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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Saturday, June 29, 2013 8:00-10:00am

    by , June 29th, 2013 at 03:49 PM (Fast Food Makes for Fast Swimming!)
    Wow, what a difference it makes when you don't have to work 11+ hours prior to a swim workout! Yeah, I was still tired from the overall week, but having a day off from being on my feet has been great! I can only hope the work hotline says we're off tomorrow, but probably not.


    Warmup:

    1000 Swim - did all Free
    (1000/1000)

    Kick Set:
    2 Rounds of
    • 4 x 50 SDK w/ long fins @ :50
    • 4 x 50 SDK w/ long fins @ :45
    • 4 x 50 SDK w/ long fins @ :40

    I made the first 4, and then after that just started taking 5 seconds or so rest
    ** James did 22 of the 24 x 50s because he was lapped in the set...those intervals were insane!!
    (1100/2100)

    5 x 200 Free Pull @ 3:30 breathe every 5 (...or 3...or when needed)
    (1000/3100)

    2 x 400 @ LIFO + :30
    1st one IM (50 EZ speed/50 Fast) went 5:55
    2nd one Free (50 EZ speed/50 Fast) went 5:10
    (800/3900)

    8 x 100 @ 2:00 2 of each stroke All Fast
    Flys I did 1:18 and 1:22
    Frees came down to 1:15s

    200 EZ
    (1000/4900)

    8 x 50 w/ long fins @ 1:30 ALL OUT - 2 of each stroke - breast w/ flutter kick
    (400/5300)

    200 EZ

    -----------------------------
    5500 LCMeters


    Some of the kids must've heard about a rumor that I'm going to leave them team next month, 'cause a few of them were asking me about it. Word spreads fast around here I guess. They want me to stay, but I have my reasons. It's been good training with them, and seeing their development. Many are now starting to approach my training speeds, and a couple have now passed me up. Ahhhh...youth. I told them I'm not quitting swimming, I'm just leaving from the team environment to be a little more relaxed in what I do. I had a huge void in my life for about 8 years, and swimming filled that with happiness. I can't let that go again, but I can pick and choose when I want to step it up again.
  2. Thursday, June 27, 2013 6:30-8:30pm

    by , June 28th, 2013 at 12:44 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    900 (50 Free/50 V-sit scull/50 Front scull) <-- this took foooooorrrrrrreeevvvveeerrrr
    (900/900)

    10 x 100 Free Pull @ 1:45 (I worked on breathing both sides and EZish) went 1:25s
    (1000/1900)

    6 x 200 Kick w/ long fins (50 Core Dolphin Kick/50 SDK on back)
    (1200/3100)

    200 EZ
    (3300)

    8 x 150 @ 2:30
    Odds IM no free (went 2:20/2:20/2:24/2:27)
    Evens Free no IM (went 2:00ish)

    200 EZ
    (1400/4700)

    8 x 50 Flutter Kick w/ board @ 1:15 - made them
    (400/5100)

    100 EZ and out
    ------------------------
    5200 LC Meters


    I told my coach tonight after practice about my "master plan" of stopping swimming with the team at the end of July. He asked "well, when will you return?" It was a serious question. I told him it would be the end of my age group career. He understood the reasons why. He said maybe I'll be back on the team once again soon, as a swim dad. We'll have to see on that one...
  3. Wednesday, June 26, 2013 6:30-8:30pm

    by , June 27th, 2013 at 12:32 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Kick w/ long fins
    300 Free Pull
    (900/900)

    8 x 100 - 2 of each stroke @ 2:00/2:00/2:15/2:00
    Flys did 1:20s, Backs 1:35s, Breasts 1:45s, Frees 1:20s
    (800/1700)

    All w/ paddles and long fins (except the fly which I did fins only):
    2 Rounds of:
    100 Free Build @ 1:30
    2 x 50 Fly Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Back Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Breast Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Free Fast @ 1:30

    --------
    200 EZ
    (1600/3500)

    16 x 50 Flutter Kick w/ board @ 1:15
    (800/4300)

    6 x 100 Free @ 1:20
    came in @ 1:18 on the first one dead tired and threw in the towel...did one more as an easy cool down.
    (200/4500)

    ---------------------------
    4500 LC Meters

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


    In other news:


    I'm most likely going to "retire" from competitive training and a majority of my meets as well after my swim in Sandpoint, Idaho on August 3rd. This is for quite a few things: money savings, family time, less overall stress. I'm not going to just go cold turkey away from the pool, but I'll be more of the occasional lap swimmer type who hops in once or twice a week for a bit to "do 100 lengths."
    The USA-S "season" is coming to a close here soon anyway, and August is kind of a throwaway month with the team anyway, so I'm going to save that money and boot myself from the team at the end of July. I'll still be swimming our home meet here in mid-July, and the one day of the Champs meet in the Tri-Cities. The Sandpoint Longbridge Swim will be my final hurrah of sorts for my current competitive career.
    I've had a lot of fun with swimming, and it will always be a love of my life, but I must tend to other things as well. One day I'll be able to 100% dedicate myself to this sport again, but for the next few years at least, I'll be a "hit and miss" type of guy at the local meets, and maybe not swimming my traditional animal style event lineups either...though the 200 Fly is always a good one. I'm never going to be a true sprinter, but maybe I can find a middle ground somewhere.

    As for now, I've got one more month to give it my best, and see what happens in my last couple competitions. Dueling this with work in the summer is just hectic as hell though, but I'm making it work. It will be sad for sure when the day comes, and I'm actually a little teary now writing this, but it will be for the best.
    Don't worry folks, I'm not abandoning ship yet...
  4. Monday, June 24, 2013 6:30-8:30pm

    by , June 25th, 2013 at 12:44 AM (Fast Food Makes for Fast Swimming!)
    Pouring down rain tonight...sucks to be the coaches on deck, but for us swimmers, not too big of an issue.

    Warmup:

    800 Free
    (800/800)

    Kick Set:

    8 x 100 SDK w/ long fins @ 1:35 (held 1:15-1:20s)
    1:00 or so rest then (Surprise!!) "Keep your fins on!"
    6 x 100 SDK w/ long fins @ 1:25 Make them (held around 1:20s)
    (1400/2200)

    All on LIFO (last in-first out)
    400 Free Pull EZ
    300 Free Pull Moderate
    200 Free Pull Build
    100 Free Pull Fast (went 1:11)
    breathe every 5 for the whole thing (this lasted about 75 meters of the 400), but I did stay at breathe every 3 from there on in the set

    200 EZ
    (1200/3400)

    Main Set:

    4 x 100 Fly Fast @ 2:00 (held between 1:20-1:25s) - I actually enjoy these vs. the other strokes - crazy, I know
    4 x 100 Back Fast @ 2:00 (1:35-1:45)
    4 x 100 Breast Fast @ 2:10 (around 1:50s)
    (1200/4600)

    400 Kick w/ board (50 EZ/50 Fast)
    (400/5000)

    4 x 50 Free All Out @ 1:30

    200 EZ

    ----------------------------
    5400 LC Meters
  5. Friday, June 21, 2013 6:30-8:30pm Fast Friday

    by , June 22nd, 2013 at 01:37 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Kick w/ board
    300 Free Pull (I did 400)
    (1000/1000)

    8 x 100 @ 2:00 (Frees @ 1:45)
    2 of each stroke "still warming up"
    went 1:20s on the Fly, 1:30s on the Back, 1:45s on the Breast and 1:20s on the Free
    (800/1800)

    The rest of practice was all FAST, on John's sendoff, which gave us roughly a minute or so rest after the last person came in on each swim. Not exactly fun...

