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Mostly a kicking day for me...
200 Free warmup
8 x 100 SDK on back @ 1:40 (held 1:10-1:15s)
10 x 50 Flutter Kick w/ board @ 1:00 (:45s)
300 worth of EZ 25s swim
1800 yards :-)
I wasn't too motivated today in the water, but at least I got in, and did a fly set as well. Man, my fly endurance has really gone down the drain too! 200 Fly doesn't sound too appealing to me at the moment.
10 x 50 Flutter Kick w/ board @ 1:00
10 x 50 Fly @ 1:00, ranged from :33-37 ugh!
4 x 75 Free Pull @ 1:05
4 x 75 Free Pull @ 1:00
100 EZ and out
During my fly set, two different people came on deck looking for lane space, I moved over to the side to allow them to enter, but they just sat and waited for someone else to get out of the other lanes which already had two in each. I don't know why people can't circle swim, or get in with a butterflier. I will do 1 arm drill going by someone if I fear it's going to endanger them any at all, especially at the age of many of the folks I swim with.
No swimming for me yesterday, which was actually kind of nice as a recovery day for me. I spent the afternoon at the hospital for my wife's scheduled surgery to check out/remove a large "round spot" of sorts in her lower abdomen. The doctor thought it was endometriosis during office exams, but it was something else when he opened her up to look inside. It was a ball of some kind, almost golf ball sized, and was attached between her stomach muscle and fatty tissue layer, mostly attached to the fat. He removed it, said it was nothing cancerous or anything else to worry about. She was back home later in the afternoon, and is now recovering at home for a few days before going back to work. I'm being the good husband and just letting her lay in bed and watch tv. Kids are getting a lot of fast food lately for dinner, 'cause it's easier.
12 x 100 SDK (4 @ 1:25, 4 @ 1:20, 4 @ 1:15)
I have huge blisters on my feet from my fins, and ended up doing 12 x 50s Flutter no fins w/ board on the same intervals - held :44-:45s
10 x 150 Free Pull @ 2:00 - Finally!! A REAL pull set!!
started at 1:40, dropped to 1:36/1:37s, and last one 1:34
We ended up doing 11, since someone miscounted (me), but it was all good. Jared and I would've gladly done that set for the next hour without much complaint
12 x 50 Kick w/ board @ 1:10 (3 of each stroke)
This is something I think PWB would love to do for his online workouts one day...
3 x "Super 500s" @ 9:00 - take :10 rest after each "segment"
25 Free Sprint50 Fly25 Free Sprint75 Back25 Free Sprint100 Breast25 Free Sprint75 Back25 Free Sprint50 Fly - this final 50 feels like the end of a 200 Fly!25 Free Sprint
We were finishing each 500 around 7:30-7:40 or so. Got a fair amount of rest, but having a fast 15 year old right behind you, and a 17 year old and another 15 year old behind him keeps you moving...even when you want to quit.
