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Daily Practices

  1. 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.

    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
  2. 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 I have free lunch!
  3. 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:

    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

    • 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
  4. 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 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=""]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=""]2011 Multnomah Athletic Club (MAC) Association Meet (200 Fr - YouTube[/nomedia]

    You Tube Doubler of the two videos together:

    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=""]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=""]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=""]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=""]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

    Swim Workouts , Daily Practices , Meets
  5. Saturday, Oct. 15, 2011 Linfield College Alumni Meet

    by , October 15th, 2011 at 08:51 PM (Fast Food Makes for Fast Swimming!)
    This was just pure fun today. Lots of fast racing. I swam just about every event offered, and did pretty well all around.
    Lots of lactate buildup, just toughed through it.

    200 Medley Relay, Fly leg

    100 IM - 59.22 Got touched out by 0.06 seconds, but considering I was behind by a bodylength after the breaststroke this is pretty good. Also a masters best time.

    200 Free - 1:58 something. Did this one somewhat EZ. Took it out moderate till the 100 and the college kids left be there. THey were only a few seconds ahead of me at the finish (1:53 & 1:56)

    50 Free - sat out and watched this one. 50 Free sucks!

    200 IM - 2:10.04 I won this one! Yippie! The kid that touched me out in the 100 IM had no chance against me in the longer race. This was also just over a second off my best masters time (2:08.8)

    50 Breast - split this as a 2 x 25 relay with another Alum. I did the 2nd leg with a super running dive. Pure fun!

    Intermission - threw on my full leg suit for fun. I didn't care at this point. I already proved that I can still swim fast.

    50 Back - slipped on the start! $#!+

    100 Breast - did a triple pullout, followed by a double pullout, followed be a single pullout, turnaround in the middle and race home! Finished in :59.7!! Broke a minute...with a technicality of course, but still...

    100 Fly - did a 58.5. Tired, but decent.

    100 Back - did this with full length fins on. SDK is the key! Underwater 1st length and 2nd lengths. 3rd was about 1/2way underwater, and the 4th was a pushoff and then swim for home. Did a :54.1. Nice to swim fast in backstroke for a change!

    100 Free - 52.5 This was a race with another Alum from the class of 2010...just a kid. He beat be with a 52.2. He's also 13 years younger and didn't swim anywhere near as many events as me today.

    50 Fly - 26.7 Ouch. Plain tired by this point.

    200 Free Relay - This was a showdown between the Alumni and the current guys. We ended up losing by 0.3 seconds, but it was fun!

    Tomorrow is the real racing at the:
    SCM Meet at the Multnomah Athletic Club in Portland.
    200 Free, 200 IM, 200 Breast, 100 Fly, 100 IM.

    Should be fun...competition will be fierce, which I like!
  6. Friday, Oct. 14, 2011 5:00am

    by , October 14th, 2011 at 12:50 PM (Fast Food Makes for Fast Swimming!)
    Got in for a little splash around time this morning, but didn't do anything intense.

    Did about 400 Yards of swimming, then did drills in 25s and 50s with the group of various fly and breaststroke work. Then just had fun for the remainder.

    Finished with a challenging 100 Free at the end:
    There is a girl who was getting ready for the X-Terra mountain bike triathalon Worlds Champs in Maui in another week or so...(poor her, what a bad place for a race)
    She isn't motivated to try to swim fast ever in a practice, just a nice consistent pace. She's young, about 24 years I challenged her to a race. I said...1 x 100 Free, you go first, when you get to the 25 point, then I will go, and try to chase you down. Try to finish the 100 before I get to you. She went for it, and it worked! She actually swam fast! I had to bust my butt to catch up, and was able to touch her feet just as she finished the 100, but I had to move fast to do it. It was fun.

    1500 Yards for today

    I got an email from the meet director for the meet on Sunday in Portland, and got an early copy of the heat sheet. Always nice. There's going to be some fast racing going on. Take a look, I've attached it.

