Still here in Cleveland with Preston. After watching the Indians play Friday night there was an awesome fireworks display that melded Rock and Roll with lights, flames, and fireworks and lasted at least twenty minutes. Saturday we hit the Rock and Roll HOF, wandered over to take a peak at the closed Browns Stadium, then drove over to the Great Lakes Brewery for lunch - great food and atmosphere. While waiting for our table we wandered across the street to the Westside Market, where one section contained fruits and veggies, and inside had meat and bakery goodies. Reminded me a lot of the markets in Spain ...
We then relaxed at the apartment we are renting through Air BnB (the pool here is closed so I used the treadmill), then we walked down and watched the final game of the arena league Cleveland Gladiators at the Q (where the Cavs plays). On the way back we stopped at the Chocolate Bar just off East 4th Street - a nice sweet treat.
This morning I wandered over to Cleveland State University (where Preston's visit is tomorrow) to join the Masters team there. Unfortunately the main Nat's 50m pool was dry (some sort of accident occured since I emailed staff here last week), but I was able to hop into their instructional 25y pool by myself. I followed part of the workout on the board ...
1000 warmup (did 200 free/200 back/200 im drill/ 400 Shark Swim)
16 x 25 (4 @ 20sec free, 4 @30sec back, no breaks)
4 x 25 on :40 - build
200 loosen and out
(Solo/CSU/1700 yds/35 min)
Off to do some shopping in Aurora (no sales tax on clothing this weekend in Ohio), then we plan to head back and watch "How to Train Your Dragon" in 3-D at the Imax, capping off the night with a stop at the Hard Rock Cafe. Visit tomorrow then we make the drive home...Emma turns 21 tomorrow and is home through Tuesday to get a new license and finish up some errands. I hope to take the family out to brunch on Tuesday before she heads back to Philly. It'll be great to see her.
Didn't feel too sore after the workout on Wednesday, though I took it easy the last couple of days (3K easy on Thursday and just messing around in the San Marcos River yesterday with the boys... trying to beat the heat). Got back into Waco this afternoon and headed over to the YMCA where I decided to continue with the theme of swimming my dream paces at shorter reps and with a little more rest than usual. Today's work/rest ratio was back down to 2:1, though, for the 30:00 long set. This was still way more comfortable than the 4:1 work:rest ratio I usually give myself.
Nonetheless, as I got out of the pool and into the shower I could already feel myself stiffening up. Especially the left shoulder. I probably need to do some strengthening and stretching (weights and yoga) since it's been forever since I've done any of that. I know I need to do it for injury prevention, but it's been tough over the last year just to work the swims into the schedule. Now as we're coming out of our transition I need to start reintegrating some of these things into my life... drylands, ugh!
Today: 4600 SCY in 90 minutes. Here's how it went:
6 x 200 fr on 3:20 (evens pull w/ buoy)
200 EZ back on 4:00
100 fr w/ long fins
30 x 25 fr on :30*
*did these with the long fins at my 100 fr goal pace; so they were coming in at :14-:16 (nearly as I could tell) which gave me :15 rest. I wanted to try stretching out my ankles and give my legs a workout at the same time that I wanted to feel what the 100 goal-pace should feel like, without killing myself... not a sprinter! Then I went straight into...
30 x 50 fr on :20 RI**
150 EZ BK recovery on 4:00
1 x 100 fr in 1:20 (1650 dream pace)
**These I was doing somewhere between my 200 pace and my dream pace for 1650. I wanted to hold under :40. The first five I was just getting my legs back and getting used to swimming w/o fins again... they were wild but all in the :36-:39 range. for these first five, I just went on 1:00 even. After that I held the :20 rest and was very consistently coming in at :39 for the next 22 reps or so, then my pace slowed back down to :40 for the last 2-3. Still, I was very happy with this, because I managed to do 1500 at the dream pace for 1650 (or slightly faster).