8 x 50 Fast @ 1:15 IM Order (Fly, Back, Breast, Free, repeat)
6050 Yards (would've been 6650 had I done the full fin kicking set as written)
Psych Sheet for my events this Sunday at the USA-S Triple Pentathlon Meet:
#84 Men 15 & Over 400 Yard IM
Meet Record: 4:12.71 2011 Bryce Kananowicz
IES Record: 3:50.45 2008 Mason Shaw
Name Age Team Seed Time1 Kananowicz, Bryce 17 CAST-IE 3:54.45
2 Schanz, Dylan 18 SWAT-IE 4:06.50
3 Jones, Kyle 15 CAST-IE 4:24.694 Vargas, Jared 15 VS-IE 4:27.06
5 Endebrock, Nate 17 SWAT-IE 4:31.55
6 Adams, James 35 VS-IE 4:33.35
7 Wetmore, Connor 16 SAS-IE 4:35.57
8 Roy, Allan 16 SAS-IE 4:35.67
9 Law, Aaron 15 SAS-IE 4:41.47
10 Cordes, Ethan 15 CAST-IE 4:43.78
11 Bennett, James 15 TCCC-IE 4:46.97
12 Pringle, Justin 16 VS-IE 5:54.36
13 Nadeau, Scott 15 SWAT-IE NT
14 Reynolds, Matt 15 SWAT-IE NT15 O'Hara, Cormac 15 CAST-IE NT
#94 Men 15 & Over 200 Yard Backstroke
Meet Record: 1:54.50 2012 Bryce Kananowicz
IES Record: 1:47.71 2011 Bryce Kananowicz
Name Age Team Seed Time1 Kananowicz, Bryce 17 CAST-IE 1:47.35
2 Endebrock, Nate 17 SWAT-IE 2:00.98
3 Cordes, Ethan 15 CAST-IE 2:04.01
4 Bennett, James 15 TCCC-IE 2:04.12
5 Schanz, Dylan 18 SWAT-IE 2:06.49
6 Jones, Kyle 15 CAST-IE 2:09.55
7 Vargas, Jared 15 VS-IE 2:11.01
8 Law, Aaron 15 SAS-IE 2:11.84
9 Adams, James 35 VS-IE 2:16.25
10 Roy, Allan 16 SAS-IE 2:21.54
11 Wetmore, Connor 16 SAS-IE 2:22.45
12 Pringle, Justin 16 VS-IE 2:29.84
13 Guinn, Ethan 16 SAS-IE NT
14 Nadeau, Scott 15 SWAT-IE NT
15 Reynolds, Matt 15 SWAT-IE NT16 Urbaniak, Beau 15 CAST-IE NT
#107 Men 15 & Over 200 Yard Breaststroke
Meet Record: 2:09.85 2010 Rory Buck
IES Record: 2:01.86 2008 Mason Shaw
Name Age Team Seed Time1 Schanz, Dylan 18 SWAT-IE 2:08.79
2 Kananowicz, Bryce 17 CAST-IE 2:10.00
3 Wetmore, Connor 16 SAS-IE 2:14.03
4 Vargas, Jared 15 VS-IE 2:15.64
5 Roy, Allan 16 SAS-IE 2:17.31
6 Jones, Kyle 15 CAST-IE 2:20.53
7 Cordes, Ethan 15 CAST-IE 2:32.85
8 Adams, James 35 VS-IE 2:34.15
9 Endebrock, Nate 17 SWAT-IE 2:39.49
10 Steenhuis, Harm-Jan 45 SWAT-IE 2:41.33
11 Bennett, James 15 TCCC-IE 2:42.65
12 Law, Aaron 15 SAS-IE 2:46.78
13 Nadeau, Scott 15 SWAT-IE 2:48.59
14 O'Hara, Cormac 15 CAST-IE 2:50.83
15 Pringle, Justin 16 VS-IE 3:08.11
16 Guinn, Ethan 16 SAS-IE NT17 Reynolds, Matt 15 SWAT-IE NT
#117 Men 15 & Over 200 Yard Butterfly
Meet Record: 1:57.92 2011 Joe Loftus
IES Record: 1:47.15 2010 Coleman Allen
Name Age Team Seed Time
1 Kananowicz, Bryce 17 CAST-IE 1:50.04
2 Cordes, Ethan 15 CAST-IE 1:55.39
3 Roy, Allan 16 SAS-IE 2:05.74
4 Law, Aaron 15 SAS-IE 2:07.18
5 Adams, James 35 VS-IE 2:07.50
6 Jones, Kyle 15 CAST-IE 2:09.357 Vargas, Jared 15 VS-IE 2:10.67
8 Bennett, James 15 TCCC-IE 2:13.02
9 Endebrock, Nate 17 SWAT-IE 2:13.45
10 Grudovik, Alexandr 17 SAS-IE 2:13.83
11 Nadeau, Scott 15 SWAT-IE 2:24.92
12 Wetmore, Connor 16 SAS-IE 2:27.14
13 Pringle, Justin 16 VS-IE NT
14 Schanz, Dylan 18 SWAT-IE NT
15 Reynolds, Matt 15 SWAT-IE NT16 Urbaniak, Beau 15 CAST-IE NT
#127 Men 15 & Over 200 Yard Freestyle
Meet Record: 1:45.49 2012 Bryce Kananowicz
IES Record: 1:39.23 1989 Chad Rolfs
Name Age Team Seed Time
1 Kananowicz, Bryce 17 CAST-IE 1:43.41
2 Endebrock, Nate 17 SWAT-IE 1:44.11
3 Wetmore, Connor 16 SAS-IE 1:47.52
4 Cordes, Ethan 15 CAST-IE 1:49.18
5 Schanz, Dylan 18 SWAT-IE 1:49.33
6 Vargas, Jared 15 VS-IE 1:52.07
7 Bennett, James 15 TCCC-IE 1:52.52
8 Adams, James 35 VS-IE 1:55.81
9 Law, Aaron 15 SAS-IE 1:56.01
10 Menendez, Miguel 15 SAS-IE 1:56.19
11 Jones, Kyle 15 CAST-IE 1:57.05
12 Urbaniak, Beau 15 CAST-IE 2:00.56
13 Roy, Allan 16 SAS-IE 2:01.68
14 Reynolds, Matt 15 SWAT-IE 2:16.56
15 Nadeau, Scott 15 SWAT-IE 2:19.87
16 O'Hara, Cormac 15 CAST-IE 2:21.66
17 Pringle, Justin 16 VS-IE 2:23.1118 Guinn, Ethan 16 SAS-IE NT
Updated April 18th, 2013 at 02:59 AM by jaadams1
I had a great time away on my family visit trip to El Salvador. It is a whole new experience to go to a third world country, and just live right amongst them for a week like we did. At least we had family to be with the whole time.
Got to the airport in the afternoon around lunchtime, and it was HOT! We were greated by my wife's brothers and their families, and my mother in law. We gathered our stuff and headed out to the shade beneath one of the many palms to enjoy a nice home meal from Pizza Hut! I ate like crazy, not knowing what I'd have later on.
After finding that a rental truck was over $700 for the week (outrageous), we just piggybacked in the two brother's trucks back to my MIL's house, about a 2 hour drive or so. Driving is very different there. You just drive, pass, and get there how you can. Everyone uses trucks, 'cause you can pile in more people that way, and not a lot of folks even have a vehicle, so walking or biking is another mode of transportation.
Housing is what it is. You make a place where you can. Land just gets claimed by a family, you build a wall/fence around it and use it. Houses are made out of cinderblocks if they can afford it, or adobe mud blocks, or in one case, I saw a house made of corn stalk bundles (temporary) while waiting for their other house to get constructed. It's hard to really describe it, and pictures don't tell the whole story either...you literally have to see it and live it to understand how life is.
This is my mother in law's house in the patio area out back:
This is a picture from a house that was being constructed near my brother in law's house in the mountains. Adobe mud block, with the roof trusses being lifted into place. They're made out of wood from mango trees, a very dense, heavy, strong wood:
We went to a local swimming pool "resort" area down the road from my MIL's house for a day, and had fun. I even had a nice import beer with my lunch there...Miller Genuine Draft. First drink in a while, and it was yummy. There were 5 pools at this place, all of them for playing, but I made use of one early in the day before others got there to do some lap swimming. The pool water was so cloudy that I couldn't see past my elbow in front of me either. I swam along one side, and found some landmarks to let me know when the end of the pool was coming. No flip turns, didn't need to risk smashing my heels. It was roughly 20 yards long or so, I took between 10-11 strokes after my streamlines. It felt great to be around the water and get out of the heat for the day, and the food there was just great!
The "lap pool" (notice that no firearms are allowed):
Another day we took a trip to a beach area, Playa El Espino. Found a place to park in a secured area with patio tables, covered, with hammocks, rinsing showers, and bathroom facilities...a big plus for sure! We had fun playing in the waves, picking up shells, found a couple live sand dollars, lots of crabs, a few cupfulls of clams. The crabs and clams became dinner later that day. The waves were just intense! 6-10 foot waves out were I was at, and almost as fierce closer in to shore. I did try a little OW swimming while there, going down the shoreline a bit. Kept an eye on the large cell tower above the resort I was at for a landmark, but didn't venture very far. I know my capabilities, and didn't want to push them to the limit. I had my fun, and then just played in the waves the rest of theday.
I was anywhere from 30-50 yards out from shore and still able to stand in chest deep water, but those waves let you know who the boss was of the place. I body surfed a few of the waves quite a ways, and one all the way back in to my family. The beach lifeguards had to go out after a couple guys too, so that was kind of exciting to watch the action. The one guy had a life jacket on, and the other guy was holding on to him. 1 jacket isn't made for 2 people, so they were in trouble, and neither of them could swim very well. The guards made it out and got them back in okay after a long time battleing the ocean waves. They also closed the area to any "swimming" for a while until things calmed down.
We spent much of our time going in and out of the local city, Usulutan. It's the 5th largest city in the country. Everywhere you go, you see police presence. Every place that has money, drugs (pharmacies), or valuables, has armed guards stationed at them like this Western Union money office:
The city streets are just crowded. It's a car-first world. Pedestrians and bikes just have to get out of the way. Driving, you just stick the nose of your vehicle out there and hit the gas. No one worries about tailgaters, they just drive. Pass when you can, and get there. I never saw one accident the whole time I was there, yet with the same conditions here in America, people would've been slamming on brakes, veering out of the way, causing more havoc than needed. In a way, they people of El Salvador know how to drive better. I took a turn at the driving and just loved it. I fit right in, and it was great to just get out and go. You still have your limits with speeding, though it's not anything written down. The police put out moving roadblocks through series of cones along the highways that you must slow down through, and they check the vehicles as they go by for anything illegal.
Here's a few shots of the city streets of Usulutan:
A great trip for sure. I had a lot of fun, and if any of you want to see more pictures of the trip, I have them all uploaded on my Facebook account
600 (25 Free/25 V-Sit scull)
16 x 25 Sprint Swim w/ fins (short ones) @ 1:00
I hate swimming with fins, so I just cruised them.
12 x 50 SDK w/ short fins
1 @ :501 @ :451 @ :401 @ :35Repeat x 2
I made them all today
5 x Broken 100s @ 3:30 w/ :10 between 25s
I did minimal effort and just cruised them. Probably about 1:00 for my add up times
3 x 400 Free Pull @ 5:30
#1 @ 25+ HR (for 10 sec.) went 4:15#2 @ 27+ HR went 4:08#3 @ 29+ HR went 4:07
These were by far my fastest and best ever times in distance like this in practice. I've done 300s pull coming in at 3:11 before, but never done 400s, and to kill the old pace was great. I wasn't winded at all either, and Jared was having trouble keeping up with me.
3 x 300 Free @ 4:30 - same HR goals as above
I did the first one as a cool down, since I wanted to rest a little bit the night before my meet in CDA, Idaho. I did want to challenge myself with the set, but knew better, since I do have a distance date with That Guy tomorrow.
Speaking of That Guy...
Here is a quote from him in part of his interview posted in the latest PNA Newsletter:
I’m active on the USMS forums, keeping up with the sport and chatting with friends from all over. And making fun of fellow swimmers on the Internet is its own reward…
It was amazing at practice today. All the teeny bopper girls were all off with the "guys of a lifetime" on their dream dates for Valentine's Day. Meanwhile, those of us at the pool got the luxary of having only 3-4 per lane, which was great compared to our normal day. Plus I didn't have to listen to all the teenage girl chatter either...so a double win!!
10 x 50 Tombstone Kick @ 1:30
Pull Set (My Main Set #1):
All on LIFO (Last in, first out) + :30
Goal is to start EZ, and make each one faster on the effort level
500 Free Pull (went 5:45) avg. 1:09
400 Free Pull (went 4:26) avg. ~1:07
300 Free Pull (went 3:16) avg. 1:05+
200 Free Pull (went 2:04) avg. 1:02
100 Free Pull (went 1:00) avg. 1:00
The true MAIN SET:
3 x 200 IM @ 5:30 Broken at 50s for :15
went roughly 2:20/2:20/2:16
3 x 200 Stroke @ 5:30 Broken at 50s for :15 (I chose Back)
went roughly 2:25s, maybe a bit faster
3 x 200 Free @ 5:00 Broken at 50s for :15
3 x 100 SPRINT Free w/ fins @ 3:00 (I used my short fins on the first 2, went barefoot on #3)
300 EZ cooldown
Feeling pretty good in the pool. We'll see what happens this coming weekend. Plans are that I'll be attending the meet on Sunday for a little fly "business trip". I sure hope I can catch a draft and not get too far behind Mr. Chapman in the 200 Fly. It's not often I'm eating the direct wake of someone in the 200, and I'm not looking forward to it.
Carpooled over to the meet in Ellensburg, WA for the USAS meet. I'm only going to be swimming Saturday of this meet, and thankfully I'm not swimming on Sunday, 'cause I'm dead tired right now.
I swam a very good meet, ending up with all season best times, and quite a few of these times were just off my masters overall best times as well.
200 IM - 2:11.76
27.5 / 35.1 / 39.6 / 29.6
I got out kind of slow, or so I thought. At least I took it easy on my fly with my recent history of shoulder pain. Back half of my race was good, just need to work the middle more.
100 Breast - 1:09.70
33.0 / 36.7
This race was just BLAH for the most part. I was right next to an 18 year old who went a 1:01...good news is I was ahead of him through the dive and first pullout. Once we hit the surface, he was gone!
100 Free - 52.49 (masters best is 52.42) 0.07 seconds away
25.5 / 26.9
This was fun. I haven't been this fast in a while! Very happy with this. My last efforts in this event were 55-mid and 54-high, so a 52 is great!
200 Fly - 2:09.50
26.2 / 33.2 / 34.3 / 33.3
[sprinter whining]This was about 20-25 minutes after the 100 Free, so I was still feeling a little exhausted [/sprinter whining]
I felt like I went out slow in the race, but I guess I didn't really. Fell off a bit in the 3rd, but was able to bring my kick up a bit on the final 50 home.
500 Free - 5:15.70 (masters best is 5:11.74) good enough for LMSC age group record!
I didn't really feel like I had the energy to swim fast while standing behind the blocks for this one.
I haven't really had a good FAST 500 in a while, and I'm starting to approach that now. This race just hurt from the start though. I was gasping for air, at times getting 1/2 water on my breaths, and twice on the 25 end of the pool I slipped on my flipturns, basically getting no where off the walls. I had my teammate/lanemate in the lane right next to me, and he was about 1 1/2 bodylengths behind me the whole race, then in the final 100/150 he began moving up on me, and I couldn't do anything to stop him. I gave it all I could though, and was able to hold him off by a second. Dang 14 year olds are getting quicker!!
Overall, the time was good though:
28.3 / 31.8 (1:00.1)
31.6 / 32.2 (1:03.8)
32.8* / 32.2 (1:05.0)
31.9 / 32.2* (1:04.1)
31.9 / 30.5 (1:02.4) Henry my teammate split a :29.1 on his final 50 to almost get me.
*Slipped on my turns on these 50s...
OH, almost forgot...the pool was hot today (85 degrees) YUCKY Hot!!! And the air temp inside was hot too! I ended up drinking tons of water...about 8-9 12oz. bottles worth through the day, and I was still thirsty.
Overall, I'm very pleased with today's meet. Lots of fast swimming, even with heavy training. I really can't wait till later in the year now.
Updated January 27th, 2013 at 12:30 AM by jaadams1