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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Wed, Nov. 28, 2012 7:00-9:00pm

    by , November 29th, 2012 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    Much less crowded tonight...good for swimming, but "bad" 'cause we can do longer distance reps of stuff too!

    Warmup:

    600 (25 Front Scull, 25 Breast, 25 Back, 25 Corkscrew)
    (600/600)

    Kick Set:
    16 x 50 Kick w/ short fins (did SDK on back)
    • 4 @ :55
    • 4 @ :50
    • 4 @ :45
    • 4 @ :40
    • Overall an easy set, only had to "try" on the :40s
    (800/1400)

    Main Set:
    12 x 200 @ 5:00 (this means we go fast - kinda )
    I did my best
    • Round 1 (4 x 200) IM - went 2:30/2:28/2:27/2:28
    • Round 2 (4 x 200) Stroke - did Back since I'm tired lately, and decided to rest the Fly - went 2:38/2:32/2:33/2:31 (pretty good considering I was 2:16 in the meet a while back)
    • Round 3 (4 x 200) Free - went 2:12/2:11/2:10/2:07 - felt sluggish, and just couldn't get going, still only :10 off my time from a few weeks ago
    200 EZ
    (2600/4000)

    3 x 200 Flutter Kick w/ board no fins @ "Group LIFO + 1:00" - nice interval!
    went 3:20ish
    (600/4600)

    4 x 25 Choice FAST @ :45 did Free/Fly/Free/Free

    200 EZ

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


    That's it, I'm tired, and am officially calling off tomorrow night's practice! I need to rest my body a little more than these kids who will be "taking it easy" tomorrow for the meet this weekend. My idea of taking it easy will be watching tv, or maybe doing something productive around the house...nah, tv it is.
  2. Tues, Nov. 27, 2012 7:00-9:00pm

    by , November 28th, 2012 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a very crowded pool, and it doesn't look like things are going to get much better for most of the winter season. We've got a pretty large team, and just don't have the pool space/time to better split up the groups any. As we have it now, our Black group (older kids) have 3 lanes (sometimes 4 depending on the attendance of the White group) every evening, but now that the high school girls are now all back from their "vacation" after the h.s. season, it's getting nuts in practice! We swam tonight with 7 in my lane, 8 in lane 5, and 8 or 9 in lane 4. It was like a washing machine practice out there!!


    Warmup:

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

    Kick Set

    10 x 100 Kick w/ short fins @ 1:25 (did SDK on back like always), tried not to drown

    20 x 25 w/ short fins @ 1:00 FAST
    • Odds SDK underwater no breathers
    • Evens -first 5 Fly, second 5 Free
    100 EZ
    (2100/2700)

    Main Set:

    10 x 100 Free @ 1:25 best average
    went 1:01-1:05, mainly 1:03/:04s
    100 EZ

    7 x 100 Free @ 1:20 best average
    went 1:02-1:06, mainly 1:05s
    100 EZ

    4 x 100 Free @ 1:15 best average
    went 1:02/1:04/1:03/1:01 these were actually easier on my body with the shorter rest interval, I just get in a zone and go with it.
    100 EZ

    (2400/5100)

    400 Kick w/ board

    600 Free stretch out

    --------------------
    6100 Yards - I'm tired now, but did make it to Taco Bell after practice for a little 4th meal action tonight.


    That main set kicked my butt, and I'm sure most of it was the fact that we were so crowded in the pool tonight. John had everyone leaving 3 seconds apart so that the lead person in each lane wouldn't be running in to the last person in the lanes on the 2nd 50s of the 100s. All the wave action probably added a few seconds to our times as well, though I still managed to do pretty good anyway.
  3. Mon, Nov. 26, 2012 7:00-9:00pm

    by , November 27th, 2012 at 12:57 AM (Fast Food Makes for Fast Swimming!)
    Tonight I was able to swim with a fellow masters swimmer who is semi-converted to age group swimmer. Jennifer's only on the team "part time", and paying a reduced rate, but can only swim 2-3 times a week for that as well...usually she swims in the mornings so I don't see her. She's 39, and hangs out at the back end of our lane, but keeps up just fine.
    Today was a very very crowded day. Our 3 lanes had 6, 7, and 9 people in them. I luckily was in the lane with 6, but it was still hell. We at least made use of the deep tank for a portion of the workout on our "circuit" set.


    Warmup:

    600 (25 Free/25 V-Sit Scull)

    9 x 50 Kick w/ board @ 1:10 Desc. 1-3

    10 x 75 Free Pull @ 1:15 (held :47-:48s)
    (1800/1800)

    Kick Set:

    10 x 100 Kick w/ short fins (did SDK on back) @ 1:25 - doing much better on these
    (1000/2800)

    Main Set: (circuits) 1:00 rest between stations to transfer

    My group started in the deep tank at station #1
    10 x sprint bursts the width of deep tank (12.5 yards) @ 1:00
    --pushoff, breakout and sprint (minimal streamlines)

    #2
    SAME AS #1 (there were 2 stations in the deep tank, we just got "lucky" to start at the beginning)
    10 x sprint bursts @ 1:00
    (250 yards in 20 minutes / 3050)

    #3
    Freestyle
    5 x 100 @ 2:00 best average
    (went 1:00, 1:02, 1:02, 1:01, 1:00) tiring

    #4
    Strong Stroke
    5 x 100 @ 2:00 best average - did Fly (when doing Fly, we may alt. Fly/Free by 100s)
    (went 1:07, 1:04, 1:08, 1:05, 1:09)

    #5
    Weak Stroke
    5 x 100 @ 2:00 best average - did Back
    (started 1:15ish, then brought them down to finish 1:11s on the final 2)
    (1500/4550)

    250 EZ

    ------------------------
    4800 Yards


    USAS meet coming up this weekend here at our home pool. It'll be very very crowded in there, and I'm swimming just about everything, but not the 100 Free or 1000 Free (no 1650 offered either). I'm also doing backstroke on the A medley relay. The relays are co-ed mixed relays as well, so that will be fun. We happen to have the Washington State H.S. Girls State Champ in the 100 Free/runner up in the 50 Free on our relay team, so that is always nice.
  4. Fri & Sat, Nov. 23-24, 2012 & 500 GTD miles

    by , November 24th, 2012 at 03:06 PM (Fast Food Makes for Fast Swimming!)
    We had Wednesday and Thursday off from practice this week, apparently so we could prepare to stuff ourselves, and then attempt to work it off afterward. It was a nice break from the pool, and I did take a break.
    But when practice time returned last night, it was definitely a kick in the pants!
    Head Coach John is out somewhere with his family, so we got to have our workouts with the assistants this weekend. Not sure if that was going to be good or not?

    ===============================


    Friday, 7:00-9:00pm (with asst. coach Anne)
    We had a visiting swimmer from Tacoma Swim Club, 16 year old Whitney, who stayed pretty close behind me for most of the workout...just enough that I couldn't slack off a bit.

    Warmup:

    8 x 150 Choice @ 2:30 (did Free) consistent 1:47s
    8 x 25 Stroke Fast @ :30 (did Fly/Back by 25s)
    100 EZ Free
    (1500/1500)

    Main Set (getting right to it):



    5 Rounds of:
    • 400 Free @ 5:00 (shoot for 4:40s or under)
    • 100 Free relaxed @ 2:00
    • my times by round: 4:35, 4:35, 4:34, 4:37, 4:38 <--got a little tired at the end
    (2500/4000)

    16 x 25 Doggie Dig scull (head up, maintain kicking)
    By 25s, short scull, medium length scull, long scull (basically freestyle pull with underwater recovery) @ :10 rest
    (400/4400)

    2nd Main Set:

    4 x 400 IM Done as:
    • 2 x 200 IM w/ :10 rest between each
    • 2nd 200 of each series faster than the 1st one
    • Desc. the 400s 1-4
    • Of those 3 above goals for the set...I made the :10 rest between each. I was just dead at this point of the night.
    (1600/6000)

    600 Free stretch out

    -------------------------
    6600 Yards and then around midnight after a movie at home.

    ================================

    Saturday morning practice 8:00-10:00am (with "beginner kids coach" Darcy)
    Darcy's about 8-10 years older than me, and was on swim team when I first started a looooonnnnng time ago.

    Warmup:

    400 Free
    400 Kick w/ board
    (800/800)

    6 x 200 IM Streamline Kick on back @ :15 rest
    (1200/2000)

    Main Set:



    3 Rounds of:
    • 4 x 125 "IM" (25 Stroke/75 Free Build/25 Stroke Sprint)
    • rotate stroke IMOrder through the series
    • Round 1 @ 2:00, Round 2 @ 1:50, Round 3 @ 1:40
    • Not really too tough of a set, but Round 3 did push me a bit, but wasn't extremely difficult. Henry who was in my lane with me didn't care for the 1:40 interval too much though.
    (1500/3500)

    400 Free stretch out

    4 x 100 Kick w/ fins (1 each stroke fast) @ :10 rest
    I didn't push these too hard...didn't need to cramp today.

    200 Free stretch out
    (1000/4500)


    At this point (9:30am), the younger kids group was coming to the pool to start their workout, which was going to be a "Dart Board" workout. Various colored balloons were on the board, and each had a set or fun inside.
    Found out the Blue balloons were "tough", Red balloons were "sprint", and the Yellow balloons were "Games/Fun".

    I got to throw first...aimed for a yellow of course...BAM! Hit the BLUE right next to the yellow.
    6 x 100 Back @ 1:40 <-- not bad..could've been worse in my mind, but the kids were all bitchin' and whining about it.
    (600/5100)

    Next throw was by one of the older girls who was in the above group from my dart throw. She first missed the dart board altogether, which gave us all a 10 pushup penalty!! Grrrrr... Oh well.
    She then threw again...BLUE!! And guess what?
    3 x 200 Fly @ 4:00
    (600/5700)
    I was laughing soooo hard at this point, 'cause they were complaining about the backstroke set.
    We did 2 of them FLy, and then cooled down the final one since it was time to get out anyway.

    --------------------------
    5700 Yards

    =============================

    OH YEAH...I hit my GTD goal today (which I had set prior to ever thinking about joining up with the age groupers last year)

    My Go The Distance 2012 Progress
    501.19 miles swum (=882,093 yards, =806,585 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2012 results.
    Most recent milestone achievement: 500 miles on 11/24.
    248.81 miles (= 437,907 yards, = 400,423 meters) to next milestone (750 miles milestone).
    My Go The Distance 2012 goal: 500.00 mi. Progress towards goal:

    Congratulations! You have achieved your goal for Go The Distance 2012
    My goal pace: 450.68 miles required as of today to reach my goal by the end of the event
    My actual current pace: 501.19 miles as of today


    I'm about 1 month ahead of myself compared to last year in 2011. I don't know how some people can be over 1000 miles for the year, let alone be 1800+ miles for the year so far!!?? Oh well, I did my 500 miles and got my free suit coming soon, hopefully.
  5. Tues, Nov. 20, 2012 7:30-9:00pm

    by , November 21st, 2012 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    The first half hour of practice from 7-7:30 was taken up by the awards from last weekend's meet over in eastern Washington. As a team we ended up in 3rd place. 1st and 2nd place teams had well over 100 swimmers each, and we only had 31 swimmers, but beat out another team with many more swimmers than us. Quality before quantity, right?

    We had a visiting swimmer who is in town for the holidays from the Sacremento, CA area. He's 17 and pretty quick. Said he was around a 4:55/5:00 500, a good breaststroker, and was a good IMer as well. Pretty much a duplicate of Jared who I normally chase in practice on a daily basis, so now I'm chasing two guys for a couple days.

    7:30--
    We got right to it with the workout, and basically skipped any type of true warmup...

    Our "warmup"/intro set:

    3 x 200 Free Desc. 1-3 @ LIFO + :15
    I went 2:20, 2:15, 2:11 hell of a way to warmup.
    3 x 200 IM Desc. 1-3 @ LIFO + :15
    went 2:40ish to maybe 2:35
    (1200/1200)

    Kick Set:
    8 x 150 SDK on back w/ short fins @ 2:15
    (1200/2400)

    Main Set:

    3 Rounds of 3 x 100 Free "get lots of rest" w/ 1:00 between rounds
    • Round 1 @ 1:20 (went 1:03/1:04/1:04)
    • Round 2 @ 1:15 (went 1:02/1:04/1:04)
    • Round 3 @ 1:10 (went 1:02/1:03/1:00) I tried to chase down the 'new guy' at the end
    200 EZ
    (1100/3500)

    Main Set #2:
    3 x 200 IM @ 4:30 Desc. 1-3 starting @ 85% effort
    went 2:31, 2:25, 2:21 <--pretty sure 2:21 is my best effort in practice
    (600/4100)

    500 EZ cooldown...did Free Pull

    ----------------------
    4600 Yards

    ================================
    494.20 miles swum (=869,793 yards, =795,338 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2012 results.
    Most recent milestone achievement: 400 miles on 10/02.
    5.80 miles (= 10,207 yards, = 9,334 meters) to next milestone (500 miles milestone).

    Looks like I'll potentially hit the mark for the Nike suit after Friday and Saturday's practices.
    ================================


    Now I have two days off from the water, and wondering about Friday night's practice. Coach John is out of town this weekend, but his assistant will be running the practice. This could be good, or it could be really bad.
    She may really try to kill us, which I'm actually looking forward to. But sharks 'n minnows and relays is a very close 2nd.

    Updated November 21st, 2012 at 01:26 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  6. Mon, Nov. 19, 2012 7:00-9:00pm

    by , November 20th, 2012 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    Coach John was going to go easy on us. WIth this being a short modified week (no practice Wed. or Thurs. it may be interesting. I'm sure tomorrow won't be too bad, but then there is Friday night and Saturday morning to kill us. I'm not looking forward to them too much...but then again, we do have the high school girls back, and they don't really seem to want to work too hard.


    Warmup:
    600 (25 Free/25 V-Sit Scull/25 Free/25 SDK on back)
    (600/600)

    12 x 100 SDK w/ short fins on back @ 2:00 Desc. 1-4
    • 1st set of 4 went 1:15-1:10
    • 2nd set went 1:15-1:08
    • 3rd set went 1:15-1:03!
    (1200/1800)


    8 x 200 @ LIFO (last in, first out) + :30
    • just swim these...don't get red in the face or anything...
    • Odds IM (was 2:40-2:45ish)
    • Evens Fly, then Back, then Breast, then Free (all drillwork)
    (1600/3400)

    from the coach...about stuff...mostly keeping people heads in the right spot


    10 x 25 @ 1:00
    Odds V-Sit Scull, Evens "Doggie Dig" - a Nathan Adrian drill

    1 x 100 AFAP Flutter Kick w/ a board
    I did a 1:24!! and beat all them youngin's!

    4 x 25 @ 1:00
    Odds V-Sit Scull, Evens "Doggie Dig"

    1 x 50 Free AFAP
    did a :27 it was really wavy out there on the return 25 with 5-6 per lane like we were!

    2 x 25 @ 1:00
    V-Sit/"Doggie Dig"

    2 x 25 AFAP Free Sprint no breathers @ 1:15
    Crushed 'em!
    (600/4000)

    300 EZ swim

    ---------------
    4300 Yards


    Kinda nice to take it easy...wonder what's coming?
  7. Sun, Nov. 18, 2012 USAS Meet Results - Cheney, WA

    by , November 18th, 2012 at 10:07 PM (Fast Food Makes for Fast Swimming!)
    I headed over to Eastern Washington University in Cheney, WA (close to Spokane) for Day 3 of the meet this weekend. It's nice only doing 1 day of these things.

    All I can say is...man those kids are fast!!
    There were a couple guys out there that were just unstoppable. I was watching two of them in my 200 Fly heat as well...they were that far ahead!

    Did the team warmup with them prior to my events:

    600 Free
    3 x 200 "IMs" 25 Str/25 Free
    8 x 50 Choice @ 1:15 (50 EZ/50 Fast)
    2 x Dive 25s
    -----------------
    1650 Yards


    1st event of the session was:

    200 Fly - 2:10.15
    28.1/32.4/34.3/35.2
    Not my greatest showing. I was stuck in the lane adjacent to the warmup tank, so I was bounced around (felt like it) a bit during the swim. I got stuck on the laneline on my final 25 coming out of the breakout as well. That part really sucked. Stopped my momentum coming off the wall.
    I ended up 3rd place in the race. 3rd, 4th, and 5th were within 0.5 seconds, so I won the touch at the finish. The Top 2 in the event were 1:54 & 1:58. Basically my best ever time from college wouldn't have won this heat!
    [nomedia="http://www.youtube.com/watch?v=MSsj4dQSnnk"]11-18-12 - 200 SCY Fly, Cheney, WA USAS - YouTube[/nomedia]


    200 Back - 2:16.25
    31.2/35.5/35.3/33.6
    Coach John wanted my to build my kick throughout the race, and put a little more SDK into my turns and streamlines. Accomplished both of those tasks, and while it wasn't my best performance in the race, it felt pretty good...and I almost ran down the guy next to me as well! 5th place in this one. Notice in the video that 1st place almost lapped me!!
    [nomedia="http://www.youtube.com/watch?v=p5BxzguaKPc"]11-18-12 - 200 SCY Back, Cheney, WA - USAS - YouTube[/nomedia]


    200 Free - 1:56.xx (didn't get official time)
    27.1/29.5/30.2/29.2
    I just didn't have the easy speed to get out, but I was able to hang on to the race well, and between lanes 1, 2(me), and 3, we had a great race on the final 50. I ended up on the losing end of the 3-way battle, but it was very close.
    [nomedia="http://www.youtube.com/watch?v=Liv9RgKF0wU"]11-18-12 - 200 SCY Free, Cheney, WA - USAS - YouTube[/nomedia]

    Updated November 18th, 2012 at 10:43 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  8. Fri, Nov. 16, 2012 5:00-6:00pm at the Y

    by , November 16th, 2012 at 09:52 PM (Fast Food Makes for Fast Swimming!)
    I figured that since there isn't any practice tonight or tomorrow morning with the meet going on, that I'd get in a short swim tonight at lap swim prior to my meet performances on Sunday.

    Figured out a couple things tonight:
    1. I now like practicing in a group setting - Y lap swims are boring
    2. Solo workouts are too easy to back out of stuff when it gets tough, or you're tired.
    3. See #2 above
    4. Must eat better during the day
    5. I still can't seem to make myself get past 3000 on my own

    Warmup:

    300 Free
    200 Kick w/ board
    400 Free Pull
    100 Free
    (1000/1000)

    10 x 50 Kick w/ board @ 1:00 nothing stressful, just make 'em
    (500/1500)

    Main Set: I got this idea from tjrpatt's blog the other day, though I shortened it in half 'cause I could.

    6 x 200 Free @ 3:00 broken at the 100s as:
    • 100 @ 1:10/100 @ 1:50
    • 100 @ 1:20/100 @ 1:40
    • 100 @ 1:30/100 @ 1:30
    • 100 @ 1:40/100 @ 1:20
    • 100 @ 1:50/100 @ 1:10
    • 100 @ 2:00/100 @ 1:00
    I did a 1:05 on the initial 100 @ 1:10, then just cruised the rest of the set. The final 1:10 interval I did a 1:04, then did a 1:00 on the final 100 @ 1:00. It's a good set, though I'm sure much better with a group, and with the :05 interval changes as well for a good 2400 set.

    (1200/2700)

    200 EZ

    -------------------------
    2900 Yards

    My muscles are sore from the week of swimming plus my work at work as well. It's just a regular old USAS meet this weekend, and I'll just give it my best. At least I'm doing fun events (fun for me). 200 Fly, 200 Back, 200 Free.
  9. Thurs, Nov. 15, 2012 7:10-8:30pm

    by , November 16th, 2012 at 12:51 AM (Fast Food Makes for Fast Swimming!)
    Got in late since I was coming from my son's swimming lesson, and we left early since we're doing an "EZ day" for the meet this weekend. I'm not swimming till Sunday, but everyone else has all 3 days to race. I'm gonna try to get to the pool tomorrow evening and battle the lap swimmers.


    Warmup (in late):
    They did 300 Free, 300 Kick w/ board, 300 Free Pull
    I did 300 Free during the 300 Pull
    (300/300)

    Kick Set:
    5 x 300s Kick w/ fins @ 4:30 I did SDK on back.
    Can you say WTF? I held 4:00-4:15s on these. I just didn't have the will to try too hard on these. The kids leading my lane were just lapping me at my 250 turn, and were going sub 3:30s on them. WOW!
    (1500/1800)

    Main Set:
    10 x 100 @ 2:00 All Choice of Stroke, but same stroke for each pair

    Odds EZ, Evens FAST
    • 1st pair: Fly w/ fast one 1:06
    • 2nd: Back - 1:15
    • 3rd: Breast - 1:18
    • 4th: Free - :59
    • 5th: Free - :58
    (1000/2800)


    Dive 25s Fast:
    • 3 were Fly
    • 2 were Back
    • 2 were Breast
    • 2 were Free
    (225/3025)

    No cool down.

    Out a bit early, and ready for the meet...or, uh, work tomorrow.

    -----------------------
    3025 Yards
  10. Wed, Nov. 14, 2012 7:00-9:00pm

    by , November 15th, 2012 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    This is the first workout where a few of the high school girls came back to practice from the high school season that ended. They were in for a rude awakening as well. Sty thing was that we had 7 in our lane, and it made for difficult swimming at times.

    Warmup:
    600 (25 Free/75 Breast)
    (600/600)

    Kick Set w/ fins (did SDK on back)
    4 Rounds of:
    • 1 x 200 @ 3:00 (the easiest part)
    • 1 x 100 @ 1:25
    • 1 x 50 @ :40
    I was 4th out of the 7, and luckily #5-7 in the lane weren't good kickers, or they weren't putting forth the effort (which I think is more the case).
    (1400/2000) <--notice how 3/4 of our yardage is kick?

    6 x 200 Free Pull @ 3:30 Desc. 1-3 (yeah right!)
    did the first one easy (2:20) and was running into the back of the lap traffic. After this I'd catch them by the 125 or so, and have to do front scull for a 25, then I'd rest :10-15 seconds and swim the last 50, yet still run into them again.
    Coach John said to me that it was a "Cluster out there...and you know what I mean to say."
    It was a true mess in there, and he said we're not going to be able to do things like 200s like this, and are in dire need of more pool space.
    (1200/3200)

    16 x 25 Swim w/ fins @ 1:00
    Odds Fly, Evens Free -- GO FAST!! I did SDK to 15 Meters or more on each

    400 Stretch out swim
    (800/4000)

    At this point we went into the deep tank which is about a 12 yard square tank, and lined up around the perimeter with kickboards and kicked the perimeter trying to get a whirlpool action going in the pool. We were told to push off each of the 4 corners to keep it moving, and this was fun, but for some reason the kids couldn't push off the walls very good (kinda like in normal swimming), and I'd keep running them over. We did stuff like this for about 10 minutes or so.

    Then back to the regular pool:

    8 x 50 @ 1:30, 2 of each stroke in IM Order
    Odds Drill, Evens Sprint
    Fly :30
    Back ???
    Breast :36
    Free :28

    200 EZ and out

    ------------------------
    4600 plus the deep tank kicking stuff

    A fairly EZ practice, once we finished that opening kick set. Tomorrow will be the last team practice of the week, as we have a 3 day meet weekend out in Cheney, WA. I'm only going to swim on Sunday.
    200 Fly, 200 Back, 200 Free.
  11. Tues, Nov. 13, 2012 7:05-9:00pm

    by , November 14th, 2012 at 12:59 AM (Fast Food Makes for Fast Swimming!)
    Warmup (got in a little late):

    300 (of a 600)
    (25 Fly Drill/25 SDK on back/25 V-sit scull/25 Free)

    16 x 25 SDK w/ fins underwater @ 1:00 (held :13s)
    (700/700)

    16 x 50 Free Pull @ 1:10 Desc. 1-4
    (800/1500)


    Main Set:

    8 Rounds of:
    • 1 x 200 IM (build each 50) @ 3:40
    • 2 x 50 Free FAST @ 1:10
    • These hurt, I was just sore all over, probably from last night's intense workout...my shoulder's screaming at me a little too.
    • I avg'd 2:35s on the IM, and came down to 2:30 on the final 2 rounds
    • The 50s were blah, about :30-:31s
    200 EZ
    (2600/4100)

    4 x 25 Choice ALL OUT @ 1:00
    Did Fly, Back, Free, Free

    300 EZ and out

    ----------------------------
    4500 Yards
  12. Monday, Nov. 12, 2012 7:00-9:00pm

    by , November 13th, 2012 at 01:05 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 (25 Front Scull, 25 V-sit scull, 25 SDK on back, 25 Free)
    8 x 50 Kick w/ board @ 1:10 (Desc. 1-4, 5-8) went :45 down to :38s
    (800/800)

    5 x 200 Free Pull @ 3:30 breathe every 3 (or 2), Desc. to full sprinty-like for final 100
    (went 2:10-2:11s, 2:08 on #5)
    (1000/1800)

    10 x 100 Kick w/ fins (SDK on back) @ 1:30 (went 1:15-1:20s)
    (1000/2800)

    Main Set:
    10 x 100 FAST @ 2:30 Non-Free (pick 2 strokes for 2 rounds of 5)
    • 1st Round of 5 - did Fly (1:07, 1:05, 1:06, 1:05, 1:07)
    • these hurt, but felt good at the same time) <--I'm weird like that.
    • 2nd Round of 5 - did Breast (1:16-1:19s)
    • these sucked, but not as much as backstroke would've hurt, that's why I did breast
    100 EZ swim
    (1100/3900)

    Main Set Continued:
    10 x 100 FAST Free @ 2:15
    • OMG!!
    • !!
    • OUCH!! <-- me
    • ranged from 1:03-1:05 on #1-9
    • #10 as I was ready to leave, I told the 14 year old behind me to "try and catch me"...bad move on my part (I had intentions of going fast)
    • He was on top of me at the 75 turn and scared the crap out of me...I did beat him to the wall, but his :05 second interval sendoff behind me absolutely crushed me. I did go a 1:02, so Henry was around :57.
    • I asked him if my "try and catch me" is what spurred him on. He said "Yup!" Normally he doesn't swim like that.
    (1000/4900)

    600 Swim EZ

    ------------------------
    5500 Yards
  13. Sat. Nov. 10, 2012 Sandpoint, ID SCM Meet Results

    by , November 10th, 2012 at 11:57 PM (Fast Food Makes for Fast Swimming!)
    Today was a long loooonnnnng LOOOOOONNNNNNNGGGGGG day.
    I woke up at 3:50am, drove across town to pick up my teammate, then get gas, and on the road across the LMSC on one of the longest distances between any two of our "teams" cities. It's a 4 hour 15 minute drive from Wenatchee, WA to Sandpoint, ID.
    I ended up picking up That Guy in Coeur d'Alene, ID on the way...he was on the side of the road hitchhiking or something. ???


    The pool isn't the greatest pool out there, but it still about having fun and racing, and that's why we attend these masters meets. It's basically a non-glorified wave pool, with virtually no gutters (literally), and lanelines that plunge underwater outside the backstroke flags due to the anchor points that or 12 inches or more underwater on the walls. It's not exactly pleasant to swim in, but at least it's still water and 25 Meters long. Oh yeah, the starting blocks are AMAZING! T.G. got a picture of them I think.


    800 Free (did 25 Free/25 Fly) 10:21.62
    I don't know what I was thinking. I didn't believe I'd truly beat my earlier season best time, and T.G. kinda played around with my 1st counter board with a "43", so I decided at that point to switch to Free/Fly by 25s. It wasn't too bad, but not great either. Hindsight I should've just done freestyle.

    200 Back - 2:31.xx or DQ, whatever you like
    http://www.usms.org/rules/part1.pdf
    101.1.2 Backstroke Start
    Part B:

    [SIZE=1]
    The swimmers shall line up in the water facing the starting

    end with both hands placed on the gutter or on the starting grips.
    Standing in or on the gutter, placing the toes above the lip of the gutter
    or bending the toes over the lip of the gutter before or after the start is
    prohibited.
    I did a start with one hand on the block and one hand behind me since the walls were super slippery and didn't want to have a start. So at the starting signal I then dropped underwater and SDK'd to begin my race...like in this previous video:
    [nomedia="http://www.youtube.com/watch?v=PhAJkagwn0M"]2-19-12 - Kirkland, WA - 200 Back - YouTube[/nomedia]
    Apparently this is illegal, yet I've done this multiple times in both USMS and USA-S meets and never been DQ'd or told about it's illegality.

    It cost my a 3 second time drop and approx. a 3 place move up in the top ten rankings, and an LMSC record, but oh well.

    200 Breast - 2:49.34
    This was a decent swim. I was still pissed off about my backstroke race, and I wanted to beat the older breaststroker in the race (who is much better than me). I swam the race smart, and hung right off his hip or legs throughout the first 150, then began my attack. It was either now or never, and my only shot at possibly catching him. I didn't really gain much ground toward the 175 turn, but from my blastoff pushoff and pulldown, I caught and overtook my rival. Now knowing I was ahead or tied, I pushed ahead with all I had and my turnover was great too, driving forward and no pain at all. I ended up beating him by a second as well.
    Received many congratulations later about the race (many from the other guy's teammates )

    200 Fly - 2:23.75
    This was a really special event. We had arranged for as many people as possible in the LMSC to swim the 200 Fly in honor of Peony Munger who passed away this past August from her battle with pancreatic cancer. She was known for her miles and miles of butterfly, as well as swimming the most challenging races at the meets. She would've turned 78 years old tomorrow, Nov. 11th. This was for you Peony.
    We had about 25% of those signed up for the meet swimming in the 200 Fly event today, many of whom this was their first every 200 Fly in their life. It was really neat to see 3 full heats of the 200 Fly today, and everyone in the pool area cheering on everyone to succeed in this swim today.

    2nd best part of the swim...finding out that That Guy was eating my wake in the 2nd 100 of the 200 Fly.

    100 IM - 1:08.xx
    This was just a couple heats after the 200 Fly swim, I was tired, but still pushed it. Not a bad swim.


    Survived the long drive home as well, arriving about 8:00pm at my house. 16 hours from the time I left, drove, swam, drove, ate lots of McD's, drove more, drank lots of soda and hot cocoa, drove more, and got home safely.
  14. Thurs, Nov. 8, 2012 7:10-9:00pm & Anniversary

    by , November 9th, 2012 at 12:59 AM (Fast Food Makes for Fast Swimming!)
    Not that anniversary...my work anniversary.
    I just completed 8 years at my current job as a Line Mechanic @ Stemilt Growers, which is by far my longest term job I've had thus far. [nomedia="http://www.youtube.com/watch?v=yVad0LOCwQQ&feature=channel&list=UL"]Packing Organic Apples - YouTube[/nomedia](with no sound) that shows some of the main packing line in our main plant in Wenatchee. [nomedia="http://www.youtube.com/watch?v=Ij94-gnoQ8Q&feature=related"]Stemilt Growers - YouTube[/nomedia].
    -----------------------------------------

    Warmup:

    500 Free/Back by 25s (I missed this part)

    12 x 25 V-Sit Scull @ 1:00

    16 x 50 Choice Str. @ 1:10, warm up/stretch out
    (1100/1100)

    Test Set #1:




    10 x 100 IM @ 1:40 (I missed this one last time)
    • Avg. 1:11 (ranged 1:10-1:12)
    • HR of 29 beats/10 sec.
    • was following a boy who avg'd 1:05s!! He's a breaststroker/distance guy
    200 EZ
    (1200/2300)

    Test Set #2:




    10 x 100 IM Kick @ 2:15 (REALLY wished I could miss this one)
    • Done as 25 Dolphin w/ board, drop it off, 25 Streamline Back kick, 25 Breast kick w/ arms "behind you" at sides, grab board - 25 Flutter kick.
    • Avg. 1:40 ranged 1:39-1:40
    • HR of ~19 to 20 beats/10 seconds
    • Yes I was trying...this is just a dumb one IMO
    • again...smoked by breaststroke kid, and a couple girls
    200 EZ (or in my case pick it up to get my body warm again)
    (1200/3500)


    "Main Set" - That's my title for it, because it was the only good thing done today.

    4 x 300 Free Pull @ 5:00
    goal was to start with a 25 HR, and increase it to ~29 HR by the 4th one.
    I went 3:22/3:15/3:09*/3:14

    *Hell yeah!


    300 EZ

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



    I'm going to skip tomorrow night's practice, so I can get to bed at a decent hour for the Saturday morning marathon drive to Sandpoint, ID for the SCM meet.

    John, my coach, wants me to really negative split my 800, and work the walls. And I guess have fun, but he didn't say that...

    Updated November 9th, 2012 at 01:06 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  15. Wed, Nov. 7, 2012 7:30-9:00pm

    by , November 8th, 2012 at 01:46 AM (Fast Food Makes for Fast Swimming!)
    The coach had a small awards ceremony for the few kids on the team who went to the meet in Yakima last weekend, so our practice was delayed a little bit. I didn't mind one bit...and it is nice to see how well these kids do as well.


    I was sore and sluggish today even before getting into the water...this isn't going to be a good day...

    Warmup:

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

    10 x 50 SDKick w/ fins on back @ :45
    1:00 rest
    10 x 50 SDKick w/ fins on back @ :40
    (1000/2200)

    10 x 50 Free @ :50 holding 500 pace
    started off at :31s, dropped to :30s, last 3 were at :29s (I was going 2nd in the lane, so I had a bit of a draft going)
    (500/2700)


    200 IM stretch out, but work the walls
    4 x 50 FAST @ 1:00, IM Order, 1 each stroke
    :29/:34/:37/:28
    (400/3100)

    200 Fly Drill (50 Right Arm/Left Arm, 50 1 Right, 2 Reg. Str. w/ breath, 1 Left, 2 Reg. Str. w/ breath)
    4 x 50 Fly FAST @ 1:00
    :30/:32/:32/:30
    (400/3500)

    200 Back EZ but work the walls
    4 x 50 Back FAST @ 1:00
    :34ish or so, whatever (it's my evilstroke)
    (400/3900)

    200 Breast EZ but work the walls
    did long pullouts then 5-6 SPL
    ***
    4 x 50 Free FAST @ 1:00 (ran short on time, so John skipped us to the Fast Frees)
    :28/:29/:28/:26+
    (400/4300)

    200 EZ

    ----------------------
    4500 Yards


    I have another meet coming up this weekend out in Sandpoint, Idaho. SCM fun in a not so fun pool, but I'll make it what I can. That Guy will be there as well, should I be able to find him on the side of the road (it would be a bummer if I can't find him though).

    800 Free, 200 Back, 200 Breast, 200 Fly**, 100 IM
    (**probably will throw in a 100 Fly Split request as well...T.G...try to hang on for the ride)
    There was a surge of last minute entries today, so the meet is now up in the range of our "normal size" meets that we have in the Inland NW. I'm cool with that. The worst part of the trip will be the 4+ hours of driving each way to and from the meet, but it's not too bad really.

    Updated November 8th, 2012 at 01:54 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  16. Tues, Nov. 6, 2012 7:10-9:00pm

    by , November 7th, 2012 at 12:50 AM (Fast Food Makes for Fast Swimming!)
    Got to the pool late tonight from getting my kids back home after their swimming lessons...so I missed out on the warmup.

    Yeah!! Because it was another one of those 500 (25 blah/25 blah/25 .../...)


    Warmup:
    I did do a 100 Free warmup as they were finishing and getting ready for the next set.


    20 x 50 Kick w/ fins (did SDK on back) @ :50 odds EZ, evens Fast
    (1100/1100)

    10 x 50 Free @ :50 (500 pace)
    could only hold :31/:32s...a few :33s
    I was still trying to get my arms moving at this point.

    200 EZ
    (1200/2300)


    Main Set:



    3 Rounds of 4 x 200s @ 5:00
    • Round 1 is IMs
    • went 2:32/2:30/2:24/2:25
    • -
    • Round 2 is Stroke (all the same - did backstroke)
    • went 2:30/2:30/2:28/2:29 - was quite happy with these
    • -
    • Round 3 is Free
    • went 2:12/2:13/2:10/2:04!!
    We had 4 and 5 per lane today, so this was a pretty intense set to do with so many people in the lanes...pretty much a wave pool. Had there been less people (waves) I probably would've done Fly for the 2nd round of 200s, but I was happy doing back today.
    Not a bad way to end the set with a 2:04 Free!
    (2400/4700)

    4 x 25 @ 1:00 One of each stroke FAST

    200 EZ and out

    -------------------
    5000 Yards
  17. Mon, Nov. 5, 2012 7:00-9:00pm

    by , November 6th, 2012 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    600 (25 Back/25 V-sit scull/25 Free/25 V-sit scull)
    My v-sit stomach muscles were hurting today...this wasn't fun.
    (600/600)

    Now on to the fun...

    10 x 100 SDK on back w/ short fins @ 1:25 (held 1:19-1:21s)
    (1000/1600)

    10 x 100 Free Pull @ 1:30 breathe every 3 (went 1:08s, desc'd down to 1:05s)
    (1000/2600)
    as we finished this set, John says "grab your fins and boards" Uh-oh...

    10 x 100 SDK on back w/ short fins @ 1:20!! (I made them, held 1:15-1:16s)
    very surprised that I was able to do this

    200 EZ
    (1200/3800)


    Main Set:

    2 Rounds of:
    • 400 IM (50 relaxed, 50 FAST)
    • 300 Free (50 relaxed, 50 FAST)
    • 200 IM (25 relaxed, 25 FAST)
    • 100 Free All FAST
    First Round through - interval is LIFO + :30 rest
    Second Round though - interval is LIFO + 1:00 rest

    400s went 5:10/5:05 (ran into lap traffic at the end of these)
    300s went 3:32/3:25 (a little lap traffic on 2nd one)
    200s went 2:32/2:25
    100s went 1:02/:59

    100 EZEZ
    (2100/5900)

    8 x 100 Free @ 1:20
    I chose to alternate odds Fly/evens Free
    Flys held 1:09s-1:11s
    Frees just cruised them around 1:10s, last Free was about 1:05

    (800/6700)

    300 EZ

    ---------------------------
    7000 Yards


    Most we've done in a 2 hour practice, and 2000 of these yards were high intense fin kicking as well. Definitely a kick in the ass practice. I'm off to soon...maybe.

    They're going to start doing morning practices as well on Tues/Thurs. mornings for an hour and a half, but (lucky for me) I have to be at work by 6:00am and can't make them. Dang... Though they would be good for me.
  18. Sun. Nov. 4, 2012 1:15-2:15pm at the Y

    by , November 4th, 2012 at 06:21 PM (Fast Food Makes for Fast Swimming!)
    At the Y...not my favorite choice for lap swimming now. I much prefer my workouts with the age groupers now. Swimming in the Y lap lanes can be completely random in terms of everything. I still don't understand how people can't figure out the 3 to a lane thing...


    I just did a little something to stretch out my body a bit, and much of my workout was dictated by the 3 ladies I ended up getting to swim around with (around) today.


    Warmup:

    400 Free
    300 Kick w/ board
    (700/700)

    14 x 50 SDKick w/ short fins on back @ :50 (held :36-:38s)
    (700/1400)

    4 x 150 Free Pull @ 2:00 (held 1:41s)
    (600/2000)


    Main Set (about the only thing I could do with my lanemates):

    20 x 50 Flutter Kick w/ board
    • 8 @ 1:00
    • 6 @ :55
    • 4 @ :50
    • 2 @ :45 (made the first, missed the 2nd)
    -----------------------
    3000 Yards and done


    I originally was planning to do more, but with the amount of people in the two lap lanes, I was pretty limited with my options. I still got in a fair amount of kicking, and a pretty decent workout anyway.
  19. Fri, Nov. 2, 2012 7:00-9:00pm

    by , November 3rd, 2012 at 01:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 Free stretch out
    (600/600)

    16 x 25 FAST Kick w/ board @ 1:00
    did flutter kick, went mostly :17s and a few :18s
    (400/1000)


    Main Set (I guess):

    5 x 200 IM @ 4:00 (Desc. 1-5)
    went 2:45/2:40/2:33/2:31/2:22

    200 EZ
    (1200/2200)


    16 x 2-turn 50s Free from mid-pool @ 1:10
    fun fun working on "doing it right"

    12 x 25 Free turns from mid-pool @ coach's sendoff
    (1100/3300)



    8 x 50 w/ fins @ 1:30 AFAP
    • Odds Fly (went :25s-:26s)
    • Evens Free (went :26s-:27s)
    • I really pushed my SDKs here
    4 x 50 no fins @ 2:00 AFAP
    • Odds Fly (went :29 then :28)
    • Evens Free (went :27 then 25+/26-)
    (600/3900)

    1000 EZ Free and out

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


    I'll call this one a sprinty type workout, though I'm sure many will disagree with me.
  20. Thurs, Nov. 1, 2012 7:05-9:00pm

    by , November 2nd, 2012 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    Wasn't really too late today from my son's swim lesson, and was able to get in the entire "pointless in my eyes" warmup.


    Warmup:
    900 (50 Fist Swim Free/25 V-Sit Scull/25 SDK on back/50 Fist Swim Breast)
    (900/900)

    9 x 100 @ 1:50 (1st 50 85%, 2nd 50 100% by using legs)
    • 3 Strong Str. - did Fly went 1:09s
    • 4 Free - Did 1:05/1:05/1:04/1:03
    • 3 Strong Str. - did Fly went 1:09/1:10/1:1uggggly
    • 3 + 4 + 3 doesn't equal 9, but count on age groupers to screw things up and make us do one over!
    (1000/1900)

    10 x 100 SDK w/ fins @ 1:25 (went 1:15-1:18s)
    (1000/2900)


    Main Stuff:

    Coach could tell that a lot of the kids were tired, and decided not to kill us tonight, but instead work on stroke drills for freestyle for the better part of the final hour. Kicking and body position was a big focus of the drills.

    We did 50s and 25s mixed on coaches sendoff of:
    • 8kick/3 stroke/8 kick, focusing on keeping our ear on our arms as we rotate for breathing, as to "hide" the breath and not lift the head for a breath
    • Breathing every stroke, left/right/left/right with same breathing style of hiding the breath, while maintaining kick. I rocked this Sun Yang style.
    • Next was a Popov freestyle drill, breathing every stroke. Freestyle with a short pause while your lead hand is in the "catch", and your recover arm is elbow high with hand dangling in front of face. After the pause, pull with the lead hand and drive forward rolling with the hips. Must maintain kick in this to do correctly.
    • Many variations of the above drill
    • 3 stroke and 5 stroke breathing w/ speed, and maintaining the hidden breath and not "losing the kick" on the breath.
    • 25s FAST working on the transition from the SDK to the flutter kick and powering through the breakout, then focusing on the above body positioning to the finish.
    (1500ish worth of stuff - didn't exactly count yard by yard)

    ----------------------------
    ~4400 Yards

    Kids have a meet in Yakima this weekend, but it had a cap of 19 years old for the entries, so luckily I get to stay home this weekend. A little R & R is good. We'll have a pretty easy practice tomorrow night, and I'll probably go for a solo lap swim session Saturday or Sunday at the Y pool.