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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Friday, Sept. 16, 2011 5:00am & 5:00pm (Doublin')

    by , September 16th, 2011 at 11:07 PM (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!
  2. Thursday, Sept. 15, 2011 5:20pm (Round #2)

    by , September 15th, 2011 at 11:31 PM (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
  3. Thursday, Sept. 15, 2011 5:00am

    by , September 15th, 2011 at 09:59 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
  4. Wednesday, Sept. 14, 2011 5:00am

    by , September 14th, 2011 at 10:20 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
  5. Tuesday, Sept. 13, 2011 5:00am

    by , September 13th, 2011 at 09:51 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
  6. Monday, Sept. 12, 2011 5:00pm (Round #2)

    by , September 12th, 2011 at 10:24 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 10:33 PM by jaadams1

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

    by , September 12th, 2011 at 10:42 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.
  8. Friday, Sept. 9, 2011 5:00am Finally Back In!!

    by , September 9th, 2011 at 09:13 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
  9. Monday, Sept. 5, 2011 5:00am Labor Day Swim

    by , September 5th, 2011 at 10:21 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
  10. Friday, Sept 2, 2011 5:05am 300+

    by , September 2nd, 2011 at 10:45 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!
  11. Thursday, Sept. 1, 2011, 5:15pm (Round #2)

    by , September 1st, 2011 at 10:37 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.
  12. Thursday, Sept. 1, 2011 5:00am

    by , September 1st, 2011 at 09:38 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!
  13. Wednesday, August 31, 2011 5:00am

    by , August 31st, 2011 at 10:29 AM (Fast Food Makes for Fast Swimming!)
    I did a little medicine ball work last night, but nothing that's going to kill me. Just bored in front of the tv pretty much.

    Warmup:
    200 Free
    300 Free Pull

    Main Set: I pulled this out of my "bag of tricks" of workout I have saved for fun times.

    1 x 350 Free @ 4:40
    2 x 100 Free @ 1:20
    1 x 300 Free @ 4:00
    2 x 100 Free @ 1:20
    1 x 250 Free @ 3:20
    2 x 100 Free @ 1:20
    1 x 200 Free @ 2:40
    2 x 100 Free @ 1:20
    Whew...that was a 1900 yard set, pretty big for me. One thing I did work on was to focus on my streamlines during the 100s. My streamlines really go to s*** if I don't think about them, especially in longer swims.

    6 x 100 Dolphin Kick w/ training fins (50 Streamline on back/50 arms at side on back) @ 1:45
    My abs were killing me on these. That's supposed to be good I guess

    500 Free Pull
    --------------------
    3500 Yards
  14. Tuesday, August 30, 5:00am

    by , August 30th, 2011 at 09:04 AM (Fast Food Makes for Fast Swimming!)
    Got started a little late...the Tues/Thurs coach isn't always on time, and when I have to get out by 5:30am, every minute really counts!

    Warmup:
    500 Free
    3 x 100 Free @ 1:30

    Main Set from tjrpatt yesterday:
    2 rounds of:
    3 x 100 Fly @ 1:30
    1 x 200 Free @ 3:00

    1st round 1:09/1:13/1:15, 2nd round (with zoomers) 1:11/1:12/1:13

    -------------------
    1800 Yards in 27 minutes

    Updated August 31st, 2011 at 10:32 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  15. Sunday, August 28th, 2011 Water Park Swim

    by , August 28th, 2011 at 11:50 PM (Fast Food Makes for Fast Swimming!)
    Today we had our birthday celebration party for my 2 year old girl, and took the big extended family with tons of kids to the Moses Lake Water Park, in wonderfully HOT Moses Lake, WA, about 70 miles away from here. Also got a $206 speeding ticket on the way there. SUCKS! It's not my fault the police officer was right there!

    I like most other swimmer cannot stand to go to a public pool and not have the urge to swim laps. I did spend many hours with my kids, nephews, and nieces, but took about 40 minutes for myself to do a little yardage in the wave pool. The had two rope lines marking off lap lanes at the end of the 50 meter pool, going widths for the 25 yard direction, but with about 300 people or so in the pool, the waves were pretty much HUGE! I did my best, and only had one encounter with a "speed bump" who happened to be a clueless adult (See the thread about "swimming stereotypes")

    200 Free
    100 Back (no flags, outdoor, )
    200 Free

    5 x 100 (50 Fly, 50 Free) @ ~:20 rest

    5 x 100 Free @ ~:07-:10 rest I hit my speed bump in here as I pushed off for one of the repeats. Apparently he had to "cross the road" I hit him hard too, right off my initial streamline at the start of a 100 (I didn't see him so it was not intentional). Too bad for him though, shouldn't have been playing in the freeway!

