Swim Workouts

I know this isn't going to compete with the Olympics swimming very well, but I'm gonna go for it anyway!

I woke up this morning at 5:30am and was on the road by 6:00 for another road trip to a swim meet. On my day off from work none-the-less, after working another 60+ hours workweek. My main goal was to get there by 9:00am when the meet was starting to get checked in for the 1500 Free. Made it!

My first event wasn't scheduled until around 11:45am or so, the 100 Fly, with my 100 Free around 12:50pm. I was in the 2nd heat of the 1500s (alternated girls/boys), so I swam it around 1:20pm or so.

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

The results:


100 Fly - 1:05.99 (season best, new LMSC record)

did this "cold turkey" - no warmup/no cooldown
I also got the pleasure of being seeded right next to the top seed in the event (circle seeding) as well, and he went a casual :58.0

***OH YEAH*** (almost forgot)
I got to talk with Tom Jager at this point of the meet. He is the head coach of one of the teams in our LSC. He thought it was cool that I was out there racing the kids at my age, and that I was doing as well I do.
I'm never going to wash my hand again, even though Tom's sprinting mojo didn't rub off any on me at all!
That's my Olympic moment.

100 Free - 1:02.59 ()

my lack of cooldown didn't help me here, and I just shut it down around 60-75 meters of the race, and did a Lochte "prelims finish" into the wall at the end. Oh well, this wasn't the reason I came to swim today anyway.

1500 Free - 19:20.45 (new LMSC record)

I got a few splits from one of the club coaches (I wasn't even thinking I'd get splits, so this was nice)

200 - 2:26.45
400 - 4:59.25 (2:33)
600 - 7:34.64 (2:35)
800 - 10:12.54 (2:38)
1000 - 12:50.99 (2:39)
1200 - 15:29.37 (2:39)
1400 - 18:07.82 (2:38)
(winner was an 18:12, so I wasn't lapped)
1500 - 19:20.45 (1:13) - picked it up here since I was having a small battle with a kid a few lanes over and wasn't going to get beat by more of these kids!

I was swimming right with another kid for the first 400(same one who basically tied with me in the 1 mile OW two weeks ago), but knew I wasn't going to be able to keep that pace, so I let him go and found my own pace.

My final time is almost :30 slower than last years performance, but it's still good enough for 6th in the current TT rankings (right behind That Guy, and Tjrpatt). I'm human.

The main differences with this swim vs. last year's performance was:

• Last year swam in early June vs. late July this year
• Only able to swim maybe 3 days a week of minimal training due to summer work schedule, as compared to the "school year" when work is normal.

Overall, I'm still happy with this performance. Looking back at it, I was able to settle into a pace and hold it pretty consistent throughout the race.

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

That's it for my 2012 LCM season, thank goodness! I've got two more OW races to go, one of them is next Saturday, and another will be next month.

Well, I decided to take a little extended lunch break from work today for a little dip in the LCM pool today. I gave up what amounted to 45 minutes of OT in doing so (as well as the 30 minute lunch), but oh well. Swimming is better than work anyway! My main goal was a semi-relaxed swim prior to my meet tomorrow, just so I wouldn't be a day out of the water prior. Goal accomplished. But have to be back at work again now.


Swim at the city pool (LCM) got this done in 20-25ish minutes or so
No pace clock available

5 x 100 Free @ :15 seconds rest


10 x 50 @ :10-:15 sec rest (25 Fly Drill/25 Free)

• went 3 SDKs off wall, 3 right arm, 3 left arm, 5 full stroke, then free to wall
• this seemed to carry my just past the lifeguard chair from both ends, so I'm assuming I was covering 25M or more before switching to free

A fellow masters swimmer happened to come to lap swim as well, and he had a wristwatch with him to time me:

1 x 100 Free @ 1500 Pace - went a 1:13

This is probably a bit faster that what I'll do...1:15s is an 18:45.

I'd like to be under 19:00, but anything faster than That Guy's time will be suitable.

I felt good, that was enough, hit the showers and back to earning $$$$$.


Tomorrow: 100 Fly, 100 Free, 1500 Free

I started off today with a little dryland medicine ball work at the Y pool's new dryland workout area. They have a cable machine, various sizes of med balls, mats, small weights and benches, and some more stuff.
My swim buddy was there, and I showed him a minature version of Mike Barrowman's medicine ball/dryland routine that I used to do in the early 90s with my club team. Finished up with a couple sets of 10 vertical streamline leaps for fun as well. Now that I'm home, I can feel the 15 minutes that I did in my arms and chest. I guess this means I'm "out of shape".
Good thing I'm racing in a meet on Sunday too.

Warmup:

5 x 100 Free @ 1:30 (1:10s)

5 x 100 Free Pull @ 1:20 (1:10s)

Main Set: went for a couple quick sprints and outta here - Leslie...this is for you!

100 EZ

1 minute rest

50 Fly AFAP - went :29

200 EZ

@ 5:00 from the start of the first fast 50, I did another:

50 Free AFAP - went :26 (confirmed by the guard)

200 EZ

--------------------------
1600 Yards

I didn't really feel much like swimming tonight, so that's it. I may skip out of a couple hours of work around lunchtime tomorrow and head over to the LCM pool for afternoon lap swimming, then get ready for an early morning drive to Spokane on Sunday for the meet.

Last night (Tuesday) was my younger daughters first day for swim lessons in the parent/tot class. Lots of mommies , another dad, and me in the water with our kids. My daughter is the oldest in the group, as they have to be under 3 to be in the class. She is 2 and 11/12 years old, just squeaking by. Next session she'll be on her own in the beginners class. 88 degree icky poo bath water in this pool. It's in the downtown Wenatchee YMCA basement. The pool has 3 lane markers on the bottom, which can't be any wider than 6 feet, and the length of the pool is 13 1/2 yards long.
Here we are:


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

Wednesday Swim:

Warmup
5 x 100 Free @ 1:30 (1:10ish)

Main Set - borrowed from KNelson's blog the other day

8 Rounds of:
100 Free @ 1:20
25 Free @ :15

Kirk's set (with the group) I think originally had 18 times through this, but I was getting tired after what I did, especially not having a group to do it with me. Basically, I'm just not the man that Kirk is.

4 x 150 Free Pull @ 1:55 (held 1:43-1:46s)

4 Rounds of:
25 Fly kinda medium effort @ :30
75 Free cruise EZ @ 1:15 (went :55s)

Sat around at the wall watching the swim lesson kids for a while, and realized that the pool was so still in the lap lanes that it would be perfect for some fast efforts, so:

1 x 50 Fly AFAP (went :28 from a push)

200 EZ EZ

waited another minute

1 x 50 Free AFAP (went :25+/:26-)
This one felt really good. I did two breaths down, and one breath about 1/2way back. Felt really powerful.

200 EZ EZ and out

-------------------------
3000 Yards


I've got a USAS meet on Sunday, at the Inland Empire LSC Champs meet in Spokane. It'll be another competitive swimming occasion after a 62ish hour workweek.
I've got the 100 Fly, 100 Free, then hopefully a little rest before my 1500 Free.
I need to get a time this summer, and this is the final shot for me. Wonder if I'll make finals. I think they take top 16. I believe I've got the speed to do so in both 100s, but we'll see.

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

OH YEAH!! The best news of all:

On the Wenatchee YMCA Facebook page, they made a note that said in the fall they will begin opening at the eastside YMCA pool on Sundays for limited hours for lap/adult swim. Now I can have an opportunity to swim on Sundays possibly. Only down side...it's from 1-3pm, right in the middle of the day. But I'll make do. I guess a few of my comment/suggestion cards got noticed.

Sore and tight...definitely need to do more stretching and dryland work as well. One day I'll get around to it...kind of like maybe changing the oil in my truck today.

Warmup:

5 x 100 Free @ 1:30

Main Stuff:

1 x 200 Free Pull @ 2:30 (went 2:15)
1 x 150 Free Pull @ 1:52.5 (went 1:45)
1 x 100 Free Pull @ 1:15 (went 1:08)
1 x 50 Free Pull @ :37.5 (went :34)

4 x 100 (75 Free, 25 Fly) @ 1:25 (went 1:07/1:08s)
4 x 75 (50 Free, 25 Fly) @ 1:10 (went :51-:52s)
4 x 50 (25 Free, 25 Fly) @ :50 (went :33-:34s)
4 x 25 Fly @ :30 (went :15-:16s)

300 swim stretch out.

-------------------------
2300 Yards

I burned myself out on this stuff and had to retire from the pool for the evening after just 40 minutes. Oh well, I still felt good.


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

Signed up for the NW Zone Short Course Meters Champs in Federal Way, WA. I know the meet's not until the 3rd week of October, but I like to get my stuff out there early. No backing out that way.

Saturday will have: 400 Free, 200 Fly, 200 IM, 800 Free
Sunday will have: 400 IM, 1500 Free

Any other takers out there (other than the regular Northwesterners) that want to make a trip to Seattle for a good meet, this is your chance! Here's a link to the info if you're interested:
https://www.clubassistant.com/club/m...1534&smid=3629

Another long week of work, and it's not over yet (Saturday to go). I finished last week with 62 hours, and it looks like this one will be another hour or so longer than the last - for 63 or so, provided we work a full day tomorrow.

Got to the Y and was the first one there, so I was able to pick my favorite Lane #5, which is directly in line with the pace clock overhead at the "turn end" of the pool.


Lane #6 is the one closest to the far side of the picture. It's also the most undesirable lane to swim in because of the big RED permanant bulkhead separating the lap pool from the deep tank. No gutters there for waves, and for some reason that is the lane that the "fast kids" were always in back in the day for swim team practices. I've swum wayyyyy too much in that lane, so take any other lane when I get the chance.


