Sunday, November 22, 2020

Establishing a New Normal + Test Set to end the week

This week I'm settling in and it's starting to feel a lot like home.  This week was peppered with several short sets, with a test set on Saturday morning:  30 x 100 pull scy on 1:20.   The test set was almost done as a, "Dare" since coach Kelly let everyone know the night before via text. 

Saturday, November 7, 2020

3 Typical Workouts in November, 2020 : SCY & SCM

Thursday, 11.5.2020 SCY
400 warm up
8 x 50 Drill/Swim, Stroke/Free on 1:00
200 Pull
8 x 50 on :55  (IM order)
200 Kick
8 x 75 on 1:15 (Fr/Fr/Ch)
200 Pull
4 x 100 free on 1:40,35,30,25
200 swim down
 TOTAL 3000 scy

Friday, 11.6.2020 SCM
6 x 150 warm up on 2:45 (back every 3rd lap)

24 x 25 on :30  Fly/Free easy

4 x 100 on 2:00 Free Stretch
4 x 50 on :45 Free Pace
3 x 100 on 2:00
4 x 50 on :45
2 x 100 on 2:00
4 x 50 on :45
1 x 100 on 2:00
4 x 50 on :45

8 x 25 fly on :30

200 Pull

100 swim down
 TOTAL 3500 scm

Saturday, 11.7.2020 SCY
5 x 200 warmup on 3:15
400 IM Kick, Right, Left, Swim per 25
4 x 75 on 1:20, 15, 10, 05
300 Pull
200 Kick
4 x 100 on 1:50 IM odd, Fr evens
4 x 25 fly on :35
6 x 100 Pull on 1:20
200 swim down
 TOTAL 3500 scy



Wednesday, November 4, 2020

Year 2020 has been a challenge, but I'm Back On-Line: 4900 scm

A lot has happened in 2020.  A biopsy on my hand in early January meant that I was unable to train until mid-month. I was OK, diagnosed with just eczema and things were pretty normal through February and the Clearwater Valentine swim meet.  RESULTS>>

Then, the pandemic changed everyone's world in March.  The pools closed, but I was able to maintain fitness swimming open water and by paddle boarding almost daily. See: Paddle Board Playlist 130+ videos!

That plan was working out OK, until I was run over by a jet ski renter on June 18th.  The county sheriff and city police department didn't even issue the renter a citation, but he should have been cited for recklessness, lying, and abandoning the scene.   He got off without any charges, even though it was all caught on video:   VIEW jet ski assault video>>

I got a new right knee on June 30th, so I was unable to train in the pool until August.  Normally, that is my busiest time of the year working as a professional taiko performer, traveling throughout Florida, North Carolina and Virginia.  Like the 24 Mile Tampa Bay Marathon Swim, the taiko events were all cancelled so my business essentially turned to dust.   What's taiko?  Visit my site to find out more: Tampa Taiko

So, during my summer hiatus, my mother-in-law became sick and we decided to visit central Virginia to help everyone deal with appointments, errands, cooking etc...  During one of the long hospital stays, both in-laws and my wife contracted Covid-19.  So we packed up the Florida house and came to Midlothian where I've been able to swim with an awesome group 6 days a week!   A lot of the workouts are for 60 minutes, so the yardage is typically about 3000.  But today's workout was outside in a short course meters pool for 90 minutes.

Wednesday, November 4, 2020

6 x 150 warmup on 2:30 (take 1 minute rest between sets)

4 x 25 fly on :40 (1 minute rest only)

400 free on 6:30 - no extra rest on these
2 x 300 free on 5:00
3 x 200 free on 3:30
4 x 100 free on 1:30  - I made them, Chad! 

4 x 100 kick on 1:45 

6 x 25 fly on :30 (no rest... go right into 1200 pull to simulate an open water race)
1200 pull

100 swim down


So, I'm able to see the leaves turn for the first time since I moved to Florida 32 years ago.  It's pretty amazing and I feel like I'm seeing everything for the first time. 

Thursday, May 16, 2019

Swimming with paddles, fins, and cross training with a Prone Paddle Board

It's been almost a year since I've posted a workout, but I've been training consistently for the last 9 months and I'm a bit faster than 3-4 years ago.  At our Spring championship meet, I was able to swim a 1:02 100 Fly (SCY), and I was our age group's high point award winner.   I used to scoff at a 100 Fly of 1+ minute, but at age 57 now I am going to have to continue to ramp up training to get back under 1:00.

I've tried to swim 6 days each week, and complete the entire workout of about 5200 SCY / 4800 LCM.   In addition to pool work, I've been prone paddle boarding and have even competed at a couple of local races.  The competition is exciting, but I've learned where to find real waves here on the usually-flat Gulf of Mexico, so the "Total Body Confusion" happens because it's so much fun!

Here's what we did today, at 5:30am workout in the pool... it was loaded with a lot of work with paddles and fins. 

8 x 125 warm up on 1:52

3x (4 x 100 kick on 1:35
     (4 x 75 drill on 1:06

5 x 400 pull on 5:20

100 swim down

Total 5200 scy

On the pull set, I was able to descend from about 5:00 to 4:40 on the last one.  Eric Herman was there stroke-for-stroke as we pushed each other to the finish. 

Wednesday, May 23, 2018

Easing Back Into Butterfly Training

Shoulder pain made me stop all Butterfly training in 2017.  This year, I have been easing back into Butterfly training, and today's workout was the first time I was able to swim more than 1000 yards of Butterfly in a single practice since my right shoulder operation in 2015.  

The 75's were not easy to finish, but I was able to hold about 1:04 on most of them.  The last 75 fly was a couple of ticks under 1:00.   

6 x 150 warm up on 2:15

8 x 75 kick w/ brick on 1:50  (everyone else wore fins and kicked 100)

6 x 100 ba/fr/br/fr on 1:35 (everyone else swam free)

3 x  (4 x 75 fly+50 easy free on 2:00)
       (200 easy on 3:00)

20 x 25  fr / fly on :30 (held 16 & 17 on each Butterfly)

100 cool down

Total: about 4000 (everyone else totaled about 5000)

Friday, January 5, 2018

Legendary Marathon Swimmer Makes Tampa Bay Look Easy!


December 31, 2017 - Official Results

Marcy MacDonald's New Year's Eve 24 Mile Swim of Tampa Bay a Success

Tampa Bay, Florida, USA -  One of Marathon Swimming's greatest stars completed a rare Winter long distance swim on New Year's Eve.  Marcy MacDonald swam the 24 Mile Tampa Bay Marathon Swim in a swift time of 9 hours, 13 minutes.
The water temperature was 64F (18C), but the colder temperatures do not bother the veteran swimmer.  After all, she's completed 15 successful English Channel crossings, the most of any American in history.

The swimmer was supported by handler/coach Janet Galaya, kayaker Derick Brown, and escort boat pilot Philip Nunez.  They began their journey at 6:20am and finished at 3:33pm, for a time that ranks as the 4th fastest for a female at The 24 Mile Tampa Bay Marathon Swim.  Air temperatures began in the low 50s, but the sun came out and warmed to 78F in the afternoon.  Winds calmed during the day, but the early morning colder winds of 8kts. caused a slight chop for the first half of the swim.

Sunday, March 12, 2017

Training to Swim in Darkness

Erin O'Leary of Jacksonville, Florida traveled 4 hours south and across the state to Clearwater Beach for a 6 hour training swim on Saturday morning, March 10, 2017.  She's a seasoned open water swimmer, and she has signed up for an attempt to swim the 20 miles from Catalina Island to the mainland of California.  The Catalina Swim is one of the jewels of the "Triple Crown of Open Water Swimming," and the most challenging part is that the swim is done almost completely at night.  Swimmers board their support craft in Long Beach around 8pm, motor over to Catalina, and then jump off a perfectly good boat and into Pacific waters sometime around midnight.

When Erin arrived at the starting point at Clearwater Beach, it was 3:45am.  I let her know beforehand that we may have one or two other swimmers show up and we were surprised that all of our other local Catalina aspirants were there to train alongside.  Ian Tarrant, Maureen Montgomery, and Serbo Simeoni also have plans to swim Catalina this September, and their presence was invaluable.  For a swimmer training in darkness for the first time, swimming alone allows the mind to wonder and fear can become a major factor.  But the pod of 4 swimmers set off together at 4:22am, without hesitation, into the dark 70F waters of the Gulf of Mexico.  

The full moon was setting and the wind was kicking up a 1-2 foot chop as we all headed north for the first 2 hour segment. Erin's stroke count held steady at 58 spm, and she showed no fear at any point, even when one of the other swimmers would occasionally bump her.

Serbo was the first to break away and swim by himself, just before sunrise.  Then Maureen and Ian paired off and swam together at daylight.  So Erin completed the rest of the 6 hour training on her own, never complaining, and steadily advancing with the same stroke count the whole time.