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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Monday, April 29, 2013 7:00-9:00pm Taperish

    by , April 30th, 2013 at 01:05 AM (Fast Food Makes for Fast Swimming!)
    It's tough to taper with an age group team for USMS Nationals. The USA-S season and the USMS season just don't match up at all. Not even close, so I'm tapering on my own. At least my coach is understanding of it, and works with me on doing so. He wants me to succeed just as much as any other swimmer he has, which is good. I like how he supports me the same as the youngin's.


    Warmup:

    800 Free
    (800/800)

    8 x 100 Free Pull @ 1:30 Desc. 1-4, 5-8
    went 1:07 down to 1:01, then 1:07 down to 1:00
    (800/1600)

    8 x 100 IM @ 1:40 Desc. 1-4, 5-8
    went 3rd in the lane and just cruised them. Last one went under 1:10 pretty easily
    (800/2400)

    10 x 100 Kick w/ fins @ 1:30 Max Rest
    (I did 10 x 50 Flutter Kick w/ board no fins @ 1:30 Odds EZ, Evens FAST)
    went on the Fast ones: :44, :43, :42, :42, :42
    pretty wavy out there with 5-6 per lane...I felt like a boat lost at sea in a hurricane
    (500/2900)

    Main Set:

    8 x 250 @ 4:00
    • each 250 is 200 Free, 50 Stroke
    • The stroke is rotated thru in IM Order
    • The first 150 Free is build, the last 50 Free is FAST, the 50 Stroke is FAST

    I did 4 x 250 @ 8:00 (basically went every other one) so my strokes were Fly and Breast twice through
    After each 250, while the kids were doing their next 250s, I was swimming EZ in the deep tank about 150 yards, just to stay relaxed


    200 EZ
    (1800/4700) (kids are at 5600 here)

    12 x 100 Free

    • 3 @ 1:25
    • 3 @ 1:20
    • 3 @ 1:15
    • 3 @ 1:10

    I was told to do every other one, and build each one to a sprint. Using the legs on the 2nd 50 too. I chose to try for a fast 500 pace.
    So, I did 6 x 100 Free @ ~2:20 to 2:50 interval
    Went 1:01, 1:00, 0:59, 1:00, 0:59, 0:58!!
    (600/5300)

    400 EZ (I did 200 EZ)

    -------------------------------
    5500 Yards for me, kids did 7200 tonight.


    Good workout. Yardage is still up a bit, but I'm getting plenty of faster racing stuff in now as well. I'll be missing a few days as well this week with the Apple Blossom Festival happening this week here in town. Everything pretty much shuts down over the weekend, and no swimming Friday, Saturday, Sunday. Plus we're taking the kids to the carnival rides and stuff down along the river tomorrow, so most likely no swimming Tuesday either. I'll be tapering by not swimming too. Plus my next few workouts will definitely get cut down shorter in length. Just a little over a week till we get on the airplane...I'm ready.
  2. Friday, April 26, 2013 7:00-9:00pm

    by , April 27th, 2013 at 01:25 AM (Fast Food Makes for Fast Swimming!)
    I met with coach John prior to our practice tonight for a scheduled coach/swimmer/parent talk that he is doing with all the Black Group swimmers. My parents couldn't make it tonight, so I just wore two hats for the sit down.
    He said he really enjoys having me there at practices, and that my work ethic is above anything he ever expected. Talked a little about the upcoming Nationals (he noted that my entry times looked a little slow in some events), and looking forward into LCM training as well. He stressed the biggest thing is to make sure I take breaks every now and then in training cycles, so as to "re-light" the fire to keep on going. Too much training with no fun or breaks can make it be more like a job than a fun activity. He learned a lot more about me from my recent past as well during the meeting, about how swimming brought my life back to "normal", got my health back on track, and in general made me a more happy person.


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

    Taper continues...though this workout had a bit more of a distance flare to it at the end, which I loved, kinda...

    Warmup:

    1000 Free
    (1000/1000)

    20 x 50 Kick w/ fins (Odds - dolphin, Evens - flutter)
    5 @ :50, 5 @ :45, 5 @ :40, 1:00 rest, 5 @ :35
    (I did 20 x 25 Kick no fins on same intervals) - my "EZness" for the day.
    (500/1500)

    8 x 150 Free Pull @ 2:30
    50 EZ/50 Build/50 Fast (held 1:35-1:38s)
    (1200/2700)

    16 x 50 @ 1:15
    4 each stroke IMOrder (Drill/Swim Fast/Drill/Swim Fast)
    Flys went :31/:31
    Backs went :35/:32
    Breasts went :39/:39
    Frees went :28/:26

    100 EZ
    (900/3600)

    Main Set:

    • start out with a "strong" 500 pace, get your 100 average
    • on the next one (400), you need to beat the 100 average of the previous distance (500) by at least 1 second
    • and so on...
    • Interval was a 1:30 Base/100 + addt'l :30, plenty of rest to give it some gas


    500 Free @ 8:00 I went a feel good pace, and did a 5:45 (1:09s) Hmmmmm...
    400 Free @ 6:30 (went 4:32) - 1:08s
    300 Free @ 5:00 (went 3:18) - oops...a bit fast 1:06s
    200 Free @ 3:30 (went 2:10.5) - 1:05s
    100 Free @ 1:45 (went 1:02) - 1:02
    100 Free @ 1:30 (went 1:00) - 1:00
    50 Free @ All you have left (went :28)

    This adds up to an 18:15...not too shabby considering how it started "EZ"
    (1650/5250)

    300 EZ cooldown

    -----------------------
    5550 Yards - It was an EZ day for the most part, aside from the final set, but I still need to maintain that kind of intensity in distance for a bit too.
  3. Thursday, April 25, 2013 5:30-7:30pm

    by , April 25th, 2013 at 11:48 PM (Fast Food Makes for Fast Swimming!)
    Tonight was a very very light day in terms of attendance. There was some kind of school activity that took away 2/3 or so of the Black Group tonight. I didn't mind, because I got a lane to myself, and really got to treat the night as a taper, and John worked with me on it as well.

