Day: Thursday June 9th, 2011

Location: Green River Reservoir

Water Temp: unknowen    

Air Temperature: 76 degrees, Swim Time: 2 Hours 8 minutes

Thursday is here, I arrive to meet Deb at the canoe launch, as we are getting the Kayak loaded with supplies, I yawn, in fact I can’t stop yawning, ” Wake me up when we have swum will ya Deb, I’m sleepy”, she laughs, gets in the boat and looks back, ” come on”.

 I slither slowly into the water, I feel like I have an overdose of relaxation, even the cool water doesn’t snap me awake, the choppy water soon does, it is an overcast day with a menacing wind, a tail wind helping us on the way down to Picnic Island and a head wind hindering us on the way back. The good news is that I wake up, I am in ” game on mode” and having fun riding the swell of the water as the waves roll, again today I am looking down, ” I wonder if those bubble makers are down there again today?” They are there and they are  loons, the loons are diving under me, they wait until I am about 10 feet away then dive and swim directly under me then pop up behind me, Deb is watching it all go down ” Charlotte they are playing with you”. What fun, I am curious and want to learn more about these birds, here is what I discover…

In 1987, the common Loon was placed on the Vermont state endangered species list. In 2005, the species recovered enough to be delisted, the Green River Reservoir is the home of many loon chicks. ( Source: Green River Reservoir State Park)

 I am still curious about how this bird dives and swims so well underwater….

 The loon is a powerful swimmer, it’s wings steer and it’s feet act like a divers fins, the loon can swim underwater up to 5 minutes, they are like miniature submarines.

 Unlike most birds their bones are solid, not filled with air, to sink and dive the loon empties it’s lungs, retaining just enough air to sustain itself. To many the loons call is it’s most distinctive feature, one call is similar to the sound of a howling wolf, the other a trilling laugh.

 Source: Animal Speak by Ted Andrews page 162-163

I read on…

 Many myths and stories symbolize a move to a new state of consciousness by describing trips across seas. The loon awakens the imagination, and it reminds us that we are never given a hope, wish or dreamwithout also being given the opportunities to make them a reality. And the only thing that can shatter that possibility is compromise. The loon can lead you back to your greatest dreams and imaginings 

Source: Animal Speak by Ted Andrews page 164

 Lead on Loons, lead on….what is up next Pool Swim session, Friday then Saturday Open Water, the goal 4 hours, will the weather help or hinder? I’ll keep you posted.

 I am feeling great, bright eyed and bushy tailed, I am ready to take on the new week of training full steam ahead, stroke by stroke, day by day, week by week and month by month I am moving closer to my goal of Swimming the English Channel. If you had dropped me into this week’s training 18 months ago I would have internally combusted, you got it I would have ” Blown Up”, physically and mentally.

 Often people ask me about my training, ” so you are following a training plan, right?”, “where do you get that from?”……I smile, well it is not quite as easy as goggling ” train for my first triathlon”, yes I am following a plan, it goes like this

 Figure out what you need to do to get as prepared as possible to swim in the English Channel, Study the variables……

Practice the variables……

• Cold Water
• Tides, Currents, waves and wind
• Salt Water
• Feeding
• Swimming & Throwing Up
• Mental Dark Periods
• Physical Endurance
• Speed and the ability to change gears to fight the tide
• Chaffing of the skin
• Sun Burn
• Night Swimming
• Fatigue
• Functioning under stress, extreme tiredness
• Peeing while swimming
• Following the Pilot
• Obeying your crew

 These are the ones that first comes to mind, there are more, once the list was made I started setting short term goals, all that building towards the main thing, the main big goal…. SWIMMING THE ENGLISH CHANNEL

  For me I read accounts from other swimmers to get started, accounts of what they experienced, and I am fortunate to have Ned Denison mentoring me, I set my schedule to experience and practice the variables, not all at once, one step at a time. I built my physical training plan to work towards those short term goals, my strength training and flexibility plan is structuredto help achieve my goal of keeping healthy, particularly keeping my shoulders pain free and balanced, in swimming the chest muscles tend to get tight and the muscles in the upper back weak, this can lead to shoulder impingement and pain when swimming ( and when not).

 I have a training log I keep in an excel and my favourite, a good old fashioned journal where I document each days training task, all written in mechanical pencil!

 So let’s peak at the log for:

 Monday June 6th, 2011…

6 x 50’s Drill

2 repeats of ( 5 x 200’s Pull with paddles and 4 x 150’s Free)

5 x 100’s Pull

Lift & 20 minutes of Yoga

Tuesday June 7th, 2011…

Session 1: Pool Swim 4000 meters

Session 2: Open Water 7245

Location:Green River Reservoir, Water Temp 62-66

Route: Picnic Island to Little Italy

 It is a stellar day, sunshine and 78 degrees, wow that sun feels nice warming my back as I swim. Paula is my paddler today, the water is like glass, I can’t help but gawk at all that is around me as I swim, I see Paula in the kayak with the backdrop of the green mountains and their reflection, I have my first feed, 30 minutes down, we round picnic island and start heading towards Little Italy, I know it will take atleast 40 minutes to get to the Italy’s boot and I will have another feed in between now and then. I like the boot, it is narrow and I get a good view of the shoreline, in the middle of the lake where I am now I see water, Paula, ” Flat Stanley” and my feed bottles, if you could drool while swimming I would be drooling now as I gaze at my feed. Paula counts my strokes at 20 minutes, then gives me the sign to speed up for three minutes, 70 strokes per minute, then 72 strokes per minute then back to 70 strokes per minute, then I have an easy stretch for 2 minutes and it is feeding time….Glug, Glug, Glug…Burb, feeding time is over in 20 seconds, I toss the bottle towards Paula and resume swimming. Hmmmm that was entertaining now what, my stroke is rythmic, it feels like my body is on automatic pilot swimming, in fact it feels like I am lying on the couch at home! ( except that I am swimming that is), “OK what to do while I am patiently waiting for my next feed”, I look down, hmmm what should I do, what should I do with myself to avoid getting bored”, I let out a string of bubbles giggling, ” what a funny thought, I am like a kid on a Sunday, what should I do I’m bored”! I know I ‘ll look down and notice what is down there today, I do, ” I see lots of bubbles, I see a tiny fish, he was so small he look embarrassed”, then I see something to have fun with, millions of white  specks in the black water, they are racing towards me, making me feel like I am a space traveller going a gazillion miles per hour, I dart here and there, it is exciting, after a while I feel the water get warmer, I see rocks on the bottom, it is shallow, I am passing Blueberry Island, my favourite, all thoughts of space travel vanish, I look at Paula and think ” Is it time for my feed yet?”, I wonder if she can see my eyes through my tinted goggles, they look like those of a puppy or cute kitten begging for treats, she stops and feeds me, ” OK, note to self, must remember that puppy dog eye look at seems to have worked”! It didn’t it was my 1 hour feed, Paula was feeding me as scheduled, oh to dream!

 Swim time: 2 Hours 5 Minutes

Next Up Pool Swimming Wednesday, back to the Open Water Thursday, and just what was making those bubbles under me while I was swimming today?…. you and me both will find out on Thursday!

Date: Wednesday June 1st

 After yesterdays 15,000 meters and change, today is a recovery day in that it is a light swim on the docket for me, how decadent!

10 x 200’s Super EZ on the 3:15 interval

 Our Masters swim practice at 6am is cancelled due to a lightening storm so I swim at lunch time instead of with the Masters group, I also have my strength training to complete, I enjoy a 3 miles run first then knock out my lifting routine, by now it is 7:25am, Cynthia, Margaret and Barbara and I ground with 25 minutes of Yoga, then it is on to the next task, teaching a 60 minute Jump Rope class, the day races by at work and at 6:15 pm I am pulling the mini into the driveway home for the evening, in my mind I have already laid out the list of tasks to be achieved before the evening is over….WRONG NOT TONIGHT!

” Why am I feeling soooo tired tonight, could it possibly be the 15,000 meter swim yesterday?”, I make a decision to rest for a few ticks under the covers of my bed before I unpack my bag, repack and get ready for tomorrow.

 I send a message from my brain to my muscles to move my sorry a#$$ out of bed, it replies ” not bloody likely”, suddenly I am freezing cold and my legs and back are aching, stabbing pains in both my hips, my back and front of the thighs, I groan” awwwwwwwwwww”, it doesn’t help.

 Then I am hot , cold, hot cold, burning up, soon it is 9:30pm and I haven’t moved, my son Soeren comes to my rescue, he listens to my whimpering and offers me kindness and compassion….a cold wet towel with ice wrapped inside it on my forehead, he prescribes Excedrin and brings an iced water and an iced Gatorade all with a straw, then props me up and drops the excedrin in my mouth, then a sip of water to help them go down….” you must drink Mum, keep up your fluids”, ” it will get better, you are fit and strong, your body is fighting it now, you have to relax, no stress”

 I obediently listen, he sits with me for over an hour, it helps, the aches are less intense, at 11:00pm he goes to bed, leaving his door open ” call if you need me Mum, I am hear for you”, what a caring fellow, I feel fortunate to him with me.

Morning has broken, the fever has not…

 The night passes, sleep comes around 2am, at 3am I receive a work call, back to sleep until 6am, I perform the body scan like I do when swimming in the cold, what feels good, the list is not as long as I would have hoped, ” how can it be such an effort just to lie here”.

 The kids head off to school at 7am, ” don’t go to work today Mum, just don’t, you need to rest”, I don’t reply. As soon as they are out the door I go about the task of pulling myself together, bag packed, some sort of feed tossed in my lunch bag and down to the morning workout, yes that’s right 8000 meters is going to be covered at 6:30am.

 I stand on the pool deck, slide into the pool and creak my way up and down 320 lengths of the pool in a little under 2.5 hours, it is ugly, for the first 4000 I am planning my exit should I need to throw up in a hurry, ” OK, here is the plan, don’t open your mouth until you get the window up and lean your head out, absolutely no chucking up in the pool”. Luckily  it doesn’t come to a window dash and the swim is complete.

 Then into work for the rest of the day, self elected quarantine in my office, no visitors for their own safety, then home by 6pm.

Recovery is Sweet…

 By 8pm I am feeling much better, my head is clearer and there is a glimmer of appetite, I get a good nights sleep then it is back out to the lake to train…

Friday June 4th

Pool Workout 2750

5 x 50’s Drill

400 Aerobic Cruise

21 x 100’s on the 1:40

Open Water 5000 meters

Air Temperature 61 Degrees, Water Temperature 62-66 degrees

Strong wind and white caps to little Italy and back

Saturday June 4th

Ready to launch...Destination Picnic Island then next stop Little Italy

 

The Final swim of the week, the course is a morning swim out to Picnic Island, then up to Little Italy and return to the canoe launch, Deb is paddling and we snappily achieve out goal in 2 Hours and 5 minutes, we knock out 3 feeds, each under 25 seconds, the first part of the swim I am noticing my focus on feeling cold, ” have to pick up the pace and snap out of this”, I think to myself, I give myself a good swift mental kick in the a#ss and things improve noticeably, it turns out to be a darn good swim.

Total Distance for the Week: 45, 315 meters ( 28.14 miles)

Next Up REST DAY Mmmmmmm, then it is back in the saddle come Monday, how far, how fast, I’ll keep you posted.

Date: Friday June 3rd

Today is a mixed bag of swimming indoors and out, first up is an early morning dip in the indoor lap pool, focus pace control and picking up the speed……

Session 1: 6:00am Masters Swim Practice = 2750 meters

5 x 50’s Drill 25 Fist Drill/ 25 Catchup Stroke with 10 seconds rest

400 Aerobic Cruise 75% effort

21 x 100’s on 1:40 Interval, every 3rd and 6th Good effort, every 7th Ez

Session 2: Green River Reservoir

 Late in the day it is off to the Green River Reservoir to meet Paula and Deb, Paula is paddling today and we are off to explore a new arm of the reservoir, I decide to name it ” little Italy”, because it’s shape looks like Italy, I remember from school,  the saying, ” Italy kicked Sicily into the sea”, well there is no Sicily at the Green River Reservoir but it sure looks like a boot, check it out……

 Paula and Deb discuss the course, then Paula gets in the kayak ready for a ” push out to sea”, meanwhile I am looking at the trees swaying in the wind, their leaves look like a pack kindergartners on their first day at school, all excited and darting furiously from one direction to the other, yip that is what the trees look like. Then there are the waves, white showings of color at the top of each, looks like hundreds of seagulls riding the top of them, ” “white caps”as I was taught to call them, as  I am looking out to the water Deb announces the following ” just a few white horses today”,” just a few !”I say to Paula, “looks like the cavalry out there”, we laugh and Deb states matter of factly,” I see the positive”, she does and that is one of the many reasons she is such a great support….. I saw  white caps, she saw the areas there weren’t any, she was right!

 Fortunately I rather enjoy the fight of the waves, it sparks me to swim harder and I am always warmer in the rough water, so we head out, off to conquor Italy’s heel, the wind is behind us and we zoom down the long narrow inlet, so narrow I can see lots of scenery on the shoreline, an island here, a point there, very entertaining. Then we arrive at the boot, Paula asks me if I want to swim into the heel ” absolutely”, we do and it gets very shallow, for fun I launch off the bottom with the highest vertical jump I can ” look I can touch”!!

