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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Wed, Jan. 30, 2013 7:00-9:00pm - I've been thiefed!!

    by , January 31st, 2013 at 01:16 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    6 x 50 V-Sit Scull
    (500/500)

    6 x 200 SDK w/ short fins @ 3:00
    I was just barely making these...my "older" body needs more warmup than the youngin's
    (1200/1700)

    10 x 200 Free @ 2:45 (went 2:15-2:18s, last one 2:13)
    My motivation for this was the (just turned) 12 year old girl going 2nd behind me and was holding under 2:25s!!
    100 EZ
    (2000/3700)

    6 x 100 SDK w/ short fins @ 1:20 [I did Free Pull] - 1:05-1:08s
    (600/4300)

    10 x 100 Free @ 1:20 (held 1:10s, last one 1:08)
    100 EZ
    (1100/5400)

    6 x 50 SDK w/ short fins @ :35 !!??!???! [I did Free Pull] - :31-:33s
    (300/5700)

    10 x 50 Free @ :40 (held :33/:34s)
    100 EZ
    (600/6300)

    10 x 25 Sprint Choice @ 1:00 - did 2 Free, 2 Back, 2 Free, 1 Back, 1 Fly, last 2 Free w/ no goggles.
    (250/6550)

    200 EZ and out

    -----------------------
    6750 Yards

    started out kinda slow...but the yardage came in a hurry!!


    Now...I get to the locker room, and my towel is missing!! I had it over my bag to dry, since it was still wet from my son's swim lesson an hour earlier. Done this many many times and never had an issue. Kinda sucks though. At least I was able to get a towel from the YMCA pool staff.
  2. Tues, Jan. 29, 2013 7:00-9:00pm

    by , January 30th, 2013 at 12:42 AM (Fast Food Makes for Fast Swimming!)
    After tonight, I would've rather repeated my 7,500 swim from yesterday again. Tonight was all about sprint endurance, and it gets painful really quickly.

    We had 6 or 7 people in each lane tonight, so it was hectic!!

    Warmup:

    300 Free
    6 x 50 V-Sit Scull @ 1:50
    (600/600)

    10 x 100 SDK w/ short fins @ 1:20 (basically I missed them all after the first 2)
    super wavy during this
    (1000/1600)

    Main Set (EN3 work):

    4 stations (3 lanes, and 12 1/2 yd. deep tank)
    Round 1: IM
    8 x 100 IM @ 2:30 (held 1:10/1:11s on most, last one 1:09)
    Round 2: Strong Stroke (no way was I doing fly with that many in the pool)
    8 x 100 Breast @ 2:30 (held 1:21/1:22s, last one 1:19)
    Round 3: Free
    8 x 100 Free @ 2:30 (held 1:02/1:03s, last one 1:00)
    Round 4: Short Sprints in deep tank
    20 x ~12.5 Free breakouts @ 1:00 (room for a quick streamline, 4 strokes and look for the wall)
    (2650/4250)

    200 cooldown

    ------------------------------
    4450 Yards of pain


    I thought I did pretty well considering the wavy crowded conditions. John wants me to try to hold 1:00/1:01s on all the 100 Frees we do like this, with my goal of reaching the 5:00 mark in the 500. I actually find it easier to do that on the 1:30 interval rather than the 2:30 interval. Less time for lactic acid buildup.
  3. Mon, Jan. 28, 2013 7:00-9:00pm New yardage record

    by , January 29th, 2013 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a little different practice. Basically it was going to be a somewhat self-directed day, as the coach would give the sets, but then he was pulling the swimmers out one by one to talk about their meet last weekend, and also go over the end of season goals for whatever meet they're shooting for, whether that be the A Champs, Sectionals, Sr. Sectionals, etc. I was the only one who didn't get pulled out for any special talk... But I did get to practice all by myself in lane 6 tonight which was a big plus. I basically had free reign to do what I wanted, so I just took John's sets, which were basically easy/recovery, and twisted them a bit to be a "high score" on my 1 workout yardage as a masters swimmer.


    Assigned/[What I did]

    Warmup:

    1000 Free [1200 Free]
    500 Kick w/ board [another 1000 Free]
    1000 Free Pull breathe every 3 [1000 Free Pull neg. split] went 6:00/5:50 by 500s - 11:50 total
    [300 EZ Free] while they finished up
    (3500/3500) <--we were at 7:44pm here, so with my 1:00 or so breaks between each 1000, I'm movin'!


    10 x 100 IM @ 2:00 stretch out [15 x 100 IM @ 1:30] held 1:18-1:20s
    (1500/5000) ~8:10pm now...this makes me more confident that I can make my 5000 yard swim-a-thon in under an hour next month.

    10 x 100 Kick w/ fins & board @ 1:30 [10 x 100 SDK w/ short fins @ 1:30] held 1:20s
    (1000/6000)

    6 x 50 V-Sit Scull @ 1:45 [6 x 50 V-Sit Scull @ 1:30] forearms and hands killing me
    (300/6300)

    8 x 50 w/ buoy front/mid/finish sculling @ 1:30
    [8 x Free Pulls @ 1:30]
    • Odds 100s (went 1:05/:06s)
    • Evens 125s (went 1:23/:24s)

    (900/7200)

    8 x 25 Sprints Choice @ 1:00 [8 x 25 Sprint Fly no breathers @ 1:00]
    (200/7400)

    100 EZ and out

    ------------------------
    7500 Yards - not too shabby, and quite a fun workout.
  4. Saturday, Jan. 26, 2013 USAS Meet Results - Ellensburg, WA

    by , January 26th, 2013 at 10:39 PM (Fast Food Makes for Fast Swimming!)
    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 26th, 2013 at 11:30 PM by jaadams1

    Categories
    Uncategorized
  5. Frid, Jan. 25, 2013 7:00-8:30pm

    by , January 26th, 2013 at 12:09 AM (Fast Food Makes for Fast Swimming!)
    I took off last night from the pool, in lieu of taking my kids to go see the Wenatchee Wild play last night at the arena in town. They are the local semi-pro(ish) hockey team. They were playing a team from Kenai River, Alaska. Ended up pulling out the win in the OT period last night, after being down 1-3 through the first 2 periods. In the 3rd period they pulled it even at 3-3, then in OT sudden death got another goal in a few minutes to end it. Good game...first of three in the series. Basically the warmup game for everyone's tempers...the fights always tend to happen on the 2nd and 3rd games when the guys start having enough of each other's madness.

    -----------------------------

    Tonight:
    It was very lightly populated tonight, as I'm sure many of the people already took off for the meet already. I'll be carpooling with another family over and back tomorrow (they offered, why not?)



    Warmup:

    1000 Free
    did the first 400 as a normal warmup, but since I was all alone in the lane, started increasing my speed and power a bit. Hit the turn at the 500 and took a glance at the pace clock. Finished my 2nd 500 of the 1000 in a 5:45, which isn't too shabby.
    did another 200 Free swim EZ while the others finished warmup.
    (1200/1200)

    1000 Flutter Kick w/ board (chose not to use fins)
    (1000/2200)

    1000 Free Pull DPS (held mostly 11 SPL w/ a few 12 SPL)
    I lost count on this around the 300, and just decided to swim until the others stopped with their 1000. Apparently they were waiting for me to stop as well (they weren't counting). I figured that I probably swam about 1400 yards in this portion.
    (~1400/3600)

    16 x Texas 50s @ 1:20 (4 of each stroke) work the turns and underwaters
    (800/4400)

    8 x 25 Free @ 1:00 Odds EZ/Evens Sprint
    (200/4600)

    200 EZ and out

    ------------------------------------
    4800 Yards in 90 minutes

    We always do a shorter "easier" workout the day before a meet weekend. Usually the 3 x 1000s at the beginning is our pre-meet workout/warmup.

    I'm feeling pretty good, and now just need to get to bed and be ready to race tomorrow!

    200 IM, 100 Breast, 100 Free (the warmup events), then 200 Fly and 500 Free (the real reason for going tomorrow).
  6. Wed. Jan. 23, 2013 7:00-9:00pm

    by , January 24th, 2013 at 12:57 AM (Fast Food Makes for Fast Swimming!)
    Much better night tonight...semi-full of energy. The only thing I wasn't feeling great with was my butterfly tonight. Still kinda nursing my shoulder, but going through the motions at 50-75% effort on my fly arms.

    Warmup:

    600 (25 Free/25 V-Sit Scull)
    (600/600)

    10 x 150 SDK w/ short fins @ 2:05 (held around 2:00 cruising them)
    (1500/2100)

    3 x 300 Free Pull @ 5:00 (Desc. 1-3) went 3:35/3:25/and last one on track to be 3:15 or under but had to hold back when the lap traffic got into the dangerous range. I can't afford to kill anyone.
    (900/3000)

    16 x 50 IM Order (4 each stroke)
    • Fly @ :55
    • Back @ :55
    • Breast @ 1:00
    • Free @ :50


    100 EZ
    (900/3900)

    Main Set:

    6 x 200 IM FAST @ 5:00
    (went 2:29/2:26/2:26/2:25/2:24/2:20)
    I admit I held back a little in the first few, but built up my efforts in the end. John wanted the group to "give it all" on the last one, and I really went for it. Ended up being what I think is my masters best 200 IM time in a practice setting, I think.

    200 EZ

    (1400/5300)

    8 x 25 AFAP Flutter Kick w/ board @ 1:00
    I was holding roughly :17s on these, and they hurt on the last 5 yards or so. Still getting beat by a 12 year old girl.
    (200/5500)

    300 EZ and out

    -----------------------------
    5800 Yards

    I'm probably going to take off tomorrow from the pool, and take the kids to go see a hockey game in town tomorrow night. That'll be fun for them.

    USAS meet coming up this weekend in Ellensburg. Should be fun. It's not a very heavily populated (with fast folks), but I'm not exactly the fastest either in the meet. So I should have a lot of good races.
    200 IM, 100 Breast, 100 Free, 200 Fly, 500 Free
  7. Tues, Jan. 22, 2013 7:00-9:00pm

    by , January 23rd, 2013 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    I was tired an sluggish today. I'm sure it's because of my change of job at work. I'm still doing the same job, just on the main packing line which is huge, and requires a lot of walking around, plus I start work at 5:00am to get everything ready for the 6:00am start time. That makes for fun, especially when I'm swimming till 9:00pm the night before...and then typing a blog and unwinding before getting to bed.

    Warmup:

    1000 Free
    16 x 25 SDK underwater w/ short fins @ 1:00
    10 x 100 Free @ 1:30 still warmupish pace. I just couldn't really go more than a 1:15 on these. Felt like blah.
    (2400/2400)

    Main Set:

    4 Rounds of:
    • 300 Free @ 4:30 (150/160 HR)
    • 200 Stroke @ 4:00 (180+ HR)
    • 100 Free @ 1:45 (150/160 HR)

    (2400/4800)
    This set was pretty much garbage until round 3 when my body finally "woke up" and I decided to pick up the freestyle a bit, coming down to 3:35s on the 300s.

    8 x 25 Fly @ :45
    (200/5000)

    4 x 100 Free @ 1:15 into (cruised these @ 1:10s)
    4 x 100 Free @ 1:10 (upped the tempo to about 1:06s here)
    (800/5800)

    8 x 25 Fly @ :45
    (200/6000)

    200 EZ

    ---------------------------
    6200 Yards
  8. Mon, Jan. 21, 2013 7:00-9:00pm

    by , January 22nd, 2013 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Free/25 V-sit scull)

    12 x 50 w/ paddles and buoy @ 1:20
    Odds Front Scull, Evens Pull Swim breath every 3
    (1200/1200)

    10 x 100 SDK w/ fins @ 1:15 !!!!!!
    I did first 5 w/ long fins (went 1:00/1:06/1:07/1:10/1:12)
    took long fins off 'cause my feet/calves were beginning to hurt
    Last 5 w/ short fins (went 1:18/1:19s, last one 1:15)
    (1000/2200)

    Main Set:

    8 x 100 IM FAST @ 2:30 (went 1:09-1:13s)
    1:00 rest
    8 x 100 Stroke FAST (did breast) @ 2:30 (went 1:20-1:22s)
    1:00 rest
    8 x 100 Free** FAST @ 2:30 (went 1:00-1:02s, last one :57)

    100 EZ
    (2500/4700)

    4 x 25 Free FAST @ :45

    200 EZ

    ------------------------------
    5000 Yards


    ** I had the Washington State H.S. Girls State Champ in the 100 Free on my @ss during this set, and she kept me going. A few times she was dropping :59s on me when I was at 1:01/1:02s

    Coach John said we're going to start doing a lot more of this type of EN3 type of work over the next few weeks, leading up to the age groupers championship season over the next few months. Should be fun! (good thing I'll be missing March with them)
  9. Fri, Jan. 18, 2013 7:00-9:00pm

    by , January 19th, 2013 at 01:43 AM (Fast Food Makes for Fast Swimming!)
    Our speedy h.s. boy Jared came to practice tonight since he had to miss the h.s. practice. It was nice to be able to follow him in the main set today.

    Warmup:

    800 (25 Free, 25 V-Sit Scull)
    (800/800)

    Main Set:

    4 x 200 IM @ 3:30 Max Rest (did them 100 Back, 50 Breast, 50 Free) (went 2:35 down to 2:29)
    4 x 200 Stroke @ 4:00 (did Back) (went 2:33-2:35s)
    4 x 200 Free @ 3:00 (went 2:15/2:14/2:13/2:10)
    (2400/3200)

    Kick Set:

    4 x 100 Streamline flutter kick w/ fins @ 2:00 spinning around the axis of your body down the pool. Take a breath after each rotation, basically 1 breath at the middle, and one at the turn
    4 x 100 Dolphin Kick w/ fins @ 2:00 same as above - spinning
    (800/4000)

    Did some turn 25s from the middle of the pool, working on breast/fly turns and not rotating around the turn, but coming straight back. I guess lots of kids are doing a big sweeping turn around at the walls
    (200/4200)

    1 x 500 (75 EZ Free, 50 Sprint Fly, 75 EZ Free, 50 Sprint Back, 75 EZ Free, 50 Sprint Breast, 75 EZ Free, 50 Sprint Free)
    (500/4700)

    Had some fun with bucket pulling relays. Did 4 relays, 1 of each stroke, and we each swam twice on each relay. 1 arm fly for me - left side sore. Breaststroke with a bucket is interesting. Backstroke is good. Free is just thrashing.
    (200/4900)

    ----------------------------------
    4900 Yards


    It was nice to have an EZ practice to end the week with. I'm sure for those at practice in the morning, they're gonna be having fun for sure...or not. I get to go to work with no idea when I'll be leaving, as we're completely rebuilding one of the machines and have to get it done to be able to work on Monday. At least I'm getting OT $$$$$.
  10. Thurs, Jan. 17, 2013 7:00-9:00pm

    by , January 18th, 2013 at 12:44 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Free, 400 Kick w/ board, 400 Free Pull
    (1200/1200)

    10 x 100 Free @ 1:30 stretch out (1:12-1:15s)
    (1000/2200)

    12 x 75 Free Pull @ 1:30 Desc. 1-3 w/ 3 stroke breathing (went :55ish/:51ish/:46ish)

    100 EZ
    (1000/3200)

    Main Set:

    On the following I substitued all Fly for Backstroke, as my shoulder is a bit under the weather lately...but only for Fly swim. Free Pulling and other stuff doesn't bother it at all.
    400 IM relaxed (Ba, Ba, Brst, Fr)
    4 x 100 Sprint 1 of each stroke @ 2:00 (1:12/1:12/1:19/1:00)
    300 IM relaxed
    4 x 75 Sprint 1 of each stroke @ 1:30 (:55/:56/???/:45)
    200 IM relaxed
    4 x 50 Sprint 1 of each stroke @ 1:00 (:32/:33/:37/:27)
    100 IM relaxed
    4 x 25 Sprint 1 of each stroke @ 1:00 (just went fast)

    100 Free EZ
    (2100/5300)

    4 x 25 Free Sprint @ :45 (I like sprint 25s)

    300 EZ and out

    ---------------------------------------
    5700 Yards
  11. Wed, Jan. 16, 2013 7:00-9:00pm

    by , January 17th, 2013 at 12:58 AM (Fast Food Makes for Fast Swimming!)
    This ended up being a heavy on the kicking, light on the arms day, which was nice for a change. Basically a recovery day...though the intervals don't exactly show it. My body just doesn't fatigue nearly as bad by doing kicking only.

    Warmup:

    600 (25 Free/25 V-Sit/25 8-3-8 Free Drill/25 V-Sit)
    (600/600)

    400 Flutter Kick w/ fins (I did no fins)
    4 x 100 SDK w/ short fins @ 1:20
    300 Flutter Kick (no fins again for me)
    3 x 100 SDK w/ short fins @ 1:20/1:20/1:15
    200 Flutter Kick (no fins)
    2 x 100 SDK w/ short fins @ 1:15/1:10 (made 'em going 1:10s on both)
    100 Flutter Kick (no fins)
    1 x 100 SDK w/ long fins (borrowed from the YMCA's supply) @ 1:05 (went :57)
    (2000/2600)

    5 x 100 Free Pull @ 2:00 focus on roll/stretch/3 stroke breathing (was 1:12s w/ 11 SPL)
    (500/3100)

    400 IM Kick w/ board
    4 x 50 Flutter Kick w/ board @ :55 (:48s)
    300 Breast Kick w/ board
    3 x 50 Flutter Kick w/ board @ :50 (:47s)
    200 Streamline Back Kick
    2 x 50 Flutter Kick w/ board @ :45 (:42/:44)
    100 SDK on back
    1 x 50 Flutter Kick w/ board @ :40 (:38) only got beat by one 13 year old girl
    (1500/4600)

    300 Free Swim, 3 stroke breathing
    (300/4900)

    4 x 50 Sprint Free @ 1:30 (went :29/:28/:28/:26)
    (200/5100)

    300 EZ and out

    ---------------------------------
    5400 Yards (3500 was kick)

    Not bad for being mostly kicking today...but like I mentioned...I'm not really tired tonight.
  12. Tues, Jan. 15, 2013 7:00-8:20pm

    by , January 16th, 2013 at 12:53 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    500 Free
    (500/500)

    Kick Fun:
    10 x 100 SDK w/ short fins @ 1:20 (1:16-1:20s) not fun, especially to basically start off the day with...
    (1000/1500)

    20 x 50 Free Pull @ :50
    My only comment here (which was to myself) WTF? Kick set with almost no rest, and now a pulling set that a baby can make?
    (1000/2500)

    Main Set: Continuous on the intervals

    1 x 400 IM @ 6:30
    2 x 200 Back @ 3:30
    4 x 100 Breast @ 2:00

    2 x 200 IM @ 3:30
    4 x 100 Free @ 1:20
    8 x 50 Fly @ 1:10
    (2400/4900)
    I ended up doing EZ Free on these 50s and got out afterward, my shoulder was giving my issues. Mainly just with fly, but it's enough to hurt and that's not good. "EZ" for a while, and hitting the rotator cuff exercises/stretchcords.

    There was another round of the set:
    4 x 100 IM @ 1:40
    8 x 50 Breast @ 1:00
    16 x 25 Free @ :35
    which would've brought us over 6100 yards. I finished after the 4900 yard mark at 8:20, still having 40 minutes to go. Not sure how much yardage was actually completed tonight, but it was a lot, and a lot of stroke stuff along the way.

    -------------------------------------
    4900 Yards for me...
  13. Mon, Jan. 14, 2013 7:00-9:00pm

    by , January 15th, 2013 at 01:30 AM (Fast Food Makes for Fast Swimming!)
    Well, my body definitely knew that it had swum a whole lot of fast racing yesterday, and didn't fully cooperate with me in tonight's practice, but I still made it through okay. Luckily, John was already planning a "getting back into it" type of practice anyway since the kids were all off the entire weekend from practicing.

    Warmup:

    1000 Choice (did 150 Free/50 Back) 5 times thru
    (1000/1000)

    Eternal Kick Set:

    3 Rounds of
    • 300 Kick w/ fins @ 5:00 EZ
    • 200 Kick w/ fins @ 3:00 Build by 50s
    • 100 Kick w/ fins @ 1:20 Sprint

    I did the first round as written, SDK w/ short fins, but my legs were just aching and on the verge of kicking my ass to the curb, so I took them off for Rounds 2 and 3...doing:


    • Rounds 2 & 3
    • 250 Flutter w/ board @ 5:00
    • 150 Flutter w/ board @ 3:00
    • 100 Flutter w/ board @ 1:20 Sprint (went 1:26 & 1:27 on these - possibly my fastest times to date)

    (1600 of 1800/2600)

    10 x 100 Free Pull @ 1:45 Odds EZ, Evens Build, Breathe Every 3
    (cruised 1:10-12s)
    (1000/3600)

    200 Breast EZ, working on glides - did 1/2 length pullouts w/ 4-5 SPL afterward
    (200/3800)

    Main Set:

    16 x 50 @ 1:30 FAST (4 of each stroke) Work the walls/underwaters/all kicking
    These were fun. I had a great time racing a 13 year old girl in the next lane over on the backstroke and breaststroke ones.
    (800/4600)

    200 EZ Back, working on rotation/hip roll
    (200/4800)

    5 x 200 Free @ 3:00 Odds EZ, Evens Fast (<-- yeah! ok)
    went 2:25/2:20/2:25/2:12/2:30
    The 2nd one I just couldn't get going, and on the fourth one that was all I could muster and it hurt to get there. This is the part where it shows my body is old and can't recover like a kid can after a meet.
    (1000/5800)

    200 EZ and out

    -------------------------------
    6000 Yards
  14. Sun, Jan. 13, 2013 Wenatchee Masters Meet Results

    by , January 13th, 2013 at 08:12 PM (Fast Food Makes for Fast Swimming!)
    So happy to finally have a meet right at home today! Every other meet is so far "out there" that it's nice to be able to swim right at home. Today was nice as well, because I had some very nice competition today from that guy who lives on the west side of the state: That Guy! It's not too far timewise, aside from the mountain passes which can be an adventure at times.

    1650 Free - 18:03.13 (masters best time, new LMSC record)
    I was feeling pretty good about this event beforehand, and I probably took it out a bit faster than I should have. For some reason the splits didn't get recorded on the official computer results in Meet Manager...not sure why, but being the Top Ten Recorder person for the LMSC, I have the hard copies of all the meet paperwork/deck computer timing tapes/etc., so I can actually look up my splits for BLOG purposes.
    For That Guy's info, I will place his splits next to mine, as he also had a very good neck and neck race with me.
    Dist. / James / T.G. / (Differtial me vs. him)
    100 - 59.53 / 1:01.13 (1.60)
    200 - 2:04.81 / 2:06.38 (1.57)
    300 - 3:10.39 / 3:11.39 (1.00)
    400 - 4:16.48 / 4:16.58 (0.10)
    500 - 5:22.92 / 5:22.29 (-0.63) <== "changing of the guard" here
    600 - 6:29.24 / 6:28.12 (-1.12)
    700 - 7:36.08 / 7:34.58 (-1.50)
    800 - 8:43.78 / 8:41.12 (-2.66)
    900 - 9:51.54 / 9:47.61 (-3.93)
    1000 - 10:58.89 / 10:54.89 (-4.00)
    1100 - 12:05.74 / 12:01.86 (-3.88)
    1200 - 13:11.78 / 13:08.91 (-2.87)
    1300 - 14:18.67 / 14:16.19 (-2.48)
    1400 - 15:24.32 / 15:22.89 (-1.43)
    1500 - 16:29.59 / 16:28.57 (-1.02)
    1600 - 17:33.97 / 17:33.97 (0.00) <== Exactly tied here with a 50 to go!
    1650 - 18:03.13 / 18:04.53 (1.40)

    Masters best times for both of us as well! My age group coach John was there taking splits for me, and encouraging me onward through the race. Around the 7/8/900 point of the race, I was hurting bad, and wanting to back off, but knew John would've needed a real good excuse if I did.
    It was good that I had kept relatively close to T.G., because having the rabbit out front can be encouraging when you want it to be. I was very happy with this swim, and I'm sure T.G. was as well, though he went to the gutter after the race for "just in case" reasons. I was very glad to have someone to swim this race with me today, and we pushed each other to just about the max. The rest of my day took a hit on performances, but it's all good.

    100 Free - 54.42
    Pretty much blah, but what do you expect after a killer mile?
    Note: I should probably retire from this event altogether.

    200 Back - 2:20.45
    Ditto

    Sprint Fun - Unsanctioned 25s:

    25 Fly - 11.83 - did it without a breath. (1st overall)
    25 Back - 14.02 - SDKing was good, then was almost to the end (2nd overall)
    25 Breast - 14.40 - I like this one. I had a completely different type of breaststroke on this one (1st overall)
    25 Free - 11.33 - OK I guess (2nd overall)

    These races basically consisted of the fast 25, hit the cooldown lane for a 25 back to the start end (wait for the reseeded chaos) and sprint another 25. Kind of a mini-workout in the middle of the meet.

    Had a final leg on a 400 Free Relay at this point - didn't give much effort and cruised a 1:01

    200 Free - 1:59.17
    This was just hard. Still feeling the effects of the 1650. T.G. was right with me on this one...kicking my butt (meaning that he's tougher than me)

    Swam the final leg on a 200 Free Relay, pretty much a cooldown swim

    500 Free (swam as Fly) - 6:08.08
    T.G. and myself both decided we would be worthless as far as putting together a "good" 500 Free race, so what the heck??

    Updated January 13th, 2013 at 08:30 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  15. Fri, Jan. 11, 2013 7:00-9:00pm

    by , January 12th, 2013 at 01:21 AM (Fast Food Makes for Fast Swimming!)
    Well, so much for taking it easy before the meet on Sunday. At least we don't have practice tomorrow, so I can get a chance to rest a little bit.


    Warmup:

    600 (25 Free, 25 V-Sit Scull, 25 Back, 25 V-Sit Scull)

    6 x 200 SDK on back w/ fins @ 3:00
    held 2:40ish on the first 5, then burned a 2:20 on the final one to race a 12 year old girl...she beat me by handlength or so.

    3 x 200 Free Pull @ 3:20 Desc. 1-3 (went 2:25, 2:15, 2:05)
    (2400/2400)

    Main Set:

    3 Rounds of 4 x 200 Max Rest
    • Round 1 - Choice Stroke - did Back (went 2:40, 2:35, 2:33, 2:31)
    • Round 2 - IM - Fly felt horrible, just cruised these 2:35 up to 2:38s
    • Round 3 - Free - definite cruise. 2:20s all the way through, just stretching out

    200 EZ
    (2600/5000)

    3 x 100 Free @ 1:20 (1:10s)
    3 x 100 Free @ 1:15 (1:10s)
    3 x 100 Free @ 1:10 (1:08s)
    (900/5900)

    Bucket Pulling relays
    Ended up going twice on each relay since we were one person short of having equal numbers for 3 relays.
    50 Yards of Fly w/ bucket, and 50 Yards of Free w/ bucket

    200 EZ

    -------------------------------
    6200 Yards


    Masters Meet at home this weekend. Can't get much better than that with all the traveling I usually do.

    For any forumite folks from the PNA who may be traveling over here for the meet on Sunday...we're averaging the low-mid 20s for high temps over here right now...it's a bit cold outside, but there isn't any local snow in the forecast.

    1650 Free
    100 Free
    200 Back
    25 Fly
    25 Back
    25 Breast
    25 Free
    200 Free
    500 Free
    plus I'm sure I'll be on a few of the relays as well...200 Free , 200 Medley, and 400 Free

    Should be a boatload of fun. It's gonna be a smallish meet too this year...about 45 folks. Usually our LMSC meets are closer to 60ish, but we still know how to drag the meet out for a little more rest.
  16. Thurs, Jan. 10, 2013 7:00-9:00pm

    by , January 11th, 2013 at 01:14 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    800 Free
    400 Kick w/ board (25 EZ/25 Fast)
    8 x 100 Free Pull @ 1:40 (1:12s)
    (2000/2000)

    10 x 100 SDK w/ short fins @ 1:30
    I just cruised these with about 5 seconds rest
    (1000/3000)


    Main Set: 31+ HR/10 sec. EN3 type work

    3 Rounds of 5 x 100 @ 2:30
    • Round 1: Stroke (did Fly, which alternated with Free every other) - could barely go 1:07s...very wavy
    • Round 2: Another Stroke (did Back) 1:12/:13s
    • Round 3: Free (held 1:01/1:02s)


    200 EZ
    (1700/4700)

    16 x 25 Sprint w/ fins @ 1:00 (I did w/out fins and all Free)
    (400/5100)

    500 EZ swim

    --------------------------------
    5600 Yards
  17. Wed, Jan. 9, 2013 7:00-9:00pm

    by , January 10th, 2013 at 01:12 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    1000 Free
    I did a 500, then stopped to stretch my arms out a bit, then every 100 or so later a little more stretching. At this point, I knew this was going to be a "great" day.
    (1000/1000)

    Kick Set:
    (no fins)
    4 x 50 Kick w/ board @ 1:10
    4 x 50 Kick w/ board @ 1:00
    4 x 50 Kick w/ board @ :50
    no problems making these ones
    (with fins)
    4 x 50 SDK on back @ :55
    4 x 50 SDK on back @ :45
    4 x 50 SDK on back @ :37.5 (I made them all, touch, turn to see the clock, maybe 1 second and go again.)
    (1200/2200)

    4 x 300 Free Pull @ 5:00 "just stretch out - keep 25HR/10 sec."
    was holding 3:30-3:33s on these with a 24 HR
    (1200/3400)

    10 x 100 Free @ 2:00 (50 Fist Drill/50 Stretch out Free)
    I hate fist drill
    (1000/4400)

    10 Rounds of:
    • 50 SDK on back w/ fins @ :45
    • 2 x 25 SDK underwater @ 1:00
    • I really "shut it down" on this set, and just trailed at the back of the lane

    (800/5400)

    Finish it up Fast:
    4 x 100 Free @ 1:10
    I didn't put out a ton of effort, but cruised some 1:05s. Felt nice to make these on minimal effort.
    (400/5800)

    400 EZ cooldown

    ----------------------------------
    6200 Yards


    Well, tonight ended up being a recovery workout, or some sort. It was still high on yardage, but the intensity was toned down a couple notches.
  18. Tues, Jan. 8, 2013 7:15-9:00pm

    by , January 9th, 2013 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    We started off the day with a team recap and awards from the meet down in Walla Walla. The team placed 3rd overall, and lots of best times for the kids, which is great!


    Warmup:

    600 (25 Free, 25 V-Sit Scull, 25 Breast (pull-kick-kick), 25 Free)
    (600/600)

    Kick Set: (something that Chris Stevenson could probably handle w/out fins)

    4 x 100 SDK on back w/ short fins @ 1:35 - made these no problem
    4 x 100 SDK on back w/ short fins @ 1:25 - no problem here either, was under 1:15s
    4 x 100 SDK on back w/ short fins @ 1:15!!! - made the first one by 2 seconds, then it was all over...ended up going on the 1:20 interval though

    100 EZ
    (1300/1900)

    Main Set: High Quality EN3 work (30-31 HR/10 sec.)

    3 x 200 IM @ 5:30 (went 2:26, 2:23, 2:22)

    3 x 200 Major Stroke (Fly) @ 5:30 (went 2:26, 2:12*, 2:22) *middle 200 is Free - when stroke is Fly, John's policy is to alternate every other one with Free - nice coach.

    3 x 200 Free @ 5:00 (went 2:11, 2:07, 2:05)
    These were good, considering the fastest 200 Free I've done over the past couple years in a meet is only a 1:56something

    200 EZ
    (2000/3900)

    300 social kick - the guys hate this, we just kick a 300 and get it done. The girls...hmmmm
    (300/4200)

    4 x 25 Sprint @ 1:00 - did all Free

    300 EZ and out

    -------------------------------
    4600 Yards - not a lot of yards, but the quality was definitely there tonight. I left one tired old man
  19. Mon, Jan. 7, 2013 7:00-9:00pm

    by , January 8th, 2013 at 01:12 AM (Fast Food Makes for Fast Swimming!)
    It was really nice having 2 days off from swimming over the weekend, but I did get in 7 hours of paid work Saturday, so that's nice. We celebrated my older daughter's birthday yesterday, and just basically relaxed around the house. Then back to the grindstone again on Monday...

    I signed up for the Lake Washington Masters Meet (Feb. 17th), in Kirkland, WA today. I'll be swimming the 200 Fly, 200 IM, 50 Fly, 100 Fly, and 200 Free. I've got a little duel/potential double dual in the 200 Fly with Chris Chapman from the Lake Washington Masters team. He's an excellent sprinter, probably THE BEST in the area...but he's scared of the 200 Fly. It happens to be basically the first event of the meet, so I threw out the challenge, and he accepted. Anyone else want in? Or to just place your bets?


    Warmup:

    800 Free (w/ every 8th length V-Sit Scull)
    (800/800)

    6 x 200 SDK w/ short fins @ 3:15 Desc. 1-3 (went from 2:35s down to under 2:20s)
    (1200/2000)

    10 x 100 Free Pull @ 1:40 (cruised 1:04/1:05s)
    (1000/3000)

    Main Set:

    12 x 100 IM @ 1:50 Desc. 1-3 (went 1:17s/1:15s/1:11s) very last one was 1:07

    2:00 rest

    12 x 100 Free @ 1:30 Desc. 1-3
    started with a 1:05, then dropped to 1:03s, had a few 1:02s also...final one was :59+/1:00-
    I was originally shooting for my mile pace, but I think I dropped a bit below that...or maybe not. We'll just have to see later in the year!

    100 EZ Kick/float on back
    (2500/5500)


    8 x 50 Choice Sprint @ 1:00 - did all Free, but couldn't really go too fast after those earlier 100s
    (400/5900)

    4 x 25 SDK underwater (no fins) @ 1:00
    with my short fins I take about 17 kicks for these...today w/out fins I was taking 20 kicks to cover the same distance. Not bad I guess?

    200 EZ

    -----------------------------
    6200 Yards

    Updated January 8th, 2013 at 01:30 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  20. Fri, Jan. 4, 2013 5:30-6:30pm at the Y

    by , January 4th, 2013 at 11:20 PM (Fast Food Makes for Fast Swimming!)
    The team was no practicing tonight, or tomorrow since they are at a 3 day meet this weekend, so I decided to go stretch out a bit at the Y during lap swim time. There ended up being two 12 year old girls from my group there as well doing a workout the coach had given to them since they weren't going to the meet. I ended up swimming a little bit with them after the lanes got condensed down, but first beat myself up slightly on my own.


    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull
    (500/500)

    Kick Set (all flutter w/ board):

    4 x 50 @ 1:00 (went :48s)
    3 x 50 @ :55 (went :48s)
    2 x 50 @ :50 (went :47s)
    1 x 50 @ :45 (went :43)
    (500/1000)

    Main Set:

    1 x 100 Free Pull @ 1:30
    2 x 100 Free Pull @ 1:25
    3 x 100 Free Pull @ 1:20
    4 x 100 Free Pull @ 1:15 (1:06s)
    (1000/2000)

    I was going to do 5 @ 1:10, but it was time to condense down from 6 lap lanes to 3 lap lanes, so had to cut it short. And yes QBrain, I would've made the 1:10s.
    I ended up sharing with the two 12 year olds from the swim team, and we did the remainder of their workout together:

    1 x 400 Free Pull Build (went 4:45)
    (400/2400)

    16 x 50 IM Order (4 of each stroke) Alt. 1 EZ/1 Fast
    • 4 Fly @ 1:30
    • 4 Back @ 1:15
    • 4 Breast @ 1:10
    • 4 Free @ :45

    I changed these intervals to make it more interesting. They had it wrote down as 1:30s all the way through. Blah. Made it feel a little more 400 IMy

    Zero cooldown

    --------------------------------
    3200 Yards

    It was kind of nice to have a mildly easy swim tonight. I left the pool still energized and not run down like usual.

    Updated January 4th, 2013 at 11:25 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
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