    Warmup:

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

    10 x 50 Tombstone Flutter Kick @ 1:30 (held ~1:05s)
    (500/1100)


    Main Set - 2 Groups that we rotated 3 lanes at a time:

    1st set:
    6 x 200 Choice Stroke @ 5:00 EN3 work, 31+ HR/10 sec. - go FAST!
    • I modified slightly, but with the same general theme:
    • 2 x 200 Free (went 2:06/2:06)
    • 2 x 200 Free Broken @ 100 for :15 sec. (went 2:05/2:03)
    • 2 x 200 Free Broken @ 50s for :10 sec. (went 2:00/1:57)

    100 EZEZ
    (1300/2400)

    2nd set:
    20 x 25 Bucket Pulling w/ paddles & buoy @ 1:30

    • John had me do something entirely different -
    • 20 x 25 Free @ 1:30 Odds EZEZ, Evens AFAP w/ overkick (these I held :12s, maybe even close to an :11)
    • He said I was looking very good on these

    100 EZEZ
    (600/3000)


    16 x 50 Free w/ paddles and fins @ 1:15
    Odds EZEZ, Evens FAST - but use the paddles to go, don't rely on the fins

    • I didn't have my fins today, but borrowed some of the zoomers from the pool
    • went :25s pretty much for all the fast ones
    • was racing a 15 year old girl in the next lane over who was very fast...she had long fins on which helped too. I'm sure I would have probably gone slower with long fins on freestyle
    • The last one we were in the high :23/low :24 range and neither of us wanted to lose. Not sure who won it though.

    (800/3800)

    200 Cooldown

    ------------------------
    4000 Yards



    Now that's a good way to start tapering. I had fun with it, and went really fast on my swims too! Just need more rest, and less work at work. I can at least fix the resting part...work is going to be there whether I like it or not. Good thing we're getting close to finishing our installation/fabrication project on part of the cherry room, 'cause I'm getting too many welding spark burns! Oww!
  4. Wednesday, April 24, 2013 7:00-9:00pm

    by , April 25th, 2013 at 01:36 AM (Fast Food Makes for Fast Swimming!)
    2 weeks from today (at this very time) I'll be in the airport in Seattle getting ready to head out on my overnight flight to Indy, via a stop in Chicago. My wife will be accompanying me on the trip, so she'll be bored. Swim meets are boring if you're not the one in them! She'll have plenty of entertainment for sure...I just need to keep Jim Thornton away from her, if he's there!

    Taper time will be officially starting...or at least soon. Coach John told me today, that I'm just going to have to sort of manage my own taper within his workouts. He can't afford to change everything, or give me a lane to myself, and I understand that. I can get things figured out (I've read Chowmi's blog on how to do a Fast 50 when assigned a 200 Free after first giving an "oh hell no!")
    I've already taken away my long fins, and all fins, altogether to begin resting my legs. I still do the kick sets that are given, but I just do modified distances to match the interval the kids are doing for their longer distances. I'll start a lot more wall hugging in the next week or so as well.

    I'm tired and wiped out...good thing work is kicking my butt, so I'll have to figure out the resting part of this some other way. Gosh I wish sometimes I had a desk job!! But then I'd probably get bored and...

    Warmup:

    1000 Free
    (1000/1000)

    10 x 100 Kick w/ long fins @ 1:20
    (I did 10 x 75 Flutter w/ board @ 1:20) held 1:10ish
    (750/1750)

    12 x 100 Free Pull @ 1:25 (held 1:03-1:05s)
    (1200/2950)

    Main Set:
    8 Rounds of:
    • 200 IM, build by 50 so the FLy is EZ, and gradually gets harder to the Free is FAST
    • Take :15 rest
    • 1 x 50 Free AFAP
    • Interval is 4:00 for all the above...

    After the first 2 rounds, I began skipping the Fly of the IMs, and just joined the guys on the backstroke

    200 EZ
    (1900/4850)

    20 x 50 Free
    5 @ :55, 5 @ :50, 5 @ :45, 5 @ :40
    pretty much held them around :32/:33s
    (1000/5850)

    6 x 25 AFAP (Fly or Breast) I did Fly @ 1:00, cruised them around :15s
    (150/6000)

    300 EZ

    -----------------------------
    6300 Yards

    Quite a bit of yardage, and that was even with subtracting out for what I skipped. THe whole practice was somewhere around 6800 yards or so. That's still chump change for the likes of KNelson though...
  5. Monday, April 22, 2013 7:00-9:00pm

    by , April 23rd, 2013 at 01:18 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 Free
    (600/600)

    Kick Set w/ long fins
    4 Rounds of:
    (assigned / what I did - w/out fins)
    200 Kick Cruise (150 Kick) @ 3:30
    100 MaxRest Kick (75 Kick) @ 1:30
    50 FAST Kick (25 Kick) @ :40
    Odd Rounds were flutter kick, Even Rounds were dolphin kick
    (1000/1600)

    600 Pull (25 Front Scull/25 Free Alt. Breathing)
    (600/2200)

    "Different" Set: (I think John was talking to another coach at the meet this weekend)
    8 x 25 Free @ 2:30
    • start on the "T"
    • Do 10 streamline vertical jumps in place (3 1/2 feet of water)
    • On the 10th one, jump forward, do 4 strokes and fast flip turn in midpool...return to feet
    • Do 10 more streamline vertical jumps in place (about 5 feet of water)
    • On the 10th one, again jump forward and race to the wall.
    • The 2nd, 3rd, 4th, and 5th people in the lane don't start till the person in front of them begins the 2nd set of vertical leaps. It actually works out pretty good.

    That was a good way to kill 20+ minutes.
    (200/2400)

    16 x 50 (4 of each stroke) @ 1:10
    Odds Drill, Evens Swim Fast
    (800/3200)

    400 Free Pull - breathe every 5
    I hate doing this...my swimming and body is made to take in oxygen. I did a 2-5-4 then flipturn for my breathing pattern each length. The two breaths at the beginning made it possible.
    (400/3600)

    8 x 25 AFAP @ 1:00
    did 2 Fly, 2 Back, 4 Free
    (200/3800)

    300 EZ swim

    -----------------------------
    4100 Yards

    I don't think I missed anything, John was just taking it easy after the meet for the kids. Most of them swim 15 events over the weekend (thus the Triple Pentathlon)
  6. Sunday, April 21, 2013 USA-S Pentathlon Meet Results

    by , April 22nd, 2013 at 12:13 AM (Fast Food Makes for Fast Swimming!)
    I drove over and back to/from Spokane, Washington today for the final day of a 3-day pentathlon meet. Friday night they did the short version, 50s plus 100 IM. Saturday was the 100s plus 200 IM. Today was the day I went for: 200s plus 400 IM. Gotta get my money's worth of course!

    I was tired this morning for sure. Yesterday I ended up working 8 hours of OT in the morning, then did plenty more unpaid work at home to finish my night. We had all the cousins over here with my kids last night, so we decided to rent a movie from the RedBox - "Wreck It Ralph". A good kids movie, very funny, and did actually teach life lessons. That set me back to about 10:30pm for bedtime though.

