
    1 x 50 breast w/buoy

    I thought about doing the 50s as double shooters. Tried one, no way, legs too tired.

    50 EZ

    Total: 2600

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I think my lack of energy is likely detox related. And I'm really looking forward to 4 days of only having Ultra/Adva Clear + pears, apples, lettuce and broccoli. It will be an exciting trip to the grocery store tomorrow. I just hope my energy level isn't like this for the whole time. I'm kind of busy with the kids, and have some very important shopping & reading to do.

    Since I emerged from my virus/malais ridden bed, I've done the following the last 8 days:

    1 x run
    5 x swim (18,400)
    1 x dryland
    1 x yoga

    I saw that it might dip below 90 degrees tomorrow, so I'm hopeful for a run.

    Updated June 15th, 2010 at 09:50 PM by The Fortress

    Categories
    Swim Workouts
  7. Rotten Weekend

    by , June 14th, 2010 at 10:11 PM (The Labours of SwimStud)
    So crap weekend all round for me.
    I had some flu/ague type thing going on Friday and ended up skipping work and passing out on the couch in between watching the opening World Cup Games.

    I finally feel better in the early evening and go to take the dog out...reach down for the leash and my back spasms. MONOFIN!

    I think it was possibly from the passing out on the couch and laying over cushions awkwardly and/or because the pain in my hips was leaving me inflamed and I was just very unlucky.

    Saturday. Kid had to miss swim meet. I could drive and spend 4 hours on deck. Next came "Relay For Life" which was nice but I had mild spasm issues though I was up and about.

    Went home to watch the world cup game England v USA. OK I thought a draw was likely before the game anyhow...but did it have to be in such a ridiculous fashion?
    I thought we'd see more a 2-2 or 3-3 game with attacking play but I guess a cagey opening match was all we got. Barring any HUGE upsets the US and England should now meet again in the final at the end of the tournament.

    Sunday...had to blow out the 60 mile MS charity bike ride...not happy. I look forward to that ride and it irked me to be injured.
    Germany also won...ugh...yawn. Please anyone but Germany, Brazil or Italy to win it PLEASE.

    Monday. Finally got back in the pool today. Got in 3500 at the day's end thusly.

    500 Swim
    5 x 100 Snorkel
    5 x 100 Paddles
    10 x 100 2:00
    500 Kick
    10 x 50 6@1:00, 4 @1:10 For cool down.
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  8. 6/14/10 run & swim workout

    Squeezed in as much training I could this evening. Ran from 530-630pm, was able to get 6 miles in even with a 5 minute warmup on treadmill and 5 minute warmdown. Drank some fluids then headed off to the pool to swim on my own from 730-850pm

    25yard pool
    warmup
    500 of whatever
    10x50 @ 50 drill/swim by 25's

    main sets
    10x100 kick fins @ 1:30, 1st 25 underwater 75fast, held 1:08's

    5x200's @ 2:30 find a cruising pace and maintain, held 2:07's

    5x100's @ 1:30 odds were fly even IM. fly was decended,went 1:04, 1:02, 59, IM's were just cruise held 1:12's for the 2 IM;s

    10x50's @ 50 with paddles and snorkle, this was just cruise as my warmdown

    Was kinda beat from the run prior to the swim but I feel its good to swim when the body is somewhat already fatigued. Morning practice tomorrow from 6-8am with age groupers
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  9. Tired of Waiting for You

    by , June 14th, 2010 at 09:56 PM (Too Neurotic to be Suitably Aquatic)
    Good workout music today! I got three separate compliments on it from teammates. This was a Genius mix based off of "I'm So Tired," which is why I just let iTunes pick the music for me. Highly recommended to anyone.

    I'm So Tired, Beatles, The Beatles (The White Album)

    Ruby Tuesday, Rolling Stones, Between the Buttons
    Pinball Wizard, The Who, 20th Century Masters: The Best Of The Who (The Millennium Collection)
    People Are Strange, The Doors, Strange Days
    Behind Blue Eyes, The Who , Who's Next
    Lola, The Kinks, Three
    White Rabbit, Jefferson Airplane, The Worst Of Jefferson Airplane
    Misty Mountain Hop, Led Zeppelin, IV - I'm a sucker for anything Led Zepplin...
    I Can See For Miles, The Who, 20th Century Masters: The Best Of The Who (The Millennium Collection)
    One Way Out, The Allman Brothers Band, Almost Famous
    You're My Best Friend, Queen, Greatest Hits
    Everybody's Got Something To Hide Except Me And My Monkey, Beatles, The Beatles (The White Album)
    Rocky Raccoon, The Beatles, Anthology 3 (Disc 1)
    19th Nervous Breakdown, The Rolling Stones
    Good Times Bad Times, Led Zeppelin, Led Zeppelin I
    Wouldn't it be nice, Beach Boys, Pet Sounds
    My Generation, The Who, 20th Century Masters: The Best Of The Who (The Millennium Collection)
    Somebody To Love, Jefferson Airplane, The Worst Of Jefferson Airplane
    Ramblin' Man, The Allman Brothers Band, Big Fish
    Heartbreaker, Led Zeppelin, Led Zeppelin II
    Savoy Truffle, Beatles, The Beatles (The White Album)
    Good Old Fashioned Lover Boy, Queen, Greatest Hits
    Foxy Lady, The Jimi Hendrix Experience, Are You Experienced?
    Cry Baby Cry, The Beatles, Anthology 3 (Disc 1)
    Turn, Turn, Turn, The Byrds,
    That's The Way, Led Zeppelin, Almost Famous
    Refugee, Tom Petty & The Heartbreakers, Greatest Hits

    It helped get us through this workout today - Although I was also helped by sitting out an occasional 150 here and there, and only getting to the 225 fast when I had to get out for work. For me, it was a total of 2900 yards, although this is the kind of workout I could really finish in 90 minutes if I applied myself.

    300 free
    300 back
    6x150 3 free / 3 stroke
    4x75 kick IM order
    4x125 2 free / 2 stroke
    4x75 kick 2 free / 2 stroke
    300 pull
    300 choice
    300 kick
    225 free fast
    225 fast choice
    4x125 2 free / 2 choice
    200 warm down

    Again, this came from Coach Ron's "getting SCY swimmers ready for a LCM meet."
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  10. Monday 06/14/2010: A quick swim in the W-B

    by , June 14th, 2010 at 09:31 PM (aztimm's training blog)
    I have no idea why suddenly everyone calls the city of Wilkes-Barre, PA, "the W-B," now, but it seems to be the case.

    Anyway, true to my word, I met up with a guy I went to high school with and swam with his team.
    Wilkes-Barre, PA Catholic Youth Center (CYC), SCY
    Coach Chris McCall on deck

    I chatted with Chris a bit, so I missed most of warm-up...
    100 easy warm-up

    200 kick, 25 easy/25 fast, continuous @ :30 rest
    6 x 50 kick @ 1:15, best avg
    200 kick, 25 easy/25 fast, continuous @ :30 rest
    8 x 50 kick @ 1:10, best avg

    100 easy

    5 x 100 @ 2:00 best avg

    had to get out...did a 100 easy. the kids were doing a total of 5200!

    my total: 1650 yards

    notes--
    * this is a fantastic pool! I was thinking back to the pool here I swam in as a kid, which is now a basketball court. The AD showed me around the place while I waited for Chris to show up (we both went to the Catholic high school while she graduated the same year from one of the public schools, we kind of knew each other). in fact she said they just held the first (ever I think ) USMS meet in it, in April. 60 people came, from as far as Philly and Harrisburg.
    * It is always great to catch up with old friends. I hadn't seen Chris for 10-15 years (the last time was at a keg party at someone's apt). he kept giving me options to opt out of the set, but I said I would do it with the kids. when the kids complained about the air temp, he asked me...to which I replied, "I'm used to swimming outside. Anything inside is going to feel stuffy to me."
    * now I know why people here on the forums say kids to a bit of kicking. and I'm sure this is only a drop in the bucket...
    * there was a gal (she's 15), who goes to the same high school we did, she said she's swum a :56 free in a meet. Chris put her in the lane next to me, and she made a fantastic rabbit to chase on those 100s. I went: 1:08, 1:07, 1:09, 1:08, 1:07, which is pretty much unheard of for me. I'm happy to break 1:10 on a set like this. she said she's looking at the U of A, so I may run into her again.
    * it was a major PITA just getting to swim at all, and my family had made dinner plans, so I had to bail. I knew I'd be getting out, so I probably pushed those last 100s faster than I would have otherwise. next time I visit, I may just break down and rent a car.
    * after I got out, Chris chatted a little more with me. He was surprised I was in such good shape (he says), and, "Why didn't you swim in high school?" The million dollar question....if only. Oh well, can't change the past. I could make up a million excuses (my major one was that I had a paper route and already got up early to ride my bike to deliver papers).


