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  1. 06.21.12 - Thursday workout #16

    by , June 21st, 2012 at 09:51 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pretty much all IM today. Challenging workout.


    400 Warm up

    200 Free - 3:00
    200 IM - 3:15 / 200 IM Kick - 3:45
    200 IM - 3:10 / 200 IM Kick - 3:40
    200 IM - 3:05 / 200 IM Kick - 3:35
    200 IM - 3:00 / 200 IM Kick - 3:30
    100 Easy

    200 IM - 2:55 / 200 IM Kick - 3:25
    200 IM - 2:50 / 200 IM Kick - 3:20
    200 IM - 2:45 / 200 IM Kick - 3:15
    200 IM - 2:40 / 200 IM Kick - 3:10
    100 Easy
    Switched to br kick only just to make the intervals. Made the IM on 2:45 and cruized through the kick to rest a little. Barely made 3:15 on the second to last kick. Took off on the final IM and did ok through the fly. After that, crash and burn. Came in at 2:47 and could hardly push off for the final 200 kick. Really painful experience. I'll beat this set one day... but not today.

    200 Timed IM (2:35) Amazing what a little rest can do.

    200 Cool down

    (4400 Total)
    Swim Workouts
  2. another recovery day

    by , June 21st, 2012 at 08:30 AM (Mixing it up this year)
    This recovery day felt good. My back was just slightly locked today. Nothing a little bit of fly couldn't fix.

    One observation is that on the days my fly feels great sometimes the free just feels off and the same is true when the free feels greta the fly seems awkward.

    500 free

    8x100@:20 RI as 25 scull + 25 kick + 50 drill w/snorkle, drills were double arm torque, single arm torque, angle arm fly, catch-up free did each twice

    8x50@1:15 25 UW SDK + 25 EZ w/fins actually made it on the 25m SDK's which I normally struggle to get to 15m

    8x50@1:15 DPS 2 each stroke kept fins on for fly which felt great

    4x50 from block good breakout fly then EZ free
    2x100 from block good breakout free then EZ free

    Total 2500 meters
  3. Wednesday June 20th - PM weights

    20 minutes on the treadmill for warmup.

    Body weight (166 lb.) + 20 lb., 10 sets of 3

    Wide-grip overhand cable rows
    80 lb. 1 set of 10
    90 lb. 1 sets of 10
    100 lb. 1 sets of 10
    95 lb. 2 sets of 10

    Standing face pulls
    50 lb., 1 sets of 10
    60 lb., 1 sets of 10
    65 lb., 3 sets of 10
  4. Wednesday, June 20, 2012 5:45pm

    by , June 20th, 2012 at 11:15 PM (Fast Food Makes for Fast Swimming!)
    Tonight's swim at the YMCA was more of a stretch out swim...mainly from my 11 hours of work today. We had to begin the rebuild for one of the cherry sizers that was just shipped up to our plant from the other plant in California. Apparently their mechanics down there don't know what daily maintinence is, because most of the bearings were shot after a month and a half of running. Lots of very unneeded work to be done by us before they can even use the machine. Oh well...paid by the hour!

    My swim:

    5 x 100 Free @ 1:30
    5 x 100 Free @ 1:25
    5 x 100 Free @ 1:20
    5 x 100 Free Pull @ 1:15

    I was mainly cruising these between 1:15s and 1:11s near the end. The last ones pulling w/ paddles I was able to go 8's, but that was it for my gas tank.

    My lap swim buddy (who tries to do 1/2 the distances I do on same intervals) joined me for the final 6 x 100s. He did 50s, but commented on how he was suffering on such a short amount of rest (about :35)

    After sitting on the wall & ing with him, we decided on a race that would challenge both of us:
    1 x 100 Free All Out, and I'd give him a 25 yard head start.
    I let him go for it, and as his feet hit the wall on the flip I was taking off on my sprint. Took a glance at the clock to get my sendoff. Legs were burning, and I was breathing every stroke. Couldn't quite catch him though. He was about 4-5 seconds ahead of me at the finish. He said he ended up going a 1:10, which is great for him.
    I was approx. a :56-:57 or so, which is also a very good time for me in a practice pushoff swim.

    Did a 300 cooldown and out

    2400 Yards
  5. Wednesday, June 20

    Swam alone today - it's a lot easier to maintain pace when you swim with someone else. Occasionally I would try to pace myself off of Peter in the next lane - that would last for about 50 yards and then he was gone.

    5x200 free on 3:00
    5x100 back on 1:45
    5x100 free on 1:30
    5x200 back pull on 3:15
    5x100 free pull on 1:30
    10x50 back pull on :50
    10x50 free pull on :45
    100 free
    100 back

    4700 yards
    78 minutes

    Updated June 22nd, 2012 at 09:33 PM by David W Cochran

  6. Mid-week beach swim

    One of the joys of summer for open-water swimmers is the many opportunities it brings to root for friends and swim buddies as they spread out across the globe to attempt great things. Today I went out to Brighton for a morning swim and breakfast-on-the-sand with fellow CIBBOWS swimmer Eileen, who departs tomorrow for Dover. Last weekend at Brighton, I got a race report from Gilles, who recently returned from an 8-mile swim in the Great Salt Lake. As the weeks pass more and more of our crew seem to head off for their own big adventures, knowing they have fans back home who are cheering them on from afar who will be eager to hear about their swims on their return. OW swimming is addictive in more ways than one—I don’t know any marathon swimmers who are not also marathon swimming fans. I have watched the little GPS tracks and rooted for the success of folks I’ve never met—it’s easy to get caught up in the audacity and bravery of many of the swims going on around the world, and to really want to see them succeed.

    Closer to home, the Manhattan Island Marathon Swim is this Saturday, and I have the privilege of crewing for my friend John, who was also my relay-mate in last year’s event. It will be fun to get to see his swim firsthand, and to be able cheer him on in person. In addition to John, several other CIBBOWS buddies will be in the water, along with many other distinguished swimmers from around the world. They’re already trickling in—I met Roger from South Africa out at the beach today, and swam with him for a bit. One of the fun things about being in the city during MIMS is meeting swimmers from all over the globe, and hearing about events and places that might be fun to plan future swims around.

    My own swim today was very sociable. I swam with several others (Eileen, Roger, John, Caitlin) at several points during my swim, and stopped frequently to chat. The water is definitely getting warmer—in a few places it seemed uncomfortably hot—and I spotted my first big jellyfish of the season. There was a fair lot of seaweed and plankton in the water, but visibility was still good. With small rolling swells the going was easy in both directions—it just felt like a nice lazy swim on a hot summer day, very pleasant. And with temps getting into the 90s today, the water was definitely the place to be!
  7. LCM Wed, June 20

    by , June 20th, 2012 at 06:27 PM (The FAF AFAP Digest)
    Swim/LCM w/Susan @ Rockville:

    Warm up:

    500 various

    8 x 50
    odds = 25-45 m UW on back + cruise
    evens = 25 UW on belly + fly or breast drill

    Main Sets:
    -- w/fins
    -- all on chatty sprinter interval

    5 x 100 smooth backstroke

    3 x (50 AFAP + 100 EZ)
    back, breast, back kick

    50 EZ

    1 x 50 back @ 100 pace

    150 EZ

    Total: 2000

    RC exercises, 20 min


    Nice dip in a cool pool on a ridiculously hot day! Now I'm off to a S&T clinic. I resent having to go to those every two years. Such a waste of time.
    Swim Workouts
  8. Hi old friends!

    by , June 20th, 2012 at 06:17 PM (Swimming, Life, and Other Stuff!)
    I squeezed this solo workout in after summer school and right before the senior swimmers started. I was really hungry but working hard to get as much in as I could in 60 minutes.

    **500 Freestyle wu pace
    **400 IM moderate
    **300 freestyle pull w/paddles
    **200 IM hard
    **100 IM easy
    :20 rest between each
    **12 X 100 Freestyle descending each interval of 4(1:50 / 1:45 / 1:40)
    **4 X 75 IMRoll @ 1:30
    **4 X 50 Free @ :50
    **Kick till I had to get out (200)

    3,400 scy

    I've got 1 week of summer school left and then I'll really have a few weeks of summer break!
    I'm starting to get excited about scy nationals in Indy next spring! I'll be going for pr's while on beta blockers. I'm resigning to the fact that life comes in stages and one should be thankful for what they're given and make the best of whatever they get. This is my new mantra!!
  9. Wednesday, 6/20/12

    by , June 20th, 2012 at 05:51 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I swam during my lunch break today instead of the usual 6:00 am workout. Was a nice sunny day, slightly cool with a light breeze. Great day for blowing bubbles and working on my tan with a few fast 25's thrown in.

    Taper, Day 3.

    Warm up (800)
    200 alternating 75 free/25 back
    100 IM Kick
    100 Dolphin kick on back
    200 drill, alternate 25 free/25 back, long walls
    100 pull back
    100 swim alternating 25 back/25 free

    Main Set #1 (900)
    8 x 100/2:00-2:15; with fins
    #1-2 free DPS
    - - around 1:20 with 15 SPL
    #3 free, 1st and last 25 fast, w/ strong breakout and finish
    - - around 1:20
    #4 smooth free
    #5-6 back DPS w/strong underwaters
    - - around 1:35 with 16-17 SPL
    #7 back, 1st and last 25 fast, w/ strong breakout and finish
    - - around 1:28
    #8 smooth back

    100 easy

    Main Set #2 (500)
    8 x 25/1:00 shooters w/fins
    - - alternated dolphin on belly and on back, was around 20-22 on most
    12 x 25/45, odds long kick outs, evens sprint finish
    - - rotated fly-back-free, did 1-3, 7-9 with strong breakouts; then 4-6, 10-12 with strong finishes

    Warm down
    300 easy alternating free and back

    Total: 2500 meters

    Updated June 20th, 2012 at 06:13 PM by poolraat

  10. Wednesday June 20th - AM Swim

    At home with Susan.

    Warm-up (1200)
    200 swim
    4 X 100 @ 1:50 25 drill + 25 swim
    200 pull
    4 X 100 @ 1:40 gentle descend (descended from 1:13 - 1:08)

    Set I (800 set / 2000 total)
    4 x 25 @ :45 underwater SDK w/fins
    6 x 50 @ :50 dolphin on back w/fins - 25 AFAP + 25 easy
    6 x 50 @ 1:05 kick w/o fins 25 AFAP + 25 easy
    4 x 25 @ :45 underwater SDK w/fins

    Swim Set (2000 set / 4000 total)
    "square" 500
    1 x 500 @ 7:30 (went 6:12)
    2 x 250 @ 3:45 (went 3:05, 2:59)
    4 x 125 @ 1:50 (went 1:34 - 1:28)
    5 x 100 @ 1:25 (went 1:13 - 1:10)

    Set III (250 set / 4250 total)
    1 x 25 fly @ :30
    2 x 25 back @ :30
    3 x 25 breast @ :30
    4 x 25 free @ :25

    50 easy

    ** 4300 yards **


    This was an interesting workout. I felt stiff and sore yesterday, and really didn't feel like swimming when I got up this morning but I told Susan I would meet her and I hate no-shows so I went*.

    Soren pointed out yesterday that my freestyle timing was off - that I was starting my pull too soon relative to the position of my recovery arm. I decided to really work on that today, so for the 4 X 100 drills during warm-up I did a 25 of catch-up drill with closed fists to help me really notice my arm position, and a 25 of cheating catch-up (delaying the start of the pull until the recovery hand is about eight inches from the lead hand). I was surprised that my times on these very relaxed drill 100s were about what I usually go for a moderate 100 in practice, so I decided to overemphasize delaying the start of the pull for the main set.

    I used a pull buoy but no paddles on the 500 so I could focus on my arms and hands even more and purposely kept my stroke rate down, so I was very surprised when I stopped and saw that I had gone a 6:12 - faster than my only masters meet 500. I used the pull buoy for some of the remainder of the set and swam some, but I was surprised at my times given my percieved level of effort for the entire set.

    I guess I need to focus on technique more often

    * I wonder what it says about me that I would have blown practice off if I had planned to swim by myself, but I went because I didn't want to inconvenience someone else? Whatever it says, I think this is the reason that I was never able to keep at swimming for more than a month or two without stopping when I was trying to swim by myself.
    Swim Workouts
  11. Results from the 14th FINA World Masters Championships

    by , June 20th, 2012 at 04:48 PM (Canuck Countdown)
    • 100 LCM Fly, 1:05.92 (Club record), 3rd Place (out of 50)
    • 800 LCM Free, 9:41.82 (Canadian, Provincial, and Club record), 4th Place (out of 87)
    • 400 LCM Free, 4:39.51 (Canadian, Provincial, and Club record), 5th Place (out of 94)
    • 200 LCM Free, 2:09.85 (Canadian, Provincial, and Club record), 6th Place (out of 151)
    • 100 LCM Free, 58.87 (Club record), 13th Place (out of 211)

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  12. Wednesday, June 20 2012

    by , June 20th, 2012 at 02:40 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 84, pool at 79, 100% water clarity.
    Overcast cloudy skies with humidity at 95%
    Rain/Thunderstorm forcast is 70% all day

    Warm Up
    200 EZ
    3x100 on 1:45 desc 1-3
    • 1:10, 1:08, 1:07

    *Set 1*
    1x2000 FR
    • Time - 23:51

    *Set 2*
    4x500 on 6:30
    1. 5:55
    2. 5:51
    3. 5:47
    4. 5:42

    EZ 200 FR

    • Felt a bit weaker than yesterday, but was able to establish effective stroke efficiency and tempo with focus on relaxing shoulders/elbows, soft catch, steady rotational follow through with firm solid kick holding a linear body core postion.
    • The 2000 time reflected that I just cruised it because I was distracted by the kids on the other side of the lane doing cannon ball runs, and I was not sure if the timing was intentional with my flip turns coming in and pushing off each 50 - a bit of OW shock waves.
    • In the 500s, I made more effort on the last two, as the campers were whistled out by the lifeguards. Did the warm down quickly, got out as the clouds were looking ready to break open.
    • Just as we were in the car leaving the pool, it began to rain really hard - and the second wave of YMCA campers were in the pool leaving their bags and stuff on the uncovered bleachers!
    Swim Workouts
  13. Tuesday, June 19 2012

    by , June 20th, 2012 at 02:05 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, pool at 79, 95% water clarity.
    Overcast cloudy skies with humidity at 85%

    Warm Up
    200 EZ

    *Set 1*
    1x4000 FR Straight Swim

    Done as
    1. 1000 DPS
    2. 2x500 5k pace + Neg 2nd 250 per 500
    3. 5x200 desc each 200 by 50 1-4 as 50-85% effort
    4. 10x100 as 50 cruise/50 at 90% effort

    EZ 200 FR

    • Today was the first day back from three-day break from the Disney weekend trip. As usual - the FR stroke felt stiff in warmup and first 500, then found a smooth steady rhythmic rotational tempo. I like to do a straight FR swim with variable pacing to re-start daily swim sessions.
    • The next six weeks until our kids return to school, I will be busy managing their summer activities in addition to my own work, so my swimming focus will be to swim when possible, between 45 to 60 minutes. My daughter likes FMAC as some of her friends are there also, so I will need to navigate the YMCA camp kids, and other recreational swimmers - but the lifeguards know me and are pretty good about clearing a lane that I can use, so I keep the sessions basic and short.
    • Disneyworld was good on Sat (Magic Kingdom) and Sun (Epcot & Hollywood Studios), but Monday the crowd level at Magic Kingdom was 9 of 10 by 1pm, Fast Passes were up to 7-8pm, and the temp was 92! Needless to say we were leaving by then. Each day my daughter and friends were full of energy running in, and then some had to be carried out when leaving.
    • Actually, both my wife and I wished we could have been carried or at least ride on something after three days of walking around the Disneyworld Parks - my legs have never been so tired and sore...

    Updated June 20th, 2012 at 07:35 PM by fdtotten

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -06/21/12

    by , June 20th, 2012 at 01:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    Two weeks out from Omaha.

    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    1 X 100 swim

    6 X 100 2:15
    Perfect technique swim-choice.

    6 X 50
    odd: blocks-25 sprint/25 easy
    even: 25 easy/25 build to race finish

    3 X 100 Broken @ race pace 5:00
    Choice. Broken :10 @ the 50.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Wed June 20th 2012

    by , June 20th, 2012 at 12:41 PM (Ande's Swimming Blog)
    Wed June 20th 2012

    Didn't set alarm, went to bed late last night, over slept,
    dove in 40 minute late, but it's taper time so no worries

    Nats are 2 weeks & 2 days away
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM
    was planning on driving to Omaha, but need to be home Monday morning so I booked a flight

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:40
    swam with Jim, Whitney, Mary, & Keith
    Beside Alex Mike, Tyler & Chris

    Warm Up (LCM)
    missed it

    Main Set (LCM)

    6 x 50 20 sec rest / regroup lane
    odds swim
    evens kick

    4 x 100 fr on 1:35 hold 800 pace
    went 1:13 - 15

    8 x 50 BR on 20 sec rest (about 1:15)
    odds swim strong went 43's & 4's
    evens kick

    4 x 100 fr on 1:35 held 12 & 13's

    600 easy

    100 easy

    Did a few press outs after practice

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE
    Days Till

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated June 20th, 2012 at 12:53 PM by ande

    Swim Workouts
  16. Workout 06/20/12:

    by , June 20th, 2012 at 10:59 AM (Maple Syrup with a Side of Chlorine)
    200 FR/100 BK/200 RIM drill

    4 x 200 FR Pull with buoy on Base (2:40)
    4 x 50 kick on :55
    1 x Noah's Ark (last 200 was loosen and out)

    (Solo/Rec/2000yds/30 min)

    I slept in a bit today and missed the Tri Train during my swim before work. Started off with other swimmers about pool options with the Rec closing July and August for pool building repairs. More and more I am seeing that these months will be more of a rest for me than anything - I can get into the outdoor pool in Hoosick Falls 8:30-9:30am, or hop in some lakes. It'll be good to not be so focused on swimming 5-7 times a week by dropping down to 2-3 times a week, especially after the couple of events in July are complete.

    Swim in today before work, and tomorrow I will dry since I am working the whole time the Rec is open. I'm planning on a double on Friday and hopefully a splash with the Master's group on Saturday, but we'll have to wait and see how the rest of the week plays out.
    Swim Workouts
  17. 06.20.12 - Wednesday workout #15

    by , June 20th, 2012 at 09:40 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Back is improving drastically. Hopefully it will be "healed" by the weekend.


    400 warm up

    400 Free - 6:00 (4:55)
    400 Free - 5:45 (4:55)
    400 Free - 5:30 (4:55)
    400 Free - 5:15 (4:50)
    Tried to stay under 1:15 pace.

    4 Times through:
    * 4 x 75 - 1:10 convert free to IM
    50 Easy

    400 Free Timed (4:42)
    Shooting for a 4:40. Dave paced with me all the way through this one. Thought I could drop him a couple times but he hung on and outsprinted me to the wall.

    16 x 50 Pull - :50 2 Easy/2 Hard
    Kept hard at :30 or better. Last one was about :26.5. I'm starting to get a better turnover and the times are coming down slowly.

    100 Cool down

    (4550 Total)
    Swim Workouts
  18. speed day...what speed day??? i didn't feel speedy

    by , June 20th, 2012 at 08:33 AM (Mixing it up this year)
    Did ok today but was not paticularly fast today. My fly could only last about 25m then I had to revert my to 200 pace stroke.

    1000 free first 100 was tugging on lane lines so that the guards could tighten things up

    6x50@1:15 burst + cruise odds fly evens&cruise free
    100 EZ
    6x50@1:15 kick w/fins as 25 90% + 25 EZ
    100 EZ

    25 AFAP from block fly went 18
    75 EZ
    25 AFAP from block fly went 19
    75 EZ
    50 AFAP from block fly went 47
    3x50 EZ
    100 90% fly from push went 1:51
    6x50 EZ

    Total 2600 meters
  19. Tuesday 6/19/12

    Tuesday 6/19

    AM only LCM

    900 swim (200 swim/100 IM k/dr/sw by 100)

    2x400 @ 5:30 NS pull w/ buoy + paddles
    4x100 @ 2:00 kick
    1x300 @ 4:00 strong w/ opposite fin + opposite paddle

    100 EZ

    Total: 2500
    Swim Workouts
  20. Tuesday, June 19 -Keeping up with Ray

    Swam with Ray and Keith and at the end I joined the big guys (Peter, Dave and Dave) for some 50 yd sprints. Ray has lost some weight and gained some speed. At least I pretty much kept up with him.

    350 Warmup
    600 (8:00)
    200 Easy
    2x300 on 4:30 (4:00-)
    200 Easy
    4x150 on 2:30 (1:55's)
    150 Back
    8x75 on 1:15 (:55's)
    4x100 Back Pull on 1:40
    50 easy
    5x50 sprints
    100 Easy

    4100 yards
    70 minutes