    Alarm went off at 4:30am and I was out the door for my almost 3 hour drive to Spokane. USAS meets have such darn early warmups, and then the meets last most of the day as well. That's the bummer part of the whole thing...otherwise I love every bit of them, especially the great competition!

    Team Warmup:

    500 Free
    3 x 200 "IM" stroke down/free back @ ~1:00 rest
    8 x 50 Build Choice (did 1 Fly, 7 Free) @ 1:15
    2 x Dive 25s (1 Fly, 1 Free)
    (1550 yards)

    I did plenty of cooling down after each of the following races, but ZERO warmup prior to any of them. That's how I roll...

    400 IM - 4:38.60
    27.6 / 31.8 (59.4)
    36.7 / 37.1 (1:13.8)
    41.4 / 40.6 (1:22.0)
    32.0 / 31.6 (1:03.6)
    This was a season best time for me by 2 seconds, but I wasn't very happy with it. My legs just killed me after a 50 of the backstroke. Probably the lack of rest, plus sitting in a car for 3 hours prior to this didn't help. I'll go faster in a couple weeks.

    Got in a Power Nap in my chair here for about 30 minutes

    200 Back - 2:17.89
    31.9 / 35.3 / 35.6 / 35.2
    Right on the time I did a couple weeks ago at the LMSC Masters Champs meet. I was huffing and puffing afterward, and my legs still weren't happy with me.

    Another Power Nap in the chair...who knows how long, but each event was spaced out almost 1 1/2 hours or more.

    200 Breast - 2:32.65
    34.3 / 38.5 / 39.5 / 39.6
    Good season best time, I can live with it. I had explosive wall pushoffs, and my pullouts carried me a long way, so I didn't have to swim much. That's the goal of breaststroke - not to have to do very much, right?

    Power Nap right up till 2 heats before I swam the next one - the parent next to me woke me up to see if I wanted to swim or not.

    200 Fly - 2:10.09
    28.2 / 32.6 / (1:09.2 2nd 100)
    This one felt pretty okay. I was back and forth with the boy next to me, each of us taking turns leading the other. Good race. I ended up 4th place in this race, my only ribbon-worthy swim of the day. I need to remember to keep my head down on the 1st stroke off each wall in this race. If I breathe first thing, it slows my momentum for the entire 25, and then I start sucking...

    200 Free - 1:55.33 (Masters Best Time - at least untapered/unshaved)
    27.0 / 29.9 / 29.9 / 28.7
    I didn't feel excellent as I stepped up onto the blocks for this one, so I decided to start out easy and see what happened. The kids next to me got out ahead in the first 100, but I kept them close. Started giving more power in the 3rd 50, and kept going on the 4th 50. The final 25 though is where I really made up ground, over a bodylength on the boy next to me to finish strong. This makes me happy leading into Nationals to be able to have a best time like that.

    Updated April 22nd, 2013 at 12:42 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  7. Friday, April 19, 2013 5:30-6:15pm

    by , April 20th, 2013 at 12:18 AM (Fast Food Makes for Fast Swimming!)
    Only time for a short swim tonight. I had to attend my daughter's "Math is Cool" competition. All the 4th grades from the various elementary school in central Washington were there for the competition. They did various individual and team testing first, then I came later and watched the "college bowl" games being played. They were paired up against 3 other schools in our room, and each went against the other schools in a battle of sorts. Needless to say...our school was there...may not have answered many questions ahead of the other teams buzzing in...but they were there, and had fun.
    Some of the questions were EZ (remember, these are 4th graders), but other questions were like "HUH????" and made me think of the gameshow "Are you smarter than a 5th grader?" w/ Jeff Foxworthy. I'm glad my daughter had fun tonight.

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

    Quick swim, there were very few kids there tonight with the meet going on this weekend in Spokane. I was able to get my own lane, and also able to just blaze my way through my own workout before I had to get out...

    Warmup:

    500 Free
    400 Free Pull
    300 IM Drill on the Fly
    200 Flutter Kick w/ board
    100 Free
    (1500/1500)

    4 x 125 Free Pull @ 1:35 (avg'd 1:23/1:24)
    (500/2000)

    4 x 100 (1 of each stroke IMOrder) @ 1:30
    went 1:10/1:20/1:29/1:08
    (400/2400)

    4 Rounds of:
    • 75 Free Build @ 1:00 (about :53s)
    • 25 Free Sprint @ :45 (:14-15s)

    (400/2800)

    100 EZ and gone

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


    Swim meet coming up on Sunday, USAS with the kids. Hopefully I'll keep up with them. Lots of fast ones there this year which is great! I doubt I'll make the podium for the distance pentathlon this time.
    400 IM, 200 Back, 200 Breast, 200 Fly, 200 Free
  8. Thursday, April 18, 2013 7:00-9:00pm

    by , April 19th, 2013 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    Coach swap day today. Tonight we had the "Splash Group" coach, or the intro level kids coach, who is also the masters coach/swimmer, so she and I know each other well. She's honestly a little to nice to be a coach full time of a senior level/advanced group, and the practice was a bit easy tonight. Though she did give us a good main set that I took advantage of.


    Warmup:

    500 Free
    (500/500)

    10 x 75 w/ fins (I did not use fins due to the blisters on my feet) @ :15 rest
    • 25 Flutter Kick w/ board
    • 50 Free Fast using legs to drive

    I didn't get more than 1 x 75 behind the group, and actually kept 1/2 of the total group even with me, without the use of fins.
    (750/1250)

    5 x 100 Back @ 2:00
    (25 Streamline Kick, 25 Left Side Kick (head to ceiling), 25 Right Side Kick, 25 Full Stroke)
    (500/1750)

    10 x 100 @ 2:00
    Odds Free/Evens Back

    • 1st 25 - 4 SDKs
    • 2nd 25 - 5 SDKs
    • 3rd 25 - 6 SDKs
    • 4th 25 - 7 SDKs

    Needless to say, I didn't make many of the 3rd and 4th lengths. Some of the kids do such small fast wimpy SDKs that they somehow "complete" 7 of them before I've begun my first one. I do hold a fairly long streamline glide before initiating a kick though.
    (1000/2750)

    Had a bit of break time her as she explained the next set, and waited for the minute hand to get to a good starting point on the clock (30) for time reference...

    Main Set: Broken 1650

    11 lengths :15 rest after
    10 lengths :15 rest
    9 lengths
    8,7,6,5,4,3,2,1 lengths

    She wanted us to start out "EZ", and descend the set as the distances got shorter. I took the opportunity to crank out a good broken 1650 in practice since we only had 2 in the lane tonight.

    If done correctly, and you actually take the 15 rest like you're supposed to, you can subtract 2:30 from the time to get your broken 1650 time.

    I pushed it pretty good. A few of the times I remember: 275 - 3:05, 200 - 2:11, 100 - 1:04,

    My total time was 20:30, so minus 2:30 puts me right about 18:00 for a broken time. I did an 18:03 in my meet back in January when racing with That Guy. Tonight...full beard, drag suit, no cap, minimal lap traffic.

    100 EZ

    (1750/4400)

    8 x 50 Kick w/ board
    • 1st 4 no fins @ 1:15
    • 2nd 4 w/ fins @ 1:00 fast (I did no fins again)

    (400/4800)

    25 EZ to the deep end
    3 x Dive 25s and walk around

    100 EZ and out

    --------------------------
    5000 Yards
  9. Wednesday, April 17, 2013 7:00-9:00pm

    by , April 18th, 2013 at 01:39 AM (Fast Food Makes for Fast Swimming!)
    No swimming for me yesterday, which was actually kind of nice as a recovery day for me. I spent the afternoon at the hospital for my wife's scheduled surgery to check out/remove a large "round spot" of sorts in her lower abdomen. The doctor thought it was endometriosis during office exams, but it was something else when he opened her up to look inside. It was a ball of some kind, almost golf ball sized, and was attached between her stomach muscle and fatty tissue layer, mostly attached to the fat. He removed it, said it was nothing cancerous or anything else to worry about. She was back home later in the afternoon, and is now recovering at home for a few days before going back to work. I'm being the good husband and just letting her lay in bed and watch tv. Kids are getting a lot of fast food lately for dinner, 'cause it's easier.


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

    Tonight's swim:

    Warmup:

    1000 Free
    (1000/1000)

    12 x 100 SDK (4 @ 1:25, 4 @ 1:20, 4 @ 1:15)
    I have huge blisters on my feet from my fins, and ended up doing 12 x 50s Flutter no fins w/ board on the same intervals - held :44-:45s
    (600/1600)

    10 x 150 Free Pull @ 2:00 - Finally!! A REAL pull set!!
    started at 1:40, dropped to 1:36/1:37s, and last one 1:34
    We ended up doing 11, since someone miscounted (me), but it was all good. Jared and I would've gladly done that set for the next hour without much complaint
    (1650/3250)

    12 x 50 Kick w/ board @ 1:10 (3 of each stroke)
    (600/3850)

    Main Set:

    This is something I think PWB would love to do for his online workouts one day...
    3 x "Super 500s" @ 9:00 - take :10 rest after each "segment"
    • 25 Free Sprint
    • 50 Fly
    • 25 Free Sprint
    • 75 Back
    • 25 Free Sprint
    • 100 Breast
    • 25 Free Sprint
    • 75 Back
    • 25 Free Sprint
    • 50 Fly - this final 50 feels like the end of a 200 Fly!
    • 25 Free Sprint

    We were finishing each 500 around 7:30-7:40 or so. Got a fair amount of rest, but having a fast 15 year old right behind you, and a 17 year old and another 15 year old behind him keeps you moving...even when you want to quit.
    (1500/5350)

    8 x 50 Fast @ 1:15 IM Order (Fly, Back, Breast, Free, repeat)
    (400/5750)

    300 Cooldown

    ----------------------------
    6050 Yards (would've been 6650 had I done the full fin kicking set as written)


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

    Psych Sheet for my events this Sunday at the USA-S Triple Pentathlon Meet:

    #84 Men 15 & Over 400 Yard IM
    Meet Record: 4:12.71 2011 Bryce Kananowicz
    IES Record: 3:50.45 2008 Mason Shaw
    Name Age Team Seed Time
    1 Kananowicz, Bryce 17 CAST-IE 3:54.45
    2 Schanz, Dylan 18 SWAT-IE 4:06.50
    3 Jones, Kyle 15 CAST-IE 4:24.69
    4 Vargas, Jared 15 VS-IE 4:27.06
    5 Endebrock, Nate 17 SWAT-IE 4:31.55
    6 Adams, James 35 VS-IE 4:33.35
    7 Wetmore, Connor 16 SAS-IE 4:35.57
    8 Roy, Allan 16 SAS-IE 4:35.67
    9 Law, Aaron 15 SAS-IE 4:41.47
    10 Cordes, Ethan 15 CAST-IE 4:43.78
    11 Bennett, James 15 TCCC-IE 4:46.97
    12 Pringle, Justin 16 VS-IE 5:54.36
    13 Nadeau, Scott 15 SWAT-IE NT
    14 Reynolds, Matt 15 SWAT-IE NT
    15 O'Hara, Cormac 15 CAST-IE NT


    #94 Men 15 & Over 200 Yard Backstroke
    Meet Record: 1:54.50 2012 Bryce Kananowicz
    IES Record: 1:47.71 2011 Bryce Kananowicz
    Name Age Team Seed Time
    1 Kananowicz, Bryce 17 CAST-IE 1:47.35
    2 Endebrock, Nate 17 SWAT-IE 2:00.98
    3 Cordes, Ethan 15 CAST-IE 2:04.01
    4 Bennett, James 15 TCCC-IE 2:04.12
    5 Schanz, Dylan 18 SWAT-IE 2:06.49
    6 Jones, Kyle 15 CAST-IE 2:09.55
    7 Vargas, Jared 15 VS-IE 2:11.01
    8 Law, Aaron 15 SAS-IE 2:11.84
    9 Adams, James 35 VS-IE 2:16.25
    10 Roy, Allan 16 SAS-IE 2:21.54
    11 Wetmore, Connor 16 SAS-IE 2:22.45
    12 Pringle, Justin 16 VS-IE 2:29.84
    13 Guinn, Ethan 16 SAS-IE NT
    14 Nadeau, Scott 15 SWAT-IE NT
    15 Reynolds, Matt 15 SWAT-IE NT
    16 Urbaniak, Beau 15 CAST-IE NT



    #107 Men 15 & Over 200 Yard Breaststroke
    Meet Record: 2:09.85 2010 Rory Buck
    IES Record: 2:01.86 2008 Mason Shaw
    Name Age Team Seed Time
    1 Schanz, Dylan 18 SWAT-IE 2:08.79
    2 Kananowicz, Bryce 17 CAST-IE 2:10.00
    3 Wetmore, Connor 16 SAS-IE 2:14.03
    4 Vargas, Jared 15 VS-IE 2:15.64
    5 Roy, Allan 16 SAS-IE 2:17.31
    6 Jones, Kyle 15 CAST-IE 2:20.53
    7 Cordes, Ethan 15 CAST-IE 2:32.85
    8 Adams, James 35 VS-IE 2:34.15
    9 Endebrock, Nate 17 SWAT-IE 2:39.49
    10 Steenhuis, Harm-Jan 45 SWAT-IE 2:41.33
    11 Bennett, James 15 TCCC-IE 2:42.65
    12 Law, Aaron 15 SAS-IE 2:46.78
    13 Nadeau, Scott 15 SWAT-IE 2:48.59
    14 O'Hara, Cormac 15 CAST-IE 2:50.83
    15 Pringle, Justin 16 VS-IE 3:08.11
    16 Guinn, Ethan 16 SAS-IE NT
    17 Reynolds, Matt 15 SWAT-IE NT



    #117 Men 15 & Over 200 Yard Butterfly
    Meet Record: 1:57.92 2011 Joe Loftus
    IES Record: 1:47.15 2010 Coleman Allen
    Name Age Team Seed Time

    1 Kananowicz, Bryce 17 CAST-IE 1:50.04
    2 Cordes, Ethan 15 CAST-IE 1:55.39
    3 Roy, Allan 16 SAS-IE 2:05.74
    4 Law, Aaron 15 SAS-IE 2:07.18
    5 Adams, James 35 VS-IE 2:07.50
    6 Jones, Kyle 15 CAST-IE 2:09.35
    7 Vargas, Jared 15 VS-IE 2:10.67
    8 Bennett, James 15 TCCC-IE 2:13.02
    9 Endebrock, Nate 17 SWAT-IE 2:13.45
    10 Grudovik, Alexandr 17 SAS-IE 2:13.83
    11 Nadeau, Scott 15 SWAT-IE 2:24.92
    12 Wetmore, Connor 16 SAS-IE 2:27.14
    13 Pringle, Justin 16 VS-IE NT
    14 Schanz, Dylan 18 SWAT-IE NT
    15 Reynolds, Matt 15 SWAT-IE NT
    16 Urbaniak, Beau 15 CAST-IE NT



    #127 Men 15 & Over 200 Yard Freestyle
    Meet Record: 1:45.49 2012 Bryce Kananowicz
    IES Record: 1:39.23 1989 Chad Rolfs
    Name Age Team Seed Time

    1 Kananowicz, Bryce 17 CAST-IE 1:43.41
    2 Endebrock, Nate 17 SWAT-IE 1:44.11
    3 Wetmore, Connor 16 SAS-IE 1:47.52
    4 Cordes, Ethan 15 CAST-IE 1:49.18
    5 Schanz, Dylan 18 SWAT-IE 1:49.33
    6 Vargas, Jared 15 VS-IE 1:52.07
    7 Bennett, James 15 TCCC-IE 1:52.52
    8 Adams, James 35 VS-IE 1:55.81
    9 Law, Aaron 15 SAS-IE 1:56.01
    10 Menendez, Miguel 15 SAS-IE 1:56.19
    11 Jones, Kyle 15 CAST-IE 1:57.05
    12 Urbaniak, Beau 15 CAST-IE 2:00.56
    13 Roy, Allan 16 SAS-IE 2:01.68
    14 Reynolds, Matt 15 SWAT-IE 2:16.56
    15 Nadeau, Scott 15 SWAT-IE 2:19.87
    16 O'Hara, Cormac 15 CAST-IE 2:21.66
    17 Pringle, Justin 16 VS-IE 2:23.11
    18 Guinn, Ethan 16 SAS-IE NT

    Updated April 18th, 2013 at 01:59 AM by jaadams1

    Categories
    Uncategorized
  10. Monday, April 15, 2013 7:00-9:00pm

    by , April 16th, 2013 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    I was a bit sore today after my work on my house all weekend long. My father and I were busy in the basement fixing a previous owner's up...they cut the floor joists (9 of them!!) to put in a basement stairway access. They had put up a bunch of posts all over, randomly it seems, to keep the top 2 floors up on the house. The house still buckled in the middle though. We broke through the concrete floor, poured new 18" foundations for the posts, and will be continuing work on the beams and posts later next week or so. This old house will be getting another of its many fix-ups. Maybe one day it will be sellable (Fort )

    Well, my back was a bit sore from all the digging out, and hauling sacks of concrete down the stairs, but it'll be worth it later. I just took it semi-easy today in the pool...

    Warmup:

    300 Free (25 EZ, 25 Build, 25 Sprint) ... (or 300 Free)
    (300/300)

    SDK w/ long fins
    4 Rounds of:
    • 200 @ 3:10
    • 100 @ 1:30
    • 50 @ :40

    (1400/1700)

    Main Set:
    Workout lanes were super crowded, so John split us up into a 4 lane circuit set.
    We started in the deep tank -
    15 SDKs underwater cross pools @ 1:00
    5 lengths cooldown
    (250/1950)
    Lane 6
    8 x 100 Back @ 1:40 (made 'em, somewhere around 1:20s, minimal effort)
    100 EZ
    (900/2850)
    Lane 5
    8 x 100 IM @ 1:40 (held 1:10-1:13s)
    100 EZ
    (900/3750)
    Lane 4
    5 x 200 Free @ 3:00
    went 2:10 / 2:12 / 2:12 / 2:10 / 2:06
    Jared made me go first on these...I didn't want to, but I felt better doing all free rather than the strokework stuff earlier.
    100 EZ
    (1100/4850)

    20 x 50 Free w/ long fins and paddles @ :45
    This was just horrible after the 200s that I went all out in...plus flutter kick w/ long fins sucks too.
    (1000/5850)

    300 EZ

    ------------------------
    6150 Yards
  11. Friday, April 12, 2013 7:00-9:00pm

    by , April 13th, 2013 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    Another good workout tonight. I'm getting back into racing shape really quick after my vacation a few weeks ago. I have a USAS meet coming up a week from now, and then it'll be 2 1/2 weeks after that till USMS Nats. I can't wait.

    Warmup:

    400 (25 Free/25 V-sit scull)
    (400/400)

    12 x 100 SDK w/ long fins (4 @ 1:30, 4 @ 1:25, 4 @ 1:20) held them all around 1:10 or so
    (1200/1600)

    10 x 100 Free Pull @ 1:40 (went 1:02-1:04s)
    (1000/2600)

    16 x 25 SDK w/ long fins underwater @ 1:00
    (400/3000)

    Main Set:

    4 x 200 Choice Stroke non-Free @ 5:30 (These are Fast)
    • #1 Fly - 2:20 Felt strong
    • #2 Back - 2:34
    • #3 Breast - 2:50
    • #4 Back - 2:35

    4 x 200 Free @ 4:30 (again, these are FAST)

    • a few folks got out at this time, so I moved over a lane so Jared and I could race each other.
    • #1 - went 2:06 - thought this was a bit fast...
    • #2 - again 2:06, right with Jared
    • #3 - another 2:06, I tried to get out ahead of him, but he caught me on the final 50
    • #4 - wasn't going to lose this one, or at least I was going to go down trying if so...went 2:03, got out after it, built the 3rd 50, and full sprint kick coming home the final 50. I caught a glimpse of John looking over at the pace clock as we were finishing, normally he doesn't do that, so he must've thought we were moving.
    • My best time is a 1:55.8 in a meet, so to be 7 seconds off of that in a practice set it good news.

    (1600/4600)

    6 x 25 AFAP @ 1:00

    • First 3 non Free - did Fly
    • Second 3 Free

    (150/4750)

    300 Cooldown

    ----------------------------
    5050 Yards
  12. Thursday, April 11, 2013 7:00-9:00pm

    by , April 12th, 2013 at 01:11 AM (Fast Food Makes for Fast Swimming!)
    Had a substitute coach tonight. John actually is using Thursdays for the next few weeks to do a "coach swap" among the 4 practice groups, so everyone will get to work with a different coach for a bit. Tonight, we had Darcy, who is our coach for the younger age groupers (group #2 of the 4) on the team. She chose to focus on stroke drill/technique work with us tonight, with a bit of fun stuff in the drills as well.

    Warmup:

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

    2 Rounds of:
    • 2 x 150 Kick (1st round no fins, 2nd round SDK w/ long fins) @ LIFO
    • 4 x 75 Drill @ 1:10 (did odds Fly, evens Free)
    • 8 x 25 Swim @ :30 Odds Fly, Evens Free

    (1800/2800)

    At this point she mixed us up among the 6 lanes so that we were all with different people than normal, and began doing various different drills and swims with the 3 strokes (besides freestyle).
    All 25s...

    Fly and Back was focused on SDKs,
    Also on Fly was fast kicking with getting our butts up
    Backstroke we did laneline pulling drills, holding objects on our head to prevent head movement, other kicking drills for body position. (Note: my backstroke hasn't been changed a bit)
    Breaststroke did some opposite side isolation swimming (grab right hand to left foot behind back and swim). This really lets you know if you have a weak side to your stroke. My left leg does almost nothing this way. It also tells you if you're trying to overcompensate one way or the other.

    All during these 25s, the lanes were getting green marks on the whiteboard next to our lanes. We weren't sure what these marks were for, but assumed they weren't good. At the end, she explained that the green marks were for breaking the "pet peeves" of her and the other coaches...like not leaving from the wall, not finishing your swim to the wall, first stroke breathing off wall (after streamline come up and breath before a stroke), etc.
    Our lane had 4 marks...
    Each mark was worth 5 pushups.
    :steroids:
    20 pushups! Had I known we were playing for pushups per lane, I would've tried to earn more of them.
    (~1500 yards of drills & swims/4300)

    200 cooldown

    -----------------------------
    4500 Yards
  13. Wednesday, April 10, 2013 7:00-9:00pm

    by , April 11th, 2013 at 01:12 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    (500/500)

    20 x 50 @ :50
    I did 10 of them SDK w/ long fins, and 10 of the flutter kick w/ board no fins. Pretty much turn and burn/straight 500 kick at the end.
    (1000/1500)

    8 x 200 Stroke - IM Order 2x thru @ 4:30/4:30/4:30/4:00 (for Free)
    • build each one by 50s, (i.e. like a Corvette, start out 3rd gear, 4th, 5th, and 6th gear on the final 50)
    • Fly - 2:30 / 2:25
    • Back - 2:40 / 2:43
    • Breast - 2:51 / 2:53
    • Free - 2:16 / 2:14

    (1600/3100)

    4 x 300 Free Pull @ 5:00
    Odds EZ (24 HR)/Evens Fast (29+ HR) per :10 count
    Went 3:33 / 3:16 / 3:35 / 3:13

    100 EZ
    (1300/4400)

    Set from a USC workout that John found online:
    4 Rounds of:

    • w/ fins and paddles:
    • 75 Free at "relaxed" pace @ :50 / 25 Free (15 Yard burst, EZ to wall ) @ :30
    • 75 Free at 200 or faster pace @ :50 / 25 Free (15 burst, EZ) @ :30
    • w/ fins only:
    • 75 Free at 200 or faster pace @ :50 / 25 Free FAST @ :30
    • :30 bonus rest before next round

    Wow...what a set. Very challenging, was coming in around :45/:46 seconds on the 75s, then getting through the 25s for a little rest before doing it again and again...
    (1200/5600)

    8 x 25 Free @ :30 holding your 200 Free pace (1:55/8 = ~:14.5 per 25)
    Not too bad, but have to keep moving strong.
    (200/5800)

    400 EZ

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


    Over 200 GTD Miles now for the year...still about 12 miles behind my goal pace though. Dang vacation set me back a bit, but I should be able to get back up there again soon.
  14. Tuesday, April 9, 2013 5:30-7:30pm

    by , April 9th, 2013 at 11:50 PM (Fast Food Makes for Fast Swimming!)
    More of something PWB would like, and less of a Fort workout tonight. At least my coach does switch it up day to day, short/middle/long/free/IM/stroke/short rest/long rest...a bit of everything.

    Warmup:

    400 Free
    12 x 100 Free Pull @ 1:40 (1:05s)
    (1600/1600)

    Main Set:

    straight thru, stay on intervals
    1 x 500 Free cruise @ 8:00 (5:55)
    2 x 250 Free Fast @ 3:30 (2:47s)

    1 x 400 IM cruise @ 8:00 (5:30)
    2 x 200 IM Fast @ 3:30 (2:29s)

    1 x 300 Free cruise @ 6:00 (3:35)
    2 x 150 Free Fast @ 2:10 (1:40s)

    1 x 200 IM cruise @ 3:30 (2:40)
    2 x 100 IM Fast @ 2:00 (1:10s)

    1 x 100 Free cruise @ 2:00 (1:10)
    2 x 50 Free Fast @ :45 (:30/:27)

    200 EZ
    (3200/4800)

    12 x 100 SDK on back w/ long fins @ 1:30 (1:10-1:15s) just cruised them
    I'd rather do these kick sets at the beginning of the swim. I was on the verge of cramping tonight.
    (1200/6000)

    400 EZ

    --------------------------------
    6400 Yards

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

    Saw the National Psych Sheet info is online now, thanks to Fort's blog letting me know that...

    In my 1650, I've got the 11th overall fastest time, so with 8 lanes, that puts me near the middle of the pool in the 2nd fastest heat. I'm 2nd place in my age group by 1.5 minutes. That's good news.

    400 IM, I'm the #5 seed in my age group, should be able to move up a bit here...

    200 Free - #13 seed, some tough competition in that one too! Rolling the dice...but should be able to nail it...

    200 Fly - #6 seed, this can go either way...lots of things can happen to everyone in the 200 Fly...

    500 Free - #8 seed. I hope they keep these seeded by age group, rather than by time. I'm seeded with such a slow time that I'd rather be chasing the leaders in my age group than being stuck with entries that are the same as my entry. Call me a sandbagger...I can take it!

    100 Free - #25 seed out of 49 entered. RIght in the middle of the pack. This was my #6 event, so it looks like they're running all of them.

    Updated April 10th, 2013 at 12:17 AM by jaadams1 (Added National Stuff)

    Categories
    Swim Workouts , Daily Practices
  15. Monday, April 8, 2013 7:00-9:00pm Back at it

    by , April 9th, 2013 at 01:11 AM (Fast Food Makes for Fast Swimming!)
    Back to the normal training routine again with the team, and it felt great. We were loaded with 7 per lane, so we didn't get to do exactly what was planned, but John still gave us some good work.

    Warmup:

    400 Free
    300 Kick w/ board
    200 V-Sit Scull
    (900/900)

    12 x 100 SDK w/ long fins @ 1:30 Max Rest (went 1:05-1:08s)
    (1200/2100)

    w/ long fins and paddles:
    1 x 100 Free Build @ 1:30
    1 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    2 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    3 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    4 x 25 Free FAST @ :45
    remove paddles, so long fins only:
    1 x 100 Free Build @ 1:30
    3 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    2 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    1 x 25 Free FAST @ :45

    200 EZ
    (1300/3400)

    24 x 50 @ coaches sendoff (approx. 1:15-1:30 or more)
    • 6 each stroke
    • 4 drill/2 sprint

    (1200/4600)

    8 x 25 Sprint @ 1:00

    • 4 non free (did Fly)
    • 4 Free 1 breath or less

    (200/4800)

    300 EZ

    --------------------------
    5100 Yards
  16. Saturday/Sunday - Inland NW LMSC Champs Results

    by , April 7th, 2013 at 09:14 PM (Fast Food Makes for Fast Swimming!)
    Saturday

    I was feeling a bit sluggish prior to warm-ups, and even stretching out a bit in the pool didn’t seem to help. I guess 12 days out of the water, then getting sick (food poisoning) and trying to swim this week anyway wasn’t helping me out too much. Oh well, race time anyway…

    200 Back
    2:17.82
    – season best time by 3 seconds
    32.46 / 34.71 / 35.82 / 34.83
    This actually felt pretty okay, I was trying to extend my wall underwater work a bit more than normal, even though after the 100 I reverted back to my streamline glides for distance off the walls. Managed to hold off a 40yr-something backstroker for the win.

    100 Breast – complete blah!
    1:10.72
    33.00 / 37.72
    I just couldn’t get into my stroke. I could feel that I wasn’t grabbing water, and my pushoffs and pulldowns just didn’t have the normal “umph” that I normally have. It didn’t help that 55 year old Mike did a 1:05 with minimal effort next to me. He can glide almost 8-10 yards off one stroke cycle!

    200 IM
    2:14.53
    – 3 seconds slow
    27.98 / 36.52 / 40.25 / 29.78
    My fly felt right up until I started my first stroke. By the end of the backstroke it became a good 3 man race – myself, Wes (40-something backstroke guy), and Mike (55 yr, breaststoker) Mike caught up quickly, but I managed to stay with him on the breast, Wes was a bodylength behind, but within striking distance. I was beat to the wall by ˝ bodylength, but made up my mind that I wasn’t going to lose the race. Powered home strong to have a good finish.

    No relays today for me. We only have 7 people from my workout group here, and they were going after some 55+ relay records in the LMSC.

    I got to see something in person for the first time today at the pool…we have a blind swimmer at the meet this weekend, and she has a person at end of the pool with poles to tap her on the back just prior to reaching the wall. She does all four of the strokes too, and swims straighter than any person with two working eyes. Pretty darn good.

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

    Sunday

    Started off with a good long warmup at the beginning, prior to the 1650s, even though I wasn’t doing the 1650 this time.

    500 Free
    10 x 50 @ ~:15 rest SDK on back/Str. Flutter Kick on back by 25s
    4 x 50 Fly Drill 3/3/2/2/1/1/Full Stroke to end
    200 Free EZ
    (1400/1400)

    Got in for another quick warmup prior to the “main part” of the meet. Did another 400 or so.

    200 Fly
    2:11.15

    27.98 / 32.79 / 34.59 / 35.77
    This felt rather good. I just didn’t have my get-out speed at the beginning, and just tried to maintain my 2-up/1-down breathing pattern. Out in about 1:00.8. Nothing hurt until length #7, and then it was just tough it out to the end. I was only 3.5 seconds off my time from 2 months ago in Kirkland, so this was pretty decent.

    50 Back leadoff of the 200 Medley Relay
    29.63 – pretty sure this is a best time for me.
    I took 11 SDK’s off both the start and the turn. My coach told me I really nailed the competition on the 2nd 25 with the underwater work.

    200 Breast – 2:41.xx
    35.65 / 41.72 / 42.59 / 41.31
    I just completed this one. It was cool to see Mike go a 2:23 in front of me at age 55!

    500 Free – 5:19.61
    29.05 / 32.25 (1:01.30)
    32.77 / 32.57 (1:05.34)
    32.57 / 32.37 (1:04.94)
    32.25 / 32.54 (1:04.79)
    31.95 / 31.29 (1:03.24)
    Good way to end the meet. Even split it and had fun.


    Now it's time to get my butt back in shape. I've got about 5 weeks till Indy, but 2 weeks until I do one day of a Triple Pentathlon meet (USAS). Of course, the distance version I'm signed up for. Swimming these times at or close to my season best times with the 2 weeks off from training makes me feel good about what's to come at Indy.

    Updated April 7th, 2013 at 09:23 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  17. Friday, April 5, 2013 5:00-6:15pm @ the Y

    by , April 5th, 2013 at 10:45 PM (Fast Food Makes for Fast Swimming!)
    Lap swim session again at the Y. It'll be nice next week when the swim practices get started again. I'm feeling good in the pool again now though. The first part of the week I was halfway sick and trying to do too much too fast after my vacation. I took yesterday off altogether and then went in for a little swim with some effort tonight.