    I'm in:
    200 Free, 200 IM, 200 Breast, 100 Fly, 100 IM
    Attached Thumbnails Attached Files
  7. Thursday, Oct. 13th, 2011 4:45am

    by , October 13th, 2011 at 11:11 AM (Fast Food Makes for Fast Swimming!)
    Whoa...I'm wiped out from yesterday's double workout. At least that's my last one of the week. Have Friday's morning practice, and then travel to Oregon in the afternoon for:

    Saturday: Linfield College Alumni Meet - McMinnville, OR
    Sunday: SCM Masters Meet @ Multnomah Athletic Club in Portland, OR

    Thursday am workout:

    200 Free
    100 Kick
    300 Free Pull
    100 Kick
    200 Free
    400 IM Drill

    I just swam through the following set with my buddy at a moderate pace. Didn't feel like moving today. Got about :15-:20 rest on each:

    2 x 150 IM @ 2:30 (75 Fly, 50 Back, 25 Breast)
    3 x 100 Free @ 1:30
    2 x 150 IM @ 2:30 (50 Fly, 75 Back, 25 Breast)
    3 x 100 Free @ 1:30
    2 x 150 IM @ 2:30 (25 FLy, 50 Back, 75 Breast)
    3 x 100 Free @ 1:30

    3100 Yards
  8. Wednesday, Oct. 12th, 2011 5:30PM (DOUBLE)

    by , October 12th, 2011 at 11:04 PM (Fast Food Makes for Fast Swimming!)
    Solo at the Y

    200 Free
    100 Kick
    200 Free Pull

    20 x 25 SDK w/ Speedo Biofuse training fins
    Odds underwater on stomach w/ 1 breath in middle @ :30
    Evens on back w/ 8 underwater kicks then kick on surface @ :35

    100 EZ Free to get the feeling back in my legs/feet. The use of the weighted fins makes your feet feel "weird" afterward.

    16 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    4 @ 1:15
    I was able to stay right at 1:06s all the way through this set. I was going to do 4 @ 1:10, but right at the start of the 1:15 interval I got bombarded by 2 others in my lane, and 3 others in the next lane over. They were "warming up" for their adult lessons class that was getting started @ 6:30. One of the downsides to lap swimming at the YMCA...and it can happen at any time.

    100 EZ

    16 x 75 Free Pull @ 1:00
    (held :50-:52s)

    20 x 25 Flutter Kick w/ board @ :30
    This was basically a cool down, just kicking and trying not to cramp up. Actually made it.

    100 EZ

    4600 Yards + 3400 Yards from the a.m. = 8000 Yards for the day
  9. Tues & Wed October 11-12, 2011 5:00am

    by , October 12th, 2011 at 11:59 AM (Fast Food Makes for Fast Swimming!)
    Tuesday a.m. workout:
    I skipped yesterday. Probably shouldn't have, but I did. I'm glad I got in for the morning workout today. It really sucks to roll out of bed at 4:20, but I like every other aspect of the morning workouts KNelson
    I did the same as Kirk yesterday...nothing in the pool. I had planned on going...just turned off the alarm clock and didn't get out of bed. Maybe that's means I need a break.
    I did however go out for a 1 hour run around the soccer field for the last time of the season refereeing my daughter's last game. They won 4-1. My t-shirt was soaked in sweat beneath my sweatshirt, so I'd say I got a workout running around...but I still HATE RUNNING!!


    Wednesday a.m. workout:

    200 Free
    200 Kick w/ board
    200 IM Drill
    200 Free Pull

    Still a little sore and feeling like "monday" from my lack of swimming/running yesterday. Not sure what I would do, so I took a little tidbit from the age group workout that was left on the board.

    1 x 600 (200 Free, 200 IM, 200 Free) @ 8:00
    My first 200 was a 2:15, and the last one was a 2:20. Total was a 7:30, so I guess that's an easy 2:55 in the middle. It felt like I took it easy.

    2 x 300 (100 Free, 100 IM, 100 Free @ 4:00
    Went 3:40 & 3:38 on these. Felt good with this distance.

    1 x 800 Free Pull cruise
    Was 6:00 @ 500 when I looked at the clock, so holding 1:12s. Finished at 9:35.

    1 x 100 Kick w/ board

    4 x 100 Free @ 1:30
    Went 1:06/1:05/1:03/1:00

    100 EZ
    3400 Yards

    Planning on adding on to this yardage later tonight...gotta catch GDanner!

    Updated October 12th, 2011 at 11:05 PM by jaadams1

    Swim Workouts , Daily Practices
  10. Monday, Oct. 10, 2011 5:00am & 5:15pm (doubled)

    by , October 10th, 2011 at 10:16 PM (Fast Food Makes for Fast Swimming!)
    Morning workout:

    300 Free
    3 x 100 Kick flutter kick w/ training fins (5-7 SDKs off walls) @ :10 rest
    200 IM
    4 x 50 Free @ :10 rest working on 3 SDKs off walls

    This dolphining is going to be hard to do, but I'm going to start getting used to it. I noticed most of the age groupers are doing it pretty consisitently in the swims at the meet...especially the one who creamed me off the last turn of the 100 Free. I used to do it back in the day, I've just gone away from it since restarting Masters a few years ago. I'm not going to turn into a monofin wearing sprinter though, just going to work on my SDKs to be consistent for a couple off each wall.

    8 x 25 Free @ :30 (3 SDKs)
    100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    4 x 50 Free @ :55 (2-3 SDKs)
    100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    2 x 100 Free @ 1:35 (2-3 SDKs)
    100 Flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    1 x 200 Free Fast with 2-3 SDKs) went 2:12 - pretty decent

    At this point I got pulled to be the demonstrator for butterfly technique for the other masters swimmer who were doing the normal drill work at this time. Did two 50s Fly to show the timing of the stroke with the 2 kicks. Most of the swimmers were pausing with their hand out front and doing both kicks there, rather than one kick as the pull comes past the hips, then they would return to the front and pause their stroke again. After showing them that my stroke basically has no pause out front, many of them were "cured" of their butterfly ailment.

    Back to swimming:
    I had 5 minutes left, and the group in lane 6 was going to start their set of 300s.

    I did it as 3 x 100 @ 1:10 (went 1:03/1:06/1:05)
    100 EZ

    Looking serious into starting the 30x100s set soon. Maybe.

    2600 Yards in the a.m.


    Afternoon Swim:

    200 Free
    300 Free Pull
    10 x 50 Free @ :45 (held :32-:35)

    Got this idea (somewhat) from QBrain):
    5 x 200 Free Pull @ 2:20
    (went 2:09, 2:48**, 2:15, 2:15, 2:14)
    ** I overcounted (OOPS) on the 2nd one and did a 250 Free @ 3:00
    150 EZ
    4 x 200 IM @ 3:00 (went 2:44, 2:44, 2:41, 2:39)
    3 x 200 Free @ 2:30 (went 2:20, 2:24, 2:2)
    I was just shot at this point. Time to shut it down. I was planning on a 2x200, 1x200 at the end...oh well.

    100 EZ
    3700 Yards in 60 minutes

    Updated October 12th, 2011 at 11:05 PM by jaadams1

    Swim Workouts , Daily Practices
  11. Sunday, Oct. 9, 2011 Ellensburg (USAS) Meet Results

    by , October 9th, 2011 at 09:02 PM (Fast Food Makes for Fast Swimming!)
    This was a nice meet to get to...only an hour and 20 minutes or so of a drive. Very short compared to what I'm used to. Got in my usual McDonald's breakfast as I left Wenatchee, using my Monopoly winning tickets to get free food for breakfast.

    8:30am warmup, 9:30am meet start
    Got in for warmup with the Wenatchee club team, I'll probably end up joining up with them on a modified workout plan ("2 a week") that they have setup one of these days. The coach said I could go Tues, Thurs, and sneak in a Saturday as well.

    500 Free
    8 x 50 "Easy Speed 50s" @ 1:10 (we had probably 15 or so in the lane)
    2 Dive 25s (1 Fly, 1 Back)

    In between each of my events I was able to get between 3-400 of cooldown, which helped a lot. The pool is a 10 lane pool, but they were only using 6 of the lanes, leaving 2 open on the far side of the pool for basically "public swim". The amount of little kids in there doing random swimming, underwater flips, bubble rings from the deep end, sharks and minnows, etc. made it interesting.

