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  1. Friday, October 10, 2008

    by , October 10th, 2008 at 11:47 AM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    400 swim (did 200 free/200 back)
    6 x 50 kick Fast on 1:15 (did 2 flutter w/ board, 2 dolphin on back, 2 breast w/ board)
    6 x 50 drill

    Main Set
    4 X 200 free on 4:00; as swim 150, rest :10, swim 50 AFAP (ave. 2:05 on 150's, :34 on 50's)

    6 X 50 1:00 2x(fly/back, back/breast, breast/free)
    4 X 100 back on 2:00 (was slow on these, ave 1:30)
    2 x 25 SDK shooters, 1 on belly, one on back, made it to the flags on both.

    100 easy kick

    2650 yards
  2. Today's practice

    Today only 3 people showed up for practice:
    Too bad because it was actually a really good workout:

    I swam by myself in a middle lane:

    I got there a few minutes early and swam a 300yd to loosen up after lifting and before the real practice started:

    Warm up:
    150 free kick
    150 im drill (no free)
    12x25 back kick @30
    I did another 50 at the end....
    total warm up: 1,100yards

    Main Set:
    6x [100IM @1:30, 4x50 @:55, 4x25 @:25]
    50's: 1,4 = Fly/Bk 2,5 = bk/brst 3,6 =brst/fr
    25's: 1,4 =fly 2,5=back 3,6=breast

    Rest 1minute after rounds 2 and 4

    =2,400 yards

    Kick Set:
    6x 100 kick @2:15 free kick w/board

    =600 yards

    Drill Set:
    20x50s @ :50 5=finger drag 5=catch-up 5=25 polo/25 swim 5=Perfect form

    Warm Down:

    total= 5,200 yards
  3. Thursday, October 9, 2008

    by , October 9th, 2008 at 04:27 PM (A comfort swimmer's guide to easy swimming)
    Workout during lunch hour
    Solo SCY

    Warm up
    300 swim as 150 free/150 back
    4 x 50 flutter kick on back on 1:15 (ave :54)
    4 x 50 drill
    8 x 25 IMO on :40

    Main set
    (200 free on 3:30, 50 fast fly on 2:00)
    (went 2:40-42 on 200's, :36 on fly)

    4 x 75 back on 2:00 (ave. :58 This is the fastest I've ever swam this set)

    (200 free on 3:30, 50 fast fly on 2:00)
    (went 2:45-47 on 200's, :36 on fly)

    Cool down
    100 easy DAB and free

    2300 yards

    Will do 75 minute yoga class tonight.

    Updated October 9th, 2008 at 04:53 PM by poolraat

  4. GOALS

    there is a thread up with a poll asking about a primary goal. i can't. my coach also asked us about our goals this week so i thought i would post them here as well.

    your thoughts and comments are welcome.

    I would like to participate in at least 2 postal events this season. The 3000 and 6000 yard postal ends on november 15. Who else is in? My goal is to swim the 6000 in 1hour 12minutes.

    The 1 hour postal is the largest masters event there is. I believe it runs the month of january. I would like to hit 5000 yards.

    My goal is to maintain 6 days (minimum) per week, or avg. 25,000 yds to increase to 35,000 yards in preparation for the open water season.

    I would like to see sub 1:10 100's free become a "normal" practice interval.

    100 x 100 on ? sometime in january.

    4400 fly birthday set....mid febuary.

    25k opening day at lake minnewaska. (mid june)

    I would like to swim more meets this year. I hope to attend colony zones, new england championships and maybe nationals with lots on my team members.

    What the hell.... lets go for it!

    50 free
    personal best 24.14
    goal: sub 24

    100 free
    personal best 54.0
    goal: sub 53

    200 free
    personal best 1:59
    goal: sub 1:57

    500 free
    personal best 5:30
    goal: sub 5:15

    1000 free
    personal best 11:55
    goal: 11:00

    1650 free
    personal best 18:58
    goal: 18:10

    50 fly
    personal best 25.?
    goal sub 25

    100 fly
    personal best 58.?
    goal: 56

    200 fly
    personal best 2:16
    goal sub 2:10

    [b]OPEN WATER[b]
    Swim at least 1 event greater than 20 miles. I'm thinking the tampa bay marathon or the manhattan marathon.

    Swim the maui channel solo.

    Swim the 2 mile Betsy Owens national championship at lake placid.

    Swim at least 1, 10k event.

    thats all i have for now.
  5. My 2nd pier swim

    by , October 9th, 2008 at 02:26 PM (Mexico to Oregon Pier Swim)
    Sunday afternoon, October 4th, Linda and I drove to Pacific Beach for my second pier swim. The Crystal Pier is a wooden pier built in 1938 and is 872 feet long. The first section of the pier has Cape Cod style cottages for rent that are part of the Crystal Pier Hotel. After you pass by the cottages there are no other structures on the rest of the pier. Pacific Beach is know as a rowdy beach town, lots of sports bars, fast food joints, some hookah-bars as well as some good restaurants. You dont see many old folks, mostly college age young people.

    After a 40 minute drive we parked on Garnet St. right next to the Pier. Parking spots are hard to come by on a Sunday afternoon. We walked about 50 yards to the Pier and took the stairway down to the beach. As we walked down the steps, I could see a pier several miles to the south,. a long pier. It suddenly dawned on me that I had somehow skipped the Ocean Beach Pier . Looking down the coast towards Point Loma was a bit disconcerting. There were large waves whose crests were collapsing into the troughs at their bases and then surging their way to the shore. I studied the view from the steps and could not make out any discernable pattern or frequency in their arrivals. They came one after another, no real grouping of sets. A lifeguard was sitting in his truck on the sand next to the pier. As my wife set up her chair and was getting comfortable I walked over, introduced myself and asked him about the surf conditions. Being next to the pier one cannot help but to notice the odor of the pier, that pier smell, tar and creosote, fish. its an odd smell, but a pleasant one, pleasant because you know that you are at the beach. He told me that these waves were much bigger than normal and that there was a current working from the north to the south hitting the beach on a 45 degree angle. As we spoke a wave broke right at the end of the pier. It traveled to shore with its crest reaching the top of the piers horizontal support members that are about 10 feet above the level of the resting sea. After seeing that, I felt anxious and momentarily thought about calling the swim off. It was high tide, there were a few small clouds, the air temperature 72 and according to the Lifeguard the water temp between 60 and 65. The breeze coming off the Ocean was fresh, pure, relaxing.

    I always put my Speedo on at home and over it a pair of trousers. When I get on the beach I strip down and put on my rash guard , turn on my gps , put in my ear plugs, pull on my swim cap, goggles and swimp3 player. Having everything in order I started a rapid walk into the Pacific . As I speared the water I couldnt help but think about my safety. In the past two years Ive swam Alcatraz twice, done the 5 mile Tour of the Buoys in La Jolla, and many solo 1 mile Ocean swims. After reviewing that reservoir of experiences I hesitantly co-signed for my safety.

    Getting out thru the breakers was a chore. Having to dive under broken waves made progress slow. Efforts to establish my stroke and attain a pace, were met with opposition , in fact I couldn`t do the crawlthe waves were one after another. The water felt cool but not cold and tasted extra salty. It seemed like all my senses were working at more than 100 percent. Looking towards the pier I realized that I was about half way to its end when a moderate wave that had already broken found me and tossed me about,not bad,. kind of fun. There was a significant, wave generated current which drew me back towards the shore. I pressed on and seemed to be making no progress I was getting worried.

