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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Friday, May 31, 2013 Apple Capital Day 1 Results

    by , May 31st, 2013 at 06:56 PM (Fast Food Makes for Fast Swimming!)
    I've been sick since Wednesday night, running a fever, and just overall feeling like BLAH. This morning I woke up and didn't have a fever anymore, and was feeling pretty good so I decided to give it a shot. It's only the "easy" events this afternoon anyway, right??

    Warmup:

    500 Free
    400 IM Drill
    300 IM Kick (no Free)
    2 x Dive 50s (I just cruised them)

    ---------------------------------
    1300 LCMeters

    I was feeling pretty iffy during the initial 500 of the warmup, but figured it was mainly from the after-effects of the past couple days. 1 1/2 hours later was my first race, the 400 IM

    400 IM - 5:37.UGH
    I was about 15-20 seconds away from where I should have been at, and possible could've been better than that at 100% health.
    Splits - I don't recall them all, but:
    31.1/38.0
    46.0/46.0
    49.8/49.8
    38.5/37.5
    I felt OK the first 50, but I just didn't have the normal UMPH that I usually do in the fly. It was just downhill from there. At least I wasn't rescued by the lifeguards.

    1500 Free - Scratched
    It was a decision that was for the best by me and all the coaches. I'd just hate to get stuck in an almost 20 minute race and feel like I couldn't finish it.

    On the good side...I will be able to watch Kirk on Jeopardy tonight!! You'd better win dangit!!!!


    When I got home from the meet, I took my temperature, and I was back up to 100.7 again. Not good...back on the meds and hydration again. I may have to scrap this weekend altogether. I believe that was my first scratched/missed event as a masters swimmer/renewed age grouper.
  2. Wednesday, May 29, 2013 5:00-7:00pm Final Prep

    by , May 29th, 2013 at 11:40 PM (Fast Food Makes for Fast Swimming!)
    I had a heck of a day at work today. I spent the majority of the day remanufacturing a piece of catwalk, handrailing, and stairway that was flat out destroyed today by an accident. Good thing the accident wasn't my fault. My boss was driving the forklift, to lift the box machines up to the mezzanine of the 2nd level of the cherry room. Well, I guess he didn't quite have it just right, and the thing either bumped something, or slipped on the forks, and came crashing down to the floor from almost 20 feet up. Good thing the catwalk broke its fall.
    Still, a $60,000 piece of machinery hit the $#!+can, and it's kinda needed for tomorrow night's first run of cherries in the plant. Oops. Again, glad it wasn't me that toasted the machine. But I was pretty toast in my muscles afterward, and was basically a zombie at home for an hour prior to swim practice. Thank goodness for Advil!!

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

    Warmup:

    800 (50 Free/50 Back) <--WTH with all the LCM outside backstroke stuff????
    (800/800)

    16 x 50 Kick w/ board (no fins) @ 1:30 Odds EZ, Evens Fast
    (800/1600)

    6 x 200 Free Pull @ 3:15 I was holding in the 2:30+ range, which I guess is fairly decent. I have decided at least for my long course freestyle to go to a 2-2-2-4 breathing pattern. It seems to work, gets me enough oxygen, and then allows me to get full body roll and extension every 4th cycle, without having to breathe left.
    (1200/2800)

    12 x 50 Free Fast w/ long fins & paddles @ 1:10
    I was around :29-:31 seconds on these.
    (600/3400)

    16 x 50 Swim @ 1:10 - 4 of each stroke, Odds EZ, Evens Fast
    I went first in the lane for the Fly (which is the only thing I'm good at in LCM), and then brought home the tail of the lane for the remainder.
    (800/4200)

    8 x 50 Scull @ 2:00
    2 Front, 2 Mid, 2 Back, 2 V-Sit Scull
    (400/4600)

    -------------------------------
    4600 LCMeters


    I heard from my coach that there's a lot of fast kiddos from the Seattle area coming over like always for the Apple Capital meet. He mentioned that Cascade Swim Club is one of them. Kirk, you wouldn't happen to be coming over would you??? The pool is measured.

    I'm supposed to swim somewhere around 2:00-2:30 for the 400 IM, then about 7:00 for the 1500 on Friday. Saturday, I'll get to work of course, and then my first event doesn't start till about 6:00pm, with the 3rd one around 10:00pm. Then on Sunday I have 4 swims from about 3:30pm on to the end around 7:30pm or so.

    Cherry season is now upon us here in town, and I'll be tired from work. I'm already wishing September would arrive for two reasons...1) cherries are done, 2) return to SCY!


    Tomorrow I have to work sort of 2 shifts: 5:00-1:30pm (8 hours) to make sure things are good to go in the room, then we have to come back in with the night shift to assist them with the room on the first run...just in case there's any problems. That will be from approx. 6:00pm till around 10:00pm or so. THen back on Friday at 5:00am again. Fun Fun. I still wouldn't trade this for a boring desk job.

    Updated May 30th, 2013 at 12:06 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  3. Tuesday, May 28, 2013 5:00-6:00pm

    by , May 28th, 2013 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    First 5 minutes or so is spent putting in the 5 or so LCM lanelines...that's always fun.