    All of my events were swum in the 13 & Over classification, but I was scored/placed 15 & Over.

    400 IM - 4:39.49 3rd place (1st and 2nd were 4:32s)
    4 seconds slower than Masters best when I was tapered last April at PNA Champs. 2nd fastest time as a Master.
    Fly (59.3) Easy speed, bad turns
    Back (1:17.5) Blah
    Breast (1:20.1) No stretching out, hips low, no kick
    Free (1:02.5) (32.4/30.1) This last 100 shows that my freestyle training is there, and I should be great in my freestyle events to come at future meets. I was catching the leaders on the final 50 as well.

    200 Back - 2:15.90 4th Place - Masters best time by (0.04 seconds) It still counts!
    I just remember trying to kick like mad and spin my arms on the last 100. I still hate backstroke, but need to work on it for my IMs.

    100 Free leadoff split on 400 Free Relay - 52.05 - Master's best time by 0.04 seconds! (24.7/27.3)
    Who says a middle D guy can't sprint! I was thrilled by this! I haven't been below a 53.4 for a year and a half.
    Relay??? - you all are asking. Well, the Wenatchee club team had the relay signed up but 2 of the older boys didn't show up. The relay was set up as 11&Over, so the coach had a 17, 13, and 11 year old boys, and added me to the relay as the 4th member. I'm not registered with their club so it was an exhibition relay, done just so the other kids could still swim a relay.
    The cool thing was that the 11 year old was so thrilled to swim with fast "big guys" that he dropped 7 seconds on his 100 Free. Nice.

    100 Fly - 57.57 3rd Place (1st thru 3rd were basically a tie, I just missed out)
    This was a great time for me, basically tying my best non shaved and tapered time.
    11.7 / 14.9 / 15.6 / 15.5
    I remember on the last length putting my head down rather than breathing 2 up 1 down, and I think had 3 total breaths on the final length with my last 3 to the wall head down sprinting. My turns sucked though, I didn't "hit" the wall great on my stroke, had to kick in to most of the walls.

    200 Breast - 2:32.20 1st Place (no fast 15 & Overs were in the race, just one 13 year old that schooled me)
    32.6 / 39.9 / 41.2 / 38.5
    My pullouts (mainly the pulldown) were the savior of my race. My knee is sore enough that I can't put enough emphasis into my kick like I used to, so I have to rely on my upper body to do the work.
    (Note to KNelson: add up the first two splits of this race)

    100 Free - 52.42 2nd Place
    11.6 / 13.3 / 13.7 / 13.7
    Just a little slower all around compared to my relay lead off split a few hours earlier. I was out feeling great and had the lead by a shoulder at the 50, the kid pulled even at the 75, and passed me on the road home. I really wanted to catch him but was hurting bad. He went a 52.0 so I wasn't too far behind.

    Very good meet overall, left me feeling all warm and fuzzy all over...or maybe that's the lactice acid buildup from the lack of cool down after the final race***. I had about 4000 yards of swimming today counting all the races, warmups, cool downs. Got some nifty awards too! See the picture attached.

    *** After the last event of a meet, the cool down is moved to the Monday morning workout, and called "warmup".
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	Awards from Octoberfest USAS Meet 10-09-11.jpg 
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  12. Friday, Oct. 7, 2011 5:30pm (2nd swim of day)

    by , October 7th, 2011 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    100 Free
    200 Free
    200 Kick w/ board
    300 Free Pull
    200 IM Drill
    4 x 50 Free @ :40

    Honestly I felt like crap at this point, really really tight muscles in my arms. Wasn't really sure how'd I'd do with the main set:

    5 x 200 IM @ 3:05,
    went 2:45, 2:38, 2:35, 2:31, 2:24

    I started off kind of tired feeling and just swam it easy, then it got better on the 2nd one, and I decided to start descending to the end.
    The last one felt pretty good, and I probably could've gone faster had I done a #6.

    200 EZ
    2400 Yards

    OK, now I think I'm ready for my meet events on Sunday. 400 IM is my main event I'm shooting to do well in, after that I'll just race!
    I still have to go to work tomorrow for overtime, as well as get out for a little bit to coach my son's soccer team, and get back to work. Fun fun fun!
  13. Friday, Oct. 7, 2011 5:00am

    by , October 7th, 2011 at 10:31 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    100 Kick
    200 Free Pull
    200 Free
    100 Kick
    200 IM Drill

    4 x 125 Free @ 1:30 (held 1:27-1:28)
    This was almost a straight 500 with the lack of rest I was getting, but it kept me moving.

    Mini-mountain: (relaxed intervals)
    Base :30 + :20 per addt'l 25
    25 Free @ :30
    50 Free @ :50
    75 Free @ 1:10
    100 Free @ 1:30
    la la la... to
    200 Free @ 2:50 (went 2:15)

    Took about 5 minutes to with my buddy.

    Down the mountain - Alternating IM on the Odds, Free EZ on the Evens

    200 IM @ 2:50 (went 2:30)
    175 Free @ 2:30
    150 IM @ 2:10 (50 Fly, 50 Back, 25 Breast, 25 Free)
    125 Free @ 1:50
    100 IM @ 1:30 (went 1:14)
    75 Free @ 1:10
    50 IM @ :50 (50 Fly)
    25 Free @ :30

    outta here!
    3300 Yards

    I've got my next swim meet session on Sunday, swimming at a USA-S meet in Ellensburg, WA at Central Washington Univ.
    Swimming the 400 IM, 200 Back, 100 Fly, 200 Breast, and 100 Free. All SCY. Should be a good one. I feel great in the water. We'll see how I feel after the 13 year old kick my butt though.
  14. Thursday, Oct. 6, 2011 4:45am

    by , October 6th, 2011 at 11:38 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    100 Kick
    200 Free Pull

    8 x 50 @ :45
    2 each stroke in IMO

    15 x 100 Free Pull
    • 3 @ 1:30
    • 3 @ 1:25
    • 3 @ 1:20
    • 3 @ 1:15
    • 3 @ 1:10
    I was able to hold 1:06 and 1:07s on these all the way through. Got down to 1:05 on the last 3

    16 x 50 Kick w/ board @ 1:00
    settled in to holding :49/:50 for each. I can't really stay aerobic kicking going much faster than this, and I would also risk cramping up as well which is no fun.

    100 Free EZ
    3300 Yards
  15. Wednesday, Oct. 5, 2011 5:00am

    by , October 5th, 2011 at 10:01 AM (Fast Food Makes for Fast Swimming!)
    It was another one of those mornings. Tired, didn't want to be in the pool, and even after warmup I didn't feel like doing anything, but pushed onward anyway. The day got better later.

    300 Free
    200 Free Pull
    4 x 50 Kick w/ board @ 1:00
    400 IM Drill

    for 5 minutes

    16 x 100 Free @ 1:20 just swim them. held 1:08-1:10s
    This got me warmed up and more in the mood to swim, but most of my hour was used up by now.

    1 x 500 Free Pull, push it a little, dodging 2 others in the lane. (went 5:38)

    4 x 75 FAST IM - no Free @ 1:10 (went :50-:53) I had three people behind me doing freestyle so it forced me to sprint these. Felt good though but now time to get out

    3500 Yards
  16. Tuesday, Oct. 4, 2011 4:45am

    by , October 4th, 2011 at 10:32 AM (Fast Food Makes for Fast Swimming!)
    Wow...earlier and earlier. It's okay with me though. At least I get to swim. For the next 3 weeks or so, the high school girls team is taking over the pool (it's their pool anyway) from 5:45am-whenever. So us Masters, the few that come T-Th, decided to come in early so we can at least get a good 1 hour swim in rather than nothing at all, which was the case last week.

    In addition I got my annual flu shot yesterday, so now my right shoulder is sore, and the swimming arm rotation doesn't help any. I'm not giong to back off any in my training, there's meets coming up now.

