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Swim Workouts

  1. Sunday, Nov. 20, 2011 USA-S Meet Results

    by , November 20th, 2011 at 11:02 PM (Fast Food Makes for Fast Swimming!)
    This meet was held at the Eastern Washington University pool in Cheney, WA. Pretty good (old) pool, deep water all the way.
    I'm gonna make this one quick. This was one week after my shave and taper meet that I did last weeekend, so I wasn't exactly feeling 100% today, but still decent enough.

    200 Fly - 2:07.27 This was basically right on my best masters time, and by my splits, I went out 2 seconds slower at the 100 and came back much better. I guess this means that I'm in much better shape now.
    27.65
    59.99 (32.2)
    1:33.36 (33.3)
    2:07.27 (33.9)

    I did win the event also!! Yippie!! 1st place out of 5 swimmers. All between 2:07 and 2:10, so it was pretty close, I just happened to be out front.

    My notes: poor turns - glided in (long last stroke) on all touches, no SDKs off walls (just streamline glide), too easy feeling...I needed to push it a little more with more effort. I honestly could do this again tomorrow and probably be 4-5 seconds faster.

    200 Back - 2:18.89 (3 sec. slow) Not my best effort, and honestly I didn't really care!
    32.03
    1:07.95 (35.9)
    1:44.05 (36.1)
    2:18.89 (34.9)
    [nomedia="http://www.youtube.com/watch?v=JuKrhbs_9BQ"]11-20-11 Cheney, WA USA-S 200 Back - YouTube[/nomedia]

    I actually did 2 or more SDKs off each wall The first length was close to 15 Meters underwater.
    Other news: I was dead last in the race!!


    200 Free - 1:56.21 (2 sec. slower from my 2:07 SCM conversion last week)
    I was tired, and just felt like I couldn't "get out" quick today.
    (no splits available - that whole heat screwed up on the pads)
    [nomedia="http://www.youtube.com/watch?v=bBgKhrCGMAA"]11-20-11 Cheney, WA USA-S 200 Free - YouTube[/nomedia]

    My final turn I remembered to do a couple SDKs and it gave me a little boost on the last length.

    These USA kids are quick. You can't look at their entry time and expect to stay with them or beat them for the most part. Still fun to race with them, and the coaches and adults liked seeing me out there. Lots of for my 200 Fly win!

    Updated November 21st, 2011 at 12:15 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  2. Saturday, Nov. 19, 2011 11:00am

    by , November 19th, 2011 at 03:57 PM (Fast Food Makes for Fast Swimming!)
    Got to go work OT for 5 hours this morning, which is always a plus! Bad thing was that I was basically stationary in, under or around the pallet destacker in the cold room (33 degrees) the whole time. I was frozen a few hours into it, but got everything completed and outta there, only to come outside to a blizzard! Went directly to the pool, and my toes were still numb as I touched the warm water.

    Warmup:
    200 Free
    200 Kick w/ board
    100 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board

    Did this set with my dentist...it was his set and I just split the lane with him and went easy. My "dental money pit" was going for 40 of them, and held around :59-1:00s. He is about 63 years old, and swims these times with zoomers on. Still he is a pretty good swimmer.


    I did 20 x 75 @ 1:10
    • #1-10 All Free (held :53s with no effort)
    • #11-20 Odds Back, Evens Free
    • Backs held 1:00-1:01
    • Frees held :53s
    -------------------------
    2300 Yards and out

    Tomorrow is Day 3 of the USA-S meet halfway across the state from here. I'll leave around 8:00am for the afternoon session warmup around 11:15am or so, whenever the morning session ends. It's scheduled to finish around 4:30pm, and I'm in the last heat or so.

    200 Fly, 200 Back, 200 Free
    I feel good, and now we'll see how the times fall.
  3. Friday, Nov. 18th, 2011 5:30am & 5:15pm

    by , November 18th, 2011 at 10:52 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout - Holy S, this was more than intense...and this was even before getting in the pool.
    I was warned that swimming at the YMCA in the morning is insane, but man these are crazy!! I got there 10 minutes before the swimming starts, and already there were many people waiting in the lobby. They don't start scanning you in till the stroke of 5:30am, so I had my suit on under my clothes to be ready. I was scanned in about #5 in line, went in, got undressed and came out on deck. There were already 8 ladies out there "claiming their territory"!! There was one lane straight out of the men's lockerroom that no one had put anything down yet, so I threw my goggles on and jumped in!! I already had the first 1/2 of my short warmup done before anyone else even hit the water though. Apparently the race is to just claim your lane, whatever the hell that represents! I apparently took someone's "spot" out of the regulars there each morning. Too bad, so sad...WAH!!! My dentist came in soon after me and joined into my lane, but had to circle swim...not a problem. He asked why I was over at the Y this morning... (I told him loud enough that everyone with there head out of the water heard) saying "because of high school pool is closed for the month since that kid drowned yesterday."
    Everyone was like, "what happened??!?!?!" Apparently all these don't read the newspaper anymore!! I gave a brief on it really quick, but told them to check in online news about it. I was just surprised that in this small town all the people hadn't heard about the drowning.


    I had 30 minutes for this:
    Warmup:
    200 Free
    200 IM Drill

    5 x 100 Free @ 1:10 (went 1:02, 1:05, 1:06, 1:06, 1:06)

    1 x 400 IM semi push it - clobbered the hand of a lady in the lane over during one of my fly strokes (sorry lady) She just kept on swimming though, so she's tough too!