    There was a lull in the action and I made recognizable progress. Moments later as I scanned the horizon, I could see a wall of green, a huge wave building higher and higher. As I found myself being delivered to the bottom of the trough in front of this wave I made the decision to swim as fast as I could straight at the wave in order to climb its face and be safe on the other side. This wave must have been about 15 feet from crest to trough. I was pulled straight up its face, the water was crystal clear I could see out the backsideI MADE IT THRU my heart was pounding.

    Off in the distance another was forming, I swam towards it and made my way over before it had a chance to build and collapse. Now I found myself beyond the breakers, past the end of the pier and anxious about how I was going to navigate my way back without getting absolutely clobbered. People on the end of the pier had spotted me and I could tell that they were amused. Along came another huge unbroken wave which I rode up like a cork and then slid down its backside into the trough behind it. I was in the bottom of a bowl, a bowl made of water. This swell rose up and blocked the pier from view. . seconds later the pier seemed to rise up out of the water only to disappear again as a wave broke on its end sending up a geyser of water. I reached for my camera, snapped a few pictures and noticed that the water temp was 61. It was comfortable, I had no sensation of being cold.

    At this point in time the music I was listening to caught my attentionDavid Lanz, Behind the Waterfall, a piano solo, absolutely soothing, peaceful new age music. It was totally out of context. Night on Bald Mountain or Sorcerers Apprentice would have been appropriate . This peaceful music reminded me to relax and to not panic. As I bobbed up and down I was continually looking for that rogue wave with my name on it,.. I knew it was out there .

    I breast stroked, dog-paddled, side stroked, treaded water, did every form of swimming except the crawl as I was making my way parallel to the shore and about 50 yards past the north side of the pier. I finally got smart and floated on my back , kicking with my feet and slowly doing the back stroke. This allowed me to see what was out there. The added buoyance you receive from saltwater is a blessing. I traveled up and down the faces and backs of swells, immature waves.

    It was time to head to shore, I had gone far enough north of the pier to make my journey back without getting washed under the pier. I started to turn and parallel the pier, heading home, with the pier on my left side as I floated on my back. Keeping my head towards the shore and my feet pointing out to sea I watched for the wave that I knew was going to have its way with me. When I saw no looming waves, I rolled over from my back and started swimming hard and fast but only got in about 20 strokes when I was compelled to roll back over. I was afraid of being snuck up on and blindsided. Soon I was about even with the end of the pier on its north side, and was feeling a much appreciated, yet much feared pull towards the shore.

    As I looked to the shore I could see the backside of breaking waves,white foam , rooster tails of wind blown water. Looking out again towards the ocean, I could see another green wall forming taller and taller. I had finally been caught in no mans land, in the sweet spot for being pummeled. This one, about 10 feet tall, was just breaking as I was in the deepest part of the trough at its base. I took the biggest breath of my life and dove for the bottom. The sound underwater was deafening as the wave broke. The surge forced the camera I carry on my butt all the way down the back of my speedo to behind my right knee. I was pulled down into the depths yet toward shore,. no sense of up or down.. After what seemed like an eternity I found the surface but was unable to make any sort of headway, I was swimming in foam, half water, half air. I was now about 100 yards from shore, I could see people on the beach. I decided that I had to sprint to the sand.

    As I was just getting underway I got another pounding by a wave that had broken probably 20 yards behind me. This one pushed me down; my foot hit sand, I WAS ALMOST HOME. I swam hard, till my hand struck sand . As I tried to get to my feet I got knocked down. Suddenly I was in knee deep water, Thank you Father in Heaven! As I walked south on the beach and under the Pier I was struck with the fact that the ocean who had always embraced me had just giving me a display of her wildness.shes a harsh mistress. My Garmin told me that I had just spent 23 minutes and 17 seconds to travel .53 miles.