3 x 200 EZ (pull, drill w/ fins, pull)
I learned from yesterday and took some mucinex and an alka seltzer nighttime cold medicine before I went to bed. I slept really well and also felt much better this morning. My chest has been improving everyday since Tuesday and I am now finally feeling like I can breath normally. Today was a much better day! I swam the 100 free and 50 back and I ended up doing personal masters best times in both.
On the 100m free I had a good start and felt good the first length. I was able to get turn second at 50 and went for it off the turn. I was in lane 3 and breath left which meant I did not see any of the other faster guys the second 50. I think in some ways this let me swim my own race and I felt like I swam on top of the water the entire second 50. In fact I did not tie up at all and other than a small drift to the right inside the flags swam a great 100 finishing in 56.39. When I looked up I could not tell where I had finished but was really happy with the time. It turned out I missed first by .09 but was really happy with my time and the execution of this 100. I can honestly say that I did not hurt anywhere near as bad I as I usually do on a LCM 100m free.
Next up up was the 50 back which was about 2 hours after the 100 free. I took a long warm down and even grabbed a small bowl of soup at the pool food court; the food court at the aspire Institute has been awesome with custom pasta, salads, etc. After eating I took a 15minute break and the. Headed down to the pool for a warmup swim. I again felt good and had a ton of time to stretch and get ready for the back. When it was my time for my heat I jumped in and took my set position. I have been doing a split foot start on back for a while with one foot higher than the other because I find I don't go so deep. As the beep went off my right foot slipped and I had a bad start. It was not a missy franklin start but it was not what I had hoped for at all. I sort of panicked with my underwater sdk and when I came up I really spun the first 25 before really hitting my groove at about half way. I saw the guy to my left out of the corner of my eye and was determined to stay ahead of him. As I finished I looked up to see 29.8 and a number 1 by my name. I have been trying to go under 30 for some time and I was stoked. I now wonder what I can do with a good start but right now I am going to savor this one.
Unlike yesterday I felt strong all day! I will take my 2 masters best times from the day along with a 2nd in the 100m free and a 1st in the 50m back.
I was was able to meet several forumites so far and have had fun meeting many of the swimmers I have trained with during my travels this year. I had a lot of fun today and I hope tomorrow will be equally as satisfying. Tomorrow I have back to back the 100m back and the 200m free.
I decided to not take an alka seltzer before heading to bed and slept well but woke very congested. This cleared once I got up and ate breakfast.
The warmup pool was really crowded today compared to day 1. I felt good in the warmup with no ill affects from yesterday's 800.
Today I just had one event, the 200m back and I was very optimistic I would swim well.
I had quite a long wait ahead of the 200 and went for a second warmup about 30 minutes before the race and once again the pool was like a zoo as people were warming up and down after the 50 free.
I wanted to take the 200 out in 1:06 with the hope of coming back in 1:10 or faster. I had a good start and felt great on the first 50. I had a good turn and breakout and felt strong on the second 50 turning in 1:06. On the 3rd 50 I tightened up significantly and at about half way knew I was in trouble with my arms in particular hurting like never before. At 150 I misjudged the turn slightly and came off the wall shallow and was spent. I came 2nd which was good but my time was awful and I have not felt that bad on the second 100 of a back race ever. I don't know why I tied up but I did big time.
I am not upset but I don't like dieing and have not really had that issue with my swimming before. I took a nice long warm down after catching my breath and tried to forget about the race.
Tomorrow I have the 100 free and the 50 back.
Updated August 8th, 2015 at 06:03 PM by StewartACarroll
Next week I go on call which means today and Monday are my last times to do some long swims before I have to check my pager ever 15 minutes. I'll be on call for 2 weeks. Not looking forward to it.
Today I did really well with this even with setting my heart rate up a little to high on the last 1000. With having to do open turns and slower swimming for 4 laps my last swim was still faster than my first 3.