    5 x 100 Free @ 1:30 followed my dentist through his workout - he uses zoomers, I just used this as my cool down
    Odds Free
    Evens Kick/Free by 25s

    --------------------
    1800 Yards in 30 minutes

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

    P.M. Workout at the Y - much more like I'm used to, nice and calm.

    Warmup:
    200 Free
    300 Free Pull
    6 x 50 SDK on back w/ training fins @ 1:00

    Main Set:

    Did the high school meet format, minus the relays.



    Rules:
    • AFAP
    • Leave on the 60 or 30 only
    • Must take between 1 minute to 1 minute 30 seconds rest - no more, no less between events.
    • All from a push
    • Have fun!
    Here it was:

    1. 200 Medley Relay is here, but didn't do it
    2. 200 Free - went 2:07 (1:23 rest)
    3. 200 IM - went 2:25 (1:05 rest)
    4. 50 Free - went :28 (1:02 rest)
    5. Diving goes here...but had to skip (YMCA rules)
    6. 100 Fly - went 1:04 (1:26 rest)
    7. 100 Free - went :59 (1:01 rest) honestly this sucked because I went fast but got penalized on rest by my "rules".
    8. 500 Free - went 5:37 (1:23 rest) I was honestly surprised to see I went this fast on it. I felt like crap at this point, arms and legs dead tired
    9. 200 Free Relay - skipped it
    10. 100 Back - went 1:15 (1:15 rest) - need I say more about my backstroke?
    11. 100 Breast - went 1:18
    12. 400 Free Relay - skipped of course.
    This was a fun little set. 1350 of AFAP stuff, with a fair amount of rest, but not enough to truely go AFAP. I gave it my best effort though.

    50 EZ to stretch out

    for 10 minutes with my neighbor in the lap lanes

    4 x 125 Free Pull @ 1:40 (held 1:25)
    my muscles were sore from the fast stuff prior to this, so this was more or less a stretch out swim

    ----------------------
    2700 Yards (4500 Yards for the day)

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

    Definitely NOT tapering or resting at all for this one...
    The 3 day USA-S meet is already started over in Cheney, WA It's about a 2 1/2 hour drive from here, and depending on how much snow is out there could be a little longer, but not by much. Everyone here somewhat seems to know how to drive in the snow.
    I'm swimming on Sunday only of the meet, and swimming the:

    200 Fly, 200 Back, and 200 Free

    I seeded myself with my best masters times
    2:07.12 / 2:15.90 / 1:54.52

    and am seeded:
    3rd / 15th / 8th

    Should be fun racing the kids. I haven't swum against most of these kids yet from the Spokane area and northern Idaho teams. Fun times a coming...either that I'm in for a serious ass kicking!!

    Updated November 19th, 2011 at 12:20 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  4. Thursday, November 17, 2011 5:00am and 5:00pm

    by , November 17th, 2011 at 10:11 PM (Fast Food Makes for Fast Swimming!)
    A.M. workout (This was my final swim at the high school with the masters group for a while)***


    Warmup:
    300 Free
    300 Kick w/ board
    400 Free Pull
    200 Free


    Main:

    4 x 100 Free @ 1:10 (went 1:02, 1:04, 1:05, 1:05)
    4 x 75 Free @ :55 (went :49, :50, :50, :51)
    4 x 50 Free @ :40 (went :32-:33s)
    4 x 25 Fly @ :20 made em


    Felt pretty good, though the 1:10s and :55s intervals took it out of me a little bit.

    6 x 100 Free Pull @ 1:15 cruise (went 1:08-:09s)


    200 EZ Kick w/ board

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

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

    P.M. Workout

    Warmup:
    300 Free
    400 Free Pull
    6 x 50 Kick w/ board @ 1:00 (held :45s)



    10 x 100 @ 1:15 (held 1:08/:09s after the initial 1:05)
    • originally I was going to do 30 of these, but solo I cut it down to 20 of them. Then as I neared #8-9 I decided to cut it down to 10 of them.
    • While I probably could make 30 x 100s @ 1:10 like what has been talked about, I honestly don't know that I could do them solo. It's a really taxing set on your body, and much easier to do if you have "help" along for the ride with you.
    :30 rest from the above set then:
    6 x 150 Free Pull @ 1:50 (held 1:40/1:41s)

    5 x 200 IM @ 3:00 (went 2:40/2:38/2:35/2:35/2:24 on the last one)

    100 EZ Free

    I was really moving today too...I had this 4000 done in an hour!!

    300 Kick w/ board EZ

    --------------------
    4300 Yards (7300 Yards for the Day)

    I finally got to see this on my GTD!! Yippie!!

    Congratulations! You are on pace for achieving your goal this year:

    That's the good news for the day, and the only good news.

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

    *** The bad news that many of you already know about:

    [ame="http://www.usms.org/forums/showthread.php?t=19738"]Tragedy in the pool[/ame]

    We'll be out of the high school pool for a while (at least the remainder of November) while the school and authorities investigate the drowning that occured today during school.