    20 x 25 Alt 2x Fly, 2x Free @ ~:15 rest

    ----------------
    2000 Yards of semi OW swimming
    Added to yesterday almost completes my 5K swim

    After this I just had fun with the kids and got plenty of sun. It's gonna feel really good tomorrow.
  16. 8/27/11 CAST Classic OW Swim - DNF

    by , August 27th, 2011 at 07:19 PM (Fast Food Makes for Fast Swimming!)
    Today was the 5K OW swim in Coeur d' Alene, Idaho. It was a beautiful day, getting up into the 90s in the afternoon, with the water temperature 70-71 degrees. I was all ramped up to compete in my very first ever OW event.

    WOW! This was a totally different monster for me. A HUGE difference from back and forth in a pool.

    It started off as an in the water start, and I lined up next to the fastest USA swimmer in the group of 5K participants (they had the Masters separated from the USA swimmers for scoring). He turned out to be a junior at Seattle University, and a fairly quick one too. The coaches on the side told me to try to hang with him, and I did.

    The race started, and he and I, and another 15 yr. old (or so) girl were together. I was told after the race that the three of us were so far ahead at the first turn that nothing could stop us. Well, nothing sure got a hold of me later in the swim. I had no problem with the swimming portion of the race, but had a real pain in the a** with the sighting for buoys, goggles fogging, etc. Also getting my breathing under control in the cold water was very difficult for a while. I was almost in "panic mode" during the first part of the swim. After the first turn, I settled in right behind the other college swimmer and just let him do the sighting, and I played "follow the leader". I honestly didn't care where he took me, I was just going to stay right on his tail. Apparently the girl behind me had the same plan for trailing me, because once I stopped to clean my goggles, and she plowed right into me! We had lots of waves out on the outer part of the course from passing boats, and this made for difficult navigating. I was occasionally trying to sight for the buoys, but it was tough.

    The final turn for "home" on the first lap was the worst part - directly back in towards the sun, and the buoy pattern was tricky the way they had it along the shoreline to pass near the feeding station (for 10K people), and to go around a point of the beach that stuck out. Worrying about trying to find the buoys so I didn't go on the wrong side of them and get DQ'd, while looking into the sun, eating waves, trying to follow the bubble trail of the college guy, passing the 10K participants (who started 5 minutes before us 5K participants). It just turned into a hellish swim for me at this point. Mind over matter wasn't going to work for me. I was done. I got back to the end of the first lap at 2.5K and climbed out of the water, ending my race with a DNF (since I was signed up for the 5K). Afterward, I was a little P.O'd at myself for not completing it, but that's the way it went! At least I made it safely back.

    I didn't even check my time for one lap, but the guy I was hanging with ended with a 1:20 for his 5K time, so I'm sure I would've been right with him, or at least close by. I wasn't tired, my muscles didn't hurt, and I wasn't cold after my swim. It was just the mental aspect of the swim that I couldn't beat. It takes a very special swimmer to be able to race these OW swims, and I congratulate any and all that swim them. As for now, I'm going to stick with my pool swimming, and competitions. I'll make up the 2.5K that I missed out on today tomorrow at the water park when I go with my family.

    I've attached a couple of pictures from the event, one showing the lake and the nice conditions for the swim prior to the race, and the second one is a group from our Masters teams here in eastern Washington and northern Idaho. (I'm the 3rd one from the right)
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	Lake Coeur d 'Alene for CAST Classic.jpg 
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ID:	6751   Click image for larger version. 

Name:	CAST Classic Hydropower Masters Crew.jpg 
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  17. Friday, August 26, 2011 5:00am

    by , August 26th, 2011 at 09:43 AM (Fast Food Makes for Fast Swimming!)
    5:00am!!



    I love my morning workouts. I'm glad they're back. We only get to use the high school pool in the mornings during the school year, and that time has returned. It's a plus for many reasons: cooler water, swimming before I'm tired from work, family time in the evenings, etc. Yippie!

    Tomorrow in Coeur d'Alene, Idaho is the CAST Classic 5K OW swim for me! Wish me luck so I may reutrn to blog again!

    Today was my "taper" practice before the event. As you can tell, I do better with more intensity rather than rest.

    Warmup:
    200 Free, 100 Kick, 300 Pull
    200 IM Drill, 100 Kick, 300 Pull

    1 x 100 Free @ 1:20
    1 x 200 Free @ 2:40
    1 x 300 Free @ 4:00
    1 x 200 Free @ 2:40
    1 x 100 Free @ 1:20

    100 EZ

    5 x 150 Free Pull @ 1:50 (held 1:44-45s)

    50 EZ

    5 times thru:
    1 x 25 Fly @ :30 FAST
    1 x 50 Free @ :50 EZ

    50 EZ and out to work
    ------------------
    3500 Yards in 60 minutes
  18. Wednesday, August 24, 2011 4:50pm

    by , August 24th, 2011 at 09:59 PM (Fast Food Makes for Fast Swimming!)
    I got to warmup with the high school girls at the end of their practice: They were doing 5 x 200 Free @ 3:00. I did the last 2

    Warmup:

    2 x 200 Free @ 3:00 (held 2:15s to stay ahead of the girls)
    (Girls done here)
    400 Free Pull
    200 Kick w/ board

    Modification of a Tall Paul workout:
    4 x 100 Free @ 1:25
    1 x 300 Free Pull @ 4:00 (went 3:30)
    3 x 100 Free @ 1:20
    1 x 300 Free Pull @ 4:00 (went 3:31)
    2 x 100 Free @ 1:15
    1 x 300 Free Pull @ 4:00 (went 3:35)
    1 x 100 Free @ 1:10
    1 x 300 Free Pull @ 4:00 (went 3:35)

    The hardest part was the transition into the pulling sets where I had to get the buoy and paddles on. Lost a few seconds in the 300s but stayed on interval.

    100 EZ kick

    12 x 50 (stroke/free) @ :50
    (4 fly/free)(4 back/free)(4 breast/free)

    100 EZ and out

    -----------------------
    4000 Yards in 1 hour!!!


    CAST Classic 5K OW swim in 3 days! "Day of the event" registrations can be done if anyone want to make the trek to CDA, Idaho in the wee hours of Saturday morning.

    Updated August 24th, 2011 at 11:53 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  19. Tuesday, August 23rd, 2011 5:00pm

    by , August 23rd, 2011 at 10:14 PM (Fast Food Makes for Fast Swimming!)
    I got to the pool today and saw my Masters coach there today. She just stopped by to see the high school girls team that was getting started with their practices for the season. My coach informed me that we're now using the High School pool in the mornings for workouts, so !!!
    Now I just have to hope my work schedule opens up a little so that I can get into the pool at 5am! Most days I'm already working by then.

    Tonight:

    Warmup:
    100 Free, 50 Back, 100 Free, 50 Back
    400 Free Pull
    100 Fly Drill

    5 x 100s @ 1:45 building 100 Fly
    1- 25 Fly, 75 Free
    2- 50 Fly, 50 Free
    3- 75 Fly, 25 Free
    4- 100 Fly (went 1:11)
    5- 100 Free relaxed

    4 x 100 Free @ 1:30 stretch out

    1 x 100 Free Pull @ 1:30
    1 x 200 Free Pull @ 2:45
    1 x 100 Free Pull @ 1:30
    1 x 300 Free Pull @ 4:00
    1 x 100 Free Pull @ 1:30

    16 x 25 @ :30
    Odds Free, Evens Fly

    100 EZ
    -------------------
    3000 Yards 55 minutes

    4 more days till the CAST Classic!
  20. Monday, August 22, 2011 7:30pm

    by , August 23rd, 2011 at 12:18 AM (Fast Food Makes for Fast Swimming!)
    I finally got to get into the pool after a long time away from the pool (since last Thursday). Between work and coaching for my son's soccer team, and getting my older daughter to her soccer, I don't get to swim too much. I can't wait for the school year to start so I can begin my morning workouts again!

    Tonight for a quick 30 minutes: 2/3 of the pool was public swim, and 2 lanes for laps were open. Felt sluggish, but it was good to get in.

    500 Warmup (200 Free, 100 Back, 200 Free)
    5 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20
    6 x 50 Free @ :50 cooldown and out
    ----------------
    2000 Yards

    5 more days till the CAST Classic 5K OW Swim in Lake Coeur d' Alene, Idaho.

    I probably could've got in a little more, but the lady I shared the lap lane with started talking to me about Masters swimming. She said she's been trying to find out when/where they practiced, so I spent about 8 minutes talking to her about the program here in Wenatchee.
    She's not the greatest of swimmers, but she has the will to learn, and seems eager about it. She was concerned about being so "old", and not swimming fast. (she's probably about 50 or so). I told her that I'm one of the youngest in the group at 34, and then it jumps to the upper 30s, mid 40s, and mainly 50s and 60s for the rest of the group. We have 3 in their 70s, and one in the 80s. She was very surprised that people still swam at that age!
    Hopefully she'll be there at practices in a couple weeks. I'm recruiting!!