    Warmup:

    200 Free
    200 Back
    200 Kick w/ board
    200 Back
    200 Free
    (1000/1000)

    Swedish 1:01 50s SDK w/ long fins
    Started on the :01, with the goal to beat the upcoming :60/00 on the pace clock on each one. It's easy at first, but when you get closer to leaving on the :30, it's pretty tough.
    Did 30 x 50 SDK w/ long fins. Made them all on the "goal" of beating the second hand on the pace clock to the :60
    It did get a little tough near the end, but with the 1:01 interval, there was plenty of recovery time
    (1500/2500)

    100 EZ swim
    (100/2600)

    10 x 100 Free Pull
    1 @ 1:30
    2 @ 1:25
    3 @ 1:20
    2 @ 1:15
    1 @ 1:10
    1 @ 1:05
    made them all, started @ 1:10, held 1:08s in the middle, then 1:07, and finally 1:04.
    (1000/3600)

    10 x 50 Kick w/ board
    4 @ 1:00
    3 @ :55
    2 @ :50
    1 @ :45 missed it
    (500/4100)

    100 EZ

    ----------------------
    4200 Yards


    Going to Idaho tomorrow for the meet. 2 day LMSC Champs. We'll see how I do. I'm feeling pretty good in the pool tonight, and after the gun goes off it'll be time to race no matter what. Here goes nothing...
  18. Wednesday, April 3, 2013 7:00-8:30pm

    by , April 4th, 2013 at 12:35 AM (Fast Food Makes for Fast Swimming!)
    Assistant coach today

    Warmup:

    800 Free
    400 Rev. IM Drill
    400 Rev. IM Kick w/ board
    (1600/1600)

    "Pre-set" (whatever...this sucked):

    "no paddles" (this is all that was wrote)
    200 Pull @ 1:00 rest between each
    300 Swim
    400 Pull
    400 Swim
    300 Pull
    200 Swim
    (1800/3400)

    This was supposed to be all IM, but we did the first 200 Free. She didn't mention that till we had almost finished the first 200. We're not mind readers...c'mon!
    Who does IM PULL?!??!? I said I've never done a fly/IM set pull in my lifetime, and she thought that was strange. "Really?" she asked.

    My shoulder was a bit sore after this, and for good reason. I was already feeling ty prior to practice from basically 3-4 days of being sick after my vacation trip, and today's practice didn't help much.

    Main Set: (at least what was wrote down)
    3 ROunds of:
    • 400 IM @ 7:30
    • 2 x 200 Free @ 2:40
    • 4 x 100 Stroke @ 1:40 (round 1 FLy, round 2 Back, round 3 Breast)



    I did the 400 IM, subbing free for the fly, and the 2 x 200 Free, then got out. I had it with tonight's practice! BS! Had I been in good shape (not taking off 12 days), not sick, and didn't have "newbies" in the lane, it would've been a decent practice tonight, but under the circumstances...

    -----------------------------------
    4200 Yards

    I seriously doubt if anyone finished the set completely...30 minutes more to complete 2800 Yards! I was the fastest one there tonight and I was struggling with it.

    I'm going to take the next 2 days off from the pool and just relax before the meet. THis is a no pressure fun meet for me. Yeah, it's the LMSC Champs, but that doesn't mean anything. I'm basically doing all off events anyway, and our LMSC is all about fun at the meets anyway.
  19. Tuesday, April 2, 2013 5:00-6:00 at the Y

    by , April 2nd, 2013 at 10:38 PM (Fast Food Makes for Fast Swimming!)
    No team practice today, so I took a dip in the lap swim session. With spring break going on there are no lessons, so the first hour has all 6 lanes available for lap swim...how nice! I had a lane to myself for most of my swim, and my lanemate I did have wasn't too bad of a swimmer...he was a tad slower than the 1:20/100 base interval I was doing, so we basically swam the same...somewhat.

    Warmup:

    800 Free
    6 x 100 SDK w/ long fins @ 1:30 (1:10-1:15 cruising)
    400 Free Pull
    200 Back EZ
    (2000/2000)

    Main Set:

    All @ 1:20/100 Base
    just swim EZ, still building my aerobic back up to where it was 2 weeks ago
    3 x 200 Free Pull @ 2:40 (2:20s)
    3 x 150 Free Pull @ 2:00 (1:48s)
    3 x 100 Free Pull @ 1:20 (1:08s)
    3 x 50 Free Pull @ :40 (:34s)
    (1500/3500)

    100 EZ Back

    --------------------------
    3600 in 55 min. and outta there. They were combining down to 3 lanes plus public swim during spring break time is crazy nutso on the other half of the pool. Good maintinence swim...I'll have normal team practice tomorrow night.

    LMSC Champs meet this weekend in Idaho.
    200 Back, 100 Breast, 200 IM on Saturday
    200 Fly, 200 Breast, 500 Free on Sunday

    Mostly just fun events. I'm sure I'll be in a few relays as well.
  20. Monday, April 1, 2013 7:00-9:00pm

    by , April 2nd, 2013 at 12:53 AM (Fast Food Makes for Fast Swimming!)
    Wow...tonight was a killer. 12 days out of the water since my last official swim practice. I did swim once in El Salvador, but it was more of a relaxing back and forth in the pool than a workout. Hopefully I make it through this before falling asleep...


    Warmup:

    800 Free
    400 Rev. IM Drill
    400 Rev. IM Kick
    (1600/1600)

    Main Set:

    *** 500s Desc. 1-3, 200s Neg. Split, 100s Sprint ***

    1 x 500 Free @ 7:00 (6:11)
    1 x 200 Free @ 3:40
    1 x 100 Free @ 1:30 (1:04)
    1 x 500 Free @ 7:00 (6:03)
    1 x 200 Free @ 3:40
    2 x 100 Free @ 1:30 (1:06s)
    1 x 500 Free @ 7:00 (5:52)
    1 x 200 Free @ 3:40
    3 x 100 Free @ 1:30 (1:09/1:11/1:10)

    Sat like a zombie for a while waiting for the other lanes to finish...then did a 100 EZ
    (2800/4400)

    4 Rounds of:
    • 3 x 50 Drill/Swim by 25s @ 1:00
    • 3 x 100 Swim @ 1:30**


    Round 1 Fly** @ 2:00
    Round 2 Back
    Round 3 Breast** @ 2:00
    Round 4 Free


    I skipped the middle 100 of each of the rounds, and skipped out on the Round 4 Freestyle. I was just wiped out and suffering at this point, so I threw in the towel and left before they had to drag the waters
    ...

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