Wednesday, April 22, 2015

Shave & Taper

Departing for San Anton today late today and arrive past by bedtime.  I can sleep in, since the 1000 doesn't start until 11:30am Thurs.  My Lzr Pro suit arrive this week, and I tried it on. It seems to fit well and is comfortable.  I am very nervous about the competition. I think if I do more mental training of my events it will help. I know my fitness is not at the level that I have been accustomed to in my younger years, but that will only improve with continued training and racing in FL.  Yeah!    I look forward to returning to my roots -  'deep in the heart of TX' (clap-clap-clap-clap)


Jenna was the on-deck coach. I learned that she swam for Clemson U.
400 choice
8 x 25 (odds scull/evens swim)
4 x 100 breath L/breath R by 50
4 x 50 straight arm recovery
400 (breath 3/5/7/3 by 100) pull if want
4 x 100 descend on 1:50
4 x 50 
# 1 Fast/EZ
#2 EZ/Fast
#3 EZ
#4 Fast
Cool 200


slept in a bit and came to practice at 6am

300 (100 free/100 back/100 free)
4 x 50 pull @ :50

8 x 50 - 2 turn drill from middle of pool (suppose to be IM)

Set: 2 xs
2  x 100 snorkel @ 1:30
3 x 50 backstroke @ :50
50 EZ

Cool 200

Happy Laps!!

Monday, April 20, 2015

Doggie Days

Life in paradise has been pretty good. Yigo seems to enjoy his daily swimming activities in pool and at the dog beach. High tide was within the hour, so there is minimal beach left. It's a great place to play, and we will return here again.

His favorite thing to do is laps in the pool though. I hope to some day teach him how to stand on a paddle board. 


Saturday Practice 4/18/15

This practice was a bit unusual - but it went like this in LCM
12 minute swim choice
Four time:
8 minute swim (with choosing either 50, 100 or 150 x 1 fast effort)
Fins - twice through
100 back
6 x 50 - odds breast pull, dolphin kick/evens six kick three stroke switch
*coach had his adorable baby strapped to the front of his body, and his wife was swimming. His wife is a breast stroker, and when I was doing the breast with fins, he asked me if I was a breast stroker, and I told him, only my upper half!
8 x 50 (odds - last 15m fast/events - 1st. 15m fast)

Sunday - Rest 

Monday 4/20/15 - LCM

We were privileged to have Paul Yetter coaching us. He is a very talented coach and great person!
His goal was to have the Masters swim the same work out as his age group team.   He believes it can be done and did very well in keeping us together by modifying distance and intervals.  I think he feels that some of the Master's swimmers are just not that motivated to stay on task or effort with the age groupers,  although I am all for it!  Since I was trying to taper a little before this weekend's events in TX, I ended the workout early.  

300 swim (5')
6 x 50 Pull @ 1:05
300 swim

4 x 150 (fins) interval is different each one: 2:40, 2:50, 3:00, 2:40. 
*The age groupers were not using fins and I had to work to keep up with them!
1-200 EZ

Main *I really liked this set!
4 x 150 @ 3'
6 x 50 cruise @ 1:20
*Warm down for me - otherwise.....

3 x 150 @ 2:55
6 x 50 cruise

2 x 150 @ 2:50
6 x 50 cruise

1 x 150
6 x 50 cruise
cool 200

Happy Laps!

Friday, April 17, 2015

(Arm) Recovery

Swimming outside is definitely a luxury!  This is an old photo from the pool on Anderson AFB in Guam.   Today's  T2 Aquatics Master's practice with coach Kevin was very instructional as well as extremely motivational. He clapped his hands for us, and encouraged us through the tough 16 x 100 set. Fun stuff!  Thanks Kevin.  I am excited to report that I am an official member of T2 Aquatics now.

Yesterday I took the day off from practice to spend time with Kim and Joel at the beach. I was on my way to practice at 12pm (rather than 5:30am), when Kim texted me to see if I wanted to meet them at the beach.  I don't get to see Kim very often, so I took her up on that offer, and decided to swim in the ocean, which was fantastic as well.

This morning I cut practice to 3500 so that my body can recover a bit before heading to Nationals next week. We did a nice 1000 yard warm up, followed by a lovely pace set of 16 x 100, then a total of 400 yards of drills.  In my lane to day was Ian, who swam the entire main set with a pull buoy. I was talking to another swimmer (didn't get his name) in the lane next to me and he said that he use to swim against Fernando Canales. (decades ago)

Today we learned that Kevin never asks his swimmers to do the 'zipper' drill or the 'finger tip drag' drill, why? Because, if you ask someone to circle their arms over their head, what does it look like? The arm is loose, relaxed and mostly straight. We don't bring the elbow high, and draw the fingers up to the side of our body to the arm pit. That is exactly what we want to avoid when thinking about the arm recovery during freestyle.  We want to the arm to open up and move with high momentum over the head, with no break in it's path.  He is not proposing to always swim with a straight arm, that is only used for race situations if you are a sprinter.  It's fantastic to learn and know that the sport of swimming is constantly evolving and finding ways to improve techniques and teaching methods for our future Olympians, elite swimmers, and competitive Masters!

Friday 4/17/15

400 swim
300 FRIM
200 Pull
100 Kick
Main: 16 x 100 - the fourth one is always fast
4  x 100 @ 1:35
4 x 100 @ 1:30
4 x 100 @  1:25
4 x 100 @ 1:20
4 x 25 (Left Arm single arm swim, breath to non-swimming side)
4 x 25 (RT - switch arms)
4 x 25 straight arm recovery holding tennis ball or loose fists
4 x 25 superman position - catch up drill
Cool 2-300 snorkel
OR -
4 x 100 @ 1:20 - make it to 15 meter mark under water off walls
more swimming - plus more swimming.................

Stay tuned for Saturday's practice. 

Happy Laps!

Wednesday, April 15, 2015

Hump Day Swim Practice

This morning's practice at T2 Aquatics was a stroke set and written by coach Mike.  It goes like this:

Wednesday 4/15/15

4 x 200 (SKIMP) * Coach 'Sarge's' favorite w/u for Sherburne H.S. team! (Swim/Kick/IM/Pull)
12 x 50 (switchers) @ 1' Drill/Swim by 25 - (fly/back, back/br, br/free, free/fly)
Idea is to descend and increase effort by set
1 x 
400 IM
400 FRIM
400 snorkel (or choice)
100 EZ

2 x 
200 IM
200 FRIM
200 snorkel
100 EZ (or not based on time constraints)

3 x 
100 IM
100 FRIM
100 snorkel

200 cool

Fun stuff - Thanks Mike! Oh and don't be too freaked out by my collar bone sticking up to the sky, it doesn't hurt. LOL!

Happy Laps!!

Warm down with Yigo laps!

Tuesday, April 14, 2015

Journey to SWF

On that particular Saturday,  the day that I planned to begin the journey to FL, with an overnight in CT to visit Sean and company, there were a few exciting events happening in Hamilton. One was the Break Out Clinic with Josh Davis, Olympic swimmer, and the other was the Habitat for Humanity Half Marathon.  Even though I was not there in person, I received a few photos of kids that did go, who were very thrilled to wear Josh's gold medals!!

I am so glad Molly, Liz, and Gavin had a blast with Josh!!

Yigo would have preferred to be running the half marathon with me, but the road was calling our name. The first pit stop was a pleasant park in the Catskills that had a place for Yigo to roam,  and enjoy the view of the rushing river. 

This train was across the street from the Park. There were deer antlers attached to the top, and a keg on either side.  Very unique. 

We continued our short trek to CT on the lovely crisp and sunning afternoon.  This was our first visit to Christie's home, and the setting was quaint and cozy against the forest along the shores of the Saugatuck reservoir.   We spent the afternoon meandering in the woods down to the water. Yigo had a blast swimming in the chilly waters!  I was so happy to see my bro! 

Paige and Brin were having a happy day too!!

We had a wonderful dinner was able to commandeer the remote from the kids in order to catch a glimpse of the Masters!  Way to go Justin  Rose!

After a good nights sleep, Yigo and awoke at daybreak to take it on the road again and tackle this road trip.   I was not a fan of traversing through the 4 major cities along the I95 corridor, so opted for the Tappan Zee bridge, cross West on 78, then head South on 81.  I think I made the right choice, because the hotel reviews on 95 were pretty bad, and I wanted better scenery.  See Tappan Zee!

The weather was warming up nicely as we continued further south.  I can always tell when Yigo is getting cramped up and anxious to get out, so I saw a sign for Starbucks along 81 and decided to pull off the Hwy, and discovered a little hiking trail, which made for an added bonus for Yigo to stretch his legs. I never found the Starbuck's!  :-(

The next 5 or so hours was pretty tiresome, but I was grateful not to be driving North, as there seemed to be double the amount of cars in the N. bound lane, so I figured they were all the snowbirds returning North. The closer we got to Hwy 77, our turn off, the traffic came to a stand still on the N bound side. Again, very grateful to be heading South!   Yigo gave me the signal that at about 5:00PM he was ready gave me the signal that 11 hours was enough, and let's find a place to stop for the hight. I called the the Hilton Garden in at Rock Hill, NC to see if they accepted dogs, and they did not, however, the nice gentleman said that the Hampton Inn does!
Great - so I called them, and they do, and they don't charge extra, and they had a very nice pet area. If I were to write a review on this Hotel, it would be glowing!  Clean, friendly, good breakfast (Yigo had the eggs), and very quiet.  Even though it's close to the highway, if you get a room away from the Hwy it's no big deal, besides, the AC unit will drown out the Hwy!  

Yigo's gives the Hampton - 4 paws!!

I ordered a salad with grilled chicken from Ruby Tuesday's and we went to pick it up, which was across the street.  Yigo was so cute running down the hallway, because he looked like a little kid, trying to figure out what room we were in.  You know how little kids are in a hotel that they have never been to before, and they have this skip in their step down the hall way with a little grin on their face, well that is what Yigo looked like!!  Then the parents are dragging the heavy bags, and legs that can barely walk due to sitting for over 10 hours!  We turned in at about 8PM, and woke up refreshed at 5am, ready to do it all over again.  We started driving at 5:22am. Dawn broke to cloud cover skies in SC and GA. As the day became sunnier, and the fact that we were making good time, I knew that going to Jekyll Island, GA would be so worth it and nice diversion to the trip and a treat for Yigo to see the beach!

It's only 11 miles East of 95, and he loved it!!

I wish I wore my suit, I would have gone for a swim!  The water was warm. Okay - beach walk was done, and the last leg of the trip was awaiting us.  There are a few different choices you have when going to Naples from the top of FL. One is to take I-10W all the way to Hwy 75, then head South. Or you can take 10W to Route 301 to Gainesville or Ocala then cut over to 75. Or you can go down 95 further, then cut across. (not the preferred route)  I decided to take 301 South and go through Gainesville, then get on 75.  That worked out fine. 301 is a speed trap according to my dad, and since he likes to speed, he prefers all Highway.  Most everyone is going a minimum of 80 mph on I75, so it's fast going, but can be congested between Tampa and Ft. Myers.   We finally arrived at 4:30pm which is pretty good timing considering the stop in GA.  I was feeling a bit dizzy when I got out of the car. I think I was dehydrated.  When I pulled into the neighborhood in Pelican Marsh, mom was standing there with her dog, Murphy.  Murphy LOVES Yigo.  Yigo when for a swim in the pool, and we have to teach Murphy how to swim.   

I was so looking forward to swim practice this morning with the T2 Aquatics at 5:30am that I thought practice was at 5!  There was a new coach running the practice, whom I have never met before. Her name was Jenna.  She gave us a solid LCM work out. Here it is:

300 swim/ 100 K/ 100 P
Preset: fins
6 x 25  kick with perfect body position. face down. (I used snorkel)
6 x 50 (25 -  3/4 catch up / 25 - catch up) 
Main - 2 times  (not 3 - as she originally wrote it!)
5 x 200 pull ( 10-15 sec rest) I had 20. @ 3:10
6 x 100 (10 sec. rest , I had 15)  @ 1:45
#1 - easy
#2 75 ez/ 25 hard
#3 50/50 (EZ/Hard)
#4 25 EZ/75 hard
#5-6 - fast
Cool 200-300

Very fun morning!
Happy Laps!

Sunday, April 5, 2015

Sayonara lovely Lineberry

 This will be my final week enjoy the waters in Lineberry.  I hope you enjoy this week's practice line up.  Starting next Monday 4/13, I'll be swimming outdoors with T2 Aquatics for about a month or so. I'll post their workouts as well.  I will miss Lineberry in the Summer, but I won't miss Hamilton in the winter!

Monday 4/6 AM

Warm w/ fins
400 swim, 400 k, 400 drill
Kick Set: (4 x 50) x 4
4 x 50  @ 1:10
4 x 50 @ 1:05
4 x 50 @ 1'
4 x 50 @ :55 
Swim Set: (2 x 200) x 3 *
2 x 200 @ 3' or 3:15
2 x 200 @ 2:50 or 3'
2 x 200 @ 2:40 or 2:45
cool 200
* wasn't feeling it - so pushed back the intervals. getting in shape is a humbling experience!!

Monday PM (lunch)

Warm - 500 choice
4 x 50 @ 1'
5 x 50 @ :55
5 x 50 @ :50
5 x 50 @ :45
250 Pull
4 x 25 @ :40
4 x 25 @ :35
4 x 25 @ :30
250 Pull
10 x 25 @ :40 (alternate Ez/Hard)
cool 200

Wednesday 4/8

Warm - 600 choice
12 x 50 @ 1:10 (odds fins K/S , evens K/D by 25)
15 x 100 @ 1:30 (hold best)
6 x 50 @ 1' descend 1<3 div="">
cool 200

Thursday 4/9 

Warm - 500
4 x 100 (25K/50D/25swim)
300 Pull
8 x 25 fly @ 1'
8 x 50 back @ 1:10
8 x 75 (25 breast/50 free) @ 1:20
8 x 100 IM or free or alternate @ 1:50
100 E
4 x 200 odds IM / evens free @ 3:30
cool 100

Friday 4/10 

Warm -  300 swim/ 200 pull / 100 kick
1 x 300 @ 5'
2 x 250 @ 4'
3 x 200 @ 3:00
4 x 150 @ 2:15
8 x 50 @ 1' (fast/float by 25)
100 cool

Happy Laps!!

Saturday, April 4, 2015

Happy Easter

Good Friday was a great day -- well not for Jesus.  But today was an especially good day to celebrate the weather, the scenery and the conversation on the roads with friends, especially my faithful cycling friends in N.Y.  Truthfully, you can't beat Central NY scenery with a stick, however, you can get your money for nothing and your chicks for free!  (inside joke, haha)

Who and what do you we have here?  Pete on his shiny good deal of a bike that he couldn't pass up a bargain for less than 1K fully built. Jonathan (Dr. S),  on his single speed, with legs that are powerfully pushing me up the climbs rather than the old days, me pushing him.  This was the first ride since Oct. when I crashed pretty hard in 'Caz.'    During the course of the ride, my one attempt for a city limit sign was futile, and I was beat out by Jonathan and Frank. Darn that Frank!  It's an excruciating feeling of wishing I was 30 again and in IM shape!  But the day was not over, nor was the ride, and there was still two more town and village limit signs of Hamilton to tag. Jonathan easily won points for the town of Hamilton, so the only one left was the sign at the end of a 'fast' decent into our village next to Colgate University. He said to me, "get ready for the second best lead out you have every had!"  I thought, "really?!"  My next thought was,  you may drop me in the process, then I realized he was on a single speed, and as I was drafting and waiting for the opportunity to pounce, he was bouncing (slightly)  in his saddle, oh I got this, and commented, "should I go now?" "Yes," he replies, and into the drops I place my hands, and made the all out sprint effort for the sign. Yippee!  He gave up his soul and his sins to me, and in return I got the city limit sign!  Okay - Jonathan didn't give up his sins for me, but Jesus did, right?  That's what Easter is 'all about'....
Put you right foot in, put your left foot in and shake it all about, do the hokey pokey and turn yourself around, that's what it's all about!  It's a Revelation!

Great Times!   

As beautiful as it was yesterday - it is snowing today! I'm talking, cold blustery, snow! argh. 

Swimming this weekend - what's on the agenda for practice coach?

Since I did not do Thursday's practice, because I treated myself to a massage and didn't want to swim afterwards,  the plan is to swim Thursday's set on Saturday.  I will post an extra Sat. set for those that would like to swim something different.  

Extra Saturday

600 (50F/50Back)
8 x 50 @ :55 descend 1>4
400 pull
4 x 100 swim 
300 pull
3 x 100 swim
200 pull
2 x 100 swim
100 pull
100 swim 
500 snorkel/fins/paddles
200 cool

Easter Sunday - Pool Closed :-(

Practice Yoga 45 - 60 minutes