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  1. Tri Pie and Fair Die

    by , July 21st, 2010 at 09:57 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    A Vindication of the Rights of Swimmers: A Modest Proposal for Jims Fair Ironman


    An Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon (WTC) consisting of a 2.4-mile swim, a 112-mile bike, and a 26 miles 385 yard run, raced in that order and without a break.

    The current Ironman world record was set in 1997 by Belgian Luc Van Lierde. He set his world record at Ironman Europe with a time of 7:50:27 (0:44 swim, 4:28 bike, 2:36 run, plus transition).

    The total time Luc spent moving and changing outfits and footwear that day was 470 minutes, give or take a few seconds.

    The swim portion thus comprised approximately 9 percent of the total race; the bike 57 percent; and the run 33 percent. I am leaving out the wardrobe changes for simplicitys sake, but let us just assume that he was also a world class ecdysiast as well as a fast swimmer, bicycle enthusiast, and runner. See pie chart:



    Of the three separate endurance disciplines, it appears that running, which took up exactly one-third the total time, was the only sport equitably represented. Swimming, at under one-tenth of the total time, got ludicrously short shrift. Indeed, it appears to serve as little more than a momentary spit bath at the start of the competition, designed, one might think, to cool the competitors off before the real work starts.

    Biking, well, bikingyou are quite the disgusting pig, arent you, bogarting with your grotesque truffle-snorting nostrils nearly twice as much of the available spotlight time as running and nearly six times as much as swimming.

    To rectify this, here is what I propose: the development of what I hope will become widely known as Jims Fair Triathlon, a just competition that gives each of its sporting segments equal time to shine. Certainly, other sports jurisprudential philosophers before me have proposed this before, especially (I have to imagine) the small handful of top notch triathletes that come from a swimming background as opposed to a running or biking one.

    Obviously, I have no illusions that such appeals for the establishment of a Fair Triathlon will get anywhere. The greasy bike wheel (and surely grease-demanding bikes are by far the most expensive of all the highly-priced gear already necessary in this modern day Sport of Kings; indeed, with the possible exception of polo ponies and/or skeet shooting Hugenot peasants, I am not sure what sport exists today more geared to the success of the affluent than triathlons!) is always greased.

    I suppose my prime hope is to just get a discussion rolling amongst our triathlete-performing masters swimming peers, along with the closeted underbelly of tri-haters (you know who you are!), and along with the vast ranks of swim-phobic USAT types who, if anything, would like to further minimize swimmings role, perhaps replace it entirely with kayaking (now theres something we could charge a fortune for--Tri kayaks fabricated out of Kevlar so they weigh no more than 7 ounces!)

    My proposal has two steps, the first hardly novel; the second arguably slightly further from the well-worn path.

    Step 1: Rebalance the Event Distance Portfolio

    To do this, I checked some distance records for top swimmers, bikers, and runners. As indicated earlier, the World Record time for an Ironman is currently about 470 minutes. Divide this into thirds, and you come up with three equal segments of 156 minutes each, or 2 hours and 36 minutes. How far can the worlds top swimmers, bikers, and runners respectively cover in this allotted time?

    Getting exactly accurate apples-to-oranges comparisons here has proved surprisingly difficult, as I learned after roughly 8 minute of intensive Google searching. Nevertheless, I found enough data upon which I believe I can build a rough but reasonable preliminary estimate.

    Swimming: In the 2010 FINA 10K Marathon Swimming championships held in Lausanne, Switzerland on June 28, Germanys Thomas Lurz sprinted to a gold medal in a time of 2 hours, 1 minute, and 5 seconds. This means he was covering slightly less than 100 m per minute. Assuming he could maintain close to this pace for the next 35 minutes, this would leave him with a total swim distance of 13,500 meters (about 8.4 miles) in his allotted 2 hours and 36 minutes.

    I herewith propose that the swim portion of Jims Fair Triathalon cover 8.4 miles (an increase of 6 miles from current Ironman)

    Biking: One site I found suggested that top pros can average 35 mph on the flats almost indefinitely. This sounded a bit vague to me, so for further amplification, I found a Time Trial from the Tour de France, Stage 19. Here are the times by top competitors racing 55 kilometers:

    STAGE 19 RESULTS

    1. Lance Armstrong (USA), U.S. Postal Service, 1:06:49
    2. Jan Ullrich (G), T-Mobile, 01:01
    3. Andras Klden (G), T-Mobile, 01:27
    4. Floyd Landis (USA), U.S. Postal Service, 02:25
    5. Bobby Julich (USA), CSC, 02:48
    6. Ivan Basso (I), CSC, 02:50
    7. Jens Voigt (G), CSC, 03:19
    8. Vladimir Karpets (Rus), Illes Balears-Banesto, 03:33
    9. Rubiera Jos Luis (Sp), U.S. Postal Service, 03:40
    10. Azevedo Jos (P), U.S. Postal Service, 03:49

    55 kilometers translates into 34 miles. I am not sure how flat this course was, but it would appear that Lances remarkable achievement suggests he was traveling at a bit less than 35 mph. Let us give bikers a bit of a break here and stipulate that top pros could probably average 30 mph for an extended period of time. Thus, during the 2 hours and 36 minutes of the biking portion of Jims Fair Triathlon, they would be expected to cover about 78 miles.

    I herewith propose that the bike portion of Jims Fair Triathalon cover 78 miles (a decrease of 34 miles from current Ironman.)

    Running. The current marathon world record is held by Ethiopian runner, Haile Gebrselassie, who on September 28, 2008, completed the Berlin marathon in 2 hours 3 minutes and 59 seconds. If Haile had been allowed to run for another 32 minutes, assuming his pace dropped off from fatigue to 5 minute miles, he would have still covered at least another six miles.

    I herewith propose that the run portion of Jims Fair Triathalon cover 32 miles (an increase of 6 miles from current Ironman.)

    Step 2: Make the Event Order Fairer

    Currently, the swim portion of every Ironman proceeds, by fiat, in an inviolate order: swim, bike, run. If football were governed by such a rule, the home team would always get the first possessionhardly fair, I think any fair-minded person would have to agree. Much better to give either team an equal chance. Thus, the flip of a coin has a long and storied role in all fair sports.

    Triathons, to be sure, have three possibilities, and there is no such thing as a three-headed coin. True, but there is now, thanks to the ingenuity of yours truly, the Jim Fair Triathlon Die.

    See sketch:



    Approximately five minutes before the start of every Fair Triathlon, the Order of Events official will roll the die to decide what event will lead off this particular race. Since the die has six sides, two of which are labeled swim, bike, run, the official will continue to roll the die until the next sport comes up. The final leg will thus be decided by elimination.

    The race finishers, too, might be thusly decided. Perhaps literally.

    As masters swimmer/Mayo Clinic internist/all around nice guy, Dr. Tom Jaegermeister Jaeger, MD, recently emailed me, researchers reported last April in the Journal of the American Medical Association that the swimming leg, albeit an afterthought in current triathlons, is nevertheless the singlemost ruthless test of participant survival. As the JAMA paper reported:

    A total of 959 214 participants were analyzed (mean [SD], 323 [444] per race); 59% were men. Forty five percent competed in short (swim <750 m), 40% in intermediate (swim 750-1500 m), and 15% in long (swim >1500 m) triathlon races.... Fourteen participants died during 14 triathlons (rate, 1.5 per 100 000 participants; 95% CI, 0.9-2.5), including 13 while swimming and 1 biking... Although the contribution of cardiovascular abnormalities cannot be definitively excluded in some cases, logistical factors and adverse environmental conditions may have been responsible for these events, given that about 95% of triathlon fatalities occurred during the swimming segment. Furthermore, deaths were more common in triathlons involving greater numbers of competitors. Because triathlons begin with chaotic, highly dense mass starts, involving up to 2000 largely novice competitors entering the water simultaneously, there is opportunity for bodily contact and exposure to cold turbulent water.

    It is, perhaps, inevitable, that if Jims Fair Triathlon wins general acceptance and over time usurps the current Ironman, or Patently Unfair Triathlon, approach in vogue today, the cavalcade of slaughter due to drownings is likely to increase a bit. Offsetting this, perhaps, is the likelihood that at least one third of the time, the swimming leg will be the final part of the race, guaranteeing that the participants will have spread themselves out considerably by then, reducing the likelihood of chaotic, highly dense mass swimming conditions where intentional drowning of despised competitors is no doubt as common as it is difficult to detect forensically and criminally prosecute.

    In any event, regardless of death toll, I think we can all agree that sporting fairness really should take precedence over human life, at least where triathletes are concerned. As the name Ironman implies, swimming has always been a tertiary citizen in the world of triathlons (with a specific gravity of 7.7, twice as much as Portland cement, a true Ironman is designed to sink, not swim). It is time to change this.
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  2. Idiosyncratic stats and Wordsworth excerpts

    by , January 26th, 2009 at 11:39 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    • Number of miles swum so far in January, 2009: 30.01


    • Average yards per day during the past 9 days post the "end" of my sickness: 3227.78


    • Qualitative self-assessment on the Jim Healthometer scale, wherein 91 percent is realistically the best I can hope for: 42 percent


    • Qualitative self-assessment on the Jim Healthometer scale during the height of the bubo outbreak: 37 percent


    • Number of yards swum during practice today before I began seeing lights that weren't there and found my muscles were shaky and my head light-headed: 2100


    • Number of packets of Gu required to complete tonight's practice: 2


    • Total yards tonight's practice: 4000


    • Days I have been alive: 20,562




    • Remaining number of days: 12,288


    • Current Top 10 Times for the Age Group I might make it to:

    100 Freestyle SCY Men 90-94 (2008)
    # Name Age Club LMSC Time
    1 Brud Cleaveland 90 FMM Florida 1:46.17
    2 Russ Witte 90 SWOM Ohio 1:54.05
    3 Tom Haver 90 SDSM San Diego - Imperial 2:20.05
    4 Donald B Pope 93 MICH Michigan 4:38.01


    • AT (Anaerobic Threshold) time per 100 SCY one year ago based on the 1 hour swim: 1:14.61


    • AT time per 100 this year based on the 1 hour swim: 1:16.6


    • Most recently measured sperm count, including gimps, two headed specimens, dead ones, and assorted monstrosities: 965,000,000 per ejaculation


    • Three favorite excerpts form William Wordsworth's ODE INTIMATIONS OF IMMORTALITY FROM RECOLLECTIONS OF EARLY CHILDHOOD:

    *


    Whither is fled the visionary gleam?
    Where is it now, the glory and the dream?


    *


    Heaven lies about us in our infancy!
    Shades of the prison-house begin to close
    Upon the growing Boy


    *


    Behold the Child among his new-born blisses,
    A six years' Darling of a pigmy size!
    See, where 'mid work of his own hand he lies,
    Fretted by sallies of his mother's kisses,
    With light upon him from his father's eyes!
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  3. Sarasota Y Sharks Masters 5:30 a.m. Workout - 5/6/09 - SCY

    by , May 5th, 2009 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    Most of the Sharks are swimming in the Hurricane Man Open Water swim this Saturday...I'll shorten things up for the rest of the week

    WARM UP: 3 X 250 (All Choice)

    1 X 400 Free 6:00
    1 X 300 IM 5:15
    1 X 200 Kick 5:00
    Swim the set two times through.

    50 Fly 1:00
    50 Fly/50 Back 2:00
    50 Fly/50 Back/50 Breast 3:00
    200 IM 4:00
    Swim the set two times through. Short break between rounds.