    Within a half hour we were sitting in the sun on the patio of Gringo`s a restaurant around the corner from the pier. Their main menu was not available till 4 so we had their buffet lunch of Mexican food. Having not been able to sample their menu, Im reluctant to give a rating . Our waiter was pleasant, the beer was cold and the sun warm. My next swim will be around the Ocean Beach Pier. Attached is the GPS record. The pictures were not of good quality,..I`m having a photographer try to clarify them and will post them shortly. If you go to Motion Based Agent and in the upper right hand corner in "search" ..enter rvlockman and click on Activities and you will find this swim under Crystal Pier

    Life is grand!!

    Updated October 10th, 2008 at 02:06 PM by Ron Lockman (spelling)

  6. Cross Training Day, Thursday, Oct. 9

    by , October 9th, 2008 at 12:19 PM (The FAF AFAP Digest)
    60 minute spin class

    I'm having fun with the spinning. Going to try to keep in up 2x a week. Hamstrings not as sore now.

    70 minutes in the gym

    Did mostly light weights, some core and RC work. I'm obsessed with the double cable free motion machine. One of the trainers at my gym gave me some advice on how to do "push ups" and tricep presses different ways on the machine. (I never do push ups the conventional way.) Did some dead lifts today for the first time since July. Trying to get back to doing a few heavy weights, despite the fact that I generally dislike them intensely. Made myself stretch. I'm usually rather lazy about that.
  7. Wednesday, October 8

    by , October 8th, 2008 at 03:23 PM (The FAF AFAP Digest)
    5 mile run

    Mermaid workout:

    400 swim
    300 IM drill

    16 x 25 UW fly spin drill with MF (4 each on stomach, left side, right side, back)

    8 x 100 dolphin kick with MF FAST on 2:00 (alternate on back and on stomach with board, held 58-1:00 -- ouch!!)
    200 EZ

    10 x 50 hypoxic backstroke on 1:00, kick UW 15 meters each length and then cruise backstroke to the wall, took a 50 EZ DAB after 5 50s

    100 EZ
    50 fly AFAP with fins (26.5 or so ... no digital clock)
    100 EZ

    Total: 3000
  8. Fat man back in the Water 9/8/08

    by , October 8th, 2008 at 01:56 PM (Fat Man back in the Pool)
    Missed Thursday (younger brother broke his heel and I ended up minding his 3 kids). Saturday - 8 hours of post Hurricane Ike debris clearing at Scout Camp.

    10/6/08 - COM Pool - Midland TX SCY
    quick trip into town - left my fins at home

    400 Swim
    2 x 100 drill
    4 x 100 free dps
    4 x 50 fly/bk
    4 x 50 bk/br
    4 x 50 br/fr
    4 x 50 BR fast
    100 easy

    Note to self, travel with zoomers and ice pack.

    10/07/08 New Territory Pool SCY
    stretch cord work out in AM.

    400 Warm up
    12 x 50 Free descend 1-4, 5-8, 9-12 on 1:00
    3 x 100 Free constant fast on 3:00
    100 easy
    Repeat set 3 x

    worked with zoomers then fins. Cut 1 x 50 on 2nd set and 2 x 50s on 3rd. Needed a little more recovery time after hammering the every fourth all out.

    My shoulder was sore from the no-fins Monday and schlepping gear through the airports. I iced the shoulder before workout and afterwards.

    This AM was PT, next to last session with therapist before review with the Dr. Strength is up and flexibility has improved. Still getting shoulder muscles knotted up but not as bad.

    Will have to look for another sports massage option when the prescription runs out.
  9. Wednesday, October 8, 2008

    by , October 8th, 2008 at 11:32 AM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    300 swim, did 150 free/150 back
    3 x 100 kick, 1-2 on back on 2:10, 3 breast kick with board
    4 x 50 as 25 drill/25 swim dps
    8 x 25 on :40 IMO

    Main Set
    8 x 100 on 2:00, odds IM, evens free, (ave 1:30 on IM, 1:22 on free)
    8 x 25 kick on back, on :45 done as 1/2 UW SDK - 1/2 flutter kick on surface
    (Goal was to count kicks on 1st one, then hold that count and try for more dist. Was doing 12-13 yds on 15 kicks)
    6 x 50 back on 1:00
    4 x 50 on 1:15, 1 & 3 25 fly/25 free and 2 & 4 25 free/25 fly

    100 free/DAB to cool down

    2600 yards

    45 minute spin class at noon.

