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Daily Practices

  1. 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
  2. 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
  3. 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.
  4. 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
  5. 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!
  6. 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
  7. Friday, Oct. 28, 2011 5:00am & 5:00pm

    by , October 28th, 2011 at 10:47 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim:

    200 Free
    300 Free Pull
    8 x 50 Kick w/ board @ 1:00
    100 Free

    300 Yards of Fly drills with group...fun fun lazy swimming. I wasn't feeling like doing much this morning.

    200 EZ and out in 30 minutes or so.

    --------------------------
    1500 Yards

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

    P.M. Workout:

    Warmup
    300 Free
    200 Kick on Back
    500 Free Pull (went 6:10ish)

    The lifeguard gave me the idea for this:
    12 x 100 (3 of each stroke, try to descend them)
    • 3 Fly @ 1:30 (went 1:10/1:12/1:13) I just tried to hang on
    • 3 Back @ 1:30 (went 1:20/1:19/1:18)
    • 3 Breast @ 1:40 (went 1:30/1:28/1:25)
    • 3 Free @ 1:20 (went 1:07/1:06/1:06)
    50 EZ

    10 x 75 Free Pull
    • 4 @ 1:00 (held :49s)
    • 3 @ :55 (held :48-:49)
    • 3 @ :52.5 (held :47s)
    8 x 50 Free @ :40 "cooldown" going :35s

    100 EZ
    ----------------------
    3500 Yards
  8. Thursday, Oct. 27, 2011 5:00pm

    by , October 27th, 2011 at 10:19 PM (Fast Food Makes for Fast Swimming!)
    My alarm went off this morning, and I just couldn't get myself out of bed for swimming, just reset my alarm for a non-normal work wake up time. My day at work started off sluggish too...I guess from my lack of workout in the morning.

    After browsing through the blogs, I settled on trying out Kirk's workout from this morning, though I had to modify it slightly since I'm not in the age group shape that Kirk is in. Or maybe I just wasn't feeling it today either, who knows?

    Warmup:
    15 x 50 Free @ :45
    started off holding :40s, and worked down to :35s during last 1/3 of them.

    Killer Main:
    5 x 200 Free (Pull**) @ 2:22.5 (went 2:20, 2:17, 2:18, 2:15, 2:16)
    **Kirk's set was not pull
    Took 7.5 extra seconds of rest to start on "60", and drop my pulling gear
    5 x 200 Free @ 2:20 (I only did 2 of them, my legs just didn't have anything to help me out) (went 2:17, 2:22)

    50 EZ

    10 x 100 IM #1-4 @ 1:45, #5 @ 1:15, repeat.
    (I only did 5 of them, held 1:20-1:21s on the first 4, and couldn't go much faster on #5 - 1:18)

    Swam a 200 EZ and got out.
    ----------------------
    2900 Yards

    Well, you can't perform 100% all the time, but I had good intentions going into practice. Mentally I knew I could do it, but my body was having nothing of it today.
  9. Wednesday, Oct. 26, 2011 5:00am & 5:00pm

    by , October 26th, 2011 at 09:59 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    Warmup
    200 Free
    200 Free Pull
    200 Kick w/ board

    4 x 100 Free @ 1:20

    4 x 300 @ 4:30
    Odds IM no free (4:10s just going thru motions)
    Evens Free (went 3:25s fairly easy)

    10 x 50 Flutter Kick w/ board @ :55 (:51-:52s)

    12 x 25 Free/Fly @ :30
    --------------------
    3000 Yards

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

    P.M. Workout:

    Warmup
    300 Free
    200 Kick w/ board (100 flutter, 100 breast**)
    **I was taking approx. 11-12 kicks per length which probably shows that my breaststroke kick is poor. How does that compare with anyone out there who can do breaststroke kick with a board?

    8 x 75 Free w/ training fins @ 1:20
    Focus on doing 6-7 SDKs off each wall to the 1/2way point, then swim easy and kick easy toward each flip/wall. One day I'm going come of a final turn like Phelps or Lochte...one day in my dreams.


    3 Rounds of:
    • 1 x 200 IM @ 3:00 (2:38, 2:35, 2:32 by rounds)
    • 3 x 100 Back @ 1:40 (1:20-1:16 descending within each round)
    • 1 x 100 Free @ 1:40 (1:07, 1:06, 1:03 by rounds)
    It was very different doing more than half of the main set on my back, almost foriegn to me! Not blazing fast be any means either, but at least I'm doing it! I figure that backstroke seems to be my weak spot in the IMs, so I might as well try to improve it a little. Mainly because I have another goal of a 4:59.59 or better in the SCM 400 IM. Why that time? It's .01 faster than the 30-34 Mens SCM 400 IM NW Zone record:

    Men 30-34 400 IM 4:59.60 12/5/1998 Doug Stewart - ORE
    100 EZ and out

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

    6000 for the day.
    I'm kinda liking all these daily doubles, though my total yardage is about the same as some people's single practices. But to me, it's almost double what I've done over the past couple years, and I'm feeling good.
  10. Tuesday, Oct. 26, 2011 5:00am & 5:00pm

    by , October 25th, 2011 at 10:17 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    Warmup
    200 Free
    200 Pull
    100 Kick

    Main Set

    Started @ 6:30 interval, and dropped 1:20 as each distance dropped by 100:

    500 Free @ 6:30 went 5:57
    400 Free Pull @ 5:10 went 4:44
    300 Free @ 3:50 went 3:35
    200 Free Pull @ 2:30 went 2:16
    100 Free @ 1:10 went 1:07


    10 x 50 Kick w/ board @ :55 went :49s-:53s


    200 EZ and out


    ------------------
    2700 Yards

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

    P.M. Workout:

    Warmup
    200 Free
    200 Free Pull
    100 Kick on back
    300 IM Drill

    Broken Mile 11-1 lengths
    275 Free @ 3:30 (went 3:11)
    250 Free @ 3:10 (went 2:55)
    225 Free @ 2:50
    200 Free @ 2:30 (went 2:19)
    175 Free @ 2:15
    150 Free @ 2:00
    125 Free @ 1:45 (went 1:26)
    100 Free @ 1:30 (went 1:07)
    75 Free @ 1:10 (went :51)
    50 Free @ :50 (went :31)
    25 Free @ :30

    150 EZ Kick w/ board


    9 x 100 Free Pull
    • 3 @ 1:15 (went 1:05-1:06s)
    • 3 @ 1:10 (went 1:05-1:06s)
    • 3 @ 1:05 (went 1:04, 1:03, 1:04) This was tough, but good.
    I had another lap swimmer guy doing this set with me, though he was doing 50s while I did the 100s. He was probably was my saving grace in the set. Otherwise I don't think I would've been able to push myself to do all 3 @ 1:05.

    100 EZ and outta here!
    ---------------------
    3600 Yards
  11. Monday, Oct. 24, 2011 5:00am & 5:00pm Kickin' my butt again

    by , October 24th, 2011 at 09:55 PM (Fast Food Makes for Fast Swimming!)
    No rest for the weary here. I used this morning's swim as a recovery from the meet, and then hit the grindstone in the afternoon.
    My body's still trembling (from the p.m. workout)...that means I need to eat something good. Probably will have some [ame="http://en.wikipedia.org/wiki/Pupusa"]Pupusas[/ame] that my mother in law has been making all afternoon. They are a food from El Salvador, basically is an overly stuffed handmade tortilla. The stuffing is has all been previously run through a hand crank meat grinder, and includes pork, pork fat, potatoes, onions, tomatoes, zuchinni and more. Then this mixture has cheese added to it, and is smothered with oil, and then goes inside the tortilla and fried in a pan on the stove. Very tasty stuff, and very NOT GOOD for your body to eat too much of it too often. But it's been about 3 months since I've had some, so I'm going all out tonight!

    A.M. Workout:

    300 Free
    200 Free Pull
    200 Kick w/ training fins
    200 Fly Drill

    700 Free Pull EZ
    300 Kick w/ board EZ
    -------------------
    2000 Yards

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

    P.M. Butt Kicking:

    This was literally "solo at the Y". I was the only one in the pool, which is very nice. No distractions, no waves from lessons/public swim, beach balls coming into the lanes, etc.

    Warmup
    200 Free
    200 Free Pull
    200 Kick w/ board

    Main:
    5 x 100 Free @ 1:15 (held 1:07s) these were easy enough, right into:
    5 x 100 Free @ 1:10 (went 1:06, 1:07, 1:07, 1:08, 1:08)
    I was wiped out at this point. Who knows if I could have even done one more?

    100 EZ

    All of these with no rest between groups:
    4 x 125 Free Pull @ 1:35 (held 1:24/1:25)
    3 x 125 Free Pull @ 1:30 (held 1:25/1:26)
    2 x 125 Free Pull @ 1:25 (went 1:22/1:21)
    1 x 125 Free Pull @ under 1:20 (went 1:19)

    50 EZ and out
    -----------------
    3000 Yards

    Very happy with this workout. The lifeguard who was an 18 year old former swim teamer was impressed as well with my final set.
  12. Saturday, Oct. 22, 2011 Spokane Meet Results

    by , October 23rd, 2011 at 02:17 AM (Fast Food Makes for Fast Swimming!)
    I just got back into town from the meet. What a day! It was an afternoon meet, which is good for the sleep in the morning, but sucks in regard to the 3+ hour drive home at the end of the night. Lucky for me I was just a passenger this time in a carpool.

    Today was the dedication swim day that I had planned for Peony Munger, who by the way, is still swimming here 1650 flys 3 mornings a week. She is still going through here chemotherapy treatments for her pancreatic cancer, and is noticibly weaker as the weeks roll by. She was unable to come to the meet to watch, but was there in spirit.

    I started off the meet with my 1000 Fly in the Free event. Ended up winning the whole thing too, lapping the field multiple times. I notified the people in my heat that I was going to be swimming the entire race fly, just so they wouldn't get surprised or whatever as they looked over at me in the race. Throughout the race I felt great, and at the turns, I could hear the announcer speaking, and this seemed to go on for turn after turn after turn. Well, it turns out that our masters coach had got onto the microphone to explain to the crowd about Peony and what she's done, how she's doing, and the purpose of my 1,000 Fly dedication swim in her honor tonight. They all clapped and cheered for me after the coach finished talking, though I didn't truly hear it.
    In the race, I just held a semi-consistent 2-up, 1 down breathing pattern, with an occasional 3 breath pattern as needed. Most (37) of my turns were one handed turns to allow for a little extra air and rest coming into the walls. Some of the turns around the 650-900 point may have been slow motion to where I could take 2-3 breaths each time, but I held strong, and finished like a champ on the last 100.

    1000 Fly - 12:33.99
    Splits are from my own looking at the clock:
    100 - 1:04
    200 - 2:16
    300 - 3:31
    500 - 6:03
    1000 - 12:33 (6:30 2nd 500, which is approx 1:18s per 100)

    200 Free Relay - swam the anchor leg fast. I was all by myself as the other teams had already finished before I dove in.

    50 Fly - 26.24
    The first length sucked, and bad turn, but had a good SDK and great 2nd 25. Also 2nd fastest 50 Fly I've done.

    400 Free Relay - swam leadoff - 53.80
    Decent, but not very quick. Still feeling the effects of the 1000, also didn't have any competition.

    100 Fly - 58.24 (1/2 second slower than couple weeks ago)
    This one was just ok...2nd 50 was tough...got beat by a young stud in lane 1 entered with a NT. (if they really know that they're fast, why not enter a time even like 1:00???)

    200 Medley Relay - swam Fly fast. This was just plain fun. Also was immediately after the 100 Fly. Caught us back up with other teams.

    At this point, I was just exhausted. Sitting on the bench I was told that I looked like a zombie staring into emptiness across the pool. That's the way I felt too! My body was just jello, my muscles sore, ugh!! Guess what's up next??

    200 Fly - 2:10.42 (3 seconds off my time from SCY Nats in Mesa)
    Very good considering the circumstances. I don't know my splits, but I'm going to guess I was out around 1:00 to 1:01 at the 100, so finished very well.

    500 Free - 5:13.14
    27.6 / 30.2 (57.8)
    31.5 / 32.2 (1:03.7)
    32.1 / 31.8 (1:03.9)
    31.8 / 32.0 (1:03.8)
    32.0 / 31.0 (1:03.0)

    This was way beyond better than I thought I was going to do. I wanted to go for it, but wasn't sure how I was going to do it, but somehow my body held on and toughed it out. This was over a second faster than I did at SCY Nats in Mesa, so I'm VERY HAPPY with it. And considering the torture of the day of events I did, WOW!

    I can only guess that the increased workload that I've been doing this year vs. prior years is paying off for me now. I'm able to hang tough when in the past I would've flopped really hard. Overall, I'm just 100% pleased with the outcome of today's meet. It really couldn't have gone much better.

    3 more weeks till I'm going to shave down, and semi-taper for my final SCM meet of my 30-34 career...and my first and only shot to break the LMSC 1500 SCM record, along with bettering my own records in other events. Should be a fun 3 weeks coming up. I'm going to enjoy the day off tomorrow!
  13. Friday, Oct. 21, 2011 5:30pm (2nd swim)

    by , October 21st, 2011 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    I just wasn't happy with doing a nice 'n easy "workout" this morning. The only benefit I got from it this morning was...

    Went back to the Y tonight again for:

    100 Free
    100 Back
    100 Kick on Back
    100 Fly Drill
    300 Free Pull

    12 x 75 @ 1:10 (Free, Fly, Free by 25s) went :55s

    No rest till the end of:
    8 x 50 Free Pull @ :40
    6 x 50 Free Pull @ :37.5
    4 x 50 Free Pull @ :35
    2 x 50 Free Pull @ :32.5
    made 'em all

    I've never done a set with the 2.5 second dropdown interval like this (got the idea from Kirk's blogs...apparently his age group coach like doing this). The toughest part was trying to figure out the interval while swimming the 50, so that I could have just enough time to look at the clock, breathe, and go again! I liked the 2.5 steps on 50s though, because doing 5 second steps is almost to big of a step for a short distance like a 50.

    Finished with EZ 12 x 25s Free @ :30
    -------------------
    2900 Yards

    This brought my weekly (Mon-Fri) yardage total up to 26,500. Definitely the most I've done probably since college. Now I'm ready to swim fast this weekend!!
  14. Friday, Oct. 21, 2011 5:00am & Spokane Meet Prep

    by , October 21st, 2011 at 11:47 AM (Fast Food Makes for Fast Swimming!)
    Today was a little better than yesterday morning, but still it took my 10 minutes of standing on the side of the pool before I finally got the courage to get wet.

    200 Free EZ
    Talking break
    400 Kick w/ board very easy
    300 Free Pull EZ
    More talking break
    100 Fly Drill EZ

    Did starts from the blocks with the group. Entertaining to say the least. Many of the swimmers I swim with have only swum for the past few years, and don't compete that often, so their experience in diving in is very minimal.
    A lot of them were trying to get pointers by watching me, but there's only so much you can learn in a few minutes the day before the race.

    Tomorrow, I'll be carpooling with another couple...the best ones to drive with because they actually enjoy hard rock music! We'll be leaving at 9am, for a 1:00pm warmup, 1:30 meet start time.

    I'll be swimming the 1000 Fly, 50 Fly, 100 Fly, 200 Fly, and finishing with the 500 FREE (not fly like originally plannned). This is still my dedication swim for Peony, but I've got to get one for me too!
  15. Thursday, Oct. 20, 2011 5:00am & 11:00am Playing Hookie!

    by , October 20th, 2011 at 04:23 PM (Fast Food Makes for Fast Swimming!)
    I woke up this morning feeling like absolute garbage, and that's about how I swam in this mornings swim.

    A.M. Warmup:
    200 Free
    200 Free Pull
    100 Kick

    1 x 200 Free @ 2:30 (went 2:18)
    3 x 50 Fly @ :55
    1 x 200 Free @ 2:30 (2:20)
    3 x 50 Back @ :55
    1 x 200 Free @ 2:30 (2:22)
    3 x 50 Breast @ :55
    1 x 200 Free @ 2:30 (2:25)
    3 x 50 Free @ :55

    4 x 100 Free Pull @ 1:30 EZ Blah garbage yards

    8 x 25 Free @ :30 garbage yards
    -----------------
    2500 Yards

    This morning I woke up with the stuffy nose, crap in the throat, aching muscles all over...more of the sickness stuff that is just lingering in my body. I'm sure a better diet, more water, more rest would help...but that's not very fun. I'll make it through someday!

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

    I left early from work about 9:00am, taking 6 hrs. vacation, with the intent of going home to rest. Yeah right, like that's going to happen! I came home and took the truck down to the local sand and gravel yard, to load up buckets of gravel from the "free pile" for my driveway extension.
    Apparently the original owner had set this up for the people of Wenatchee to come and get small quantities for their little projects (you have to load into 5 gallon buckets, not a truckload), as a way of "giving back" to the community. On my limited budget, I take advantage of all the freebies I can get my hands on!
    I got it all spread out (a total of 24 buckets - 12 last night, and 12 this morning) and my dryland work was complete for the day!!

    Now off to go swim in the YMCA lunch hour lap swim, borrowing this idea from Q-Brain, with a little "extra fun" interspersed.

    Lunchtime swim @ 11:00am:

    Warmup was the first few 100s. No bonus rest till it's all over.


    Goal was to stay aerobic on the frees, with the Fly time equaling my freestyle times. I did pretty good with that.


    5 x 100 Free @ 1:40 (5th one Fly - went 1:09)
    • Frees held 1:10-1:11s
    5 x 100 Free @ 1:35 (5th one Fly - 1:10)
    • Frees held 1:10s
    5 x 100 Free @ 1:30 (5th one Fly - 1:11)
    • Frees held 1:10s
    5 x 100 Free @ 1:25 (5th one Fly - 1:11)
    • Frees held 1:10/1:11s
    5 x 100 Free @ 1:20 (5th one Fly - 1:12)
    • Frees held 1:11s
    Took and extra :05 seconds to get pulling gear on, and start on an even :15 on the clock for:
    5 x 100 Free Pull @ 1:15 (went 1:08/1:09s)

    5 x 100 Free Pull @ 1:10 (went 1:06/1:07/1:05/1:04/1:02)

    ALMOST went for 5 @ 1:05, but talked myself out of it. I probably could've made a few of them, but after 3500 yards, and swimming solo...I was through with this set.


    100 EZ Kick on back

    8 x 25 EZ Free with 2 breaths per length, working on rolling and stretching.
    -------------------
    3800 Yards in under 60 minutes


    6300 Yards for the day (and it's only 12:00pm). Good thing the pool is closed tonight for a high school girls swim meet, or I'd be contemplating a triple!!
  16. Wednesday, Oct. 19, 2011 5:00am

    by , October 19th, 2011 at 11:45 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick on back
    400 Free Pull

    12 x 150 Free @ 2:00
    #1-4 Swim (held 1:45s)
    #5-8 Pull (held 1:45s)
    #9-12 Swim descending speed (went 1:46/1:44/1:41/1:38
    Did NOT take 1:00 rest, NOR any ez swim, NOR kick w/ fins between sets of 4. Just stayed on interval throughout.
    This was one of my longest continuous sets in a while. (1800 yards)

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

    10 x 50 Kick w/ board @ 1:00

    100 EZ and out
    -------------------
    3600 Yards
  17. Tuesday, Oct. 18th, 2011 5:00pm (double) & waterpolo fun!

    by , October 18th, 2011 at 10:26 PM (Fast Food Makes for Fast Swimming!)
    Decided that this morning's swim just wasn't good enough since I felt like BLAH the whole time and couldn't loosen up, so I went in to the Y for a solo swim. When I got there at 5, there was a group of guys waiting to get in, and they asked if I was going to by playing water polo with them. OK??? I guess so...
    Apparently on T & Th at the Y, they're going to use 3 lanes for lap swim, and the other 3 setup for impromptu water polo with whoever comes in. I told them I'd swim for 30 minutes first, then join them.

    Warmup:
    100 Free
    200 Free Pull
    200 Free

    Main Set:
    500 Free Pull @ 6:15 (went 5:35)
    400 Free Pull @ 5:00 (went 4:24)
    300 Free Pull @ 3:45 (went 3:16)
    200 Free Pull @ 2:30 (went 2:10)
    100 Free Pull @ 1:15 (went 1:02)

    Straight over to water polo for 30 minutes with "the group". They had 5 guys in there, so I made #6, making an even 3 vs. 3. Well, even in a sense of pure numbers, but I was by far the best swimmer of the group, and only one other person had ever actually played water polo before. So it was basically a "no holds barred" (kinda) get the ball in the net type of game. Only rule was that each person on the team had to touch the ball before a shot could be taken. The pool also ranges from 3.5 feet to 5 feet in the middle, to 4 feet at the far end, so there was a lot of off the bottom jumping, two hands on the ball, etc. Also there was a lot of swimming back and forth as well (at least for me). I'm going to give myself 1000 yards of distance (GTD)** for the 1/2 hour game time. It was fun, but I don't think I'll do this a lot, it could be disaster for my swimming!

    Back to laps:
    200 Free stretch out
    4x thru:
    • 50 Free @ :45
    • 25 Fly @ :30
    5 x 100 Free Pull EZ @ 1:25 (held 1:10-1:13)

    --------------------
    4000 Yards** (including waterpolo time)

    + 2200 from the a.m.

    6200 for the day
  18. Tuesday, Oct. 18th 4:45am

    by , October 18th, 2011 at 10:44 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    200 Kick w/ board
    200 Free Pull
    200 Free

    8 x 75 Free @ 1:00 (held :53-:54)

    6 x 50 Kick w/ board @ 1:00
    6 x 50 Kick on back @ 1:00

    200 Free and out

    -------------------
    2200 Yards (45 minutes)

    I just wasn't feeling it today. My muscles, bones, joints and everything just ache today. I don't think its from working out too much, I think I've got one of those viruses that makes you feel like BLAH all over. It's really tough to exert yourself when you feel like this. Hopefully I'll be better in the morning.

    At least I won a free Quarter Pounder w/ Cheese and a Medium Fries this morning from my McD's hash browns...now I have free lunch!
  19. Monday, Oct. 17th, 2011, 5:00am & 5:00pm (double)

    by , October 17th, 2011 at 09:59 PM (Fast Food Makes for Fast Swimming!)
    A.M. workout:

    This was just my cooldown from the weekend and EZ swimming all around.

    500 Free
    300 Kick w/ board
    200 Free
    300 IM K, Dr, Dr
    200 Kick w/ board

    500 yards of freestyle/backstroke drills with the team

    5 x 100 Free @ 1:30 (held 1:07-1:10s)
    ---------------------
    2500 Yards

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

    P.M. Workout Solo at the Y:

    Warmup:
    200 Free
    100 Kick on back
    200 Free Pull
    300 IM Drill
    200 Free

    10 x 50 Free @ :45 (held :33s) still feeling sluggish from the long weekend. Ugh!

    Got the following set from one of Paul Smith's workouts the other week (very slight modification):

    3 x 100 Free AFAP @ 3:00
    1 x 200 Free AFAP @ 3:00

    repeat
    • Round 1 (1:03, 1:01, :59,...2:07)
    • Round 2 (1:02, 1:02, 1:00,...2:06)
    Felt pretty good with this set, and the hardest part was the 1st 100 on the 2nd round, coming off a "short" amount of rest and still having to go fast.
    I didn't like sitting around on the 3:00 interval, especially with the vultures out there eyeing my lanespace and asking if I'm going to swim. One of the hazards of trying to workout during lap swim.

    500 Free Pull EZ
    --------------------
    3000 Yards
  20. Sunday, Oct. 16th, 2011 MAC SCM Meet Results

    by , October 16th, 2011 at 04:48 PM (Fast Food Makes for Fast Swimming!)
    This felt likethe second day of a 2 day meet to me after that onslaught of punishment I put myself through at the Alumni meet yesterday. It's all good though. I had fun at both. My shoulder has a little "something" in it now, that wasn't there before I started this weekend. I'll just have to work it out a little.

    Stopped at my grandparents to get some lunch and a quick visit before heading 5 hours for home with the family. (and to post this)


    Meet results (condensed format):

    200 Free - 2:08.35 (got chicked by Lauren Thies by 0.04 seconds). Also just missed my best time by 0.06 seconds.
    I should've beaten her...my splits were much better all around...she just saved it all for the final hurrah at the finish. I kicked it into gear on the 3rd 50, and brought in my legs on the 4th 50, but they hurt bad at the 175 point of the race. Just went for home with all I had. It was a great race though.
    [nomedia="http://www.youtube.com/watch?v=NcdAar6aO3g"]10-16-11 200 SCM Free - Portland, OR MAC - YouTube[/nomedia]
    2nd Video of the same race from someone else, different view, different commentary:
    [nomedia="http://www.youtube.com/watch?v=VnDZ-VaZUUI&feature=related"]2011 Multnomah Athletic Club (MAC) Association Meet (200 Fr - YouTube[/nomedia]

    You Tube Doubler of the two videos together:
    Video

    200 IM - 2:26.6 or so. Best masters time by 2 seconds which was nice.
    Fly was decent, I had to chase a really fast guy in this race, and had a showdown with another guy 2 lanes over. My freestyle is the only thing that's really feeling good nowadays. I guess that reflects my training.
    [nomedia="http://www.youtube.com/watch?v=OEoaOf2AzwQ"]10-16-11 200 SCM IM - Portland, OR MAC Meet - YouTube[/nomedia]


    200 Breast - 2:51 (Allen Stark - 2:52) Originally I had talked briefly about racing with the World Record Holder in this race, and he accepted. He is twice my age, so what do I get...a kick in the *ss for beating him??? The trouble is, we weren't seeded together to really know who was where during the race. I was in Lane 1, and he was in Lane 6. It's all good, and afterwards, Allen really let me have it with: "Nice job on the win...but you still didn't beat my Long Course Meters time!" Oh man!!! Allen is still the ultimate champ!
    [nomedia="http://www.youtube.com/watch?v=YQjHk0hpd00"]10-16-11 200 SCM Breast - Portland, OR MAC Meet - YouTube[/nomedia]



    100 Fly - 1:05.9 This just sucked. I was 2 seconds slow, and my shoulder could feel the pain every few strokes. There were basically two groups in our heat. One group (lanes 2 and 4) were at :59 seconds, and our group were eating their waves at 1:05s in lanes 1 (That Guy), 3, and 5 (James). That Guy beat me in the race.
    [nomedia="http://www.youtube.com/watch?v=ezCkCSV6g10"]10-16-11 100 SCM Fly - Portland, OR MAC Meet - YouTube[/nomedia]


    100 IM - 1:07.0 This was my first time swimming this in SCM, so best time!
    I felt great all the way through this, and this is also one of the only races where I will use SDKs on my backstroke.
    [nomedia="http://www.youtube.com/watch?v=-0BHbynWJXQ"]10-16-11 100 SCM IM - Portland, OR MAC Meet - YouTube[/nomedia]


    I had a tough age group at this meet. Lots of fast 30-34 year old guys, but it was loads of fun. I enjoy the competition. Much better than always running away with the races.

    Updated October 17th, 2011 at 11:53 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets