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Daily Practices

  1. Monday, Sept. 26, 2011 5:00am

    by , September 26th, 2011 at 10:57 AM (Fast Food Makes for Fast Swimming!)
    Wow, this morning came really quick!! I got back into Wenatchee airport @ 11:40pm, and had to do a few things at home one I actually got in the house. Didn't get to bed till almost 1:00am! 3 1/2 hours later...BEEP BEEP BEEP!!

    Time to go to the pool again! Wouldn't miss it for almost anything.

    Warmup (very easy wakeup/stretch out from meet aftermath):
    400 Free
    400 Free Pull
    200 Kick
    200 Free

    Time to get rockin' again:
    8 x 125 Free
    2 @ 1:55 (1:31s)
    2 @ 1:50 (1:30, 1:29)
    2 @ 1:45 (1:27, 1:26)
    2 @ 1:40 (1:24, 1:20)

    1 x 500 Free Pull strong (dodging 2 other swimmers who got in with me)
    went 5:30 felt good

    8 x 25 Free @ :30 Fast legs

    100 EZ

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

    I'm not one to back off too much just cause I did a meet this weekend. I've still got a lot on my plate coming up soon, and don't want to dissappoint!
  2. Sunday, Sept. 25, 2011 Mesa Meet Results

    by , September 25th, 2011 at 07:42 PM (Fast Food Makes for Fast Swimming!)
    Wow...this was a quick one! I didn't have any idea the meet would get done as quick as it did. Apparently they only had just under 70 people in the meet, and from the looks of it, a lot were MIA on Day 2. Oh well, that just left more room for me to swim fast, or at least attempt to!

    800 Free - 9:26.85 (masters best by 28 seconds, also LMSC age group record) - this is one record I didn't already have, so I was happy with this.
    I felt really good going out in the race, and was feeling strong through the 400-500 point. I don't know my splits yet, but I'm guessing my 400 was around 4:38 or so. This was a nice swim overall. Helps that it was 1st race of the day.

    Had a 2nd warmup period here, that was roughly 20-25 minutes or so, and this was my only resting period for the remainder of the meet. Fort would have not been happy at this meet!

    200 Free: 2:08.55 (0.24 seconds slower that my best). Felt strong, missed a couple of turns by getting to close and "jamming" on the wall. I have this one videod for YouTube, and will get it on sometime Monday.
    [nomedia="http://www.youtube.com/watch?v=csynf1_hKgg"]9-25-11 Mesa, Arizona 200 SCM Free - YouTube[/nomedia]


    400 IM: 5:22ish Ugh!!! 14 seconds slower than my best, but it had 2 heats of 100 Flys between my 200 Free and this one. Lucky for PWB...he didn't swim the 200 Free like I did!
    I was planning to challenge Patrick on the fly portion of the race, and was with him to the 75...after that I let him have it, and did a 100 Back cooldown during the race. Not wanting to get "chicked", I had to semi-push the breaststroke to catch her, and then had to work the freestyle to stay ahead of her.

    50 Fly - 29.50 This was just a go for it race. I put everything I could into it, and was about 0.7 seconds slower than my best. The turn was bad because it was hard to judge the turn on the low bulkhead.

    400 Free - 4:36.9 (4 seconds off my best time, but 3 seconds faster than last March).
    I felt pretty good overall, considering what all I had gone through in the past hour and a half. Probably could've pushed it a little more, but that's in the past now.

    I had a successful meet, got to meet up with PWB, Debaru, Chowmi, Paul Smith, and I'm sure a handful of others. Got my butt kicked hardcore in most of my events, mostly by Sean Justice, and the guy they call "Starbucks". He only lapped my once in the 800, and zero times in the 400 Free (though it was close). Lots of fast swimmers in the meet. It was very humbling to not be at the top of the rankings. I had a lot of fun, and look forward to my next adventure outside the Northwest in the future. Where will I go, I don't know yet. Any offers for hosting?

    Updated September 26th, 2011 at 04:25 AM by jaadams1 (added video link 200 Free)

    Categories
    Swim Workouts , Daily Practices , Meets
  3. Friday, Sept. 23, 2011 5:00am

    by , September 23rd, 2011 at 12:05 PM (Fast Food Makes for Fast Swimming!)
    Final practice before heading to Mesa for the quick weekend trip. I'll be flying out of little ol' Wenatchee-town Saturday @ 11:00am, and via Seattle will arrive in PHX @ 3:30 or so. Going to hang out with a friend Saturday evening, and probably go to the Four Peaks Brewery in Tempe for some good eats and fun times. We went there after Nationals last spring. Apparently it's quite the hang out place being so close to ASU.

    Sunday (after a good McDonald's breakfast) I'll be meeting up with PWB, heading over to the Kino Aquatics Center for Day 2 of the East Valley Invite. We're still crossing our fingers for a 99 degree daytime high
    800 Free, 200 Free, 400 IM, 50 Fly, 400 Free. I'm expecting greatness on the 800 Free, and anything great after that in this non-populated meet will be just spectacular! I think the 50 Fly honestly will be the hardest event. Trying to go all out at that point will be tough. My training lately has be conditioned well enough that I should be fine for the majority of the day, but we'll see how the heat and dehydration play a role.

    I'll be flying out of PHX at 7:00pm, and again thru Seattle, returning home to Wenatchee @ about 11:30pm, just in time to (maybe) go to Masters practice for a cool down swim Monday morning @ 5:00

    I took a vacation day from work today, so was able to get in a nice 2 hour swim this morning. I just did the masters group practice, with a few modifications. Nothing too strenuous, just more yardage than my normal 1 hour:

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

    4 x 200 (1 each stroke, IM order) @ :30 rest
    50 Kick, 100 Drill, 50 Swim

    1 x 500 (alt. 75 Free EZ, 25 Stroke (FLY) Fast)

    1 x 300 "stretch out". 2 others hopped in right at 6:00am for a warmup, so I just swam easy with them.

    10 x 100 Free @ 1:30


    I needed this set to get me going. I was feeling like up until a few of these when I got the blood pumping
    • First 4, held 1:07/:08
    • #5 went 1:06 then thought "let's see if I can descend these"
    • #6 1:05
    • #7 1:03
    • #8 1:01
    • #9 1:00
    • #10 :58
    8 x 75 Free Pull @ 1:05 (held :49/:50) felt pretty good, not too tough

    6 x 50 Kick w/ board @ :55
    cramped up on #6 on my left hamstring...hurts like hell.
    I really hate doing kick sets so late in a practice

    8 x 25 FAST @ :45 did odds Free, evens Back
    Last one was ALL OUT Free from a dive (did not shave/taper, nor did I get a time). Felt good though.

    Cool down in the showers.

    -------------------
    4600 Yards
  4. Wed./Thurs. Sept. 21-22, 2011 5:00am

    by , September 22nd, 2011 at 11:00 AM (Fast Food Makes for Fast Swimming!)
    Wednesday:

    I didn't feel like swimming this morning, but I still showed up at the pool. Could've been because of my hour of running around being the referee at my daughter's soccer game the night before. Chasing the two teams around the field was rough (especially for a non-runner). Started off with my standard warmup, and then just stood there for a while. Got in a whoppin' 2000 Yards in an hour!!! Yippie Skippy!!

    Thursday: (4:45am)

    300 Free
    200 Free Pull

    10 x 50 Free @ :45 (:38/:39s)

    8 x 75 Free Pull @ 1:00 (:55s)

    20 x 25 Free @ :20 (make 'em)

    300 Kick w/ board
    -------------------
    2400 Yards in 45 minutes (had to get to work early today)

    I'm taking a vacation day from work tomorrow (Friday) for preparation for the Mesa meet. Part of my preparation will be a "reverse taper" by swimming the full 2 hour practice in the morning, and possibly another at either lunch hour or in the afternoon at the YMCA. I tend to do better overall at meets when I'm in hard training periods.
  5. Tuesday, Sept. 20, 2011 5:00am

    by , September 20th, 2011 at 10:57 AM (Fast Food Makes for Fast Swimming!)
    Went for a more "relaxing" swim this morning. I've been working hard lately so I took a vacation day today. Did a lot more kicking than normal...Eeeewwwwwyyyy

    Warmup:
    300 Free
    300 Free Pull

    12 x 50 Free w/ training fins @ :50
    SDK 7-8 kicks to middle off each wall

    20 x 25 Flutter Kick w/ board @ :30

    20 x 25 Dolphin Kick on back w/ training fins @ :30
    #1-10 Streamline, #11-20 Arms at side

    3 times thru (descending rounds):
    1 x 150 Free Pull @ 1:50 (went 1:45, 1:41, 1:37 by rounds)
    1 x 100 Free Pull @ 1:15 (didn't keep track of times here)
    1 x 50 Free Pull @ :55 (to restart at "top")

    100 EZ
    -------------------
    3200 Yards
  6. Monday, Sept. 19, 2011 5:00pm (2nd swim for QBrain)

    by , September 19th, 2011 at 11:41 PM (Fast Food Makes for Fast Swimming!)
    Got in again tonight, but only had a 1/2 hour before having to go coach the soccer team, so I made the most of it.

    Warmup:
    300 Free
    4 x 50 Streamline Kick on back @ 1:00

    Main Set:
    8 x 100 Free @ 1:10
    went 1:02, 1:07, 1:05, 1:06, then held 1:07s till the end
    I felt really comfortable with these once I got settled with a pace, and probably could've kept going for a while. Watch out Q!! The race to 30 is on!!

    100 EZ

    8 rounds:
    25 Fly @ :40 (:15-:16s)
    50 Free @ :40 (:31-:33s)
    -----------------------
    2000 Yards in 30 minutes + 3600 Yards from the a.m.

    5600 for the day!
  7. Monday, Sept. 19, 2011 5:00am

    by , September 19th, 2011 at 11:16 AM (Fast Food Makes for Fast Swimming!)
    Got the idea for this workout from PWB over the weekend:

    Warmup:
    300 Free
    300 Free Pull
    200 IM

    Main:
    200 Free @ 2:30 (2:18)
    50 Free relax @ :45
    150 Free @ 1:50 (1:42)
    50 Free relax @ :50
    100 Free @ 1:15 (1:07)
    50 Free relax @ :55
    50 Free @ :35 (:32)
    50 Free relax @ 1:00

    200 IM @ 2:45 (2:33)
    50 Fly @ :45
    150 IM (no free) @ 2:10
    50 Back @ :50
    100 IM (no breast/free) @ 1:25
    50 Breast @ :55
    50 IM (no back/breast/free) @ :40
    50 survival Free @ 1:00

    200 Free Pull @ 2:20 (2:11)
    50 Free Pull @ :40
    150 Free Pull @ 1:45 (1:36)
    50 Free Pull @ :45
    100 Free Pull @ 1:10 (1:05)
    50 Free Pull @ :50
    50 Free Pull @ :35 (:32)
    50 Free Pull @ :55

    4 x 75 (25 Fly, 50 Free) @ 1:00

    400 Kick w/ board
    ------------------
    3600 Yards

    The IM Round of the main set was a killer. My back and breast just aren't up to par yet, and may never be for that matter. Very nice set, kept it interesting to say the least.

    Less than a week till I get down to Arizona for the SCM meet. 800 Free, 200 Free, 400 IM, 50 Fly, 400 Free, all in one day! Yippie. I'm expecting greatness.
  8. Saturday, Sept. 17, 2011 11:00am Workout #9

    by , September 17th, 2011 at 05:23 PM (Fast Food Makes for Fast Swimming!)
    Yep, this was workout #9 for the week for me. A big week in preparation for Mesa's distance showdown next week on Sunday. I figure, since I'm putting out a little bit of $$$ for this one, I might as well be in shape for optimal performance.
    According to GTD, I'm at 27,700 Yards for the week. I'm about 99.9% sure this is a masters personal best for distance in a week.

    Borrowed this workout from Chris Stevenson, Greg Danner, and all others in the distance crew at convention. Looked good, and went for it. After the first main set, I had the same statement Chris had in his blog about it!

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

    Main:
    9 x 150 Free
    3 rounds of:
    • 150 Free @ 2:05 (1:50ish)
    • 150 Free @ 1:55 (1:45/1:46s)
    • 150 Free @ 1:45 (went 1:41, 1:42, 1:45 by rounds)
    No rest between rounds either. I used the 1st of each round as a recovery. I also changed the intervals to be descending on each, rather than going for an all-out blast on the 3rd one. But what a hell of a way to start off a workout!!!

    5 x 250 Free Pull @ 3:15
    went 2:55/2:56/2:54/2:51/2:50
    Felt really good getting to throw on the paddles and get moving here.

    100 EZ

    300 IM about 75% speed - went 4:10
    that was enough of that...

    8 x 25 Kick w/ board @ :30
    started cramping so had to quit kicking

    4 x 50 EZ Free @ :40
    --------------------
    4000 Yards - made it to my distance goal for the day in 65 minutes!
    -- very KNelson-ish

    Updated September 17th, 2011 at 05:47 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  9. Friday, Sept. 16, 2011 5:00am & 5:00pm (Doublin')

    by , September 17th, 2011 at 12:07 AM (Fast Food Makes for Fast Swimming!)
    5:00am practice:

    Warmup:
    200 Free
    300 Free Pull
    100 Fly Drill

    Kick w/ board @ :30 per 25
    not sprint, but not ez either
    25, 50, 75, 100 (1:40), 100 (1:37), 75, 50, 25

    Free @ :30 base + :15
    25, 50, 75, 100, 100, 75, 50, 25
    100s was 1:08 & 1:09


    Fly @ :30 base + :25
    25, 50, 75, 100, 100, 75, 50, 25
    didn't keep track of times, just swam it and survived.


    5 x 100 Free Pull @ 1:30 (cruised and held 1:08s)
    ------------------
    2600 Yards


    Just went for a nice'n easy day today. Nothing too intense. Borrowed the main set (25-100-25) from our masters group practice and modified to my liking. A lot more kick today than normal. Ucky Poo!!

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

    5:00pm (took just over an hour)
    Afternoon Double Up: I'd been thinking throughout the day how to best kill myself in the pool tonight, and I think I did a pretty good job of it!
    This workout was just me in the pool with the lifeguard on deck. No one else there until about the 3000 yard point. Very nice!

    Warmup:
    200 Free
    100 Kick on back
    200 Free Pull
    200 Back (I don't know why)
    100 Kick on back
    200 Free Pull

    Let the fun begin: (no rest, stay on interval)
    4 x 100 Free Pull @ 1:15 (held 1:06/1:07s)
    2 x 200 Free Pull @ 2:30 (2:15, then 2:12)
    1 x 400 Free Pull @ 5:00 (4:22) VERY happy with this time.

    100 EZ

    This is for Q-Brain (or whatever new name has been given to him):
    4 x 100 Free @ 1:10 (went 1:05, 1:07, 1:08, 1:09)
    I quit at 4 just because I basically came in at the interval. I was planning on going till I missed, and I figured that was close enough. He challenged me to get 30x100s by December...will work on it.

    100 EZ

    1 x 400 IM for time - went 4:56
    Fly hurt at the 75 or so, split 1:06 @ 100
    Back was somewhere around 2:28
    Breast about 3:51
    Free came home in around 1:05. this made me feel good about my training.

    100 EZ

    Almost got out here, but thought...MUST..GET...4...K...

    8 x 75 (Stroke, Free, Free by 25s) @ 1:00
    2 of each stroke, IM order

    100 EZ
    ----------------------
    4000 Yards! + 2600 Yards from the a.m. = 6600 Yards for the day.

    This wrapped up my 8th swim of the week, with a planned #9 tomorrow at the lunch hour. Bring on Mesa and PWB!! I'm ready!
  10. Thursday, Sept. 15, 2011 5:20pm (Round #2)

    by , September 16th, 2011 at 12:31 AM (Fast Food Makes for Fast Swimming!)
    Went to the warm YMCA pool for a second swim tonight. I had about 35-40 minutes to get in a swim while my older daughter was at soccer practice. This was a hauling a** workout pace too (sort of)!

    Warmup:
    300 Free
    300 Free Pull

    No rest between:
    3 x 100 Free @ 1:20 (1:10s)
    3 x 100 Free @ 1:15 (1:07/08s)
    2 x 100 Free @ 1:10 (1:07/1:04) was going to do 3, but the 2nd one wore me out.
    Still working on getting back to repeating on the 1:10 interval. It's tough!

    100 EZ

    3 x 75 Free @ 1:05 (:55-:56)
    1 x 25 Fly @ :30 (:15)
    3 x 75 Free @ 1:00 (:53-:54)
    1 x 25 Fly @ :30 (:16)
    3 x 75 Free @ :55 (:49-:51)
    1 x 25 Fly @ :30 (:16)

    50 EZ
    ------------
    2300 Yards + 3200 Yards from the a.m. = 5500 Yards for the day
  11. Thursday, Sept. 15, 2011 5:00am

    by , September 15th, 2011 at 10:59 AM (Fast Food Makes for Fast Swimming!)
    Warmup

    200 Free
    300 Free Pull
    4 x 50 SDK w/ training fins (25 on front, 25 on back) @ 1:00
    100 Free
    200 IM

    1 x 200 Free @ 2:40
    2 x 100 Free @ 1:20
    4 x 50 Free @ :40
    1:00 rest
    1 x 200 Free @ 2:30
    2 x 100 Free @ 1:15
    4 x 50 Free @ :35
    I held roughly a 1:11 per 100 pace in this whole free set. Not too much effort, a little sore from this whole week overall.

    1 x 100 Fly @ :15 rest
    3 x 50 Back @ :10 rest
    1 x 200 (100 Breast/100 Free)
    1:00 rest
    1 x 200 (100 Fly/100 Back) @ :15 rest
    3 x 50 Breast @ :10 rest
    1 x 100 Free

    100 EZ
    ------------------
    3200 Yards
  12. Wednesday, Sept. 14, 2011 5:00am

    by , September 14th, 2011 at 11:20 AM (Fast Food Makes for Fast Swimming!)
    Well, I went in this morning with a great workout in mind, but I just wasn't feeling good enough to finish it. I think I'm catching whatever my kids have caught from the first few days of school. They're sick, and now I'm not feeling great.

    Warmup:
    200 Free
    100 Kick
    200 Pull

    4 x 100 IM @ 1:30 sluggish...1:21s/1:22s
    3 x 200 IM @ 3:00 same...2:40-2:45s
    bailed on the next part:
    2 x 300 IM & 1 x 400 IM

    and did with the masters group:
    4 timed 3:00 swims, 1 of each stroke (Free, Fly, Back, Breast)

    Free made ~270 yards
    Fly made ~235 yards
    Back made ~230 yards
    Breast made ~220 yards

    This was good for me. I went for max distance in the 3:00 time and did pretty good.

    200 EZ and out
    -----------------
    2700 Yards
  13. Tuesday, Sept. 13, 2011 5:00am

    by , September 13th, 2011 at 10:51 AM (Fast Food Makes for Fast Swimming!)
    Felt like kicking my own butt this morning. 3rd practice over a 24 hour period...loads of fun!

    Warmup/Main:

    5 x 100 Free @ 1:30 (held 1:15s)
    4 x 100 Free @ 1:25 (1:12s)
    3 x 100 Free @ 1:20 (1:11/1:12)
    2 x 100 Free @ 1:15 (1:08/1:09)
    1 x 100 Free @ 1:10 (1:06)

    5 x 200 Free Pull @ 2:30 (held 2:20s)

    100 EZ

    2 x 100 Fly @ 1:30 (1:11/1:13)
    4 x 50 Fly @ :45 (:35s)
    8 x 25 Fly @ :30 (:16s)

    For this fly stuff, I had my buddy in the next lane over doing the same thing freestyle, so it kept me going that way. Started hurting halfway through the set.

    8 x 25 SDK on back @ :15 rest

    100 EZ
    -----------------
    3500 Yards
  14. Monday, Sept. 12, 2011 5:00pm (Round #2)

    by , September 12th, 2011 at 11:24 PM (Fast Food Makes for Fast Swimming!)
    I had a quick 30 minutes to get in a second swim before I had to be off to coach my son's soccer practice at 6, so I made the most of my time.

    Warmup

    100 Free
    100 Back
    100 Free
    100 Back
    200 IM

    Itty bitty fly set:
    4 x 75 @ 1:10 (Fly, Free, Free by 25s) held :54/:55
    4 x 75 @ 1:05 (Fly, Free, Free) :54/:55
    4 x 75 @ 1:00 (Free, Free, Fly) last 2 were :53 and :51
    4 x 75 @ :55 (All Free) :50-:52
    no rest between rounds, and changed it up for the fly portion on the 3rd round for an added degree of difficulty, but did just fine.

    100 EZ
    ----------------
    1900 Yards - 30 minutes
    + 3500 Yards from the a.m.
    ----------
    5400 for the day

    Updated September 12th, 2011 at 11:33 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  15. Monday, Sept. 12, 2011 5:00am

    by , September 12th, 2011 at 11:42 AM (Fast Food Makes for Fast Swimming!)
    Ahhhhh... back to the good ol' schedule again. I like my 5:00ams. I know a lot of you probably think I'm crazy, but I can get the most bang for my buck that way (too much family life stuff in the afternoon). I usually always have the "fast lane" to myself until about 10-15 minutes before 6, so that gives me a good 45 minutes or so to "git 'r dun"
    I felt a bit sluggish in the water today, though I was still able to maintain a good tempo, and wasn't too out of breath. Decent considering I only swam twice last week for a grand total of 7000 yards.
    2 more weeks until the SCM Desert Distance Slaughterhouse with PWB in Mesa, AZ. Going to be fun!

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

    3 rounds of: (no rest between rounds)
    1 x 200 Free @ 3:00 (held 2:35ish, more of an ez stretch out)
    1 x 200 IM FAST @ 3:00 (went - by rounds: 2:29, 2:28, 2:25)

    100 EZ

    Pull mountain: (speed up tempo on decline side of the mountain)
    50 Free Pull @ :40
    100 Free Pull @ 1:20
    150 Free Pull @ 2:00
    200 Free Pull @ 2:30
    150 Free Pull @ 1:50
    100 Free Pull @ 1:15
    50 Free Pull @ :35

    4 x 50 Free @ :45
    8 x 25 Free/Fly @ :25

    ------------------
    3500 Yards and Feeling Good.
  16. Friday, Sept. 9, 2011 5:00am Finally Back In!!

    by , September 9th, 2011 at 10:13 AM (Fast Food Makes for Fast Swimming!)
    Finally, after a 3-4 day leave of absence from the pool, I'm back in the water...though it was only for a short 30 minutes. It felt great to be back!

    Got in a quick sprint workout! (Sprint meaning fast, not short stuff)

    Warmup:
    1 x 100 Free
    1 x 200 Free Pull
    1 x 100 Kick on back

    2 x 200 Free @ 2:30 (2:20/2:18)
    2 x 150 Free @ 1:50 (1:41/1:42)
    2 x 100 Free @ 1:15 (1:08/1:07)
    2 x 50 Free @ :35 (:30/:31)

    5 x 100 Free Pull @ 1:15 took it easy, held 1:10s

    4 x 25 Fly @ :15 rest stretching out/ cooldown
    -------------------
    2000 Yards in 30 minutes
  17. Monday, Sept. 5, 2011 5:00am Labor Day Swim

    by , September 5th, 2011 at 11:21 AM (Fast Food Makes for Fast Swimming!)
    I had big intentions of making a full 2 hours this morning, but I kicked my butt so hard in the first half of the workout that I had to cut it short. Too physically exhausted now.
    Good thing I have to work now...on Labor Day! That's the joy of being in the maintinence work. I get to work while others are at play. At least I still get to swim...it's what keeps me sane.

    Warmup:
    500 Free
    400 Free Pull
    300 IM Drill
    200 Kick w/ board (it was at this point that the other swimmer finally started hopping in the pool)
    So I scored a 1200 for my "count the yardage" game.
    100 Free

    Workout design borrowed from Ghat Tuy: (no breaks till the end)
    4 x 150 Free @ 2:00 (1:47s)
    4 x 125 Free @ 1:35 (1:29s)
    4 x 100 Free @ 1:15 (1:10/1:11)
    4 x 75 Free @ :55 (:51/52s)
    4 x 50 Free @ :40 (:35s)
    4 x 25 Free @ :20 (17s?)

    100 EZ Kick

    Round 2: (IM Order)
    skipped the 4 x 150 (this was for time constraints)
    skipped the 4 x 125 (and because I didn't want to feel the pain )
    did:
    4 x 100 @ 1:30 (1 each stroke)
    4 x 75 @ 1:05
    4 x 50 @ :45
    4 x 25 @ :25

    200 Free Pull
    100 EZ
    ---------------
    5000 Yards in 90 minutes
  18. Friday, Sept 2, 2011 5:05am 300+

    by , September 2nd, 2011 at 11:45 AM (Fast Food Makes for Fast Swimming!)
    Warmup/Main/Go till 300 miles

    Going down the mountain (8,7,6,5,4,3,2,1)

    800 Free
    700 Free Pull
    600 (4 x 150 Free @ 2:00) held 1:50s
    500 (4 x 125 Free Pull @ 1:35) held 1:29/30
    water break for 1:00
    400 IM for time (had to add a little flavor to the workout) went 5:10 Pretty good for this point of the yardage day!
    300 (3 x 100 Free @ 1:20) 1:13-15s
    200 (4 x 50 Free @ :40) :38s
    100 (4 x 25 Free @ :20) :17/18s

    200 cooldown
    -----------------
    3800 Yards in a little over 55 minutes.

    Had a late start, the guy with the key was a few extra minutes late. Wasn't sure if I was going to be able to make it, so I just busted my a** from the first 800, and didn't stop much in between sets.

    After my water break I was a little re-energized so I went for a timed 400 IM. Great feeling until the 75... and the ouchy. Recovered in the back and brought it home hard.
    The 3,2,1 part at the end was just a recovery aerobic swim. My muscles are sore, probably a combination of the daily double I did yesterday & this. My last 3 practices have totaled almost 11,000 yards, which is a lot for me. Some age groupers and GDanner do that in one session!

    After inputing my GTD data, here's what it said:

    300.00 miles swum (=528,004 yards, =482,807 meters).
    Most recent milestone achievement: 300 miles on 09/02.
    But still said:
    You'll need to pick up the pace to achieve your goal this year.

    STUPID COMPUTER!! I can never make this thing happy!
  19. Thursday, Sept. 1, 2011, 5:15pm (Round #2)

    by , September 1st, 2011 at 11:37 PM (Fast Food Makes for Fast Swimming!)
    Going for the daily double and some today. And I felt great doing it. Get ready in 3 weeks PWB, here I come.
    I just might be able to crack 300 miles tomorrow morning, but it'll be tough in an hour to get there. I'm still 36 miles behind my goal pace, but I'll start gaining on that really quickly now. I just had to work too much and not swim over the summer, so I got a little behind schedule.

    After tonight's swim, here's my GTD page:
    My Go The Distance 2011 Progress
    297.84 miles swum (=524,204 yards, =479,332 meters).
    Most recent milestone achievement: 250 miles on 07/13.
    2.16 miles (= 3,796 yards, = 3,471 meters) to next milestone (300 miles milestone).
    My Go The Distance 2011 goal: 500.00 mi. Progress towards goal:

    You'll need to pick up the pace to achieve your goal this year:
    My goal pace: 334.25 miles required as of today to reach my goal by the end of the event
    My actual current pace: 297.84 miles as of today


    Workout/Warmup:
    500 Free
    400 Free Pull
    300 IM (K, Dr, S by 25s)
    200 Kick w/ pullbuoy out front on stomach - this was harder than I thought!
    100 Free

    10 x 50 Dolphin Kick w/ training fins @ :55
    All with minimum 6 underwater kicks each wall
    #1-5 SDK on back, #6-10 Kick w/ arms at side
    100 Breaststroke Kick to keep the legs from cramping up

    Here's a page out of KNelson's workouts:
    4 x 125 Free @ 1:30 (1:24, 1:27, 1:25, 1:24)
    1 minute rest


    4 x 125 Free w/ rotating 25 Fly in middle @ 1:40
    • 25 Fly, 100 Free (went 1:27)
    • 25 Free, 25 Fly, 75 Free (1:28)
    • 50 Free, 25 Fly, 50 Free (1:26)
    • 75 Free, 25 Fly, 25 Free (1:24)
    4 x 75 Free Pull @ :55 (held :49-:51)
    right into
    4 x 25 Free FAST @ :20 (held :15-:16)

    100 EZ

    I was feeling good tonight so I went for a 100 Free AFAP from a push (took off the drag suit, was wearing an older TYR Fusion2 jammer, did not shave)
    -went :57 I was happy with this. My quads were trying to cramp off each pushoff on the turns, if I would've given even one dolphin kick in the pushoffs it would've been insta-cramp!

    100 EZ and out
    -------------------
    3800 Yards + 3300 Yards from the a.m. = 7100 Yards for the day.


    Looks like I need 3800 Yards tomorrow to hit 300 Miles on GTD. That'll be tough in an hour, but possible.
  20. Thursday, Sept. 1, 2011 5:00am

    by , September 1st, 2011 at 10:38 AM (Fast Food Makes for Fast Swimming!)
    Did some play with the weights at home last night for a little bit. I did 100 reps of the 45 pound bar in 3 sets (50, 30, 20) bench press. Did a few other things as well. I'm feeling it a little right now, but not any hurting.

    Warmup:
    400 Free
    8 x 50 Kick w/ board @ 1:00
    400 Free Pull

    4 x 200 IM @ 3:00 (held 2:41-2:44)

    took 1 minute rest
    1 x 200 IM semi-fast - wearing a size 30 brief with a size 38 mesh drag suit on top, push start, did not shave or taper for this
    went 2:26 breathing very hard after this...wanted to die.

    100 EZ kick on back


    6x thru:
    • 100 Free @ 1:20
    • 50 IM (12.5 of each) @ :55 these were difficult to remember to switch strokes in the middle of the pool
    100 EZ
    ----------------
    3300 Yards in 1 hour

    I updated my upcoming meet schedule w/ events on the header section of my blog, so if you want to race me, you know where to go!