Beta Wave Addicts

Whenever I hear swimmers and other athletes comment on a long pool swim as "boring", I cringe.  I have never been bored during a workout. Tired or spent yes.  But bored?  Never.  Some swimming experiences are more enjoyable than others, but rarely is a swim ever "torturous".

Don't know where I saw this article, but it made me think about this topic.  One thing that I will never buy is a waterproof MP3 player.  I do see those showing up more and more in the pool.  When I watched Diana Nyad's documentary she wore an MP3 on several of her long training swims.  That was disappointing.  Those audio devices could be used as an aid to keep a high paced tempo, but that's not what bothers me.  It's the idea of being in the moment, aware of the water, its influence on your body, being aware of your thoughts (or lack thereof), and your inner self.  Using something to distract your senses with information that has nothing to do with the experience only robs you of the moment.

I recently was talking with another swimmer on the phone about underwater mp3 players and how they are now against the standard Marathon Swimming Rules which has been widely accepted and wholeheartedly support.  If you consider a long swim without music boring, consider going into marathon dancing, not swimming.

In the latest H2Open Magazine, Shaun Bater asked a question: "After a mile [of swimming in the pool] I am bored to tears! How do people switch off and just keep going?"  Three experts provided answers, Adam Walker, Colin Hill and Dan Abel.  I especially liked Colin Hill's response.

"That feeling of 'boredom' you have is because swimming a long way is mentally tough and you just have to get used to coping with it if you really want to be a long distance swimmer, by training your mind and your body for long swims."

Dan Abel discussed Alpha brain waves, which is something I have talked about before.  I've done some long swims in the pool and yes it is possible to do a long pool swim without getting bored, it just takes some mental conditioning and practice.

This afternoon I was able to convince two SDM swimmers to participate tomorrow morning in the One Hour Postal swim.  I'm meeting them at the pool tomorrow and I'll be taking their splits.  Excited that there are swimmers who are relatively new to distance swimming and making an effort to give it a try and to expand their swimming universe.

Tapering for Saturday

This morning I got in 1000 yards before starting the SDM workout that Craig came up with:

400 - 200 Swim; 200 Drill
500 - 10x50 Free Build on :45
800 - 4x200 Pull on 2:30 (first two large paddles, second two agility paddles) not much rest at all on these.
1600 - 4 x (4x50 Stroke on :50, 1x100 IM, 1x100 Kick)

4,300 yards total in 1:20

David Barra's advice

"Cruise the East, Build the Harlem, and Hammer the Hudson!"  That little saying is kind catchy.  I watched a few youtube videos of past swims and read accounts of a few people and I think the David's advice rings true.  This morning I was planning on a 7-8,000 yd swim, but Cathi got up with me and when she reported that her running partner just texted to cancel she was disappointed.  I didn't want her to get up and get all dressed ready to workout for nothing, so I offered to go to the gym with her and lift.  She typically lifts during the day when the kids are in school and I typically lift at lunch time.   What a great opportunity to workout with my lover!  Lifted legs.

Here was the theme of this morning's swim:

Cruise the East (1500 yards)

5 x 300's free - long and strong strokes.  Get under 3:55 on every set, if so, then go on 5:00.

Build the Harlem (1000 yards)

1000 free pull with Finis Freestyler paddles, build intensity by 100s but swim straight.

Hammer the Hudson (2000 yards)

5 x 200's free get under 2:35 on all sets, go on 3:00 on the first three, 3:30 on the last two

10 x 100's free descending, but start out strong not easy (1:14, 1:13, 1:12, 1:11, 1:10)

Fifth 100 do really easy as recovery set and then proceed (1:09, 1:08, 1:04) 

Last 100 do easy as warmdown

4,500 yards total

What a great workout.  My body is sore from all the lifting Cameron has got me doing, so tomorrow will be last lifting day for the week since I have a meet on Saturday morning.  I really need to schedule a massage in the next couple days.

 

 

 

 

Trying to get educated on MIMS

Definitely not to scale, but a rough draft of the shape of
the island with the rivers that surround it.

My knowledge of New York and the rivers around Manhattan is very limited.  Yes I saw the Kramer clip and yes I've heard a few stories.  But I still know close to nothing about this race that will be my BIG
EVENT for 2014.  I have studied the course from NYC Swim several times and decided that I really should draw this thing up so I can see it each and every day to get myself prepared mentally for this awesome adventure.

I requested some folks to provide some simple tips of information that might be handy and I was pleasantly surprised to see some real experts weigh in.

Up until last summer I had always assumed that this race was run by David Barra, but Evan corrected me and told me it was organized by Morty Berger.  However David runs a series called 8 Bridges Hudson River Swim, so he definitely is a gem of information.  Here's some of the nuggets of info I got:

David Barra - "Cruise the East River, build in the Harlem, Hammer the Hudson. Breathe left for the best views in the East and Hudson, right in the Harlem (Yankee Stadium, The big “C”)"

Greg O'Conner (fellow GSL Swimmer too!) - "Sprint up the East. You can ease off in the Harlem (it is warm, stinky and narrow). It will be fast and bumpy down the Hudson. Listen to Dave re the views."

Sarah Thomas (2013 Barra award winner) - "Enjoy the East, suffer through the Harlem (and don't swallow), and surf the Hudson. If you make the turn into the Hudson, you're basically home free."

Janet Manning - "it really doesn't SEEM as gross as I always expect. But yes, when it rains you know it's going to be bad. I always do a shot of straight vodka post swim and I swear it kills everything I've ingested. Haven't gotten sick yet. Since you will be swimming in the East & Harlem Rivers, I recommend, hmmm, 5-6 shots."

Well, since I don't drink, this won't be an option.  But I'll definitely go with Sarah's suggestion of NOT swallowing the water anywhere and especially in the Harlem River.  

There are a few places out there with priceless information:

Paul Newsome's 2013 report
Evan's 5 page report from his 2011 report:  1, 2, 3, 4, 5 and 6

With a field with the likes of Grace van der Byl, Suzanne Heim-Bowen, and Mallory Mead, I have no chance whatsoever in winning this thing, in fact its a complete honor to even be in the same water with them.  I'm like the little girl who got a spear through the chest in Hunger Games.  I'm swimming with pros, and I'm just a chump hoping to at least see their bubbles up ahead.  There are some other serious swimmers that I've not heard of, but with some impressive background: Karen Zemlin, Samir Barel and Ernie Hoftyzer to name a few.

Create Maps or search from 80 million at MapMyFitness

I mapped out the course in MapMyFitness and the course appears to be nearly 29.4 miles.  Based on that here are some goal breakdowns.  I also realize that the currents are significantly different in different portions of the course, so this graph doesn't take any of that into consideration.  However, while I may not hit my goal in the Harlem River which is slower, I should be able to make up for it in the Hudson.  If the current were equal, here would be my breakdown:

River	Distance	Percentage of total course	Goal time
East River	@9 miles	30.61%	< 2:26
Harlem River	@7 miles	23.8%	< 1:52
Hudson River	@13.4 miles	45.60%	< 3:37
Total	29.4 miles		< 7:57

This morning's swim was excellent.  Coach Kirsten came up with this one:

(After swimming a solid 2200 yards prior to masters):

300 warmup
500 - 2 x (10 x 25's kicking with fins on :30/:25)

:10 STRICT rest interval from here on out!

100 free good form
200 free pick up the pace
300 strong
400 pull really strong
500 pull all out
400 pull strong
300 free no equipment.  Try to not get lapped by Matt.
200 free 90% effort
100 free 90% effort

300 easy

Then moved to the north side of the pool and did:
300 easy
400 kick with fins
500  - 5 x 100's on 1:22.5
150 grandpa swimming

7,150 yards total

Layton Surf N' Swim

It's been quite a while since I swam at my old training grounds, the Layton Surf N' Swim pool.  I slept in a bit and missed masters at SDRC but I still wanted my swim so I was in the pool at 0720 this morning.  The water temp felt a little warm, but not to the point of developing heat exhaustion, but still far from ideal.  It was 84°.

I fault LSnS much less than Clearfield.  LSnS has only one pool in the winter, where Clearfield has two:  A warm pool and a warmer pool, both right next to a hot tub that often has as many people in it as the other two pools.

I did my distance routine:

100 free
200 IM
300 - 4 x 75's drill
400 kick with fins alt dolpin/flutter/front/back by 100s
500 pull moderate effort
600 - 3 x 200 IMs
700 - 2 x (250 free + 100 back) no rest
800 - 4 x 200's free on 2:50 (alternate IM recovery on the coming down set)
900 - 9 x 100's free on 1:25
1000  pull focusing on EVF and the initial catch technique.

Then did the sets again going down.

Total: 11,000 yards in 3:20

Not to keen on all the photos emerging with duct tape over the nose.  I don't get it.  It's silly.  Really silly. Call me a stick in the mud, but I'm not participating.

I heard that the Syracuse fun center is building a pool which will be where Syracuse High will swim next year.  I'll be keeping a close eye on that facility once it opens and perhaps may be where I swim regularly when I take my kids to get them trained.

Another 3 miles

Swam 2,275 yards before swimming Craig's workout:

400 (Swim, Kick, Drill, Swim) (400 yards)

6x50 Drill
6x50 Distance Per Stoke
6x50 Kick (900 yards)

4 Times Thru
200 free :05 ri (2:30 on all)
50 free :05 ri  (Recovery)
150 free :05 ri
100 free 1:00 ri  (Recovery) (2000 yards)

2275 + 3,300 = 5,575 yards total

Meeting Jon Groberg

Lifted legs this morning.  Wow that was great.   Then swam at NWRC, which I must say is my favorite pool in the world.  It's always so clean, both in and out of the water.  The locker rooms are immaculate and never wet.  The water temperature is usually always cool enough to not get overheated, and the lighting in the pool area is extremely inviting.  I also love that it is never busy in the mornings.  Unfortunately my membership there expires in a week.  I'm really tempted to renew it and swim there regularly on Tue/Thu even though I could swim at SDRC.

Swam the following:

100 free
200 IM
300 drill
400 kick
500 pull
600 IM
700 free/back
800 - 4 x 200's free on 2:45 (got under 2:30 on all)
900 - 9 x 100's free on 1:22.5 (got under 1:13 on all)
1000 finger paddles

5,500 yards total in 1:30

Near the end of my swim a guy a couple lanes down asked me a bunch of questions about open water swimming.  His name was Jon Groberg and he too lives in Davis County, works in Salt Lake and is planning to continue swimming on Tuesdays at NWRC.  He seemed interested in swimming in some open water races this summer.

Here is a pretty decent Bubble Ring I blew this morning.

Like anyone can even know that

Saw this article posted about "The top 10 toughest open water swims."  While I won't argue that they aren't, I would only say: "Like anyone can even know that."  At any rate, I'll have three of them in my pocket by mid summer.

Did 2900 yards before masters started.  Then did Kirsten's workout with John Eyring in my lane.

1 x 300 Choice
1 x 200 (50 Drill/ 50 Swim)

REPEAT 5 TIME THROUGH
4 x 50 IM order on the :50

2 x 200 IM Kick
1st – 100 Fly kick/ 100 Breast kick
2nd – 100 Back kick/ 100 Free kick

8 x 100 (25 Free sprint, 50 free kick, 25 Free sprint) on 1:50

1 x 500 Easy Swim (Pull)

(2900 + 3200 = 6100)
Moved to the north side and did:
2100 - 100 free, 200 IM, 300 drill, 400 kick, 500 pull, 600 IM

8,200 yards total

Coaches Meeting sandwich

Got to the pool at 0600 and started right into Kirsten's workout:

400 choice
200 IM
100 Kick

Warmup set: 150 free drill
3 x 100's IM on 1:45
50 kick
300  - 6 x 50's Free on :50

Main Set:  Two times through

300 free pull
600 - 3 x 200 IM on 3:00
100 kick on 2:00

Strength set: 10 x 25's free

bulkhead side 10 pushups, south side 3 x 20 second plank to pushup position

Cool down: 200 easy

Then went to a coaches meeting for an 1.5 hours and then went back to the pool to finish my workout.

100 free
200 IM
300 - 4 x 75's drill
400 kick with fins
500 pull
600 - 3 x 200 IMs no rest
700 - 2 x (250 free + 100 back)
800 - 4 x 200's free strong on 2:50
900 - 9 x 100's free on 1:25 (got 1:15 on all)
1000 pull


9,250 yards total
This week has been a sucky week for swimming.  Cathi had to work Tuesday and Wednesday morning so I had to skip those morning.  I went in to swim at SDRC Wednesday night, but guess what, they had a meet going.  Man I hate when I get my hopes up and then get pushed out of my swim for the day.    

She promised me she isn't working any more mornings for the next three weeks.  Right on!  Now I can get back to business!

 

2014 USMS One Hour Postal

This morning I got to sleep in an extra hour cause I was planning to swim at Northwest which opens at 6am vs. SDRC's 5am open time.

The reason I decided on NWRC today was that I was meeting Josh and it was closer for him.  Plus NWRC's pool is typically a little cooler than SDRC, and way less crowded.  There's usually at least 4 empty lanes to choose from in the morning.  I was meeting Josh because he was kind enough to offer to time me for the one hour postal for USMS that needs to be done in the month of January.  I figured since I was already somewhat tapered from last week and still smooth from last week's shave-down I might as well go for it.

Here's my history of one hour postal events:

Jan 2010: 4,255 SCY

Jan 2011:  4,535 SCY

Jan 2012:  4,350 SCY

Jan 2013: 4,425 SCY

Nov 2013: 4,405 SCY

My goal for today was 4,600 yards.  I was in the pool at 0610 and did 1000 yards warmup.  Felt good and strong.  I also consumed about 450 calories worth of energy bars and gatorade before the swim, so I was energized.  I got a good nights sleep last night so I was ready to go!

I told Josh that I wanted him to give me a thumbs up or thumbs down depending on if my 50 splits were above or below 39.00 per 50 yards.  For the first 20 laps I got nothing but thumbs up, but on 21 he gave me a thumbs down.  I tried to pick it up, but found myself stuck in the 39 second realm.  Then after about 8 thumbs down in a row I yelled out "40!" telling him that the new standard was thumbs up under 40 seconds.  I got a few thumbs up, but then I started getting thumbs down again!!!!!

When I focused on a strong pull, or a faster stroke rate, or a exceptional turn and streamline off the wall, or breathing on the left side, I would get a thumbs up, but I felt like dying.  I started exactly at 6:30 on the digital clock so I knew where I was at on time.  30 minutes into the swim I honestly felt like stopping and jokingly say, "I'll just double that and call it good."  Yeah right.  Don't we all wish we could give have-assed efforts and just wish we could double it.


Anyway I trudged through see mixed thumbs up and down (mostly down), until about 5 minutes remaining which I really trying with all my might to pour it on, but it was just barely under the 40 second standard.  When I hit the last wall on the flip I saw I had about 5 seconds left while breathing into that turn so I did a strong streamline and 2 strokes and ended up with:

4,560 yards total

I then talked with Josh, got some feedback and I must admit whined just a little about my performance, but I really should be happy.  It is a new PR that has stood for 3 years.  Plus it's over 150 yards more than I did just two months ago.  So I'll take it gratefully.  I gave it my all, but disappointed that I couldn't hold that 39 second split.  I really need to get some coaching.  I'll hit up Kris for some help and hopefully some actual stress test sets that increase my endurance AND speed.  

Afterwards I did:

100 easy

400 kick with fins

200 IM

600 pull

100 IM

100 sprint (1:08)

7,100 yards total

Josh took a panorama shot (I'm in the second lane out), and it looks like I'm drafting off myself!  I wish I could.

At 4:30pm I met Jim at GSL Marina and the air temp was great, but the water temp was reading 43°F on Jim's thermometer, but the website said 34.  When we got in, I'm leaning more towards the website.  It was COLD!  I only stayed in for 3:30, while Jim was well beyond double that.