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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Tuesday, December 31, 2013 10:00-11:30am

    by , December 31st, 2013 at 08:03 PM (Fast Food Makes for Fast Swimming!)
    I got to break away from the action on my house project since my dad needed to go back to his house to work on something, so he dropped me off at the pool on the way by, and took my kids to his house to play for a while too. Perfect timing....and just what I needed to relax, and freshen up on my water skillz.

    I ended up doing sort of a double descending distance workout today...which sort of just materialized after the first warmup and kick set. It was good.

    500 Free, build as I go
    (500/500)

    (1000)
    20 x 50 Kick
    • 8 @ 1:00
    • 6 @ :55
    • 4 @ :50
    • 2 @ :45

    This worked great...I was holding :47s for the first 14, then dropped to under :45s, and blasted :42/:44 on the final 2. I must be tapered.
    (1000/1500)

    400 Free stretchout
    (400/1900)

    (800)
    3.5 times through: (did the 125 4x, and the 100 3x)
    • 125 Free Pull @ 1:30 (went 1:25/1:24/1:24/1:20)
    • 100 Free Pull @ 1:30 (cruised ~1:10s)

    (800/2700)

    300 Free stretchout
    (300/3000)

    (600)
    8 x 75 @ 1:10
    • 2 x (25 Fly, 50 Free)
    • 2 x (25 Free/25 Fly/25 Free)
    • 2 x (50 Free/25 Fly)
    • 2 x (25 Fly/25 Free/25 Fly)

    (600/3600)

    200 Free stretchout
    (200/3800)

    (400)
    8 x 50 SDK w/ short fins on back @ :50
    I started out good, then had to ease off a bit as my quads were starting to feel crampy
    (400/4200)

    100 Free stretchout
    (100/4300)

    (200)
    8 x 25 @ :30 Odds - Sprint Fly, Evens - EZ Free
    (200/4500)

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

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

    As for my house rebuild, it is going well. If you want to see photos, and haven't yet seen them, they are on my facebook album here:
    https://www.facebook.com/james.adams.526438/media_set?set=a.683439338355660.1073741829.1000006 88007191&type=1
    If you're not my FB friend, and want to see photos, I guess you'll have to send me a friend request first.
  2. Monday, December 23, 2013 5:40-7:00pm

    by , December 24th, 2013 at 12:03 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    150 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    50 Free
    100 Kick w/ board
    (900/900)

    2 x 125 Free Pull @ 1:30
    2 x 100 Free Pull @ 1:15
    2 x 75 Free Pull @ :55
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    (750/1650)

    8 x 50 Flutter Kick w/ board @ 1:00
    (400/2050)

    400 IM (by 100s)
    Fly @ 1:20 (went 1:09)
    Back @ 1:40 (made it - 1:20-25ish)
    Breast @ 1:40 (made it - 1:30ish)
    Free @ 1:20 (went 1:07)
    (400/2450)

    4 x 50 Flutter Kick w/ board @ 1:00
    (200/2650)

    400 IM (by 50s) - half the intervals of the previous 400 - just make 'em
    Fly @ :40
    Back @ :50
    Breast @ :50
    Free @ :40
    (400/3050)
    This one was a lot tougher to do than the 100s. Not as much rest between each stop and go I guess, even though it was 50s vs. 100s.

    2 x 50 Flutter Kick w/ board @ 1:00
    (100/3150)

    500 Free as:
    4 x 25 Free @ :20
    2 x 50 Free @ :40
    1 x 100 Free @ 1:20
    2 x 50 Free @ :40
    4 x 25 Free @ :20
    (500/3650)
    surprisingly enough, the 100 in the middle is actually a little tough, and sneaks up on you in this set.

    200 Flutter Kick w/ board
    (200/3850)

    8 x 25 Fly Fast w/ short fins @ :30 (went :15-:16s)
    (200/4050)

    100 Flutter Kick w/ board
    100 Free EZ

    --------------------------------
    4250 Yards


    Not a bad overall workout. I was given ideas for the 400 IMs and 500 from one of the assistant coaches who was helping with the novice level swimmers in the next lane over. He was telling me stuff the senior kids were doing the other day. Had to try it out.
  3. Saturday, December 21, 2013 500 Mile Club

    by , December 21st, 2013 at 08:26 PM (Fast Food Makes for Fast Swimming!)
    I got my Nike suit today...well, I qualified for my free gift from the GTD program at least.

    500.29 miles swum (=880,517 yards, =805,145 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2013 results.
    ! Most recent milestone achievement: 500 miles on 12/21.

    I swam with 4 others today in the YMCA lap lanes, and we circle swam! It was organized at least. Two of the guys couldn't exactly keep up with what Damon and I were doing, but they held up pretty good.

    Warmup (we all did something different)

    I did:
    500 Free
    100 Kick w/ board
    400 Free Pull
    (1000/1000)

    At this point I told everyone to decide on something around 500 yards or so, and we'll do it. Made the intervals work for a majority of us. Tony was a bit out of shape, so anything past the warmup was tough for him. Jeff doesn't have the formal swim team training, so he just does his best. Damon is just a year or more out of swim team shape, but he can lifeguard like the best of them!
    Damon's set:
    3 x 100 Free @ 1:45 Fast Pace (went 1:03/1:05/1:05)
    2 x 100 Free @ 1:30 Faster Pace (went 1:04/1:04)
    1 x 100 Free @ Fastest Time (went 1:03)
    I had fun with this. I can't do this on my own for some reason, but with the group it was easier to go faster.
    (600/1600)

    Tony's set: (Tony and Jeff used fins, Damon and I no fins)
    5 x 50 Kick w/ board @ 1:00
    1 x 100 Kick w/ board Fast @ 2:30
    5 x 50 Kick w/ board @ 1:00
    (600/2200)

    My Set:
    1 x 100 Free @ 1:30
    2 x 75 Free @ 1:05
    3 x 50 Free @ :50
    4 x 25 Free @ :25
    This was just a semi-short rest mini endurance set. Felt good.
    (500/2700)

    Jeff's set:
    200 Free @ 3:30
    100 Breast Fast @ 2:00 (I went 1:20) - not sure if that was fast, but it was my first breaststroke in a while
    200 Free @ 3:00
    (500/3300)

    -----------------------------
    3300 Yards


    This yardage carried me over the 500 mile distance for the year. That was all I wanted to get. Now it's just get in shape for my 200 Flys in a couple weeks.
  4. Thursday, December 19, 2013 12:30-1:00pm

    by , December 20th, 2013 at 03:45 AM (Fast Food Makes for Fast Swimming!)
    Only a half an hour available to me today. Work at home on the house was cut short since we'd finished the concrete work in the basement and need it to cure for a few days before doing some more in that area. I had to go to work early as well, so that's where I had a perfect 1/2 hour available to hit the pool, pull a PWB, shower and get to my job. Luckily, t-shirt and jeans works for my job. I couldn't stand having to put on a suit and tie daily. YUCK! I don't even know if I can tie a tie anymore either.

    500 Free warmup
    (500/500)

    Main Set (get right to it and go):

    2 Rounds of:
    • 150 @ 2:00 (125 Free, 25 Fly)
    • 125 @ 1:40 (100 Free, 25 Fly)
    • 100 @ 1:20 (75 Free, 25 Fly)
    • 75 @ 1:00 (50 Free, 25 Fly)
    • 50 @ :40 (25 Free, 25 Fly)
    • 25 @ :20 (25 Fly)
    • 75 EZ @ 2:00 gasping for breath the whole way

    (1200/1700)

    200 Free cruise till lap swim was over. Not bad for 1/2 hour!

    ----------------------------
    1900 Yards

    The main set was a good one. I think of it as good training for the 200 Fly. All endurance, with the fly at the end to make you work it when you're tired. As the set goes on, the fly gets more and more frequent. Fun times in my sick little world.


    1.58 miles (= 2,783 yards, = 2,545 meters) to next milestone (500 miles milestone).
    Looks like I may get to 500 Miles after all!! Hopefully this Saturday will do it for me!
  5. Wednesday, December 18, 2013 9:30-10:15am

    by , December 18th, 2013 at 05:19 PM (Fast Food Makes for Fast Swimming!)
    I was able to break away from the house remodel project for a bit to get to the pool. My dad stayed at home with my little one while I went to play. He was just planning the next phase anyway, so lots of standing around looking.

    This felt like I've been out of the water wayyyyy too much lately, and I never really felt good. My water cardio is almost down to nothing, as most of you know when you don't swim all the time, that first day back only feels good for about 75 yards or so...

    500 Free EZ
    (500/500)

    10 x 50 SDK on back w/ short fins @ :50 (held around :40s)
    (500/1000)

    Ended up talking a bit here with the head guard, who is also the assistant coach on the swim team. She's gonna be putting in her notice to leave the team soon. Lots of various "issues", and I agree with why she's doing it.

    500 Free Pull
    (500/1500)

    8 x 50 @ 1:00 (25 Fly, 25 Free EZ)
    (400/1900)

    ------------------------
    1900 Yards

    We have a semi-organized practice session coming up on Saturday at 11:00am at the eastside Y pool, if anyone is interested. It'll be me, and a couple lifeguards who need to get back in shape (including me), and maybe a couple others. Our only rule: WE WILL BE CIRCLE SWIMMING in a YMCA lap lane during YMCA lap swim time. OMG!!! What will people think!!???
  6. Saturday, December 14, 2013 12:15-1:00pm

    by , December 14th, 2013 at 05:40 PM (Fast Food Makes for Fast Swimming!)
    Short and sweet, that was about all the time I had. I'll be lucky to swim at all in the next upcoming week, as I have to work all 7 days more than likely.

    500 Free warmup
    5 x 100 SDK w/ short fins @ 1:30 (held under 1:20s)
    10 x 100 Free @ 1:20
    10 x 100 Free Pull @ 1:20
    (3000/3000)

    It was good enough for maintenance swimming. It was tough, but that was about all I had time for.

    I signed up for our home meet on January 12th, swimming the 400 IM, 200 Free (as Fly), 200 Fly, 50 Fly, 500 Free. Should be fun times...especially if I'm not in the greatest of shape.
  7. Wednesday, December 11, 2013 5:15-6:15pm

    by , December 12th, 2013 at 12:00 AM (Fast Food Makes for Fast Swimming!)
    Today was an all day workfest at my house. My dad and I replaced/reinforced 4 floor joists that were in serious need of fixing before we could install the beam which will be carrying the weight of the other half of the house. Also did a bit more demo work in the laundry room area to open up the walls to remove out some more of the piping.

    I was TIRED today when I arrived at the pool. Normally you'd figure on your day off from work it would be relaxing...but not lately. I about died at the pool during the first warmup portion.

    Warmup to Fast

    5 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20 (it started getting hard here)
    2 x 100 Free @ 1:15 (barely made them)
    1 x 100 Free @ 1:10 (yeah... )
    (1500/1500)

    100 Float on a kickboard and move my feet to get down the pool.
    (100/1600)

    8 x 75 SDK on back @ 1:10 (went :55s)
    (600/2200)

    100 EZ swim
    (100/2300)

    Main Set:

    4 Rounds:
    • 125 Free Pull @ 1:30 (went 1:21-1:23s)
    • 75 Free Pull @ 1:30 (went :50-:55s)
    • 50 Fly Fast (200 Pace) @ 1:00 - went :31s

    (1000/3300)

    200 Float with a board and move my feet a bit again.

    -----------------------------
    3500 Yards

    Sort of back and forth with the intensity today. Fast then relax for a while. Hit it hard, relax...I can't do that 2 hour 8,000 yard all out intensity anymore!
  8. Tuesday, December 10, 2013 5:00-6:00pm

    by , December 10th, 2013 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    Wow, finally back in the water!! Maybe I'll get to swim tomorrow night as well. I am on my "weekend", having Tuesdays and Wednesdays off from work. I still have to wait till my wife comes home from her work before I can leave the kiddos to get in the water.

    I'm so wasted tired on a daily basis now though. Not just from work, but first thing in the morning (7:30am) I'm up to get my son's meds before school, then by 8:00, my dad and his friend are here, and we have been working on the 2 bathrooms remodel/full renovations. This includes the re-routing of all sewer lines in the house, all plumbing. On top of this, fixing/replaceing the floor joists in the basement that were cut by some previous homeowner. GRRRRRR... Then all the cosmetic repairs...like putting the walls back together. It's going to be a big task, especially keeping one bathroom in "working condition" through the whole thing. It's no small task, but we're "all in" now. Thankfully I have my dad (engineer, construction, electrical, plumbing, concrete, basically anything non-desk job related). Between the two of us, we can get a lot done for minimal cost.

    Well...I guess this is a swim blog so:

    500 Free
    :20 rest
    400 Free
    :20 rest
    300 Free/Back by 25s
    :20 rest
    200 Free
    :20 rest
    100 Free (this was a 1:15) basically swam the same pace from the beginning, but shows how slow I was. It was somewhat painful as well, though I tried to keep it relaxed and stretched out.
    (1500/1500)

    10 x 50 Flutter Kick w/ board @ 1:00 (or straight 500 Kick since I was basically going :58/:59s)
    (500/2000)

    16 x 50 Free Pull w/ paddles @ :45
    8 x 50 Free w/ paddles and short fins @ :40 (felt nice to have some speed) went :31s
    4 x 50 w/ short fins (25 Fly Fast, 25 EZ Free) @ 1:00
    (1400/3400)

    100 EZ and gone.
    ---------------------------------

    3500 Yards


    Hopefully I'll get to get in tomorrow. This was more of a stretch out, get a feel for the water swim anyway. Only my Fly felt good today.
    200 Fly is still in my sights for my next meet in a few weeks...at least it's right here at home.
    http://www.inlandnwmasters.org/meets...nterInvite.pdf
  9. Wednesday, December 4, 2013 4:55-6:15pm

    by , December 4th, 2013 at 11:18 PM (Fast Food Makes for Fast Swimming!)
    Finally a chance to get in the water again! It's felt like I haven't been that wet lately, and I really enjoyed getting in the pool tonight, even though the first part was rough.


    Warmup:

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

    Kick Set:
    10 x 100 SDK on back w/ short fins @ 1:30 - kept them all under 1:20s
    100 Floaty EZ Kick w/ board
    (1100/2100)

    Main Set - from Tom's "Chaos Set":
    500 (225 Free, 50 Fly, 225 Free) @ 7:00 (went 6:10)
    400 (175 Free, 50 Fly, 175 Free) @ 5:40 (went 4:53)
    300 (125 Free, 50 Fly, 125 Free) @ 4:15 (went 3:35)
    200 (75 Free, 50 Fly, 75 Free) @ 2:50 (went 2:25)
    100 (25 Free, 50 Fly, 25 Free) @ 1:25 (went 1:10)
    (1500/3600)

    100 EZ Kick w/ board
    100 EZ Free
    (200/3800)

    12 x 25 Fly Fast @ :40
    (300/4100)

    6 x 50 Flutter Kick w/ board @ 1:00 cruised ~:55s
    (300/4400)

    100 EZ

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


    Finally got in a real workout, rather that just a "warmup swim" like I've usually been doing. I really enjoyed the main set today, and it was nice to have the Fly in the middle to break up the long freestyle swims. <--That's an odd statement, most people would be the other way around I think.

    No swimming for me the rest of the week...more than likely. They have a kids USAS meet at the pool this weekend, so no lap swimming on Saturday/Sunday when I normally could make it. Plus, I'm in the middle of a upstairs bathroom remodel with my father, and in the process we'll be renovating our downstairs bathroom as well. We have to do new sewer piping and freshwater lines for the upstairs, getting things more directly in line with the downstairs bathroom waste water lines, plus fixing up some other issues that the previous homeowners left for us. Surprise!! Yeah, thanks for that!