4x1000@17:00 free #1 was 15:55, #2 was 15:37, #3 was 15:17 and #4 was 15:10
500 Free kick w/zoomers
500 free EZ
Total 5000 yards
Swim/LCM/Solo @ Lebo
4 x (25 scull + 25 DPS free w/paddles) @ 1:10
4 x 50 free w/paddles @ 200 pace @ 1:00
4 x (25 fast + 25 EZ) @ 1:15
5 x (50 AFAP w/fins + 150 EZ)
10 x 50 DPS free or back w/paddles @ 1:00
Treadmill, 4.7 miles while watching worlds
Heated Vinyasa, 75 minutes
Swim/LCM/Solo @ Lebo
4 x (25 scull + 25 free w/paddles) @ 1:10
2 x 50 free @ 200 pace @ 1:00
2 x (25 fast + 25 EZ) @ 1:15
2 x (50 AFAP w/fins + 150 EZ)
2 x (50 @ 100 pace + 50 EZ)
4 x 50 @ 200 pace w/fins @ 1:00
1 x 50 EZ @ 1:30
odd rounds = free
even rounds = kick
Treadmill, 5 miles while watching worlds
I decided it was finally time to try some AFAP 50s. I don't think I've done any since breaking my finger ... I was happy with the times. I went 26s on fly, which is equal to the best times I've done indoors long course. My finger is still swollen and I don't have a full range of motion yet. I had the doctors on my team check it out. They say it can take many months for the swelling in a finger to drain. It doesn't help that I never take the time to ice it ...
I will either take today off or hit the gym. Tonight, we're going to Kinky Boots and I'm very excited. The lead from Broadway is in the traveling show here since Pittsburgh is his home town.
My first Nats in the book. Fun and fast swimming, great to meet many from these forums. Full recap to come...for now, I am rocking my Red Sox hat here with my son whilst pounding $1 hotdogs
Updated August 8th, 2015 at 08:10 AM by rxleakem
Today I decided to sleep in a bit so we checked out of the hotel after I hit the continental breakfast bar up. Lots more cars on this first full day of swimming but I was able to get in and do 800 meters in the big pool. I kept on my square-legged NEM endurance suit for the 400 IM, as all along I have planned to use this event as a continuation of warmups.
400m IM: 6:00.95
Said hi to Chad and also met mmlr38 before the swim. I started outside in lane 9 easy and employed DPS fly , then used the back leg to catch my breath a bit. Breaststroke is my least favorite event (because I struggle with it) so everyone passed me by. At the free turn I peaked over and saw someone on the other side of the pool had already pushed off so I put my head down and charged, ending up with 9th place! A little more racing than I planned on doing (and three seconds slower than last yeas), but I was happy to score and extra point for the team.
37.83 1:21.08 (43.25)
2:05.49 (44.41) 2:50.08 (44.59)
3:49.17 (59.09) 4:47.91 (58.74)
5:25.22 (37.31) 6:00.95 (35.73)
Afterwards I did an easy 300yds in the totally packed short pool. Since the women still had to swim and then there was a 30min open warmup in the big pool I met up with my son and we checked out Spire Fuel, the cafe on campus. The prices were quite reasonable with most things made to order. I had a half a piece of pizza before we went to check out the vendor area - great prices and deals to be found. I also took advantage of a physical trainer in that area, Andrew, who was there to check out complaints and had foam rollers and other things to try out. My right knee has been clicking more and he took a look, offering some suggestions to help me out. A great service - thanks USMS!
After watching Sickfish rock the 100 fly (great job, dude), I got in another easy 200yds and then put on my Yingfa for the 50 free. Originally I planned to just swim it, but decided to go after it.
50 FREE: 27.45
I was in first of two heats for my age group and the temp started to rise on the deck as the everyone filtered to the shallow end of the pool for the start. Instead of just going all out from the dive I decided to take 5 strong SDK's and then 5 controlled strokes to start off the swim. I was surprised to be in the lead at this point, so then I dropped the hammer. I was able to win my heat with a time that was 0.86 seconds faster than last year! By this point of the meet my aunt from Boston was tuning in online and was tickled pink because I won the heat. I ended up with 8th place as well, so I felt like this was my swim of the meet.
An wasy 300yds to loosen up, then as the first heats of the men's 2back went off I got in another easy 100yds. I watched Stewart and Kurt battle out a great race, then swam my own...
200m BACK: 2:35.43
I was seeded third and entered a time was was roughly two times my 100back from last year plus 10 seconds. I still believe that this is the most difficult event to swim due to the constant demand on the legs to keep the body in position. I planned to take 4 skds off this start then 5 the rest of the way. That sounded fine until I made the last turn, as after two I surfaced to get oxygen! I felt smooth during the entire race and came in third. My legs were trashed as I struggled to get out of the water! To the warmdown pool for an easy 300yds.
36.49 1:16.68 (40.19)
1:57.16 (40.48) 2:35.43 (38.27)
Last up for the day was the men's 4x50 Free Relay, and I did another easy 100yds.. Our time seeded us 6th, and despite being tired from a full day of racing I was ready to toss whatever was left for our team. I went 2nd and popped off a relay-assisted start time of 26.87, half a second faster than my individual event this afternoon Everyone on team New England dropped time and it was a great way to end the meet for me (after 300yds warmdown). The team is taking a picture on Saturday so I'll miss that, but I had a great time at my first Nationals. I will blog tomorrow about some of the peeps I was able to meet for the first time while here. Off to Cleveland with my son!
Updated August 10th, 2015 at 06:31 AM by rxleakem
Had a good night sleep and woke up before my alarm, mostly because the other swimmers in the hotel lent a hand! haha Grabbed some oatmeal and a coffee from before we hit the road to the pool, getting there a little after 7am. Once on deck, I met fellow New England swimmer Dick and his wife. We had made arrangements last night to count each other's 800, so it was nice to have that taken care of.
I jumped in for warmups and swam 1000 metter, including one burst and cruise from the blocks while trying out the wedge blocks. After counting for Dick, who had a great swim, I went to the warmup pool (which seemed to have cooled down nicely) for a quick 200yds.
My goal for the 800 was to take it out easy and controlled then build each 100. This was my first time swimming this event and felt good through the 350 mark before tightening up a bit. I focused on lengthening my stroke out and felt better at the 550 mark and pushed it to the finish. Felt my stomach do some flips for the last 150, so I feel like I left it all out there. Finished with a 10:56.62. I'll be interested to see the splits to see how well I stuck to my plan en route to a personal best
800m FREE: 10:56.62
34.83 1:13.41 (38.58)
1:52.70 (39.29) 2:33.54 (40.84)
3:15.14 (41.60) 3:57.42 (42.28)
4:40.43 (43.01) 5:22.64 (42.21)
6:05.02 (42.38) 6:48.90 (43.88)
7:31.55 (42.65) 8:14.51 (42.96)
8:56.93 (42.42) 9:37.63 (40.70)
10:18.59 (40.96) 10:56.62 (38.03)
My plan to descend 100's didn't hold up very well, and the middle of my race was a bit slow due to my tightening up, but I am still happy with the swim. Chad from Cali came in first and had an excellent swim, his first Nationals win.
Afterwards I met some other NEMer's before a 400yd warmdown. Preston and I spent the rest of the day exploring the area - the shortest covered bridge in America is right here in town, took a short walk at Geneva State Park, drove along the lake to Ashtabulah for lunch at Briquettes, then found the longest covered bridge in America (4th in the world), which is pictured below,as we made our way back to the hotel. After a quick pit stop, we drove around a bit, getting a pop at Ree's Soda Fountain in Gevena. I think they say pop up this way. Now I am ready for a busy day tomorrow.
Updated August 9th, 2015 at 09:19 PM by rxleakem
but I had to get out there. So, I started out on my bike and rode 20 miles. It was brutal because of the temp. I can’t wait for cooler weather. I almost through in the towel as for swimming in the Gulf, but the idea of any form of water lured me in. The sea was warm on top and cool about 3 feet below. Perfect for doing some hypoxic swims, but without flippers. (I know… “fins” is the terminology. I just like saying flippers.) That cool water kept me going as I would dive beneath the ocean whenever the blazing sun became too much on my skin. What a great gift from the sea gods to be able to dive across the line between the hot and cold intermittently for some relief, while also getting in some oxygen deprivation training.
