AM and PM SCY
500 swim 4/6/2 turns
500 pull w/ buoy + strapless paddles + snorkel
200 kick w/ board + fins
5x200 @ 2:30 D1-3, hold 4 and 5
5x100 @ 1:15 D1-3, hold 4 and 5
5x50 @ :40 D1-3, hold 4 and 5
8x50 @ 1:05 25 under H2O kick/25 FAST swim w/ fins
500 swim every 4th 25 BK
5x100 @ 1:30 gentle D1-5
200 @ 4:00 kick w/ board
3x100 @ 1:30 IM D1-3
3x300 @ 4:30 pull w/ buoy + paddles + snorkel D1-3
3x (STRK was IM order by round)
3x100 @ 1:30 FAST
100 @ 1:30 EZ
6x50 @ 1:00 D1-3, 4-6 STRK
200 @ 3:00 drill
It went from mid 80's and sunny to the high 50's and raiiny in 24 hours. WTH? Still congested but made it through this quick one.
10 min choice
-Got in late and did 200 w/bouy, 200 IM dr/swim by 25
2 rounds of
4 x 100 kick @ 2:15 no board
#1 75 free/25 dolphin
#2 50 free/25 dolphin
#3 25 free/75 dolphin
#4 100 dolphin
4 x 25 @ 45
-15 yrds under water fly sprint to wall
50 EZ @ 60
300 pull @ 500 pace but negative split
-500 pace for me is 1:12/13. I failed the task here and went 3:38 (1:11, 1:14, 1:13)
8 x 100 on coaches whistle
Odds 3/5/7/9 spin strokes of each wall
Evens no breath between flags
300 pull @ 500 pace descend by 100
-This was worse than the first one. I was able to descend but was out too slow. 3:44 (1:16, 1:15, 1:13)
6 x 50 @ 60
-odds stroke, went fl, bk, br
-evens free EZ
I think it was a fairly good workout for me. Pacing has always been an issue for me. Baby steps.
I'm loving that the weather hasn't closed our outdoor pool yet. Had another great swim in the sunshine at noon today. And pool temps are cooler because of the cold nights (26° last night) which is even better.
Warm up: (1100)
200 swim --> 200 IM Drill --> 200 IM Kick
4 x 75/1:30 Freestyle build up (25 Catch up - 50 DPS)
8 x 25/30 Free, Strong effort
Main Set - Free or Back (1000)
- did this set all free
1 x 150/2:35 smooth - went 2:20
2 x 100/1:40 strong builds - went 1:30, 1:32
4 x 50/1:00 Fast Pace - went 44-42-42-41
2 x 100/1:40 smooth - went 1:34, 1:35
3 x 50/1:00 strong builds - went 43-42-40
4 x 25/40 FAST - went 18±
8 x 75/1:30 with fins; 25 shooter/25 streamline/25 easy swim w/FAST over kick
- 1-4 free, 5-8 back, times were around 1:10
100 easy free & back
Total: 2800 meters
Updated October 8th, 2012 at 07:38 PM by poolraat
I finally swam beyond the pier at Coney Island—far beyond the pier! Yesterday I swam 7 miles from Coney Island to Sandy Hook, NJ as part of a test swim of conducted by CIBBOWS. We met up at the Coney Island Aquarium between 4 and 4:30 am, and the swim got underway a little after 5. Air temps were around 50, so the few minutes of waiting around on the sand after I had relinquished my clothes and sent them out to the waiting boats were a mite chilly. But the water was still relatively warm at 67 degrees, and as soon as I got and things got underway I felt comfortable.
The first hour of the swim was in the dark, and I loved it. The night was clear, and the bright quarter moon was reflected off the water, making for a good bit of ambient light. My escort kayak had lights fore and aft, and I could see my kayakers Teddy and Danika (it was a double kayak) silhouetted against the western sky as I swam along. A few white phosphorescent glows met my fingertips as I stroked through the water, and any air bubbles I made on my entry were lit up too. Everything seemed so calm and magical, and I wasn’t at all afraid. An idle resolution passed through my head: Night swimming is so wonderful it’s the only kind I’m doing from here on out. If only that were halfway realistic,..
Out in the water with me were three other swimmers, John, Willie, and Dan. We each had our own escort kayak, as well as three motorized boats supporting the swim. On the boats were the four swimmers who would be making the return journey, along with a number of CIBBOWS volunteers who were supporting the swim and collecting data for future crossings. For a while I could see the other kayaks’ stern lights ahead of me, as well as some of the boats’ lights in the distance, but by the first feed I couldn’t see anything else around me except for my own kayak. That was actually nice—when I breathed to my left, on the non-kayak side, I could pretend I was all by myself out in the big ocean.
As I stroked along the sky to the east began to brighten noticeably, then broad strata of pinks and oranges began to appear. I was breathing to my left more and more to admire the pre-sunrise show. The water began to get choppier at this point, with the wind kicking up some waves from the west which made breathing left the easier option, as well. Occasionally the waves were big enough to splash over me, and when they did this I could see the reflection of the green blinking light attached to my goggle strap.
Things were seeming very calm until around sunrise, when the grey support boat appeared in front of us, and we appeared to be making a left turn. Then I started seeing the sunrise on my right—were we making a u-turn? I did a stroke of breaststroke and looked over at Teddy—why had we changed directions? “We have to wait—do you want to swim or stop?” he asked. Aha—we must be near the shipping channel. “Swim!” I said reflexively, then started stroking again. But then I decided I wanted see what was going on. I stopped and looked around, only be told “There’s traffic—we have to get out of the channel.” Before I could finish saying “I want to see the traffic!” I looked ahead and saw a very large barge in the distance, heading our way. Nearby was another of our support boats, this one with all the swimmers for the return trip on deck on board, and they were all pointing to the left. I got the message—swim that way. I did, and got well clear of the shipping channel, then swam eastward, while waiting for the tug and its barge to cross. Teddy pointed out that there was another tug/barge approaching from the other directions. They crossed paths almost directly in front of us, a more-than-safe distance away. It was a really cool sight, with the sun glinting off the barges’ loads. It was interesting to see how far the tug boats were from the barges, and see the chains attaching them stretched between the two. I dipped my head down into the water to hear the deep clanking sound they made as they passed by.
Sunrise over the Ambrose Channel (photo credit R. Davies)
(One reason this swim requires so much support is that it goes across the Ambrose Channel, a major shipping lane used by traffic entering and leaving New York harbor—a lot of very big boats, barges, container ships and the like pass through here. Near the beginning of the swim I could see a huge cruise ship making its way across in the darkness, its decks all aglow.)
Once the ships were past we got the green light to continue on. The water seemed to have gotten rougher, but the chop was mostly from the sides and behind rather than head-on, so it remained easy going. I could tell when I stopped for feeds that the wind was blowing from the west—while Danika did the bottle hand-offs, Teddy maneuvered the kayak to keep it from blowing into me during the stops. I could also see some heavy clouds moving in from the west, and hoped any bad weather they were bringing would hold off until I finished my swim.
After another feed or two Teddy told me he could see the beach ahead. I didn’t put much stock in this, since I had learned in the Cape Cod swim how long it can take to reach a beach you can see. But over the next half-hour it did seem to be betting rapidly nearer. When I looked forward to sight I could see strange tall dark figures standing at regular intervals along the sand—the phrase “Easter Island statues” popped into my head. I looked again to make sure I wasn’t hallucinating, but they were still there. It took me a bit to make sense of what I was seeing—fishermen, in dark waders, casting into the surf.
As we got within a mile to half-mile of shore I could feel some large swells propelling me forward. I thought about stopping and asking my kayaker if there would be breakers to contend with when exiting the water—sometimes when there’s biggish surf at my Florida beach swimming into shore feels like this. But I decided that I would be able to judge that better for myself as I got nearer shore. Around this point there also seemed to be some odd currents—sometimes when I would place my hand in the water it would feel like it was being pulled downward or to the side by the water. I worried a little about the current changing before I reached the beach—it can get strong around Sandy Hook, making finishing after slack tide has passed difficult. I picked up my pace to make sure I would make it in. But every time I looked up I was very noticeably closer to shore, so it seemed like I was making good progress.
Approaching Sandy Hook (photo credit R. Davies)
As I neared the beach Agent Orange came around beside me—I could see Rondi and Dave on board and I waved to them mid-stroke. Right before I landed it seemed like my kayak was getting between me and the shore for some reason—I wondered if they were getting pushed towards me by the wind and surf, but then looked up and saw that they were leading me around some fishing lines to a safer place to land. The sandy/pebbly bottom came into view—the sand is much coarser here than at Coney Island., I swam until my fingers touched, then stood up and walked ashore. I was done, in just under 3 hours.
I hugged and congratulated Willie, who was already on shore, then hugged and thanked my Teddy and Danika, who had landed their kayak nearby. The fisherman—wrapped up in waders and layers of clothes—looked at Willie and me as if we had landed from outer space. “Where did you come from?” “Coney Island!” They just grunted and went back to their poles.
I waded back out into the water—it was warmer there--then saw the other two swimmers heading towards shore. I went over to cheer them in and give them hugs after they landed, then we all headed back out to the boats. As I was wading out a crab pinched my toe. I yelped just a little, but no harm was done. I did get my feet up off the bottom pronto, and out swam to Agent Orange. I climbed aboard, put on some warm clothes—my brief time on the beach had chilled me a bit—then settled in to enjoy the return trip. Four new swimmers got into the water for the return crossing, the kayakers stretched and readied themselves for another few hours of feeding and guiding swimmers, and off we were.
The return trip was interesting and fun. The sky clouded over and it eventually rained, but the wind had died down and water conditions were nice and calm for the return swimmers. I used all the clothes I brought—long underwear, wool pants, rain pants, wool sweater, swim parka—but managed to stay pretty warm. Being out on the water is just nice, even when it’s rainy and cold.
And I got to see firsthand all the behind-the-scenes stuff it requires to get swimmers safely across shipping lanes. Dave and the other boaters were constantly on the radio with each other, with our Coast Guard escort, and with commercial traffic, discussing the swimmers’ positions and when they would enter and exit the channels (besides the Ambrose, we go through two lesser boating lanes, the Sandy Hook Channel and the Coney Island Channel). Occasionally we would intercept smaller boats that were zipping by and alert them to the swimmers’ presence. The kayakers also had radios, and used them to get instructions or give reports to the various boats. It made me appreciate all the coordination and care it takes to pull this sort of event off. I’ll never again look at Sandy Hook from Coney Island, and wonder if I couldn’t just swim over there on my own.
The tides gave us a slower trip on the way back, but by 1 pm we were all back at Coney Island. I hopped ashore and went gratefully up to the Aquarium to warm up, change out of my rain gear, and say goodbye to other swimmers and all the kayakers and volunteers who had made the day possible. It was a good day out on the water, and I hope everything goes equally well for the other swimmers who will be test-swimming this route over the next three weekends.
This was my last OW event of the season, and I was happy with how things went—it was pretty much an all-fun-all-the-time experience. I loved swimming at night, I thought it was really cool to see all the various other vessels out on the water, I felt well supported and safe, and greatly appreciated the chance to spend some quality time with the water on a glorious morning. It was a great way to end my 2012 season. And as a bonus, the 7-mile trip nudged me over 500 miles in GTD—so I got a free swimsuit out of the day as well. Thank you CIBBOWS!
This was the last event of my 2012 season:
May 4: Inaugural Arizona SCAR swim, Saguaro Lake (9 miles)May 5: Inaugural Arizona SCAR swim, Canyon Lake (9 miles)May 6: Lake Roosevelt, Arizona (10 miles)May 13: 2 Bridges test swim, Hudson River at Poughkeepsie, NY (5K)June 1: IGLA North Atlantic Midnight Open Water Swimming Challenge, Nauthólsvík beach, Reykjavík, Iceland (250m)June 26: 8 Bridges Stage 2, Hudson River, Kingston-Rhinebeck Bridge to Mid-Hudson (Poughkeepsie) Bridge (18.3 miles, 6:31:19, finished 4/4)July 7: Kingdom Swim, Lake Memphremagog, Vermont (10 miles, 5:00.28, finished 21/50 overall, 6/19w)August 21: P2P Plymouth to Provincetown swim, Cape Cod Bay, Massachusetts (20 miles, 11:45)September 9: USMS 2-mile national championships, Lake Hopatcong, New Jersey (2 miles, 52:36.49, 1st in AG)September 15: Bannerman’s Return test swim, Hudson River near Cold Spring, New York (10.5K, 3:20)September 22: Little Red Light House Swim, Hudson River, NYC (10.2K, 2:06:46, 38/284 finishers, 8th woman, 1st in AG)September 30: Bannerman’s Return test swim, Hudson River near Cold Spring, NY (10.5K, 3:25)October 7: CIBBOWS Coney Island to Sandy Hook test swim, (7.5? miles, 2:57:47)
Updated October 16th, 2012 at 01:12 PM by swimsuit addict
(season recap added)
5 x 50 caterpillar fly drill @ 1:10
16 x 25 shooters w/fins @ :40
-- 8 DPK back, 8 DPK back + sprint last 5-7 yards
4 x (25 V sit scull + :5 rest + 25 burst + cruise) @ 2:30
4 x fast VK for :15 + :5 rest + 25 EZ @ whatever
2 x (5 x 50 w/fins + 100 EZ) @ 1:30
1 = 15 burst + cruise
2 = 25 fast + cruise
3 = 35 fast + cruise
4 = EZ
5 = AFAP
Did round 1 dolphin kick w/board (25 on 50) and round 2 evil (28 flat on 50)
3 x through w/chute & fins
25 fast breast + 25 EZ @ 1:30
25 fast back + 25 EZ @ 1:30
25 fast free + 25 EZ @ 1:30
-- went 21 (evil), 19 (back), 18 (free)
8 x 50 free smooth @ 1:00
Ugh, felt awful today, really sore. This was one of those days where weights killed a workout. My upper body was toast from yesterday. I considered bagging a HIT workout, but decided to slog through it. I did a couple pre-sets from HIT workout #2 and a main set from #1: [ame="http://forums.usms.org/showthread.php?p=276116#post276116"]U.S. Masters Swimming Discussion Forums[/ame]. Probably should have put on compression gear last night. Will go do so shortly.
This is very funny and so unlike me. I saw a post on FB where someone was wishing the old tech suits were legal at least for yards. My first thought was "NO, I'm doing relatively better vis-a-vis my competitors since they were banned." Then I started wondering how fast I might go with them. I definitely miss them most in free and breast and, especially, long course.
Updated October 8th, 2012 at 04:39 PM by The Fortress
As planned, I went to a men's retreat this weekend with my son and some guys in the area, fourteen in total. Every Columbus Day weekend in Swanzy, NH, as the leaves on the trees are changing colors and the cool mornings start to invade our region, this retreat is available at Pilgrim Pines, a Christian conference center that just happens to be on the northern edge of a great lake in the middle of the woods. I haven't been there in a few years due to work schedules, but was off this past week and was happy to get the weekend away for "everyday life." Three requirements to go, and you only have to meet two of them: , , and listen. If you forget your Bible, they have plenty there ...
The weekend was supposed to be a washout, but ended up only having a short sprinkle of rain come through Saturday evening. Otherwise some great weather to go along with way too much good food and a great speaker going through the Beatitudes. Mark is originally from the Seattle area and just moved to Chicago, and was likening his walk with God to a paddle board that he built (which contained seven bulkheads that formed the tension box construction of the board). While hidden, each of the bulkheads symbolized areas of his walk and also correlated with the teachings of Jesus from the Sermon on the Mount. Interesting stuff.
Friday and Saturday nights are typically left open for free time after the evening's sessions, and with either cookies or banana splits (this year) and the drink area open, our group will generally stay up for a good portion of the night discussing the Word and how it applies in our lives. Really opening up to the men that we might see during the week at work or in the community, knowing each other's struggles, and also encouraging one another on to make our "self" less and allow God to work more in our lives. So of those three requirements - well, sleep was not attained too much, and I was just fine with that.
Saturday afternoon from lunch to dinner is also free time. Some guys play golf, basketball, hit the water with the canoes for some fishing, others might go hiking or either relax around the camp, talking or sleeping. This is a great lake, and since this is the first time where I am actually swimming and here, I brought along my swimmer buddy and gear to hop in if time allowed. Glad I did!
View of the lake from our cabin
The air temp was in the low 70's, and the water was a crisp 66 degrees - a tad cold when I got in, but quickly acclimated to and comfortable for the entire swim. As I made my way from the cabin to the water's edge, crunching the pine needles underfoot, I set my phone up in the buoy and slowly waded into the water. Only two canoes were on the lake, and despite the overcast skies to the south the trees along the edge of the lake were proudly displaying their new colors. The water was being pushed by a good wind towards the north, so I worked a little harder on the way down to the other side of the lake, admiring the boats and camps that were slowing being put up for the end of the season.
As I crossed the end of the lake and turned around towards home, the clouds were beginning to get darker and the sun slipped away. For the most part I could not see the bottom, although there were times when the rocks would kind of pop up in front of me. Not really scary, but just noticeable, as were the few fish that I observed from above. I happened upon a man with his wife and daughter in a canoe heading back to their home on the lake. I offered my standard pleasantry: "Pardon me, do you have any Grey Poupon?" Always gets a laugh, even more than a sight of some lunatic swimming in the middle of the lake! Finished up, avoiding the pontoon boat that was setting of to circle the lake, and after drying off I was welcomed at the beach with this sight:
All in all, a great swim in the midst of a super weekend, enjoying God's Creation. I ended up swimming just over 1.5 miles in 48 minutes, the map of the swim is here. I was grateful for the opportunity to squeeze a swim in, and also for the time with my son and friends in this great place.
2 X 150 2:30 2:15
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:30
2 X 100 kick 2:15
8 X 25 sprint kick :45
1 X 100 swim
4 X 50 descend 1:00
8 X 25 sprint :40 #8 on 1:00
Two rounds, choice.
1 X 100 IM 2:00
2 X 50 stroke 1:00
4 X 25 stroke-fast- :30 #4 on 1:00
Three rounds, choice.
IM'ers: Round 1 fly, 2 back, 3 breast.
WARM DOWN: 4 X 50 easy 1:00
So excited for the meet this weekend! Feeling nice & strong in the water - not going to rest or taper - just swimming through it.
6 x 250; 200 free, 50 back/breast on moderate interval
8 x 50 on 1:00
2 x 300 working turns
2 x 150 breast/free
Total: 4500 plus anothr 600 that I can't remember how I did it.
Hadn't swam in a little over two weeks, but made it back to the pool today. Had to take my oldest daughter to the airport at 6:30, so I got to the pool after everyone else was finished. Just as well - I coldn't have kept up with them. Had a pretty good swim - just wanted to get my body going again.
10x100 Free on 1:40
5x100 Back on 1:50
4x50 Kick on 1:00
5x200 Free on 3:10
3x200 Back w/paddles on 3:20
6x100 Free/Back w/paddles on 1:40
Swam w/ Roger, Dave, Dave, Ray, Keith, Meredith and Aundrey. A little sore from soccer yesterday (nothing new there). We played 3 v 3 due to a lack of players on an otherwise perfect afternoon. Once the kinks worked out of my back, I swam pretty well today.
700 warm up
100 Kick - 2:00
100 Kick - 2:00
200 IM - 3:00
100 Kick - 2:00
100 Kick - 2:00
200 IM - 3:00
300 Free - 4:00
200 IM - 3:00
100 Kick - 2:00
100 Kick - 2:00
200 IM - 3:00
300 Free - 4:00
400 Free - 5:00 (made 4:50)
300 Free - 4:00
200 IM - 3:00
100 Kick - 2:00
Drafted off of Roger which made this set a lot easier. It's still a lot for me w/ a drag suit on. I was very happy to make the splits especially near the end. Mixed in some stroke on the 300s when I started catching Roger.
3 x 1200 Relay - Ended up being 8 x 50 from a dive with 1:00 rest in between. The goal was for each of the 3 relays to make 12:00. I felt really good on these holding about :27.5.
6 x 100 - 1:30 Descend (1:18, 1:16, 1:14, 1:10, 1:07, 1:04)
Did some turn drill work that Blakely had shown us last week. I floated flat on the surface and then snapped my knees up to my chest. The idea is to carry enough momentum from your legs to do a full backwards somersault. Usually, I ended up stranded with my head straight down. I did get better after a few of them although I'm not sure I'm doing it right.
300 back/breast - easy swim, hard fast turns. Just extending the drill from above and applying it to the breaststroke turns on the wall. The drill does help. My turns are much faster and I'm not feeling the need to grab onto the walls anymore. I experimented with the back -> breast turns. I don't think I was doing this right at all.
200 Cool down
Mon Oct 8th, 2012
Fast Fri Swam didn't blog
did not swim sat or sun
Sat Lifted weights
SCY UT Swim Center Diving well
5:00 - 6:30, dove in at 5:05
Swam with Keith, Mike, & David beside
Tyler & Todd
10 x 50, 4 fr on 35, 1 fl on 40
10 x 50, 4 fr on 35, 1 bk on 40
10 x 50, 4 fr on 35, 1 br on 45
10 x 50, 4 fr on 35, 1 fr on 40
1000 done 100k, 50 4 breaths, 50 bk
100 fr on 1:10 right into
100 IM 1:20 right into
2 x 1 fr 1:10 right into
100 IM 1:20 right into
3 x 1 fr on 1:10 right into
100 IM on 1:20 right into
4 x 1 fr on 1:10 right into
100 IM easy
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX
I managed to get in 6000 yards this weekend... only 2500 on Saturday (continuing to work on flip turns). My neck has gotten really sore over the last few days of trying to keep up the yardage while introducing flip-turns, so Sunday I decided to go back to open turns just to give those muscles in my neck a break. I did 3500 in 63 minutes, mostly freestyle, but I did some breast and back as well.
Today I just feel achy all over; hope I'm not coming down with something... I think I'll take the day off unless I start feeling a lot better this afternoon.
Today I was battling with an old suit that just didn't fit right so I was too conscious of popping out of it to really attack any swims. For a 25 I was ok but a fifty coming off the wall forget it, had to adjust the suit.
Oh well you do the best you can with what you have and this was my if I forgot my suit suit. I should never forget it again!
Besides I do have the meet this weekend so this was ok.
6x(50 drill + 25 scull + 50 build)@:30RI
12x25@:30 finish with flip at the end
6x50@1:30 25 V-sit scull +:05 +25 burst fly + cruise free
6x50@1:30 free w/zoomers
1=15 burst + cruise
2=25 fast@100 pace + cruise
3=35 fast@100 pace + cruise
5=AFAP went 32 not happy but had to watch the turn and coming off the wall
Total 2700 yards