    300 Free
    300 Free Pull

    9 x 100s
    • #1 Free @ 1:20 (went 1:14)
    • #2 IM @ 1:30 (went 1:20)
    • #3-4 Free @ 1:15 (went 1:11s)
    • #5 IM @ 1:30 (went 1:20)
    • #6-8 Free @ 1:10 (survived them about :01-02 sec rest)
    • #9 IM @ 1:30 recovery
    6 x 100 @ 1:30
    #1,3,5 - Fly, Back, Breast by 100s
    Evens - Free

    2 x 100 Free Pull @ 1:15
    2 x 75 Free Pull @ 1:00
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20

    6 x 50 Kick w/ board @ 1:00

    12 x 25 FAST @ :40
    Odds Free, Evens Fly
    This was way too much rest for me. I was getting bored on the wall watching the second hand moving, but I attempting to go fast, at least on the Flys.

    100 EZ
    3400 Yards
  17. Monday, Oct. 3, 2011 5:00am

    by , October 3rd, 2011 at 11:33 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    200 Free Pull

    3 x 300 Free @ 3:55 (held 3:30-3:35)
    3 x 300 Free Pull @ 3:50 (held 3:27-3:30)

    100 EZ

    4 x 50 Free @ :45 (while waiting for another to finish her warmup)
    got a nice breathful of water on the last one and almost killed myself trying to get the water out. I've taken in a fair share of water over the years, but nothing like this one!! It was a good thing I'm swimming on an empty stomach...

    5 x 200 IM @ 3:00 started @ 2:41, descended down to 2:26 on the last one
    I was following another person who was doing freestyle on these, so it was kind of nice to chase someone.

    3500 Yards

    Felt good with today's swim, though it started off sluggish like most Mondays after two days out of the pool. I'm hoping I can get started with the age group team one of these weeks soon. We'll just have to see what kind of a payment plan can be worked out for me, if any at all. I can't afford it otherwise... I'm only planning on 1 or maybe 2 age group practices a week.
  18. Friday, Sept. 30, 2011 5:30pm (double)

    by , September 30th, 2011 at 11:13 PM (Fast Food Makes for Fast Swimming!)
    I decided I needed to give myself a good butt kicking tonight, since I won't be able to swim over the weekend at all around here. And an IM intense workout was just the thing. I find these really make me tired a lot quicker than all freestyle sets.

    500 Free (longest straight warmup swim in a while)
    8 x 50 Kick on back @ 1:00
    300 Free Pull

    Main Set #1:

    Intervals for Free - :30 base + :15 for each addt'l length
    Intervals for IM - 3:00 base - :20 for each length taken away

    1 x 200 IM @ 3:00 (went 2:33)
    1 x 25 Free @ :30
    1 x 175 IM @ 2:40 (50 Fly, 50 Back, 25 Breast, 50 Free)
    1 x 50 Free @ :45
    1 x 150 IM @ 2:20 (50 Fly, 50 Back, 50 Free)
    1 x 75 Free @ 1:00 (:50)
    1 x 125 IM @ 2:00 (50 Fly, 50 Back, 25 Free)
    1 x 100 Free @ 1:15 (went 1:06)
    1 x 100 IM @ 1:40 (50 Fly, 50 Back)
    1 x 125 Free @ 1:30 (1:25)
    1 x 75 IM @ 1:20 (50 Fly, 25 Back)
    1 x 150 Free @ 1:45 (1:43)
    1 x 50 IM @ 1:00 (50 Fly)
    1 x 175 Free @ 2:00 (went 2:01)
    1 x 25 IM @ :40 (25 Fly)
    1 x 200 Free @ under 2:15 (put on the paddles and buoy to go a 2:11, my legs were shot)

    50 EZ

    Main #2 (less intensive)
    2 x 25 Fly @ :30
    2 x 50 Back/Breast @ :55
    2 x 75 Back/Breast/Free @ 1:15
    2 x 100 IM @ 1:40

    1:00 rest

    2 x 25 Fly @ :25
    2 x 50 Back/Breast @ :50
    2 x 75 Back/Breast/Free @ 1:10
    2 x 100 IM @ 1:30

    my legs and body were just shot and dragging by the end of this set.

    150 EZ

    Still had some time before the swim team took over the pool, so...

    8 x 125 Free Pull - goal to hold consistent times from 1st to 8th
    2 @ 1:45 (1:24/1:25)
    2 @ 1:40 (1:25s)
    2 @ 1:35 (1:25s)
    2 @ 1:30 (1:24, 1:21)

    200 Long and EZ
    5300 Yards in 90 minutes + 3200 Yards from the a.m.
    = 8500 Yards for the day...I'm pretty sure this is a personal masters best for distance in a day.

    Afterwards (from a little inspiration by KNelson), I talked with the new coach of the age group swim team here in Wenatchee, and told him of my interest to swim purely for the workouts. It would benefit me to have other lanemates, and I'm also fast enough that I will push the age groupers and keep them honest! Win-Win.

    I can't afford to pay the full monthly rates, and asked him about the possibility of a "dropin" rate, since I'd probably only swim maybe twice a week at the most with the group. I'd still get my 5 mornings a week with the masters group, so this will just be a little bonus. He's going to have to talk with the swimteam board next week at their meeting, and also with the treasurer, to see if a "deal" can be worked out. I sure hope so! If not, oh well, I can still continue swimming on my own at the YMCA lap swims. If the team accepts me, then I will drop out of the YMCA and use those funds to pay for my swim team costs.
    I really need to win the lottery.
  19. Friday, Sept. 30, 2011 5:00am

    by , September 30th, 2011 at 10:29 AM (Fast Food Makes for Fast Swimming!)
    Last night I decided to pull out my bike and go for a ride around "The Loop". The cities have made a recreational paved path along the two sides of the Columbia River, and crosses both ends on the bridges. Total distance for the loop is about 10 miles. Adding the 1 mile each way to the loop from where I started/ended makes ~12 miles. (That Guy, did I do my math right??). 40 minutes to complete the ride, and a hell of a hill climb on the last mile back up from the river's edge to the school where my daughter was doing her soccer practice. Felt good overall, though my knees and lower back feel a little sore this morning. I'll have to continue riding as much as the weather allows for it. Snow will be here in a month and a half or so.

    Friday am:

    300 Free
    200 Kick on back
    300 Free Pull

    2 x 150 Free @ 2:00 (1:45s)
    2 x 50 Fly @ :50
    2 x 150 Free @ 2:00 (1:43s)
    2 x 50 Back @ :50
    2 x 150 Free @ 2:00 (1:42/1:41)
    2 x 50 Breast @ :50

    2 x 100 Free Pull @ 1:10 (1:03/1:05)
    2 x 75 Free Pull @ :55
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    made all these intervals pretty easily

    8 x 50 Back @ :50 (held :38-41) working on trying to keep my arms moving at fast tempo (hard to do), still can't seem to get my kick going on backstroke, and I'm sure this is my downfall. I'm sure a faster continuous kick would in turn speed up my arm turnover, but I'm a freestyler/flyer so

    100 Free EZ

    200 Kick w/ board

    3200 Yards
  20. Wednesday, Sept. 28, 2011 5:00am

    by , September 28th, 2011 at 10:11 AM (Fast Food Makes for Fast Swimming!)
    I didn't like taking yesterday off from the pool, made this feel like another Monday in the water. Plus I had another hour of running around on the soccer field being referee of my daughter U9 soccer game again last night, which is getting kinda fun, though I still dislike running.
    11 more days till my next competition. USAS meet in Ellensburg @ Central Wash. Univ. Let the swim meet season begin!! I'm going to be busy till December.


    200 Free
    200 IM Drill
    200 Free Pull


    4 x 250 Free @ 3:15 (went 3:01, 2:58, 2:55, 2:51)

    50 EZ

    6 x 150 IM (100 IM, 50 Free) @ 2:15 last two: did 1:51, 1:50
    worked on my backstroke arms faster turnover

    50 EZ

    5 x 100 Free Pull @ 1:15 (range 1:05-1:11)
    arm muscles are sore/tired

    8 x 75 Free @ 1:05 (:48-:50s)

    50 EZ
    3600 Yards

    Updated September 28th, 2011 at 12:53 PM by jaadams1

    Swim Workouts , Daily Practices