    400 IM - went 5:42 - not much slower than my last meet performance...granted, I did have a 101+ fever after that swim.

    400 Free - went 5:03 - not too shabby - trying to keep the 12 year old girl behind me
    (800/2600)

    4 x 100 w/ long fins and paddles @ 2:00 (1 of each stroke) Fly did w/ no paddles - 1:08, other strokes...blah

    4 x 100 Free w/ long fins and paddles @ 2:00 (went ~ 1:08s) - I can't really do flutter kick w/ fins, it gives me leg cramps after a while, so I just kick a little
    (800/3400)

    2 x 200 IM @ 4:00 (went 2:56 & 2:53)

    2 x 200 Free @ 4:00 (went 2:35 & 2:27)
    (800/4200)

    8 x 50 w/ long fins and paddles @ 1:30 (2 of each stroke) - Fly did w/ no paddles, went :29 & :30

    8 x 50 Free w/ long fins and paddles, avg'd :33ish, last one :28
    (800/5000)

    200 EZ

    -------------------------
    5200 LC Meters



    Now that was a tough, and very unexpected practice. I was happy with my 400 and 200 times in both the IMs and the Frees. My fly feels really strong now too. Even with working 60+ hours a week, I'm still feeling good in the water. We'll just have to wait a few more weeks to see how it goes in my next meet...even though I'm sure I'll be working right up till an hour or so before I swim each day.
  6. Wednesday, June 19, 2013 6:30-8:30pm Legskin Time

    by , June 20th, 2013 at 12:23 AM (Fast Food Makes for Fast Swimming!)
    It was a colder and windier day in town tonight, so I decided to pull out my old $20 Finis Legskin that I purchased during the last SCY season that the now illegal suits were legal. Finis was closing out all their stuff for $20 a piece, since they couldn't be used for USAS swimming anymore. I should've got more. I use it now and then for swims, or in OW swimming if the water is warmer.

    The legskin was great though, it kept my legs nice and warm, plus I got the added buoyancy and speed effects from it, though I did have a drag suit over it as well.


    Warmup:

    800 Free
    (800/800)

    Little Ol' Kick Set:

    4 x 200 SDK on back @ 3:30 (was going around 2:50s or so)
    1:00 rest
    8 x 100 Flutter Kick (ended up doing SDK on back) @ 1:40 (around 1:25/1:30s)
    1:00 rest
    16 x 50 SDK on back @ :50 (:40-:45ish)
    (2400/3200)

    200 EZ

    (200/3400)

    Swim Set/Main Set:

    4 x 200 Free @ 3:15 (held 2:35 and under, fastest was 2:30) <--my last meet swim was 2:18
    1:00 rest
    8 x 100 Free @ 1:30 (held around 1:15s)
    1:00 rest
    16 x 50 Free @ :45 or some random interval...I was just following the group, but it was like :45, 1:00, :45, :45, 1:00, etc.
    --just survival swim on these, more of recovery w/ speed
    (2400/5800)

    200 EZ

    ----------------------------
    6000 LC Meters

    Boy was that legskin fun to practice in.



    Good set. I like doing freestyle in Long Course, and that's about it, well - Fly too is good. Because we did a heavy freestyle night, I can count on tomorrow being an IM/stroke day, so I may skip it. We'll see how work goes tomorrow.
  7. Tuesday, June 18, 2013 6:30-8:30pm

    by , June 19th, 2013 at 12:37 AM (Fast Food Makes for Fast Swimming!)
    Tonight was not a nice day in terms of the weather. Heavily overcast, starting to rain a bit as I drove to the pool, and the wind was kicking up a bit as well. Not a lot of kids were at the pool tonight...most likely for these conditions. John had a semi-relaxed practice for everyone who had been at the morning practice this morning. For those who weren't at morning practice, which was me and two other boys, we got to do the morning practice tonight. It was actually kind of fun after I got into it.

    Warmup:

    300 Free
    300 Kick w/ long fins
    300 Free Pull
    (900/900)

    16 x 50 IM Order 4x thru @ 1:10
    On backstroke I tried to focus on "throwing the tennis ball at my feet" and I actually went faster in the pool. Back to the basics...
    (800/1700)

    8 x 150 Kick w/ long fins @ 2:10 - I did 4 SDK on back, and then 4 Flutter Kick w/ board. I wasn't making the interval so it was more or less a continuous kick after the first couple.
    (1200/2900)

    Main Set:

    4 x 600 as:
    • 1 x 300 Free Cruise @ 5:30 (I ended up descending these as we went) 4:05/3:58/3:55/3:48 - the final one wiped me out
    • 1 x 200 IM Fastish @ 3:30 (went 2:55-3:02)
    • 1 x 100 Free Sprint @ 2:00 (first couple went 1:11s, then 1:13, and 1:15 at the end)

    then right into:
    2 x 50 All Out Choice @ 1:30 - 1 Fly, 1 Free (:35/:33)
    (2500/5400)

    300 EZ and out

    ----------------------------
    5700 LC Meters
  8. Monday, June 17, 2013 6:30-8:30pm

    by , June 18th, 2013 at 01:13 AM (Fast Food Makes for Fast Swimming!)
    The official summer schedule hours have begun!! I can deal with these hours...that way I can work my 10-11 hours a day, have time to come home for a little while before heading off to the pool later in the evening.

    I had a good swim tonight, felt strong in the water. We kept an eye on the weather the whole time though, as the clouds were rolling in really dark around us, and the rain began around 8:00pm or so, but no lightning today.


    Warmup:

    800 Free
    (800/800)

    12 x 50 Flutter Kick w/ board @ 1:15
    500 Free Pull
    (1100/1900)

    10 x 50 Free Pull Fast @ :55 (went :35-:38ish) I think the clocks were a bit off on each end
    500 Free Swim - gave it a pretty good effort - I'd guess @ under 1:20/100 pace
    (1000/2900)

    8 x 50 Choice Swim @ 1:00 (did all Free)
    400 Free Swim - about the same as above - around 1:20/100 pace
    (800/3700)

    4 x 50 - 1 each stroke IM Order @ 1:00
    200 Free Swim
    (400/4100)

    10 x 100 Free @ 1:40 (Desc. 1-5, 6-10)
    I started around 1:20 or so, and tried to come down a bit. I think I was around 1:12 or so on #4 & #9, and maybe a 1:10 on #5 & #10.
    LCM is tough to go fast in.
    (1000/5100)

    went over to the diving well which is about 15 meters across for some sprints and EZ swims
    (~200/5300)

    ----------------------
    5300 LC Meters


    This brought me over 300 miles for the year.
    I'm still a bit behind my GTD goal pace, but I should get back on track one day.

    My goal pace: 324.78 miles required as of today to reach my goal by the end of the event
    My actual current pace: 300.68 miles as of today
  9. Saturday, June 15, 2013 11:15-12:15pm Lap Swim

    by , June 15th, 2013 at 06:07 PM (Fast Food Makes for Fast Swimming!)
    Today was the "grand opening" of the Wenatchee City Pool for the summer session. At least for the public. We've been using it with the age group team for the past 3-4 weeks already, so my tan is already well in place.

    It was a nice casual dip, just to relax the muscles a bit, and since I wouldn't be in an official team practice for a 5-6 day span from last Tuesday till Monday coming up.

    Another nice feature...it looks like the team got a permanently mounted pace clock on the side of the team building at the pool, so I can actually do interval work.


    Warmup:

    500 Free - stopped to talk with Jen a couple times during the swim. She's another masters girl who's swimming with Velocity Swimming like me, though she only does the 2-practices-a-week program which is a bit cheaper.
    (500/500)

    10 x 50 SDK w/ long fins @ 1:00
    It was nice to have a laneline and a wall on either side of me to follow today. Most days I'm in the 5 lane "void" so I don't have that luxary. We only put in 5 lanelines in the pool for lanes 6-10, and the "fast group" swims in lane 5 with only 1 laneline on one side.
    (500/1000)

    10 x 50 @ 1:05 (25 Fly Fast, 25 Free EZ)
    felt good doing this
    100 EZ
    (600/1600)

    8 x 100 Free Pull @ 1:40 (held around 1:20+)
    that's about the best I can do in long course...SCY I can cruise at 1:07s all day long with :20 rest, but not in LCM. I need those turns. I suppose this makes me a sprinter in a way??
    (800/2400)

    100 EZ and gone

    ------------------------------
    2500 LCMeters
  10. Thursday, June 13, 2013 Dang Lightning...or not

    by , June 13th, 2013 at 10:37 PM (Fast Food Makes for Fast Swimming!)
    I arrived at the pool today after work a bit late, and found the coaches and kids all standing outside. Apparently there was a lightning sighting off in the distance over the hills, so the city closed the pool for our practice. I'm pretty sure the guards just wanted to go home.
    I made use of my time though, and headed over to the East Wenatchee YMCA pool across town. Yeah, the water was warm, it was general lap swim, but it was short course yards and I LOVED it!!!