Warmup:
5 x 100 Free @ 1:30 (1:12-1:15s)

Main Set:
4 x 150 Free Pull @ 2:00 (1:45-1:48s)
4 x 150 Free Pull @ 1:55 (1:45ish)
:30 sec.
8 x 100 Free @ 1:20 (1:10-1:11s)
:30 sec.
8 x 50 Fly/Free by 25s @ :50 (:38-:40s)

while I was swimming the last set, another younger girl got in the lane next to me, and was swimming pretty much my speed. This of course drew my interest, as I don't see this very often at the Y pool. She's about 2 years out of college, and has been swimming to get in shape for the ChelanMan triathalon that she is swimming a relay with her two brothers, and the race is tomorrow. She's been swimming for a few weeks, and is in plenty of shape for an 800M OW swim. At her age she can't be that far gone from the sport. Well, I invited her to join me on the next set, and she accepted.

8 x 125 IM (rotate the stroke of the extra length) @ 2:00
I held 1:38-1:40s, and 1:43s for the extra breast ones.
Didn't push too hard...I didn't want to scare away my new training partner. She definitely was a better backstroker than me...but most people are!

Afterward said it was nice to swim with someone, but wasn't expecting to swim that hard.

Finished with a 100 EZ and out

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4000 Yards

I love Wednesdays because it is payday at work. Payday this time of year is nice, because our paychecks are about double what a normal 40 hour week is like. Still, it's pocket change compared to a lot of folks out there...

I knew ahead of this swim that I was 4078 yards away from making the 300 mile mark on my GTD program. I wanted to hit it today, so anything 4100 or more would be great. I still had in mind my goal of my main set being 2500-2800 or so in distance in prep for my Longbridge Swim as well.


Warmup:

5 x 100 Free @ 1:40ish
I was really sluggish, and my triceps were sore.

Main Set: sore or not...gotta hit it!

10 x 100 Free Pull @ 1:15 (held 1:08-1:10s)
10 x 75 Free @ 1:00 (held :55-:56)
10 x 50 Free Pull @ :40 (held :35s)
10 x 25 Free @ :20 (held :17-:18, last two sprint :16/:15)

100 EZ EZ

3100 here...gotta keep going...


10 x 100 @ 1:30

• #1, #5 - 25 Fly, 75 Free
• #2, #6 - 25 Free, 25 Fly, 50 Free
• #3, #7 - 50 Free, 25 Fly, 25 Free
• #4, #8 - 75 Free, 25 Fly
• #9 - 100 Free
• #10 - 100 Fly Fast - went 1:06

The 100 Fly Fast was my yardage that got me over the 300 mile mark for the season as well, so I did it in style

100 EZ and out
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4200 Yards in 1 hour 5 min.


My Go The Distance 2012 Progress
300.06 miles swum (=528,113 yards, =482,907 meters). View my progress | Go The Distance 2012 results.
Most recent milestone achievement: 300 miles on 07/18.

Home Sweet Home!!

I'm glad to be swimming again in the pool, and prefer this type of training (SCY) over any other. SCM would be okay, but I don't have that option around here.

I'm now focused on my next adventures, the first of which is the final day of the USA-S LSC Champs in Spokane which I'm swimming the 1500 LCM and 100 Free & Fly. I consider that the easy swimming. Anything in the pool is easy now.
3 weeks from now will be the real challenge for me. Longbridge swim in Sandpoint, Idaho: 1.76 miles swim (1.1 across the lake next to the bridge, then along the shore to the park). I'm focusing now on doing longer swims in the pool, but keeping up the intensity as well.

Warmup:

5 x 100 Free @ 1:30 (1:10s)

Main Set:

8 x 300 Free Pull @ 4:30 desc. to 3:20 by :10 drops

• (e.g. 4:30/4:20/4:10...3:30/3:20)
• held close to 3:30s the whole way
• #7 was 3:26, #8 missed it but went 3:24
• The 1.76 mile swim is roughly 2800 yards or so, so I'm going to try for one major set each swim that approaches or surpasses this distance, with as minimal rest as possible.

100 EZ

5 x 100 Free @ 1:15 (went 1:08/1:09s)

100 EZ

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3600 in under 55 minutes (getting more and more KNelsonish)

OK, I'm sure this will never compare with the literacy skills of swimsuitaddict, but I'm going to do my best!


Last night about 7:30pm while cruising the forums, I decided to take a look at the NW Zone Page, specifically the [ame="http://www.usms.org/forums/showpost.php?p=269123&postcount=10"]Upcoming Masters Meets in the NW [/ame]page. Not sure what I was looking for in the first place, but I noticed that the Steve Omi swim was set for tomorrow (today) morning. Just for kicks, I decided to check out the lake temperature of Coeur d'Alene, ID. I knew that historically it's always cold, so I was shocked to see its current reading at 72.7!! I shot my friend a phone call in CDA to confirm, and she said that is most likely correct with all the warm weather we've had lately. Well, with that news, I then proceeded to ask my wife if it would be possible for me to make a trip to Idaho in the morning. Expecting a no way, or something to that effect, I was surprised when she said OK. Really?

I attempted to get to bed early last night, but the heat in the house (and the movies on Encore channels that we're getting for free) kept me from being able to fall asleep until almost midnight! 4 hours later....BEEP BEEP BEEP!! So tired...but still was going through with it. I got my oldest daughter out of bed to come along with me as well (she really wanted to for some reason). Left town by 4:30am to get there for the 8:00am checkin/late registration time.

McDonalds breakfast 2 hours into the trip...check! Successful swim about to happen now. As I kept pushing east to Spokane, WA, I noticed the clouds were looking quite dark in the distance (in the direction of Idaho), then a huge bolt of lightning lights up the sky! This was around 7:30am. It was a great day for a swim all over eastern Washington, but not for Idaho apparently! The lightning and thunder continued and continued, and as soon as we crossed the border to Idaho, the rain was pouring!

Well, I proceeded to get checked in, and the safety marshall was keeping the clock running (and reseting) on each lightning strike that happened. At times it seemed like it would stop, and then 20 minutes later another flash and crash in the sky Everyone was really hoping for the swim to happen today, especially those of us who had driving 3+ hours to get there! Finally things were beginning to clear, the lightning stopped and the rain began to die down. The original starting time of the race was 9:00am, and that was pushed back to 9:46am, so not extremely late. Much better than cancelling altogether! Damit, I'd better get to swim something after that drive!

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

The race:

Finally, we're in the water, and the near 73 degree water feels great as opposed to the wet 66 degree outside conditions we were in for the past couple hours. We got lined up on the start line, I took a position furthest out from the beach (course map) so that I could be away from the large bunch of people in the standing room only section of the water, and also so I could see everyone to my right side (which is my dominant breathing side). I knew I'd be in the top 5-10 of the race at the end, and figured I wanted to be in the lead group funneling around the first turn buoy as well. They gave us a 10 second countdown to start as well which was nice, so I could get my legs kicking horizontally before releasing the brakes to get off the start quick! I had a reaction time of 0.67 seconds off the line, which runs right along with all my starts at Canadian Nationals!

I did not sprint, but I definitely held a strong breakout stroke to be sure to be in the front of the pack. I knew there were a few superstar age groupers in the water, and I could see them merging across the lake as we got further down toward the first buoy. I was in 3rd at the turnbuoy, but had plenty of heat all around me. Apparently I had someone sneaking up on my left hand side and for the first left hand turn buoy she (yes it was a SHE) squeezed her way between me and the buoy to put me into 4th place. During the next short straightaway to the 2nd turnbuoy, another big guy in a wetsuit went by me (later found out it was Don Morovec, a guy who's pool distance records I've been just barely able to break in my former age group). He's now about 54 and an excellent OW dude. I never saw him again after that either!, so that put me into 5th place.

I was feeling very comfortable in the water today, it was a calm day on the water, not too many waves, though the visibility wasn't the greatest underwater, most likely due to the storms. Had a few waves on the long backstretch of the race, likely from a passing boat out there somewhere. I was swimming very straight lines, and was having an easy time sighting on the large 6'+ buoys (orange for the corners, and yellow for the intermediate buoys on the straight parts) I was also keeping sight on the kids and Don in front of me. I felt like the part in the Finding Nemo movie when the dad fish (Marlin) was chasing the scubadivers speedboat after they'd snatched up Nemo from the ocean. I could still see the bubbles from the kicking, but they were getting fainter and fainter in the water. It got to the point where I'd lost the draft of them, and wasn't sure who was coming up behind me, but wasn't going to look back at all to find out either. Why look behind you? Unless you're in open ocean and you're looking for dorsal fins and sharp teeth??!!

The remainder of the backstretch straightaway went without incidence, and was very peaceful. I was happy to be able to look out and see the lifeguards on their boards at the various stages around the course. Gave me a good feeling that I wasn't "alone". I was also playing with swimming longer and longer expanses without lifting up for a sighting breath. At times I was taking 15-20 stroke cycles, then looking up and finding that I was still exactly on course with the buoy. That made me feel good that I could swim a straight line without a black line below me. I then tried 30 strokes looked up, and the buoy had moved (or maybe I had), but quickly found my heading, and back on track.

As I reached the 3rd corner of the rectangle, I was beginning to feel a little fatigued. This is about the approximate distance (10-1200) of a pool race that I always seem to fall off my pace. I did breath to the left a couple times here so I could look back 90 degrees down the backstretch to see if I had anyone closely trailing me. I didn't see anyone for about what looked like 50 yards or so back. Well, it turns out that I had a guy (Larry Krauser (59 yrs.) - great pool freestyler and OW swimmer) who was coming up on my tail that I didn't notice. Continued like this past the 4th and final turnbuoy, still oblivious that Larry was right behind me.

In swimming the final stretch to the finish line, I couldn't remember how many large yellow buoys had been set out before arriving at the finishing point on the beach. The finishing point had a large white banner and flags, and there were a few other boat dock covers that were white as well down the shoreline. My goggles were heavily fogged up at this point, and I honestly couldn't tell where exactly the finish line banner was at! So I went vertical, cleaned out my goggles, and WHOOOSH...there went Larry, no longer drafting but pushing to the finish. I was now in 6th place. Trouble is he didn't allow for me to draft off of him!! By the time I got my momentum going again, he was out of range for my tired body. I did take a look back here, and I could see another person about 50 yards back or so. I didn't want to be caught again, so I tried to push the last 300 or so to the finish line. Never was I so relieved to be back on solid ground again!

Final time for the course: 21 min. 27 sec.

Overall Placing: 6th out of 120 or so

Age Group Placing: 1st (19-34 men) I'm still 34 for two more weeks
Funny part with this was at the registration table the lady felt sorry for me because I had to compete with all the 20-22 year old guys already signed up. At the time, I said "oh man, that sucks" (for them) - I didn't say the last part out loud.

Placing among naked (non-wetsuit) swimmers: 1st - they didn't divide people by wetsuit/non, but we knew who the real swimmers were

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

1st place was an 18:15 by a phenominal 17 year old who "took it easy" for his taper meet next weekend.
2nd -4th place was 20:40-20:50 or so...there was 1 age group boy, 1 age group girl, and 54 year old Don Morovec
5th place was 21:15 - Larry Krauser - 59 years
6th place was 21:27 - James Adams 34.93 years
7th place was about 22:00 by the 2nd place non-wetsuited guy - another age grouper.

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Overall, it was a fun swim. I'm not going to change to being an OW enthusiast, I'm still a pool swimmer first for sure. The 1 mile swim was a good distance for me, and we'll see how the 1.76 mile goes in 3 weeks up in Sandpoint, Idaho. I will again be swimming that one "naked", while everyone else wears wetsuits.

Got to the YMCA pool, and was the first one there...usually Friday's with the whole pool available for lap swims are crowded, but not today. I could see the lifeguards struggling with the lanelines to get them off the reel...some jackapple in the afternoon at the Y decided not to tighten the slack on any of the 5 lanelines, and it almost looked like they tried to reel all 5 in at the same time from both directions onto the reel! Between the two guards and me, we finally got them untangled and into the pool after 20 minutes!! Well, I had my good times there...time for the water to rinse off.

2nd warmup:

5 x 100 Free @ 1:30 (1:10s and under)

took a couple minutes, then:

1 x 800 IM for time (went 10:28)
2:25 out in a 1:06 felt it too!
5:10 (2:45) backstroke was so lazy tonight, but it usually is...why else would someone swim on their back?
8:08 (2:58) build to the free
10:28 (2:20) think powerful, not pain

Not quite as fast as last year, but still decent. Here's last year's swim:
[ame="http://www.usms.org/forums/showpost.php?p=247200&postcount=37"]U.S. Masters Swimming Discussion Forums - View Single Post - Independence Day challenge[/ame]


100 EZ EZ EZ, try to recover

1 x 400 Free Pull stretch out

12 x 75 Free

3 rounds of:

• 1 @ 1:00
• 1 @ :55
• 1 @ 1:00
• 1 @ 1:05
• repeat on interval

this kept my mind from wandering by having to remember the interval changes

12 x 25 Kick w/ board @ :30 (or 300 straight kick, 'cause that's basically what it was)

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3000 Yards

With my son coming down with some kind of big last night (with a 103 degree fever), and continuing into today, we decided that it was probably best to have him skip his swim lesson class today. But someone from the family had to go swim, so I gladly volunteered!

Warmup:

5 x 100 Free @ 1:30 (1:15s)
5 x 100 Free Pull @ 1:30 (1:15s)

I just sortof trudged through this warmup feeling icky from all the 5 days in a row that I've been swimming this week since last weekend meet on Sunday. I've really gotten used to 3 a week swimming, and already have outdone both that and the yardage, so I'm tired, but its a good tired.

Main Set:


5 rounds of:

• 1 x 150 Free Pull @ 1:50 (went 1:42/1:43s)
• 1 x 50 Fly @ 1:10 Fast (went :33/:34s)

2 x 25 Free @ :20
2 x 50 Free @ :40
2 x 75 Free @ 1:00
2 x 100 Free @ 1:20 (1:10/1:08)
2 x 75 Free @ 1:00 (:54/:52)
2 x 50 Free @ :40 (:34/:33)
2 x 25 Free @ :20 (:15s)

100 EZ


20 x 25 Kick @ :30

• 2 Flutter Kick w/ board
• 2 SDK on back (maybe did 3-4 underwater kicks)
• repeat 5x to complete 20

100 EZ

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3500 Yards in 1 hour 2 min.


For some reason I'm feeling urged to do an 800 IM tomorrow. not sure why?

Swam with the 19 year old former club swimmer in the lap lanes till he got out...then I started to make it interesting.

Warmup:
3 x 200 Free @ 3:15 (went 2:20s) not sure why I went so fast ???

12 x 50 Kick w/ board @ 1:00. This was basically kick 'n chat. Guys can do it too, right?

100 Swim to warm up the arms again

20 x 25 @ :30 I did Odds Fly, Evens Free...all FAST

4 x 100 Free @ 1:30 (held 1:08s)

--------------
at this point Jared got out of the pool, so I started searching my database in my head...

4 x 175 Free Pull w/ paddles @ 2:05 (went 1:55 on the 1st, then 1:59/2:00) 700 in under 8:00!
That was tough, not sure how many more I could've done solo.
It's a KNelson set that his club coach seems to adore...though they usually do 54 reps or so every other day!!

100 very EZ

2 x 75 Free @ 1:05
2 x 75 Free @ 1:00
2 x 75 Free @ :55
2 x 75 Free @ :50 --the first one I wasn't sure if I made or not...turning at the far wall to see the pace clock. 2nd one I came in under the :50 mark so I was happy.

made 'em all

100 EZ
----------------------

3700 Yards

It was suggested to me that I attempt to swim 5 days a week just to build up yardage and maintain endurance for my upcoming longer swims, including the 2 OW events. I'll make the attempt to, but my other days currently fall on the day of my son's swim lessons. If I can time it right though (and I take my swim bag to work), I can leave work and get to the outdoor pool right when the open, get in for about 35-40 minutes, and still get home to get my son to his lessons at the YMCA.


Swam in the outdoor pool for $3 (normally I swim at the Y with my membership card)
widths across the LCM pool (25 yards), no lanelines, very wavy OW type feeling in the pool.

It was fairly crowded in the pool tonight, with 5 lesson groups scattered along the shallow end walls, all 8 lap lanes taken by 1 swimmer per, and another couple lessons in the deep end of the pool.

My swim:

2 x 100 Free @ ~:10 rest
2 x 200 Free @ ~:15 rest
2 x 300 Free @ ~:20 rest
2 x 400 Free @ ~:30 rest
- finished this part about 28/29 minutes into my workout.
5 x 100 Free @ :15 rest somewhat EZ

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2500 Yards in under 40 minutes was pretty good. It was nice to get the longer swims in as well. I'm so used to babying myself with my usual 50/75/100/125s repeats. I need the longer stuff now.

After yesterday's meet, I figured I'd take it easy in today's swim...

YEAH RIGHT! I've got to keep the yardage cranking away right now, as my next three swims are:

• Swim meet w/ 100 Free, 100 Fly, 1500 Free
• Longbridge OW Swim - 1.76 miles
• Lake Chelan OW Swim - 1.5 miles

No room to play around when I'm only able to swim 3 days a week as it is, I need to pound the yardage, and attempt to swim longer repeats, or at least keep the rest to a minimum.


Warmup that blends into the Main Set:

5 x 100 Free @ 1:30
5 x 100 Free @ 1:25
5 x 100 Free @ 1:20
5 x 100 Free Pull @ 1:15

I was able to keep these all between 1:08 and 1:10s which was nice. I'm not in my top aerobic conditioning right now, so was pleased with this. I did have to grab the paddles and buoy for the last 5, cause I wasn't sure if I'd make 'em or not swim.

3 Rounds of:

100 IM (50 Fly, 25 Back, 25 Breast) @ 1:40
2 x 50 Free @ :40
4 x 25 Free @ :20
:10 bonus rest

That was a fun little set to mix it up a bit.

10 x 50 Kick w/ board @ 1:00 (held :55s) just tried not to cramp my calves

3 x 75 Free @ 1:00
3 x 50 Free @ :40
3 x 25 Free @ :20

150 EZ and out

------------------------
4000 Yards in 1:05, not too shabby, ...almost KNelson-ish

I'm just happy this was right here in my hometown. If I would've had to travel in this heat, I possibly wouldn't have gone to the meet. It was 95+ on Friday, 102 on Saturday, and currently on Sunday it 106 degrees outside (it was 104 when I was finished competing). I drank soooo much water, 7-11 slurpees, and Gatorade, and never felt the need to get to the bathroom. It was HOT today.

I only signed up for the one day of this meet because of my work schedule for the summer. As a Line Mechanic for the largest cherry packager in the U.S., we are quite busy during the summer months. I finished off a 62 hour workweek, and have been averaging 60+ for the past month already, and it won't end till the end of August.
I'm only averaging 3 hours a week of swimming, so I wouldn't say I'm in the best shape for competition, but I can get the job done.

Last night I decided to scratch my 100 Back and deck enter the 200 Fly. This was because I dislike backstroke outdoors and LCM, and the 200 Fly stuff at Omaha got me excited to give it another go. This seemed good last night...of course.

Results:

200 Free - 2:15.85 SPlits (roughly): 31.5 / 34.5 / 35.5 / 34.0
Good for 10th place and my lone ribbon. I snuck into 10th by a few hundredths over 3 other guys. I would post a picture of myself holding it, but with all the USMS medal pictures lately this wouldn't mean much.
This was around a 1/2 second slower than what I did a month ago, but it still felt fine. I had a good race with the kid next to me, and beat him (hence the good race)

2 hour break till next race: Concession Stand lunch. Double cheeseburger w/ extras.
After ordering I realized that they upgraded the patties to 1/3 pound vs. the former 1/4 pound patties. They asked if I'd like Canadian Bacon on the patties as well. Sure, WTH?!! And some grilled onions as well. Need some good fuel to swim fast, right? It was the best burger I've had in a while.


Finally, comes my onslaught of races in a row...

50 Free: 28.12
A full second slower than what I did in the masters meet a few weeks back. Oh well, dumb race anyway.

200 Fly: 2:31.24
I can't remember my first 100 splits, but the final 2 50s were 39.x and 41.x. Yep, it hurt like that too. I must've been out around 1:10.x or so. I did try to stay under control but my lack of conditioning and the heat definitely got me here.
This deck entry was now becoming a poor choice on my behalf, but oh well, live and die by your choices.
1 second slower than the previous USAS meet performance, but given the conditions of everything, this was a good swim. I'm happy with it, though it won't mean anything.

NOW, THE part!

1500 Free - DNF

Apparently a lot of the guys in the fast heat of the 1500 Free were also in the 200 Fly just prior to this. So I guess their coaches got them to swap the heats 1 & 2 around in the 1500 to allow their kids more rest for the 1500. Just f*(&!ng great for me!! I was the #14 seed in the event, so I knew ahead of time that I'd be in the 2nd heat (normally swum fast to slow), and thay I'd be able to cool down after my 200 Fly, and before the 1500. Well...the seedings for the 1500 were posted DURING my 200 Fly heat, so when I got done I found out that I'd be up in about 2 minutes for a 1500!! WTFF??!??!?!?
I attempted to just man up and ran over to the cool down deep tank to swim two lengths (about 30 yards total), which did nothing for me, and then got back to the blocks in time for the whistle to get up. I dove in and had nothing to give. I figured I'd take a 200 or so EZ to try to cool down and then build back into it, but my body was having nothing to do with it. I realized that I still have another opportunity for this event in 3 weeks, so I just stopped at the 300, and got out. The referee understood why. Still, what's with the last minute modification of the seedings???!!?!? GRRRR

Got to the YMCA pool a little later than I wanted to, but was able to get into a lane with another former USAS kid. He's retired from "swimming" now, but still gets in now and then to work out. He's about 21 years old, but out of shape. It was nice to swim with him, because at least we kept each other going without the ability to "drop out" when it got tough.

Warmup:
100 Free (I got in a quick swim as he was finishing his warmup)

Main Sets:
6 x 150 Free Pull @ 2:15 - I decided to get moving on these and descend them.
Went 1:39/1:38/1:36/1:36/1:35/1:33
Felt really really strong on these.

4 x 75 Free @ 1:10 (other guy did dolphin kick on back w/ fins, I followed in the waves)

100 EZ

6 x 100 @ 1:45
Odds - Free, Evens - Fly/Back/Breast (1 each)

4 x 50 Kick on back @ 1:00

The other kid got out here, so I kept going wanting to get over 3000 for the day

Pull Set:
100s @ 1:20, 75s @ 1:00, 50s @ :40, 25s @ :20

Did this as continuous (on interval), dropping off the final distance of each valley like so:
100, 75, 50, 25, 25, 50, 75
75, 50, 25, 25, 50
50, 25, 25
25
(750 total)

150 EZ EZ EZ


Decided to go fast:

100 Free AFAP from a push (went :58)
not bad, I'll take it

100 EZ and out

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


Will have to work another 10 hours or so, and then I'll be ready for the meet on Sunday with the USAS kids.
Looking forward to the 1500 (not sure why), but it'll be an adventure.

Woohoo!!! I made it to the outdoor pool for a few laps tonight, since everything was closed around here on the 4th, and I didn't really want to swim only twice this week. This was a crowded day for my timeline, and finally I get to relax.
5:30am-4:15pm - Work - been working on the same rebuilding project for the past week, and I'm getting sick of it.
5:00-5:40pm - Swim, cost me $3.00, but I got to swim. Normally I just swim with my YMCA membership at the Y pool, but this time slot worked today.
5:55pm - got home to pick up my son and get him to swim lessons at another pool.
6:15-6:45pm - Son's swim lessons...he's doing quite well, and is now able to swim the width of the basement YMCA pool which is about 3 lanes wide (maybe)
7:00pm - McDonalds/7-11 and a Redbox movie
7:15pm - relaxation Ahhhhhh

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

My swim:


22 x 100 Free @ 10-15 seconds or so
I felt like I was holding 1:10s or so, maybe a bit faster
I just rested a few between each one, since they don't have a pace clock anywhere at the outdoor city pool. The swim team keeps theirs locked up in the storage.

8 x 25 @ :10 rest
Odds Fly, Evens Free Fast

100 EZ

-------------------------
2500 SCY in the LCM pool

Got this done in 40 minutes, so I was happy with the effort.
We had to swim widths because of swim lessons in the shallow end. Not a problem for that part. Problem is the complete lack of lanelines, and you always have to be on the lookout for the swimmer going outside of their lane while floating on their back or something. At least they do have painted black lines going the SCY direction as well, so that helps. It was more or less an OW adventure with the amount of waves created by the swimmers plus the wind coming through!


This Sunday I've got my 4 races in the USAS meet. It's going all three days, but I'm only doing the one day since it'll fit with my work schedule.
200 Free, 100 Back, 50 Free, 1500 Free
Now that it's been swum at Nationals, I'm ready to see where I can get myself ranked in the 1500 now. I'd like to improve in the 200 Free as well. I think I'll just "go for it" from the start and see what happens.

Yesterday we had a big Carne Asada dinner for my wife's birthday. Plenty of charcoal smoke in the air, and the aroma of meat!! Mmmmmmm...She's now the same age as me for about a month.

Another 10 hour plus day at work again today, so I was pretty well beat when I got to the YMCA pool tonight.

Warmup:

5 x 100 Free @ 1:30 right into
5 x 100 Free @ 1:25/1:20/1:15/1:10/1:05 - came in about 1:06 on the last one


Main Set:

6 x 100 Free Pull @ 1:20 right into
6 x 75 Free @ 1:00 (held :53-:55s) right into
6 x 50 Free Pull @ :40 (held :35s) right into
6 x 25 Fly @ :30

A couple guys got in with me at this point (they were swimmers, so it was okay) so I just swam easy while they warmed up:

5 x 100 Free @ 2:00 (held 1:08ish)

10 x 50 Kick w/ board @ 1:00 (:50ishs)

-----------------------
3500 Yards in 1 hour 2 min.


Worst part of the day: Got picked for Jury Duty for two weeks in August. Let's hope for no big cases to blow through Wenatchee next month.


Better part of the day...got my Metallica decal stickers in the mail for the back window of my truck.

I was tired today, mostly from work. I think after today I was around 51 hours or so, plus another 8-10 hours tomorrow as well. Paycheck is decent, but I'm worn out. Swimming is just a luxury this summer for me, and I'm making the most of it.


10 x 100 Free @ 1:30 w/ up
First 5 - 1:10-1:12s
Second 5 - 1:08 desc. to 1:05

10 x 100 Free Pull
5 @ 1:30
1 @ each: 1:25, 1:20, 1:15, 1:10, 1:05
made 'em all

100 EZ

10 x 50 Free medium/Fly FAST by 25s @ 1:00 (went :34/:35s)

4 x 75 Free @ 1:05 right into
4 x 75 Free @ 1:00 took :10 rest after to put on paddles/buoy
4 x 75 Free Pull @ :55

100 EZ

-----------------------
3600 Yards


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

One more week until my 1500 LCM & others in the local USAS meet. Also, a few days ago I also signed up for the USAS LSC Champs meet in Spokane at the end of July. Of course, I'm only signed up for Sunday due to my work schedule, and had to pick the events available to me: 100 Free, 100 Fly, 1500 Free (not 200 Back).
My gosh, I've got two 1500s LCM this summer, and two OW swims! What did I do to myself. Oh well, I'm not training too serious, and am putting no pressure on myself. Just having fun this summer...and happy I can actually swim.


Oh...and in other news...I followed Lochte's advice and had a "home cooked meal" (and no fast food) for dinner after practice.
A can a Progresso Hearty Chicken w/ Noodles soup, corn on the cob, and some gatorade.
I can already feel myself making the OTs in 4 years. ...or at least craving McDonalds or something better in a couple hours.

Got to the YMCA a little later today, but no problem. Apparently the warm weather now keeps all the icky poo lap swimmers out of my lap lanes. My lap swim buddy (who does 1/2 distances of my sets) showed up same time as me, so it was nice to have a buddy to swim with


Warmup & more:

5 x 100 Free @ 1:30 (cruising 1:12s)
5 x 100 Free @ 1:25/1:20/1:15/1:10/1:05
(went 1:10/1:10/1:09/1:06/1:04)
5 x 100 Free Pull @ 1:20 (1:10ish)

OW Swim:
500 Free

• w/ no initial pushoff
• no wall pushoffs - just flip a couple feet short of the wall
• Timed it, went 6:29 - now I have a base to track any progress

I'm having fun with these swims in the pool. It's definitely different than I've always been used to, and I'm sure that's the main reason.
But as far as different training goes, I'm still not going to venture into the sprint training category looking for additional "fun".


Main Set:

4 Rounds of:
100 Free, 75 Free, 50 Free, 25 Free
No rest between rounds, just suck it up and go!

• Round 1 - 1:30 / 1:10 / :50 / :30
• Round 2 - 1:20 / 1:05 / :45 / :25
• Round 3 - 1:15 / 1:00 / :40 / :20
• Round 4 - 1:10 / 0:55 / :35 / :15

Round 4 was tough, but I still made it pretty easily. Coming off the 25 of round 3 with short rest going into the fast 100 got it started, and I just put the hammer down. It was good to basically sprint the last 250 of the 1000 yard set.
Last round I went 1:05/:49/:31/:14


100 EZ float down, Fly semi-hard back (the fly felt really good)

--------------------------
3100 Yards