    Warmup:

    500 (50 Free/50 Back)
    (500/500)

    10 x 50 @ 1:10 Odds Free Build, Evens Breast Build
    (500/1000)

    Kick Set:
    8 x 150 SDK w/ long fins @ 2:15 I was either barely making this or missing the interval. The younger kids seem to have no problem with the set. They also do all the kick sets with kickboard and fins, I only do without kickboard when I use fins
    (1200/2200)

    Main Set:

    10 x 200 IM @ 3:45 EN2 work
    I only did 2 of these as I had to get out early to take my daughter to her choir concert at another school tonight. She did really well. .
    (400/2600)

    ------------------------------
    2600 LCMeters

    IM stuff outside really stinks...especially when our two lanes were in the "open water" area of the pool without the lanelines. Dodgeball in a sense with backstrokers everywhere.


    Not sure how much more swimming I'll get in the rest of the week prior to the meet. Hopefully I'll get to swim my events at the meet too. Cherries are starting to come this weekend, and they're talking about running them starting Thursday evening. Who knows what that means for my work schedule. I don't like it, but you have to do it, right?
  4. Monday, May 27, 2013 5:00-7:00pm ...SURPRISE!!

    by , May 27th, 2013 at 11:09 PM (Fast Food Makes for Fast Swimming!)
    I did quite a bit of work around the house today, cleaning up in the basement, and around outside as well, including pulling a very large lilac tree/bush/whatever out from the middle of my yard. I was pretty tired by the time I got to the pool. Almost wished I'd gone to work instead (sometimes work is easier than the stuff around the house).

    Long Course Meters in the rain:

    Warmup:
    600 Free
    (600/600)

    Kick Set:
    8 x 150 SDK w/ long fins @ 2:15
    John said these are easy, we should all make them. I was moving fast, and coming in around 2:10+ or so, barely enough time to turn and go again. The kids however were getting all kinds of rest.
    (1200/1800)

    Main Set:
    Broken Descending Mile+ (the + part is the bonus 100 at the end of the 1500)

    All were on coach's sendoff, he'd give us approximately a minute rest and then pick a point on the clock to leave
    500 Free @ 70% effort (went a 6:45)
    400 Free @ 80% effort (went a 5:32)
    300 Free @ 90% (went a 3:58)
    200 Free @ 95% (went a 2:33)
    100 Free @ 100% (went a 1:12)
    100 Free @ 100% (went a 1:08)

    At this point we were huffin and puffin (at least I was), and coach John comes by and says "Alright, on the top...500 @ 70%" WHAT!?!!??! "Yep, we're doing another one!" OMG!!

    SURPRISE Mile:
    500 Free @ 70% (went 7:00)
    400 Free @ 80% (went 5:35)
    300 Free @ 90% (went 4:02)
    200 Free @ 95% (went 2:35)
    100 Free @ 100% (went 1:15)
    100 Free @ 100% (went 1:11)

    200 EZEZ
    (3400/5200)

    I was completely toasted on the second round. I had to fend off a 12 year old girl the whole way through the set as well. She's a definite LCM swimmer, and I'm a SCY "need my walls, pushoffs, etc." type of swimmer. In SCY I can outdistance her easily, but not in this huge expanse of water. That's why I truly don't enjoy OW swimming either...no walls.

    8 x 50 @ 2:00 Odds V-Sit Scull, Evens Sprint 1 of each stroke
    I calf cramped up on the Fly one about 35/40 meters down the pool...and hobbled my way in.
    (400/5600)

    200 EZ and out

    ---------------------------
    5800 LCM


    Holy crapola!! That was a heck of a day! John said he did that set for all of us to prepare us for the 800 Free and 1500 Free that we're all doing on Friday night at the Apple Capital meet. Yeah, Thanks!
  5. Friday, May 24, 2013 5:00-7:00pm Countdown till LCM is over

    by , May 24th, 2013 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    Let the countdown begin...
    First Long Course Meters practice is now in the books, and it'll be done sometime around mid-August when the city pool closes its doors for the season. The pool isn't "officially" open to the public until after school ends in a few weeks, but the USA-S team is the only ones with access to it right now. We are hosting a meet there next weekend after all!

    First 10/15 minutes or so spent getting the LCM frickin' lanelines into the pool. Luckily we don't have to take them in and out daily until the pool is needed for public swims and lessons.

    Warmup:

    800 Free
    (800/800)

    200 Flutter Kick (50 Back/50 Side/50 Other Side/50 Back)
    200 Dolphin Kick (same as above)
    200 Breast Kick (1 Pull - Kick as many times as possible, then repeat)
    (600/1400)

    16 x 50 IM Order - 4 each stroke, Desc. 1-4 @ LIFO
    • we have no pace clock currently at the pool, so things are either LIFO or :15 rest, etc for now

    (800/2200)

    3 x 400 Free Pull @ :20ish seconds rest, Desc. 1-3 (whatever...it's just survival swim for me)
    (1200/3400)

    10 x 50 Fly @ :45/1:00 rest
    • SDK underwater as far as possible
    • Breakout, take 5 strokes Fly
    • Dive back underwater, SDK as far as possible again
    • Breakout, 5 more strokes
    • Then SDK to the wall
    • That was the goal at least...I made it to almost the flags at the far end before I had to give up

    (500/3900)
    Interesting set...my kicking is decent, but I just can't go that far very fast for long

    6 x 100 SDK w/ long fins @ :15 rest GO FAST
    (600/4500)

    Cooldown with Sharks n Minnows in the deep tank. It was a special request, and granted. We haven't really played that all year long, and it was great!

