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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Mon. Dec. 31, 2012 9:00-10:30am at Hood - LCM

    by , December 31st, 2012 at 08:16 PM (Fast Food Makes for Fast Swimming!)
    I was able to drop in with the Oregon Reign Masters group out at Mt. Hood Community College in Gresham, OR on my way out of town from the Portland area this morning. Workout was coached by Dennis Baker. He was happy to see me there, and I was "happy" to see the outdoor pool was set up Long Course METERS!! They have a new bubble top over the pool which now makes it possible to swim outside at this time of year. Otherwise the pool would be unusable.

    LCM
    Warmup:

    400 Free
    200 Kick w/ board
    400 Free Pull
    200 more of Free waiting for the group
    (1200/1200)

    6 x 50 Free Desc. 1-3, 4-6 @ :10 rest
    (300/1500)

    Main Set: Idea is to get faster on each set of two 100s, even with less rest

    2 x 100 Free @ :20 rest (went 1:23s)
    2 x 100 Free @ :15 rest (went 1:19s)
    2 x 100 Free @ :10 rest (went 1:15s)
    200 Free Pull
    1:00 rest
    2 x 100 Free @ :20 rest (went 1:20s)
    2 x 100 Free @ :15 rest (went 1:17s)
    2 x 100 Free @ :10 rest (went 1:13s)
    200 Free Pull
    (1600/3100)

    400 Kick w/ board, but must be fast in & out of the flags
    (400/3500)

    12 x 50 Free Pull @ :55
    every 3rd one breath the least amount possible - basically I did a 6 stroke breathing pattern on these.
    last one I did a :33
    (600/4100)

    6 x 50 IM (yes 12.5 of each str.) @ 1:10
    I did 3 x 50 Fly, and 3 x 50 Back
    (300/4400)

    100 EZ and out

    ------------------------------
    4500 LCM in under 90 minutes, then hit to road back to home for 5 hours of fun. At least the roads were clear and no snow problems to deal with.

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

    Finished up the year with:
    My Go The Distance 2012 Progress
    581.31 miles swum (=1,023,114 yards, =935,535 meters).


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

    Oh, and here is a picture of my Animal Meet trophy award from the meet on Sunday.

  2. Sun, Dec. 30, 2012 Animal Meet Results, Canby, Oregon

    by , December 30th, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    This weekend was the annual Animal Meet weekend in Canby, Oregon. It started off as a USAS meet, and they have now piggybacked a masters version on at the end of the weekend for us to have some fun.
    Masters have the option of doing the:
    • Sprint - 100 IM, 50 Fly, and 200 Free
    • Middle - 200 IM, 100 Fly, and 500 Free (also what the 12 & under USAS kids do)
    • Distance - 400 IM, 200 Fly, and 1000 Free (also what the 13 & over USAS kids do)
    • Or Masters can pick and choose between all the events (e.g. 200, 500, 1000 Free)
    • An "Animal" award trophy is given to the fastest male and female in each of the categories, Sprint, Middle, and Distance (I went Trophy Hoing today)


    The meet doesn't get very populated, partly due to the event selection, and partly from the time of year as well I suppose. I only travel down for this meet because I visit my grandparents for a few days as well on the same trip. I don't think I'd travel this far normally for just 3 events either.

    Warmed up about 800 yards or so - I had to get into the "masters mood" rather than the age grouper I've been lately. Lots of 50s and 100s of mostly free and a few lengths of backstroke, with lots of talking in between. I wasn't worried about my swims, knowing my conditioning would carry me through no problem. I really only wanted to do well in my final race of the day, the 1000.
    Did this meet on heavy Christmas training, with no additional rest aside from no swimming on Saturday (yesterday).


    400 IM - 4:40.60 - not bad for a "cruise".
    1:00.57 / 1:15.05 / 1:22.19 / 1:01.79
    Got the splits from my old head coach that I used to work with here in Canby. He was there with his high school boys/girls swimmers who were our timers for the day.

    200 Fly - 2:14.07 - whatever...not bad for how I swam it
    I told myself that I wasn't going to push it, and that my final 50 was going to be the fastest split of the 4. Who does this???
    Well, my final 50 was a 31.5ish, but not quite the fastest - my initial 50 was a 31.0. I did even split the 200 Fly, which is tough to do in itself

    1000 Free - 10:47.92 - very happy with this
    I was only 3 seconds off from my best time in the 1000, so considering the training I'm doing, this is good. I'm sporting a full beard right now, didn't wear anything remotely close to a "fast" suit either, just some plain ol' brief. I just got in a zone and went for it. The guy next to me said his goal was for me not to lap him 3 times. Knowing that, I tried to do just that, and got him 3 times on my final 50.
    Eric told me my splits were (roughly):
    1:00/1:05/1:06/1:05/1:05
    1:05/1:05/1:04/1:04/1:02
  3. Fri, Dec. 28, 2012 4:00-6:00pm

    by , December 28th, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free, 300 Kick w/ board, 300 Free Pull - a traditional warmup for a change!
    (900/900)

    Kick your brains out: All SDK w/ short fins
    2 x 150 @ 2:30 cruised 2:05ish
    2 x 150 @ 2:10 semi-cruised 2:00ish
    2 x 150 @ 2:00 worked a little more for 1:55ish
    2 x 150 @ 1:50!! missed the first one (went 1:52), then turn and burned as coach was right on us to keep going. As I started out I told myself I was going to make the next interval. I came in right on the 1:50, but considering I left about 3-4 seconds late for the sendoff, I actually went about a 1:46-:47. Nice!
    (1200/2100)

    (from this point on, I turned it down a notch or two on intensity, since I have the meet coming up on Sunday)

    Lucky 7s:
    I went 2nd
    7 x 200 Free Max Rest @ 3:30 (went 2:13-2:15s on these, mainly 2:14s)
    2:00 rest
    7 x 100 Free Max Rest @ 1:30 (went 1:04s/1:05s, last one 1:02) I passed the other kid during these, so took over the lead.
    2:00 rest
    7 x 50 Free Max Rest @ :40 (went :31-:32s)
    2:00 rest
    7 x 25 Free Max Rest @ :20 (went :14-:15s)
    175 EZ Swim
    (2800/4900)

    6 x 50 Sprint Kick w/ board @ 1:30
    (300/5200)

    Bucket Pulling continuous relay. I ended up going 8 times, 2 time Fly, 6 times Free.

    200 EZ

    ----------------------------
    5600 Yards


    I have the Animal Masters Meet (400 IM, 200 Fly, 1000 Free) coming up on Sunday down in Canby, Oregon. I'm going to head down and visit my grandparents as well over the weekend in the Portland area, and hit up the Oregon Reign Masters for a New Years Eve morning workout out at Mt. Hood Comm. College, coached by the amazing Dennis Baker. I'm gonna make him kick my butt (in the pool).
  4. Thurs, Dec. 27, 2012 4:00-6:00pm - No 1-Arm Fly Please

    by , December 27th, 2012 at 10:26 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Swim
    • 50 Free, 25 Fly Sprint
    • 50 Free, 25 Back Sprint
    • 50 Free, 25 Breast Sprint
    • 75 Free Desc to Sprint

    6 x 50 SDK on Back @ 1:15
    300 Scull
    • (50 V-Sit, 50 Front, 50 V-Sit) x 2

    100 Free
    (1000/1000)

    16 x 75 SDK w/ fins @ 1:15 FAST/EZ/FAST by 25s
    (1200/2200)

    Main Set:

    200 Fly @ 3:30
    2 x 25 Back Sprint @ :45
    200 Back @ 3:15
    2 x 25 Breast Sprint @ :45
    200 Breast @ 3:30
    2 x 25 Free Sprint @ :45
    200 Free @ 3:00
    2 x 25 Fly Sprint @ :45
    then...
    Go back to the top and do it all again...no bonus rest!
    • All 200s are "MAX Rest" - meaning go fast and get the most rest possible. Basically the whole set was fast...or at least an attempt at it.
    • 200s Fly were 2:25/2:30 by rounds (very wavy out there)
    • 200s Back were 2:32/2:40ish?
    • 200s Breast were completed (actually was pretty close to Jared, but I didn't check my times)
    • 200s Free were 2:10/2:15
    • We got lucky and didn't have to repeat the opening 200 Fly, but the other 2 lanes got a little extra fly training, because 4 people were doing a bit of 1-arm Fly during the 200. That is unexcusable (by Coach John's standards) in our group, and we know better. If we're going to crash, we're supposed to hold our stroke out front and "kick-thru" until clear to stroke again.


    (2000/4200)

    500 Free EZ
    (500/4700)

    5 Rounds of:
    • 100 Free MAX REST @ 1:15 (held 1:05s, w/ a 1:03 on the final round)
    • 50 Free EZ @ 1:00
    • 25 Free Sprint @ :45
    • 25 Free Sprint @ :45

    (1000/5700)

    600 Free EZ and out

    ----------------------------
    6300 Yards and barely able to walk myself from the lockerroom to my car. I did thank John for kicking my butt tonight. IM workouts are harder than freestyle ones IMO.
    Taco Bell drive thru for dinner tonight...I wasn't going to be able to make anything myself for dinner tonight anyway (like I ever do, right?)
  5. Wed, Dec. 26, 2012 4:00-6:00pm Back with Velocity

    by , December 26th, 2012 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    The club team finally got back in the water again since their last scheduled practice last Friday. It was a nice 4 days away from the intense stuff, even though I did swim a couple solo swims at the Y.

    Warmup:

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

    10 x 50 Kick w/ board @ 1:00 (alt. 25 EZ/25 Fast w/ 25 Fast/25 EZ)
    (500/1500)

    Main Set:

    8 x 300 Free @ 4:00, Desc. 1-4 & 5-8
    Desc. from 3:30 to 3:15, and 3:35 to 3:13, went second in the lane following a 15 year old...kinda nice to have a draft at times.
    (2400/3900)


    6 x 75 Free (50 Swim/25 Kick) @ 1:10
    these were harder than I thought after the 300s

    8 x 50 from a Dive
    • Sprint a 25, wait for the lane to finish, then swim back to the start end
    • Tough on this old man...I couldn't explode off the blocks for fear of cramping my calves


    (850/4750)

    8 x 25 Sprint Kick w/ board @ :30

    500 Free Pull - went 5:30
    (700/5450)

    8 x 25 Sprint Kick w/ board @ :30

    500 Free Swim "stretch out" - went 5:40ish...not exactly cruise, but I was feeling good and aggressive**
    (700/6250)

    **Another older kid (19 and legal) was ticking me off, so I got out here after letting him know it. (practice was over anyway...prettymuch) Don't worry, I'm not in any trouble...he was just goofing off wayyyy more than a swimmer who wants to swim should be, and the head coach told me to "keep him in line" when he started playing too much. I guess he's had a big history of it. Head coach wasn't there today, so it was even better.
  6. Mon, Dec. 24, 2012 11:00-12:00 noon at the YMCA

    by , December 24th, 2012 at 05:23 PM (Fast Food Makes for Fast Swimming!)
    Work had me up early this morning...got in a few hours, and fixed a trouble spot on the line that I'd been fighting for a while, so that is good. I got done in time to get over to the Y for the final swim available before closure for the Christmas holiday.

    I'm only swimming to keep my body "swimming" since I have a meet coming up in 5 more days from now down in Oregon. Otherwise I'd just take off the vacation time like the rest of the club team. But then I'd be bored at home as well...


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

    18 x 50 Flutter Kick w/ board
    • 8 @ 1:00
    • 6 @ :55
    • 4 @ :50
    • 0 @ :45 (was supposed to be 2, but I wasn't going to make them)
    100 EZ Free
    (1000/2000)

    Main Set: Idea from KNelson's workout a few days back:

    400 Free Pull @ 4:50 (went 4:35)
    300 Free Pull @ 3:40 (went 3:28)
    300 Free Pull @ 3:30 (went 3:30)
    I bagged it here, (3 x 200, and 4 x 100 left) since my muscles were hurting. I don't think I would've made the remaining tough intervals, and that's what I was going for.
    (1000/3000)

    10 x 25 Swim w/ fins @ :35
    • Odds Free/Evens Fly
    • 8 SDKs on each, which passed the midpoint line in the pool
    (250/3250)

    250 EZ

    ---------------------------
    3500 Yards
  7. Sun, Dec. 23, 2012 1:05-2:15pm at the YMCA

    by , December 23rd, 2012 at 07:06 PM (Fast Food Makes for Fast Swimming!)
    Main Set for today was taken from the insane workouts for the animal lane written by PWB. I took one of the "easy ones", though it wasn't truly that easy. I would've gone for more, but it was insane avoiding non-swimmers and noodlers in the lanes today.
    I just got my side of the lane and tried to ignore the rotation of people trying to get in and out of lanes (including mine). No one tried to stop me luckily during my longer swims, but I would do a type of OW sighting to look to see who was coming into my lane, and what plans they had. For the most part, people avoided my half of the lane, though at one time there were two people sharing the other half of my lane. I would've gladly circle swam, but they wouldn't have enjoyed it much...even my kicking with a board was faster than whatever they were calling swimming.


    Warmup:

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

    Main Set: (Kicks @ 2:00/100, Pulls @ 1:15/100)
    All Rounds straight through with no extra rest between

    Round 1:
    100 Kick (did SDK w/ short fins) @ 1:45
    200 Free Pull @ 2:30 (was 2:15)
    100 Free Fast @ 2:30 Goal is Best Avg. (went 1:00)
    Round 2:
    200 Kick (did SDK w/ short fins) @ 3:30
    400 Free Pull @ 5:00 (was 4:45ish)
    100 Free Fast @ 2:30 (went 1:02)
    Round 3:
    300 Kick w/ board @ 6:00 (was 5:35)
    600 Free Pull @ 7:30 (did 7:00)
    100 Free Fast @ 2:30 (went 1:04) I was hurting here
    Round 4:
    400 Kick w/ board @ 8:00 (did 7:30)
    800 Free Pull @ 10:00 (did 9:35) fell off my prior pace, but still made it
    100 Free Fast @ 2:30 (went 1:04) HURTING
    (3400/4400)

    100 EZ and out

    ------------------------
    4500 Yards in a short amount of time
  8. Fri, Dec. 21, 2012 4:00-6:00pm "The Chasm"

    by , December 21st, 2012 at 10:38 PM (Fast Food Makes for Fast Swimming!)
    I got to the pool today and it was pretty vacant. The head coach apparently had taken off the night for an early escape for the Christmas holidays, but left his assistant Anne in charge, who normally coaches the next level group below us. After a little while, we had a pretty good amount of people, probably 10 in my Black Group, and another 10-12 or so in the White Group.

    I had talked to Anne a bit about possibly being able to do a set my masters amigo had dreamed up that seems to be "all the rage" lately. She said, "well, let's hear it." I knew we were supposed to be doing in IM aerobic night anyway, so I drew up the "Chasm" workout on the board. She liked it, said it would work fine for the whole group, and that became our main set for the day.


    Warmup:

    400 Free
    400 Kick (200 w/ board, 200 Streamline)
    400 Pull (200 Free/200 Stroke)
    + an extra 200 Free Pull I did waiting for others to finish
    (1400/1400)

    5 x 100 SDK w/ fins @ 1:45 (we picked the less strenuous intervals since Coach John was gone)

    5 x 100 Free Pull @ 1:40 (Desc. 1-5)
    (1000/2400)

    Main Set:
    IM CHASM OF DOOM**



    **Age group rules: If you miss the interval, put on fins, and continue the set
    • None of the older faster boys were there tonight (or the older girls), so they missed out on the fun
    • Only one person (other than me) made all the intervals without fins - a 12 year old girl
    • A second girl (who turned 12 today) almost made all the intervals
    • The others all missed from the beginning, and went to fins where they were able to keep up for the remainder.
    200 IM @ 3:00 (started out at 2:40)
    175 @ 2:40 (50 Fly/Back/Breast/25 Free)
    150 @ 2:20 (50 Fly/Back/Breast)
    125 @ 2:00 (50 Fly/Back/25 Breast)
    100 @ 1:40 (50 Fly/Back)
    75 @ 1:20 (50 Fly/25 Back)
    50 @ 1:00 (50 Fly)
    25 @ :40 (25 Fly) coach wanted these sprints
    25 @ :40 (25 Fly) sprint here too Fun racing kids who had fins on!
    50 @ 1:00 (50 Fly)
    75 @ 1:20 (50 Fly/25 Back)
    100 @ 1:40 (50 Fly/Back)
    125 @ 2:00 (50 Fly/Back/25 Breast)
    150 @ 2:20 (50 Fly/Back/Breast)
    175 @ 2:40 (50 Fly/Back/Breast/25 Free)
    200 IM @ 3:00 AFAP - I did a 2:25

    200 EZ swim
    (2000/4400)

    Good overall set! This set truly wasn't as hard as I thought it was going to be, or maybe my conditioning is just top notch right now. I'm sure being a natural flyer helps in this heavy loaded fly set (750 of the 1800 is fly). Only 150 yards of Free in the whole thing too =
    I averaged about :20 of rest for a majority of the intervals. The shortest rest I had was on the 150 on the way back up, at about :10 rest or so.
    Coach Anne liked the set and wrote it down for future use at some later date.

    That's not all folks!! Next set:

    8 x 100 Free @ 1:30 - My interval (other two lanes were @ 1:40 & 1:45)
    Beat the "goal time" (kinda tough after conquering the "Chasm")


    First 5 weren't a problem for me, but then...
    • #1 - beat 1:23
    • #2 - beat 1:20
    • #3 - beat 1:17
    • #4 - beat 1:13
    • #5 - beat 1:11
    • #6 - beat 1:07 (was 1:06)
    • #7 - beat 1:05 (was 1:05 and it hurt)
    • #8 - beat 1:03 (was 1:02 and it really hurt)
    (800/5200)


    We finished off the practice with about 20 minutes of a game of "Capture the Flag". It was more fun this time now that I understood the rules. We won twice, and lost twice.
    No team practice until next Wednesday, and I don't mind a bit!








  9. Thurs, Dec. 20, 2012 4:00 - 6:00pm

    by , December 20th, 2012 at 10:29 PM (Fast Food Makes for Fast Swimming!)
    Somewhat of a lightly attended practice tonight. Either people were already leaving early for family Christmas traveling, or they were up skiing at Mission Ridge, which is only 15-20 minutes or so out of town. Only 11.5 miles from my house, and a gain of 3500 feet of elevation (1000ft. to 4500 ft.) over that distance!!
    Hell of a hill climb on a bike, it's an average of 300+ feet every mile traveled, though most of the elevation gain is in the final 4-5 miles. I love the downhill coming home though! Wheeeeeeee!!!! Back in the summers during my college years I used to ride it a few times.


    Warmup:
    8 x 50 IM Order by 50s @ 1:10
    8 x 25 V-Sit Scull @ 1:10
    8 x 50 SDK w/ fins @ 1:00 Odds EZ/Evens Fast (or EZ for me)
    8 x 50 Free Pull @ 1:00 breathe 3,5,7 by 50s
    (1400/1400)

    Test Set #1
    10 x 100 Flutter Kick w/ board @ 2:00
    went 1:37 avg, w/ 21 HR/10 sec.
    kinda slow, but I was still nursing my calf muscle from the cramp it gave me last night. Sometimes those can hurt for a while.

    200 EZ
    (1200/2600)

    Test Set #2
    10 x 100 Free @ 1:30 Best Avg.
    went 1:01 avg, w/ 28 HR/10 sec.
    I believe this was my best avg. time in this. I was going 3rd in the lane following Jared, our 15 year old "boy wonder", who avg'd :58/:59, and the college boy Connor, who claimed to have averaged 1:02s. Problem with that is that he was leaving 1-2 seconds early on the interval, and I was on his feet by the end of the 100.

    200 EZ
    (1200/3800)

    Evened out the lanes for a little "Relay Fun". We had enough for 3 relays of 4 people.

    We did a V-Sit Scull relay by 25s, each person goes twice. At the midpoint of the pool, you must also do 2 1/2 rotations (spins) in v-sit, and continue onward down the pool. When you leave from the deep end, you must start backward on the blocks and attempt the best backward butt-dive possible. When done correctly, it's a pleasant experience.
    We won this relay!

    Bucket Pull relay by 25s, each person goes twice.
    Hardest part of this is the transition of the belt from one person to another...especially in the deep water end.
    My relay again won this one. Then coach John switched one of our swimmers for one from the "slower" relay.

    Bucket Pull Relay again...same thing.
    We ended up getting behind by almost a 25, partially my fault, as I couldn't get the belt through the buckle part on the first transition. I did swim Butterfly with the bucket though on both times in this relay. It's actually easier (I thought) than freestyle. I'm sure my upper body strength helped a little on this.

    Finished off with a 200 EZ and home. Only 1 more practice tomorrow evening before the holiday break, when we return on Wednesday.

    -------------------------------
    ~4200 Yards
  10. Wed, Dec. 19, 2012 4:00-6:00pm "the calm before the storm"

    by , December 19th, 2012 at 10:27 PM (Fast Food Makes for Fast Swimming!)
    I figured after last night's semi-EZ practice, that John was gearing us up for a good one tonight.
    We had a swimmer back from college join us tonight. He's a freshman at PLU (Pacific Lutheran) in Tacoma, WA. Said he was a distance swimmer, so I was kind of excited to have a training buddy for the day.

    Warmup:
    600 (25 Free/25 Breast/25 V-Sit Scull/25 Back)
    (600/600)

    16 x 50 SDK w/ fins @ :50 (odds EZ, evens Sprint) for me they were both about the same
    (800/1400)

    5 x 200 Free Pull @ 3:00 (held 2:07-2:10s)
    The college kid was going to lead the lane, until I told him I was going to be holding 2:10-2:15ish, he gladly let me go. I was just testing him to see what kind of swimmer he really was
    About 3 of the 200s into the set, Coach John had the quote of the night: "This is just the calm before the storm..." I just thought, "Oh boy, this is gonna be, uh, good".
    (1000/2400)


    Main Set ROUND 1: College kid said he wanted to lead, I didn't argue.


    6 Rounds All Free of 1 x 200, 1 x 100, 1 x 50 on varying intervals:
    • Round 1: 3:00 / 1:30 / :45
    • Round 2: 2:40 / 1:20 / :45
    • Round 3: 2:30** / 1:30 / :40
    • Round 4: 2:20 / 1:20 / :40
    • Round 5: 3:00 / 1:15 / :40
    • Round 6: 2:20 / 1:10 / :35
    **I was beginning to catch the feet, and probably could've passed the other guy in this set. I could tell he was hurting a bit.

    200 EZ
    As we were doing the 200 EZ, John erased the board and began re-writing the set again.

    Main Set ROUND 2: The college kid was going to go, but I told him I'd take the lead on this round.


    6 Rounds All Free of 1 x 200, 1 x 100, 1 x 50 on varying intervals:
    • Round 1: 2:50 / 1:30 / :60
    • Round 2: 2:40 / 1:30 / :55
    • Round 3: 2:30 / 1:30 / :50
    • Round 4: 2:20** / 1:30 / :45
    • Round 5: 2:15 / 1:30 / :40
    • Round 6: 2:10 / 1:30 / :35
    (4400/6800)
    I cramped on the 200 w/ 2:10 interval pushing off for the final 50, though I was probably on track to make the interval before that happened. I ended up missing it badly, but swam out the rest of the set EZ.
    **College boy got tired or something here and got out. I think he was getting worked by a 35 year old...

    200 EZ

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

    A great set, and something I've really been wanting to do for a while, a pure distance oriented all free set. Also, the largest yardage practice I believe I've done to date.
  11. Tues, Dec. 18, 2012 4:30-6:00pm

    by , December 18th, 2012 at 10:51 PM (Fast Food Makes for Fast Swimming!)
    Late start today after having a team meeting (coach talk ) & small awards ceremony for the kids who went to the Wash. Sr. State meet last weekend.


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

    16 x 25 SDK underwater @ 1:00
    (1000/1000)

    Main Set:

    100 IM @ 1:40 (Moderate)
    100 Back @ 1:40 (Fast) ~1:14
    100 Breast @ 1:50 (EZ)
    100 Fly @ 2:20 (Moderate)
    200 IM @ 3:30 (Fast) 2:25
    200 Back @ 3:30 (Moderate) 2:35
    200 Breast** @ 4:00 (Fast)
    200 Fly Drill/Swim by 50s @ 5:00 (Moderate)
    300 IM** @ 5:30 (Moderate) 3:55
    300 Back @ 5:30 (Fast) 3:43
    300 Breast** @ 6:00 (Moderate)
    300 Fly Drill/Drill/FAST by 50s @ 6:00
    (2400/3400)

    **All these swims w/ breast were done with dolphin kick legs. My groin injury was nagging me a little after the fast 200 IM. I guess I need to wait a bit more before pushing it too much.

    4 x 25 Sprint Free @ 1:00

    300 EZ swim

    ------------------------
    3800 Yards


    It was a good little workout. Not as bad as it looked when John was first writing it up on the board. Wonder what's coming for tomorrow though? He is having the H.S. boys take tomorrow night off though, since their H.S. coach has been killing them pretty good in the mornings. They're pretty wiped out already.
    The last two days main sets for them were 12x500s, and today's Build a 400 IM set...always a classic. 25 Fly/375 Free, 50 Fly/350 Free...
    I'm glad I only get to hear about the sets.
  12. Mon, Dec. 17, 2012 4:00-6:00pm

    by , December 17th, 2012 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    Christmas break for the school kids for a couple weeks, so they've moved the practice time to an earlier time slot for a couple weeks. While it is nicer to swim earlier in the day, it's almost right after work for me, and kinda throws a wrench in the system for my normal plans that I've been running for the past few months.

    The kids are doing doubles this week, so they're a little more tired than usual. The high school boys are doing the H.S. practice in the morning, and the club practice in the afternoon. They had "fun" this morning I guess with a 12 x 500s desc. set. Sounds neat for KNelson to do, but not me!


    Warmup:

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

    Getting right to it:
    4 Rounds of:
    • 200 IM @ 3:30 (Desc. by rounds) went 2:40/2:35/2:29/2:23
    • 50 Fly Sprint @ 1:00
    • 100 Free EZ @ 2:00 (held 1:07ish "EZ")
    • 50 Fly Sprint @ 1:00
    • 2 x 25 Free Sprint w/ overkick @ 1:00
    (1800/2400)

    Kick Set:
    6 x 150 SDK w/ fins @ 2:30 (Desc. 1-3)
    6 x 100 SDK w/ fins @ 1:40 (Desc. 1-3)
    6 x 50 SDK w/ fins @ :45 (Desc. 1-3)
    I honestly could've done without this whole set
    (1800/4200)

    4 Rounds of:
    • 200 Free @ 3:00 (Desc. by rounds) went 2:15/2:12/2:10/2:04
    • 50 Back Sprint @ 1:00
    • 100 Breast EZ @ 2:30
    • 50 Back Sprint @ 1:00
    • 2 x 25 Free Sprint @ 1:00
    (1800/6000)

    Time for 100 EZ and out

    -----------------------
    6100 Yards of pure fun
  13. Sat, Dec. 15, 2012 11:00am -12:40pm at the YMCA

    by , December 15th, 2012 at 05:01 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    (200 Free, 100 Kick w/ board, 200 Free Pull) x2
    (1000/1000)

    2 Rounds of 10 x 50
    • 1st Round (odds free, evens fly) 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40 right into
    • 2nd Round (all Free) 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40, 2 @ :35
    (1000/2000)

    Main Set - My Awesome Distance Set
    I've always loved 300s for training distance...it's long enough for long swimming, but short enough that you can put near max effort into each swim and not totally kill yourself when needed.

    8 x 300 Free @ Desc. Interval:
    • Start @ 4:30, then drop :10 off interval on each successive rep
    • Final 300 is @ 3:20 - make it!
    • I averaged about 3:30s for the majority of these, on #7 (3:30 interval) I dropped down to a 3:26, and on #8 I came in right at 3:20.
    • It's tough (at least for me) to keep cranking it out after that long of a continuous set, but it makes you feel good afterward.
    100 EZ
    (2500/4500)

    4 x 75 @ 1:15 Free active cool down
    The guys next to me were doing some insane amount of 75s like they always do, and happened to have 4 left, so I joined them.
    (300/4800)

    20 x 25 @ :30 Odds Fly, Evens Free - just cruise them
    (500)

    ---------------------------
    5300 Yards
    I'm happy with this effort, especially for solo in the YMCA lap lanes.
  14. Fri, Dec. 14, 2012 5:00-6:20pm at the Y

    by , December 14th, 2012 at 10:29 PM (Fast Food Makes for Fast Swimming!)
    For my swimming tonight it was either the YMCA lap swims, or nothing at all. So I put in the $6.00 and tried to make the most of it. I just don't really like swimming by myself now after being with the team setting for so long.


    Warmup:
    (200 Free, 100 Kick w/ board, 200 Free Pull) x2
    10 x 50 Flutter Kick w/ board @ 1:00
    10 x 50 Free (2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40, 2 @ :35)
    (2000/2000)


    6(of 30) x 100 Free
    • 1 @ 1:20, 1 @ 1:15, 1 @ 1:10, then repeat
    • I was originally going to do this rotation for 30 x 100s, but that ended quickly. I just wasn't able to get any true speed going, and it was going downhill quick, so I ended it.
    (600/2600)

    200 Free Pull (while waiting for the minute hand to get close to a good starting position on the pace clock, better than just sitting for 3-4 minutes)
    (200/2800)

    That Guy's Davis Mile Butterfly inspired me to do this for my main set:
    Davis Mile Free Pull (the only similarity is the Davis Mile part)
    • 11 lengths, 10 lengths, 9... ..., down to 1 length.
    • Take :10 rest after each segment
    • Total time minus 1:40 for in-practice mile time
    • was 20:55 (19:15 after deductions) for my mile time. My best meet performance from 2 years ago was 18:07. I glanced at the clock a few times in the swim, and was basically holding around 1:10s/100, maybe a hair slower. The lengths 5,4,3,2,& 1 were basically an all out "pull sprint", can't really put the legs into it, but I was moving fast I think.
    350 EZ Free

    ------------------------
    4800 Yards and done

    I got this done in 1 hour 20 minutes, which isn't half bad. I know KNelson's team probably covers at least 10,000 yards in the same time frame, but I was on my own tonight, so it doesn't quite compare.
    Really really wanting to swim in the Sr. State meet tomorrow (USAS) with the rest of my team, but I elected to do the work Christmas dinner party instead and stay married.
  15. Wed, Dec. 12, 2012 7:00-9:00pm

    by , December 13th, 2012 at 01:33 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Front Scull, 25 V-Sit Scull, 25 Free, 25 V-Sit Scull) I'm way sick of sculling already...I'd love to do just a straight swim set for warmup one day.
    (600/600)

    12 x 75 SDK w/ fins @ 1:10 (went :55s)
    (900/1500)

    4 x 200 Free Pull @ 3:30 Desc. 1-4
    went 2:25/2:20/2:15/~1:35(150 yards cause it was gonna get bad with lap traffic) the entire group ended up only doing a 150 on the final one.
    (750/2250)

    16 x 50 IM Order (4 of each stroke) @ 1:15
    Drill/EZ/Build/FAST by 50s
    Finished up the Free w/ a :27

    100 EZ
    (900/3150)

    Main Set:
    6 Rounds of
    • 200 Free (w/ last 50 FAST) @ 3:30 (Desc. 1-3, 4-6)
    • 2 x 25 Free SPRINT w/ overkicking @ 1:00
    On the 200s I went 2:15/2:10/2:07, then 2:15/2:11/2:08

    200 EZ
    (1700/4850)

    10 x 25 Tombstone Flutter Kick @ 1:00 - pure fun for sure but not too bad
    (250/5100)

    400 EZ and out

    -------------------
    5500 Yards


    John was telling me to watch my left hand entry/catch as its gliding outward as I breathe to the right, rather than anchoring in the water and beginning my pull. Possible cause for some shoulder pain at times. Attempted to work on this, but I have to think hard while swimming to do it. I guess I've been "wrong" for so long that it's tough to change.

    It was nice to take off yesterday from practice. My daughter had a Christmas concert at school last night. She's in a select choir group, and they shared the night with a strings group, which was mostly violins. They all did very good, and it sounded great. All 4th and 5th graders in these groups.
    After that I took out my kids for some frozen yogurt fun. Went to the Blue Spoon, where you get to fill your cup, add whatever toppings you want (and they have everything), and then stick dad with the bill. At 55 cents an ounce, this got pricey really quick...over $20 for the 4 of us!! But it was fun.

    No more swim team practice with the group for the remainder of the week, but I'm gonna pay to play in the YMCA lap swims a couple times later in the week/weekend. I've got a few sets in mind, and they don't involved kicking or sculling.
  16. Mon, Dec. 10, 2012 7:00-9:00pm

    by , December 11th, 2012 at 01:47 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    600 (25 Free, 25 V-Sit Scull, 25 Breast*, 25 Front Scull)
    * all my breaststroke today was still done with dolphin kick. I did try out a few easy breast kicks during warmup, but could still feel a very slight "something" that wasn't right, so better to rest it longer than using it too soon and paying for it.
    (600/600)

    8 x 125 SDK w/ fins on back @ 2:00 (1:30ish)
    (1000/1600)

    3 x 300 Free Pull @ 5:00 Desc. 1-3
    went 3:35, 3:24, 3:12 <-- I guess the 3:12 last week wasn't a fluke!
    (900/2500)

    Main Set:
    16 x 75 "IM" Order @ 1:30 (4 of each stroke)
    • each 75 is 50 Stroke Build/25 Free FAST w/ overkick
    • went :51/:52s in the fly ones
    • went :55ish in the back
    • went 1:00 in the breast
    • went :47/:48s in the free
    200 EZ
    (1400/3900)

    6 x 200 IM @ 3:30 Desc. 1-3
    went 2:40 to 2:30s (I'm getting sick of breast w/ dolph. kick)
    (1200/5100)

    9 x 50 Flutter Kick w/ board @ 1:30
    • #1 EZ/EZ by 25s
    • #2 EZ/Build by 25s
    • #3 Build/FAST by 25s
    • repeat 3x
    (450/5550)

    200 EZ

    ------------------------
    5750 Yards
  17. Sat, Dec. 8, 2012 8:00-10:00am

    by , December 8th, 2012 at 02:10 PM (Fast Food Makes for Fast Swimming!)
    A couple hours at work this morning got me up at 5:00am, but at least I got something done and a few dollars in my pocket. I was very tired as I arrived at the pool though. Combo of last night's practice, plus work, plus a.m. swimming...I'm gonna sleep good soon.

    Warmup:
    1000 Choice (500 Free/500 Back)
    (1000/1000)

    10 x 125 SDK w/ fins @ 2:00 (75 Build, 50 Fast) - went 1:35-1:40s
    (1250/2250)

    Main Set: 10 Rounds of
    • 100 Free @ 1:30 cruise (was 1:06-1:10s)
    • 2 x 25 Free @ :45 AFAP Sprint (~:14s)
    150 EZ
    (1650/3900)

    3 x 300 Free Pull EZ @ 5:00 (went 4:00-4:20)
    (900/4800)

    Killer End:
    4 x 100 Free @ 1:15 (held 1:09-1:10)
    1:00 rest
    4 x 100 Free @ 1:10 (held 1:07s)
    1:00 rest
    4 x 100 Free @ 1:05
    • made 1st - 1:03
    • missed 2nd - 1:07 (took 3 seconds left @ 1:10)
    • missed 3rd - 1:06 (just left a couple seconds later
    • ~ 1:15 on the 4th one.
    (1200/6000)

    500 EZ EZ Stretch out cool down

    ------------------------
    6500 Yards


    for a measley total of 34,300 yards after 6 practices this week.
  18. Fri, Dec. 7, 2012 7:00-9:00pm

    by , December 8th, 2012 at 12:54 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a great night for a workout (meaning I felt great), and another plus was that there weren't a lot of folks at practice either, so we were really spread out compared to normal. Our 3 lanes had 3, 2, and 4 swimmers in them. I was in the lane with 2 swimmers, so I had it made!! No one over age 13 was there either, besides this 35guy having fun.


    Warmup:

    500 Free DPS
    100 Fly Drill 1 right, 2 reg., 1 left
    100 Back Drill 3-8-3
    100 Breast Drill 1 pull, 2 kick (did w/ dolphin kick)
    100 Free "Popov" drill
    100 IM Sprint - again no breast kick for me
    had enough time so I did another 200 Free waiting for the others
    (1200/1200)

    10 x 100 SDK w/ short fins @ 1:25 (went 1:20-1:23s)
    (1000/2200)

    Again, split for the taper kids going to Sr. State meet. For us non-taper folks:
    Main Set:

    6 x 300 Free @ 5:15 Desc. 1-3
    • target HR/10 sec. is #1 24, #2 27, #3 30 (which is 180 BPM)
    • I managed to control myself and actually went easy on the first ones
    • First Round of 3: 3:40/3:27/3:18
    • Second Round of 3: 3:40/3:22/3:12
    200 EZ
    (2000/4200)
    Quote Originally Posted by from FB:
    I finished a set of descending 300s Free w/ a 3:12. Not bad for in practice, from a push, at the end of an 1800 yard set. For reference, my season best time in the 500 is a 5:18, so I'm doing good. Very confident this season on my distance freestyle...I just can't wait to prove it later!
    500 Flutter Kick w/ board - not fast, but not "social kick" either. Tried to avoid cramping on my pushoffs...
    (500/4700)

    16 x 50 IM Order @ 1:15 (4 each stroke)
    • 1) Drill
    • 2) Build to fast
    • 3) Rev. Build from fast to relaxed/cruise
    • 4) FAST (went :29 Fly, :34 Back, N/A Breast, :26 Free)
    (800/5500)

    300 Free Pull EZ

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

    Great workout, and I can't wait till when I get a chance to show off my distance skillz...
  19. Thurs, Dec. 6, 2012 7:05-9:00pm

    by , December 7th, 2012 at 01:00 AM (Fast Food Makes for Fast Swimming!)
    Got in a little late again, but this should be the last time since my son's session of swim lessons ended tonight. Alas, he didn't advance on to the next group, but he is improving. I didn't think he'd go right from near nothing to big fish in 5 weeks, but you can dream right? Once he's in the pool, he has fun, but the hard part is getting him to get to the pool and get in. 6 year olds.


    Warmup:

    I got in a 200 Free out of the warmup period, then:
    12 x 75 Kick w/ fins & board (no fins for me) @ 1:30 fast/ez/fast by 25s. (went 1:15s)
    10 x 100 Free warmup stretchout pace @ 1:45 (held 1:11-1:14s)
    (2100/2100)

    Again, we split up into the Senior State taper lanes/non-taper lanes -->(my lane)
    Pull Set - each one @ LIFO + :30
    500 Free Pull @ 70% (went 6:05)
    400 Free Pull @ 75% (went 4:45)
    300 Free Pull @ 80% (went 3:23)
    200 Free Pull @ 85% (went 2:12)
    100 Free Pull @ 90% (went 1:02)

    100 EZ
    (1600/3700)

    12 x 50 Kick w/ board @ 1:10 3 of each stroke. Did 3 Fly, 3 Back, 6 Free
    (600/4300)

    3 Rounds of:
    • 200 IM @ 3:30 (Desc. by Rounds) (went 2:45/2:40/2:37ish)
    • 2 x 50 Free AFAP @ 1:30 (went :29/:28s)
    (900/5200)

    200 EZ and out

    -----------------
    5400 Yards


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


    I did dolphin kick in place of the breaststroke kick tonight like usual, as my groin pull is still giving me a hard time. Flutter kick and dolphin kick don't bother me, but it really sucks when I forget like tonight and accidentally do a breaststroke kick during the pullout! OUCH!
    I'm sure hoping things heal up, cause I'd like to be able to swim a 400 IM at some time, either the end of Dec. or mid-Jan. at a couple meets.
    Anyone know how long something like this takes to heal? I don't think its a very bad injury, and I haven't gone to see a doctor to ask either, nor do I ask for directions when lost.
  20. Wed, Dec. 5, 2012 7:15-9:00pm "Be Like That Guy"

    by , December 6th, 2012 at 01:16 AM (Fast Food Makes for Fast Swimming!)
    We had our awards ceremony starting around 6:30pm tonight for the meet last night. Luckily John flew through the group of people who were there, and just highlighted a thing or two about each person, 'cause we could've been a while. We had 112 swimmers, twice as much as the 2nd place team, yet beat them by 3 times as many points!!

    John told the group that he likes my work ethic, and my competitive spirit in practices. I'm always there pushing the kids that are more than 1/2 my age, giving him more leverage when the kids start complaining about the sets getting too hard.

    7:15pm
    Warmup:

    800 Free
    (800/800)


    18 x 50 Kick w/ fins & board (did w/o fins)
    • 6 @ :50 - made them
    • 6 @ :45 - made 4 of them, skipped #11, made #12
    • 6 @ :40 - did 4 of these, but didn't make the interval whatsoever!
    (750/1550)

    We got separated into different lanes based on who is going to the Senior State meet in Federal Way, and who is there to work hard (not tapering). I'm in the work hard group.


    Main Set - Be Like That Guy (way too much backstroke):


    3 Rounds of 4 x 200 Choice of Stroke @ 5:30 FAST, but all 4 in each round are the same.
    • Round 1 - Did Backstroke (2:30/2:25/2:22/2:25) - my time in the meet was 2:20.xx
    • Round 2 - Did Backstroke (2:35ish) legs getting tired
    • Round 3 - Did Backstroke (2:35/2:30/2:30) On #2 and #3 I challenged an 11 year old boy who was doing freestyle in the next lane over to race. He beat me, but not by much.
    On the final 200 of Round 3, all kinds of challenges started being issued up and down the pool, including from a girl who was doing freestyle and was way faster than my backstroke. I agreed, but said I'd be doing FLY to attempt to win the challenge.
    By this point the pool was pretty empty, so John spread us out across the 6 lanes, and I got my own lane, along with the girl doing freestyle in the lane next to me. It was on!! 35 year old flyer vs. 12 year old freestyler girl.
    Approaching the 75 turn, I was dead and wanted to quit, but knew I couldn't with all that was at stake. Just tried to maintain my breathing pattern and push on. Turns sucked, SDKs off the walls were non-existent. 150 down, 50 to go, she was just about tied with me, and we raced to the 175 together. Coming off the final wall I gave it all I could, and somehow managed to feel good doing it. Coach John was loving it! The 12 year old went a 2:14, just missing her lifetime best of 2:13, and I went a 2:12, just one second slower than the 2:11 I did in the meet last Saturday! Sometimes these challenges bring out the best in people, especially when you don't have a lot of prep time to think about them.

    200 EZ
    (2600/4150)

    4 x 25 Sprint Kick w/ board @ 1:00 FAST

    150 EZ and out

    --------------------
    4400 Yards
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