    It's a very sad thing that happened to a family today. We don't know the name of the individual, and may never find out the name depending on the wishes of the family. There were many things wrong with the whole situation that could have prevented this from happening, but now that is all the past. I'm sure that if they allow anyone back in the pool, there WILL BE a paid guard on duty who will be in charge of the safety of all participants, no matter what their skill level may be, which is the way it should be.
    This is the first pool drowning that I know of in this town for as long as I can remember...we've had numerous in the lakes and rivers, but in a pool is very unheard of. The lack of adequate (any) professional guards on duty is the major contributing factor, along with a whole other list of stuff that could make this go on and on and on. I'll just leave it at this.
    God bless this family who lost their son today.

    Updated November 17th, 2011 at 11:02 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  5. Wednesday, Nov. 16, 2011 5:00am & 5:00pm

    by , November 16th, 2011 at 10:18 PM (Fast Food Makes for Fast Swimming!)
    A.M. workout

    Warmup:

    300 Free
    200 Kick w/ board
    300 Free Pull



    3 rounds of:
    • 2 x 100 Free @ 1:20 (1:08s)
    • 2 x 75 Back @ 1:15 (:55-:57s)
    • 3 x 50 Fly @ :50 (:31/:32s)
    • :30 Q break

    10 x 50 Kick w/ board @ 1:00 (started @ :50, but from #4-10 I was between :43-:47, with the final one :41)

    Ande is right...if you keep practicing your kicking you will get better at it.

    ----------------------
    2800 Yards

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

    P.M. workout
    I did this in the Y lap lanes while my kids were in lessons on the other half of pool

    Warmup:

    200 Free
    300 Free Pull
    100 Kick on back

    20 x 50 Free @ :45 (holding mile pace - ranged from :31s to :33s)

    100 EZ waiting for my son to finish

    5 minute break to get my son dressed and sent out with grandma while my older daughter finished her hour long class
    Me --> back in the pool for fun

    1:15 base/100 Pull set - go fast!
    300 Free Pull @ 3:45 (went 3:16)
    250 Free Pull @ 3:05
    200 Free Pull @ 2:30 (went 2:09)
    150 Free Pull @ 1:50 (went 1:34)
    100 Free Pull @ 1:15 (went 1:02)
    50 Free Pull @ ??? (went :30)

    50 EZ

    4 x 100 IM @ 1:30 (went 1:14, 1:16, 1:15, 1:16)

    100 Free EZ and out

    --------------------
    3300 Yards (6100 Yards for the day)

    I'm only 1 mile off my GTD pace now. That means I have a can have a little time off for some of the holidays and still be able to make 500 miles.
  6. Tuesday, Nov. 15, 2011 5:15pm

    by , November 15th, 2011 at 10:21 PM (Fast Food Makes for Fast Swimming!)
    I didn't swim this morning... I guess I'm enjoying my sleep a little, or still need more after everything last weekend.

    Warmup:
    300 Free, 100 Kick w/ board, 300 Free Pull
    200 IM, 100 Kick w/ board, 200 Free Pull
    100 Free, 100 Kick w/ board, 100 Free Pull

    10 x 75 Kick w/ Speedo Biofuse training fins** @ 1:30
    1st 25 SDK spinner kick 4 kicks on each side (no breath)
    2nd and 3rd 25s SDK on back

    **Note: These are weighted fins, I just weighed myself and then weighed myself again while holding these fins and I went up 3 pounds, so that's adding a pound and a half to each foot while I'm kicking with them. No wonder its a workout!!

    50 EZ to bring some life back to my feet and legs

    The guy in the lane next to me asked what I could do for a 50 Breast. I asked, "like right now???" He said yeah. OK, here goes nothing:

    50 Breast fast from a push
    went a :35 - pretty ok, about like I'd be on a 2nd 50 of a 100, or a 200 IM (kind of)

    about 2 minutes later I decided to do a 50 Free fast from a push
    went a :25 mid this was good.

    100 EZ Free

    4 x 125 Free Pull @ 1:30
    (went 1:17/1:19/1:18/1:18)
    add that up it's a 5:12 500!

    100 EZ and out

    ---------------------
    3100 Yards
  7. Monday, Nov. 14, 2011 5:00pm

    by , November 14th, 2011 at 10:53 PM (Fast Food Makes for Fast Swimming!)
    No rest for the shaved & tapered here...gotta get back in the pool and get the yardage back on my body. Another meet with the USA kids next weekend is coming.

    Warmup:
    100 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    400 IM Drill
    100 Kick w/ board
    500 Free Pull
    100 Kick w/ board

    10 x 150 Free @ 2:00 (held 1:45-1:50s) nothing too special, just getting yardage.

    200 Breast Kick w/ board (felt the cramps in my calves coming prior to this)

    500 Free Pull (went 5:55)

    100 EZ
    --------------------
    4300 Yards in 70 minutes

    This whole practice just felt sluggish. Pretty much how you normally feel after a post-taper meet performance. But I have to pack on the yards again. More meets a comin'!!!
  8. Sunday, Nov. 13, 2011 Whidbey Island SCM Meet Recap

    by , November 14th, 2011 at 01:27 AM (Fast Food Makes for Fast Swimming!)
    Wow...what a tiring day!! Why I'm not going to bed right now, I don't know...
    Got to bed Saturday night late after cleaning up from the Manny Pacquiao/Juan Marquez boxing PPV fight party we hosted. Asleep around 11pm or so.
    Then at 1:00am: my son comes into the room crying with an ear infection. That was great timing of course!! Got back after getting everything done at the hospital and back asleep at 3:00am...then at 4:30am...BEEP BEEEP f'n BEEEP!!
    Time to get up and pack my bag for the meet. Outta the house by 5:00am, stopped at 7-11 for the hot chocolate wake up juice, and I'm off!
    Arrived at the pool about 8:45 for the 9:00am warmups. Did about 10 minutes of warmup, then hit the showers for my full shave down.
    Now I just had to wait over 2 hours until Heat 5 of the 1500s to get started with my day...and a hell of a day it was!! (Took a 1 hour "power nap" in the corner during heats 1 and 2.)

    All SCM:
    1500 Free - 17:51.26 Best time EVER (by default) - new LMSC record.
    1:04.8
    1:10.2
    1:10.8
    1:11.2 (4:37.01) split req. - season best time
    1:11.7
    1:12.5
    1:12.6
    1:12.3 (9:26.12) split req. - season best time (new LMSC record)
    1:14.2 - took an active Q-Break here...let David Kays go by me - I really needed a break here - I'm more of a 500/1000 swimmer, not a miler!
    1:13.1 - continuation of the break, and getting after Mr. Kays again (now in chase mode by about 2 bodylengths)
    1:12.5
    1:12.7
    1:12.5
    1:12.6
    1:07.5**

    This last 100 was called "the rundown". I was 2.5 seconds back from the leader with 100 to go, and 2.0 seconds back with a 50 to go. Our final times were 17:51.09 vs. 17:51.26. David Kays said he looked my direction about 10 meters to go, and I was no where to be found, then at the finish there I was!!! Deep down in my heart I wanted to do that comeback like I did, but wasn't really sure if I could actually do it. David is usually really strong on the finishing 100s of races.

    200 IM - 2:36.04
    I did this as an active cool down after the 1500...plus I didn't want to wear myself out for my 400 IM coming up next.

    400 IM - 5:03.64 - best time by 5 seconds! New LMSC record
    1:04.66
    1:21.2 - I really need to get my backstroke time cut down a little.
    1:29.9
    1:07.9

    I missed the NW Zone record in this event by 4 seconds, and it hurt like hell at the end of the race. I gave it a good effort though. At least I beat Rick Colella by about 1 second (who set 4 world records in the 60-64 group today)...also is a former Olympian. YIPPIE!!! I beat an Olympian (I don't care if he's twice my age, he's still hella fast!!)

    200 Fly - 2:24.07 - best time, new LMSC record
    33.0
    38.0 (1:11.1)
    38.2
    34.7 (1:12.9)

    I was totally exhausted stepping onto the blocks for this race, and almost stumbled at the top. I told That Guy that he could have this race. I dove in and just swam easy legal fly, controlling my breathing. Then coming off the last 50, That Guy went for it, and I was feeling pretty good at this point, so I went for it too!! We both ended up getting best times, and I almost caught him. This is also the first time I've nearly even split a 200 Fly also...and I didn't like doing it that way - it felt like the wimpy way out of the race.

    400 Free - 5:23.99 - Did a 200 Free split request on this one.
    28.48
    1:00.76 (32.3)
    1:34.18 (33.4)
    2:07.25 (33.1) - this 200 was a new LMSC record and best time
    I'd done 3 other 200 Frees this year, and was 2:08.2, 2:08.3, and 2:08.5. I really wanted to get under that 2:08 barrier, and I did...then I had to actually do a 200 Cooldown to complete the race so the split request would count.
    (I normally don't cool down much at all between races like most people do)

    Today's stats:
    5 new best times
    1 new season best time
    5 LMSC records
    Completed the Brute Squad events also - need to fill out the postal form now.
    ~4500 SCM swum for the day
    Driving to/from and/or at meet: 16 hours of today (5:00am - 9:15pm)

    Bed time!

    Updated November 14th, 2011 at 09:22 AM by jaadams1 (Added Results File for Entire Meet)

    Categories
    Swim Workouts , Daily Practices , Meets
    Attached Thumbnails Attached Files
  9. Friday, Nov. 11, 2011 5:00am Meet Prep and Other Meet Info

    by , November 11th, 2011 at 01:54 PM (Fast Food Makes for Fast Swimming!)
    Got in this morning and knew I wasn't going to do much. After the past 5-6 weeks of doing almost daily doubles, and this week dropping to singles after Tuesday, then 4400 Wed, 2500 Thurs, it was only right to do about 1500 today, so that's what I did. Nothing intense just a little splash around.

    I'm ready for the SCM Masters meet on Sunday. Crazy events, but that's crazy James for you:

    1500 Free, 200 IM, 400 IM, 200 Fly, 400 Free

    Should be good. I've got a couple races each with Kirk (1500 and 400 IM) and That Guy (200 Fly and 400 Free)
    I'll show up to the pool looking like Wookiee, and hopefully will leave with less hair than a baby's butt. I've got to be checked in for the 1500 by 9:30am, but won't swim till the 5th heat around 12:00 or so.
    The 400IM will be an "all in" race for me, going for the 30-34 NW Zone record (there I announced it). If I miss it, so be it, but if you never put your goals out there, what good are they???

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

    Additional Meet Info for the Turkey Trot Invitational (USA-S)
    Nov. 18th-20th in Cheney, WA at Eastern Washington Univ. pool

    Psych Sheet:
    http://www.teamunify.com/iessas/__do...esheet2011.pdf

    I'm only swimming on Sunday, so if you care to check it out, I'm in events 114 (200 Fly), 126 (200 Back), and 134 (200 Free). I seeded myself with my best times I've acheived in masters, and have a good shot at bettering them.

    Seeded:
    3rd in the 200 Fly
    15th in the 200 Back
    8th in the 200 Free

    It's a 6 lane pool, so that means I'll have clean water and no wall lanes for all races (not that it matters).

    Should be some good races.

    Updated November 11th, 2011 at 03:00 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  10. Thursday, Nov. 10, 2011 5:00am

    by , November 10th, 2011 at 10:53 AM (Fast Food Makes for Fast Swimming!)
    I'm pretty sore after yesterday's adventure in plumbing project, Part 1. It was an all day long adventure, with my father and I putting in almost 12 hours.

    Warmup:
    400 Free
    400 Free Pull
    200 IM Drill
    200 Kick

    Main Set:
    did this fairly easy (at least the intervals), I was sharing with another girl, she was a distance swimmer on club team with me years ago, but isn't quite up to my kind of speed. I was okay with swimming easy today though, plus I should be relaxing a little anyway for my taper/shave this Sunday.

    3 x 175 Free @ 2:40
    3 x 125 Free @ 2:00 (1:28-:29s)
    3 x 75 Free @ 1:15 (:52s)
    3 x 25 Free @ :25

    100 EZ

    -------------------
    2500 Yards
  11. Wednesday, Nov. 9, 2011 5:00am

    by , November 9th, 2011 at 10:36 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    2 rounds of:
    200 Free
    100 Kick
    300 Free Pull

    w/ masters group:
    Did a 5 minute kick w/ board, alternating 1 min fast, 1 min eazy, etc.
    The first minute I made it ~70 yards - pretty good for me. Other fast minutes were about 60-65 or so yards each time. Total distance covered in the 5 minutes was 300 Yards. I stopped with (at 4:50) 10 seconds left, but knew I wasn't going to complete another length anyway.

    While a group of guys warmed up, I did:
    4 x 200 Free Pull @ 2:30, (went 2:12, 2:10, 2:10, 2:05)
    ----------------------
    From this point on, my lane had 6-7 people in it, so things were going to be wavy and crazy!
    ----------------------
    400 Fly*** This is for Peony's birthday swim. The whole team on her birthday does a 400 Fly of some sort in her honor. I usually do a 400 Fly straight, but the other guys were going to do it by 25s(and use fins), so I just joined them (no fins).
    16 x 25 Fly @ :30 (held :15/:16s)

    500 Free Pull EZ - went about 5:55, but had to avoid people like crazy and do interesting passing on the turns. At least the others are aware that I'm there and coming so they get out of the way for the most part.

    5 x 100 Free @ 1:30 - went 1:04/1:03/1:01/1:00/:58

    10 x 50 Kick w/ zoomers @ :45 got about :05 seconds rest - not too tough

    8 x 25 Fast - every other one from the blocks at the deep end.

    ----------------------
    4400 Yards in about 90 minutes

    Now its time to start replacing the water pipes in the basement of my house.
    How fun!! I mean...

    Updated November 9th, 2011 at 09:10 PM by jaadams1 (Added Psych Sheet)

    Categories
    Swim Workouts , Daily Practices
    Attached Thumbnails Attached Files
  12. Tuesday, Nov. 8, 2011 5:00am

    by , November 8th, 2011 at 01:55 PM (Fast Food Makes for Fast Swimming!)
    I felt great this morning...could it be from the extra hour or so of sleep? Or could it be from the fact that I didn't swim twice yesterday? Or both?

    Our T/Th group is starting to pick up in attendance now, so I have to "figure out" my workouts now rather than always having a lane to myself. I swam with another guy who is about a 1:20-1:25/100 swimmer, and we made it happen. I could split the lane, but I really hate that, and so did the other guy. He's a former U of Ariz. swimmer, but is (PWB's age) and out of shape.

    Warmup:
    100 Free
    stretch
    200 Free
    300 Free Pull
    400 IM Drill
    500 Free Pull
    200 Free (waiting for lanemate to finish whatever warmup he was doing)

    Main: @ 1:30/100 Base
    I led the lane doing IMs while "other guy" did freestyle trying to make the interval.

    50 Free
    100 IM @ 1:30 (went 1:15)
    200 IM @ 3:00 (went 2:31)
    300 IM @ 4:30 (went 3:45)
    400 IM @ 6:00 (went 4:58) I was at 3:55 at the end of breast, so came home in about a 1:03. Still need to learn to push the middle 200 of the IM. Still this is a very good time for in practice, and at the end of the uphill climb.
    300 Free relax - the 400 IM wiped me out!
    200 Free relax
    100 Free relax
    50 Free relax

    ------------------
    3400 Yards

    I'd like to double again, but probably will be working on the water pipes in my basement, depending on if we get the materials today. Basically our old pipes are so plugged up with that we have no pressure in the kitchen or bathroom sinks. Sucks.
  13. Monday, Nov. 7, 2011 5:00am

    by , November 7th, 2011 at 09:48 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick
    200 Pull
    100 Kick
    100 Fly Drill


    6 x 150 Free Pull @ 2:00 (held 1:40-1:43)

    probably was about 80% or so on these, not very hard effort.

    8 x 50 Kick w/board @ 1:00 (held :50s)


    6 x 100 Free @ 1:20 stretch out 1:12s


    200 Kick w/ board EZ

    ---------------------
    2800 Yards

    Nothing too special with today's practice. Just a good stretch out from the weekend of non swimming.
    I was going to get in again tonight while my kids were at lessons, but I had a small kitchen sink problem to deal with when I came home from work! Even though I'm a swimmer who gets wet almost every day...it sucks to get wet in this way!

    I'll plan to double it up tomorrow, and then begin to shut it down towards the end of the week. I'm only 8 miles behind my GTD pace (of 500 miles) after today.
  14. Saturday, Nov. 5, 2011 11:20am

    by , November 5th, 2011 at 04:39 PM (Fast Food Makes for Fast Swimming!)
    Another Saturday morning of overtime.
    5 more hours is money money money!

    Then directly to the YMCA for a swim, again. This was my 10th swim of the week, though a few of the swims were very short ones, but I brought my weekly total up to 28,700 yards. Doing all these doubles is going to pay me back really soon, I can feel it.

    Warmup:
    200 Free
    100 Kick on back
    200 Free Pull (I hate pulling with a jammer, the pullbuoy always slips down)

    10 x 50 Kick w/ long fins @ 1:00 (I had to try it)
    underwater dolphin kick down (1 breath), dolphin on back coming back (held :29-:31)

    Nothing special with this set, just aerobic swimming at about 1:10-12 base/100
    5 x 50 Free @ :40
    4 x 75 Free @ 1:00
    3 x 100 Free @ 1:20
    2 x 125 Free @ 1:40
    1 x 150 Free @ 2:00

    4 x 50 Kick w/ board @ 1:00 (:54/:55)
    4 x 50 Kick w/ board @ :55 (:50/:51)
    4 x 50 Kick w/ board @ :50 (:48/:49)
    3 x 50 Kick flutter on back @ :45 (touch n go)

    20 x 25 @ :30
    Odds Fly, Evens Free

    ------------------
    3500 Yards

    My legs were tired after today, lots more kicking that I'm used to. Plus my arm muscles are tired from all week long of swimming, plus whatever I've had to do at work.

    1 more week to go till the SCM meet in Oak Harbor, WA.
    1500 Free - plan to go for it, probably will aim for a best 800 time (9:26 from Mesa in Sept.) on the way through it. LMSC record is an 18:23something, shouldn't be a problem, provided that the wake from age grouper Kirk Nelson isn't too much for me.
    200 IM - 5th event I guess? I never go to a meet without swimming the maximum events allowed.
    400 IM - outside shot to go under 5:00 (NW Zone record is 4:59.60)
    200 Fly - This will complete my Brute Squad entry for the postal submission to Colorado.
    The 2011 Brute Squad proceeds will benefit Team Fort Collins, a non-profit agency in Fort Collins whose focus is to prevent drug and alcohol abuse in the Fort Collins area
    The good news about doing this during the meet is that I won't have to do another 1650 swim in practice when the others do it around Thanksgiving time. I may be good at the distance swimming, but I hate doing long stuff in practice, especially 1650s!
    400 Free - this may turn into a 200 Free split request, but the 2nd 200 won't be an easy cooldown. I'll just finish hard, check the time, and turn and burn. Still have to worry about That Guy in the race.
  15. Friday, Nov. 4, 2011 A.M. (sort of) & 5:00pm

    by , November 4th, 2011 at 10:06 PM (Fast Food Makes for Fast Swimming!)
    This morning I woke up (somehow) and got to the pool as usual to swim. Even getting undressed was tough enough to do. Oh boy, this is going to be great I thought!
    Not very good after diving in either. Only did a 1000 and called it.
    100 Free
    200 Kick w/ board
    300 Free Pull
    200 Kick w/ board
    100 Free
    100 underwater playing around swim and out.

    --------------------
    1000 Yards

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

    P.M. workout:

    (1 x 500) as 10 x 50 Free @ :45


    2 x 400 @ 6:00 didn't really put too much effort into these
    • 1st one Free went 4:42
    • 2nd one IM went 5:15
    3 x 300 Free Pull @ 4:00 descending them
    • #1 - 3:27, #2 - 3:21, #3 - 3:14
    • I wasn't breathing very hard on these and felt great
    4 x 200 Back @ 3:00 (only did 2 of them)
    • #1 - 2:40, #2 - 2:47, canned the last two
    • backstroke (since it sucks) should count as double yardage anyway compared to freestyle
    5 x 100 Free @ 1:45 Go Fast!
    • #1 - 1:01
    • #2 - 1:02
    • #3 - ??? cramped in the arch of my right foot going toward the 75.
    • #4 - stretched out my foot and just watched the clock go around.
    • #5 - :59 and luckily didn't cramp up.
    100 EZ
    ------------------

    3100 Yards

    This week has been a pretty good one. Lots of tough sets, and 25,200 yards so far. Maybe I'll swim tomorrow as well. I've got my final SCM meet in 9 days from now, and feel pretty good about it. Gonna probably drop off on the doubles now next week, but keep the intensity there at least through Thursday.
    1500 Free, 200 IM, 400 IM, 200 Fly, 400 Free
    Gonna probably split request the 400/800 of the 1500, and depending how the 400 split is, I'll probably go for a 200 Free split on the 400 Free at the end. I've hit my 2:08 low/mid 3 times now, and just want to go faster!!

    I've also recently signed up for two USAS meets coming up soon. Over in Cheney, WA I'll be going over for Sunday only to swim the 200 Fly, 200 Back, and 200 Free. Then the 3-4th of Dec. I'll be swimming in the local USAS meet swimming every event under the sun except for the 200 Back and 200 Breast. I should have some good races with a 14 year old on the local club team in the 500 and 1000 Frees at this one!

    Updated November 4th, 2011 at 10:11 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  16. Thursday, Nov. 3, 2011 5:00am & 5:00pm

    by , November 3rd, 2011 at 10:13 PM (Fast Food Makes for Fast Swimming!)
    Woke up a little tired and not wanting to move this morning. Practice was going to be tough for sure.

    A.M. workout:

    Warmup:
    400 Free
    300 Free Pull
    200 Kick w/ board

    4 x 100 Free @ 1:30
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:25
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:20
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:15

    100 EZ
    --------------------
    3200 Yards

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

    P.M. Workout:

    Got this main set idea from Brundage, with a little idea twist from Nelson. Worked out great, plus I added a few on the end for myself since I was feeling great.

    Warmup:
    2 x 100 Free @ :15 rest
    4 x 50 Free @ :15 rest

    Main: (13 x 200s)
    200 Free @ 2:40 (went 2:19)
    200 IM @ 2:40 (went 2:30)
    200 Free @ 2:35
    200 IM @ 2:45 (went 2:35)
    200 Free @ 2:30
    200 IM @ 2:50
    200 Free @ 2:25
    200 IM @ 2:55
    200 Free @ 2:20 (went 2:14)
    200 IM @ 3:00
    200 Free @ 2:15 (went 2:10)
    200 IM @ 3:05
    200 Free @ 2:10 (went 2:04)
    My best masters 200 Free time is a 1:54.52, so to be 10 seconds off of that at the end of this set is great! 1:50.90 is my age group record for the LMSC. Gonna have to get that this year!

    My freestyles held pretty constant around 2:14/2:15 till the end. IMs held around 2:35/2:37s. This was a 2,600 Yard set, probably one of the longest continuous ones I've done in a while.
    I had a fellow lap swimmer over a couple lanes who swims pretty consistently with me. He was "pacing me" today. Every time I'd do an IM, he would race my breaststroke 50, and every freestyle 200, he'd race either my 3rd or 4th 50 of it. It was nice to know he was there, and it kept me going near the end.

    Warmdown:
    4 x 50 Free @ :40
    4 x 50 Free @ :45
    4 x 50 Back @ :50

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

    6800 Yards for the day. I'll probably have one more double tomorrow, and maybe another early next week, then start shutting it down a little for my taper meet next weekend (11/13).

    Updated November 3rd, 2011 at 10:31 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  17. Wednesday, Nov. 2, 2011 5:20am and 5:00pm

    by , November 2nd, 2011 at 10:17 PM (Fast Food Makes for Fast Swimming!)
    We got shorted a little this morning for practice. Our coach is gone for the next 2 weeks, and she gave the key to our "backup" to open the pool (he's a certified lifeguard). He was a little late on his walk to the pool this morning. Oh well, at least we got to get in.

    Warmup:
    400 Free
    300 Free Pull
    200 Kick
    100 Free

    800 Free Pull (went 9:10)
    I started off with no distance or pace in mind, but felt pretty good. Hit a 2:15 @ 200 and kept going, was 5:45ish @ 500, so finished with a 3:25 last 300.

    200 Free EZ with lots of and out

    ------------------
    2000 Yards

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

    P.M. workout:
    I did this while my 2 kids were doing swim lessons on the other half of the pool. Don't worry, I was watching them during my resting points between swims.

    100 Free
    stretch
    200 Free
    100 Back
    12 x 50 Free @ :45 (held :32-:33s)

    20 x 25 Fly @ :30 (held :15s)

    100 EZ

    Got out (@ 30 min.) to help my son get showered and dressed, then he sat with grandma while my daughter finished her hour long practice.
    Back in after ~5 min break for:

    Main set:

    3 x 125 Free @ 1:30 (went 1:25-1:26s)
    1 x 50 Back @ 1:30 (Q-break)
    3 x 125 Free @ 1:35 (went 1:26-1:29s) This was the toughest one for some reason
    1 x 50 Back @ 1:35
    3 x 125 Free @ 1:40 (went 1:25s)
    1 x 50 Back @ 1:40
    3 x 125 Free @ 1:45 (went 1:25, 1:24, 1:22)
    1 x 50 Back @ 1:45

    Idea was to maintain the time I went in the first set of 3 on all of the later sets, even though I'm getting tired. It was a little tough to get going after my short trip out of the water and getting back in again. Still, a good semi-longish set.

    100 EZ
    ---------------------
    3400 Yards

    5400 Yards for the day + I'm going to do Ab Ripper X later tonight as well, and probably throw around the medicine ball too.
  18. Tuesday, Nov. 1, 2011 5:00am & 5:00pm

    by , November 1st, 2011 at 09:54 PM (Fast Food Makes for Fast Swimming!)
    Had a slow start to this morning as far as jumping in the pool...seems to be a common theme these days!

    A.M. Swim:


    400 Free
    300 Free Pull
    200 IM
    100 Kick on back


    6 x 150 Free @ 2:00 descend & also added 2 SDKs off the last turn of each one.

