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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Thurs, Feb. 28, 2013 5:00-6:00 at the Y

    by , February 28th, 2013 at 11:26 PM (Fast Food Makes for Fast Swimming!)
    Finished up my month of February with 125,750 Yards in 25 sessions (Avg. of 5030 per session). I did enter into the February Fitness Challenge sponsored by the Tualitan Hills Barracudas Masters team in Beaverton, Oregon...and having my FLOG available was very very handy for this.

    My (production needed) 10 hour days at work are killing me, and will be killing me for the next week too. I have to be awake at 3:30am to be at work for a 4:00am start time. I'm SOOOOOOO lucky that I'm the head mechanic and I GET TO come in at the beginning to get the line turned on and everything set up for production. Makes for a really crummy day when I'm running on 5 hours of sleep or less after my normal evening swim time slot. My muscles just hurt tonight and I was sluggish. I blame it on the lack of sleep for sure.

    I did tonight's workout on my own in the YMCA lap lanes, as my team is off tonight with their Champs meet weekend starting tomorrow. I just did a simple workout, acting more like a lap swimmer than a swim teamer. Shared a lane with a tri-guy in training for the spring/summer season.

    Warmup:

    300 Free
    500 Free Pull
    200 Streamline Kick on back
    (1000/1000)

    10 x 50 SDK w/ short fins @ :45 (:40s)
    :20 rest
    10 x 50 Free Pull @ :40 (:33-35s)
    (1000/2000)

    3 x 200 Free @ :30 rest after first one, :15 rest after the second one
    Went 2:25, 2:20, 2:20
    1:00 rest
    4 x 100 Free @ 1:25/1:20/1:15/1:10 (held 1:07-08)

    200 EZ
    (1200/3200)

    4 x 100 IM @ 1:40 (went 1:12-1:15s)
    (400/3600)

    400 Free/Back at random EZ

    -------------------------------
    4000 Yards in 1 hour
  2. Wed, Feb. 27, 2013 7:00-8:30pm

    by , February 28th, 2013 at 01:31 AM (Fast Food Makes for Fast Swimming!)
    Finally...this tapering stuff is done after tonight! It was nice, but the high torque short fast stuff was bugging my shoulder, so I just took it easy tonight.

    Warmup:

    1000 Free - finally as well - a "real" warmup without the V-Sit stuff.
    (1000/1000)

    10 x 50 Kick w/ board @ 1:15
    (500/1500)

    2 Groups split up:

    I started in the deep tank:
    8 x Crosspool sprint bursts @ 1:00
    8 lengths of easy swim afterward
    (200/1700)

    Back to the lanes:
    3 x 100 Choice (all Free) @ 3:00 Broken :10 @ 25s
    First one I did a :53, then shut it down and swam the last 2 as the caboose in the lane EZ
    200 EZ
    (500/2200)

    500 Kick w/ short fins (50 EZ/50 Build to fast)
    (500/2700)

    4 x 25 AFAP @ 1:00 did all Free
    (100/2800)

    400 Free EZ
    (400/3200)

    Group got out for a last talk prior to champs...no practice with the group till Monday for me.

    John had me and two others not going to Champs do:

    3 x 200 Free @ 3:30 (Desc. 1-3)
    I did Free Pull - went 2:15/2:20/2:15

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

    I'll hit a couple lap swims sessions for the rest of the week. I know Friday's session has all 6 lanes available, so that's a no brainer. Thursday or Saturday we'll just have to see.
  3. Tues, Feb. 26, 2013 5:30-7:30pm

    by , February 27th, 2013 at 12:45 AM (Fast Food Makes for Fast Swimming!)
    John bumped the practice time forward to give us a little more space in the pool which was nice. Instead of the normal 6-7 per lane, we were 3-4 per lane. Much better that way...but my body was tired and didn't want to move today.

    Warmup:

    400 Rev IM (50 Drill/50 Swim)
    8 x 50 Kick w/ board @ 1:15
    400 Free Pull breathe every 3 (or 2 for me)
    (1200/1200)

    5 lanes of taper stuff for most of the group, and 3 of us not going to the Champs meet together in lane 6 to do the following:

    Main Set:

    4 x 200 Free @ 3:00 (Desc. 1-4) 2:20 down to 2:15ish
    1:00 rest
    4 x 200 Free @ 2:45 (Desc. 1-4) 2:18 +- 3 seconds at random
    1:00 rest
    4 x 200 Free @ 2:30 (Desc. 1-4) 3 @ 2:20, last one 2:14...I was "Sprinting" and that was the best I could do.
    I'm just sluggish today. Didn't sleep well last night, and had a rough day at work too.
    200 EZ
    (2600/3800)

    10 x 100 SDK w/ short fins @ 1:30 (1:20s)
    (1000/4800)

    8 x Dive 12.5 breakouts, 4 Dive 25 @ coach's go
    (200/5000)

    600 EZ cooldown
    ---------------------------------
    5600 Yards

    Last practice for the week will happen tomorrow night. No Thursday practice as 85%+ of the team will be traveling to Moscow, ID for the Champs meet - 3 full days of prelims/finals. I took a look at the heat sheet, and I would have really good competition. I'd more than likely make the consol heat of finals, and could've possibly got lucky to break into the top 8 in a few events. But...I'm also glad I'm not swimming this meet. A 3 full day meet would just wipe me out right now!
  4. Mon, Feb. 25, 2012 7:00-9:00pm

    by , February 26th, 2013 at 02:27 AM (Fast Food Makes for Fast Swimming!)
    I'm enjoying taper time...at least that's what my team is doing in preparation for the Champs meet this coming weekend. I'm doing things right along with them, for the most part. I figure with my masters SCM meet coming up in Idaho next weekend, I can enjoy a little rest now, and see what I can blast away at with times...and then build it back up for a month or more prior to Indy's taper time.

    Warmup:

    600 (25 Free/25 V-sit/25 Breast flutter kick/25 V-sit)
    (600/600)

    12 x 100 Flutter Kick w/ long fins & board @ 1:50 (Desc. 1-3)
    I decided to switch it up a bit with the extended rest and try out a little flutter with a board. Normally on short rest I end up cramping while kicking on my stomach, but today I was okay with the longer rest.
    (1200/1800)

    400 Free Pull Desc. 100s
    (400/2200)

    Main Set: Rotating Lanes Circuit

    Lane 6-
    12 x 50 Free @ 1:00 Holding 500 Free pace
    Started at :30/31s, then all :30s, last couple at :29s

    Lane 5-
    8 x 50 Choice Drill (did Fly) @ 1:30
    The following drill takes up the entire 50, just keep the pattern through the turn
    Did 3R/3L, 2R/2L, 1R/1L, Regular Fly to finish (about 3-4 strokes)

    Lane 4-
    4 x Broken 100s @ 3:00 w/ :10 rest @ each 25
    (went :54/:54/:53/:52)

    Deep Tank widths-
    12 Cross Pool Sprints @ 1:00

    200 EZ
    (1800/4000)

    8 x 25 @ 1:00 Odds EZ, Evens AFAP Sprint
    Did all Free...beat the 12 year old girls next to me.
    (200/4200)

    600 EZ cooldown

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


    I'm feeling fast, and wish I could shave and throw down a 500 Free. For some reason I feel like I could break 5:00. I want to race this weekend with the team, but I have to be in Seattle to send off my mother-in-law at the airport. Oh well...that's life.
  5. Sat, Feb. 23, 2013 7:00-8:00am Swim-a-thon Complete!

    by , February 23rd, 2013 at 04:30 PM (Fast Food Makes for Fast Swimming!)
    I ended up getting a pretty favorable group of lanemates for my swim today. 4 guys, (Myself, Jared – 15 year old H.S. State finalist in the 500/100 Breast, Alex – 17 year old H.S. State relay swimmer and good 500 swimmer, and Henry – 14 year old guy I’d been training with all season)

    Was out in a ~5:40 at the 500. I stopped for about 15 seconds somewhere around the mile point (+- 200 yards) to stretch out my muscles, and let Jared go by me. He got too far ahead of me for any draftwork to come into play, but I kept an eye on him to attempt to keep him close to me. A couple more stops somewhere around 2500 & 3000 for a goggle clearing. These few stops were only for a few seconds at a time, so my body wouldn't cool down any. Somewhere in this area I did a 200 alternating 25 Back/25 Free, and it felt awesome to do something different, plus get unlimited oxygen for a bit. My final stop at ~4000 (~46-47 minutes) to ask how many lengths I was at. My daughter yelled out “158!!”, so 1050 yards to go!!

    I figured I could count the final 1000 (and came close). I ended up passing Jared back around 800-900 to go in the swim to regain the "lead" in the swim. He was very thankful that I was there for a little draft he told me at the end. I was feeling strong now knowing how far to the end, but when you're just swimming back and forth with no idea of where you are in a swim it gets hard to keep going.

    About 400 to go, I really started the countdown, and my pace was picking up considerably at this point. The final 200 felt like a race (somewhat), and was happy to be basically done with this thing. Jared’s mom stopped me on my final 50 flip turn (since I miscounted) to say we had just completed the 200 lengths. Jared was a few yards behind me. I looked at the clock and the minute hand was still shy of the hour mark, so that part alone made me really happy!

    5,000 Yards completed in 58:40 this morning!

    Alex was about 400 Yards behind us, and Henry was about 500+ behind us. We all worked well together in the lane, and coordinated passing attempts to not make anyone have to stop. It was high-5s all around at the end. We even got in another 400 cooldown before anyone else was remotely close to finishing the swim.

    Throughout the swim I was watching the pace clock and could see I was going 1:07-1:10 per 100 at varying points of the swim, so knew I was basically on track to my goal of under 1 hour. It sure hurt like a mother though!! This is the reason I don’t sign up for the USMS long distance postal swims, and probably why I don’t truly enjoy OW swimming. I may be good at pool distance swimming, but I think I’m built more for the “shorter” long distance.

    Did a 400 warmdown of 100 Free/100 Back to finish off the day

    ------------------------
    5400 Yards
  6. Fri, Feb. 22, 2013 4:00-5:45pm

    by , February 22nd, 2013 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    Practice was earlier tonight because they were having a girls basketball tournament tonight, and the locker rooms at the high school would be restricted access later in the evening, so we were able to bump the practice forward a few hours which was nice.
    Most of the team was doing relay starts and sprints all practice long, after having a 20-30 minutes of meeting stuff with the coach in a group setting. 3 of us (Me, Hannah - H.S. State Champ girl, and another visiting swimmer from the PNS LSC) who aren't going to the Champs meet next weekend did the following workout:


    John just wrote it on the white board and let us go...
    Warmup:

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

    10 x 100 SDK w/ short fins @ 1:25 (1:15-1:19s)
    (1000/1600)

    All on LIFO + :60
    Get faster (per 100) on each one
    500 Free Pull (5:50 - 1:10/100)
    400 Free Pull (4:35 - 1:09/100)
    300 Free Pull (3:20 - 1:07/100)
    200 Free Pull (2:10 - 1:05/100)
    100 Free Pull (1:02 - 1:02/100)
    (1500/3100)

    3 x 200 Stroke @ 5:00 Broken @ 50 for :15 sec - Did 1 Fly, 2 Back
    (600/3700)

    3 x 100 Free @ 3:00 Broken @ 25 for :10 sec
    (300/4000)

    8 x 100 Choice (did all Free) @ 2:00 Alt. 1 EZ/1 Fast - ended up doing all EZ
    (800/4800)

    Joined the others for a few dive sprint 25s
    4 x 25 Free from the blocks

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


    Swim-a-thon tomorrow. Anyone who wishes to donate, here is the link. Help out this old guy to make "quota".
    http://www.teamunify.com/TUMoney.jsp...mberid=1582120

    Plus I'm going to attempt to make the 5000 yards in under an hour, which may be tricky with the number of kids I may be sharing a lane with.
  7. Thurs, Feb. 21, 2013 7:00-9:00pm

    by , February 22nd, 2013 at 02:07 AM (Fast Food Makes for Fast Swimming!)
    A much much better night. No back nerve pinching issues like I had yesterday, so I went at it. Also the high school boys (all 3 of them) came back and made the fast lane like it used to be in the fall. Intense workout.


    Warmup:

    1000 Free
    (1000/1000)

    10 x 100 SDK w/ long fins @ 1:25
    I left my short ones at home so I borrow from the YMCA supply. Long fins make the kicking soooooo easy.
    (1000/2000)

    10 x 100 Free Pull @ 1:40 (went 1:03-1:05s)
    I led these, but had I gone slower I would've had Jared right on me
    (1000/3000)

    Main Set (Super 500s - IM Style)

    4 x Super 500s @ 9:00
    • All 25s are Sprint, the other distances are relaxed, or in our case with the H.S. boys...Sprint also!!
    • Take :10 rest between each distance
    • 25 Free
    • 50 Fly
    • 25 Free
    • 75 Breast
    • 25 Free
    • 100 Back
    • 25 Free
    • 75 Breast
    • 25 Free
    • 50 Fly
    • 25 Free

    We were coming in just a bit under the 8:00 mark, so had about a minute rest on each. I was sandwiched between the leader Jared, and another kid Alex the whole set. Depending on the strokes it was interesting, but neither of the 3 of us were going to slow down for the others to get by.

    100 EZ
    (2100/5100)

    6 x 50 Free @ :45 into
    6 x 50 Free @ :40 into
    6 x 50 Free @ :35
    just make them.
    This was tough, I led the group, but Jared was right on me. He is a 4:52 500 Freestyler from last week's H.S. State meet, but since he led the IM set, I volunteered for this one.
    (900/6000)

    800 Free cooldown

    -------------------------------
    6800 Yards


    Tomorrow the team is going to work on their relays and exchanges for the Champs meet which is another week away, but John will have 2 lanes available for those of us not going to Champs to have a real workout.

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

    Then on Saturday is the team's annual Swim-A-Thon. John has told the group that no one will be "going for any records", etc. etc. on the swim, and that he'd prefer that most take all of the 2 hours to swim their 5000 yards.



    I'm not going to get a record, but the group of boys I swim with can still bring it in around an hour anyway swimming "EZ", so I'm going for my <1 hour swim for the 5000 yards. I'm not going to go crazy though if the lane conditions don't allow me to go fast though, I still have respect for my teammates.

    *** If anyone would like to donate to my team's swim-a-thon efforts, feel free to send me a private message, and I can give you the information on how to donate.
  8. Wed, Feb. 20, 2013 7:00-9:00pm

    by , February 21st, 2013 at 02:32 AM (Fast Food Makes for Fast Swimming!)
    I tweaked my back somehow over the past day. Not sure if it was from the dives at the end of last night's practice, or from something at work today, but I was a bit tender during the later half of my workday. I injured my lower back working as a laborer at a saw mill when I was about 23 years old, and I've had issues off and on with it since then. Lower back pain sucks, and I'll probably have to be careful about it for quite a while.

    I decided to try out swimming tonight, just to see how it felt, with plans to vacate if the pain was there. No pain, but I just took it easy...no fin dolphin kicking today, all freestyle, and "slow" swimming in place of the broken fast efforts.

    Warmup:

    600 (25 Free/25 V-sit scull)
    (600/600)

    12 x 100 Kick w/ fins
    3 @ 1:25, 3 @ 1:20, 3 @ 1:15, 3 @ 1:10
    I did 12 x 50 Flutter Kick w/ board EZ while the kids worked hard.
    (600/1200)

    Main Set = Circuit Set (5 stops)

    Lane 6:
    3 x Broken 200 Free @ 5:00 w/ :15 rest @ each 50
    I was around 2:05-2:10 for my add-up times. Just cruising.

    Lane 5:
    6 x Broken 100 Choice (did all Free) @ 2:30 w/ :10 rest @ each 25
    Around 1:00 or so on these

    Lane 4:
    2 x Broken 400 IM (did 400 Frees) @ 7:30 w/ :20 rest @ each 100
    I was going around 1:08s per 100 on these. My back was beginning to loosen up a bit now so things were much better. Still wasn't going to push anything.
    (2000/3200)

    Deep Tank Stage 1:
    15 x cross pool Sprints @ 1:00
    (~200/3400)

    Deep Tank Stage 2:
    15 min. of vertical flutter kicking w/ arms hugging yourself

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

    ~3400 Yards of 90% easy efforts today. I left the pool not tired at all compared to normal.
  9. Tues, Feb. 19, 2013 7:00-9:00pm

    by , February 20th, 2013 at 01:45 AM (Fast Food Makes for Fast Swimming!)
    Now that high school boys season is over, we had a few more folks back in the pool, one of which I gladly welcomed back to the pool so he can be the lane leader and knock down some of the waves for me. That's the old man using his brain to let the youngin' do the dirty work!

    Warmup:

    300 Free
    300 Kick w/ board
    300 Free Pull
    (900/900)

    30 x 50 SDK w/ fins (10 @ :50, 10 @ :45, 10 @ :40)
    I missed quite a few of the :40s, but still kicked all 30 of them.
    (1500/2400)

    Main Set:

    12 x Broken 100s @ 3:00, w/ :10 rest between each 25
    Same stroke in sets of 4.
    I did first 8 Free, last 4 were Fly
    For the Frees I went :53-:56s, For the Flys :55-:57s

    These were just intense. I was breathing hard most of the way through, even with having about 1:30 of full rest between each one. Lots of fast swimming though.

    200 EZ Swim
    (1400/3800)

    4 x 100 Kick w/ board @ 2:30
    #1 & #3 - EZ relaxed
    #2 & #4 - All out - did flutter (1:31, 1:28)
    (400/4200)

    6 x Dive 25s Sprints @ coach's go, walk back around @ ~1:30
    Free/Free/Back/Breast/Fly/Free
    (150/4350)

    250 EZ

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

    The kids are now definitely into their "quality" phase of the training right now, with their A Champs meet coming up in two weeks, and Sectional meets coming up soon after as well. I'll be swimming/tapering right along with them, and use it toward my next SCM masters meet in Couer d'Alene, Idaho in a few weeks.
  10. Mon, Feb. 18, 2013 7:00-9:00pm

    by , February 19th, 2013 at 01:49 AM (Fast Food Makes for Fast Swimming!)
    6 or more swimmers per lane today...gonna be interesting


    Warmup:

    1000 Free breathe every 3 (I breathe on right side only)
    (1000/1000)

    10 x 100 SDK w/ short fins @ 1:25 (held 1:20s)
    (1000/2000)

    10 x 100 Free Pull @ 1:40 (started at 1:08, descended down to 1:03s)
    (1000/3000)

    Main Set:

    5 x 200 (IM or Stroke) @ 4:00 Max Rest - I did IMs
    went 2:33/2:30/2:30/2:29/2:26
    that 6 per lane thing is not fun doing these...I was running in to lap traffic

    5 x 200 Free @ 3:30 Max Rest
    went 2:10/2:13/2:15/2:15/2:11
    also had to deal with lap traffic a few times
    (2000/5000)

    continued with more fun...

    3 x 100 Free @ 1:20 (held 1:07s)
    1:00 rest
    3 x 100 Free @ 1:15 (held 1:09s)
    1:00 rest
    3 x 100 Free @ 1:10 (held 1:04s)

    100 EZ
    (1000/6000)

    6 x 25 ALL OUT @ 1:00
    I went last in the lane and had fun riding the draft train for once.

    200 EZ

    --------------------------------
    6350 Yards
  11. Sunday, Feb. 17, 2013 Kirkland Meet Results

    by , February 17th, 2013 at 09:27 PM (Fast Food Makes for Fast Swimming!)
    I took off this morning around 5:15am for my trip over the mountains to the west side of the state again. I checked the pass report and viewed the Dept. of Transportations webcams for the mountain passes, and everything looked okay and good to go, so I didn't bother much in my vehicle selection. I took my normal '83 Toyota pickup (100% 2007 rebuild by me) that I drive on a daily basis, figuring it would be no problem. Well, I got to the base of the mountain pass, and the pass report sign was flashing so I tuned in on the radio to find that my pass was Traction Tires Required.
    Great!! "Too late" to turn back and get my wife's car, that would put me over 1 1/2 hours off my schedule and would've made for issues, so I just forged on with plans to take it easy if needed. Well, the snow got heavier and heavier, not really a lot on the roadway yet, but I knew the west side of the slope would get thicker...this is also the downhill side for the direction I was traveling.
    Well, I was going slow and easy, and on the downhill had a left turn coming ahead. My foot barely touched the brake pedal, and WHHHHEEEEEEEE!!!!!! I was skiing! In my truck!! Fortunately swimmers are the only ones up this early on a Sunday morning (and quite a few insane skiers), so I had the whole highway to manuever my truck around to get it under control. No problems, other than raising my heartrate to the EN3 level really quickly!!
    I'm sure I left those tracks in the snow of a spinning, sliding vehicle that we've all seen before and wondered how it ended up.
    Good news is that I made it down okay, swam the meet, and the return trip home at 1:00 in the afternoon was without incident. No snow at all on the roadway in fact!

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

    Started off with a nice stretched out 1000ish worth of Freestyle, with a few lengths of Fly drill mixed in near the end. One pace 50 Free, which I did a :30. Zero diving, just a little stretch out in the hot showers.
    I hadn't done much fly at all this past week, let alone the past month since I began having shoulder soreness a while back. But I never really did a lot of fly in practice to begin with, so I figured I'd be okay.

    200 Fly - 2:07.50 - New LMSC Record 35-39
    27.75 / 32.09 (59.84)
    32.98 / 34.68 <--- UGH!! at the 175, and That Guy was coming, but thankfully it was SCY, not SCM
    I looked back at my swim results database, and this is actually my 4th fastest 200 Fly for me, with my fastest being a 2:06.30. I was on track to better that today, till somebody was throwing pianos in the pool. I got hit with a small one, but a few other big ones hit too!

    200 IM - 2:11.14
    27.57 / 34.76 / 39.37 / 29.44
    My fastest time in over 2 years. I know I can improve on this race all around. I was really only happy with the final split.

    7 heats of 50 Fly rest, then...

    50 Fly - 26.23
    Right on par with where I've been when I swim this event...the one 50 I don't mind swimming. I almost kissed the wall on the turn taking a short stroke and almost regretted it.

    Afterward, I did a 300+ straight swim at a quick pace during the 10 minute break. I was probably going around 1:10-12 per 100 during it. My body needed to get a little jump start to it for the last couple events, rather than just having some EZ swimming in the 14 yard long cooldown area.

    100 Fly - 57.77
    27.03 / 30.74
    I would've like to go faster, but you can't have everything all the time. At least my kick respond to my brain's command on the final 25, so I could drive through the waves of the leader next to me who went a :53

    200 Free - 1:55.81
    26.75 / 30.03
    30.12 / 28.91
    I was happy with this race, and it was the fastest 200 Free I'd done in years too! I need to be able to bring down the middle two 50s into the :28 range as well, but that will come later in the season. My kicking training is what brought me home on this race.
  12. Friday, Feb. 15, 2013 4:00-5:45pm

    by , February 15th, 2013 at 11:39 PM (Fast Food Makes for Fast Swimming!)
    This workout was basically "The Calm Before The 200 Fly Storm" which is coming up in Kirkland on Sunday morning. Besides my 200 Fly at Mesa Nationals, I believe this is going to be the fastest, most competitive 200 Fly heat I've ever done in a masters meet setting:

    Event 4 Mixed 200 Yard Butterfly

    Heat 2 of 2:

    1 Lautman, Scott M60 Blue Wave Aquatics 2:17.17
    2 Yung, Cejih M27 Lake Washington 2:06.00
    3 Chapman, Chris M25 Lake Washington 1:56.52
    4 Adams, James M35 Hydropower Masters 2:05.35
    5 Guy, That M39 Gold's Eastside 2:07.30
    6 Rogers, Randy M54 Bainbridge Aquatics 2:26.51

    It should be a very good race across the pool, and I hopefully don't get "dropped" from the pack.

    The profiles:
    Scott recently set the Masters WR in the 200 SCM Fly for 60-64s.
    Cejih and I duke it out for the first 100 of the 400 IM (after the first 100 he leaves me in the dust), so I can just imagine.
    Chris is a top of the line sprinter, who recently did a :49 100 SCY Fly, and a 1:53ish (??) 200 SCY Fly in a USA-S meet.
    James is a wanna-be swimmer.
    That Guy is an insane wanna-be swimmer.
    Randy is probably very excited to be in our heat.

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

    Warmup:

    1000 Free 50 breathe @ 3/50 breathe @ 5 - James did breathe only to the right side.
    (1000/1000)

    10 x 100 SDK w/ short fins @ 2:00 MAX REST (ranged from 1:10-1:17)
    (1000/2000)

    400 Free Pull (50 EZ/50 Fast) @ :30 rest
    300 Free Pull EZ @ :30 rest
    200 Free Pull FAST @ :30 rest (went 2:03)
    100 Free Pull EZ
    (1000/3000)

    John split us up at this point, and made most of the kids do a lactate 100s set off the blocks...something like 5 x 100 @ 5:00 or so. Glad I wasn't doing that.
    He had the two "masters folks" (me and a Jen, 39F) and another girl do:

    4 x 300 Choice EZ @ 4:30
    I did all freestyle and just stretched them out holding ~3:45s.
    (1200/4200)

    The younger girl got out, and then Jen and I did 3 x 200 Free Bucket Pulls @ 1:00 rest.
    I hadn't really done buckets in any length more than a 25 or 50 at a time. You can't really do flip turns while pulling a bucket, so I felt like a YMCA lap swimmer on the turns but with paddles and bucket I was going ~3:20s for my 200s. I wasn't trying to rip my shoulders off, but was giving a good amount of force.
    (600/4800)

    200 EZ

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


    No practice for us tomorrow, as John is heading to Ellensburg to join the rest of the coaches for the Jr. Champs meet that is going on. We have 60 or so kids in the meet, and this is a prelim/final meet for all the swimmers who don't have the "A" qualifying times in our LSC. Our A Champs is coming up in 2 weeks when the rest of the team will go to that one. I have to miss it (darn).
  13. Thurs, Feb. 14, 2013 7:00-9:00pm I Heart This Day

    by , February 15th, 2013 at 02:15 AM (Fast Food Makes for Fast Swimming!)
    It was amazing at practice today. All the teeny bopper girls were all off with the "guys of a lifetime" on their dream dates for Valentine's Day. Meanwhile, those of us at the pool got the luxary of having only 3-4 per lane, which was great compared to our normal day. Plus I didn't have to listen to all the teenage girl chatter either...so a double win!!

    Warmup:

    300 Free
    10 x 50 Tombstone Kick @ 1:30
    (800/800)

    Pull Set (My Main Set #1):

    All on LIFO (Last in, first out) + :30
    Goal is to start EZ, and make each one faster on the effort level
    500 Free Pull (went 5:45) avg. 1:09
    400 Free Pull (went 4:26) avg. ~1:07
    300 Free Pull (went 3:16) avg. 1:05+
    200 Free Pull (went 2:04) avg. 1:02
    100 Free Pull (went 1:00) avg. 1:00

    100 EZ
    (1600/2400)

    The true MAIN SET:

    3 x 200 IM @ 5:30 Broken at 50s for :15
    went roughly 2:20/2:20/2:16
    3 x 200 Stroke @ 5:30 Broken at 50s for :15 (I chose Back)
    went roughly 2:25s, maybe a bit faster
    3 x 200 Free @ 5:00 Broken at 50s for :15
    went 1:57/2:00/1:55

    200 EZ
    (2000/4400)

    3 x 100 SPRINT Free w/ fins @ 3:00 (I used my short fins on the first 2, went barefoot on #3)
    went :57/:54/:58
    (300/4700)

    300 EZ cooldown

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

    Feeling pretty good in the pool. We'll see what happens this coming weekend. Plans are that I'll be attending the meet on Sunday for a little fly "business trip". I sure hope I can catch a draft and not get too far behind Mr. Chapman in the 200 Fly. It's not often I'm eating the direct wake of someone in the 200, and I'm not looking forward to it.
    Categories
    Uncategorized
  14. Wed. Feb. 13, 2013 7:00-9:00pm

    by , February 14th, 2013 at 02:23 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

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

    10 x 100 SDK w/ short fins @ 1:25 (1:20-1:22s) just cruising them
    (1000/1600)

    3 x 300 Free Pull @ 5:00 Desc. 1-3 (went 3:55*, 3:25, 3:14)
    * That first one could've been a 250 @ 2:55, but we did feel like we were going slow, so it may have been a 300 @ 3:55. ????
    (900/2500)

    Main Set:

    10 x 100s @ 2:30 Broken @ 25s for :10 each
    Went all Free, avg. 56/57s
    somehow the 12-14 year old kids were going 53s/54s/55s behind me. Who knows, but I'm pretty sure their :10 sec breaks were less than :10

    200 EZ
    (1200/3700)

    16 x 50 Fast @ 1:00 (4 of each stroke)
    (800/4500)

    800 Flutter Kick w/ board (I chose no fins)
    (800/5300)

    8 x 25 Sprint @ 1:00
    (200/5500)

    200 EZ

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

    I was just sluggish on this workout. My body doesn't really care for the broken swims, but the team is beginning to get ready for their end of season championship meets, with the Inland Empire Champs in 2 weeks. I won't be going since I have to be in Seattle that same weekend to send off my mother-in-law to El Salvador for the month. We'll later be joining her the final week of March.

    EDIT:
    I just saw they added the meet heat sheet for the Lake Washington Masters Meet this Sunday. Gonna be a fast 200 Fly race at the beginning. I sure hope I'm in it.
    https://www.clubassistant.com/c/D63F...ional_2013.pdf

    Updated February 14th, 2013 at 02:38 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  15. Tues, Feb. 12, 2013 7:00-9:00pm Back at it

    by , February 13th, 2013 at 02:09 AM (Fast Food Makes for Fast Swimming!)
    Well, that was a very short lived scare from last night...though I'm still going to take it easy (for the most part) throughout the week.

    Warmup:

    300 Free
    6 x 50 Kick w/ board @ 1:10 (:48s)
    6 x 100 Free Pull @ 1:40 (cruised 1:10s for 2, then 1:08s for 2, then 1:06, then 1:04)
    (1200/1200)

    20 x 25 w/ short fins @ :45
    • Odds SDK underwater
    • Evens Sprint Free (did relaxed free)

    (500/1700)

    20 x 50 FAST Choice Swim in groups of 4 @ 1:20
    I did 8 Free, 4 Back, 8 Free...sandbagged and played the caboose in the lane, just swam them "EZ", still holding 30s/31s on the frees

    150 EZ
    (1150/2850)

    My Main Set:

    5 x 300 Free @ 5:00 Odds FAST, Evens EZ
    I let Henry go first on these...well at least the first 4, but I was right on him encouraging him along, which he actually needed. On the last one I was ready to let it rip, so I went ahead of him. Felt good to get moving finally...and no sense of pain whatsoever.
    Went 3:18/3:30/3:17/3:30/3:10

    100 EZ
    (1600/4450)

    8 x 25 Dive Sprints & walkaround @ ~1:00 (coach's sendoff) That's not a lot of time with the walkaround too...I'm getting compared to these youngsters.

    150 EZ

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


    Not a bad day's work. I was happy with it, considering what I went through last night. It looks like my back or shoulder was just out of alignment or something, and my wife did well with her heels driving deep into my back last night. I still remember the relief I felt all over my body when she was able to pop something back into position. Damn those AFAP efforts in practice!
  16. Mon, Feb. 11, 2013 7:00-9:00....uh, well...8:30

    by , February 12th, 2013 at 01:44 AM (Fast Food Makes for Fast Swimming!)
    Warmup

    600 (25 Free/25 V-sit scull)
    (600/600)

    10 x 100 @ 1:50 SDK w/ short fins MAX REST
    (1000/1600)

    Main Set: (did our rotating stations again):

    4 x 200 Free @ 5:00, broken :10 @ each 50
    went 2:01-2:03

    8 x 100 Choice @ 2:30, broken :10 @ each 25
    did 7 Free, mainly holding 55s, last one Fly - did a 59
    (1600/3200)

    That last one was my BIG MISTAKE. I felt a huge pop in my shoulder, on the back side. I have a bit of pain there now, and it reaches across my back toward my neck area, but mostly in the shoulder region.

    I ended up swimming a few 100s easy in the next lane just to see what I had, but it was a no-go for the night, so I got out. I did manage to get my wife to do a little "dig her heels in" massage on my upper back/shoulder area, and got another pop in my back that felt awesome. A lot of the pressure went away, but the pain is still there a bit. I'm gonna take it really really easy for a while, and sad to say or think it, but I may have to bag the meet this coming weekend in Kirkland. Mainly with the events I signed up for, I just don't see myself being able to accomplish all that Fly on Sunday. It'll be my first events skipped as a masters swimmer I believe. I guess that officially makes me human, but it ticks me off a bit too. Oh well. Work in the morning.

    3600 Yards total for the night
  17. Sun, Feb. 10, 2013 1:00-2:15pm at the YMCA

    by , February 10th, 2013 at 08:26 PM (Fast Food Makes for Fast Swimming!)
    It was icky poo hot in the pool today. That was the only negative point of the day though. I had good swimming conditions otherwise. I was solo in my lane for the first 20 or so minutes, then #2 came, and then didn't have a 3rd person till I was past 3000 yards, but the 2nd person got out shortly afterward, bringing me back to 2 in the lane. On the public swim side of the pool there were only 2 teenage girls playing for most of the session, and a mom & dad came with their 3 kids later.

    I planned to just do a somewhat straight-thru type of swim today, since usually my YMCA lap swim sessions get me pretty , but today was okay.

    Warmup/Main Set/All-In-One workout:

    I took just enough rest between each thing to change equipment, which was typically 5 seconds or less. I didn't really check times except for the couple that are noted. It was pretty much just cruising, aside from the final 500 which I picked up a bit.

    100 Free
    100 Kick w/ board (all my kicks were ~1:50-2:00)
    150 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    250 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    350 Free Pull
    100 Kick w/ board
    400 Free Pull (did a 4:45)
    100 Kick w/ board
    450 Free Pull
    100 Kick w/ board
    500 Free Pull (did a 5:45)
    (3500/3500)

    10 x 50 Kick w/ board @ :55 (got 3-5 seconds rest)
    (500/4000)

    5 x 100 Free EZ @ 1:20

    -----------------------------
    4500 Yards
  18. Friday, Feb. 8, 2013 7:00-9:00pm

    by , February 9th, 2013 at 02:05 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500:
    2x thru the following (50 Free, 50 Doggy Dig, 50 Breast, 50 Front Scull, 50 Free)
    (500/500)

    10 x 100 SDK w/ short fins @ 1:25 (1:20s)
    (1000/1500)


    Main Set:

    6 x 250 Free Pull @ 4:00 done in 3 sets of 2...each set of 2 is a "broken 500" negative split
    • 2:55/2:36
    • 2:55/2:36
    • 2:50/2:34

    1:00 bonus rest after the last 250
    then:

    500 Free for time...to be done "similar" to the above negative splitting.


    • went 5:28
    • that's my fastest ever adult in-practice 500 swim...not that I've actually ever tried to do a 500 fast on my own before.
    • 5:15 was my meet time from 2 weeks ago, and this swim tonight was done in my normal practice gear...accompanied by size 38 nylon mesh drag suit...and 3 others in the lane to dodge.

    (2000/3500)

    150 EZ

    10 x 50 @ :50, holding your best 500 50 splits (I was to shoot for 30/31s)

    • the first 4 or so were rough, holding 31s, with one 32 in there.
    • the final 6 I got going and came down to all 30s, and a 29 at the end.


    150 EZ
    (800/4300)

    16 x 50 @ 1:15 - 4x thru IM Order - 80% effort
    (800/5100)

    Bucket Pulling Relays - did Free, Fly, Back, and Free (I went twice on each)
    This is our "fun".

    200 EZ

    ----------------------------
    5500 Yards
  19. Thurs, Feb. 7, 2013 7:00-9:00pm

    by , February 8th, 2013 at 01:48 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

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

    12 x 100 SDK w/ short fins - 4 @ 1:30, 4 @ 1:25, 4 @ 1:20
    (1200/1800)

    3 x 400 Free Pull @ coach's sendoff (approx. 7:30) Desc. 1-3
    went 4:40/4:32/4:21 - was dealing with lap traffic at the 150 point.
    (1200/3000)

    John took the team over to have a chit chat about stuff, and then afterward worked on a little turnwork. He said I didn't have to be involved, so I did a little stuff on my own:

    10 x 50 Free @ :40
    1:00 rest
    8 x 75 Free - 2 @ 1:05, 2 @ 1:00, 2 @ :55, 2 @ :50 - made them, though the last 2 were touch n go.
    1:00 rest
    20 x 25 Fast Flutter Kick w/ board @ :30
    (1600/4600)

    Back w/ group again:

    16 x 50 IM Order, 4 each stroke @ 1:15 (Odds EZ, Evens Fast) Ended up doing 6 Frees at the end instead of 4
    (900/5500)

    8 x 25 SPRINT @ 1:00
    (200/5700)

    200 EZ

    ----------------------------
    5900 Yards
  20. Wed, Feb. 6, 2013 7:00-9:00pm

    by , February 7th, 2013 at 01:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

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

    6 x 200 Free Pull @ 3:30 Desc. 1-3, 4-6
    (went 2:20/2:15/2:11 - then 2:15/2:12/2:09)
    (1200/1800)

    Main Set: Rotation around the lanes (4 stations)

    6 x 100 Free @ 2:30 FAST! (went 1:00-1:01s on all of them)
    next lane (stay on interval)
    6 x 100 Worst Stroke (did Breast) @ 2:30 (went 1:20-1:23s)
    next lane
    6 x 100 Best Stroke (did Back) @ 2:30 (went 1:10-1:12s)
    Normally I'd do fly, but I don't care to attempt lots of it with the waves and multiple bodies in the water around...trying to avoid shoulder pain...and I'm one who doesn't have to train fly to still compete in fly. Lucky me.
    next area
    15 x Sprint Bursts across deep tank @ 1:00
    (2000/3800)

    10 x 100 Kick w/ short fins @ 1:40 (go for MAX REST)
    Kick set at the end of practice?!?! woah!
    First 5 I was holding around 1:15s, and was getting wiped out, so I switched to Flutter Kick w/ board & no fins for the final 5. Made them, but it was basically a non-stop 500 kick.
    (1000/4800)

    200 EZ and out

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