 Then we head for home, now is where the work starts, Paula is battling in the kayak against the headwind,  it is holding her at a snails pace, we weave our way up the boot and pass Blueberry Island, PHEW not long now, we are less than half a mile from the canoe launch but the wind is stronger now and Paula, “Flat Stanley” and the kayak are barely moving, I slow down my stroke, I stop and tread, I turn my head and look back towards Paula, I want to stay by her and am getting so cold waiting, I swim ahead a bit spinning my arms fast to warm up, then turn and wait, by now I am at the point, at the mouth of the canoe inlet, Paula is nearly with me, we are going to make it, we paddle in together.

 My teeth are chattering, I head straight to the mini to get warm clothes on, I warm up quickly today, good reminder to us, I have to keep moving to keep warm.

Next up 2 Hours at 10am, I am excited, this will be my longest 60 degree swim to date, how will we do and where will we go, I’ll keep you posted.

Swim Time: 1 Hour 15 minutes

Air Temperature: 61 Degrees

Water Temperature: 62-64 Degrees

 Today we are swimming to Italy, it

Date: Tuesday May 31st

Time: 4:00pm

Temperature: 60-64

Location:Indoor Lap Pool/ Green River Reservoir

Today’s Distance 15,084 meters (13.5 Miles)

Channeling

 One thing is for sure, when you’re Channelling ( this is what I use to refer to activities or tasks I am doing in preparation for the Channel, it may be swimming, researching or planning training swims/events, anything to do with preparing I call ” Channelling”), so when you are channelling you have to get creative, with life to juggle along with training often times you have to be creative as to how to squeeze it all into the day…. work, family time, day to day cores.

Today is one of those ” SQUEEZE IT IN DAYS”, to achieve what is on today’s docket, I am maneuvering my training  swims in, first one early 6:15am, while much of the town is still sleeping or enjoying coffee and a leisurely read of the paper, the next swim is with our local Masters group, then work…emails, calls, meetings and those unexpected tasks that rear their ugly head during the day and at the end of it all a dash to the Open Water to get that final swim in, before heading home to the family at 7pm…..laundry, dinner, kids on homework, me working or posting an account of the latest adventure or burning the midnight oil with work , then pack up for the next day to do it all over again, bags packed, lunch made and off to bed to rest up for tomorrow…. PHEW!

 That brings us to today, Tuesday, it will take 3 time slots to fit in today’s goals, they are:

• Endurance Training 15,000 plus meters
• Feeding in under 25 seconds
• Cold Water time, 1 hour or more

 

 First Workout of the day: 6:15am in the indoor lap pool…4000 meters, one hour

10 x 400’s on the 6:15 interval

Then out of the Pool to teach a Kranking class

Second Workout of the Day: Swimming with our Masters Group….4000 meters, 1 Hour 25 minutes.

6 x 50’s Drill

21 x 100’s Every 7th pick up the pace

8 x 200’s Pull with Paddles on the 3:00 Interval

Third Workout of the Day: Open Water Green River Reservoir, 1 Hour 45 minutes

OK I admit it I am mentally drained when I pry myself out of work and arrive at the Reservoir late this afternoon, I meet Paula and Deb and we get situated with the boat, sun lotion on, we are off, we have had a good dose of thunderstorms over the last few days and I want to be sure we wrap up this last swim of the day before another one strikes, I checked the radar before I left Stowe and we look clear until 6:30pm.

 This afternoon our destination is Picnic Island, a big long open straight of water where I can really stretch out, Paula is paddling she steers me past the point and into the cold water springs, that’s right, you read correctly, there are cold water springs splattered all over the reservoir, how can I describe them to you? BRRRRRRRR! The good thing about them is that they make me speed up, I like to zip through them as fast as I can.

Naked Guy Rock

I have swum the island loop many times before and today I am enjoying taking it all in, the familiar line of the hills, the shape of the trees and the various inlets along the way, then there is the ” naked guy rock”, when I see it I know we are close to picnic island. Last year Cara and I were out training, she was paddling and I was swimming, I usually head straight down the middle of the lake but on this particular outing Cara decided to hug the shore, checking out all the wildlife, well she got more then she bargained for when she paddled alongside ” naked guy rock”, sprawled ontop of the rock was a guy not wearing a stitch of clothing, legs sprawled apart, his manhood on display for all to see, I with foggy goggles am only aware of a blurr on the rock,” hmmmm what an unfortunate looking beaver”, I think as I breathe to the side and resume swimming…..since them we have called it ” Naked Guy Rock” and I giggle every time I swim by it.

Down to the Island, Paula counts my strokes at 20 minutes, 68 strokes, at 25 minutes she give me the” pick up the pace sign”, I swim harder for 3 minutes, 74 strokes per minute, then 2 minutes easy and it is my 30 minute signal to feed, down the hatch!

 Around the Island and back to the point, feed number 2 and home towards the canoe launch, how long? 1 Hour and 16 minutes, but not yet time to get out…..

Company in the Water

Picard ready to set sail

 

 Paula lands the kayak then switches with Deb, Paula returns with her suit and we get to take a lap of Blueberry Island swimming together, WHAT FUN!

 An added bonus Picard rides in the Boat with Deb and I get to feed on a banana during the lap of Blueberry Island, what a treat, it tastes sweet!

Total Swim Time: 1 Hour 46 Minutes

Next Open Water Swim= Friday, will the conditions be kind or will I be battling the wind and waves?

I’ll keep you posted.

 

Date: Monday May 30th, Memorial Day

Time: 12:30pm

Weather: Sunshine

Water: 60-64 Degrees

 I am excited to swim today, no more first swim of the spring jitters, Green River Reservoir is buzzing with activity, Vermont has had a long wet spring and it seems that ” everyman and his dog”,( that means in Kiwi that there are heaps of people) are out and about today drinking in the great out doors and the novelty of sunshine.

 Today’ route is 2 laps around Blueberry Island with an hour of swimming and feeding practice. I am lotioned up with factor 85 SPF ready to go, hmm maybe worth popping on a little baby oil just to give me that edge over any thoughts of cold ( it helps me mentally and the smell is familiar and cozy, like a fuzzy soft baby blanket, yes definitely oil on today). Paula hooks me up and slops on the oil, with that I slither on into the water……I dive under and am off, I feel GREAT today, I am so pleased.

 Paula and I are soon upon Blueberry Island, I can feel the water temperature warm as I approach the shallow water of the island, now I recognise the familiar trees and can see the bottom, I like it there. Lap 1 complete and a 25 second feed, that is 30 minutes down we are off again and it is soon time for feed number 2, my feed has been travelling along on the top of the kayak just behind ” Cat Stanley”, it is in a pop top container that is duct taped to a rope, when it is time for me to ” gulp’ngo” Paula throws me the container, only this time the feed has been sitting in the sun, it is luke warm and smells HORRIBLE, I gag as I pop the top, pour it in, it comes straight back up not even making it down my throat. I gulp determined to get the foul brew down, I do and spend the rest of the lap concentrating on keeping it down. Lap 2 complete, Paula shouts ” what do you want to do”, , ” Please sir can we go again” I reply, with a smile that you would expect to find on the face of a wide mouthed frog who was very pleased with himself.

 

 With that we are off and complete lap number 3 of Blueberry Island, what a wonderful outing, we swam for 1 hour and 15 minutes and covered 3.3 miles, tomorrow we are back again and this time a new course, to Picnic Island and back, HOORAY I love Picnics! What’s on the menu, something new, how will it sit, I’ll keep you posted!

Sunday May 29 th

Temperature: 70 Degrees

Conditions: Thunderstorm watch, Rain & Clouds

Water Temperature: 60-64 degrees

Today is Sunday, my rest day…..NOT. This week it is the first spring swim in the Green River Reservoir, I have been outdoors in the lap pond a few times already this spring but I am yet to take that first lake/ reservoir swim.

 I awake to heavy rain, it is ” chucking it down”, also tossed in are flashes of lightening and the rumble of thunder, under the covers I am remembering how chilling the cold water was last fall during my 50 degree last dip of 2010 in the Green River Reservoir.

 I take a 9:00am Yoga class and by the end of class I have myself convinced that today’s swim will have to be postponed due to the weather, yet after class I still head home to  pull on my bathing suit and get all my supplies ready. I am feeling uneasy, I am uncertain if it is the unsettled weather or simply me dragging my feet about today’s upcoming swim.

 I scan the weather radar and call Paula ( my training crew team member), ” we are on Paula, looks like there is a window of time between storms from 12:00-2:00pm, lets go out and if it looks questionable we will make the call as a team, not just my decision…remember I tend to get things set in my mind and do them regardless, you me and Deb will decide together”

 Paula replies, “agreed, see you at 12:00pm”. I arrive early and wait down by the water, I tie Turtle up to a tree and let him tell my fortune:” Oh wise turtle what water temperature will I swim in today”, turtle is a bit slow to respond, finally he tells all, ” 64 degrees shoreline”, ” bloody marvelous” I think that sounds very nice indeed.

 Paula and Deb arrive, kayak in the water, we are set to go, Deb is paddling today, Paula is land support, Deb brings here life sized fake cat and sets it right on the front of the boat, she starts paddling out, I dawdle into the water, so as a snail, finally I shout to Deb, ” are you waiting for me?” “YES, any time now”, she replies, I laugh…we are off. Paula shouts” have fun” as I dive in.

 As soon as I dive in all inhibitions wash right off me, the water is silky smooth, welcoming me back, familiar smells, familiar view underwater, black dark water, it looks as black as the night and I feel at ease. Within a few minutes my goggles fog over, ” Rats, I am out of practice I forgot to wash out my goggles with dish soap and water last night”, I learnt this tip from a previous Channel swimmer last summer and it has worked well for me. Never mind, I can at least make out the shape of the emerald eyed cat, I now name you : “Cat Stanley”, like flat Stanely except you are a cat and not flat. So that is my swim me and Cat Stanley, out to Blueberry Island and back, navigated by Deb of course, but I can’t see her, to me it looks like ” Cat Stanley” is pilot, it makes me giggle, I am having fun, just as Paula told me too.

 

 As we approach the canoe launch inlet, I make out Paula’s bright blue pants on shore, I should not be peaking but I do, I know the swim is nearly over and I am excited with our outing. I am SO excited I dolphin dive the final 10 meters into shore, excited to have this first swim under my belt, excited that the water felt so comfortable, not cold at all and most of all excited to be back in the open water, the beautiful shoreline views and my friends the loons, who have returned after being away from the winter.What a relief to have that first spring swim complete.

Swim Time today: 30 minutes

Next Up: Monday May 30th Memorial Day, my plan a 1 hour swim with 2 feeds, has that “gulp’n go ” feeding in the pool over the winter paid off, am I faster feeding than I was last summer, we will find out tomorrow…I’ll keep you posted.

 

Date:Thursday May 26th
Location:The Indoor Lap Pool and The Lap Pond

                                                                                   
Today started with an early morning Pool swim of 8000 meters, the goal: endurance, feeding and getting some cold water time in.
The lap pool was a balmy 82 degrees…
Set 1
10 x 400’s on the 6:15 interval
with the goal of a 20 second feed on # 5 & # 10

then a swim with the masters group…..

Set 2

3 x 400’s on the 6:15 interval

4 x ( 200 Free on 3:00 )

        ( 150 Free on 2:15)

        ( 100 ez stretch on 2:15)

5 x 200’s pull on 3:00 with paddles

then out of the tropical lap pool waters and into the cool waters of the” lap pond”

set 3

10 x 200’s “Flip & Go” no interval today

One lap of the pond is around 200 yards, 10 laps is my goal today, the air temperature is 66 degrees, the skies are over cast and the water looks decidedly murky.

 In goes the turtle thermometer, I strip down to my two piece suit, I’ve ditched my one piece to get maximum cold on my belly today. Cap on and I venture down the the waters edge to see what ” wise old turtle is telling me today”, normally he looks sympathetic when he is reading the water temperature, today he I swear he is smirking….

 62 degrees….or is it 60 degrees, it’s still dropping, oh well ” bottoms up” ,and with that I am off. In I dive, today it is like a comfortor wrapping around me, but it is not warmth…it is COLD.

 Down and back I swim, there are areas of water where the surface feels so lovely, warm infact and others where the temperature drops, the cold water aches. I long for the sun to break through the heavy dense clouds and warm my back, it doesn’t, it stays defiantly hidden, I feel bone cold.

 Time to change my head space, no more thoughts of the cold, I start wondering what the 150 trout are thinking of me thrashing up and down in what is usually their tranquil pond. I giggle as I imagine them following me playfully like a swarm of bees, I them swimming together and making shapes out of all their little trout bodies, like a giant tick under water saying ” you can do it”!

 I laugh under their, I feel warmer inside, yes I am feeling better. Before I know it I give myself the, this is the last lap notice, I swim the the edge and stop, hanging in the water and letting my body relax and hang just below the surface, I made it, cold water swim done for the day, I am most pleased!

Today’s distance… 8000 meters and 2000 yards

Next up my Memorial Weekend, swims indoors and out!