    SDKs noticeably gave me a boost compared to normal. Going to have to play with this more often.
    • went 1:46, 1:44, 1:41, 1:40, 1:38, 1:36
    couple minutes rest


    11 x 100 Free Pull (held 1:09/1:10s throughout)
    4 @ 1:25
    3 @ 1:20
    2 @ 1:15
    1 @ 1:10 except here went 1:07
    1 @ 1:05 and here went 1:04


    I was originally going to do just 10, but felt pretty good and thought I could make a 1:05 so I did 11.

    100 EZ
    ---------------------
    3100 Yards

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

    P.M. Swim at the Y


    I did today's workout with 11-1-11 in mind. Not sure if everyone else is waiting for 11-11-11 to do something cool, but I will be in full final taper day then so I chose to do something today instead.


    1100 Warmup
    • 11 lengths Free
    • 11 lengths Back w/ 2 SDKs
    • 11 lengths flutter kick on back w/ 2 SDKs
    • 11 lengths Free build to 500 pace
    11 x 100 @ 1:11
    • held 1:07-1:08, with #10 @ 1:05, and #11 @ 1:04
    • This probably means I could attempt to go towards my 30x100s @ 1:10, but that one second difference in interval can mean a lot, plus the additional yardage will kick my butt. Very pleased with the set that I make 11 @ 1:11.
    100 EZ


    11 x 75
    • 4 @ 1:11 (Fly, Back, Breast by 25s) - original plan was to do 11 IM and 11 Free, but that fell through.
    • 7 @ 1:00 Free w/ 0 SDKs on pushoff, 1 SDK on first flip, 2 SDKs on second flip. #7 I went for 1, 2, & 3 SDKs and made it, but it was tough.
    I want to eventually get to where I can blast my final turn of a 200 Free and "Phelps it" of the wall.

    75 EZ and out

    --------------------
    3200 Yards
  19. Monday, Oct. 31, 2011 5:00am

    by , October 31st, 2011 at 04:40 PM (Fast Food Makes for Fast Swimming!)
    Felt like another Monday this morning.
    I did do the Ab Ripper X DVD last night before Sunday Night Football. It's been a while since I've done that and am feeling it today. I'm in great shape, but just haven't worked it like that in a while.

    Warmup:
    200 Free
    200 Kick w/ board
    200 Free Pull

    5 x 100 Free @ 1:20
    had a hard time even going 1:09-1:11 on these

    Mini Hill Kick: up the hill w/ board, 100 and down the hill kick on back
    @ :30 per 25
    25, 50, 75, 100, 75, 50, 25

    10 x 50 Back @ :50 (held :39/:40s) actually did 3-4 SDKs off each wall on these
    Much better than the 0-1 that I usually do in backstroke!

    600 Free Pull and out

    ---------------------
    2600 Yards

    Trick or Treat at the mall with the kids tonight. Best place to go, safe, warm, and convenience. Only have to walk about 20-30 feet and get more candy...if you're aching for more, just take two laps of the mall!
  20. Saturday, Oct. 29, 2011 11:15am

    by , October 29th, 2011 at 04:46 PM (Fast Food Makes for Fast Swimming!)
    For today's workout I got inspiration from Kirk's morning practice. For a lot of this, I could just copy and paste, but that's not as fun. Plus I had to make a few modifications to better it a little!

    Solo at the Y, sharing a lane with for a little bit, but no big deal.

    Warmup:
    500 (200 Free, 100 Back, 200 Free)

    Main:
    On the 1:10/100 Base +:05
    1 x 400 Free @ 4:45 (went 3:36)
    1 x 300 Free @ 3:35 (went 3:27)
    1 x 200 Free @ 2:25 (went 2:18)
    1 x 100 Free @ 1:15 (went 1:08)
    **Originally I had planned to duplicate the 1:10 base that Kirk did, but :04 seconds rest at the beginning just wasn't going to happen. I'm middle D, not big D.

    About 2 minutes rest, drink some gatorade, and then:
    On the 1:10/100 Base
    1 x 500 Free Pull @ 5:50 (went 5:45)
    1 x 400 Free Pull @ 4:40 (went 4:34)
    1 x 300 Free Pull @ 3:30 (went 3:25)
    1 x 200 Free Pull @ 2:20 (went 2:16)
    1 x 100 Free Pull @ 1:10 (went 1:07)

    100 EZ

    2 x 400 IM Broken by 25s - 1:00 rest between each 400
    w/ :15 rest on 1st 25, :14 rest on 2nd 25, etc. down to :01 rest prior to the last 25. This is reverse of the KNelson/Cascade Swim Club pattern, but it works well with broken 400 IMs.

    2:00 rest

    1 x 400 IM for time went 5:02
    1:10/1:20/1:26/1:06
    The fly really hurt here, lots of swimming prior to this fast effort.

    200 EZ and out
    -------------------
    4500 Yards

    Kirk's club coach knows how to bring the pain...and they did another 3000+ on top of this.

    With this workout, I am now over 400 Miles for the year (401.09), 60.50 miles for the month, and 29,700 Yards for the week in 10 sessions. Had I known I was only 300 short of 30K, I would've done it. Now I just need to see if I can crack 500 by Dec. 31st!

    Updated October 29th, 2011 at 05:50 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices