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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. 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.

    Warmup:

    500 Free
    (500/500)

    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
    (1000/1500)
    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
    (950/2950)

    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!
  2. 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

    Warmup:

    500 Free Build
    (500/500)

    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, 1:40...mini 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!
    (1000/1500)

    300 Free Pull @ 4:00
    6 x 50 Free Pull @ :40
    was going for more, but my body said NO!
    (600/2100)

    100 EZ

    -------------------------
    2200 Yards
  3. 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.

    Warmup:

    500 Free
    5 x 100 Free Pull @ 1:20 (ranged 1:06-1:08)
    (1000/1000)

    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)
    (1000/2000)

    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
    (1200/3200)

    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!
  4. 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!!!!:

    Warmup:

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

    10 x 50 Flutter Kick w/ board @ 1:00
    (500/1500)

    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
    (1500/3000)
    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
  5. Thursday, January 23, 2014 8:45-9:50am

    by , January 23rd, 2014 at 04:10 PM (Fast Food Makes for Fast Swimming!)
    This morning at the Y (or possibly as early as early January), the YMCA changed their start time for the water aerobics class to 8:30-9:30am (rather than 8-9am) with still the 1 lap lane available while they bounce around in the other 5. I got there today, assuming that the 4 lanes would be available in a few minutes, but found out otherwise. Luckily there was only one other elderly lady in the lane, so I was able to split with her, and did some nice easy swimming which is what my body needed. Once the lanes opened up, I went for it.

    Warmup:

    500 Free
    500 Free Pull
    (1000/1000)

    Kick Set w/ board:
    8 x 50 @ 1:00
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :50 also...I wasn't going to make :45
    (1000/2000)

    200 EZ swimming
    (200/2200)

    At this point I helped them move the lanelines back across and then found a lane for:

    2 x 125 Free Pull @ 1:40
    2 x 100 Free Pull @ 1:20
    2 x 75 Free Pull @ 1:00
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20

    About 1:00 rest...maybe a hair over...

    2 x 125 (100 Free/25 Fly) @ 1:40
    2 x 100 (75 Free/25 Fly) @ 1:20
    2 x 75 (50 Free/25 Fly) @ 1:00
    2 x 50 (25 Free/25 Fly) @ :40
    2 x 25 Fly @ :20
    (1500/3700)

    100 EZ and gone

    -------------------------------
    3800 Yards


    In other news...our house rebuilding is coming along nicely. The beam is now up and secure in the living room, and everything is cleaned up, so now it feels more like home again, rather than a construction site. Next we'll be getting back to the upstairs bathroom, where this whole thing started over 2 months ago!!

    Some pics of the process:


    My daughter took this picture of me when I was ripping out the sheetrock in the upstairs bathroom wall. I guess I'm losing my hair!
    Click image for larger version. 

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    My father, the brains of the operation, jacking up a temporary beam in the 2nd floor to hold the roof.
    Click image for larger version. 

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    One of the many treasures found in the flooring and ceilings of the house. This is a Seattle Times paper from 1925. We found many complete papers from Seattle and Wenatchee from 1925 and 1926. And bidders???? We take cash money.
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    A view looking through the 2nd floor bathroom into the lower bathroom and laundry areas below.
    Click image for larger version. 

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    The completed beam in the living room area...with my dad's friend Rick saying Hi!
    Click image for larger version. 

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  6. Monday, January 20, 2014 9:15-10:30am

    by , January 20th, 2014 at 02:14 PM (Fast Food Makes for Fast Swimming!)
    At least I don't have to start off with a 1000 Fly for my workout. Ask Mr. Leake about that. Go Seahawks!!


    Warmup:

    500 Free
    100 Kick w/ board
    400 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    (2000/2000)

    Kick Set w/ board:
    8 x 50 @ 1:00
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :45
    Made them all
    (1000/3000)

    8 x 125 Free Pull @ 1:30
    Swam this alongside Tom who did 100s @ 1:30...nice to have a training buddy.
    (1000/4000)

    100 EZ

    ------------------
    4100 Yards
  7. Friday, January 17, 2014 8:45-9:45am

    by , January 18th, 2014 at 03:09 AM (Fast Food Makes for Fast Swimming!)
    I started out the morning with just the 1 lap lane available. The other 5 had the water exercise crew making waves. 2 people were already in the pool crawling back and forth. I made my way into the lane, and convinced them to at least circle swim for a bit till the water exercise was done. I had to resort to kicking with a board though, and even that was faster than they were going by quite a bit.


    Warmup:

    400 Flutter Kick w/ board
    (400/400)

    Other lanes opened up, and I migrated...
    2 x 250 Free w/ :15 stretching break
    (500/900)

    3 x 100 Free Pull @ 1:30
    3 x 100 Free Pull @ 1:25
    3 x 100 Free Pull @ 1:20
    3 x 100 Free Pull @ 1:15
    (1200/2100)
    I didn't manage to go faster than 1:10s on any of these...kind of sluggish and tired this morning.

    16 x 25 @ :30 w/ short fins
    Odds SDK on back
    Evens Fast Fly
    (400/2500)

    100 EZ
    (100/2600)

    16 x 50 Free cruise @ :45 (held :35 and under)
    (800/3400)

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


    Did this practice, then straight off to work for a fun filled 12-hour day.
    Highlight of the day: got to change a 10 Horsepower pump motor in the dump room right after I got there. In case you're wondering...that's part of how I do weight training.


    I also signed up for the next LMSC meet in Coeur d'Alene, Idaho in March. It's a fun one, offered over a 2 day period. Well, Friday night, and Saturday afternoon. There's a pancake breakfast offered Saturday morning as well - most likely to poison the competition, but I took the bait!
    I'll be swimming:
    Friday - 400 IM, 1500 Free (400 & 800 Splits w/ 700 cooldown), 200 Fly (this will be immediately after my 1500 Free heat)
    Saturday - 400 Free (200 Free split request), 100 Free, 100 Fly, 25 Fly, 25 Free, 200 Back, 200 IM.
    There are 25s offered, and they don't count as an "event" in the daily 5 limit, and on Friday night, you can swim all 3, so why not, right???

    That Guy...this is your only official invitation to come over again this year. Will you dare sign up for a lineup that I have chosen, or can you make it even better??
  8. Wednesday, January 15, 2014 6:50-8:00am

    by , January 15th, 2014 at 12:08 PM (Fast Food Makes for Fast Swimming!)
    Another morning of being a little ambitious and getting to the pool in the morning early. On these days if I want to swim before working on the house with my dad, I have to get done before 8:00am. That's when the water aerobics class takes over the whole pool! At my Y, you either swim before 8am, or after 9am. Never arrive at 5:30am...those people are crazy psychos with "lane ownership" problems. I got in one of "their" lanes one day, and she just about had a fit! hehehe


    Warmup:

    1000 Free
    (1000/1000)
    The first 500 of this was really slow and all my muscles hurt...probably from not resting enough overnight...after that though, I began building to a strong pace by the end of it.

    10 x 50 Flutter Kick w/ board @ 1:00
    (500/1500)

    4 Rounds:
    • 150 Free Pull @ 1:55
    • 125 Free Pull @ 1:35
    • 100 Free Sprint (no toys) @ 2:00 (went 1:06/1:05/1:05/1:04 by rounds)

    The trick to this is swimming the 125 fast enough that you have time to get the paddles and buoy off before the sendoff. If you're lucky you have enough time for another breath before leaving!

    100 EZ Back
    (1500/3000)

    36 x 25 Flutter Kick w/ board @ :30 (held them under :25s)
    (900/3900)

    100 Free

    ------------------------------
    4000 Yards, and timed it perfect with the 8:00 onslaught of water aerobic junkies!


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

    I almost was going to sign up for the short course meter meet in Anacortes this Sunday, but I'm going to have to work...and it'll be overtime as well, so that'll be approximately 20 hours OT on this week's paycheck. Not bad. If I was off, I'd be over to the west side for a little SCM chlorine action though. Good luck to KNelson and That Guy though!!
  9. Monday, January 13, 2014 6:30-7:15am

    by , January 13th, 2014 at 11:17 AM (Fast Food Makes for Fast Swimming!)
    Wow, the day after a meet swim isn't all it's cracked up to be!! I felt good for about 50 yards, and after that it just...
    I don't think the 6 degree temperature increase from the one pool to the other is very good either. I really enjoyed the 78 I swam in yesterday. 84 is just way too relaxing to lap swim in!

    Cooldown from yesterday's meet practice:

    500 Free
    (500/500)

    8 x 50 Flutter Kick w/ board @ 1:00
    6 x 50 Flutter Kick w/ board @ :55
    4 x 50 Flutter Kick w/ board @ :50 (last 3 were touch and go)
    2 x 50 Flutter Kick w/ board @ :45 (I just kicked another 100 at this point)
    (1000/1500)

    5 x 100 Free Pull @ 1:20 (1:15-16s)
    (500/500)

    500 Free

    -------------------------
    2500 Yards
  10. Sunday, January 12, 2014 Winter Inviational Meet Results

    by , January 12th, 2014 at 10:54 PM (Fast Food Makes for Fast Swimming!)
    This was more of a survival type swim meet for me today. I haven't been swimming a whole lot over the past couple months with my mother in law gone, as well as my house rebuild project going on. The first "problem" is solved as my MIL is back, but the house fixup will be going for a while.


    I did minimal warmup, figuring that it wasn't going to help me that much, but too much could hinder my performance by taking away valuable energy.

    I'm getting all these splits off the computer timing tapes, which I luckily have since I'm the Top Ten/Records guy for the LMSC. They have an old cable for the timing system and it doesn't transfer the touchpad 50 splits from the timing computer to the laptop with Meet Manager, so they have to manually enter all the finish times. Doing splits would be way too much work...but I can look after the fact at my own times.

    All splits from the tape and my rough estimate subtraction math...

    400 IM - 4:52.34
    29.0 / 1:02.78
    39.1 / 39.0
    42.5 / 42.8
    34.0 / 32.3

    I knew this race was going to be tough, but I didn't expect to see 1:02 on the wall as I was going on my back. It definitely hurt, and I just held it together as best I could.

    400 Free Relay (did leadoff leg): 27.27 (55.42) - we were 2nd place on the relay
    My goggle filled with water off the dive, I just swim this relaxed, breathing every stroke. Powered off the 50 turn with about 10 SDKs and came home as best I could...that's why it was nearly even splitting for a 100.

    200 Free - 2:00.28
    28.11 / 30.7 (58.84)
    31.2 / 30.1 (1:01.3)
    Originally my intention was to swim the 200 Fly in this race, but I decided otherwise on that after the 400 IM earlier. Wise choice on my part.
    Looking back at the tape splits, I can see just how close this was.
    I was 0.02 ahead at the 50, about 0.3 ahead at the 100, 1.1 ahead at the 150, and then barely touched him out on the finish by 0.07. This young buck 23 year old always seems to be a little Sammy save-up when it comes to races like this. I had to really put my head down for the final 6-7 stroke cycles (normally I'd probably have taken 5 breaths or so during this), but it's probably what got me the win.

    200 Medley Relay - (Fly split) - went 26.4 - 1st place on the relay
    I figured I could do a 50 okay.

    200 Fly - 2:17.44
    28.96 / 33.9 (1:02.89)
    37.1 / 37.4
    I didn't feel "normal" on this race, and just held it together by backing off after the 100. I managed to keep my breathing pattern good, just backed off the intensity. Happy to have lived through another one!

    200 Free Relay - anchor leg 24.1 - we got 1st place by about 1 second.
    Came from behind throughout the relay after we gave away a 4 second deficit on the 1st leg. I dove in basically tied with the other team's final swimmer. It's fun finally have a relay team group in my workout group that I can finally race with. In the past I'd be the young gun with a bunch of AARP members.

    50 Fly - 27.09
    I got beat on this one by about 1/2 a second. I just wasn't ready to sprint on this one, but I was gaining on the 2nd length. ...just 5 more yards...

    500 Free - 5:27.41
    30.4 / 32.9
    33.5 / 34.0
    33.6 / 33.0
    32.9 / 32.7
    32.4 / 31.7
    I managed to negative split this one 2:44.4 to 2:42.9 (about 1.5 seconds!)
    I was definitely a hurting guy prior to this race...fully exhausted, and just dove in swam "EZ" at the beginning. I glanced at the clock at the 200 and it said 2:10. In my head I thought that was wayyyyy too slow, so I tried to crank it up and actually felt really good doing so. Go to the legs!! That's why I do those insane kicking sets even now in my YMCA lap lane practice!
  11. Friday, January 10, 2014 6:45-7:45am Meet Prep...I guess??

    by , January 10th, 2014 at 03:35 PM (Fast Food Makes for Fast Swimming!)
    I figure that swimming 2-3 days a week is sufficient enough to keep my body in shape. Actually keeping it in superb racing form, I doubt it, but we'll just have to see with this weekend's meet on Sunday. At least it's right here at home.

    I also have to deal with a 12 hour workshift tonight, ending at 3:00am, then have to wake up on limited rest to prepare for and host a birthday party for my daughter...then off to work again Saturday afternoon again. I love my job sometimes!!

    All this in turn with working on my house project has made me one tired James, but that's not going to stop me from giving it all I can at the meet. I did hold back a little bit on my event selection, but not much.
    400 IM, 200 Fly (in the 200 Free event), 200 Fly, 50 Fly, 500 Free.

    It's a low turnout this year, at least on the online entries...only about 40 or so. We'll see how many paper entries got turned in. This LMSC tends to have quite a few of mail in entries as the online thing just went "live" with us last season...but it is catching on quickly.


    My swim this morning...as I drug myself across the pool deck before waking up on splashdown:

    Warmup:
    500 Free
    (500/500)

    Kick Set (all flutter kick w/ board):
    4 x 50 @ 1:00
    3 x 50 @ :55
    2 x 50 @ :50
    1 x 50 @ :45
    4 x 50 @ 1:00
    3 x 50 @ :55
    2 x 50 @ :50
    1 x 50 @ :45
    (1000/1500)
    That double descend was fun...especially on the 2nd one but I made them all

    4 x 175 Free Pull @ 2:15 (held them between 2:00-2:03)
    100 EZ
    (800/2300)

    4 x 75 Free @ 1:15 (attempt to hit or beat my college lifetime best 100 Free time - 46.75)
    I was around :46-:47 on all of these. Hard to believe I used to be that fast.
    100 EZ
    (400/2700)

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

    I was lazy at this point and got out...plus I had to meet my dad back at home to work on the house.
  12. Wednesday, January 8, 2014 9:45-10:45am

    by , January 8th, 2014 at 09:45 PM (Fast Food Makes for Fast Swimming!)
    I slept in a bit this morning, since my dad had some appointments to get to, and I didn't want to really work on my house too early in the morning by myself. I squeezed this practice in just prior to my 11:00am dentist visit...where we of course talked about swimming. He's a good lap swimmer himself, as we recently did the 65x50s @ :45 together for his birthday swim.

    Warmup:

    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    (600/600)

    5 x 125 Free Pull @ 1:30 (avg'd 1:25s or so)
    75 EZ
    (600/1200)

    4 x 100 SDK w/ short fins on back @ 1:30 (held 1:15-1:18s)
    (400/1600)

    300 EZ Free
    (300/1900)

    My speed set:
    Odds are EZ Free, Evens are Sprint Fly
    4 x 25 @ :30
    4 x 25 @ :35
    4 x 25 @ :40
    4 x 25 @ :45
    4 x 25 @ :50
    (500/2400)
    I would've kept going to the 1:00 interval, but another person came in to join my lane as it was the only one left with only 1 swimmer in it. I was getting "too much rest" anyway and boredom was beginning to set in on the walls. But it was a good amount of speediness for me, and the extra rest was great.

    200 Flutter Kick EZ w/ board

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

    In other good news...we got the laundry room walls back up, and the plumbing for reinstalled, as well as the dryer vent installed, so now the whole family can get back to laundry detail...
  13. Monday, January 6, 2013 6:10-7:00am

    by , January 6th, 2014 at 10:54 AM (Fast Food Makes for Fast Swimming!)
    Wow, this was early for me. My body wasn't fully functioning either and I just couldn't maintain anything...

    Warmup:
    200 Free
    200 Kick w/ board
    150 Free
    150 Kick w/ board
    100 Free
    100 Kick w/ board
    50 Free
    50 Kick w/ board
    (1000/1000)

    8 x 125 Free Pull (2 @ 1:45, 2 @ 1:40, 2 @ 1:35, 2 @ 1:30)
    The last two I basically swam straight through, and didn't even make the last one. Mornings suck.
    (1000/2000)

    6 x 50 SDK w/ short fins @ :50
    (300/2300)

    8 x 25 @ :30 Odds EZ Free, Evens semi-fast Fly <-- I couldn't manage much more
    (200/2500)

    100 EZ
    ---------------------
    2600 Yards
  14. Sunday, January 5, 2014 2:15-3:00pm

    by , January 5th, 2014 at 11:01 PM (Fast Food Makes for Fast Swimming!)
    We finished up for the day, and got a majority of the debris cleaned up and the house put "back into place", so I was able to break away and relax in the pool for a bit. It wasn't exactly a relaxing swim, as I was fighting the public swimmers open swim across the laneline from me. Twice getting large balls landing in front of me, or near me. I had to toss those aside...AWAY from the perpetrators. The guards are always yelling at them to keep the balls out of the lap lanes.

    I rushed this in in 45 minutes, trying to go for yardage and intensity at the same time.

    Warmup:

    200 Free
    (200/200)

    6 x 100 Free Pull @ 1:20 (1:06/1:06/1:05/1:05/1:03/1:03)
    (600/800)

    6 x 100 SDK w/ short fins on back @ 1:25
    These actually got a bit tough on the last couple...legs were dying
    (600/1400)

    100 Free EZ
    (100/1500)

    4 x 50 Fly Fast @ :50
    went :30, :30, :31, :32 <--hurt a bit on the 4th one
    100 Back EZ
    (300/1800)

    1 x 75 Free Pull @ 1:00
    1 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    2 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    3 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    2 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    1 x 75 Free Pull @ :55
    (1050/2850)

    50 EZ and the guard kicked me out since it was time to close down.
    ---------------------------------
    2900 Yards
  15. Friday, January 3, 2014 5:10-6:10pm

    by , January 3rd, 2014 at 11:00 PM (Fast Food Makes for Fast Swimming!)
    It was a crowded night tonight. There were already 3 in the water when I got in, then within the next 10 minutes, all 6 lanes were full and 4 of them had 2 people in each. Soon all 6 lanes were doubled and a couple had 3 in them. Crazy new year people! At least I was able to swim.

    Warmup:

    500 Free
    (500/500)

    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
    With the extra waves from others around me in made this set a bit more challenging than kicking across flat water like normal.
    (1000/1500)

    8 x 175 Free Pull @ 2:10 (This is just about KNelson intervals...but he'd be doing at least 16 instead of a wimpy 8!
    I was holding right at 2:00 on all of them...which was on track with my 19:00 broken mile from yesterday
    (1400/2900)

    200 EZ Free
    (200/3100)

    8 x 50 SDK on back w/ short fins
    2 @ :45, 2 @ :50, 2 @ :55, 2 @ 1:00
    (400/3500)

    500 Stretchout Free

    ---------------------------
    4000 Yards
    Not bad for an hour!
  16. Thursday, January 2, 2014 5:05-6:20pm

    by , January 2nd, 2014 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    Well, I just got my paycheck from work at Tree Top, and it was nice to see my holiday pay for the 2 days of Christmas Eve and Christmas Day on it. The 401K matching and other additions are quite nice too. That means I finally made it past my 90th "work" (not calendar) day. So I'm full-time there now...no getting rid of me "just because" now.

    Went for a workout after work today (have to work day shift for a couple days), and tried to hit it hard to get my body into shape for my meet in just over a week. I think I'm basically back in shape where I was before all my out of the water time. My physical job probably keeps my muscles where they need to be, and just a bit of time back in the water was all I needed for the feel to return.

    Warmup:

    200 Free
    200 Kick w/ board
    150 Free
    150 Kick w/ board
    100 Free
    100 Kick w/ board
    50 Free
    50 Kick w/ board
    (1000/1000)

    Broken Mile Pull w/ Catalyst Paddles:
    11-10-9-8-7-6-5-4-3-2-1 lengths with :10 rest between each.
    Total time minus 2:30 for time.
    A few of the times I checked:
    275 went 3:15
    250 went 2:55
    150 went 1:40
    100 went 1:06
    75 went :49
    50 went :31
    Total time was 20:40 (minus 1:40) for roughly a 19:00 1650 time. It was pull w/ paddles of course, but still one heck of a set!
    (1650/2650)

    350 EZ Free
    (350/3000)

    My first IM/stroke set in a while:
    3 x 100 IM @ 2:00
    1 x 100 Fly @ 1:15 (went 1:06)
    3 x 100 IM @ 2:00
    1 x 100 Fly @ 1:15 (went 1:08)
    2 x 100 IM @ 2:00
    (1000/4000)
    That set was good. The fly's really weren't that bad though the 2nd one was a little tough to complete. Actually the first IM after each fly was the hardest part. Minimal rest then push off for more...UGH!!

    200 EZ cooldown

    --------------------------
    4200 Yards


    Felt good after this swim. It's just what I needed, and gives me a little more confidence for my fly endurance at the meet.

    Updated January 3rd, 2014 at 12:06 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  17. Tuesday, December 31, 2013 10:00-11:30am

    by , December 31st, 2013 at 07:03 PM (Fast Food Makes for Fast Swimming!)
    I got to break away from the action on my house project since my dad needed to go back to his house to work on something, so he dropped me off at the pool on the way by, and took my kids to his house to play for a while too. Perfect timing....and just what I needed to relax, and freshen up on my water skillz.

    I ended up doing sort of a double descending distance workout today...which sort of just materialized after the first warmup and kick set. It was good.

    500 Free, build as I go
    (500/500)

    (1000)
    20 x 50 Kick
    • 8 @ 1:00
    • 6 @ :55
    • 4 @ :50
    • 2 @ :45

    This worked great...I was holding :47s for the first 14, then dropped to under :45s, and blasted :42/:44 on the final 2. I must be tapered.
    (1000/1500)

    400 Free stretchout
    (400/1900)

    (800)
    3.5 times through: (did the 125 4x, and the 100 3x)
    • 125 Free Pull @ 1:30 (went 1:25/1:24/1:24/1:20)
    • 100 Free Pull @ 1:30 (cruised ~1:10s)

    (800/2700)

    300 Free stretchout
    (300/3000)

    (600)
    8 x 75 @ 1:10
    • 2 x (25 Fly, 50 Free)
    • 2 x (25 Free/25 Fly/25 Free)
    • 2 x (50 Free/25 Fly)
    • 2 x (25 Fly/25 Free/25 Fly)

    (600/3600)

    200 Free stretchout
    (200/3800)

    (400)
    8 x 50 SDK w/ short fins on back @ :50
    I started out good, then had to ease off a bit as my quads were starting to feel crampy
    (400/4200)

    100 Free stretchout
    (100/4300)

    (200)
    8 x 25 @ :30 Odds - Sprint Fly, Evens - EZ Free
    (200/4500)

    -----------------------------
    4500 Yards

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

    As for my house rebuild, it is going well. If you want to see photos, and haven't yet seen them, they are on my facebook album here:
    https://www.facebook.com/james.adams.526438/media_set?set=a.683439338355660.1073741829.1000006 88007191&type=1
    If you're not my FB friend, and want to see photos, I guess you'll have to send me a friend request first.
  18. Monday, December 23, 2013 5:40-7:00pm

    by , December 23rd, 2013 at 11:03 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    150 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    50 Free
    100 Kick w/ board
    (900/900)

    2 x 125 Free Pull @ 1:30
    2 x 100 Free Pull @ 1:15
    2 x 75 Free Pull @ :55
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    (750/1650)

    8 x 50 Flutter Kick w/ board @ 1:00
    (400/2050)

    400 IM (by 100s)
    Fly @ 1:20 (went 1:09)
    Back @ 1:40 (made it - 1:20-25ish)
    Breast @ 1:40 (made it - 1:30ish)
    Free @ 1:20 (went 1:07)
    (400/2450)

    4 x 50 Flutter Kick w/ board @ 1:00
    (200/2650)

    400 IM (by 50s) - half the intervals of the previous 400 - just make 'em
    Fly @ :40
    Back @ :50
    Breast @ :50
    Free @ :40
    (400/3050)
    This one was a lot tougher to do than the 100s. Not as much rest between each stop and go I guess, even though it was 50s vs. 100s.

    2 x 50 Flutter Kick w/ board @ 1:00
    (100/3150)

    500 Free as:
    4 x 25 Free @ :20
    2 x 50 Free @ :40
    1 x 100 Free @ 1:20
    2 x 50 Free @ :40
    4 x 25 Free @ :20
    (500/3650)
    surprisingly enough, the 100 in the middle is actually a little tough, and sneaks up on you in this set.

    200 Flutter Kick w/ board
    (200/3850)

    8 x 25 Fly Fast w/ short fins @ :30 (went :15-:16s)
    (200/4050)

    100 Flutter Kick w/ board
    100 Free EZ

    --------------------------------
    4250 Yards


    Not a bad overall workout. I was given ideas for the 400 IMs and 500 from one of the assistant coaches who was helping with the novice level swimmers in the next lane over. He was telling me stuff the senior kids were doing the other day. Had to try it out.
  19. Saturday, December 21, 2013 500 Mile Club

    by , December 21st, 2013 at 07:26 PM (Fast Food Makes for Fast Swimming!)
    I got my Nike suit today...well, I qualified for my free gift from the GTD program at least.

    500.29 miles swum (=880,517 yards, =805,145 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2013 results.
    ! Most recent milestone achievement: 500 miles on 12/21.

    I swam with 4 others today in the YMCA lap lanes, and we circle swam! It was organized at least. Two of the guys couldn't exactly keep up with what Damon and I were doing, but they held up pretty good.

    Warmup (we all did something different)

    I did:
    500 Free
    100 Kick w/ board
    400 Free Pull
    (1000/1000)

    At this point I told everyone to decide on something around 500 yards or so, and we'll do it. Made the intervals work for a majority of us. Tony was a bit out of shape, so anything past the warmup was tough for him. Jeff doesn't have the formal swim team training, so he just does his best. Damon is just a year or more out of swim team shape, but he can lifeguard like the best of them!
    Damon's set:
    3 x 100 Free @ 1:45 Fast Pace (went 1:03/1:05/1:05)
    2 x 100 Free @ 1:30 Faster Pace (went 1:04/1:04)
    1 x 100 Free @ Fastest Time (went 1:03)
    I had fun with this. I can't do this on my own for some reason, but with the group it was easier to go faster.
    (600/1600)

    Tony's set: (Tony and Jeff used fins, Damon and I no fins)
    5 x 50 Kick w/ board @ 1:00
    1 x 100 Kick w/ board Fast @ 2:30
    5 x 50 Kick w/ board @ 1:00
    (600/2200)

    My Set:
    1 x 100 Free @ 1:30
    2 x 75 Free @ 1:05
    3 x 50 Free @ :50
    4 x 25 Free @ :25
    This was just a semi-short rest mini endurance set. Felt good.
    (500/2700)

    Jeff's set:
    200 Free @ 3:30
    100 Breast Fast @ 2:00 (I went 1:20) - not sure if that was fast, but it was my first breaststroke in a while
    200 Free @ 3:00
    (500/3300)

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


    This yardage carried me over the 500 mile distance for the year. That was all I wanted to get. Now it's just get in shape for my 200 Flys in a couple weeks.
  20. Thursday, December 19, 2013 12:30-1:00pm

    by , December 20th, 2013 at 02:45 AM (Fast Food Makes for Fast Swimming!)
    Only a half an hour available to me today. Work at home on the house was cut short since we'd finished the concrete work in the basement and need it to cure for a few days before doing some more in that area. I had to go to work early as well, so that's where I had a perfect 1/2 hour available to hit the pool, pull a PWB, shower and get to my job. Luckily, t-shirt and jeans works for my job. I couldn't stand having to put on a suit and tie daily. YUCK! I don't even know if I can tie a tie anymore either.

    500 Free warmup
    (500/500)

    Main Set (get right to it and go):

    2 Rounds of:
    • 150 @ 2:00 (125 Free, 25 Fly)
    • 125 @ 1:40 (100 Free, 25 Fly)
    • 100 @ 1:20 (75 Free, 25 Fly)
    • 75 @ 1:00 (50 Free, 25 Fly)
    • 50 @ :40 (25 Free, 25 Fly)
    • 25 @ :20 (25 Fly)
    • 75 EZ @ 2:00 gasping for breath the whole way

    (1200/1700)

    200 Free cruise till lap swim was over. Not bad for 1/2 hour!

    ----------------------------
    1900 Yards

    The main set was a good one. I think of it as good training for the 200 Fly. All endurance, with the fly at the end to make you work it when you're tired. As the set goes on, the fly gets more and more frequent. Fun times in my sick little world.


    1.58 miles (= 2,783 yards, = 2,545 meters) to next milestone (500 miles milestone).
    Looks like I may get to 500 Miles after all!! Hopefully this Saturday will do it for me!
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