Today’s Date: Saturday May 28th

Time 8:00am- 10:30am

Location: The Swimming Hole, Indoor Lap Pool

Swim Buddies: Cynthia, Sue Ellen & Jennifer

Today’s Workout

Warm Up 500 EZ

4 X 500’S on 7:45 Interval 75 % Effort

1 x 1500 meters Good Effort Swim

10 x 200’s on 3:15 Interval

1-5 Recovery Pull with paddles

6- 10 Descend, with # 10 being a good push

10 x 100’s on 2:15 interval goal time 1:30 with # 5 & 10 being a beat the tide pace

5 x 100’s recovery pull on 1:45 interval

 Today is one of my last indoor Saturday training swims, after a long Vermont winter it is time for me to get outdoors and hit the lakes, the ice has thawed, it is time to change gears and that means no more long swims indoors on Saturdays WAHOO, I will be out with the loons, the beavers and the fish, I have been waiting for this for months, over 6 months, the long indoor swims over the winter were torturous at times and I can’t believe this is one of my last for a while, change is upon me.

 I thought I would be wildly excited about this but today I am subdued, I find myself reflective, as I swim my warm up I fondly look around the pool, ” WOW, I know every tile on the bottom of this pool, I am able to sense when it is time to turn at the wall and I don’t have to look, I know the water so well, the way it feels, like silk, smooth on my body, I LOVE this pool”, I look around again, like I am seeing the pool with a whole new light, suddenly this 8 lane 25 meter pool looks & feels tiny, like a little holding pen that has been storing me, nurturing me all winter long, keeping me in the best possible shape so I am ready for my release into the open water, like a mother raising their young this is the time to let go, today is that day….my last Saturday swim, I am going to enjoy this one.

 We start on the 500’s, my target pace is 7:15 for each 500, the first 2 repeats are right on the money, number 3 & 4 a little fast at  7:12. Then it is time to move onto the 1500 meters, a good effort swim.

 We have a Meet coming up on June 24th, the New England Masters Championships at Middlebury College in Vermont and  I have entered the 800 & 1500 meters, a good chance to get some speed work in. We push off for our 1500, I have planned to swim 7 minute 500’s today, I have picked a lane close to the pace clock so I can see my 500 splits times when I flip at the wall, I know a 7 minute 500 will feel comfortable to hold, so I let my brain think that is what it is on the menu.

 I come in for my 200 split, yip ahead of target pace, next my 500 split, a 6 minute and 50 seconds, a check in on how I feel, strong, not out of breath, some discomfort but manageable, “Ok then, I made my bed time to lay in it, this is the pace for the first 1000 and then for the last 500 I pick it up, the last 100 ” Go for it”!

 The 2 nd 500 I swim in on 6:55, time to pick it up, stronger pull, tighter streamline off the walls, snappier turns and a faster stroke rate, into the last 100 and it is ” step on it time”, I hit the wall to finish and turn to the pace clock, a 20 minute and 30 second 1500, good, I am pleased.

 Onto the recovery pull set, followed by 5 x 200’s descend, the last one I put in a good push but my time doesn’t reflect it. Then we finish with our easy stretch 100’s, 45 seconds of treading water in between each one, I feed twice, 250 mls down the hatch at each feed, the first takes 20 seconds, the last is down in 15 seconds, ” not a drop lost on that feed Charlotte” , says Cynthia, I am grateful she is keeping an eye on my the carbo/protein blend going down, it is no help to me if I spill it into the pool and not into my mouth.

 We finish up with a lovely easy stretch of 5 x 100 Pull with paddles on a 1:45 interval mmmm, dreamy.

 Out of the pool, shower up and outside to play, a 5km run, I am thrilled to be out and about.

Tomorrow my first swim in the Green River Reservoir since October 2010, I am edgy thinking about it, is it excitement or nerves? We’ll fin

Date: Saturday May 14th
Time: 8:00am
Location: The Swimming Hole, Indoor Lap Pool

 The Workout: Steak Dinner set
  Today’s focus is..

• Pacing, swimming easy, swimming hard
• Changing gears, practicing swimming slow, then putting the pedal down and swimming hard, a ” beat the tide pace”
• Treading water in between swims
• Feeding, gulp and go feeds in under 30 seconds while treading water

 Packing my swim bag….
 In my swim bag is my new black TYR suit, I am planning to swim in it in Ireland and want to break it in so it is a little worn, molded to me and less likely to chaff.
 Also in my bag is my feed, 4 servings of Maxim and water, these are in two pop top bottles with a wide mouth, there are levels on the bottles marking 250 and 500mls so I know how much to chug each feed, I also have a water bottle and a recovery drink of Gatorade and whey protein.
 Finally the workout, written in pencil on canary yellow lined paper, no ink jet printer, it doesn’t fair well after flip turns….. all the ink runs

 Here is the workout, intervals are set for a 25 meter pool

10 x repeats on the 6:15 Interval ( my swim is 10 x 400’s)
#1 – 9 75% effort Feed after number 4 & 9
# 10 Threshold Swim 85% effort+

10 x repeats on the 3:15 Interval ( my swim is 10 x 200’s)
# 1 – 6 Recovery Pull with paddles
# 7- 10 Good Effort Swims

10 Repeats on the 2:00 Interval ( my swim is 10 x 100’s)
# 1- 6 Ez Stretch, steady pace
# 7-10 Descend, # 10 Good Effort swim

10 x Repeats on the 1:15 Interval ( my swim is 10 x 50s)
Odd Ez stretch
Even Sprint, hold your time, last is your fastest

10 x 25’s with 15 seconds rest ( swim down fast, ez back)

Swim Buddies
Swimming with me today is Cynthia, she is the best to swim with, super positive and good energy, Cynthia started swimming less than 2 years ago, she is an amazing athlete and unstoppable, she has taken swim lessons, joined our masters swim workout group and practiced, practiced, practiced and it shows, what fun!
 Also in the water is ” Fast Phil”, he is a monster in the water, his strongest stroke is his backstroke, it amazes me every time I swim with him, he also has a strong freestyle too, that combined with a terrific work ethic makes for a terrific swim bud.

We begin
 Cynthia and I arrive early and knock out the warm up, Phil arrives at the perfect time we are just about to start the 10  x 400’s.
 Goal is steady aerobic pace for the first 9, 1 through 4 are all 5:45 to 5:55 swims, after number 4 I feed, treading water I navigate gulping down my feed, I have 25 seconds to get it down, done, bottle down and gone. # 5, # 6, # 7, # 8….OK, 1 more 400 then I am going to feed again and after that it is time to push out a ” beat the tide threshold swim”, my goal to feed in under 30 seconds, then swim 400 HARD and NOT THROW UP!
 Number 9 swim complete, I grab the bottle ” tread and gulp”, the feed pours out, I gag it down, throw the bottle on the deck and push off the wall as hard as I can. My heart pounds, my arms spins, I can taste the feed, I hold it down, BAM I Punch the wall…a 5:25, I am pleased. I grab my water and begin to tread while I drink.

Next Set & welcome Sue
Sue joined us mid way through the 6:15 set, now we are a pod of 4, next up…
10 x 3:15 Interval Repeats ( my swims are 200s)
1 thru 6 are recovery pull with paddles, it feels like a nap in a big down comforter, dreamy, with all good things they go too fast and before we knew it we were onto 7 thru 10 good effort swims.
 I am planning on descending, with a feed after number 9, here is how it goes..

• # 7 2:50
• # 8 2:45
• # 9 2:40
• # 10 2:35 and feed stays down!

Three Musketeers
Phil punches out after 2 strong hours of swimming, he has other commitments, we say our farewells and it is on to….
10 x Repeats on the 2:00 minute Interval ( mine are 10 x 100’s )
1- 6 Recovery, again these were delicious, times 1:30s
7-10 Descend

• # 7 1:30
• # 8 1:25
• # 9 1:20
• # 10 1:15 in the thick of it another feed.

We are close to the end, one more feed and 10 more sprints, armed with red cheeks from the hard swims we move on to our second to last set!

10 x 50’s on the 1: 15 Interval
# 1,3,5,7 & 9 are ” nice and easy
# 2,4,6,8 & 10 are sprints, the goal hold….. time for the first 4 and punch it on the last one
The first sprint is too slow, my goal time is 38, I swim a 40, time to ” man up”
# 4 38 seconds
# 6 38 seconds
# 8 37 seconds
#10 35 seconds Excellent

Homestretch
10 x 25s ( Down easy and fast back)
The sprints are breakouts, strong off the wall, sprint three quarters of the way down the pool without a breath, then easy to the wall, these zip by, finally it is # 10, ” what the heck, all out and no air for the whole 25 meters on the last one….success, WAHOO!

Wrap up & Chat
 We made it, all the feed bottles and water bottles are empty, all that was prescribed on the canary yellow paper is complete, we chat, after swim chats hanging over the lane lines are the BEST. We hang out long enough to cool off, then push off for a cool down, then it is out of the pool, into the hot shower and for me a 5km run…it is not in my training plan but I love to get outdoors and I love to run, I enjoy it very much.

Feed Me!
 12:30, I am showered and dressed after my run, time to get home and refuel, I am starving! Next up lunch and a good dose of it.

What’s coming up tomorrow, 9am Yoga and a day off training, 40,000 meters complete for the week. Coming up next planning..Ireland! Oh and why is called the ” steak Dinner Set”? …Guess what I am having for dinner!



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