Speed was not happening, so I focused mostly on my strokes. In the free I would breathe every third stroke, also being aware of my “catch” (USMS Article). Plus I did some kicking drills, backstroke drills and breastroke. Trying to swim smarter and for distance. Well the distance was not so good…just a hair under a mile, so the sun won. Oh well tomorrow is another day. Better start out early to get ahead of that sun.
I have been feeling bad for a week now with a cold and as I blogged earlier this week I was worried I would be unable to swim today. My chest congestion finally started to loosen up yesterday and I felt much better last night. I once again loaded up on mucinex and Alka seltzer nighttime cold medicine and despite not feeling stellar this morning I felt ok.
I had delayed my positive checkin until this morning and made the call to swim the 800m at about 5am this morning. I feel ok in myself but I am unable to clear my chest. I had decided that I would just swim it and not stress out about the swim or my time. I was seeded in the last heat with a few guys I knew; Kurt Dickson, Ramses Rodriguez and Bruce Thomas along with a bunch of young guys I did not know. My plan was to swim a controlled first 400m and then see how I felt.
The guys in lanes 4-7 went out fast including Kurt who is in my age group. At 300m I almost quit but coughed hard coming off the wall and my chest let go. I did not think anything at 400m but noticed Kurt was a body length up on me. At 500m I felt ok and decided to try to pick it up. At the turn at 600m I was ahead of Kurt. I worked hard to not tighten up and focused on my walls and keeping my stroke long. I finished with 9:18 which was an ok time(slower than world's last year) and my splits were great going 4:37,4:40. More importantly I won the 45-49 age group.
The 800 always hurts but this one could have been a lot worse and I am so glad I did not quit at 300m. Somehow I need to find a way to stay healthy before nationals!
Tomorrow I have just the one swim again with the 200m back. This should again be a great race with Kurt Dickson and Lee Lawrence. I hope I feel better and better as the meet goes on.
50 fr easy
15 x about 13-14M streamline pushoff and few strokes on 1:00
10 x turn then about 13-14M streamline pushoff and few strokes on 1:00
10 x turn in to shallow side wall starting with jump and 2 strokes (for speed) then about 13-14M of streamline pushoff and few strokes on 1:00
10 x turn in to shallow side wall starting with jump and 2 strokes (for speed) then about 13-14M of streamline pushoff and few strokes on 0:40
5 x turn attempts with fins on and everything completely submerged (to get legs over fast)
A local SCY meet coming up soon, I plan to participate
Triple bridge, Aruba
Diving down at Mangel Halto to boatwreak, Arubabob snorkeling tour
Today was easy, I need that so that I can do tomorrow hard since it is LCM tomorrow. The first 400 IM felt terrible, the second one felt much better.
500 free kick w/zoomers
400 IM in 7:45
200 breast kick
400 IM in 7:00
5x100@1:50 free w/snorkel
300 free kick w/zoomers
200 free EASY
Total 3000 yards
Today I decided to experiment with just swimming my dream pace (1:20/100 for 1650); I've struggled mightily since 2010 to get my pace down to 1:30ish and just maintain that. I'm used to taking really short rests, swimming on really tight intervals... figuring this is the best way to go for distance events. But since I've been in an extended off-season the last 12-14 months, those tight intervals are really daunting and I feel like I'm in a rut... pace going nowhere (except maybe backwards).
So Today I did 25s, 50s and 75s, but being very disciplined about the pace... holding back on the 25s, concentrating on form, bringing them in right at :19, same thing with the 50s, holding pace through the flip and bringing them in right at :39. 75s were tougher at that pace, but despite having to really push the final 25 on most reps I brought the odds in at :58-:59, the evens at 1:00-1:01. The other thing I did was make sure my rest interval was exactly the same as my work interval, so I did the 25s on :40, the 50s on 1:20, the 75s on 2:00... which gave me :20, :40, and 1:00 rests. This seemed like an eternity, but it helped me to maintain the pace and not deteriorate the form.
