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Daily Practices

  1. Thursday, March 6, 2014 11:50-12:35pm

    by , March 6th, 2014 at 04:37 PM (Fast Food Makes for Fast Swimming!)
    Maybe my last swim before the meet starts tomorrow night. I may get in a bit in the morning though, who knows?

    It was super crowded when I arrived at the Y today. They had the water walker lane down to 1, and people were lap swimming in all 6 lanes...someone even swimming with the 2 water walkers. 2 people were waiting on deck for a lane to "open up", but I just found a lane, got them to circle swim, and got my swim on.

    500 Free
    500 Dolphin Kick on back with short fins
    300 Free EZ
    10 x 50 Flutter Kick w/ board @ 1:00 (~:50s)
    700 of mixed up 25s/50s Free EZ/cruise

    2500 Yards

    Good news...our SCM meet on Friday/Saturday over in Idaho has 79 people registered!! That's great for us! Sure beats the heck out of some Arizona meets that were getting cancelled for lack of participation!!!
    There are at least 4 heats of the 1500 Free, and a couple heats of 400 IM before that, as well as 2 heats of 200 Fly scheduled on Friday night. At least I'll have plenty of rest after my 400 IM!! But the 1500 and 200 Fly will be late into the night with a 7:45pm start time for the events!! I don't mind much though, since I'm usually up till 1:30-2:00am anyway, but sucks for some other folks!!! I guess they didn't think they'd get the participation on Friday night?!??? Yeah, right...not when this is the best pool in the LMSC, and it's SCM also. Top Tens baby!!
  2. Tuesday, March 4, 2014 12:00-12:45pm

    by , March 4th, 2014 at 04:30 PM (Fast Food Makes for Fast Swimming!)
    Nothing too fancy, still resting my shoulder and kicking hard:

    500 Free warmup

    5 x 100 SDK on back w/ short fins @ 1:40 (held under 1:15s)

    12 x 50 Flutter Kick w/ board @ 1:00 (held :45-46s)

    400 Free EZ

    2000 Yards

    Still planning to go to the meet in Coeur d'Alene, Idaho this Friday and Saturday, and I will attempt my events. We'll see how it goes. My only real concern is the 200 Fly after the 400 IM and 1500 on Friday night. I can get through it though, since it is a short course meters meet...and Top Ten is "all that matters"!!! But I won't jeapordize my health either. If I have to, I will skip it.
    Saturday's events should be a breeze compared to Friday night.
  3. Sunday and Monday, March 2-3, 2014

    by , March 3rd, 2014 at 03:21 PM (Fast Food Makes for Fast Swimming!)

    I was able to cram in a quick workout between the hours of waking up (12:00noon), doing a few house duties, (swim), and getting to work again. At least it was only an 8 hour day, and it felt great after doing three 12 hour shifts in a row the last 3 days!!

    My quickie swim (about 40 minutes):

    1000 Free
    20 x 50 SDK w/ short fins @ :45 (between :38-:40s)
    400 Free EZ

    2400 Yards



    Even with having a short workday last night, I was still overly exhausted, and slept in till almost 10:00am. Got my swim thing going, but not very much, just enough to stretch me out a bit.

    3 x 200 Free w/ ~:20-:30 rest
    8 x 50 SDK w/ short fins @ :45 (:40s)
    300 Free EZ

    1300 Yards

    Let's see if Tom can keep up with that kind of yardage!!
  4. Wednesday, February 26, 2014 5:40-7:00pm

    by , February 26th, 2014 at 11:45 PM (Fast Food Makes for Fast Swimming!)
    First swim for me since the meet on Sunday, and I've decided to take things 'easy' on my shoulder for a while, and not do too much intensity on my swimming portions, no fly at all in practice, and lots of kicking with higher levels of intensity. Gotta try to get my shoulder back to normal soon.


    1500 Free
    I ended up feeling pretty good on the opening swim, so I just kept it going for 20 minutes or so.

    10 x 50 SDK on back w/ short fins @ :50 (:37-:40s)

    10 x 50 Flutter Kick w/ board @ 1:00 (held :50 and under)

    10 x 50 Free Cruise @ 1:00 (went :32-:33s)

    8 x 50 Flutter Kick w/ board @ 1:00
    6 x 50 Flutter Kick w/ board @ :55
    6 x 50 Flutter Kick w/ board @ :50

    300 Free cruise

    4300 Yards
  5. Sunday's Lake Wash. Masters Meet Recap (and my 30 hour trip)

    by , February 24th, 2014 at 04:10 PM (Fast Food Makes for Fast Swimming!)
    Well, everything started out normal, prepping for a snowy trip over the Cascade Mountains on the more northern mountain pass, Stevens Pass, which went fairly uneventful. Definitely a good day for the skiers up there!

    I ended up getting there about halfway through warmups, no big deal. I only warmed up about 300 yards or so, since my shoulder was being fussy anyway. Today was going to be "fun". At least I got to get out and see my swim friends though!

    200 IM - 2:16.08
    28.10 / 36.02 / 40.57 / 31.39
    My shoulder twinged a bit during this, but overall I think my cardio got me. I was a bit conservative though

    100 Fly - 1:01.01
    28.15 / 32.86
    I was out the same as the IM, but my shoulder was telling me things, so I just backed off and finished the race. This was my deciding factor on the 200 Fly later though

    200 Free - 2:03.22
    28.86 / 31.14 / 31.88 / 31.34
    Good splits for a 200 Free, if you don't put a name with it! It was just off, I wasn't able to put my intensity in it that I usually would.

    200 Fly - NS (my first scratched masters event)
    I hate missing a race. It felt like back in college when I was sick at Nationals and had to scratch the 1650 when I was top seed.

    500 Free - 5:23.71
    29.11 / 32.14
    32.72 / 32.92
    32.99 / 33.07
    33.04 / 33.11
    32.40 / 32.21
    At least I was able to throw in one respectable race for the weekend. I think I even beat my time from the Wenatchee meet last month.


    Afterwards, That Guy told me about the pass report on the internet...chains required to go home. Sooooo, off we went to find chains. All the tires stores were closed on a Sunday, but we ended up finding some at Fred Meyer. Then we stopped by That Guy's house for a bite to eat. Hot Dogs!! Yum!! I then got myself out the door a bit later trying to beat the weather, and try out my new chains.
    Just as I got onto I-90, the electronic readerboard changed to "PASS CLOSED AHEAD". Not good. My phone rang at the same time. That Guy had the same info.

    I ended up stopping in the last town prior to the pass, utilizing the free Wi-Fi at McD's, and talking with family about what to do. There was no estimate as to what time it may re-open, so I decided to make a trip to the south...all the way to Portland, where I stayed at hotel grandpa and grandma. That's 300 miles so far on the trip.
    I got about 6-7 hours of sleep, and then up again for the next 300 miles, this time down the Columbia River gorge, and then north through south central Washington. Lots of rain, and minimal snow, but after 5 hours I made it back home.

    Good news, I was able to return the chains at Fred Meyer here in Wenatchee and get my money back!! Now it's time to go to work...

    What did I learn??? Listen to dad...
  6. Wednesday, February 19, 2014 5:00-6:10pm

    by , February 19th, 2014 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    Two days in a row with no work!! WOW!!

    We still did work on the house, getting the final layer of finish plywood laid down in the upper bathroom. It was a bit tricky to get it cut to fit around things, and especially tough to figure out the right angle to fit it into place, plus removing it again to put down the glue, then replace it again for nailing. Construction is fun, but it's something I don't think I'd like doing every day. At least we're getting close to the finish line on the upstairs bath...then it'll be the same thing downstairs. We do have to keep one working bathroom in the house you know!!

    I was told it would probably get crowded tonight at the Y around 6:00, and they were right. Luckily I got in at 5:00, and got most of the good stuff done before everyone in Wenatchee wanted to swim!

