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Daily Practices

  1. Saturday, June 18, 2011 11:30am

    by , June 18th, 2011 at 04:48 PM (Fast Food Makes for Fast Swimming!)
    Well, I'm exhausted, but not from swimming. My body hasn't yet recovered from my marathon work schedule. Friday I worked from 6am till 4pm, then had a little break, then back at it from 5:45pm till 10:30pm. Cherry season is finally here. They needed all the maintinence people on the line from both shifts for the first run last night.
    Right to sleep afterwords and back to work again this morning to fix a bunch of stuff from 6am till 11am.
    Swimming after this was more or less just a stress relief for my body. I couldnt' put out any real effort today, but that's ok. The overtime $$$$ is good enough. I think I'm at 58 hours for the week, and I still have another 8-10 more on Sunday! Money!!

    500 Free really stretching out
    300 Free Pull
    200 IM

    10 x 100 Free Pull (5 @ 1:20, 5 @ 1:15)

    16 x 25 @ :25 (Alt. 2 Fly, 2 Free)

    100 EZ
    2500 Yards
  2. Friday, June 17, 2011 5:00am

    by , June 17th, 2011 at 10:38 AM (Fast Food Makes for Fast Swimming!)
    Only was able to swim for 30 minutes today, had to work early.

    300 Free
    200 Fly Drill

    6 x 100 Free @ 1:15

    4 x 50 Kick w/ board @ 1:00

    12 x 25 Odds Fly @ :30, Evens Free @ :20

    100 EZ
    1700 Yards in 30 minutes
  3. Thursday, June 16, 2011 5:00am

    by , June 16th, 2011 at 10:52 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    300 Free Pull
    100 Fly Drill

    3 x thru:
    2 x 200 IM @ 3:00
    2 x 100 IM @ 1:30
    2 x 50 Stroke (did Fly/Back/Breast by round) @ :50
    1:00 rest between rounds

    2700 Yards

    I was following a younger girl who was doing all freestyle for the set. I would catch her in the fly, fall back during the middle of the IM, and try to catch her again during the free. It was easier to do in the 200s.
  4. Wednesday, June 15, 2011 5:00am

    by , June 15th, 2011 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    500 Free
    300 Free Pull
    200 Fly Drill

    10 x 50 Free @ :45

    8 x 75 IMs no free @ 1:15

    w/ group:
    8 x 25s Fast Kick w/ zoomers (did SDK) @ :45
    2 x 50s Free (fast kick/slow arms)
    2400 Yards

    Tonight I finally decided to get back into the P90X DVDs again. Did about 45 minutes of the UML (Upper/Middle/Lower) workout. It was kind of fun with my 2 younger kids side by side with me trying to imitate the motions. It was tough, I was only able to do about 2/3 of each different interval before collapsing in exhaustion. I haven't done any of these workouts since before USMS Nationals, so my body's not really ready for it.
  5. Monday & Tuesday, June 13-14, 2011 5:00am

    by , June 14th, 2011 at 10:48 PM (Fast Food Makes for Fast Swimming!)

    Cool down from the meet in Corvallis
    500 Free
    300 Free Pull
    200 Kick w/ board
    500 Free
    1500 Yards
    Nothing too strenuous, just easy swimming.


    Didnít feel like swimming much today. I just didn't have the energy or desire to do it again.
    500 Free
    400 Free Pull
    300 K/Dr Free/Fly mix
    500 Free Pull
    1700 Yards

    I'm basically done with full time swim training for the summer. My job just won't allow for me to swim. I have be working way too early, and work late, then watch the kids while my wife is at work in the evenings. The best part of the summer is the overtime $$$$. I don't know where any of it is from the past years, but it feels good on the paychecks.
    I'm going to try keeping my body in shape with P90X DVDs over the summer. At least I can do that right here at home, if I'm not too exhausted from work.

    I do have one more competition set up on July 9-10, right here in Wenatchee for a local USA-S meet. I'm basically doing this for the love of racing, because I don't anticipate any masters best times next month, but who knows?
    Saturday, 400 Free, 200 IM, 100 Fly
    Sunday, 200 Free, 100 Back , 50 Free, 200 Fly
  6. Wednesday, June 8, 2011 7:30pm Lactate Double

    by , June 8th, 2011 at 11:53 PM (Fast Food Makes for Fast Swimming!)
    Went in to the YMCA for a little more tonight, didn't really have a plan ahead of time, kind of was a last minute decision to swim.

    400 Free
    400 Pull
    200 Free

    rested about 3-4 minutes trying to think of something to do.

    5 x 100 Free AFAP @ 3:00 from a push
    just floated and kicked gently out around the flags and back between each, trying to slow down the breathing.
    -- went 58, 59, 59, 58, 59

    500 EZ Free
    2000 Yards + 2900 from the A.M. = 4900 for the day.

    Those 100s were a little tough. Not a whole lot of recovery time, and my muscles were starting to feel the burn after 3 of them. It was good to do some fast swims like this in a practice.
    Now it's time.

    Updated June 10th, 2011 at 10:09 PM by jaadams1

    Swim Workouts , Daily Practices
  7. Wednesday, June 8, 2011 5:00am

    by , June 8th, 2011 at 09:26 AM (Fast Food Makes for Fast Swimming!)

    300 Free
    300 Pull
    100 Fly Drill
    6 x 50 Kick w/ board @ 1:00

    4 x 200 (50 Sw, 50 K, 50 Dr, 50 Sw) 1 each stroke IM Order @ 3:10

    3 x 200 @ 3:00
    #1 100 Fly, 100 Back
    #2 100 Back, 100 Breast
    #3 100 Breast, 100 Free

    4 x 100 Free @ 1:20

    100 EZ

    2900 Yards

    Meet this Sunday: Corvallis, OR Long Distance Pentathalon
    200 Back, 200 Free, 200 Breast, 200 Fly, 400 IM, in that order. (last 2 events are gonna be fun)
  8. Tuesday, June 7, 2011 5:15am

    by , June 7th, 2011 at 12:24 PM (Fast Food Makes for Fast Swimming!)
    Little bit sore today, mainly in the lower back. Must've done something at work with all the climbing up and over/under conveyors and such fixin' stuff.

    Took it easy today, probably will double tonight if all goes well.

    3 x 200 Free :10 rest
    1 x 200 Fly single arm 3/3 EZ
    1 x 100 Kick on back
    1 x 100 Free

    12 x 100 Free @ 1:20 (held 1:13ish)

    10 x 50 Free @ :40 (held :33/:34)
    2700 Yards
  9. Monday, June 6, 2011 5:00am

    by , June 6th, 2011 at 11:38 AM (Fast Food Makes for Fast Swimming!)
    Yep, I made it to swim again this morning, even after the 3 day weekend meet. It was a little rough, but I just took it easy to stretch out. I can't wait too long, since I do have a gridge coming up in Corvallis this weekend with a certain That Guy.


    300 Free
    200 Kick w/ board
    300 Pull
    100 Fly Drill
    100 Free

    5 x 300 @ 4:15 (held 1:10 pace)

    4 x 200 @ 3:00 (held 1:10 pace)

    3300 Yards
  10. Apple Capital Meet (USA-S) - Sunday's Results

    by , June 5th, 2011 at 09:58 PM (Fast Food Makes for Fast Swimming!)
    I am beat tired right now after a long 3 day weekend. I'm just thankful that the meet was right here at home, 2 miles away.
    I swam some good times today, though not as fast as I wanted, but I did have fun! Here it is:

    50 Free: 27.58 (.18 slower than last year)
    I'm not a sprinter, plain and simple. I could whine about have lane 1 (which did suck) mainly because I only breathe to the right and all my competition was to the left. Plus, lanes 2 & 3 were empty, so I was really on my own out there.

    100 Fly: 1:05.32 (.3 seconds faster than meet 3 weeks ago)
    I wasn't breathing enough on my first 50 and it got my on the 2nd length. I did end up getting 2nd overall in the race, so that made me feel good, and I was only 0.3 seconds away from being the grand champion!!
    [nomedia=""]YouTube - ‪6-5-2011 100 LCM Fly - Apple Capital USA-S Meet‬‏[/nomedia]

    200 IM: 2:32.90 BEST TIME!! by 1.4 seconds.
    I felt sluggish through the whole race until the freestyle and then I couldn't quite run down the leader of my heat but I was close.

    200 Free: 2:22.5*** (play around race)
    My final 50 split was a 33.9, which of course I did FLY on. I took the first 150 easy, flipped and went for home AFAP Fly. I almost ran down one of the kids on the last length too.
    I was so beat tired at this point before the race that I didn't think I would be able to pull out a truly fast 200 Free that I'd be happy with, so I did it this way instead. I enjoyed the "roar of the crowd" as I was swimming it. I could here them cheering me on for what I was doing.

    We had many adult swimmers in the meet this weekend. Some are USMS, and some are not. It was good to see so many adults coming out for the USA-S meets. I had a lot of random adults coming up to me talking about why I am doing it,, etc. And just like PWB...I love to race.

    Updated June 5th, 2011 at 10:04 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  11. Apple Capital Meet (USA-S) Saturday's Results

    by , June 4th, 2011 at 11:21 PM (Fast Food Makes for Fast Swimming!)
    Today was a looooong day. Warmups were at 11:00am, with the afternoon session starting at 12:00pm. It's 8:00pm right now. The only thing that saved me was the 2 1/2 hours after the 100 Free that I spent at home staying out of the sun.
    All my events in USA-S I swim as exhibition so as to not take away any placing points or awards from the kids/teams. I'm just swimming for the times.

    My 1500 from last night I was the 5th fastest time (and was not chicked).

    100 LCM Free: 1:00.10 (previous best 1:00.11) BEST TIME!! NEW LMSC RECORD (by .01)
    Was 12th place (I was chicked by 1 female - Shari Hart, 40 yrs old from the PNA - 59.96 Good job to her!!
    Going out I felt great, but coming home I was breathing every stroke, and my legs were burning on the last 25. Wanted under a minute soooo bad.

    50 LCM Fly: 28.87 (previous best 29.00) BEST TIME!! NEW LMSC RECORD (by .13)
    Was 5th place
    I found that as long as I kept my head down I was fast...whenever I took a breath I could feel the brakes being applied. Still a fast swim.

    200 LCM Fly: 2:26.62 (previous best 2:32.08) BEST TIME!! NEW LMSC RECORD (by 5.5 sec.)
    Was 8th Place - chicked by 1 sixteen year old - 2:26.56 - (.06 ahead of me)
    My splits tell it all. It felt great. I took it out a second slower than the previous two times, and ended up bringing the back half home strong with a 6 second drop. Yippie!!
    (Not sure if the slower 1st 100 or the Cheeseburger, Chips, and Mountain Dew from the concession stand did the trick to make me swim a faster race)
    I have a video that only has the 2nd 100 of the race (I'm in the RED CAP)
    [nomedia=""]YouTube - ‪6-4-11 200 Fly (2nd 100) Apple Capital USA-S meet‬‏[/nomedia])

    200 LCM Breast: 3:00.13 (2 sec. slower that last year)
    didn't get the splits
    don't know what place (don't care either)
    chicked by as many as possible.

    This last event (for me) was completed at 7:30pm or so. They had the 400 Free after the breaststrokes, and it was schueduled to end close to 10:00pm!! Very long day, and at least I was able to get home in the middle of it for a little R & R.

    Tomorrow is a lot shorter day, and I will be swimming:
    50 Free, 100 Fly, 200 IM, & 200 Free

    Updated June 5th, 2011 at 10:57 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  12. Apple Capital Meet (USA-S) Friday 1500

    by , June 3rd, 2011 at 09:15 PM (Fast Food Makes for Fast Swimming!)
    I made it!! I conquered my fear. It's been about 15 years since I've done a LCM 1500, and I know why now. It may be another 15 years before I think about it again! ( least not till next year though)

    I swam a 2200 yard practice this morning at 5:00am which is way more than I usually do the day before/of a meet, so I guess I'm "swimming right thru" this one. My distance free always does better when I put in more yardage (imagine that!), which I have been doing over the past few weeks.

    Well, tonight I was the 13th overall seed in the 1500. It was mixed gender and I think only 3 girls were seeded ahead of me. I'll have to check the final results to see how many chicked me in the end.

    Here are the splits (stopwatch):

    32.3/35.9 (1:08.3)
    36.9/36.7 (2:22.0)
    37.5/37.9 (4:52.2) - 3 sec. slower than my 400 from 3 weeks ago
    38.5/38.3 (9:58.1)
    37.2/36.4 (18:52.60)

    My entry time was 18:56 which was an educated guess from the conversion of SCY 18:07 + about :20-:30 or so. I think I was 2nd or 3rd in my heat, which was nice. The kid next to me was back and forth for about the first 500 and then he fell back quickly. I even lapped a few of the outside lanes, which gave me enough time for about a 50 of cooldown (which isn't adequate, but will suffice!). My triceps and lats are saying OUCH right now, so I know I did good.

    I was very happy with my consistency. I wanted to hold 1:15s, but 1:16s will work. I got my LMSC record for both the 800 and 1500 LCM frees, so I did good. That means I don't have to swim either of these again this year. Very nice!!

    Tomorrow, I've got about 5 hours of overtime work to do in the morning before I head over to the pool for a long session.
    Tomorrow, I have the 100 Free, 50 Fly, 200 Fly, and 200 Breast. I'm the #3 seed in the 50 Fly! All the other events are going to be tough, but fun. I like being at a meet right here at home.

    Updated June 3rd, 2011 at 09:34 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  13. Friday, June 3, 2011 5:00am

    by , June 3rd, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Nothing too special. Just a nice and easy swim before the meet starts this afternoon.

    200 Free
    100 Kick
    200 Pull
    200 Fly Drill
    100 Kick
    200 Pull

    300 Free @ 4:00 nothing tough, holding 1:15 per 100s
    200 Free @ 2:40
    100 Free @ 1:20

    300 Free Pull @ 4:30 same here 1:15s/100
    200 Free Pull @ 3:00
    100 Fly went 1:05 about 80% effort

    2200 Yards

    I've got to swim the 1500 frickin' LCM about 4:00pm today (about 8 hours away). I haven't done one since I was 18 years old. I never liked it then, and I'm sure I still don't like it now!! No online seeding or heatsheets have been given out. Only the timeline that shows 102 entrants in the 1500. Hopefully I'm in the Top 20 so I can get done by the 2nd heat. I don't want to be waiting around all evening...though I could just go back to my house a mile away.
  14. Wednesday, June 1, 2011 6:30pm Double LCM :)

    by , June 1st, 2011 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    I was able to get in with the local age group swim team and get in some LCM work tonight. Lots of fun.

    400 Free
    300 Breast (I did 300 Fly Drill)
    200 Back
    100 Fly

    6 x 50 Kick w/ board @ 1:15
    this seemed to take forever to get to the wall!

    12 x 75 K/Dr/Swim by 25s @ LIFO (last in first out)
    I did odds Fly & evens Free

    3 x 400s Free (I did pull) Take :10 rest before/between each 50 FAST
    #1 350 Free; 1 x 50 FAST :30 rest
    #2 300 Free; 2 x 50 FAST :30 rest
    #3 250 Free; 3 x 50 FAST :30 rest

    This set was supposed to be 6 x 400 on this pattern, but I was starting to get cramps in my calf muscles of all places, so I got out.

    3400 LC Meters + 2000 Yards from the A.M.
    This was about 75 minutes in the pool tonight.

    I had lots of fun racing with the age group kids. I was paired up with their fastest kid for the 400s and we were duking it out the whole way through. The other kid was probably wondering who I was and how I was swimming so darn fast! (I was actually trying pretty hard to see if I could break the will of the other kid). He started falling back on the 3rd one, but since I got out after the 3rd one I guess I lost the battle!!

    2 more days till the USA-S meet. At least I got a little pre-meet workout in the pool we'll be racing in. I don't have a heat sheet to view yet, but I have a link to the timeline

    Friday, 1500 Free
    Saturday, 100 Free, 50 Fly, 200 Fly, 200 Breast
    Sunday, 50 Free, 100 Fly, 200 IM, 200 Free

    Updated June 1st, 2011 at 11:59 PM by jaadams1

    Swim Workouts , Daily Practices
  15. Wednesday, June 1, 2011 5:00am

    by , June 1st, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)

    200 Free
    200 Free Pull
    100 Kick

    3x thru:
    Swim w/ short fins
    2 x 25 Free w/ SDK to middle @ :35
    1 x 50 Free w/ SDK to middle @ 1:00

    100 Free

    2 x 300 Free Pull @ 4:00 (3:25, 3:15)

    2 x 25 Fly @ :30
    1 x 50 Fly @ :50
    2 x 25 Fly @ :30
    1 x 75 Fly @ 1:10
    2 x 25 Fly @ :30
    1 x 75 Fly @ 1:10
    2 x 25 Fly @ :30
    1 x 50 Fly @ :50
    2 x 25 Fly @ :30
    2000 Yards 45 minutes
  16. Tuesday, May 31, 2011 A.M. & P.M.

    by , May 31st, 2011 at 10:55 PM (Fast Food Makes for Fast Swimming!)
    Went in this morning and did a measley little 2000 Yards. Nothing too special. Pretty much stretching out from my Memorial Day Massacre the day before!!


    200 Swim (100 Free/100 Back)
    400 Pull (200 Free/200 Back)
    100 Fly Drill

    6 x 50 Kick on Back @ 1:00 w/ SDKs
    #1 had 3 SDK both lengths, #2 had 4 SDKs, #3 had 5, etc. up to #6 w/ 8 SDKs both ways (tough for me to do)

    1 x 300 IM @ 4:30
    1 x 100 Free @ 1:15
    1 x 200 IM @ 3:00
    1 x 200 Free @ 2:30 (went 2:13)
    1 x 100 IM @ 1:30
    1 x 300 Free @ 3:45 (went 3:19)

    2 x 400 Free Pull @ 5:30
    #1 only breathe right (this is normal) - went 4:40
    #2 only breathe left (have to think about this) and try to equal the time of the 1st one - surprisingly I went a 4:40 also!

    200 EZ cooldown
    3200 Yards (5200 Yards for the day)

    The IM/Free set was fun. I had a fair amount of rest after the IMs to get ready for a "fast" free with little rest, right into the IM again. The 300 Free at the end was tough, but I pushed it.
    The pulling set w/ breathing left vs. right was surprising to me that I had the same time on both. I figured the left side breathing would be a bit slower since it felt sooooo awkward to swim that way. Maybe it will help my 1500 if I can stretch out and use both sides of breathing occasionally during the race.

    Updated May 31st, 2011 at 11:11 PM by jaadams1

    Swim Workouts , Daily Practices
  17. Monday, May 30, 2011 5:00am

    by , May 30th, 2011 at 12:04 PM (Fast Food Makes for Fast Swimming!)
    Got in right at 5:00 to get the full 2 hours in!

    Warmup: (PWB)
    500 Free
    400 IM Drill
    300 Free Pull
    200 Kick
    100 Free

    20 x 25 w/ short fins @ :35 (Inspired by The Fortress)
    Odds: SDK / Evens: Free swim w/ 5 SDKs off wall

    7 x 100 Free @ Descending intervals 1:30, 1:25, ... down to 1:00 (by jaadams1) I like these kind of sets
    --held 1:05s easily through the 1:15
    --went 1:04 @ 1:10
    --went 1:05 @ 1:05
    --went 1:07 @ 1:00 this one was just too much

    100 EZ Free (I'll give this one to ThatGuy - sorry I couldn't incorporate your 7x300s Fly today)
    This was my normal time/yardage that I usually get out at (1 hour/~2800 Yards).

    4 Times Thru: (Courtesy of GDanner)
    300 Free Pull @ 5:00 (went 3:25/3:21/3:17/3:11)
    200 Stroke (IM Order by cycle) @ 3:00 (went 2:29/2:33/2:40/2:05)
    4 x 50 Free @ :45
    4 x 25 Stroke (IM Order by cycle) @ :30
    1:00 between cycles

    4 x 75 Kick w/ fins & board :10 rest
    200 EZ

    6500 Yards!!! (Inspired by tjrpatt) (GTD is now over 200 Miles)

    This was by far the most yardage I've done to date as a Masters swimmer. I'm tired now, but feel good. My body could definitely tell where the 3000 yard mark was at, as it kept screaming at me "WT". As long as I didn't stop I was okay though. My freestyle is feeling great lately, so I hope that carries through this next coming weekend for the LCM meet (USA-S). At least it's right here in Wenatchee (finally).

    Friday: 1500 Free
    Saturday: 100 Free, 50 Fly, 200 Fly, 200 Breast
    Sunday: 50 Free, 100 Fly, 200 IM, 200 Free

    Updated May 30th, 2011 at 12:24 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  18. 2 hour practice tomorrow - Give me ideas please!!

    by , May 29th, 2011 at 03:42 PM (Fast Food Makes for Fast Swimming!)
    I think I've got a big 2 hour block for swimming tomorrow morning. I usually only get to swim for an hour before work, but due to Memorial Day...more pain through swimming for me!!

    I'll take most suggestions and try to incorporate one big glob of a workout that is somewhat cohesive, and hopefully I'll be able to swim most of it depending on who else comes to swim.

    Normal, but tough sets will do. I'm not looking for anything too insane, but I'm going to try for a 5,000-6,000 yard total.
    Just doubling my normal yardage in one swim should make me well.
  19. Friday, May 27, 2011 @ 6:15pm at the Y (double)

    by , May 27th, 2011 at 11:00 PM (Fast Food Makes for Fast Swimming!)
    This was my 2nd swim of the day, or my 3rd swim in a 24 hour block if you count last night also. I'm wiped out now...

    Warmup (short 'n sweet)
    200 Free
    200 Free Pull

    Main (building a 400 IM - kinda)
    Base - :40 + :20 for each additional length (+:30 for the breast lengths)

    25 Fly @ :40
    50 Fly @ 1:00
    75 Fly @ 1:20
    100 Fly @ 1:40
    100 Fly/25 Back @ 2:00
    100 Fly/50 Back @ 2:20
    100 Fly/75 Back @ 2:40
    100 Fly/100 Back @ 3:00
    100 Fly/100 Back/25 Breast @ 3:30
    100 Fly/100 Back/50 Breast @ 4:00
    100 Fly/100 Back/75 Breast @ 4:30
    **400 IM - went 5:01
    my splits are "around", I glanced at the clock during the turns:
    Fly, 1:10
    Back, 2:32 (1:22) - after I saw my split time I wondered if I could break 5:00
    Breast, 3:53 (1:21)
    Free, 5:01 (1:08)

    **I was planning on the having 4 more of the swims to build into the complete freestyle but I had to cut it short.
    I was getting pretty beat at this point and decided to make my next one which had the 100 Breast into my complete 400 IM, which I did AFAP (which was digging really deep to find it)

    It felt soooo good to swim the freestyle part in the 400 IM here. My arms were shot from all the fly beforehand. I was doing good as long as I didn't stop, and after the 400 IM was done and I did a mini cooldown, I was pretty much down and out.

    150 EZ

    200 Kick

    3 x 100 Free Pull EZ @ 1:30

    100 EZ
    3200 Yards + 2800 Yards from the A.M. = 6000 for the day <-- even my total of 2 swims doesn't even match up the GDanner's one swim total!!
    (1050 of tonight was Fly)

    GTD Total after this is 199.69 miles. Sooooo close!!

    Updated May 27th, 2011 at 11:07 PM by jaadams1

    Swim Workouts , Daily Practices
  20. Friday, May 27, 2011 5:00am

    by , May 27th, 2011 at 10:33 AM (Fast Food Makes for Fast Swimming!)

    300 Free
    300 Free Pull
    200 Fly Drill
    100 Kick
    100 Free

    20 x 25 Flutter kick w/ board fast @ :30

    12 x 100s (50 Free/50 Back)
    4 @ 1:35 (no rest between sets)
    4 @ 1:30
    4 @ 1:25

    Doing these with the 50 back made me work...I hate backstroke, but swimming more or it should make me better.
    The set had 4 more @ 1:20 but I had to get out, so I did:

    1 x 100 Fly AFAP - went 1:02
    2800 Yards