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Fast Food Makes for Fast Swimming!

My USMS Times

YouTube Videos of my swims

  1. Wednesday, April 10, 2013 7:00-9:00pm

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

    500 Free

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

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


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

    100 EZ

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

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

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

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

    400 EZ

    6200 Yards

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

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


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

    Main Set:

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

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

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

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

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

    200 EZ

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

    400 EZ

    6400 Yards


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

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

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

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

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

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

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

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

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

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


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

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

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

    200 EZ

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


    8 x 25 Sprint @ 1:00

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


    300 EZ

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

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

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

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

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

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

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

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



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

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

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

    200 Fly

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

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

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

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

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

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

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

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


    200 Free
    200 Back
    200 Kick w/ board
    200 Back
    200 Free

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

    100 EZ swim

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

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

    100 EZ

    4200 Yards

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

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


    800 Free
    400 Rev. IM Drill
    400 Rev. IM Kick w/ board

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

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

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

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

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

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

    4200 Yards

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

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

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


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

    Main Set:

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

    100 EZ Back

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

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

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

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


    800 Free
    400 Rev. IM Drill
    400 Rev. IM Kick

    Main Set:

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

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

    Sat like a zombie for a while waiting for the other lanes to finish...then did a 100 EZ

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

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

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

    5500 Yards
  9. 3-23 thru 3-30 Back from El Salvador

    by , March 31st, 2013 at 12:51 PM (Fast Food Makes for Fast Swimming!)
    I had a great time away on my family visit trip to El Salvador. It is a whole new experience to go to a third world country, and just live right amongst them for a week like we did. At least we had family to be with the whole time.

    Got to the airport in the afternoon around lunchtime, and it was HOT! We were greated by my wife's brothers and their families, and my mother in law. We gathered our stuff and headed out to the shade beneath one of the many palms to enjoy a nice home meal from Pizza Hut! I ate like crazy, not knowing what I'd have later on.

    After finding that a rental truck was over $700 for the week (outrageous), we just piggybacked in the two brother's trucks back to my MIL's house, about a 2 hour drive or so. Driving is very different there. You just drive, pass, and get there how you can. Everyone uses trucks, 'cause you can pile in more people that way, and not a lot of folks even have a vehicle, so walking or biking is another mode of transportation.

    Housing is what it is. You make a place where you can. Land just gets claimed by a family, you build a wall/fence around it and use it. Houses are made out of cinderblocks if they can afford it, or adobe mud blocks, or in one case, I saw a house made of corn stalk bundles (temporary) while waiting for their other house to get constructed. It's hard to really describe it, and pictures don't tell the whole story literally have to see it and live it to understand how life is.

    This is my mother in law's house in the patio area out back:

    This is a picture from a house that was being constructed near my brother in law's house in the mountains. Adobe mud block, with the roof trusses being lifted into place. They're made out of wood from mango trees, a very dense, heavy, strong wood:

    We went to a local swimming pool "resort" area down the road from my MIL's house for a day, and had fun. I even had a nice import beer with my lunch there...Miller Genuine Draft. First drink in a while, and it was yummy. There were 5 pools at this place, all of them for playing, but I made use of one early in the day before others got there to do some lap swimming. The pool water was so cloudy that I couldn't see past my elbow in front of me either. I swam along one side, and found some landmarks to let me know when the end of the pool was coming. No flip turns, didn't need to risk smashing my heels. It was roughly 20 yards long or so, I took between 10-11 strokes after my streamlines. It felt great to be around the water and get out of the heat for the day, and the food there was just great!

    The "lap pool" (notice that no firearms are allowed):

    Another day we took a trip to a beach area, Playa El Espino. Found a place to park in a secured area with patio tables, covered, with hammocks, rinsing showers, and bathroom facilities...a big plus for sure! We had fun playing in the waves, picking up shells, found a couple live sand dollars, lots of crabs, a few cupfulls of clams. The crabs and clams became dinner later that day. The waves were just intense! 6-10 foot waves out were I was at, and almost as fierce closer in to shore. I did try a little OW swimming while there, going down the shoreline a bit. Kept an eye on the large cell tower above the resort I was at for a landmark, but didn't venture very far. I know my capabilities, and didn't want to push them to the limit. I had my fun, and then just played in the waves the rest of theday.
    I was anywhere from 30-50 yards out from shore and still able to stand in chest deep water, but those waves let you know who the boss was of the place. I body surfed a few of the waves quite a ways, and one all the way back in to my family. The beach lifeguards had to go out after a couple guys too, so that was kind of exciting to watch the action. The one guy had a life jacket on, and the other guy was holding on to him. 1 jacket isn't made for 2 people, so they were in trouble, and neither of them could swim very well. The guards made it out and got them back in okay after a long time battleing the ocean waves. They also closed the area to any "swimming" for a while until things calmed down.

    We spent much of our time going in and out of the local city, Usulutan. It's the 5th largest city in the country. Everywhere you go, you see police presence. Every place that has money, drugs (pharmacies), or valuables, has armed guards stationed at them like this Western Union money office:

    The city streets are just crowded. It's a car-first world. Pedestrians and bikes just have to get out of the way. Driving, you just stick the nose of your vehicle out there and hit the gas. No one worries about tailgaters, they just drive. Pass when you can, and get there. I never saw one accident the whole time I was there, yet with the same conditions here in America, people would've been slamming on brakes, veering out of the way, causing more havoc than needed. In a way, they people of El Salvador know how to drive better. I took a turn at the driving and just loved it. I fit right in, and it was great to just get out and go. You still have your limits with speeding, though it's not anything written down. The police put out moving roadblocks through series of cones along the highways that you must slow down through, and they check the vehicles as they go by for anything illegal.

    Here's a few shots of the city streets of Usulutan:

    A great trip for sure. I had a lot of fun, and if any of you want to see more pictures of the trip, I have them all uploaded on my Facebook account
  10. Wed, March 20, 2013 7:00-9:00pm Last Blog for dayzzzzzzz....

    by , March 21st, 2013 at 02:07 AM (Fast Food Makes for Fast Swimming!)
    February Fitness Challenge Results just came out as I was typing the blog, so here they are:

    292 total people participated in the FFC this year. I was 1st in my age group for the 35-39 Males, with 125,750 yards swum. That yardage ranked me 18th among all men, and 30th among all men/women combined. All of the men who swam more than me were older as well. Likely they are all retired from real work, and have the ability to swim day and night as they please. I only swim 25 of the 28 days, and I had to go out of my way to get some of those days in. I don't know how people can manage to swim day after day after day without a rest day. Your body needs some time to rebuild itself.


    I took yesterday off from the pool to work on my truck. It was a simple job of changing the starter, but the complicated part was doing it outside on the gravel driveway, in the evening with no light but worklights, in the rain, with a tarp hung over the front of the truck off the garage to shield water away. The whole job was quick...maybe 15-20 minutes total time of actual mechanical stuff...maybe. It was the setup and teardown that took the time.


    I was sluggish today in the pool:
    John split the group into the super taper group for Sectionals, and the 5 of us (ME here) not going to Sectionals.


    800 Free
    800 SDK w/ long fins - cruised about 1:15-1:20 pace/100
    I finally purchased my own long fins!! Yippiee, and they're comfy too!
    800 Free Pull

    Main Set:

    4 x 200 IM Fast @ 5:00 went 2:31/2:32/2:34/2:34
    1:00 extra rest
    4 x 200 Stroke (did back) @ 5:00 - went 2:35-2:38s
    1:00 extra rest
    4 x 200 Free @ 5:00 - went 2:20-2:22, last one tried and did a measley 2:15

    100 EZ swim

    4 x 100 Free @ 1:15 went 1:06/1:07/1:07/1:04 - just plain tired
    1:00 rest
    4 x 50 Free @ 1:15 went :27/:28/:28/:27 - legs sore, but managed
    1:00 rest
    4 x 25 Free @ 1:15 went fast

    200 EZ and out

    5800 Yards


    This is my final official swim practice until after Easter weekend folks. I'm taking tomorrow off from the pool to get last things packed up for our family trip to El Salvador. It's where my wife is from, and we're going to visit the place she grew up, live life like she did, and worship the U.S. soil when we return.

    It's not going to be luxary by any means folks. We'll be at my mother in law's house for most of the time there. The house is a small (VERY SMALL) two room house of sorts. Bathroom is outside in what we'll call and outhouse. Bathing...I'll figure that out later. Water will be all bottled store bought. I may actually drink a few cervezas for the first time in over 11 years as well. At least it won't make me sick like the local water would. Oh, and kiss the English language goodbye for a week as well! I'll be without internet too, but I'll be fine. It's gonna be hot. Low 90s for the high, but the low at night is low 70s. Not a lot of break period from the heat. Sleeping conditions...we're gonna be a big happy family.

    My MIL lives in my house with me year round, but takes a month or two each year to return to her home in El Salvador. My wife just hasn't been back there since she left the country in 1999, and is now making the trip again. Her first time on a plane...should be interesting. :littleJamesdevilsmile: The three little ones will be coming along too. It'll be fun.

    We're also visiting her two brothers and their families as well. The ocean isn't too far away, and we're planning a couple of days hopefully there. There is a new aquatic center of some sort down the road from where we're staying...maybe I'll check it out, but I honestly had no real intentions of lap swimming on this vacation. I'll still have my suits and goggles with me though. Never leave home without them.

    Most of all, we're going to try to be safe, and hopefully not run into "situations" down there. My other brother in law is also going down with us. He lives here in town, and knows the area well. I'm confident things will be fine, but you never know what to expect.

    Nice knowing you hopefully coming later...
  11. Monday, March 18, 2013 7:00-9:00pm

    by , March 19th, 2013 at 01:05 AM (Fast Food Makes for Fast Swimming!)

    400 Free
    8 x 50 w/ long fins "core kick" @ 1:00

    6 x 200 Free Pull @ 4:00 Desc. 1-3, 4-6
    • went 2:15/2:10/2:03
    • then 2:14/2:10/2:02


    16 x 50 IM Order (4 Rounds of Fly/Back/Breast/Free) @ 1:15

    • Round 1: 3 SDKs on Fly/Back/Free, 3 sec. hold on the streamline phase of the Breast
    • Round 2: 5 SDKs " ", 4 sec. hold " "
    • Round 3: 7 SDKs " ", 5 sec. hold " "
    • Round 4: 9 SDKs " ", 6 sec. hold " " + did a bonus Backstroke on this one 'cause some people didn't do it right...majorly

    Not bad overall...brings back memories of the good ol' college IM days that I remember. I usetacould do a 200 Back w/ 15Meter SDKs, but that takes work that I'm not willing to do at this stage of my career.

    3 x Broken 100s @ 3:00 w/ :10 rest between 25s Choice Stroke
    Did Free - :53, :53, :52
    400 EZ Cooldown

    John split off the Age Group Sectional kids to the deep tank for some EZer stuff, while he beat the hell out of the rest of us:
    8 x 100 Free @ 1:30 Max Rest
    (went 1:01/:02/:02/:02/:04/:03/:02/:00) I was hurting in the middle, but brought it back home strong

    Everyone together again:
    16 x 50 SDK w/ long fins @ 1:00 Odds EZ/Evens Fast
    Last one was a :29
    I had fun with the long fins...I finally got around to purchasing some of my very own too...tired of getting my @ss kicked while using my short fins all the time.

    500 EZ and out

    5650 Yards

    That was just what I needed today. Back to the grindstone...somewhat. A little bit of speed, a little bit of endurance, but felt really good. I really like training with our team...doing the longer rest/higher quality repeats...rather than slugging away at rep after rep of low rest distance like the old days.


    Only 4 more days till I get outta the U.S. as well, on our family trip to El Salvador to visit my wife's hometown, live the life for a week, and make it home...FAST.
  12. Fri, March 15, 2013 7:00-8:30pm

    by , March 16th, 2013 at 12:13 AM (Fast Food Makes for Fast Swimming!)
    Tonight was more of a splash around day. There were only 5 kids that came to the practice. Due to a calendar change mix up, 4 others showed up at the earlier time slot with the other they swam then.

    It was a really laid back practice...set up by John for the kids tapering for Sectionals next week...though the 5 of us there were not going to Sectionals. Oh well, it was nice to go easy, and fast too.


