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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Mon/Tues. March 28-29, 2011 5:00am

    by , March 29th, 2011 at 10:16 AM (Fast Food Makes for Fast Swimming!)
    Monday: Just a nice n easy stretch out from the meet recovery day. I didn't do any cool down after that 1000 Rev. IM on Sunday, and could feel it today.
    1500 Yards

    Tuesday:

    Warmup
    400 Free/Back
    300 Free Pull
    200 IM (100 Fly, 50 Back, 50 Breast)
    100 Free Kick w/ board

    The set for today was 4 x 500s of different stuff on each, but basically swimming thru them building, etc. I didn't want to do this, so I flipped the page over to what the coach had wrote for Thursday. Even more fun to start off!

    1 x 200 Fly @ 3:30 (went 2:27)

    12 x 75
    4 Back @ 1:15
    4 Breast @ 1:20
    4 Free @ 1:00 (last 75 I did a :47)

    200 IM Kick no board

    Had to get out at this point for work
    100 EZ Free & out
    --------------
    2400 Yards

    My inner thigh muscles and legs overall were really feeling the effect of all that breaststroking I did over the weekend at the meet. Going to have to take it easy for a little bit, and do a bit more stretching at home. Can't forget the Plyos P90X, and a few of the other DVDs as well over the next couple weeks.

    The NW Zone meet is coming up in 1 1/2 weeks over at Federal Way @ KCAC. There's over 350 entries in the meet. Gonna be fun. Great pool...I've swum in it almost every year since it was opened in ~1990. I'm not resting for this meet though, just going to train right on through. Granted...my "training" is what some people do for their tapers!! <--That was for you TjrPatt!!
  2. 3/26 - 3/27 Inland NW Champs Recap

    by , March 27th, 2011 at 10:07 PM (Fast Food Makes for Fast Swimming!)
    We only had 55 people entered in the meet. It was one of the lowest of all time for the area, and especially for this season where all other meets were a bit higher attended. Not a lot of rest for us.

    Saturday:
    400 IM: 4:41.94 2 seconds slower than in February. I think that my sickness midway through the week took a toll on me for this event. I just got wiped out after the 75 point of the race. I was still faster at the 200 point of the race than before, but couldn't bring it home.

    200 Back: 2:16.33 Best time in SCY because it was my first time doing it. It was a little slow compared to my SCM conversion from 2:29 a few weeks ago.
    [nomedia="http://www.youtube.com/watch?v=SU3ZNK-57jY"]YouTube - 3-26-11 200 Back.mp4[/nomedia] (I'm in Lane 4)


    100 Breast: 1:07.29 Best time in masters by 2 seconds. Missed my LIFETIME best by just over 1/2 second too! I was going up against "The Breaststroker"...a guy who swims only the 50, 100, and 200 in each meet, and nobody can really touch him. I was able to beat him in this one. Yippie!!
    [nomedia="http://www.youtube.com/watch?v=8jF5rFhO15Q"]YouTube - 3-26-11 100 Breast.mp4[/nomedia] (I'm in lane 4)

    400 Medley Relay: Fly - split a 57 high

    Saturday evening at the social: We had our regular LMSC annual meeting, and awards for the year. I won the most dedicated swimmer award this year. I was not expecting it and am honored!

    Saturday night night: Halo on the XBOX 360 till about 1:00am...priorities you know...swimming/XBOX/swimming/XBOX...I figure I can swim anytime, the XBOX was a one time deal!!

    Sunday:

    A little tired, but still having fun.

    50 Breast: 31.46 Another masters best time by default, 1st time. I was too deep on the dive and got stuck underwater during the breakout stroke. Got beat by the breaststroker dude by .3 seconds
    [nomedia="http://www.youtube.com/watch?v=p0cO0sAE5I8"]YouTube - 3-27-11 50 Breast.mp4[/nomedia]


    200 Breast: 2:29.49 Best time for 4 seconds. Was out at a 1:10 at the 100. Just got tired, but came home strong and almost caught "the man".
    [nomedia="http://www.youtube.com/watch?v=CYV-q3i5SHs"]YouTube - 3-27-11 200 Breast.mp4[/nomedia]


    200 Free Relay: leadoff 24.64

    400 Free Relay: leadoff 53.60 this was the next heat after the previous relay, so about 2 minutes of rest for me.

    Assigned: 1000 Free
    Did: 1000 Reverse IM (idea provided by That Guy): 12:45.59 - This was just a have fun race. Swam it pretty relaxed, to be ready for the 250 at the end. It didn't even hurt, and my stroke held strong. Basically my time was like putting two 5:00 400 IMs together, with a 2:45 200 IM also...so not too bad.
    [nomedia="http://www.youtube.com/watch?v=DfkhgiSaIj8"]YouTube - 3-27-11 1000 Rev IM.mp4[/nomedia]

    Updated March 28th, 2011 at 09:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  3. 7th meet in 60 days!

    by , March 26th, 2011 at 12:08 AM (Fast Food Makes for Fast Swimming!)
    Tomorrow will be (yes this is right) my 7th meet in a ~60 day period. The Inland NW Champs meet. I'm pretty much swimming my "off" events at this one...aside from the 400 IM or course.

    Here's my path:
    Jan. 23rd,
    Feb. 5th,
    Feb. 13th,
    Feb. 21st,
    Mar. 5th,
    Mar 12th,
    and now Mar. 26-27th!

    For the ~90 period I'll be adding the Apr. 9th for Zones, and April 30-May 1st for Nats for a total of 9 meets over a roughly 90 day period.

    Call me stupid, dumb, energizer bunny, or all 3!! I'm still swimming fast, and having fun!

    The key is rotating the events around too...there's no way I would repeat meet after meet of the same ol' stuff.
    Crazy thing is that at the awards/annual meeting there, I'm not even eligible for the "waterlogged award" (which they give to the people that attend all LMSC meets in the season), because I missed one of the LMSC meets to go to the NW SCM Zone meet outside the area in November!!
    Categories
    Meets
  4. Friday, March 25, 2011 5:30am

    by , March 25th, 2011 at 10:01 AM (Fast Food Makes for Fast Swimming!)
    Warmup: (this is basically my meet warmup too...I don't do too much)
    300 Free
    200 IM Drill

    2 x 50 Fly Drill/Fast by 25s

    1 x 200 IM FAST from a push went 2:18 (masters best 2:10.30)
    Got in my 200 IM swim that I didn't get to in last night's practice. Felt really good. Going to have a good 400 IM tomorrow at the meet.

    50 EZ

    4 x dive 12.5s

    50 EZ and out
    ------------------
    1000 Yards
  5. Thursday, March 24, 2011 7:15pm at the Y

    by , March 24th, 2011 at 11:56 PM (Fast Food Makes for Fast Swimming!)
    Didn't wake up for practice this morning...maybe because I swam the night before. Oh well...at least I'm using my Y membership for admission rather than the cash I was paying out before.

    Warmup:
    2 x (100 Free/50 Back)
    300 Free Pull
    200 IM Drill

    8 x 25 SDK w/ full fins @ :40 (odds on back, evens on stomach)
    was holding :12-:13 on each one of these, on my stomach stayed underH20 until the "T" at the end, back was about 15 meters underH20

    100 Free EZ

    Now the plan was to swim a race paced 1/2 distance of each event I am doing this weekend (1000 Free, 400 IM, 200 Breast, 200 Back, 100 Breast, 50 Breast) These were all from a push since there's no diving at the YMCA pool

    1 x 500 Free (I cheated and did pull) went 4:48 (I also miscounted and stopped at the 450 OOPS!) Still it was a good swim...would've been 5:20ish. I've been only a 5:17 in a meet this year.

    200 EZ

    1 x 200 IM - I was out strong, :30 at the fly, feeling great on the back, until near the end of the 50 back...CRAMP in the calf! I just stopped and stretched it out.

    200 EZ

    1 x 100 Breast - went 1:16 - my masters best w/ dive is a 1:09.2, so from the push this time was pretty good.

    200 EZ

    1 x 100 Back - 2nd 25...same thing with my other calf...cramp!! That's it...I was done for the day. Not enough hydration in my body...and probably a little overzealous a couple days after being sick for a few days.

    200 EZ and out
    ----------------
    ~2600 Yards

    Other than the cramping, which I'm not overly concerned about, I feel great in the water. I'm expecting another weekend of fast swims. Inland NW Champs @ Univ. of Idaho - Moscow
  6. Wednesday, March 23, 2011 6:30pm @ Y

    by , March 23rd, 2011 at 11:27 PM (Fast Food Makes for Fast Swimming!)
    I've been sick for the past couple of days with everything my kids had for the past few days before that!! At least I feel recovered now. I decided to hop in tonight during lap swim while my kids were in swim lessons on the other part of the pool. Did a "Fortress workout". It was hella tough too, I'm not used to working my kick like this. A BIG to everything Mrs. Fort does...she's a tough person to work her legs like she does.

    Warmup:
    200 Free
    200 IM Drill
    200 Kick

    w/ fins (full length)
    8 x 25 SDK on back @ :30 my legs were burning by the end of the 6th one.
    4 x 50 flutter w/ board @ 1:15 (:32, :30, :29, :29)
    2 x 100 SDK on back @ 2:30 (1:05, 1:04)

    by this point I had to take the fins off (feet sore), plus it was time to get out to get my son dressed from his lesson. (10 min. break)

    200 EZ swim

    w/ fins
    about 20 x 25 various (SDK on front/back, Fast Fly/Back/Free) on no particular interval

    **did some teaching/learning with another fellow lap swimmer who frequently is there when I'm there...

    after a bit more of EZ swimming did a:

    50 AFAP Free from a push (went :26)
    **The other guy went a :39 on his 50...then after a quick stroke technique correction he tried again and went a :36.
    -----------------
    ~2200 Yards

    I really enjoyed tonight...got in a good amount of positive work (no "garbage yardage")... & my legs and feet have a different feeling after practice. I think I'll start doing a day a week like this...it'll most likely help out my sprints which have been lacking lately. Leslie...you've inspired me!!

    **I'm noticing now that my lower back is a little more sore than normal, probably from the extra fin work that I'm not used to.

    Updated March 23rd, 2011 at 11:45 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  7. Monday, March 21, 2011 5:00am

    by , March 21st, 2011 at 12:07 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Pull
    200 IM Drill
    200 Free/Back

    150 Free @ 2:10
    100 Free @ 1:30
    50 FLY @ :50
    150 Free @ 2:00
    100 Free @ 1:20
    50 FLY @ :45
    ***was going to go round 3 next (1:50/1:10/:40), but got bombarded by 2 others @ ~5:35am in the lane and had to bail I was looking forward to it too!!

    8 x 75 @ 1:10 (25 kick w/ board, 50 Free)

    300 Free Pull

    3 x 100 Breast strong @ 2:00ish
    ---------------
    2600 Yards


    We've got the "state champs" for Inland NW this weekend coming up. It's actually the eastern half of Washington state, and northern half of Idaho state.
    I'm swimming the 400 IM, 200 Back, 100 Breast on Saturday, and the 200 Breast, 50 Breast, and 1000 Free on Sunday. Not my greatest events, but I'm going to go for it in the 400 IM and the 1000. The breaststroke events, I'm just going to try to beat the "hotshot" 55 year old breaststroker from one of the other teams. 4 relays I'm sure also for points toward the season ending total...we've got a shot for the points championship for the SCY season amongst our rival workout groups in the LMSC!

    Updated March 21st, 2011 at 12:17 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  8. Saturday, March 19, 2011 11:00am

    by , March 19th, 2011 at 05:08 PM (Fast Food Makes for Fast Swimming!)
    Went to swim at the YMCA this morning/afternoon. I had a good workout, and it got more interesting as the lanes started getting fuller and fuller. I was eventually swimming with 4 in a lane...luckily the 4 fastest all swam together. The funny part was watching the common swimmers try to figure it out. The noodlers had to give up their area of 2 lanes down to just 1 lane, since we had 4 laps lanes with 4 in each lane already and even more people coming. WTF??? Where did all these people come from???

    Warmup:
    200 Free
    200 Back
    200 Pull

    5 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20
    2 x 100 Free @ 1:15
    1 x 100 Free @ 1:10
    I pretty much held 7's & 8's all the way through. Luckily I finished this part of my workout before the huge onslaught of swimmers arrived.

    400 Free Pull

    4 x 50 Fly

    3 x 200 Free @ 3:00 FAST (2:10, 2:12, 2:12)
    I was following a 19 year old from the swim team who was doing 200s SDK with big fins on his back (he was holding 2:08/2:10s), so I had a huge wake to fight through, but I was determined to stay up with him. These were the fastest 200s I've done in practice in a long time, and considering the wave machine I was following, I thought I did quite well. I was exhausted at this point...all in 60 minutes.

    100 EZ
    -------------------
    3400 Yards
  9. Friday, March 18, 2011 5:00am & 7:15pm

    by , March 19th, 2011 at 02:06 AM (Fast Food Makes for Fast Swimming!)
    AM Workout

    Warmup:
    200 Free
    200 Pull
    200 IM

    8 x 50 Fly/Free @ 1:00

    20 x 25 Kick w/ board & fins fast @ :30
    Alt 3 - 25s flutter kick w/ 1 -25 Dolphin Kick

    10 x 100 Free @ 1:30
    --------------
    2500 Yards

    PM Workout

    Warmup:
    200 Free/Back
    200 Pull
    200 IM
    200 Free/Back

    3 x 100 IM @ 1:30
    3 x 50 Free @ :45
    :30 rest
    2 x 200 IM @ 3:00 (held 2:35s)
    2 x 75 Free @ 1:10
    :30 rest
    1 x 300 IM @ 4:30 (went 3:50)
    1 x 100 Free

    4 x 25 Fly @ :25
    4 x 50 Back/Breast @ :55
    4 x 75 Back/Breast/Free @ 1:15
    4 x 100 IM @ 1:25

    ------------------------
    3200 Yards + 2500 Yards (AM) = 5700 Yards for the day
  10. Thursday, March 17 (& Wed 16), 2011 5:00am

    by , March 17th, 2011 at 10:16 AM (Fast Food Makes for Fast Swimming!)
    Wednesday:
    I missed the morning practice yesterday...kinda turned off the alarm clock and didn't wake up. Then when I did wake up it was that startling awaking that you're late for something...except this time I hadn't missed work
    I went to the YMCA and finally signed up as a member so I can now make use of all their facilities without having to pay the non-member admission. Even if all I do is swim twice a week at their pool all year long, I will almost break even on the price, so at least I can do that, and then add weight room exercises, cycling, group stuff, etc. Or...I'll be like most people...and just pay the monthly fee and never go!

    I did get into the YMCA pool last night for about 1800 yards of swimming while my daughter was in her swim lesson on the other side of the pool.

    Thursday
    Warmup:

    300 Free
    300 Pull
    200 Kick
    300 IM


    16 x 25 Fly fast w/ fins (I use the shorty zoomer-type fins) @ :30
    100 Free @ 2:00
    16 x 25 Back fast w/ fins @ :30
    100 Free @ 2:00
    16 x 25 Breast fast @ :30
    100 Free @ 2:00
    1 x 100 Free fast w/ paddles & fins (went :57)

    100 EZ
    -----------------
    2800 Yards
  11. Tuesday, March 15, 2011 Double 6:15pm @ YMCA

    by , March 15th, 2011 at 11:45 PM (Fast Food Makes for Fast Swimming!)
    I was bored tonight at home, so I figured I'd be productive and go to the pool for a little bonus workout! It was a nice surprise to dip my foot in the pool and feel cooler water than normal too! I turned to the head guard and asked her if it was cooler than normal. She smiled and said "Yes, 83...Sshhhh...don't tell anyone " I guess their "normal" is 84-85, so I wasn't complaining.
    Good workout tonight, I could definitely tell it was a second swim of the day, haven't done one of these in a while. The second half of the workout I even got to split my lane with a Noodler who traded in her noodle for a pair of fins, which didn't seem to do much for that matter. Like everyone says here, it's HOW you use them, not that you're using them.

    Gonna throw in an Ab Ripper X workout just for fun before bed too.

    Fort - take note of this: I went for a more kick intensive workout than I normally would do, and made some good work of it too. (All my kicks were with a board).

