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Daily Practices

  1. Thursday, August 18, 2011 4:30pm

    by , August 18th, 2011 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    100 Free
    100 Back
    100 Free
    200 Kick on back
    200 Free Pull

    16 x 50 Free just getting the heartrate movin'
    1-8 @ :45
    9-16 @ :40

    Main: (4 times thru)
    4 x 75 Free Pull @ 1:00
    4 x 25 Fly @ :30
    :30 bonus rest between rounds.

    I was going to go for a couple more rounds, but my legs started cramping up on my fly kicks in the 4th round. That's a signal that the workout is done.
    I'm sure if I would eat better on a more consistent basis, my cramps would probably cease to exist, or at least they wouldn't happen as often. It's always around the 3000 yd or 1 hour point depending on my intensity. Kind of an internal clock in my body.

    100 EZ
    --------------------
    3200 Yards

    The age groupers in the lanes next to me were all doing fly sets w/ fins as I was doing my Pull/Fly set at the end. In addition to sharing with another lap swimmer, the waves were getting pretty rough out there!
  2. Wednesday, August 17, 2011 5:00pm

    by , August 17th, 2011 at 09:53 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    300 Free Pull
    5 x 100 IM @ 1:40

    Main:

    4 x 175 Free @ 2:30
    Goal was to try to hit my best 200 Free time be the end of it. (Best time = 1:54)
    (went 2:01, 1:59, 1:57, 1:56)

    100 EZ

    Pull Set:

    1 x 500 Free Pull @ 6:00 (went 5:40)
    1 x 100 Free Pull @ 1:15 (went 1:05)
    1 x 300 Free Pull @ 3:45 (went 3:20)
    1 x 100 Free Pull (went 1:02)
    all those add up to an 11:07 1000 time. Nice!

    100 EZ

    100 Free "all out" - went :59

    I was hurting on this one. My legs were burning, and my calves were trying to cramp off each wall I pushed off. After the 50 I backed off a little so I wouldn't have to quit from cramps. Still hurt like hell.

    100 EZ and out.
    ---------------------
    3100 Yards in 50 minutes

    Time to start focusing on the distance training for the next month or so. I don't want to get killed too badly at my next couple competitions. Especially my next one in the 5K OW over in CDA, Idaho.
  3. Tuesday, August 16, 2011 4:30pm

    by , August 16th, 2011 at 10:34 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick
    200 Free Pull
    10 x 50 @ :50 (25 Fly drill/25 Free)

    Tom Patterson's LCM set from the other day (swum in SCY of course)

    10 x 150 Juggling IM @ 2:30
    1) 150 Fly
    2) 100 Fly, 50 Back
    3) 50 Fly, 100 Back
    4) 150 Back
    5) 100 Back, 50 Breast
    6) 50 Back, 100 Breast
    7) 150 Breast
    8) 100 Breast, 50 Free (I did 150 Free)
    9) 50 Breast, 100 Free (I did 150 Free)
    10) 150 Free

    By the middle of the backstroke portion I was done...my legs were just crap. The breaststroke wasn't much better, that's why I went to all free for the last 3 150s.

    10 x 100 Free Pull @ 1:20

    I thought that maybe I could throw on the paddles and buoy and power through this but I had nothing left. I had a hard time holding 1:12s on these. After the first 5 I tried to pick it up a bit, but could only get down to maybe 1:10s.

    100 EZ and outta there!
    ----------------------
    3600 Yards in an hour

    I really felt the 3 days off from the water today. I just couldn't get into my strokes, and was a little exhausted. My diet choices probably aren't the best for an athlete trying to be his best either, but the junk food tastes soo good, and it's easy to come by on lunch break from work. Wayyyy to hard to just make a PB&J sandwich at home.
  4. Monday, August 15, 2011 No Swim

    by , August 15th, 2011 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    Today was a day I have been stressing out for the past week or so. My son's soccer team practices started today. The reason I was stressing is that I'M THE COACH!

    I've never coached soccer practices before which was a little nerve racking. I was an asst. swim coach in Oregon with a club team years ago working with the youngest/newest swimmers, so working with a group of 5 year old girls and boys wasn't too bad.

    I have 6 on the team, and one was a no-show. 4 of them are 1st year players, and my son is the only 2nd year player in the group. So it was all starting with the basics...me included!!

    The kids all had fun, the parents all told me I did a great job, and I was just relieved that it was over. I know I probably looked like a "fish out of water" on the field, but I'll get better as each practice goes.

    -----------------------

    Now, onto the water sports competitions:

    **12 Days until my 5K OW swim in Lake Coeur d' Alene at the CAST Classic on August 27th. Early morning swim, I just hope the water is warm, they say an avg. temp of 70-71 for the time of year. I just hope the sun comes out to keep me "solar powered".

    **I just received final confirmation that I'm entered into the SCM East Valley Invite at Kino in Mesa, AZ. PWB informally invited people in the forums for a "distance beatdown" on Sunday's events, and I took the bait!! We'll see what I'm in for.
    Anyone in the Phoenix area should enter this meet, I'm going to need all the extra rest I can get between events!!

    800 Free (9:54)
    (break for addtnl warmup)
    200 Free (2:08)(or fly, depending how it looks/feels)
    400 IM (5:08)
    50 Fly (28.6)
    400 Free (4:32)

    I'm entering the meet with all me best times in SCM so now it's time to get training with a little over 5 weeks or so till the meet. At least when the school year starts I can get back to my consistent morning swims with the Masters group.
    Categories
    Daily Practices , Meets
  5. Friday, August 12, 2011 5:30am

    by , August 12th, 2011 at 10:53 AM (Fast Food Makes for Fast Swimming!)
    Only 31.5 miles behind my GTD pace to 500 Miles. I'm digging my way out of the hole slowly now. Should be out of the red by around Thanksgiving.


    I didn't have to work early this morning (normally 5am, today 10:30am), so I went over to the Y for an hour and a half swim with a goal to make 5K. I made it, but it was tiring. Good practice for my upcoming 5K OW event in Coeur d'Alene, Idaho in 2 weeks, August 27th.

    Warmup:
    (200 Free, 100 Kick, 300 Pull) x2
    300 IM Drill

    5 x 200 IM @ 3:00

    10 x 50 Kick w/ board @ 1:00

    6 x 150 Free Pull @ 2:00

    8 x 50 (Fly/Free by 25s) @ :50

    500 Kick w/ board (100 flutter/100 breast)

    200 Free EZ and out

    -------------------
    5000 Yards Whew...that was tiring, I haven't done that much in a while.

    In the middle of the 200 IMs, I think after the 3rd one, I looked up and there was a familiar person standing on the deck just watching me swim. I realized it was Peony. She's still going at it in the pool, 1650 Fly and everything, even after a few trips to the Seattle hospital, chemotherapy threatments for her pancreatic cancer. I gave her a big hug. She was so happy to see me. It's really good to see her back in the pool.
  6. Thursday, August 11, 2011 4:30pm

    by , August 11th, 2011 at 10:59 PM (Fast Food Makes for Fast Swimming!)
    Got in for a quick 45 minutes before heading out to my daughter's soccer practice.

    Warmup:
    100 Free/50 Back/100 Free/50 Back
    100 Kick on back, flutter/dolphin
    200 IM Drill
    300 Free Pull

    12 x 50 Free @ :45

    10 x 100 Free Pull @ 1:15
    #1-4 held 1:07s
    #5 EZ on 2:00
    #6-9 held 1:07s
    #10 dropped the paddles/buoy, went swim all out went a 1:00.

    Cool down in the showers. I'll be back in the morning to go for a 5000+ yard set. No work till later in the day.
    ---------------
    2500 Yards
  7. Wednesday, August 10, 2011 4:30pm

    by , August 10th, 2011 at 09:17 PM (Fast Food Makes for Fast Swimming!)
    Wanted to up the yardage from yesterday, but I didn't want to swim for any longer time, so it was just more intense overall.

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

    10x thru:
    1 x 100 IM @ 1:30 (held between 1:15-1:17)
    1 x 50 Free @ :45 (held :33-:34s)

    10 x 50s Fly/Free by 25s @ :50

    400 Free Pull @ 5:00 (went 4:40)
    300 Free Pull @ 3:45 (went 3:28)
    200 Free Pull @ 2:30 (went 2:15)
    100 Free Pull @ 1:15 (went 1:06)

    200 EZ and out
    -----------------
    4200 Yards in 1 hour, 5 min.

    Good news is that I'm feeling stronger in the water. All this swimming and less work is helping me out.
  8. Tuesday, August 9, 2011 4:30pm

    by , August 9th, 2011 at 10:01 PM (Fast Food Makes for Fast Swimming!)
    Got in for a quick hour long swim before heading to my daughter's soccer practice. Wanted to see how much I could get done in the hour, so I went semi-intense.

    Warmup:
    100 Free
    stretch
    100 Back
    200 Free Pull
    100 Back Pull
    400 IM Drill

    10 x 100 Free @ 1:25 (first 5 held 1:09s, last 5 or so around 11-12s)

    (1:20 base)
    150 Free Pull @ 2:00
    100 Free Pull @ 1:20
    50 Free Pull @ :40
    50 Free Pull @ :40
    100 Free Pull @ 1:20
    150 Free Pull @ 2:00
    1:00 rest

    (1:15 base)
    150 Free Pull @ 1:52.5
    100 Free Pull @ 1:15
    50 Free Pull @ 37.5
    1:00 rest

    (1:10 base)
    150 Free Swim @ 1:45 (went 1:43)
    100 Free Swim @ 1:10 (went 1:09)
    50 Free Swim @ :35 (went ???) glad it was over

    100 EZ

    12 x 25 @ :30 (odds alt. fly/back)(evens free)

    100 EZ
    ----------------
    3600 Yards in an hour
    Lots more than usual in that timeframe for me.
  9. Monday, August 8, 2011 5:00pm

    by , August 8th, 2011 at 09:52 PM (Fast Food Makes for Fast Swimming!)
    A little bit under 3 weeks until the CAST Classic OW swim, where I'm signed up for the 5K swim. Hopefully my work schedule will still allow for it, and I think I'm training enough to be good for the swim.

    Warmup:
    2 x 100 Free @ :15 rest
    2 x 100 Free Pull @ :15 rest
    1 x 100 Free @ :15 rest
    1 x 200 Kick w/ board
    12 x 25 Free @ :30

    16 x 50 Pull @ :45
    Odds Back (held :38s), Evens Free (held :32s)

    had to move over lanes since they were switching over for swim lessons at this point.

    That Guy inspired set (this doesn't have enough rest for him though):
    15 x 50 Fly holding 2 up, 1 down breathing pattern
    5 @ :60
    4 @ :55
    3 @ :50
    2 @ :45
    1 @ :40
    I was able to hold between :33-:35 all the way through this, though near the end it got a little rough.

    100 EZ and out
    -----------------
    2600 Yards

    I've been doing medicine ball workouts at home on my own or with my wife for the past few weeks (3-4 times a week), and can feel myself getting stronger. We used to do the Mike Barrowman medicine ball routine with my club team as an age grouper, and I try to go through as much of those exercises as I can remember. The killer part at the end of the set was 10 sets of 10 streamlined vertical leaps @ :30 interval. I'm not quite doing that part to the fullest now, but maybe one day.
  10. Thursday, August 4, 2011 5:45pm

    by , August 4th, 2011 at 09:57 PM (Fast Food Makes for Fast Swimming!)
    Got in for a quick 30 minutes and went for it, inspired by KNelson's fast paced mid-D sets.

    300 Free
    300 Free Pull

    Main Set (All Pull w/ paddles & buoy):

    3 times thru, descending by set, stay on interval (times by set)
    1 x 250 Free @ 3:00 (2:50, 2:45, 2:43)
    1 x 150 Free @ 2:00 (1:45, 1:40, 1:37)
    1 x 50 Free @ 1:00 (:31, :31, :32)

    I felt great on this set. I was planning on going for more, but my body said no!!

    150 EZ and out
    ----------------
    2100 Yards
  11. Wednesday, August 3, 2011 6:00pm

    by , August 3rd, 2011 at 11:35 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Free Pull (11-12 strokes per length, trying to stretch out)
    400 IM

    10 x 50 Free @ :45 (held :37/:38)

    10 x 50 Free @ :45 (held :35s)

    10 x 50 Fly @ :55 (held :35-:38) got painful near #7-10

    5 x 100 Free Pull @ 1:20 (went 1:12s, just wanted to stretch out after the fly set)

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



    The meet entry just came out for a SCM meet in mid-October in Portland, at the Multnomah Athletic Club. I'm planning on going, but need to check to make sure it doesn't conflict with the October meet in Spokane as well. I'm planning on doing the 1650 Fly there as a tribute to Peony Munger, who is battling her pancreatic cancer now. I'm hoping she'll be able to be there for the swim, but I'll do it either way. She is the one who swims a 1650 Fly every day in practice.

    For the Portland Meet:
    https://www.clubassistant.com/club/m...1352&smid=3226
    I'll probably do the 200 Free, 200 IM, 200 Breast, 100 Fly, and either the 100IM or 100 Free

    Updated August 3rd, 2011 at 11:47 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  12. Monday, August 1, 2011 5:30pm

    by , August 1st, 2011 at 10:04 PM (Fast Food Makes for Fast Swimming!)
    Well, this is my last swim as a 33 year old, as tomorrow is the day I came into this world. Not that it'll be any different tomorrow vs. today.

    Meet report from Sunday at the LC Champs meet (USA-S):

    200 Back - NS
    100 Fly - NS
    100 Free - NS

    I was just feeling too crummy after the last 2 weeks of 70+ hours to attempt making the trip down to Pasco, WA for the meet. Had I of gone under good conditions, it looks like I would've ended up in the middle of the B finals in each of my events, with an outside shot of the A final in the 100 Fly. Oh well, the rest was better for me anyway at this point of the summer.

    --------------------

    Monday workout:

    400 Free (4 x 100s :15 rest)
    600 Free Pull (building each 100 till I felt Sun Yang-ish by the end)

    8 x 125 Free @ 1:45
    held 1:24-1:26s on all, with the last at 1:22
    not bad considering the lack of swimming I've been doing lately.
    After this I was basically wiped out though

    200 EZ

    8 x 25 Fly @ :40

    100 EZ
  13. Tuesday, July 26, 2011 6:00pm

    by , July 26th, 2011 at 10:55 PM (Fast Food Makes for Fast Swimming!)
    Solo in about 40 minutes at the Y

    5 x 100 Free @ 1:30 warmup-ish (1:12-1:15s)
    5 x 100 Free Pull @ 1:25 (1:10s)
    5 x 100 Free @ 1:20 (1:10s)
    5 x 100 Free pull @ 1:15 (held 1:05-1:07s)

    3 x 150 IM (25 SDK on back, 25 Fly Drill, 100 IM) @ 2:30

    50 EZ
    -------------------
    2500 Yards

    Nothing special. I was just lucky to get into the pool tonight for a swim. Hoping to be able to compete on Sunday, but will wait and see what's happening with life as of Saturday evening. Game time decision I think.

    Projected for Sunday: 100 Free, 100 Fly, 200 Back - all LCM with the kids in the LC Champs for the Inland Empire LSC
  14. Monday, July 25, 2011 5:45pm

    by , July 25th, 2011 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    Whew...I'm out of shape, and I can admit it.

    There's nothing like a lot of work and no swim to let you know it too!! The thought has gone through my head to actually skip the competition this coming Sunday, in the USA-S LCM Champs for the Inland Empire. I'm signed up for Sunday only, swimming the 100 Free, 100 Fly, and 200 Back. I'm not sure if it'll even be worth the gas for a 2+hour drive each way. Who knows though, I'll probably go, 'cause I hate to miss a race.

    Tonight:

    100 Free
    100 Back
    200 Free Pull
    100 Back Kick w/ 5 SDKs of walls

    10 x 50 Odds Free, Evens Back @ :45

    4 x 125 Free Pull @ 1:35, (held 1:25s)

    6x thru:
    1 x 50 Free @ :50
    1 x 25 Fly @ :30

    50 EZ
    (got out before the lifeguards had to make a rescue)
    ------------------
    2000 Yards

    I've done 19.38 miles so far this month according to GTD. That's so amazing!! Yeah right. That's 0.77 miles per day in the pool. No wonder I'm up about 8 pounds from a little over a month ago. We'll just say I'm packing on a little extra to be prepared for the OW swim at the end of August!!
  15. Friday, July 22, 2011 5:45pm

    by , July 22nd, 2011 at 10:46 PM (Fast Food Makes for Fast Swimming!)
    Solo again, at the Y, 2 other lap swimmers in the pool.

    300 Swim (100 Free, 50 Back)
    200 Kick w/ board
    200 Free Pull
    100 Back Pull
    100 Breast Pull w/ flipturns
    100 Free Pull

    10 x 50 Free @ :40 (held :35s)

    10 x 75 (50 Free, 25 Fly) @ 1:10, held between :55 & 1:00 nothing too hard

    100 EZ

    25 Sprint Free - raced against one of the other lap swimmers who I know from work. He gets in a swims all 25s, with about 2-3 minutes of rest between each (which he needs). He's a full length fin wearer, thrashing through the water as hard as possible. He does each 25 in about :15 seconds.
    He was wanting to race me so I said OK, knowing that I had a pretty good chance of winning. I was probably about 2/3 bodylength ahead of him.

    25 EZ and out
    ------------------
    2400 Yards

    I'm so out of swimming shape, but at least I'm getting something in to maintain a little bit of my conditioning for the fall. At least I'm averaging 63 or so hours a week! Money Money!!
  16. Wednesday, July 20, 2011 5:45pm

    by , July 20th, 2011 at 10:39 PM (Fast Food Makes for Fast Swimming!)
    Solo at the Y.

    Warmup
    200 Free
    200 Free Pull
    200 IM

    16 x 25 Kick w training fins @ :30 (2 SDK on back, 2 Flutter w/ board)

    1 x 50 Fly, 1 x 50 Free @ 1:00
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :55
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :50
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :45
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :40
    1 x 100 Free @ 1:25
    25% Fly (not a fly set)

    Descending Interval/Distance set
    5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 right into
    4 x 75 Free Pull @ 1:05, 1:00, :55, :50 right into
    4 x 50 Free Pull @ :45, :40, :35, :30
    I dropped the pullbuoy on the last 50 so I could kick like mad to make the interval!

    100 EZ
    ----------------
    3100 Yards

    The final set was fun. Just as the interval almost gets to be impossible, you cut the distance down but stay on the descending interval, sort of as a recovery swim, then build up to near impossible, and recover again for the 50s. Fun way to break up a 1000.
  17. Monday, July 18, 2011 5:45pm at the Y

    by , July 18th, 2011 at 10:44 PM (Fast Food Makes for Fast Swimming!)
    Last night I did just the Ab Ripper X DVD about 20 minutes before bedtime. It was pretty tough, considering
    1.) I haven't really done any P90X in a while, and
    2.) I'm not swimming as much, and
    3.) I'm about 8 pounds heavier than I was, and
    4.)I'm eating way more fast food due to my work schedule (it's easy and tastes good).

    I didn't really feel any side effects from this ab workout at all during work. I did feel it during the first 50 of my warmup tonight though. Owwww...felt the stretch.

    Solo again at the Y

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

    Broken 1650 Free Pull 11, 10, 9, ... 1 lengths :10-:15 rest
    **All odd #'d ones breathe only right
    **All even #'d ones breathe only left (much harder for me to do)

    50 EZ
    -----------
    2700 Yards

    I didn't put too much effort into tonights swim. Just got in to get some yardage/stay in shape/relax from work.
  18. Friday Night, July 15, 2011 6:00pm

    by , July 16th, 2011 at 12:00 AM (Fast Food Makes for Fast Swimming!)
    At the YMCA, solo (literally). I had my pick of the 6 lanes. I could tell that the lifeguards were thrilled that I showed up to swim. They actually had to get their butts off the chairs in the office, and go sit out by the pool.

    Warmup:
    100 Free
    100 Back
    300 Free Pull

    5 x 100 Kick w/ training fins on back (Dolphin/Flutter by 25s) @ :15 rest

    GDanner Set repeated (part 2 - even harder than this morning)

    20 x 50s as:
    1 x 50 Free EZ @ 1:00
    1 x 50 Fly @ :40
    1 x 50 Free EZ @ 1:00
    1 x 50 Fly @ :40
    1 x 50 Free @ :35
    1 x 50 Free EZ @ 1:00
    1 x 50 Fly @ :40
    2 x 50 Free @ :35
    1 x 50 Free EZ @ 1:00
    1 x 50 Fly @ :40
    3 x 50 Free @ :35
    1 x 50 Free EZ @ 1:00
    1 x 50 Fly @ :40
    4 x 50 Free @ :35

    100 EZ and out
    -------------------
    2100 Yards

    The freestyles on the :35 were tough, touch n go somewhat. I was holding :32s on the Fly & :33s on the Free

    Tough set. But I'm very happy with it. I liked doing this much better in SCY than the LCM.

    Updated July 16th, 2011 at 12:05 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  19. Friday, July 15, 2011 6:00am Thx GDanner!!

    by , July 15th, 2011 at 02:17 PM (Fast Food Makes for Fast Swimming!)
    This is GDanner's set from the other day:
    20 x 50

    • 1 on 1:00 easy
    • 1 on :40 fly
    • 1 on 1:00 easy
    • 2 on :40 (1 fly, 1 free)
    • 1 on 1:00 easy
    • 3 on :40 (1 fly, 2 free)
    • 1 on 1:00 easy
    • 4 on :40 (1 fly, 3 free)
    • 1 on 1:00 easy
    • 5 on :40 (1 fly, 4 free)
    I did:
    Warmup:
    5 x 100 Free @ :10 rest

    Main:
    20 x 50
    1 on 1:00 easy
    1 on :45 fly
    1 on 1:00 easy
    2 on :45 (1 fly, 1 free)
    1 on 1:00 easy
    3 on :45 (1 fly, 2 free)
    1 on 1:00 easy
    4 on :45 (1 fly, 3 free)
    1 on 1:00 easy
    5 on :45 (1 fly, 4 free)

    100 EZ and off to work
    ---------------
    1600 LCMeters in 25-30 minutes

    Exactly the same as Greg did, except I opted for the :45 second interval. It was still challenging.
  20. Wednesday, July 13, 2011 6:00am - NO WORK = MORE SWIM

    by , July 13th, 2011 at 11:17 AM (Fast Food Makes for Fast Swimming!)
    I don't have to go to work early this morning (10am start time)...so I took advantage of the time available.

    500 Free
    400 Free Pull
    400 Kick w/ training fins

    5 x 200 Free @ :20 rest (did #4-5 pull)

    8 x 50 (25 Fly/25 Free) @ :15 rest
    did #7-8 full 50 Fly

    4 x 50 Kick w/ fins

    At this point the age group swim team came in, and brought their portable pace clock, which was nice! Now at least I could know how fast I was swimming.

    5 x 100 Free @ 1:40 (held 1:20s)
    5 x 100 Free Pull @ 1:30 (held 1:17s)

    100 EZ
    -------------------
    4000 LCMeters