    Warmup:

    200 Free
    200 Free Pull
    100 Kick on back
    (500/500)

    5 x 100 Free @ 1:25 (held 1:05-1:07s)

    5 x 200 Free Pull @ 2:40 (held 2:15-2:18s)
    (1500/2000)

    10 x 50 Flutter Kick w/ board @ 1:00 (just a casual :55 per)
    (500/2500)

    Speed Set of sorts:
    16 x 25 @ :40
    Odds Free EZ
    Evens Fly Fast - 1st one was w/ 4 SDKs, 2nd w/ 5 SDKs, etc. up to the final one with 11 SDKs prior to swimming. I took only 4 strokes on the final one with the 11 kicks.
    (400/2900)

    100 EZ and out
    --------------------------
    3000 SCY


    The team is gone to a meet this weekend, so no practice till Monday, unless I decide to do a lap swim...which probably won't happen. I did this tonight just so I wouldn't be 5-6 days out of the water.
  11. Tuesday, June 11, 2013 5:00-6:15 :)

    by , June 11th, 2013 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    Yep...I got out early, practice goes till 7:00pm. I was just wiped out tired, and the first "main set" kinda did me in. Doing IM stuff after that was just bad...


    Warmup:

    400 Free
    (400/400)

    Kick Set:
    20 x 50 SDK w/ long fins @ :50 (I did odds on my side, evens on my back)
    On these I just trailed the lane, and left with my <:05 of rest. It's too hard to see the pace clock in the sun glare from the other end of the pool with my goggles on.
    (1000/1400)


    "My" Main Set:
    Idea is to start out slow, and get a faster pace on each successive rep, till the 100 is a sprint (or something)
    500 Free @ 7:30 (went 7:00ish) - 1:24/100
    400 Free @ 6:00 (went 5:30) - 1:22.5/100
    300 Free @ 4:30 (went 3:55) - 1:19/100
    200 Free @ 3:00 (went 2:33) - 1:17.5/100
    100 Free @ 1:30 (went 1:12) - 1:12/100
    I felt good doing this set, but it was an uphill battle against the wind as well. One direction I could definitely feel the gusts against my, and the other direction it felt like I was on a taper.
    I just tried to stay with the kids, but they outdistanced me so badly in this. Especially the 14 year old boy from Alaska. He's fast!! He and Jared were both at least a 50 or more ahead of me on the 300/400/500. The boy's 17 year old sister was also kicking my butt by about 1/2 that distance. I can't wait for SCY to return...I need my walls.

    200 EZ
    (1700/3100)


    Main Set:
    5 x 200 IM @ 5:30 EN3 Set - who knows what I was supposed to be holding, but it wasn't happening for sure. The only thing that felt good was the Fly...after that it wasn't worth writing about.
    I ended up only doing 3 of these, and then got out. Being on my feet all day long is tough, and going straight to the pool after work doesn't make it any easier.
    (600/3700)

    ---------------------------------
    3700 LCMeters
  12. Monday, June 10, 2013 5:15-7:00pm

    by , June 10th, 2013 at 11:49 PM (Fast Food Makes for Fast Swimming!)
    I got home from work, checked the team calendar on the computer to confirm that practice was at 6:30pm this week, and realized that I was a week off. Still at 5:00 this week. I'll be lucky to make it to the start of practice daily this week, but I'll do what I can. Work work work...I just can't wait for September when it's all over and I'm back to 40 hours a week or so.


    Started a little late:

    Warmup
    got in a 200 Free (they did something like a 600 going 50 Free/50 V-Sit - glad I missed that stuff in LCM!!)
    (200/200)

    Kick Set:
    8 x 150 SDK on back w/ long fins @ 2:30
    Finally a respectable interval. I was able to actually come to the end and be able to talk with people before having to leave again.
    (1200/1400)

    3 x 300 Free Pull @ LIFO Desc. 1-3 & also 3 stroke breathing
    (900/2300)

    6 x 50 Fly Drill @ coach's sendoff
    • 4 - going 50 Right arm, then 50 Left arm
    • 2 going 1-2-1 drill (one stroke right, 2 regular, one left, 2 regular - only breathe on the regular)

    8 x 50 Fly Max Rest @ 1:20 - not sure what I was holding, but I felt really good on these. Held a 2-up, 1-down breathing pattern. Led the group...Fly is about the only thing I'm good at in LCM!
    (700/3000)

    200 EZ
    (200/3200)

    8 x 150 (50 Stroke FAST, 50 Free EZ, 50 Free FAST)
    - 3 Back, 3 Breast, 2 Free
    (1200/4400)

    4 x 50 Sprint Choice (did all Free) @ 1:30
    (200/4600)

    200 EZ and out

    --------------------------
    4800 LCMeters


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

    Over the weekend I also signed up for the Sandpoint, Idaho Longbridge Swim - 1.76 miles straight across the lake, following the bridge. August 3 is the date. 1.2 miles across the water, and then .5 mile along the shoreline to the finish. www.longbridgeswim.com if anyone wants to sign up. This I believe is the largest OW swim in the northwest. Last year I believe we cleared 900 swimmers or so!!

    I also bought a new wetsuit with an awesome coupon code for about 60% savings discount. $400 down to $180!!!! Can't beat that for sure, and it's way better than the cheapo "casual" wetsuit I used last year. That cheapo one just felt like it was dragging me down, and I almost wanted to strip it off and leave it in the lake during the swim. This year should be different.
  13. Thursday, June 6, 2013 5:00-7:00pm

    by , June 7th, 2013 at 12:24 AM (Fast Food Makes for Fast Swimming!)
    Rough day at work...11 1/2 hours of not fun. Finished off with helping to get a 30 HP (horsepower) waterpump and motor removed from the cherry line and replaced for the night shift. They had to delay production a few hours, and we had lots of (not) fun. Ended up with not a lot of break in between work and swimming today, but it is my last opportunity until next week, so I might as well do it.


    Warmup:

    1000 Mix it up - did all Free
    (1000/1000)

    Kick Set:
    12 x 100 SDK @ 1:45
    I started out around the 1:30 or so on the first few, then just faded back to barely making the interval. Kicking in LCM is just
    (1200/2200)

    Main Set:

    6 (7) x 300 Free @ 5:15 - Odds EZ, Evens Fast
    I got permission to do the EZ ones as pull, and then go as fast as I could in the Fast ones. We had to do-over the 1st one since too many people were doing 1-stroke breathers...as my coach calls it.
    I just suffered through this...slugging away near the back of the lane, but did complete it, and had a race with Jordan, our 13 year old girl phenom swimmer. Yes, I've now lowered my standards from trying to stay with Jared, down to little girls. I can't wait for SCY to come back!

    200 EZ
    (2300/4500)

    16 x 50 IM Order 4x thru @ 1:00
    Fly was the only good thing here, but even that was tough today.
    (800/5300)

    200 EZ and out for award from the meet last weekend
    -----------------------------
    5500 LCMeters


    A picture of my 3rd place medal from the meet. Top 3 places got medals, the others through 10th ribbons. I was proud of this one against the kiddos.

    https://sphotos-a.xx.fbcdn.net/hphot...47962345_n.jpg
  14. Wednesday, June 5, 2013 5:00-7:00pm

    by , June 5th, 2013 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 Free
    600 Kick w/ long fins (did SDK on back)
    6 x 100 Free Pull @ 1:45
    (1800)

    6 x 200 IM @ 3:15 (started at 2:55+, and dropped down to a 2:50 on the final one)
    not bad considering I was a 2:37 in the meet.
    200 EZ
    (1400/3200)

    5 Rounds of:
    All with Paddles and Long Fins
    • 200 Free @ 4:00 ~70% effort
    • 100 Free @ 2:00 @ (50 - 100% effort/50 - 50% effort)
    • 2 x 50 Free 100% effort (200 pace)

    (2000/5200)

    I felt like I was doing a pull set. My legs weren't kicking fast, and I just couldn't go. I took the paddles off for a test on the final round, and I did go faster and kicked a lot better. I think my mind is set to drag the legs like I have a pullbuoy whenever I have paddles on.

    4 x 50 Sprint @ 1:00

    300 EZ cooldown

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

    5700 LCMeters
  15. Tuesday, June 4, 2013 5:00-7:00pm The Alaskans are coming...

    by , June 4th, 2013 at 10:54 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    800 Free w/ every 3rd length Breast
    400 Free Pull
    8 x 50 Kick w/ board Odds EZ, Evens Fast @ 1:10
    (1600/1600)

    Main Set:

    5 x 500 Broken into:
    1. 10 x 50 Fast @ 1:00 (went :35ish)
    2. 5 x 100 @ 1:20 (!!!!!!!) WTH!!! - made the first 1, kinda on the 2nd one, and then all downhill
    3. 2 x 200 @ 2:30, 1 x 100 Fast (I was about 2:45+ on the 200s)
    4. 8 x 25 Free (I did Fly) Fast @ LIFO; 1 x 200 Free FAST @ 2:30 (went 2:36), 1 x 100 Free Fast
    5. 2 x 250 Free @ :15 rest (I made these)

    (2500/4100)

    8 x 50 w/ buoy (25 scull/25 Free pull) @ 1:10
    (400/4500)

    8 x 50 @ 1:10 Odds Fly/Back by 25s, Evens Breast/Free by 25s
    (400/4900)

    Cooldown with taking out the lanelines...our group got that task. I hauled on the reel...good arm workout on the LCM lanelines.

    --------------------------
    4900 LCMeters


    I guess we have an Alaskan family that comes down here in the summertime for a while, and they train with the team. Their kids are fast, really fast. One boy about 15, and a girl about 17. They both kick my butt and everyone else too, besides Jared. Somehow the 3 of them were possibly making those insane intervals on the main set tonight. I was giving my best effort, but when the interval for 200s is about :10 slower than my recent meet time, I find that impossible. We did have a substitute coach tonight, so maybe she wasn't exactly sure of our times or something...or it was written to kick out butt. LCMeters itself does that to me...I don't need insane intervals on top of that!!
  16. Monday, June 3, 2013 5:00-7:00pm

    by , June 3rd, 2013 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    Spent 15 minutes getting the lanelines all situated in the pool. There was some disorganization with how they got reeled up after the meet last night. Plus some of our lanelines are short, and we have to figure out which extensions go in which "new" spots.

    It was pretty much a recovery day workout today, since 99% of the team was at the meet last weekend.


    Warmup:

    600 Free
    600 Flutter Kick w/ board - Locomotive style: Each lane kicks the entire 600 EZ single file. The "caboose" has to sprint kick to the front to become the new "engine". As soon as they get there, the next person begins their sprint to the front. If done correctly :evilgrin: you can get the lane to speed up for a certain caboose person and they have to sprint kick for a longer period of time.
    600 Free Pull
    (1800/1800)

    20 x 100 Choice @ 2:00 - stretch out or whatever
    I did every 5th one as 50 Fly/50 Free...all others were all Free.
    Held 1:22-1:23s on all of them
    (2000/3800)

    16 x 50 SDK w/ long fins @ :55
    I held them between :45-:47 or so. Last couple I got down to :40s, and the final one was under :40
    (800/4600)

    300 EZ and out

    ------------------------
    4900 LCMeters
  17. Sunday, June 2, 2013 Apple Capital Day 3 Results

    by , June 3rd, 2013 at 12:18 AM (Fast Food Makes for Fast Swimming!)
    Started off the day with a little timing of the morning session with my older daughter. Gotta get in the volunteer hours with the team of course. Saw some fast 10 & unders too. I finished this about 11:00, and didn't have my first event under after 3:00pm so I went home for a while and got some work done as well. No rest for the weary!

    Got to the pool and warmed up a little bit in the deep tank, probably a total of 400 meters at the most. My first event was the 100 Fly, which I was seeded 3rd in, with my "best time" (1:03.1) from when I was age 22 or 23. It was the only event that I really wanted to do today anyway.

    100 Fly - 1:06.3 - good enough for 3rd place!!
    I actually earned one of the cool medals that the team purchased this year for the Top 3 places! I didn't figure I would be able to get one, but I guess I was wrong.
    1st place was a 1:00, 2nd was 1:05.5, 3rd-7th was 1:06.3 to 1:07.0, so I got the lucky end of the reach at the wall.

    --------------------
    The rest of my day was just survival mode to get through my events...3rd day of a meet, and recovering after my sickness last week, this is all I could do:

    200 IM - 2:37.xx
    31.5 / xx
    xx / 34.0

    200 Back - 2:49.
    Is it bad that my 200 Breast time was only 13 seconds slower than this??
    whatever...I need to remind myself that only Fly and Free are to by swum in LCMeters from now on...and maybe the 400 IM

    200 Free - 2:18.0
    I felt good on the 1st and last 50s in this, the middle 100 just stunk.



    Well, I got in a good amount of racing, and will be able to repeat the freestyle and fly events next month, along with the 400 IM.
  18. Saturday, June 1, 2013 Apple Capital Day 2 Results

    by , June 2nd, 2013 at 01:32 AM (Fast Food Makes for Fast Swimming!)
    After yesterday's rough time with life in general, I managed to wake up this morning feeling great, in fact better than I've been all week long, so I headed in to work like always at 5:00am to get a little more $$$$ in the pocket. Got 8 hours done, and still had about 3 hours at home to take the kids to the school to play, and just relax for a while.

    Headed to the pool about 4:00ish to grab a cheeseburger with grilled onions from the concession stand. They're 100% worth it, and don't sit in your stomach, or at least not mine. They had a 30 minute-ish warmup period at the mid-point of the afternoon session (you know how USA-S has to do the "4 hour rule"). I got in about 800 of easy free, some fly drill, and a little speedy stuff, but not much more than 25 up tempo stuff. I already knew I'd be better at this point than Friday's 400 IM. My body was 100% different feeling.

    ~6:00pm
    200 Fly - 2:30.25 (same as last season)
    31.9 / 36.1
    39.7 / 42.0
    Yeah the back half hurt a little bit, and I was really feeling stiff around the 150 or a little before. As I pushed off the final wall I could feel that twinge just prior to getting a cramp coming on in my calves. Uh oh. I just slugged through the final 50, trying not to use too much effort on the legs, or risk rescue by the lifeguards. Made it home right about the same time I had last season, so that's a plus.

    ~7:00pmish
    200 Breast - 3:02.92 (about the same as last season)
    42.3 / 47.8
    47.5 / 45.4
    I told John that I was going to take it out easy, and build the effort and turnover on each 50. I did start easy for sure, and stayed neck and neck with a girl next to me (they swam all the 15 and over events co-ed mixed), until the final 50 when I really went for it with my turnover and lunging forward. My legs just played along, but I powered home well. This is a pretty decent time for me.

    ~9:30pm
    The sun was well down at this point, and it had been cooling for the past couple hours, plus the wind was picking up a bit like it always does around here at night. Basically pretty cold no matter who you are. I stayed in my clothes up till about 15 seconds before the whistle to get up on the blocks.
    400 Free - 4:48.40 (3 seconds slower than last season)
    1:08.xx / 1:14.mid / 1:14.mid / 1:11.low
    I was sandwiched between a college girl and another boy in the final heat, and they both got out about a bodylength or more ahead of me within the first 100. I was just eating their wakes for the middle 200, and began to pull up on them both from about the 250 point to the 350 mark. I gave it my all to catch them, but to no avail. Kids...

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

    Tomorrow morning I'll be timing the meet for about 3 hours in the morning with my daughter, and then will get back later in the afternoon again for 4 more races. These ones should be better...at least I'm waiting for the 100 Fly in which I'm seeded 3rd in. I need some hardware!!!