    I had some extra time in the evening so I got out the Monofin and went to the pool for about an hour and did the following.

    Short Warmup consisting of:
    200 swim free and back
    2 x 100 flutter and dolphin kick on back
    2 x 50 drill

    Main Set
    4 x 100 kick w/ monofin on 1:45, odds on back, evens on belly w/board. (ave 1:12-15)
    4 x 50 free on :55
    8 x 25 spin drill w/ monofin on :45, by doing 4 kicks in each position, I can almost cover the entire 25 in 1 cycle
    4 x 50 free on :55
    rest an additional 1:00
    50 fly as 25 at about 90% then 25 afap. went :34
    cooldown with 200 easy free and DAB

    Total 1750 y

    Updated October 9th, 2008 at 01:22 PM by poolraat

  10. Tuesday, October 7, 2008

    by , October 8th, 2008 at 12:17 AM (A comfort swimmer's guide to easy swimming)
    Solo, SCY

    Warm up
    300 free
    6 x 50 kick as 25 fast/25 easy
    odds flutter, evens dolphin
    6 x 50 drill

    Set 1
    16 X 25 - in groups of 4 - IMO:
    #1: kick 12.5/ swim 12.5, #2 build up
    #3 build down, #4 sprint
    1 x 100 easy swim
    1 x 200 freeon 3:30
    2 x 100 flutter kick on back on 2:10
    4 x 50 free on :55

    Set 2
    6 X 100 back on 2:00
    rest extra 1:00
    1 x 100 back broken as:
    50 @ 80% effort -:10 seconds rest - 50 @ 100% effort (went :37, :36)
    1 x 100 easy kick/swim

    4 x 50 free on 1:00 alternate breathe
    1 x 50 fly as 25 @ 80%/25 @ 100% (went :35)

    4 x 50 free on 1:00
    1 x 50 back as 25 @ 80%/25 @ 100% (went :34)

    300 easy swim as 150 free/150 back

    3600 yards
  11. Tuesday, Oct. 7

    by , October 7th, 2008 at 03:19 PM (The FAF AFAP Digest)
    SCY, solo:

    750 warm up (swim, kick, drills)

    Hypoxic SDK set:

    10 x 25 shooters with MF on :35
    1 minute rest
    10 x 25 UW fly spin drill with MF on :35 (this is one of my fav drills, hadn't done it in awhile)

    Main set (one of JMiller's workouts modified)(shoulder a bit sore, swam with fins):

    1 x (4 x 100 free + 50 IM on 2:30)
    1 x (4 x 100 kick + 50 free on 2:30)
    2 x (4 x 50 fly or fly drill on 1:00 + 2 x 100 free on 2:00)
    2 x (4 x 50 back on :45 + 2 x 100 kick on 1:30)

    100 EZ
    50 back AFAP with fins from push (cramped) (:27)
    200 C/D

    Total: 4300
  12. Sprint Classic Entries

    by , October 6th, 2008 at 10:23 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.
  13. 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!
  14. 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.
  15. Oct. 3

    by , October 6th, 2008 at 06:24 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
  16. Oct. 6

    by , October 6th, 2008 at 06:18 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.
  17. Oct. 5

    by , October 6th, 2008 at 06:17 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
  18. Oct. 4

    by , October 6th, 2008 at 06:15 PM (The FAF AFAP Digest)
    5 mile run
  19. Oct. 2

    by , October 6th, 2008 at 06:12 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
  20. Oct. 1

    by , October 6th, 2008 at 06:08 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 03:35 PM by The Fortress