    800 (25 Free/25 Back/25 V-sit Scull/25 Free)

    16 x 25 SDK w/ short fins underwater @ 1:00

    3 x Broken 200s @ 6:00 w/ :15 rest between each 50 - Do Major Strokes
    • 1st Fly - broken ~2:10
    • 2nd Fly - broken ~2:07
    • 3rd IM - broken ~2:13


    3 x 200 (50 EZ Drill/50 EZ Swim) @ 4:30

    16 x 25 @ 1:00 Choice/Major Strokes (1 EZ/1 Build/1 AFAP)
    did all Free - had fun with these
    200 EZ

    THere was another 30 minutes of stuff on the board, but I chose to get out and get some rest for my work in the morning. Overtime is good, and I'll get it when I can!

    3000 Yards

    GTD is catching up with me slowly with all these taper workouts lately. I need to get cranking back up again soon, even though I've only got 7 days left till my trip out of the country.
  13. Thurs, March 14, 2013 7:00-8:30pm

    by , March 15th, 2013 at 12:43 AM (Fast Food Makes for Fast Swimming!)
    John is gone to Federal Way for Sr. Sectionals Championships, where I guess Missy Franklin is heating up the pool. My two teammates swam well today. Hannah went a 52.1 to place 38th in the women's 100 Free. Top 32 make finals. She was just 3 tenths off from her high school state time, so that was good. Jared swam a 200 Breast today and got a best time of 2:15. Not bad for a just turned 15 year old. Congrats to both of them. They'll be swimming an event each day all weekend.

    So we had a substitute coach today. It was our Novice coach, who is also the masters coach, so it was nice to see her. As far as coaching the practice was kind of like I remember when we had a substitute teacher in school. Hectic as hell. We were divided into 3 groups: The sectional tapering kids from both groups (in 2 lanes), the leftover Black Group (in 1 lane), and the White Group (in 3 lanes).
    I was in the Black Group lane. We had 6 people in there of varying ability levels, but mixed well enough, did a :02-:03 sendoff between people. I didn't push things as hard as I normally do, just to keep the chaos to a minimum.


    500 Free
    2 x 200 "IM" (25 Str./25 Free) @ 3:30
    8 x 50 Choice @ 1:15 EZ/Fast by 25s

    3 x 200 @ 1:00 rest - I started the 1:00 from the 2nd person in the lane, to be fair to the group.
    • 1st 200 is EZ Free (2:25ish)
    • 2nd 200 Free Pull (2:20ish)
    • 3rd 200 Fast Free (2:15)


    10 x 100 SDK w/ short fins @ 1:30 (ranged 1:16-1:20)

    2 x 300 @ 6:00

    • 1st Free (3:30)
    • 2nd IM (3:55)

    200 EZ
    200 Free Drill (did 3 stroke breathing) w/ Sun Yang 3 breaths on first 3 strokes off turns as well. Fun to "play"

    6 x 100 Fast Free @ 2:00 (went 1:02s)

    200 EZ

    4700 Yards

    Got out early for work in the morning again. I guess this is my last 4:00am morning, as they're going back to 8 hour days next week, so I'll get to sleep in and only have to start at 5:00am.
  14. Wed, March 13, 2013 7:00-8:30pm

    by , March 14th, 2013 at 12:27 AM (Fast Food Makes for Fast Swimming!)

    400 Free breathe every 5 (or 2 or 4, or 2/2/2/2/2/1)
    400 Kick w/ long fins
    400 Free Pull breathe every 5 (or whatever)
    Masters just don't need to constrict their breathing IMO

    16 x 75 SDK w/ long fins @ 1:30
    4 Rounds of: EZ, Build by 25s, EZ, SPRINT
    went :43s on the fast ones, :41 on the final one

    4 x Broken 100s @ 3:30 w/ :10 between 25s
    Did Free/Free/Free/Fly
    Went :54/:53/:53/:57

    200 EZ

    Sectional Kids went to the deep tank for some cross pool sprints or something, we did:
    4 x 200 Fast, Max Rest, Choice of Stroke @ 4:00
    • #1 - Free - went 2:06
    • #2 - Fly - went 2:18 dying...this hurt at the end
    • #3 - Free - went 2:12, still hurting from the fly
    • #4 - Back - went 2:30

    100 EZ

    1000 Free (50 EZ/50 Moderate) breathing every 3
    I did a 500 and got out...gotta work at 4:00am again. I'm starting to get used to the minimal rest stuff now.

    4400 Yards
  15. Tues, March 12, 2013 5:30-7:30pm

    by , March 13th, 2013 at 12:05 AM (Fast Food Makes for Fast Swimming!)
    We started out with a small awards from the meet last weekend. It was a last chance qualifier meet for the Sectional Meet in 2 weeks. A few kids got some of their times for the meet.

    Our group was split into 3 different workouts today. 2 kids super tapering for Sr. Sectionals this weekend, 9 semi-tapering for Sectionals in a week and a half, and 8 or so doing endurance based not-fun workout.
    Luckily, I got put in with the kids tapering for Sectionals, even though I'd probably rather do the endurance workout, my body probably couldn't handle it right now anyway.
    I don't mind taper time right now, especially with how tired I am. Let the kids taper, I'll join right in with them.


    600 (25 Free/25 V-Sit Scull)

    10 x 100 SDK w/ short fins @ 1:40 Odds EZ, Evens Fast
    my fast ones I ranged from 1:10-1:14. I found if I came off the wall on my stomach or side vs. on my back, I could SDK further.

    3 x Broken 200 Stroke @ 6:00 w/ :15 rest between 50s
    I did Fly - 1st time in a long time that I've actually had the lane space to truly do fly in practice.
    Went Broken ~2:07, ~2:05, ~2:06
    I wasn't exactly all out, but it was a strong pace and felt good.

    200 EZ

    10 x 50 Stroke Drill Choice @ 1:30
    Did Fly, 3-3, 2-2, 1-1, then Full Stroke to end

    10 x 25 from the middle @ 1:00 working on fast good turns

    6 x 25 ALL OUT Choice @ 1:00 - did Free

    400 EZ

    3700 Yards
  16. Monday, Mar. 11, 2013 7:00-8:00pm

    by , March 11th, 2013 at 11:50 PM (Fast Food Makes for Fast Swimming!)
    I'm still doing these crazy hours at work this week, and probably again next week. I started this morning at 3:30am, which came early after daylight savings time too...then I worked a 12 hour day as well. I did finish off last week with 54.5 hours, which will be nice on Wednesday, and I can look forward to it again for a couple more weeks...then our trip to El Salvador for some much needed R&R.

    I swam the first 35-40 minutes of practice tonight on my own. We had a guy from USA Swimming who came to visit our team, and give a talk to the kids and then to the parents. I asked John if I could just get in and swim on my own since I was leaving early. I've already done the USA stuff once, and don't need to learn any more on Round least not tonight.


    400 Free
    300 Free Pull
    200 Flutter Kick w/ board
    100 Free w/ 2,3,4,5 SDKs off walls, increasing 1 each length

    My Main Set: Not kicking!

    100 Free Pull @ 1:30 (went 1:10)
    200 Free Pull @ 2:30 (went 2:15)
    300 Free Pull @ 3:30 (went 3:22)
    200 Free Pull @ 2:30 (went 2:20)
    100 Free Pull @ 1:30 (went 1:15)
    I backed off a bit on the way down at the end...

    1:00 rest

    200 IM Strong Pace (about 85-90% effort) went 2:26

    100 EZ

    300 SDK w/ long fins
    slight calf cramping

    Joined by the kids now for "regular" workout...

    600 (25 Free/25 V-sit scull)

    12 x 100 SDK w/ fins @ 1:40 (odds EZ, evens Fast)
    I did 3 of them, EZ, Fast (1:05), EZ

    3400 Yards

    That's all folks...I gotta work at 4:00am all week long, so these late nights just aren't going to fly this week. Hitting the hay
  17. Saturday, March 3, 2013 Coeur d'Alene, ID Meet Results

    by , March 10th, 2013 at 12:09 AM (Fast Food Makes for Fast Swimming!)
    Got up this morning and left about 5:30am, which was a 2 hour sleep in for me, so I was happy. At least I wasn't going to work, but I do have to go in on Sunday morning instead since I missed today for the meet. Work still has to get done.

    There were about 60 people in the meet today, but it was spread out nicely on the total timeline, going from ~10:15am till 4:30ish pm when the final 1500 heat finished. I didn't space out the events too well though, doing the first 2, last 2, and one in the first 1/3 of the meet as well, in addition to 3 relays with my workout group. It was a good day of swimming, having over 3000 meters of racing in 8 races, plus all the warmups/cooldowns, and the 205 miles of driving each way to and from the meet.

    200 IM - 2:25.27
    30.04 / 38.23 / 43.72 / 33.28
    My legs were just dead after the backstroke...during the breaststroke leg, I thought to myself "boy the 400 IM is going to hurt later".

    400 Free - 4:33.08
    30.80 / 33.73 (1:04.53)
    34.91 / 35.13 (1:10.04)
    35.17 / 34.99 (1:10.16)
    34.55 / 33.80 (1:08.35)
    Not too shabby. A few seconds slower than last fall, but this was a few heats after the 200 IM as well. At least it was split decently.

    50 Free leadoff in the 200 Free Relay - 26.76
    Pretty sure this is a SCM best time in the 50 for me.

    200 Free - 2:08.01
    29.44 / 32.18 / 33.29 / 33.10
    This was a better swim than this meet last year, at least in terms of time. I got "dusted" (to use That Guy's words) by Larry Krauser, a 60 year old who just set the World Record in the 200 Free right next to me. He dusted me by 0.05 seconds, but did admit that I gave him a hell of a draft for the first 150 of the race.

    100 Fly split in the 400 Medley Relay - 1:05.40
    This was just fun with the team. I caught us back up after the neighboring relay left us in the breaststroke leg. Good thing our Wenatchee team has a flyer

    200 Free leadoff in the 800 Free Relay - 2:19.40
    I originally was going to do the 200 like normal, but my earlier time was good enough, so thought I'd do a 100 Split Request. Went a 59.30 UGH!! super tired!!, and then had to finish my leg as quickly as I could manage. Our team was going for the LMSC record as well. We did get that by about 5 seconds.

    400 IM - 5:19.11
    32.07 / 37.55 (1:09.62) - serious...I tried to go easy
    43.37 / 42.85 (1:26.22)
    46.19 / 46.56 (1:32.75)
    35.40 / 35.12 (1:10.52)
    I was just DEAD prior to this race. I didn't want to swim it, but did it anyway on sheer principle. You sign up for it, you swim it.

    1500 Free - 18:19.46 - New LMSC Record

    I was semi-dead tired prior to this one as well, and almost just fell into the pool off the blocks. We had no counters either (our fault for not trying to find one), but magically around lap 17 or so some numbers starting appearing in my lane! Thank you mystery person!! I wouldn't have been able to count the whole thing myself.
    I just cruised alongside That Guy for the first 3-400 of the race. My UGHness starting wearing off, so I decided to pick up the pace a bit to see what happened, and I felt okay. I kept looking over to T.G. to see if he was coming, but didn't seem to want to. Around the 800, I tried giving another speed increase, and was still feeling good...slowly increasing my lead. 300 to go, one last speed increase. WAIT A MINUTE!!...cancel that. I'm fine at my 800 cruising speed. Finished the race and just hung on to the wall, glad to be against dry land again.

    They had to input all the 1500 times manually as they decided to do a little reconfiguring at the last moment with the heats to combine them from 3 heats into 2. It was a good idea to save another 30 minutes for all of us, but no computerized splits on Meet Manager. I'll have to check the computer tape backup...
    About the backup...(I'm sorry T.G.) I left the meet getting the meet manager backup file on my flash drive, but left the hard copies sitting on the desk in the office of the pool. I called the meet director on the way home and let her know that so she can save them for me. SOOOOOOO, both our 800 free split request times are still unknown, but they are in Coeur d'Alene.
  18. Fri, March 8, 2013 5:30-7:05pm "taper"

    by , March 8th, 2013 at 11:27 PM (Fast Food Makes for Fast Swimming!)

    600 (25 Free/25 V-Sit scull)

    16 x 25 Sprint Swim w/ fins (short ones) @ 1:00
    I hate swimming with fins, so I just cruised them.

    12 x 50 SDK w/ short fins
    • 1 @ :50
    • 1 @ :45
    • 1 @ :40
    • 1 @ :35
    • Repeat x 2

    I made them all today

    5 x Broken 100s @ 3:30 w/ :10 between 25s
    I did minimal effort and just cruised them. Probably about 1:00 for my add up times

    200 EZ

    3 x 400 Free Pull @ 5:30

    • #1 @ 25+ HR (for 10 sec.) went 4:15
    • #2 @ 27+ HR went 4:08
    • #3 @ 29+ HR went 4:07

    These were by far my fastest and best ever times in distance like this in practice. I've done 300s pull coming in at 3:11 before, but never done 400s, and to kill the old pace was great. I wasn't winded at all either, and Jared was having trouble keeping up with me.

    200 EZ

    3 x 300 Free @ 4:30 - same HR goals as above
    I did the first one as a cool down, since I wanted to rest a little bit the night before my meet in CDA, Idaho. I did want to challenge myself with the set, but knew better, since I do have a distance date with That Guy tomorrow.

    4000 Yards

    Speaking of That Guy...
    Here is a quote from him in part of his interview posted in the latest PNA Newsletter:

    I’m active on the USMS forums, keeping up with the sport and chatting with friends from all over. And making fun of fellow swimmers on the Internet is its own reward…
  19. Thurs, Mar. 7, 2013 5:30-7:00pm

    by , March 7th, 2013 at 11:20 PM (Fast Food Makes for Fast Swimming!)

    600 (25 Free/25 V-Sit Scull)

    Kicking...UGH, my legs are so dead from work...
    16 x 25 SDK w/ short fins underwaters @ 1:00
    All w/ short fins:
    3 x 50 SDK @ :45 made them
    3 x 50 SDK @ :40 made them
    3 x 50 SDK @ :35 missed them. First one about :38, after that I just kicked.
    Short fins help you, but they're not like long fins. With long fins I can kick too easy, but I like the feel of the short ones.

    3 x 100 Free Pull @ 1:45 went 1:05/1:06
    3 x 100 Free Pull @ 1:35 went 1:03s
    3 x 100 Free Pull @ 1:25 went 1:02/1:03

    28 x 25 @ 1:00 - 7 of each stroke in IM Order
    EZ / Fast / EZ / Fast / EZ / Fast / Fast

    200 EZ

    3250 Yards

    Workout got done early so they could do the awards presentations for the kids Champs meet last weekend. I stuck around to support them and listen to how they did. The team was 3rd place overall, the 10 & Unders won the "high point" for the meet (they made a special classification for a team high point for the 10 & unders since they were timed finals only). We had one 12 year old girl get a high point award as well. Lots of times drops, lots of sectional qualifying times.


    For other masters news: This weekend I will be heading to another meet in Coeur d'Alene, Idaho. Short course meters in a fairly new facility. It's a wall-to-wall 25 meter pool, so if anyone can get Jim Thornton to get registered, he has a few hours left online.
    I'm swimming the 1st 2 events - 200 IM, and 400 Free...then skipping literally a couple events till the 200 Free. After that I wait around for the last 2 events of the meet: 400 IM, then finish with the 1500 Free. Luckily there are 15 people so far entered in the 1500, so that means at least 3 heats. I'll have about an hour of rest after the 400 IM, so all good. My only concern will be my lack of rest this whole week with my work schedule. I'm sure when the horn goes off, I'll be ready.
  20. Wed, Mar 6, 2013 7:00-8:01pm :)

    by , March 7th, 2013 at 12:13 AM (Fast Food Makes for Fast Swimming!)
    Best thing about Wednesdays is PAYDAY!! At least I got a decent check for the hours I'm putting in, and they will only get bigger as the weeks go on too! Yup, I got word today that the 10+ hour days will be continuing for a while now...not sure why, but we're doing it, so I'll be going from 4:00am - 2:30(or later)pm, plus doing some Saturday maintinence projects as well I assume. Paycheck good, rest and life bad. Swimming - make it happen.


    300 Free
    300 Kick w/ board
    300 Free Pull

    10 x 100 SDK w/ short fins @ 1:25 Max Rest
    I did Odds 100s, Evens 50s. Made the intervals on the odds, and just relaxed on the evens. My legs are just beat from all the work...standing, climbing, moving, lifting, kneeling, crawling, etc.

    5 x 200 Free Pull @ 3:30
    Odds FAST - went 2:08/2:06/2:03
    Evens EZ - went 2:15/2:15 - not exactly EZ, but controlled

    6 x Broken 100s Choice @ 3:00, w/ :10 rest @ 25s
    I did 3 of these, Freestyle, went :54/:54/:55


    2950 Yards

    I got out at this point so I can relax a bit and try to get to bed for the early morning that is coming soon.
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