Fast Food Makes for Fast Swimming!

Swam the Animal Meet tonight in Canby, OR. There were 3 versions to pick from, sprint, middle, and distance. I took the distance choice: 400 IM, 200 Fly, & 1000 Free.
This is the pool/team that I used to asst. coach with after college for 4 or 5 years, so it was kind of a nice reunion to visit all the old coaches/parents/kids (who have really grown up a lot in the 7-8 years I've been away.)
The meet went really fast, so not a lot of rest. There were only 38 people entered in the meet, and with the amount of No Shows, it went even quicker. Plus the pool was around 84-85 degrees, way too hot for racing, but I made it anyway.

400 IM: 4:39.xx
rough splits: 1:00.5/1:14.5/1:22ish/1:01.5
I just couldn't get out fast enough in the race. The hot water in the pool just made me feel too relaxed. It was still a Masters swimming best time which is good (dropped 7 seconds, but I know I can go faster).

about 15 minutes later:
200 Fly: 2:08.50
rough splits: 27.7/32.3 (1:00.0) 34/34.5
On this one I just took it out relaxed, not even expecting to do as well as I did. The worst part was going toward the 125 point and beyond when the other swimmers waves started getting bigger and bigger every time I passed them in the opposite direction. Still it was just off my Masters best time which I can handle.

1000 Free: 11:43
This one was just a goof around swim. I didn't want to swim it after the other swims, I was just tired. But I'm not one to back out of a race. I just made it interesting by swimming the 1000 alternating 50 Fly/50 Free until the 700 point. Then I did a 200 free easy, and came home with my last 100 AFAP hitting I think a 1:01 or so for the last 100. I'll have another chance at the 1000 at our Inland NW Champs meet at the end of March for the TTs.

Got the award for the fastest cumulative time for the distance category (cool trophy). It was nice to get an award like this in masters swimming, even though I didn't really have any competition in the events. Something good to show the kids when I get home.

After the meet my buddy from Portland took me out to eat at Burgerville where I overstuffed myself on Cheeseburgers (4), a large strawberry shake and a Coke.

One more meet to come next Sunday (2/20) out in Kirkland, WA. 200 fly (again), 200 IM, 100 Back, 100 Breast, 500 Free. After this I can have a weekend off.

Attached Thumbnails

   

I had to go into work this morning...at least I'm getting a little bit of OT that will help pay for the gas to the meet tomorrow.

I went for a swim at the YMCA last night, didn't really do much. There were 6 kids playing in the 1/2 of the pool for open swim, and the other 3 lanes were set for lap swim.. I was the only swimmer there, and I just splashed around. I probably got about 2000 yards in over the night, with nothing in particular...just loosening up the muscles. At the end of the swim, I took a minute of rest and went for a fast 100 fly from a push. I felt really sluggish though, and came in at 1:02. That's decent enough considering how I was feeling. Hopefully I'll be under a minute leading off my 400 IM tomorrow.

400 IM, 200 Fly, 1000 Free

I'm going to go for it in the IM, relax the 200 fly, and see how I feel for the 1000 at the end. Who knows, maybe I'll do great!!

Now, to start my 5 hour drive to Oregon so I can visit my grandparents (and get a free night of sleep).

Warmup:
200 Free
100 Kick
150 Free
100 Kick
100 Free
100 Kick
50 Free

200 Free Pull

400 Free
4 x 25 Fly @ :45
300 Free
4 x 50 Back/Breast @ 1:15
200 Free
4 x 75 Back/Back/Breast @ 1:45
100 Free
4 x 100 IM @ 2:15

8 x 50 Kick @ 1:00

200 EZ
-----------------
3600 Yards

I just felt sluggish today...tomorrow is another day

Arms are a little sore from my pushup set I did yesterday - totaling 150 of them in sets of 10.

Warmup:
200 Free
200 Back
100 Kick
300 Pull
200 IM

Mini-Hill: I took about 15-20 sec. rest after each, hold 80-90% effort
50 Free
100 Free
150 Free (1:41)
200 Free (2:13)
150 Free (1:40)
100 Free
50 Free

300 Free Pull

With group of 5 people:
16 x 100
#1-4 Kick w/ fins @ 2:00 (did SDK 50 on front/50 on back)
#5-8 Free Pull @ 1:40
#9-12 IM @ 1:45 (this was just like a wave pool)
#13-16 Free @ 1:30 (1:07, 1:05, 1:05, 1:02)
--------------------
3700 Yards

Got this workout from Tom Patterson's practice the night before...I did some modifications to it so it wasn't all fly, but it was still a killer.

Warmup:
200 Free, 100 Kick, 200 Pull

(No breaks till the end, just swim right thru on interval)
8 x 50 @ 1:15 (2 each stroke) FAST
1 x 400 IM @ 6:00 FAST (I went 5:02)
4 x 100 Free EZ @ 1:30

6 x 50 Free @ 1:00 FAST
1 x 300 Free @ 4:30 FAST (I did pull, went 3:25)
3 x 100 Free EZ @ 1:30

4 x 50 Fly @ 1:15 FAST
1 x 200 FLY @ 3:00 FAST (Wow!! Talk about bringing the pain!!! - 2:28 was all I had)
2 x 100 Free EZ @ 1:30

2 x 50 Free @ 1:00 FAST
1 x 100 Free @ 1:30 FAST (1:01)
1 x 100 Free EZ

Finally got to take a break...doing this solo was tough.

8 x 75 Kick w/ fins @ 1:20
-odds 50 w/ board, 25 SDK 1 breath @ middle
-evens 25 SDK 1 breath/50 w/ board

4 x 25 FAST Swim w/ fins @ :45 (2 Fly, 1 Free, 1 Back)
----------------
4200 Yards

This was a tough day...gonna start bringing it down again. Got the Animal Meet on Sunday afternoon in Oregon.
400 IM, 200 Fly, 1000 Free

I took today as a nice recovery day from the meet on Saturday. Like Kirk Nelson was saying in his blog...I was feeling like BLAH today in the water. It was good to just get in some easy middle distance stuff to stretch out. I'll hit it hard again tomorrow.

Warmup:
400 Free
300 Pull
200 IM
100 Kick

200 Free
150 Free
100 Free
50 Free all with 15 sec. rest

200 IM
150 IM no free
100 IM no breast/free
50 IM no back/breast/free all with :15 rest

With group of 3 people:
5 x 200 @ 3:00
#1-3: 50 free/25 back/50 free/25 back/50 free
#4-5: 50 free/25 breast/50 free/25 breast/50 free I did flipturns in & out of the breast too

10 x 50 Kick w/ fins fast @ 1:00

5 x 100 @ 1:30 (I had to do one tougher set today)
1. 100 Free
2. 25 Fly, 75 Free
3. 25 Fly, 25 Free, 25 Fly, 25 Free
4. 25 Fly, 25 Free, 50 Fly
5. 100 Fly
---------------
4000 Yards

I just registered for a couple more... 'tis the season!

Sun, Feb. 13th: Animal Meet in Canby, OR:
400 IM, 200 Fly, 1000 Free

Sun, Feb. 20th: Lake Washington Meet in Kirkland, WA:
200 Fly, 200 IM, 100 Back, 100 Breast, 500 Free

Sat, Mar. 5th: SCM Meet @ Kroc Center in Cour D' Alene, ID:
400 IM, 200 Free, 200 Back, 200 Fly, 400 Free

Sat./Sun. Mar. 26-27: Inland NW SCY Champs in Moscow, ID:
Sat. 400 IM, 200 Back, 100 Breast; Sun. 50 Breast, 200 Breast, 1000 Free

Sat./Sun. Apr 9-10: PNA SCY/NW Zone SCY Champs:
TBA...I may go over and back on one day depending on event selection, I hate to miss a good race.

Sat./Sun. Apr 30/May 1: USMS SCY Nats:
Sat. 200 Fly, 100 Back, 200 Free; Sun. 500 Free, 100 Fly, 200 IM

Sun, May 15: SCM Meet in Hood River, OR:
TBA

Summer 2011: 2 LCM meets here in Wenatchee swimming with the age groupers
Gotta register USA-S for these, but the pool is only 2 miles away...

Had a good couple of swims today. Here they are:

Oh yeah, I wore the Yingfa brand jammer that I just got in the mail last week, and loved it. Got a size L, and it was pretty good on size. I usually wear a size 30 for other suits.

1650: splits by 100

100 - 58.4
200 - 1:04.2
300 - 1:05.2
400 - 1:06.0
500 - 1:06.5 (5:20.6)
600 - 1:06.5
700 - 1:07.2
800 - 1:07.4
900 - 1:06.8
1000 - 1:07.6 (5:35.8) (10:56.4)
1100 - 1:06.9
1200 - 1:07.3
1300 - 1:08.0 ugh feeling it here...ready to get out...
1400 - 1:07.1
1500 - 1:06.4 (5:37.2)
1600 - 1:04.7
1650 - 30.3
Total Time: 18:07.57

I beat my age group LMSC record by 6 seconds!!! So much better than missing it by 3 tenths... I'd been looking at that time for the past 2 years but never thought I would actually have an attempt to beat it.
Beforehand I told my split taker (who was a former teammate of mine in agegroup) that I wanted to hit 5:20, 5:35, 5:35 by 500s and come home fast... I pretty much nailed that.
My triceps, lats, and pecs were just killing my about 5 minutes afterward, and never really got the feeling loosened up throughout the remainder of the meet/cooldowns, but I had an amazing swim! I also came about 2 minutes, 15 secs. from my lifetime college best time! WOOHOO!!!!!

200 Free:
26.1 / 29.4 / 30.1 / 30.1 = 1:56.16

100 IM:
12.2 / 16.0 / 18.1 / 13.9 = 1:00.41 <-- A masters best! I actually won the event due to my breaststroke if you can believe that!

50 Free leadoff mixed 200 free relay:
24.96 I was getting pretty pooped by this point.

100 Fly:
12.7 / 15.1 / 15.2 / 15.8 = 59.22
Same thing here...at least I broke a minute

200 IM:
12.8 / 16.1 = 28.9
18.7 / 18.5 = 37.2
19.5 / 20.8 = 40.1
18.3 / 16.0 = 34.3 <--only sped this up the last 25 so I wouldn't get beat
Total: 2:21.12

The 200 IM was just a nice easy cooldown swim for me. I was originally entered with a 2:10, and the next fastest seeded time that showed up was a 2:23. I just swam it easy to stretch out, but I didn't let the 2nd place guy beat me at the end

*** On a side note... I was just asked by our current Top Ten recorder person if I would be interested in the job since she's been doing it for so long. I said what the heck...ok. As of March I guess the job is mine. I'll find out how much work will be involved soon.

I'm a GTD 50 miler now!!! (50.09) Yippieeeee!!!
I accept cash or check only, message me for my mailing address please.

Final swim before the meet tomorrow. Took it pretty easy, quick meet warmup, a couple broken swims, some more splashing around, hit the showers and off to work!

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

200 IM Broken :10 @ each 50 (by my calculations I was around 2:13 or so)

100 EZ

100 Fly Broken :10 @ each 25 (around :56)

100 EZ

100 IM Broken :10 @ each 25 (around :59)

Swam back and forth with the group doing various stuff, but mostly a lot of talking...
About 800 or so
---------------
2000 Yards

Ready to go fast tomorrow! On the road at 4:30am, hopefully the passes are okay. See you tomorrow That Guy and Knelson!

Cutting back on the yardage a little today in preparation for my meet on Saturday. One and only chance at the 1650 for the season...
Swam this with my buddy Casey who was a distance swimmer with me growing up, but now trains primarily for triathalons...

Warmup:
300 Free
500 Pull (100 Free/100 Back/etc.)
200 Free

Broken 1000:
3 x 100 @ 1:20
4 x 75 @ 1:00
5 x 50 @ :45
6 x 25 @ :20

Broken 500:
1 x 100 @ 1:15
2 x 75 @ :55
3 x 50 @ :40
4 x 25 @ :20

50 Fly fast :10 rest
100 Free :20 rest
50 back fast :10 rest
100 Free :20 rest
50 Breast fast :10 rest
100 Free :20 rest
50 Free fast

100 Kick EZ & out
------------
3100 yards

I tapering down only in terms of total yardage done...my intensity is still going to remain up there... I'm ready to swim FAST!!!

I'm swimming the 1650, 200 Free, 100 Fly, 100 IM & 200 IM. Should be fun after the 1650.
I attached the psych sheet for everyone's viewing pleasure...

Attached Files

• BTC_psych_sheet.pdf (26.3 KB, 151 views)

Warmup:
200 Free
200 Kick w/ board
200 Pull
4 x 50 Breast (K/S) w/ breaststroke fins
200 IM

10 x 50 Back @ :55 w/ 3 SDK each wall (for me this is just trying to beat it into my brain so maybe I will remember to do it when I'm racing.)
10 x 50 Back/Breast @ :55

With Group of 4 in the lane:
8 x 50 Kick w/ board @ 1:00
8 x 75 Pull @ 1:15
8 x 100 Choice @ 1:40 (I did 50 Stroke/50 Free w/ Str. rotating thru IM order)

100 EZ
----------------
3900 Yards

This is my first day of "EZ training" before the meet this weekend in Olympia.
1650 Free, 200 Free, 100 Fly, 100 IM, 200 IM.

Warmup:
300 Free
200 Pull

Main: Got this idea from one of "Tall Paul's workouts"
1 x 100 Free @ 1:10
1 x 50 Kick @ 1:30
2 x 100 Free @ 1:10
1 x 50 Kick @ 1:30
3 x 100 Free @ 1:10
1 x 50 Kick @ 1:30
4 x 100 Free @ 1:15 (changed the interval here, was getting tired, and now 1:15 was too easy)
1 x 50 Kick @ 1:30
5 x 100 Free @ 1:15
1 x 50 Kick @ 1:30

150 EZ

200 IM Drill

4 x 100 Kick w/ board @ 2:00
4 x 100 Pull @ 1:30

24 x 25 @ :30 Free/Fly
-------------
4000 Yards

I was nice to have a couple of days off from swimming over the weekend. My arms are a bit sore from playing with my Total Gym though, also cleaning up the yard finally that all the snow has left. We had snow early last fall and didn't get a chance to do it then.

Warmup:
300 Free
300 IM Drill
400 Free Pull
200 Kick w/ board

12 x 50 Free - 6 @ :50; 6 @ :45

200 Free

At this point we had 6 people in the lane, it was fun to say the least

5 x 200 Free @ 2:45 (I held between 2:10-2:15 depending on when I would catch lap traffic)
5 x 100 IM @ 1:45 (held 1:15s)

8 x 75's from the blocks, with a "get out and walk around" to cool off. This repetitive diving/getting out and again was pretty tough really. Most of us were getting winded pretty quick.
---------------
4100 Yards

The pool was a little warm today, not quite like last week, but still about 84.

Today, I was tired, and on top of that, the temperature regulator at our high school pool is going nuts. One day it can be freezing cold, and the next it can be hotter than ever. Today was one of those hot days. Even warmer than the dumb YMCA pool! Had to be at least 87 today! I'm going to start taking my thermometer from work in there and take stats on the day-by-day status. Then send the results to the school district or someone about how much cost they are probably wasting to heat xxx million gallons of water xx degrees up/down daily. Maybe then we can get the regulator fixed. Right now, they just don't care...even later they still probably won't care!

100 Free
200 Free Pull
100 Free
100 Kick

10 x 50 Fly @ 1:00 (held 33's)

300 Free Pull

8 x 25 Kick w/ board & fins @ :45 AFAP
8 x 25 Fly @ :45 AFAP

5 x 200 Free relaxed, :30-45 rest
---------------
2700 Yards

I guess I'll call this a recovery day. It was just too hot to do anything decent. At least I had a couple good fly sets in there!

Did it again...double workout today, that makes two days in a row. My wife's been off work all week so it gives me the chance to get out at night for a little extra workout time.
Another workout in the 85 degree YMCA pool, but I take what I can get.

Warmup:
1 x 500 Free

2 x 400 Free Pull @ 5:30 (held 4:45s)
3 x 300 IM @ 5:00 NO FREE (4:15, 4:12, 4:05)
4 x 200 Free - Had plans to do this, but after so much yardage over the past couple days, I'm done...had to skip these
5 x 100 Free @ 1:20 (1:10s) I was pretty wiped out at this point

100 Free EZ
100 Dolphin Kick on Back
100 Free EZ

At this point I was at 3000 and ready to get out, but I decided to test my body to see how tired it really was, with this

1 x 100 Free AFAP from a push (no diving at the Y pool)
I went a 58.5 or so... I definitely was under 59 on the pace clock, but either way it was really good. This showed me that I'm still good for speed, even after all the punishment I'm giving myself.

200 EZ and out
--------------
3300 Yards + 4200 Yards from the morning...
7500 Yards for the day

Feeling good today even after yesterday's pile of yardage.

Warmup:
300 Free
300 Free Pull
200 Kick

1 x 400 Free (went a 4:35) - was planning on doing 4 of them, but then my buddies in the other lane wanted to do the IM workout so I lane-hopped and joined 'em in the front.

2 x thru:
1 x 300 IM :45 rest
1 x 200 IM :30 rest
1 x 100 IM :15 rest

400 Free broken w/ :10 at each 100 (was holding about 1:05/:06

6 x 50 Kick w/ board @ 1:00

The other 2 guys got out at this point, but I still had more time to go (since I now get 1 1/2 hours a day!!!)

Swam this part with the H.S. Coach. He's an ex-pretty-good-distance swimmer, so he pushed me pretty good. And he was just hopping in the water so his muscles were fresh.

4 x 150's Free @ 2:00 (went 1:40, 1:42, 1:40, 1:39)
I was really working these, with the coach coming in around 8 sec behind me, so not much room to slack off. Then after a minute or so he said let's do:
4 x 100 Free @ 1:20

100 EZ
---------------
4200 Yards

I'm tired

I ended up having swimming fever today. My wife was home from work tonight, so while the kids were in swim lessons at the Y, I was in the lap lanes working out for round 2. I was a bit sluggish in the water, partially from doing a double today, and partially from my daughter's group swimming in the 2 lanes next to me. They made a lot of waves. She's in the most advanced lesson, which is basically an intro to swim team. My 4 year old boy is in the beginners level. And my 1 1/2 year old girl is making swimming arm motions in the bleachers!

Warmup:
100 Free, 200 Kick, 200 Free
2 x 250 Free Pull :30 rest

4 x 100 IM @ 1:35
4 X 25 Kick w/ board @ :30
3 x 100 IM @ 1:30
4 x 25 Kick w/ board @ :30
2 x 100 IM @ 1:25
4 x 25 Kick w/ board @ :30
1 x 100 IM @ 1:20
4 x 25 Kick w/ board @ :30

100 Free

16 x 25 @ :30
(8 Fly/Free) (8 Back/Free)
---------------
2900 Yards + 4450 Yards from morning

7350 Yards Total for Today!!

Going to sleep well, and back in the pool at 5 am tomorrow.

Yippie, I now get to swim for an hour and a half each morning now!!
They keep yanking me around at work and stuff, but that's okay, at least I'm still working, and I get to swim more.

Warmup:
300 Free
200 Kick w/ board
300 Free Pull
400 IM Drill

10 x 100 Free @ 1:30 (held 1:07,1:08)

20 x 50 Fly/Free by 25 @ :50

2 x 75 Back @ 1:20

10 x 100 Free Pull @ 1:30

100 EZ
--------------
4450 Yards

Getting ready for my meet in Olympia 2 Saturdays from now...I signed up for the 1650 and have to get in some decent training just to make me feel good about it. I of course am shooting for a time capable of putting me in the top ten, but we will have to see with the results.

Warmup:
200 Free, 200 Pull

Broken 1650 as: (all intervals add up to 22:00)
2 x 300 @ 4:15
2 x 225 @ 2:45 <-- this was the hardest part
2 x 150 @ 2:00
2 x 75 @ 1:00
2 x 50 @ :40
2 x 25 @ :20
I'm guessing with the amount of rest I was getting I was somewhere around the 19:30 mark for total time in practice.

250 EZ Swim

4 x 125 Pull @ 1:30
20 x 25 Kick w/ board @ :30
------------
3300 Yards