    WARM DOWN: 4 X 50 1:00

    3750 Y

    Updated May 6th, 2009 at 08:22 AM by SharksMasters

    Categories
    Swim Workouts
  4. P90X Plyos, Fri., Nov. 6

    by , November 6th, 2009 at 08:21 PM (The FAF AFAP Digest)
    P90X:

    Too busy to hit the pool or gym today, so I decided to do the P90X plyo DVD late this afternoon. It's 60 minutes, with about 15 for warm up and warm down. It's a pretty butt kicking intense workout. My thighs were definitely burning at parts, and I ignored the "now speed it up" instruction that came at several junctures. I can see where people say this is a fat shredding/calorie burning workout -- you're really working all the body's large muscles. I didn't feel the need for a heart rate monitor, which they recommended. My heart rate was up, but not super high. Next time, I'll probably try to do the individual plyos more intensely. I wouldn't recommend jumping into this workout without having done some plyos beforehand. Of course, you can do it in a modified/easier way. It felt l like an hour of squats! I am wondering how the legs will feel tomorrow ...

    And I did not hit pause even once!

    Here's what's in the workout:

    The exercises are grouped into rounds, and each round gets repeated once. The breakdown is as follows:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick
    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run
    3) Jump knee tuck,* jumping lunge, leapfrog squat, twist combo
    4) Rock star hop, gap jump, squat jack, military march
    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot
    6) Bonus round: pitch & catch, jump shot, football move (60 seconds each)**

    * This plyo is the hardest in the context of the workout. It's so hard to do them continuously. And jumping from a standstill is harder than squatting first.

    * Out of pure stubbornness, I didn't do the catch and pitch. Seemed too irrelevant. So I did jumping jills during this part. But I liked the jump shot and football move.


    An description of how to do each plyo is found here:

    http://www.fitnessdestinations.com/p...2-plyometrics/

    And other descriptions of the DVD:

    http://workoutjourney.com/p90x-plyometrics

    http://stanford.wellsphere.com/exerc...-2-of-12/20499

    I don't have any other P90X DVDs. But my son said they did the Ab Ripper DVD at his dryland/weight training practice for crew. Even he admitted it's hard, so I'm assuming that's true as he's tough as nails. My brother, who has lost 20 pounds on the P90X program after being lazy with two toddlers for a few years, says the Core Synergistics one is pretty taxing and effective as well. I'm fairly sure there's nothing in either one that you couldn't do on your own.


    Death of Squats:

    Got this email from the company I bought my power wheel from. Can it be true, Q?

    http://www.functionalstrengthcoach3.com/squats.html

    Updated November 6th, 2009 at 08:32 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  5. Maho 2012

    This is the 6th year I have worked open water swim camps with Terry and Total Immersion, and every year, the roster expands, and the experience is more rewarding. Celeste St Piere directed this camp as well as an all women's camp the week before bringing together more than 80 swimmers in one of the most beautiful and accessible places in the world to swim in.

    MAHO BAY
    The Maho Bay eco-tent Village functioned as our home base. A large majority of campers and coaches also took residence here, so during swim breaks, there were opportunities to chat with swimmers in some of the other groups over a beer or a meal... at the dining pavilion or just under the shady canopy of a few trees (beware of falling iguana poop)
    http://maho.org/Maho.cfm


    St John is sparsely populated, as a great majority of the island is national park http://www.stjohnusvi.com/map.html
    A network of hiking trails lead to ruins of sugar plantations and beautiful panoramic views. I broke a toe on the second day, so with a pass on hiking, got to log more aquatic time.

    The Schedule
    With nearly 50 swimmers ranging from OW beginners to well seasoned, we divided into small groups spending our morning sessions working on OW specific skills and afternoons applying those skills to longer group swims. There was an informal early morning "coaches swim" for those of us looking for a little extra credit. Terry circulated among all the groups and offered us some challenging focal points to carry with us as we explored Maho and the nearby bays.

    Willie Miller and I had the honor of working with a rather ambitious group of swimmers, and our afternoon swims were consistently between 5 and 10k. I'll describe a couple:

    Maho to Waterlemon round trip - We started at Little Maho Bay and followed the buoy line through Francis Bay to Mary's Point. Things were always a little bumpy here, and tarpon and eagle ray sightings are common. We continued into the wind east, and then south-east to Waterlemon Cay where we met up with a group of swimmers that hiked out to Waterlemon. after a brief chat, we swam into the beach at Leinster Bay where we fueled up with a snack and some water before swimming back to Maho. Six of us swam to Leinster Bay, two would hike back, but we picked up another so the five of us set out for the swim back. At Mary's Point a school of 5 to 6 foot megalops atlanticus [ame]http://en.wikipedia.org/wiki/Tarpon[/ame] paraded by. Since we seemed to be making good time now with a tail wind, we decided to take a detour around Whistling Cay... counter-clockwise and then head straight back.... 12k. We swam much of this in sync.

    Maho to Trunk Bay and back - Again, the start was at Little Maho with a heading south west to America's Point. We continued along the buoy line staying on the outside of Cinnamon Cay and hugged the shore line around the point between Cinnamon Bay and Trunk Bay making a bee line to the small sandy beach at the west end of Trunk Bay. Water break and back this time taking the inside tracks around Trunk Cay and Cinnamon Cay.... 7k.

    Sea Life
    The shallows of Maho Bay abound with schools of tiny anchovy-like fish under constant assault from schools of palm sized fish from below, and dive-bombing pelicans from above. At times the attacks are so coordinated that many of these little guys beached themselves to escape the head on assault... the next wave bringing them back to the brine, disoriented, they now fall easy prey to the opportunistic juvenile tarpon cruising by. This is our daily show. We become familiar with the preferred territory of the turtles and sting rays (Big Maho) and giant red starfish also abound. A visiting manta ray with a 7' wingspan cruised with coach Dave Cameron one afternoon, and barracudas would pop up anywhere.

    Equipment
    I purchased an inflatable stand-up-paddleboard for this week, http://www.seaeagle.com/LongBoard.aspx , I spent almost as much time on the board as I did in the water, and rigged up a towing belt for some of the longer swim when we wanted to take along food, drink, cameras, etc... I also kept a phone and marine radio on board. The advantages of a board over a kayak are many; in the chop, standing is more visible to boaters than a kayaker, in heavy wind, the board remained easy to tow while swimming, in an emergency situation, it would be easy to put a swimmer on the board, on a long one way swim, the board could be folded up for the shuttle ride back to the camp.

    I tried to find a pilot that would escort a small group of swimmers to Jost Van Dyke (BVI) 10k...but due to customs technicalities, couldn't convince anyone to do it. Instead, on the day after the camp ended, Lennart Larson and I decided to swim to Cruz Bay. Much of the route was already familiar to us, but we would be going past Hawksnest, Caneel Bay and finally into the very busy Cruz Bay. We loaded up the SUP with a few gels and sports drinks and set off at 12:07. We had a bit of a tail wind for the first half and seemed to be making good time. This came to an abrupt end as we came around Hawksnest Point. At Turtle Bay, a strong rip was moving us northeast... into the narrow channel between the point and Henley Cay. This was not good, as many boats use this short cut to get to Cruz Bay. I told Lennart that the only chance I thought we had was to head into Turtle Bay and hug the shoreline into Caneel Bay. We took a hard left turn and swam around the point in very shallow water, our bodies just inches above the reef. It was easy to see that we were making steady but painfully slow progress... each stroke gaining only a few inches. We did persevere, and finally we were past the rip and back to a cruising speed. One more point to swim around and Cruz Bay was in sight. We swam from moored sailboat to sailboat looking both ways and timing things carefully to avoid any "conflict" and as we approached the beach on the north side of the ferry dock we could see Clare, Celeste, Andy, and Todd waiting for us... Dry clothes! It was 2:47. Lunch and a shuttle back to Maho. Tomorrow back to the snow in NY.

    Updated January 24th, 2012 at 09:00 PM by chaos

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  6. Workout 06/25/12: evening

    by , June 25th, 2012 at 08:35 PM (Maple Syrup with a Side of Chlorine)
    I did a slightly modified version of Fort's [ame="http://forums.usms.org/showthread.php?t=20835"]workout #4 (6/11-17/12)[/ame] tonight as time allowed:

    Warm up:
    400 choice
    8 x (25 drill + 25 kick) @ 1:15
    -- 2 of each stroke
    4 x 50 torque drill @ 1:30
    50 EZ

    Speed sets:
    8 x 50 burst + cruise @ 1:00
    50 EZ

    1 x 100 AFAP FR (went 58.3)
    200 EZ

    2 x through:
    -- 1 round free/kick
    1 x 25 @ 100 pace + 25 EZ @ 1:30
    1 x 25 AFAP + 75 EZ @ 2:15
    1 x 50 AFAP + 100 EZ @ 4:00

    8 x 50 @ 1:30
    - 1-4: IM rotation
    - 5-8: Quarter's Strong FR
    100 EZ
    (Solo/Rec/2850yds/65 min)
    --------------------------

    I was able to say hi to GregJS tonight during the Monday evening swim - I miss getting there recently as it is more of a social time for me. I was picking his brain on breaststroke tecnique, as I regard him as my coach for for this horrible stroke.

    This was a great speed workout - the intervals are almost spot on for really putting in the effort and getting rewarded with a little rest. Truth be told, I almost did the Lactate Production workout but after I wrote it down it dawned on me that I might have made a mistake. The 100 fast time was really good - not sure when I have gone that fast from a push in a while, and since I am not feeling very speedy of late it was nice to hammer out. I am still trying to balance store rate speed and not cutting my pull short on the fast swims - still more work to go. I don't have a parachute so I just modified that section a bit.

    With work tomorrow I will likely not be able to swim, unless I get out right at 8pm and make the last 15 minutes of masters practice to stretch out. I may not be that motivated, though.

    Oh, for your viewing pleasure, here is a look at the shirts I had made up for my open water swims this year. My yaker Bobby came up with the slogan and my talented sister Jill did the drawing (Bob's mom works for the Army/Navy shop in town and got us a good deal on printing). The Kingdom mountains to the Portland Light ...

    Updated June 25th, 2012 at 08:56 PM by rxleakem

    Categories
    Swim Workouts
  7. Sprinter's Double, Tues., Sept. 18

    by , September 18th, 2012 at 04:50 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises, 20 min
    leg abductor, 120 x 4 x 8
    explosive leg press, 190 x 4 x 15
    good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
    read delt flys, 60 x 4 x 15
    resisted standing long jumps, 30 x 1 x 10
    resisted track start jumps, 45 x 1 x 10
    altitude drops, 3 x 5
    power wheel roll outs, 2 x 15


    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooter w/fins @ :40
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    50 EZ

    Then did a slightly modified version of a set from Workout #1 on the HIT forum, [ame="http://forums.usms.org/showthread.php?t=21375"]U.S. Masters Swimming Discussion Forums[/ame], which caused me to modify the posted workout.

    3 x (3 x 25 + 50) w/fins
    25 = @ 100 pace @ :25
    50 = @ 100 pace @ 2:05
    75 EZ after each round

    round 1: fly/back/breast: 37, 36, 44-45
    round 2: kick: 40 (flutter), 37 (back), 36 (back)
    round 3: IM fly/breast/free: 40, 38, 38

    100 EZ

    4 x (25 AFAP kick + 75 EZ) @ 3:00
    -- did shooters, went 9s

    100 EZ

    Total: 2800


    ++++++++++++++++++++++++++++


    Still feeling tired from the weekend's sleep deprivation and the main HIT set felt rough. But got through my planned sprinter's double.

    Reasons for large time drops:
    http://www.swimmingworldmagazine.com...tary/32011.asp
    So here are 3 possible explanations for major time improvements.

    1. high altitude training.
    2. blocking pain mentally
    3. All high intensity training with paddles and flipper with good recover time.
    4. Genetics from parents and grandparents.


    Women's college swimming preview:
    http://swimswam.com/2012/09/2012-201...-auburn-women/
  8. Sarasota Y Sharks Masters GOLD Workout 10/27/17

    by , October 26th, 2017 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    8 x 50 1:15

    Stroke set
    3 x 25 :40 fly perfert stroke/drill
    1 x 125 2:20 IM (50 fly)
    3 x 25 :40 back perfert stroke/drill
    1 x 125 2:20 IM (50 back)
    3 x 25 :40 brst perfert stroke/drill
    1 x 125 2:20 IM (50 brst)
    3 x 25 :40 free perfert stroke/drill
    1 x 125 2:20 IM (50 free)

    Free/pull set
    6x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast
    [Desc rounds 1-3/4-6]

    Sprint set
    3 x 50 2:00 race pace choice

    Warm down
    4 x 50 1:00

    Total: 4400
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  9. Workout 08/07/13: OW

    by , August 7th, 2013 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Wow - busy weekend, but a great one. Able to ride my motorcycle to church Sunday, lead the service at one of the area nursing homes (we're looking at the miracles of Jesus), then church in the evening. I felt tired Monday so didn't swim before work, just slept. After work last night I went to the old family homestead with Preston and had a mini-reunion over a campfire on "Pig Back," the hill north of the farm that was used for summer play and winter sledding and snowboarding. Nice to get back there.

    Had breakfast with Lena this morning before going over to the college to help. Painted, helped to hang track for drop ceiling, then was chief schlep with carpeting - cutting, carrying, and general lugging around. The best part was reconnecting with my dad's best friend from NH, who is in charge of carpeting - got to hear stories of their adventures with Nordic skiing and jumping. Just the right divine appointment from God to spend the day with Al. Hope to help him again tomorrow or next week.

    After a shower and paying some bills, I headed down to pick up Brent en route to Queechy Lake (just past the northern end of the Taconic Parkway) for a 1.23 swim with the Berkshire gang. This is actually one of the closest swims for me at just over an hour, and a great lake that is not too weedy and clear, with lots of fish swimming about. As you can tell from the photo below, the thunderstorms held off but the sun was hiding throughout the swim. Only seven tonight, and because I had to get home we did not stay long for the post-race potluck.

    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  10. Workout 09/03/13: evening

    by , September 3rd, 2013 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Had a nice Labor Day with a cookout at our house (the exchange kids helped me make a macaroni salad) and then a campfire across the street at our neighbors, a great treat to welcome all the kids to the new school year today. First Day programs are welcomed in our community, where parents can stay a little longer after the kids start school to sit in on the opening assembly and usually a time to meet the PTG/PTF.

    I stayed for the chapel at the college - great speaker looking at Mark 1:9-15. Later I picked Preston up for his first football game on the home field. The JV team played well, but was beaten by the visitors - he was pretty upset and not readily looking at the positives as he fretted about the score. Just like in swimming, sometimes our practices and competitions don't go the way we'd like, but we need to find the good things to help us find the motivation to keep getting back at it.

    Made it to the Rec tonight (first day back in two weeks ) for Masters. Well, to be honest, for GregJS and mine private swim! We did:

    - 200 swim/200 kick/200 pull with buoy/50 EZ w/u,

    - 300 Swim (long/strong, walls) followed by 50 kick/50 pull
    - 300 Swim (middle 100 no free) followed by 50 pull/50 kick
    - 300 Swim (descend by 100's) followed by 100 IM drill
    - 300 Swim (no breath into/out of deep end flags)

    - 8 x 25 on :40 (odds = stroke, evens = Free FAST)
    - 1 x 50 EZ and out
    (Master/Rec/2400 yds/60 min)
    -------------------------------

    Nice to get into a spiffy-clean pool after the shut-down. Everything seems brighter. Sunday I officially fell behind the GTD, but this swim almost puts me over 200 miles for the year. Perhaps with staycation in full swing I can rectify the deficit

    Updated September 3rd, 2013 at 10:58 PM by rxleakem

    Categories
    Swim Workouts
  11. Workout 09/20/13: morning

    by , September 20th, 2013 at 11:17 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    200 Shark Swim
    200 Loosen and out
    (Solo/Rec/1000 yds
    ---------------------------------

    Easy swim before work*today.* I ended up doing some more exercising after my swim yesterday - went for a*1.7mile*jog and biked 2.6 miles after my*1.7mileswim... That is perhaps as close to a*triathlon*as I'll ever get!* My legs aren't too trashed*today, and although my knees ached last night they are fine now.* I'm thinking of adding in some jogging a couple of times a week (mind you, I jog for two-three blocks, then walk for a couple at this point).* We'll see how long this insanity plays out* ...
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