    500 Free

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 50 Flutter Kick w/ board @ :55
    2 x 50 Flutter Kick w/ board @ :50
    1 x 50 Flutter Kick w/ board @ :45
    about :45 rest (also getting my short fins on)
    4 x 50 SDK w/ short fins @ :50
    3 x 50 SDK w/ short fins @ :45
    2 x 50 SDK w/ short fins @ :40
    1 x 50 SDK w/ short fins @ :35

    12 x 125 Free Pull w/ Catalyst paddles @ 1:45 (held +- 1:30s)
    I almost felt like I was doing a KNelson set here...but a little slower

    100 EZ
    8 x 25 @ :30 Odds Fast Fly, Evens EZ Free

    400 Kick w/ board circling (and lapping) with the other lap swimmers

    3700 Yards
  7. Tuesday, February 18, 2014 5:35-6:30pm

    by , February 18th, 2014 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    Day off today, but still working on the house throughout the morning/afternoon. I'm going to have tomorrow off as well, so that will be nice only doing "one job" for a few days.

    I started out circling, but soon was solo in my lane.

    200 Flutter Kick w/ board
    400 Free

    Solo here:
    8 x 200 Free Pull @ Desc. Interval
    started at 3:00, then dropped by :05 steps down to the last one @ 2:25
    First one I went 2:20, #2-6 were 2:15s, #7-8 were 2:17s

    100 EZ

    700 Dolphin Kick w/ short fins on back, arms at side, goggles on the pool deck...just resting and kicking

    3000 Yards

    Those descending intervals are fun for me, and they're one of the only ways I can truly push myself when I swim on my own.
    If I try to set a challenging interval for "X" number of repeats of any distance, I usually will not work hard enough, or will cut out early. That's one of the problems with working out solo.
  8. Monday, February 17, 2014 9:10-10:00am

    by , February 17th, 2014 at 02:57 PM (Fast Food Makes for Fast Swimming!)

    100 Free
    3 or so minutes of massaging/popping something back into place in my shoulder. It felt awkward as I was swimming. I'm definitely older than I was yesterday!
    400 Free

    10 x 50 Flutter Kick w/ board @ 1:00 (ranged :45-:49s)

    8 x 100 Free Pull @ 1:20 (ranged 1:08-1:10s)

    200 Free

    15 x 25 SDK w/ short fins on back @ :30
    10 kicks underwater which took me to about the 15M mark
    1 x 25 Fly Fast w/ short fins (to maintain my butterfly status in the lap lanes)

    100 EZ
    2500 Yards
  9. Sunday, February 16, 2014 1:00-1:45pm

    by , February 16th, 2014 at 06:32 PM (Fast Food Makes for Fast Swimming!)
    I worked last night till 3:00am, asleep just before 4:00am. Most of you on the east coast were probably just getting up with your lattes or whatever you drink, or already getting in the pool at this time (7:00am). I was off to bed though...a very tired James.
    I slept all the way till 12:20pm. Just in time to eat some lunch (breakfast) with the kids, and decided I'd hit the pool for a bit before going back to work. managed to get in a decent amount in the 45 minutes...

    1000 Free

    Kick Set w/ short fins (all SDK on back)
    200 @ 3:00
    150 @ 2:30
    100 @ 1:30
    50 @ under :30 (went :31) so close to making it.

    12 x 75 Free Pull @ 1:00 (went :50-:53s)

    300 EZ swim, with a couple fast 25s of Fly mixed in

    2700 Yards

    Still hoping to make it over to Kirkland for the masters meet next Sunday. I may have to call in "sick" that day, but truthfully it will depend more on the snowfall and such on the mountain passes. I'm not going to risk my life on heavy snow just to swim a meet, but if it's safe enough, I may be "sick".
  10. Saturday, February 15, 2014 11:30-12:15pm

    by , February 15th, 2014 at 04:17 PM (Fast Food Makes for Fast Swimming!)
    It feels like an eternity since I last swam, but according to my FLOG it's only been since Monday. I've done a ton of work between now and then, and had little sleep to fully recover for the most part, and that's what is taking a toll on my body.