    ~4600 LCMeters
  6. Thursday, May 23, 2013 7:00-9:00pm

    by , May 24th, 2013 at 12:52 AM (Fast Food Makes for Fast Swimming!)
    Coach Darcy tonight...John has been back east at his older son's graduation from the Coast Guard Academy. I guess that V.P. Biden was there as part of the ceremony as well, to shake hands and hand things out to the graduates.

    Warmup:

    6 x 150 - Alt 150 Free/150 Kick w/ board @ :15 rest
    6 x 75 Free Pull @ :20 rest (I went @ 1:10, holding :50s)
    7 x 50 Choice Drill/Swim by 25s @ 1:10 (it was 6, but we had to the #1 over again)
    (1700/1700)

    Main Set:

    100 Free @ 1:30 (cruised 1:10)
    200 Free @ 3:00 (cruised 2:25ish)
    300 Free @ 4:30 (increased pace 3:30)
    400 Free @ 6:00 (go go go pace 4:31)
    500 Free @ 7:30 (neg. split but EZ 5:55)
    1:00 extra rest
    500 IM @ 8:30 (went 6:30)
    400 IM @ 6:30 (go go go pace - went 5:05) - about :30 slower than my Indy Nats time.
    300 IM @ 5:00 (relaxed, went 4:00)
    200 IM @ 3:30 (went 2:30)
    100 IM @ 1:45 (sprinted it, went 1:05)
    (3000/4700)

    200 EZ
    (200/4900)

    4 x Dive 25s & swim back again
    (200/5100)

    Got out a bit early to have ice cream that was brought by one of the kid's parents for his birthday. I didn't object.


    We're also going to be swimming in the outdoor LCM pool starting tomorrow evening, weather permitting of course. It's been good and rainy around here lately, but rain won't stop us, only lighting, and that's probably not going to happen. It'll be a nice change to swim in the big pool, but I honestly can't wait for September to return.
  7. Monday/Wednesday, May 20,22 2013 7:00-9:00pm

    by , May 23rd, 2013 at 12:55 AM (Fast Food Makes for Fast Swimming!)
    For some reason the "Enter" key has no effect on my blogs and/or forum posts, so I cannot format anything like I want to do. I'm typing this all in Notepad on the computer, and the copy/pasteing it into the blog. The strangest part is that my Enter key is only malfunctioning in the USMS forums/blogs. All other applications it works fine on. Anyone give any help for me to try out???? For now I'll just copy and paste to be happy, but I'd rather be able to push Enter like normal person.
    -
    Monday 5/20/13
    -
    Warmup:
    -
    500 Free
    2 x 200 IM @ :20 rest
    8 x 50 Free Alt. EZ 50/Fast 50 @ 1:15
    2 x 25 Sprints - 1 Free, 1 Choice
    This is our typical meet warmup...just kind of weird that it was given today at practice. Sprints were from a push, can't dive at the Y pool.
    -
    (1350/1350)
    -
    10 x 100 SDK w/ long fins @ 1:30 (held ~1:10s)
    (1000/2350)
    -
    6 x Broken 200s w/ long fins & paddles @ 4:00 (:15 rest between 50s)
    Goal is to make or beat your best 200 time (subtract :45 for your time)
    I was going free, and ranged from 1:52-1:55. Best time is 1:54.4
    -
    200 EZ
    (1400/3750)
    -
    24 x 50 @ 1:00
    6 Fly, 6 Back, 6 FLY, 6 Free
    yep, no breast...may have been a typo, but it definitly was printed "FLY". I didn't mind, but the breaststrokers groaned a bit.
    (1200/4950)
    -
    4 x 25 All Out @ 1:00
    did Fly/Free/Fly/Free
    (100/5050)
    -
    400 EZ cooldown
    -
    ------------------------------
    5450 Yards
    -
    -
    ================================================== ==
    -
    Wednesday 5/22/13
    -
    Warmup:
    -
    800 (25 Free/25 Back/25 V-sit/25 Free)
    (800/800)
    -
    16 x 25 SDK w/ fins underwaters @ 1:00
    (400/1200)
    -
    Main Sets:
    -
    4 x 200 IM or Major Stroke (I did IMs) @ 5:30 EN3 work
    went 2:27/2:25/2:25/2:25 @ 180 HR
    -
    4 x 200 Free @ 5:30 EN3 work
    went 2:09/2:10/2:10/2:11
    -
    200 EZ
    (1800/3000)
    -
    20 x 25 IM Order or Major Stroke (Build/EZ/Build/Fast/Faster) @ 1:00
    I did 4 x 25 Fly, and then got out...
    -----------------
    3100 Yards
    -
    -
    my ankle/leg was giving me problems. The kicking action was tough. I slipped at work today and banged my lower shin just above my ankle. It's swollen pretty good, but I'll be okay. Have to go to work anyway...that's what we're paid for. In other news at work, a fellow mechanic (NOT ME) lost part of his hand in a machine. Blood and stitches. Ouch!!
  8. Friday, May 17, 2013 5:30-7:30pm

    by , May 18th, 2013 at 12:17 AM (Fast Food Makes for Fast Swimming!)
    28,500 Yards for the Monday-Friday week for me. On top of 50 hours of work, and 10 more tomorrow too! Quite a jump back up since Nationals since my taper yardage took me down below 2000 a practice leading up to the meet.

    In other dumb news:
    http://www.swimvortex.com/disdain-fo...-overwhelming/
    I think this is one of the dumbest ideas that FINA could ever be considering to change. Why would they even think of making unlimited SDKs to the 15 meter mark in breaststroke?? I could do that, then do my pulldown, kickup, and be at the wall. 25 yards completed without doing a single stroke. Granted I couldn't exactly keep that up for a full 100 or 200, but it would completely change anything about the stroke.

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

    The kids were all tired and worn out at practice tonight as well. I guess that big fin/paddle set we did last night made others tired as well. Normally the kids are all peppy and won't stop talking, but you could just sense they were wiped out. I was even running down Jared in the IMs and breaststroke tonight, which isn't normal!!

    Warmup:

    300 Free
    (300/300)

    10 x 100 Kick w/ long fins @ 1:25
    did 6 SDK, then 4 Flutter Kick w/ board - I hate flutter with a board AND fins, but had to do something different.
    (1000/1300)

    Main Set(s):

    8 Rounds of:
    • 200 IM (25 EZ/25 Fast) @ 3:30
    • 50 Fast @ :50 (1&2 Fly, 3&4 Back, 5&6 Breast, 7&8 Free)

    I was around 2:30s + - a few seconds on the IMs, and rocked the 50s.

    200 EZ
    (2200/3500)

    6 x 200 Free Pull @ 2:40

    • #1/#4 - EZ breathe every 3
    • #2/#5 - Build by 50s breathe every 3
    • #3/#6 - FAST breathe how you want to - right, right, right, right, right, right, right, left
    • went a 2:05 and 2:06 on the fast ones.

    (1200/4700)

    10 Rounds of: (non-Free on these) (at least 5 of them must be "best stroke")
    I did the first 5 Fly, then 2 Breast, 2 Back, and 1 Breast

    • 50 Build @ :50
    • 25 ~90% Fast @ :45
    • 25 ~100% Fast @ :45

    (1000/5700)

    300 Cooldown

    ------------------------------
    6000 Yards
  9. Thursday, May 16, 2013 7:00-9:00pm

    by , May 17th, 2013 at 01:17 AM (Fast Food Makes for Fast Swimming!)
    I talked with coach John about when we may be getting into the outdoor pool. He told me that it is full of water now, and they're going to begin heating it on Monday, so in about 3-4 days after that it should be "swimable". So he says...he's not the one getting into the frigid water!! But it looks like my LCM adventures may begin as early as a week from now. That will give us just about a week to work on our swimmer's tans prior to the home LCM meet the first weekend of June.

    Warmup:

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

    16 x 50 Flutter Kick w/ board @ 1:10 (held :44-:47s)
    (800/1400)

    16 x 50 IM Order 4x thru @ 1:00
    I did these fast, roughly :30 Fly, :36 Back, :37 Breast, :28 Free
    It's pretty sad that my breast is almost the same speed as my back in practice times.
    (800/2200)

    Main Set: All w/ paddles and long fins

    8 Rounds:
    • (for reference my 200 Free time is 1:54, so 100s :57, 50s :28.5 times to shoot for)
    • 100 Free @ 1:30 at 200 Pace
    • 50 Free @ :45 EZ Peezy
    • 50 Free @ 1:00 at 200 Pace
    • 25 Free @ :45 faster than 200 Pace
    • 25 Free @ :45 AFAP Blasto
    • I did fine for 4 Rounds, holding at or faster than my "pace times", then I had to back off a bit to around 1:00/100 pace. I guess the IM 50s early did me in a little more than I thought.



    200 EZ
    (2200/4400)

    10 x 50
    Odds Front Scull @ 1:15
    Evens Breast Fast @ 1:05 (held ~:38-:39s)
    (500/4900)

    4 x 25 Free AFAP @ 1:00
    (100/5000)

    300 Cooldown

    --------------------------
    5300 Yards
  10. Wednesday, May 15, 2013 7:00-9:00pm

    by , May 16th, 2013 at 01:25 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    800 MI (Rev. IM) 50 Drill/50 Swim
    (800/800)

    Kick Set w/ long fins:
    6 Rounds:
    • 150 SDK moderate @ 2:00 (went 1:45-1:50)
    • 75 SDK Build @ 1:20 (went ~:55s)
    • 25 SDK FAST @ :40 (went ~:15s)

    (1500/2300)

    10 x 100 Free Pull @ 1:40 (went 1:05s) worked on breathing both sides, though at a random.
    (1000/3300)

    Main Set:
    12 x 100 Choice Stroke @ 2:45 - EN3 work

    • must do same stroke for a group of 4 in a row.
    • Free (best time :52 - EN3 time is 1:01) Fly (best time :56 - EN3 time is 1:07.5)

    First 4 - Did Free, went 1:00/1:01/1:01/1:00
    Second 4 - Did Fly, went 3rd in lane behind two freestylers, with two breaststrokers behind me - went 1:07/1:06/1:08/1:07
    Final 4 - Did Free, went 1:02/1:01/1:01/1:00

    200 EZ
    (1400/4700)

    40 x 25 @ :30
    10 of each stroke IM Order
    Felt great on the Flys. Backs felt like a 400 IM "cooldown from the Fly". Breasts felt strong, Frees were great, driving with the legs
    These don't seem hard at first, but once you get going, it's "fun". I'm just glad I was leading the lane rather than being in the middle to the end of it. Those kids looked to be bouncing all over the place.
    (1000/5700)

    300 EZ

    -------------------------
    6000 Yards
  11. Tuesday, May 14, 2013 7:00-9:00pm

    by , May 15th, 2013 at 01:50 AM (Fast Food Makes for Fast Swimming!)
    substitute coach tonight - Anne, who is the White Group coach (next level below ours) gave us a minor butt kicking tonight.

    Warmup:
    1000 Free
    (1000/1000)

    7 Rounds of (X + Y + Z)
    • X = 25, 50, 75, or 100 @ 1:15 Sprint
    • Y = 50 (25 EZ/25 Fast) @ 2:15
    • Z = 100, 150, or 200 @ 3:15 Sprint

    Depending on if your are a sprinter/distance person/or working strokes, you choose the distance you can make and/or put the best effort into. If you're doing shorter distances just stay out of the way of the others in the lane.

    I did 4 Rounds of Free

    • 100 @ 1:15 (held 1:00-1:01s)
    • 50 @ 2:15
    • 200 @ 3:15 (held 2:06-2:08s)

    Then 3 Rounds of Fly

    • 25 @ 1:15 Sprint (did a 50 @ 3rd round)
    • 50 @ 2:15 EZ/Fast
    • 100 @ 3:15 (went 1:06/1:04/1:05) <-- the end of the third round was like "whoa!" and my arms were glad it was over!

    Fun little set, I enjoyed it.
    (1400 Free + 550 Fly/2950)

    6 x 100 Flutter Kick w/ fins @ 1:25 (25 Back/25 Side/25 Side/25 Back)
    (600/3550)

    16 x 50 Pull/Scull stuff w/ no paddles @ LIFO (last in-first out)

    • 4 x 50 (25 Front Scull/25 Free)
    • 4 x 50 DPS Free
    • 4 x 50 Build Free
    • 4 x 50 Scull

    I suck at pulling without paddles. 15+ SPL, and the kids are outswimming me. With paddles, I can go, but with buoy only...I'm almost a sitting duck out there! I actually am a kick-based swimmer, weird for a distance guy.
    (800/4350)

    20 x 25 Dolphin Kick w/ fins & board
    Odds Underwater Kick w/ board
    Evens Kick w/ board on surface
    (500/4850)

    Various 2 person relays, one person is the arms, one is the legs...though the one with the legs was only drag floating with a buoy. Did breaststroke, back, and free. I was best at breaststroke like this.
    (250/5100)

    100 EZ

    -------------------------
    5200 Yards
  12. Monday, May 13, 2013 7:00-9:00pm

    by , May 14th, 2013 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    Back at it regular training again with the kids, back to using my long fins on the kick sets again, back to doing ALL the reps on the sets, and ALL the yardage as given. Oh boy...coming off tapers can be a b**** at times, but I need a little kick in the butt now.

    Only had 6-7 per lane tonight, so it was a joy!

    Warmup:

    1000 Free
    (1000/1000)

    24 x 50 SDK on back w/ long fins @ :45 - pretty much kicking in a wave pool
    (1200/2200)

    Lane Station Rotator - Main Set

    Lane 6: 7 x 100 Free @ 1:30 EN2 work
    using the chart we've been given my :52 best time shows the EN2 100 is about 1:08s - EN2 is supposed to be a pace you could hold "forever" while keeping your HR 130-150 or so.

    Lane 5: 7 x 100 Stroke @ 1:40 EN2 work
    Did Fly - with my :57 best time showed 1:15 (+2 for fly/back) so 1:17 per 100. I couldn't swim fly that slow and keep it in control, so I just swam them at 1:07/1:08s. Because I did Fly, the odds were stroke, evens were EZ Free

    Lane 4: 7 x 100 Free @ 1:30 EN2 work (same as Lane 6)
    just held them around 1:08s

    Deep Tank: 12 x underwater SDK bursts across tank (about 12.5 yards)

    200 EZ
    (2400/4600)

    All w/ long fins and paddles:
    10 Rounds of:
    • 50 Free @ :45 holding ~200 best time pace per 50 (~28.5) - went :26s/:27s
    • 2 x 25 Free @ :45 - Faster speed than the 50s

    (1000/5600)

    200 EZ

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

    My abs and legs are already killing me with all this fin work today. Time to start adding some pushups and light weights into my life...just stuff I have around the house though...I'm not a gym rat type of person.
  13. Saturday - Indy Nats - Day 3 Results & I'm done!!

    by , May 11th, 2013 at 11:32 AM (Fast Food Makes for Fast Swimming!)
    I decided last night during/after the forumite dinner that I was going to swim today's events "cold turkey". What that means is basically ZERO warmup/ZERO cooldown. I broke that rule by doing a 100 cooldown after my 500, but that was it. A total of 700 GTD yards for the day. And I don't regret my decision at all. It worked out fine, and honestly I don't believe I would've been any faster in the 500 even with a warmup.

    Here it is:

    500 Free - 8th Place - I posted my splits, along with Jorge, who was right next to me in the heat. He was coming back at me slowly during the race, and around the 400 I really noticed him coming!! Went to the legs like my coach always says, and that is was pulled me through! Without my legs, I would've lost this race. Thank you Coach John!!
    While it looks like I added time, I didn't. It was a masters best time by over 2 seconds from when I wore a full-leg tech suit back when I was 32 years old. So this is by far my master's best time. I held very consistent, and definitely hit the afterburners at the end.

    8 Adams, James 35 HMS 5:05.00 5:10.30
    27.42 58.01 (30.59)
    1:29.51 (31.50) 2:01.38 (31.87)
    2:33.06 (31.68) 3:04.93 (31.87)
    3:36.88 (31.95) 4:08.59 (31.71)
    4:40.53 (31.94) 5:10.30 (29.77)
    9 Albino, Jorge 38 SYSM 5:02.00 5:10.72
    27.73 58.74 (31.01)
    1:30.97 (32.23) 2:03.23 (32.26)
    2:35.63 (32.40) 3:07.80 (32.17)
    3:38.78 (30.98) 4:10.00 (31.22)
    4:40.99 (30.99) 5:10.72 (29.73)

    100 Free - 28th Place - this was my sixth event choice, or "filler material" for the meet. I knew my flight outta here was at 3:00pm, and just signed up for the first event of the day regardless of what it was...thankfully it wasn't the 50 Breast!

    28 Adams, James 35 HMS 52.49 52.72
    25.08 52.72 (27.64)

    It is what it is. The 100 isn't exactly my style anymore, but I gave it all I had. Felt more like flailing in the water vs. that EZ swim that I remember back in college. Oh well, back home soon, and back to hardcore training again with the kiddos at Velocity Swimming. LCM season is upon us, even though I won't be in a LCM pool till June, right when our opening of the season LCM meet is.

    It was great seeing and meeting all the forum folks this year at Nationals as well. Good luck to everyone, and thank you all for your support!
  14. Friday, Indy Nats Day 2 Results

    by , May 10th, 2013 at 05:30 PM (Fast Food Makes for Fast Swimming!)
    Woke up this morning after a wonderful night of almost 12 hours of sleep! Awesome!

    Went over to the pool about 7:50am, waited till I saw the online postings for the 400 IM heat seedings to see how much time I had. Then I hit the Gold Medal breakfast session prior to getting wet. Squeezed into my suit, warmed up about 300 or so, (seriously). This also acted as my cooldown from last night's 1650. This is my training secret, other than snacking on fast food which everyone already knows about! I train like an animal, but when meets come, I do very little warmup and cooldowns. It's just the way I roll, and at least for now it works.


    400 IM - 4th place - I thought I was going out quick, but I just couldn't keep up with the guy next to me who went out in a low 57. Ran him down in the final 100 though. In regards to that final 100, I had the fastest 100 Free split of all but the 1st place guy in my age group. Didn't break 1:00, but was close. 5 second+ drop for a season best, 3 seconds away from a masters best.

    4 Adams, James 35 HMS 4:35.35 4:33.25
    27.31 59.44 (32.13)
    1:36.10 (36.66) 2:12.08 (35.98)
    2:52.69 (40.61) 3:32.79 (40.10)
    4:04.06 (31.27) 4:33.25 (29.19)

    200 Free - 14th place - Dropped a second from my meet about 3 weeks ago, but I was just tired overall. Not fully recovered from the IM I guess. 10th place for a medal was 0.7 seconds faster than I went.

    14 Adams, James 35 HMS 1:56.35 1:54.49
    26.46 55.36 (28.90)
    1:24.81 (29.45) 1:54.49 (29.68)

    200 Fly - 5th place - 3rd event of the day, and I felt it. I didn't die, but I just couldn't get going, nor keep the momentum going strong like I wanted. Equalled the season best time I did back in February, so that is fine. Quite a few people did this same triple of events today, and congrats to all of them. You'll hear stories about some who did BOTH the 50 Back and 50 Breast too...but...

    5 Adams, James 35 HMS 2:05.35 2:07.52
    27.32 59.19 (31.87)
    1:33.47 (34.28) 2:07.52 (34.05)


    Tomorrow is my SUPER EZ day with only the 500 Free and 100 Free. After that we pack up, and get outta Dodge, getting back to Seattle around 8:30pm PST...then the almost 3 hour drive home over the mountains to Wenatchee.
  15. Thursday, Indy Nats Day 1 Results

    by , May 9th, 2013 at 05:11 PM (Fast Food Makes for Fast Swimming!)
    Thursday was a rough day to start with...

    At least starting on Wednesday night, leaving Seattle airport at 11:25pm, flying to Chicago. Got awoken about WAY TOO EARLY somewhere over Salt Lake City as the capitan mistakenly spoke through the cabin speakers rather than the transmission do the air tower in Salt Lake. Grrrr.... I never really got back to "good sleep", if you can call it that, for the remainder of the flight.
    2 hours of sitting in Chicago, with a McDs Hot Cakes Big Breakfast as well about 5:30am local time (3:30am to my body).
    We boarded the plane to Indy. That seat felt amazing, and I was instantly out. I don't even remember leaving Chicago, but woke up as the wheels hit the ground with a bump in Indianapolis.


    ...but it finished quite nicely:

    2 Adams, James 35 HMS 18:03.13 17:46.96
    1:31.10 ( ) 2:02.87 (31.77)
    2:35.30 (32.43) 3:07.38 (32.08)
    3:39.55 (32.17) 4:11.72 (32.17)
    4:44.28 (32.56) 5:16.81 (32.53)
    5:49.44 (32.63) 6:21.90 (32.46)
    6:54.47 (32.57) 7:27.41 (32.94)
    8:00.21 (32.80) 8:32.90 (32.69)
    9:05.58 (32.68) 9:38.47 (32.89)
    10:11.33 (32.86) 10:44.39 (33.06)
    11:17.48 (33.09) 11:50.12 (32.64)
    12:22.70 (32.58) 12:55.58 (32.88)
    13:28.38 (32.80) 14:01.15 (32.77)
    14:34.02 (32.87) 15:06.50 (32.48)
    15:39.08 (32.58) 16:11.79 (32.71)
    16:44.24 (32.45) 17:16.38 (32.14) 17:46.96 (30.58)


    Season best 500 time, and season best 1000 time on the way out for the race. Dropped over 16 seconds on the race from last January. I probably could've been faster, but I'm happy with it. It was very consistent, even though it didn't feel that way. I began picking up my kick intensity about 400 to go, even though the splits don't show it, but perhaps this kept me from going the other way too.

    Not to bad with roughly 3 hours or so of sleep, plus the East Coast time zone change. I'll hopefully get more rest tonight in the hotel.

    Tomorrow is my marathon day: 400 IM, 200 Free, 200 Fly...then forum dinner time.
  16. Tuesday, May 7, 2013 5:30-6:15ish Final Swim till...

    by , May 7th, 2013 at 10:05 PM (Fast Food Makes for Fast Swimming!)
    Indy!!!

    All I have left is 10 hours of work to survive through tomorrow, and then it'll be time to shave, get to the airport in Seattle, and then final sleep on my way to Chicago and Indy. I'm ready to race!


    I did a 400 Free warmup tonight, and then just intermixed a bunch of 50s, with a few EZ EZ 100s while the kids were doing a 2000 yard kick set.
    I did build 50s, a few at 500 pace (29/30s), and EZ stuff. A few of each stroke as well, then just cooled down a couple 100s.

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

    1500 of pretty much nothing but feel good swimming.

    Next time I'm wet in the pool, it'll be warming up for the mile.


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


    Final conversation with coach John were:

    "Wow, that was a quick one!"
    "Yeah, about 1500" I said, "Now it's just time to have fun".
    His final words were "Go to the legs...and have fun".
    "Don't worry, I'm already trained that way. It's my go-to stuff now."
  17. Monday, May 6, 2013 7:00-8:00ish

    by , May 7th, 2013 at 12:49 AM (Fast Food Makes for Fast Swimming!)
    I took off the last 3 days, not by choice, but because the pools in town were closed for the city-wide "holiday" festival of Apple Blossom. It's a big deal around here, I guess, they have a few parades and such, the carnival rides, the way overpriced food court in the park, etc. It's fun in a way, but not really what I'm in to. I just relaxed the weekend out of the pool, and more time spent at work getting overtime.
    I enjoyed my time on Sunday down along the river with my wife, kids, and two of the cousins. We did a bit of casual bike riding along the paved path, played on the toys, threw rocks in the river...just wasted away a few hours. Hot sun though. It's actually hotter here right now than it is in Arizona if you can believe that!! Low 90s here, low to mid 80s there. I'd rather have 70s and sun all the time though.

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

    I started off my swim feeling a bit sluggish, but 3 days out of the water can do that to you. I was quickly back to feeling good, and just did the kids set EZ, or with modifications, aiming for a 2500-3000 yard distance, or about an hour.

    Warmup:

    10 minute choice (did 500 Free)
    (500)

    Main Set (or at least what I was there for):

    Asst. coach just said to swim these aerobic, not big rush on the speed.
    1 x 200 Free @ 3:00 Did 1 x 200 Free went 2:25
    2 x 175 Free @ 2:40 Did 2 x 175 Free cruise didnt look at the clock
    3 x 150 Free @ 2:20 Did 3 x 150 Free Pull @ 80%+ effort (1:40,1:40,1:37)
    4 x 125 Free @ 2:00 Did 4 Sets of 1 x 25 Free @ 2:00 (that's 4 x 1-25s, right??)
    5 x 100 Free @ 1:40 Did 5 x 50 Free EZ @ 1:40
    6 x 75 Free @ 1:20 Did 6 x 75 Free Build @ 1:20, but at back of lane
    7 x 50 Free @ 1:00 Did 4 x 50 Free (swam the odd ones, rested the evens) @ 1:00
    8 x 25 Free @ :40 Did 4 x 25 Free Semi-Fast @ 1:20ish

    -----------------------------
    Roughly 2600, if I counted it right.

    I was done for the night, and will cut it down a bit more tomorrow, which will be my final swim before getting to Indy. No swim for me on Wednesday, just doesn't work out with the work/airplane travel schedule. At least I'll be rested this week.
  18. Thursday, May 2, 2013 7:00-9:00pm

    by , May 3rd, 2013 at 01:25 AM (Fast Food Makes for Fast Swimming!)
    Let the serious drop in yardage begin!

    Warmup:

    600 (25 Free, 25 Long Axis Alternator*, 25 Back, 25 Long Axis Alternator)
    (600/600)

    *Long Axis Alternator is 4 stroke Back, then roll into 3 strokes Free, then roll into 4 Back, etc. Works better in LCM cause you run out of pool space after a little bit in SCY.

    Kick Set:
    4 Rounds of
    • 200 @ 3:00
    • 100 @ 1:20
    • 50 @ 1:00

    I ended up starting with a 100 Kick on the first one, but was bobbing around like a cork with all the swimmers in the lanes, 6-8 per!!!, so I switched to EZ Free swimming.
    Did a 100 EZ @ 3:00, 50 EZ @ 1:20, 50 EZ @ 1:00
    (800/1400)

    12 x 75 IM no Free @ 1:30

    • I did Odds 75 IM
    • Evens 25 Free, then get out of the way.
    • Basically it was a 100 IM @ 3:00, broken at the 75 for about :35 seconds.

    (600/2000)

    12 x 50 @ 1:15

    • 3 of each stroke
    • 1 EZ, 1 Build, 1 FAST
    • Felt really good on these, especially the Fly and Free. Breast was feeling good as well. Back is only used for the cooldown after the Fly in the 400 IM!! <--PWB will like that one

    (600/2600)

    100 EZ
    (100/2700)

    To the Blocks:
    12 x 25 Sprints from a dive @ coach's sendoff

    • 3 of each stroke, IM Order
    • John set us up in heats organized by speed, so I was set with the fastest two boys of the group
    • We had enough rest, kinda. I was huffing and puffing but did fine.
    • I blasted the Flys, felt great.
    • Blasted the starts and SDKs of the Back, then cruised into a floating finish.
    • Same for the Breast, worked the pullout, 1 stroke, then cruised. 4 strokes per length.
    • BLASTO on the Frees. Coach John was asking the older boys why James was beating them. "cause he's tapering..." "That's not an excuse" replied John.

    (300/3000)

    300 EZ and out

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

    This was an EZish workout even if I'd done the whole thing as written. I just had a yardage "goal" to not exceed today, and stayed below that. Plus I had fun sprinting.
  19. Wednesday, May 1, 2013 7:00-9:00pm

    by , May 2nd, 2013 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    Yesterday I took my kids down to the riverfront park to go to the annual Apple Blossom carnival that comes to town every spring. Rides and rides and rides. My son is now big enough to go on the "big kid" rides with his big sister, so they had a blast. Though little 3 year old was in a tissy the whole time 'cause she couldn't do the big rides. But she had fun on the little ones, which were "way too boring" to quote my son.
    Friday night will be the annual "Classy Chassis" parade, where all the old cars, muscle cars, unique cars, and more come out to cruise down the main street in East Wenatchee. It's the best of the 3 parades here in my opinion over the 2 week period.
    So there will be no swimming Friday, Saturday, Sunday around here, but it's taper time anyway. I've still got one more lighter swim tomorrow, and then a couple splash n' dashes on Mon/Tues. next week.


    Warmup:

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

    12 x 100 Kick w/ fins 4 @ 1:25, 4 @ 1:20, 4 @ 1:15 make 'em
    I did 12 x 50 Flutter Kick w/ board Odds EZ/Evens Fast on those intervals.
    Went between :40 to :42 on the fast ones.
    (600/1200)

    Main Set:

    10 x 200 Choice Stroke FAST 180+ HR @ 5:30
    I did a rotation of 1 EZ, 1 Build, 1 FAST
    On #3 I went Free, did a 2:03 - wow! I thought, and not even breathing too hard
    On #6 I went Free again, did a 2:02
    On #9 I went IM, did a 2:19, which is my best ever practice time
    Not bad times considering we had 5 people in the lanes, and the 13 year old girls were doing oddball (non-Free) strokes most of the time, so lapping was not fun.

    200 EZ
    (2200/3400)

    500 Free Pull Stretch out
    (500/3900)

    16 x 25 Fast, IM Order 4 each stroke @ 1:00
    I did desc. by 25s on each stroke
    (400/4300)

    200 EZ and out

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


    In other good news, I'll be on overtime at work near the end of my day tomorrow (Thursday), and still have 10 hours+ each on Friday and Saturday.