Here's the workout:
400 EZ FR on 8:00
4 x 100 FR on 2:00 (1:30s)
4 x 50 FR on 1:00 (:42-:43)
4 x 25 FR on :30 (:20-:21)
100 BK recovery
18 x 25 on :40 (under :20)
9 x 50 on 1:20 (under :40)
6 x 75 on 2:00 (:58-1:01)
1 x 100 on 2:00 (1:21)
100 BK recovery
250 EZ (various)
3000 SCY/70 mins
Left Vermont this morning and made it to Geneva around 4pm with my son. Traffic was smooth and I took a break every 100 miles or so to stretch out. The facility is pretty awesome, with a deep and cool 10 lane LCM main pool and a 25 yard pool available for warmups. All checked in for my races over the next two days.
200 free/200 back/200 im drill
3 x 100 [as 50 kick, 50 drill]
2 x 50 b/c [first one off the blocks - thanks team Costa Rica for the whistle!)
200 loosen and out
I made it to the pre-event meeting and now back at the hotel after eating dinner. Time to shave - haven't done this since high school! haha
Updated August 5th, 2015 at 09:18 PM by rxleakem
10 x 15m fr on 1:00
10 x 15m fr (odds) / br (evens) on 1:00
streamlined form / pullouts
8 starts off the block
1000 of various drills with / without fins
Swim/SCY/w/ Teen Fort @ Springhill Rec
16 x 25, 15 m UW @ :45
30 x 25 fly w/fins @ :45 (12s, 8 kicks + 4 strokes, 2 breaths per length)
-- I was actually surprised that I made it through all of these.
4 x 50 kick w/fins hold best average (26s)
4 x 25 w/chute & paddles @ 1:00
Monday: Drylands, 60 min
Tuesday: 8 miles on treadmill
Wednesday: Swim/LCM/Solo @ Lebo
4 x (25 scull + 25 free w/paddles) @ 1:10
4 x 50 free @ 200 pace w/paddles @ 1:00
1 x 50 @ 100 pace
1 x 50 EZ
1 x 100 fast, break :10 @ 50
1 x 100 EZ
extra 50 EZ at end of set
10 x 50 w/paddles
odds = free @ 1:00
evens = back @ 1:10
Total: 2500 m
I was in northern VA over the weekend visiting Teen Fort, so I didn't work out much there. I drove back Monday straight to masters practice. On Tuesday am, Lil Fort was bitten by a dog while at cross country practice. It was a Newfoundland and the attack was totally unprovoked. So we wound up in the ER. She got 5 stitches and fainted and threw up in the process. I missed am swim and didn't want to leave her during the day, so just hopped on the treadmill and watched Worlds instead. I got to the pool today and hope to be more regular with it going forward. Hopefully, I'll do a swim + yoga tomorrow.
Not sure why I am feeling so good in the water, but I'll just take it. Swimming was effortless today. Of course, I didn't push the envelope and decide to do something crazy like 6 x 400 IM's either, but what I did do, felt great.
Still lucky to have LCM, and fairly cool water at 0h dark thirty
12 x 50; 2 hard, one easy
5 x 200 pull
4 x 100
4 x 300, pull no paddles, pull, swim, breast/free
Did good descending set today.
500 free kick w/zoomers
10x100@1:30 free w/paddles & bouy descend 1-5 and 6-10 went 1:26, 1:25, 1:24, 1:23, 1:21, 1:23, 1:22, 1:21, 1:20, 1:19
500 free kick w/zoomers
5x100@1:25 free w/paddles & bouy hold pace 1:20
500 free EASY!
Total 3500 yards
10 x 50 fr/br on 1:00 with snorkel
10 x 50 fr on 1:00
10 x 50 fr on 2:00 with fins
several 27's, the rest were 28's
10 starts from the blocks
4 x 25 flutter kick on 0:30
More Aruba vacation stuff:
I need to add music to the videos