    Tuesday night ended up being a late night for me at work, having an emergency repair that kept me over 3 hours into the early morning hours. Friday night as well was a scheduled 12 hour shift till 3:00am, and I'll be doing it again tonight too. It'll be about a 60 hour week at work, as well as the countless hours I've been putting in at home on the remodel.

    Needless to say, I'm a normal working person who swims as a hobby now, rather than a swimmer who works. It's tough mentally wanting to be able to do so much with my swimming too, but it'll have to wait. I am signed up for a meet next weekend in Seattle, but I am scheduled to work, which is probably for the better. I'd have to be rescued from the pool for not completing the 200 Fly anyway!

    Speaking of that type of stuff, one of our head lifeguards at the pool got to do real life CPR earlier this week. Not at the pool, but at home. She was visiting her mother, and her mother's boyfriend collapsed on the ground. I guess she did CPR for 10 minutes solo, until EMS arrived to take over. They credit her with saving his life. Nice job to her! short painful swim:

    500 Free - this actually felt good

    10 x 50 Flutter Kick w/ board @ 1:00 (held :50s and under)
    10 x 50 SDK w/ short fins @ :45 (:40s and under) my legs were sore from this

    3 x 100 Free Pull @ 1:20 - UGH!!!
    both my left shoulder and my cardio told me to stop on this one! I'm not a young kid anymore, and need to ease back into things.

    200 really EZ

    2000 Yards
  11. Monday, February 10, 2014 12:20-12:55pm

    by , February 11th, 2014 at 02:58 AM (Fast Food Makes for Fast Swimming!)
    I've been quite sporadic with my attendance at the pool lately, but other things take precedence I guess. Work and house remodel mainly, but I'm still trying to stay in some semblance of shape for my meet(s) coming up soon.

    I did enter a meet in western Washington on Sunday, the 23rd, in Kirkland with hopes to attend. This meets always tends to be well populated, and also has some fierce competition as well. I likey. I signed up for the 200 Free, 500 Free, 100 Fly, 200 Fly, and 200 IM I think.

    The other meet I'm signed up for is in Coeur d'Alene, Idaho on March 7-8. It's a SCM meet, and I'm swimming the 400 IM, 1500 Free, and 200 Fly on Friday night. Then on Saturday swimming the 400 Free, 100 Fly, 200 IM, 100 Free, and 200 well as a 25 Free and 25 Fly in the sprint events. A few relays will make this one extra fun too.
    I'm doing split requests in the meet too...planning to only race to the 800 (and 400) of the 1500 and cooldown the rest prior to the 200 Fly. On Saturday the plan is the split request the 400 Free (for a 200 Free time), since the 200 Free is just prior to the 100 Fly, and I want to go for Top Ten craziness all in one weekend.
    It looks good on paper...we'll see how the weekend really goes!!!!

    My swim this morning/afternoon, was kind of rushed in, since I only had a little over a 1/2 hour left of the lap swim time slot. It was mega crowded today, with no one knowing what the heck circle swimming or lane speed grouping means at all. I finally was able to get in, and then moved over with and old age group teammate of mine from way back in the day. We're both distance swimmers so we work well together. He can cream me in open water, but pool swimming is the other way around...mainly my turns are wayyyy better, and he can "outswim" me in a long stretch. Another reason I dislike long course meters as well.

    400 Free warmup

    400 Flutter Kick or Dolphin Kick w/ short fins on my back, while talking to Casey (who was fin kicking with a board) about my house project and other things.

    prior to this set Casey said he only had 10 minutes
    2 x 400 Free Pull @ 5:00 (he originally just wanted to do 1, but I talked him into it)
    went 4:35, and then 4:32
    We circle swam in the lane with me leading. It was good because he was near enough to me that if I slacked off I'd be getting run over. The 2nd one was a different story though.

    100 EZ

    8 x 25 @ :30 Odds EZ Free, Evens Fast Fly

    1 x 200 Free "pace" or EZ. Another guy wanted me to set a pace for him to follow holding 1:20/100 for a 200 time of 2:40. I was able to do that and finished right at 2:40...he however fell way back off pace after the 1st 50. More work to do bud...

    2100 Yards

    Updated February 11th, 2014 at 03:12 AM by jaadams1

    Swim Workouts , Daily Practices
  12. Friday, February 7, 2014 7:15-8:30am

    by , February 7th, 2014 at 12:05 PM (Fast Food Makes for Fast Swimming!)
    Woke up this morning with another nagging shoulder pain. It's not on the front side of the shoulder like most swimmers tend to get, my pain is on the back/outside edge of the shoulder joint. Not sure what exactly, but it doesn't really hurt to swim (after the initial 200 or so of warmup. Backstroke is the only thing that bugs it in the pool, so I just avoid that (no real changes in my practices) I'm sure it's something related to all the work I've been doing lately.

    500 Free warmup

    5 x 100 Free @ 1:20 (1:11-12s)

    20 x 75 Free Pull @ 1:00 (held :53-:55s)
    aside from a long and boring set, this was good

    10 x 50 Flutter Kick w/ board @ :55
    20 x 25 SDK w/ short fins on back @ :25

    3500 Yards
  13. Tuesday, February 5, 2014 5:30-6:50pm

    by , February 5th, 2014 at 12:51 PM (Fast Food Makes for Fast Swimming!)
    I had a day off from work on Tuesday, so my father and his friend and I got a lot more work done in the house rebuild. The upstairs bathroom is coming together now. The sewer plumbing is just about all in, including the air vents. This is tricky because we have to incorporate all the future changes in the downstairs bathroom area when that comes. The walls should be getting framed in the next day to two, and then the floor goes down after that. Woohoo!! We're still a long way off from finished product though.

    Last night:
    1st part of my swim was done with 2 others, a mother/daughter swimming combo from Wintrop...a small town about 2 hours north of here. They're not super fast swimmers, but they know what competitive swimming is all about, so no problem circling. Turns out the daughter has applied and been accepted to Linfield where I went, and will be going down to visit the coach soon. I told her to tell him she was swimming laps with me.

    Working around the others, with lots of talking in between:
    300 Free (either in 50s or 100s)
    10 x 50 Flutter Kick w/ board @ 1:00-1:30ish
    4 x 50s Free cruise @ whatever

    50s of SDKing w/ short fins and some fast 25s Fly (was asked to, they wanted to see my fly)

    10 x 50 Free Pull @ :45 (holding :31/:32s)

    At this point I was able to break away into an open lane on my own, so I took the opportunity.

    12 x 75 IM Rotation @ 1:15 (was going ~1:00s, except for the BA,BR,FR was a bit slower)
    3 times thru:
    That was my first IM set in a while, and boy was I rusty. My backstroke actaully hurt my shoulder more than other strokes which was weird. Backstroke is a stroke for weird folks though.

    12 x 75 Free Pull @ Desc. Interval
    Twice thru: 1:15, 1:10, 1:05, 1:00, :55, :50
    The :50 interval was a turn 'n burn on the first time through. 2nd round I gave more effort and finished in :47.
    My shoulder doesn't hurt with Freestyle pulling w/ paddles. It's weird, but I guess my stroke technique is good or something. Just don't make me do pushups!

    4 x 25 Fly, Odds cruise, Evens fast @ :30

    100 EZ and out
    4000 Yards
  14. Monday, February 3, 2014 5:30-6:30am

    by , February 3rd, 2014 at 10:54 AM (Fast Food Makes for Fast Swimming!)
    WAYYYYYYY TOOOOO EARLY this morning. My body (or at least my eyes) were open at 5:15, so I decided to get going to the pool. It was very uncrowded at this hour, which is rare from what the regulars tell me. Normally it has 3 to a lane for the 1st hour which is typically why I avoid the 1st hour of lap swim at the Y. This morning though it was all singles in the lanes, with only 2 having to double up. After a bit everyone doubled, but that was it before people started getting out.

    I just went for long slow and fairly easy this morning. My shoulder wasn't liking me, and I definitely wasn't really awake either. I could tell afterward as I was nearly falling asleep in the warm water of the shower.

    500 Free warmup

    500 Flutter Kick w/ board

    500 Free again

    500 SDK w/ short fins on back

    500 Free Pull

    12 x 50 Free swim w/ short fins on (to put less stress on my shoulder) @ 1:05, swimming about 1:00s per 75

    100 EZ

    3500 Yards

    Today just felt like being a lap swimmer at the pool...just took it easy with long slow stuff.
  15. Sunday, February 2, 2014 1:00-2:00pm Pre-Superbowl Beatdown

    by , February 2nd, 2014 at 06:41 PM (Fast Food Makes for Fast Swimming!)
    Yesterday, we tore out the chimney column on my house, from roof through the 2nd floor, 1st floor, and down to the basement. Lots of hard work...then I went to work for a 12 hour night, ending at 3:00am. Definitely tired James this morning, and I did sleep in almost till noon. But I had to get my swim on:


    500 Free, :15 rest
    5 x 100 Free @ 1:15 (started at 1:10, descent down to 1:07 on the last two)

    8 x 50 Flutter Kick w/ board @ 1:00
    6 x 50 Flutter Kick w/ board @ :55
    6 x 50 Flutter Kick w/ board @ :50

    100 EZ

    6 Rounds:
    125 Free Pull @ 1:30 (1:25s and under)
    25 Free Pull cruise @ :30

    5 Rounds:
    3 x 25 SDK on back @ :30
    1 x 25 Fly Fast @ :30

    100 EZ and out

    3600 Yards

    GO SEAHAWKS!!! (my non-1000 Fly workout depends on it!!)
  16. Friday, January 31, 2014 7:05-8:00am

    by , January 31st, 2014 at 04:19 PM (Fast Food Makes for Fast Swimming!)
    Woke up a bit late, but managed to get in almost 6 hours of sleep. Need more!

    Had to rush this in before the water exercise class at 8:00, so not a lot of play around time:

    500 Free

    3 x 200 SDK w/ short fins @ 3:00 (held 2:35s)
    3 x 100 SDK w/ short fins @ 1:30 (held 1:15s)
    2 x 50 SDK w/ short fins @ :45 (went :35/:32)

    10 x 100 Free Pull @ 1:15 (around 1:10s)

    8 x 50 Fly Best Avg. @ 1:30
    went 29s and 30s, about 4 and 4 each, but felt really good doing these. Actually surprised myself with my speed from a push. Lately I've just been blah feeling.

    200 EZ and out

    3100 Yards
  17. Wednesday, January 29, 2014 9:00-9:45am

    by , January 29th, 2014 at 04:13 PM (Fast Food Makes for Fast Swimming!)
    We got about 4-5 inches of snow overnight, only about 1 inch of it had fallen as I drove home last night at 11:00pm. I woke up this morning to play driveway cleanup, and I have a pretty wide and long driveway, so it was fun. It's the only part of winter I don't really enjoy that much.

    I did make time for some swim time afterward though, and before working on the house.


    500 Free

    Flutter Kick Set w/ board:
    5 x 50 @ 1:00
    1 x 50 @ :45
    4 x 50 @ :55
    1 x 50 @ :45
    3 x 50 @ :50
    1 x 50 @ :45
    2 x 50 @ :50
    1 x 50 @ :45
    1 x 50 @ :50
    1 x 50 @ :45
    I made them all.

    5 x 100 Free Pull @ 1:20 (just cruised them around 1:12s or so)

    "Challenge Set": (as listed at the YMCA on the white board)
    I modified the intervals for me of course...they were a bit on the lax side.
    8 x 25 Fly @ :30
    3 x 100 Free cruise @ 1:30
    6 x 25 Fly @ :25
    3 x 100 Free cruise @ 1:30
    4 x 25 Fly @ :20

    50 EZ and out
    3000 Yards

    I've got the leg power for sure, but my arms just don't quite have it any more. My left shoulder is a bit sore at times, probably mostly swimming related from all the past, plus my work and such as well. It doesn't really hurt when I swim too much, but afterward I feel it. Oh well, come "game time", I'm ready to go!
  18. Monday, January 27, 2014 6:40-7:20am

    by , January 27th, 2014 at 01:06 PM (Fast Food Makes for Fast Swimming!)
    This morning was early. My body is just tired from all the work I've been doing, and I don't let it rest enough. I even tried to go to sleep early last night (before 10:00pm) but with my normal workshift habits, I didn't end up falling asleep till almost midnight anyway.

    This morning, I was ambitious with my mind, but my body didn't exactly have the same plan in mind. Plus my left shoulder is giving my fits almost on a daily basis. I'm getting


    500 Free Build

    10 x 100 Kick (1-5 w/ Flutter Kick w/ board, 6-10 SDK on back w/ short fins)
    Desc. Intervals
    2:00, 1:55, 1:50, 1:45, break to put on fins...1:35, 1:30, 1:25, 1:20, 1:15
    Made them all pretty easily. Good thing this distance guy can kick!

    300 Free Pull @ 4:00
    6 x 50 Free Pull @ :40
    was going for more, but my body said NO!

    100 EZ

    2200 Yards
  19. Sunday, January 26, 2014 1:00-2:10pm

    by , January 26th, 2014 at 07:17 PM (Fast Food Makes for Fast Swimming!)
    It ended up being a crowded day at the Y pool today. They had 1 lane for water walkers, 2 lanes for lap swim, and the other 3 area for public swim. By 2:00 there were so many public swim folks that they asked us to combine down to 1 lane for lap swimmers. There were only 3, so we did have a lot of real estate taken up in the scheme of things. I was basically done at that point anyway, so no big deal.


    500 Free
    5 x 100 Free Pull @ 1:20 (ranged 1:06-1:08)

    8 x 50 Kick w/ board @ 1:00
    6 x 50 Kick w/ board @ :55
    4 x 50 Kick w/ board @ :50
    2 x 50 Kick w/ board @ :45 (missed the last one)

    Main Set (Desc. Pyramids)

    Base 25 @ :35 + :15 per each extra 25
    25 @ :35
    50 @ :50
    75 @ 1:05
    100 @ 1:20
    75 @ 1:05
    50 @ :50
    25 @ :35
    about :30 extra rest

    Base :30 + :15

    25 @ :30
    50 @ :45
    75 @ 1:00
    100 @ 1:15
    75 @ 1:00
    50 @ :45
    25 @ :30
    about :30 extra rest

    Base :25 + :15

    25 @ :25
    50 @ :40
    75 @ :55
    100 @ 1:10 (went 1:06)
    75 @ :55
    50 @ :40
    25 @ :25

    300 EZ circle swimming with the others, then out
    3500 Yards

    The 3rd set of the pyramid was a bit tough in my current state of conditioning, but it was good for me. I remember back to college days doing the pyramids to 200 and back down with in interval of Base :20 + :15 per. That's 1:05 for the 100, and 2:05 for the 200 interval!! Really got tough adding every step along the way. YIKES now! Back then, it was good for me!
  20. Friday, January 24, 2013 6:40-7:30am

    by , January 24th, 2014 at 02:21 PM (Fast Food Makes for Fast Swimming!)
    This morning was a bit rough. Probably a combo of swimming two days in a row (quite rare these days), lack of sleep from work till 11:00pm, bedtime about 1:00am, working "two jobs" with my house and normal work...and trying to work out in the pool. I just wonder how that onslaught of events coming up in a month is going to feel. :OUCHY!!!!:


    1000 Free - first 500 was very sluggish, but began feeling better on the 2nd half and built it pretty strong by the end.

    10 x 50 Flutter Kick w/ board @ 1:00

    4 x 75 Free @ 1:15
    4 x 75 Free @ 1:10
    4 x 75 Free @ 1:05
    4 x 75 Free @ 1:00
    4 x 75 Free @ :55
    I held them all around :55 or so, cruising mainly, until the final four, when I dropped down to get 2-3 seconds of rest on the :55s.

    100 EZ backsomething...

    3100 Yards
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