    I bailed on a run this morning, but I do plan to get out tomorrow morning. Have a route in mind that will give me 10-12 miles, I could easily add to it if I'm feeling up to it. Then I fly back to PHX tomorrow night.

    oh, I played what I thought was baseball with my sister, brother-in-law, and their oldest son tonight. I hadn't touched a bat for ages. then I hit a ball, and it really went way out. only after did I find out these were t-balls...
    Categories
    Swim Workouts
  11. Mix it Up Monday

    by , June 14th, 2010 at 06:24 PM (Adventures in Swimming)
    Coached the Sharks

    Modified versions of one of Coachkopie's workouts

    200 Swim
    200 Reverse IM Kick/Drill by 25
    200 Pull

    Set 1
    50 With Tennessee Turn
    50 25 Swim/25 HARD Kick
    50 Back 25 Fist/25 Swim
    50 Breast
    :10 r on all
    Repeat 5x :30 between repeats

    Set 2
    3 x 25 FAST Turnover, :30r
    100 ez
    Repeat 4 Times

    500 Pull Cruise

    4 x 75 Choice middle 25 fast :15r

    100 Warm Down

    I swam this after work today.
    Except I did 3 x 200 instead of the 500
    and only 3x75, had to move the lane lines
    in the middle of the 75 set. It kind
    of disrupted my flow. There was a bunch of
    swim lessons going on.
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  12. I'm not going to be nice

    by , June 14th, 2010 at 05:30 PM (Of Swimming Bondage)
    I went to core class today at noon, expecting the usual instructor, but instead got the toughest instructor there who was subbing in. Said sub instructor is a great person, but she is beyond Energizer Bunny in endurance, fitter than probably 99.9% of humanity and revels in being tough. Off the stage or off the spinning bikes, she's very nice and sweet, but put a microphone in her hand and a class at her beck and call and she could make some Parris Island drill sergeants cry (I think). At one point, she had a little mercy on us and said, "Because it's not my class, I'll let you rest a little ... but that doesn't mean I'm going to be nice." Oh, and prior to the class, she politely asked where I've been (e.g., you lazy slacker) and when I said I was going to hurt in the class, she said, "And tomorrow as well." Nice. Though it was only 30 minutes, I crawled out and over to the treadmill where I walked/ran through a mile. Working my way back into a dryland routine is going to be harder than I thought.



    I'm trying a much smaller version of a detox than Fort (because I'm also not as tough as her) starting today. My addictive personality has gotten way too hooked on refined sugars and crap made from refined sugars. I can't give up sugar completely, but I'm aiming to remove all refined crap from my body for 6 days a week, giving myself one "free day" to grab a Krispy Kreme or some other such confection. I'm also trying to generally eat more foods that just look like food rather than processed stuff. I loaded up on a range of fruit & berries, organic yogurt & cottage cheese, simple trail mixes and munchy veggies. Oh, and, despite enjoying drinking again, I know that my insomnia of late is not completely linked to my wife's absence; for whatever reason, alcohol consumption just really f's with my sleep patterns, so I'm going back to teetotaling for 6 days a week as well.
  13. Sarasota Y Sharks Masters 5:30 AM Workout -06/15/10

    by , June 14th, 2010 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    2 X 200 3:40 3:20
    4 X 100 1:50 1:40
    Twice through. Round 1 intervals left, round 2 right.

    SCY

    Vertical kick: 30 seconds on, 15 seconds off for 8 minutes. If you are talking, you are not kicking hard enough.

    3 X 100 free 1:30
    4 X 25 sprint kick :45
    Three times through with a break.

    1 X 50 easy 1:00
    2 X 50 fast 1:00
    1 X 50 easy 1:00
    4 X 25 sprint :30
    Twice through with a break. Choice.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  14. Monday, 6/14/10

    by , June 14th, 2010 at 02:14 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Good workout though I seem to be running out of time before I can get through the entire workout my coach sends.


    Warm-up
    400 Mixer
    (did 2x 100 free/100 back)
    4 x 50/1:00 Build
    (did free on 1:00, ave 40)
    8 x 25/30
    #1 - 1st 12 fast, #2 - 2nd 12 fast,
    #3 - smooth, #4 - 25 fast
    (did free on 1-4, back on 5-8)

    Main Set:
    30 x 25/35 VERY STRONG-Alternate 25 Free-25 Stroke
    (did odds free, all around 19-20,
    evens rotated through fly-back-breast)
    Kick with Fins: 6 x 150/4:00 AFAP
    (with zoomers; did 1-3 on my back, went 2:20-25, 4-6 free w/board, went 2:15-20)

    Cool down
    200 easy free
    Total: 2650 meters
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  15. Monday Jun 14th 2010

    by , June 14th, 2010 at 11:38 AM (Ande's Swimming Blog)
    Monday Jun 14th 2010

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    WEIGHTS

    LCM & scy
    6:30
    Austin, UT Swim Center
    whitney Coached,
    swam with Larry, Nate, Mike, Tyler, Todd, & Ned
    dove in on time
    wore B70 jammer


    WARM UP LCM
    3 x (150 fr 50k)
    200 IM dr
    3 x (150 fr 50 scull)

    MAIN SET LCM

    20 x 100 on 1:30 done 50 fr 50 bk
    best ave, held 14 - 16

    100 easy

    switched to diving well

    10 x 100 fr on 1:20
    cruised them

    8 x 25

    waited 10 min
    then did this kick set with UT women

    10 x 100 K fast
    best ave
    on 3:00
    from a push
    went
    19.1, .7, .8, .7, .5
    20.3 & .6
    21.6, .1, .6
    AVE 80.3


    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
  16. I can't have this "no practice" thing again.

    So I haven't been allowed to swim since last Tuesday. Last Wednesday I had two warts sliced off (what an experience!) and was told by my coach "You're not swimming" on Thursday, and practice was canceled on Sunday due to issues with scheduling at the high school. That caused my eating schedule to be thrown completely out the window (including my diet plan), my sleeping habits to be totally jacked, and my workouts to be cut off. By today I just feel kind of icky all over.

    So I did a lot of things last weekend I'm not proud of:
    1) Eating after I'm full
    2) Sat and just watched TV (causing more of #1)
    3) Didn't drink enough water
    4) Barely got in any sort of a workout this weekend.
    5) Didn't get enough rest

    I did however manage to pull together a few things I am VERY proud of this weekend:
    0) I was there a great friend on Friday night and helped her out when she needed a me.
    1) I only had a two beers last week.
    2) I avoided all of the cookies, cake, cupcakes, and frosting that was more or less shoved in my face all weekend.
    3) I managed to get in at least 15 minutes of abs on Sunday, which is better than nothing
    4) I actually took some time to PLAY in a pool, (not a lap pool) something I hadn't done in literally years!

    So after a nearly sleepless weekend and a lot of bad eating, we're back to the good ol' structure of Monday and getting back on the wagon.

    So questions for all of you:
    What do you do when you get in that "graze" mode? How do you fight it and get out of it?
    How do you maintain a a structure when you don't have a pool?
    What's your cheat? When you need to break from the norm and have a really "bad for you" meal, what do you eat?

    And completely off topic:
    What's your next meet/OW event? Mine's the Park Ridge 1500 on June 26th
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  17. Another day of fly just not as agressive

    by , June 14th, 2010 at 07:27 AM (Mixing it up this year)
    Felt like doing some relaxed fly today to loosen my lower back up.

    10x100@2:00 Free odds swim evens fist drill
    500 Free kick w/fins alt 100 easy 100 moderate
    5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/50 swim
    5x100@2:00 Fly kick on back w/fins
    10x100@1:45 Free w/paddles & bouy
    2x50 from a dive good breakout rest easy

    Total 3600 meters
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  18. MIMS RECAP

    WOW! So much to say about this event... I almost don't know where to start, so forgive me if this entry seems a bit disjointed.
    Many of you have met Clare at some OW event or another, so you know that it would be impossible for me to pursue these goals without her support. I thought you might like to hear her perspective, so, the blue text is Clare...

    MIMS is much more than a swim; it is an event that people train years for, and travel half way around the world (and it seems, more often than not that those who travel the furthest swim the fastest also), to participate in. It is one third of the Triple Crown of Open Water Swimming, though the only one of the three that is held as a race.
    The entry goes on line some 6 months before race day, and closes out in less time than it takes to swim from the Bklyn Bridge to the UN Building on a flood tide.... (+/- 41 minutes for me yesterday). The international field of MIMS 2010 was stacked high with marathon swim ringers (sw-ingers?) and it was truly humbling to be surrounded by such aquatic achievement... I am honored to call many of them my friends. For most, the days before such an event are filled with jet lag, and last minute preparations but a few out-of-towners were able to find a brief window to join me and a few other CIBBOWS hosts for a couple of pre-MIMS swims at Brighton Beach... Sakura, Amanda, Leticia, Suzie, Isabel, Craig... hope you guys enjoyed our little slice of heaven.

    History - My Last Attempt:
    In 2006, I first attempted to swim MIMS. I was a six beat kicker; cocky and inexperienced and spent the week prior to the race moving my residence.... carrying heavy boxes and furniture for days. Additionally, the days leading up to and including race day were cursed with heavy rains and violent thunder storms. I drove my crew to their early morning check-in at pier 11 and walked across town to the swimmer check-in.... in flip flops... in heavy rain... wet and cold with 2 hours to go to splash time. At the start, swimmers enter the water by number (alphabetically)... i was 1st or 2nd, the water was in the high 50's and it seemed like 10 minutes (it was probably less) until we started swimming. My hamstrings were tight and I was cold from the start. Feeding from my kayaker was awkward, so my boat was tossing me my bottle, I was treading water and tossing my bottle back to the boat... very inefficient and time consuming.... and draining what time I had left on my legs. I plodded along, made the cut-offs and came into a large patch of trash (bottles, bags, leaves, dead fish, etc) at 3/4ths the way up the Harlem River. My kayaker pulled up to me and instructed me to "swim with your head up!"... I did, and negotiated my way to "clear" water (a relative term when speaking of the modern age Harlem River), but lost my legs in the process. I spent the next 30 minutes trying to stretch out the cramps... right leg-marginal... left leg- no good. Not making any progress.... I resigned. I should also add that seconds after David resigned in the Harlem River, they pulled all swimmers out due to inclement weather, so who knows that if he had stayed an extra couple of minutes or so in the H2O and had been pulled as well whether he would have reentered the race that day.

    MIMS 2010
    I wake up at 3:30... alarm is set for 4:00... start boiling water... mix up bottles... check list: Feed stick - check, towels - check, camera - check, M&M's - check (with peanuts?.... of course), etc etc ad infinitum.
    Pack bags... load car... drive to "crew check-in"... drop off Clare... hugs, kisses, good lucks, thumbs ups, good byes.
    Drive to "swimmer check-in" with fellow swimmer Craig Lenning.
    Find the "boys room"... drink my pre-race cocktail... check in... suit up... get numbered... boys room II... sunscreen... lube up... boys room III (bushes this time)... ear plugs... cap.... here come the kayakers.
    The sight of 70 kayakers squeezing into this little cove is awesome. Many swimmers can only identify their kayakers by their bib numbers, but I have been swimming with Danielle and Mike through the spring and we have our routine pretty well worked out... I'm pretty lucky. They are easy for me to spot and we exchange greetings. I know they will "pick me up" easily even in the crowd of swimmers and boats. Keep you're head down, shut up and swim David.

    We get in the water on time... it warmer than I thought it would be... much warmer than Brighton Beach. I still plan to go with hot feeds for a while... I should get used to them.
    My swim plan: Cruise the East River: Build the Harlem River: Race the Hudson River. In actuality, it went something like this: Race up the East River: Hang on in the Harlem River: Hold steady to South Cove.

    Details
    Mike and Danielle picked me up somewhere around the southern tip of Manhattan. As my race # was 1, my boat was holding the northern most position, close to the Bklyn bridge. My instructions were to link up, get into formation and on our way as a "pod" before I would take my first feed. Slightly north of the Bklyn Bridge (yes... backstroke of course), first feed at 8:02, stroke rate 70. I feel great and hold steady at 70 spm through the East River... this is a pretty high rate for me. At Hellgate, I take a line outside the cove and pass a few other swimmers. I remember being on the other side of this situation in '06, so I can say quite definitively "this is better". It seems like no time has passed and I am taking my fifth feeding, at the footbridge that crosses the Harlem RIver... time 9:23. I spent the next three hours in the Harlem River. These were the most difficult for me emotionally and physically. There is an industrial section of the Harlem river where the smell and taste of diesel fuel was quite strong. That combined with the cigar smoke (which I later discovered were coming from my boat observer) caused me to gag a few times, but I only lost my cookies once. I had to actively police my mind from dwelling on that 2006 resignation, and it was hard to find that happy place among the diesel. My stroke rate was holding and soon enough I was in the upper Harlem which is quite beautiful.

    Some landmarks and times:
    10:06 - Triboro (RFK) Bridge
    11:03 - Yankee Stadium (no more hot feeds)
    11:43 - Boathouse (pit stop for kayakers)
    12:26 - Spuytin Duyvil

    At SD, there is a very low railroad bridge, and then... The Mighty Hudson! The water changes dramatically. There is a wind from the south that makes it difficult for me to find a comfortable stroke rate and breathing pattern. I settle into something slower and more deliberate.

    For me, emotionally, the day was over. The demons of '06; gone. I did it! I just have to swim another 10 miles against the wind and climb up that aluminum ladder. Time to enjoy the ride home with Clare and Danielle and Mike.... stroke rate: 66.

    Most swimmers agree that the first hour in the Hudson is the longest stretch of the race. The George Washington Bridge plays tricks on you. It appears so close but remains out of reach. A few swimmers pass me between Spuytin Duyvil and the GW. I recognize Craig and Sakura as they go by... it feels good to see them going into the home stretch strong! (don't wait for me)

    More landmarks and times:
    12:46 - GW Bridge
    1:26 - Columbia Pres. Hospital (wave to Drs Gray and Sommers... thanks for the heart repair!)
    1:46 - Sewage Plant
    2:26 - 79st boat basin
    3:00 - Chelsea Piers

    Finish Time 8 hrs 30 mins

    .........5 weeks to Catalina.........

    Team Barracuda - Swimmer: David, Crew: Clare, Kayakers: Danielle and Mike.

    Pre-Race
    As the only support crew on board, and with the memory of 2006 at the back of my mind, my main objective was to ensure that DB get through the Harlem River and into the Hudson. The night before the race we had discussed the option of hot feeds because of the H2O temperature was a little chilly, and the feeds would be a good way to prepare for the EC. So the morning of the race, we prepared the mother-mix, (2, 64 oz containers with 12 scoops each of 1st endurance EFS) to which I would add warm H2O for the feeds. Throughout the swim DB would have the option of feeding from one bottle or taking just regular temp H2O. The plan was to place the two bottles in the "Barra feedstick" patent #409, and pass them to our kayaker for the feeds.

    Race Time
    My boat arrived around 6:30am, I and the observer boarded. I soon realised that our small vessel did not have a Loo/toilet onboard. Umm, I would have to improvise and use all my girl scout skills for the day. At Brooklyn Bridge, I soon spotted DB, as his stroke is pretty unique. He was out front in the pack, so I knew he was cruising along at a faster rate than usual and his stroke looked steady and relaxed. - He was in race mode. I wondered if that had anything to do with the pre-race drink? Nearby, I saw John Huminick's support boat, and his relay team waved and cheered "Go Dave." At the first feed I soon found that passing the bottle to the kayakers was a much easier and efficient option, so the feedstick was retired. However, I do think that the feedstick will be useful on a larger vessel for feeding a swimmer from deck, but I would like to test my hypothesis. (So, if anyone would like to do a marathon swim in Tahiti, I would be happy to crew for them.) As for the course, lucky for us, we were fortunate to have a seasoned boat captain and kayakers who guided us down the East River and got DB the best current assist. DB flew by Hell's Gate and into the Harlem River. I must admit as soon as we entered the Harlem, I knew that for DB the physical and emotional challenge began here. As he mentioned previously, the aroma and nutty favour of the river was a gastronomical hinderance, and I too could smell the fumes on deck myself. I had no idea that he could smell the cigar smoke of our boat observer, and that this helped contribute to DB upchucking his feed. I do admit that I became more alert when DB lost his lunch, but as soon as he took his next feeding, and kept that down, I soon relaxed. He cruised through the Harlem, and when he passed the section of the river where he had been pulled previously, I grew more confident. Once the Hudson was in sight, the swim was within his grasp. On the upper west side, we cruised passed Columbia Pres Hospital, where DB had had heart surgery a year ago, and I gave a quick shout out to Dr. Gray, his cardiologist. I knew the Hudson was where the race began, but I was still impressed when I saw the swimmers pick up their pace, and sprint down to the finish. As soon as I saw DB reach the finish line I said to myself: one down, two to go...

    Updated June 14th, 2010 at 09:32 AM by chaos

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  19. Sun Jun 13th 2010

    by , June 13th, 2010 at 09:12 PM (Ande's Swimming Blog)
    Sun Jun 13th 2010


    Subscribe to Ande's Swimming Blog

    SCY
    Noon to 1:15
    Austin, UT Swim Center
    Bridgette Coached
    swam with Larry, Kelly & James
    dove in on time
    wore B70 jammer


    WARM UP
    4 rounds of
    100 sw 100 sw 50 k

    MAIN SET

    16 x 25

    400

    4 x 100

    300

    4 x 75

    200

    2 x 100 fast

    assigned 6 x 100
    did 6 x (2 x 25)

    25 SDK FAST
    went 10.59
    larry timed



    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
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  20. I Am the Rain Queen

    by , June 13th, 2010 at 08:30 PM (Too Neurotic to be Suitably Aquatic)
    Today was a double of sorts. Swam 4100 yards this morning at ____ College, which was my attempt at one last big swim before getting some rest before the meet in two weeks. The other swim was a 500 plus 3 minutes of treading water, which was a test to join the Minnewaska Distance Swimmers Association. This is going to be my first year as a member of this venerable institution of open water lake swimmers, and I'm really looking forward to the first chance to get out there.

    Because of New York State's massive budget issues, we almost lost access to the park completely, as Minnewaska State Park was on the chopping block for a while. We still don't have a working budget, but the park is supposed to stay open for the summer anyway, thanks to many, many passionate activists who love the place.

    I think about the connection between swimming and money a lot. I think about both of those things a lot, so putting them together is only logical. It takes cash to play this sport. Any sport, really.

    Anyhoo, that's something I'm sure I'll blog about again. In the meantime, this was today's workout, which I modified from SwimPlan.com.

    6X:
    50 free
    50 back

    2X:
    2x50 streamline kick
    200 IM
    2x50 backstroke tech

    50 EZ
    8x100 on 1:45
    5x100 kick with fins
    50 under/over

    4x100 stroke
    4x50 kick
    4x100 stroke

    100 warm down

    Thoughts on tapering:
    I have a swim meet coming up on June 25-27. It's the New England Long Course Championships at Middlebury College. (btw - is anyone else from these forums going?)

    I was talking to a friend about a good way to do a taper, based on my average daily swim of 2500-3200 yards. He said that I don't really get enough yardage in to effectively taper, so I should just eat well and rest.

    I suppose that's true, so I'll skip a few days here and there in the next two weeks, and make sure I get sleep. But I'm still a bit bummed that I can't play along, because I enjoy throwing technical terms around like I own them. (I have, while reading these blogs, often stopped to Google unfamiliar words like "DPK," "TRX" and "running.")

    Updated June 14th, 2010 at 11:36 AM by swimmerb212 (cut off my original post?)

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