    Warmup:
    200 Free
    100 Kick
    200 Free
    100 Kick
    200 IM

    10 x 75 (25 Kick w/ board, 50 Free)
    2 @ 1:15, 2 @ 1:10, 2 @ 1:05, 2 @ 1:00, &
    2 @ :55 (these were tough ones, touch and go, but I made them)
    50 EZ

    2 Times Thru:
    150 IM no free (relaxed) @ 2:30
    100 Free @ 1:30

    20 x 25
    Odds SDK on back @ :45 (my stomach was lovin' me)
    Evens Sprint Fly @ :30

    8 x 100 Free @ 1:20 (held 1:09s, 1:10s)

    100 Kick EZ
    -------------
    3500 Yards + 3100 Yards from this morning = 6600 Yards for the day
  12. Tuesday, March 15, 2011 5:00am

    by , March 15th, 2011 at 10:13 AM (Fast Food Makes for Fast Swimming!)
    I just sent in my USA-S registration so I can get my butt kicked by the age grouper kids this spring and summer in the LCM meets in the area. Happy times there. At least I'll be showing a few of them how to swim the 200 LCM Fly!

    Oh yeah, the pool was extra hot today...muscles just went blah after diving in. The people liked it a lot today.

    Warmup:
    300 Free
    300 IM Drill
    300 Free Pull

    4 x 200 @ 2:55
    #1-2 175 Free, 25 Fly
    #3-4 75 Free, 25 Fly, 75 Free, 25 Fly

    4 x 100 @ 1:30
    #1 75 Free, 25 Back
    #2 50 Free, 50 Back
    #3 25 Free, 75 Back
    #4 100 Back

    4 x 50 Breast @ :50

    6 x 75 @ 1:10
    25 Fast Kick w/ board, 50 Free

    6 x 50 Free
    1 @ each int. :55, :50, :45, :40, :35, :30

    50 EZ
    -----------------
    3100 Yards

    Felt good by the end, despite the warm water temperature.
  13. Monday, March 14, 2011 5:15am

    by , March 14th, 2011 at 09:52 AM (Fast Food Makes for Fast Swimming!)
    Did 2 P90X workouts Sunday: The UML (upper, middle, lower), and the Cardio Intervals - good times all around.

    Today: didn't jump in till 5:15am this morning (this warmup also counts as my cooldown from the meet)
    Warmup:
    200 Free
    100 Kick
    200 Pull
    200 IM Drill
    100 Kick
    200 Pull

    8 x thru:
    25 Sprint Kick w/ board @ :30
    50 Free @ :50

    200 IM

    4 x 100 Free @ 1:20

    100 EZ
    -------------
    2300 Yards
  14. Saturday, March, 12, 2011 ORCA Meet Results

    by , March 13th, 2011 at 12:03 AM (Fast Food Makes for Fast Swimming!)
    Just got back from yet another adventure in racing...part 6. I just counted it up...6 meets in an 8 week span!! If that doesn't count toward something other than being tired all the time...I don't even know...(I'm too tired right now to think straight)

    1000 Free 10:53.8 New Best Time

    27.1/30.8 = 58.0
    32.0/31.9 = 1:03.9
    32.4/32.8 = 1:05.2
    33.1/33.4 = 1:06.5
    33.2/33.3 = 1:06.5 (5:20.4)
    xx.x/xx.x = 1:07.4
    xx.x/xx.x = 1:06.8
    33.8/33.4 = 1:07.2
    33.7/33.7 = 1:07.4
    33.0/31.2 = 1:04.2 (5:33.4)

    I beat my 1000 split from my 1650 last month by 3 seconds which I guess is good. I wanted to go faster, but right after the 500 my brain wanted to still race, but my body was having nothing of it. I missed my LMSC Age group record by 4 seconds.

    100 Fly 58.32 (1 sec. slow)

    12.0/15.2(27.1)/14.9/16.3(30.3)

    As you can tell by my 25 splits, the 1000 Free just moments before the race really came back to get me. They originally had a scheduled 30 minute break/warmup after the 1000s, but it was more like 10 minutes, and the 100 Fly came 2nd event after that!!

    200 Free 1:56.52 (.4 seconds slow)

    26.9/29.6(56.5)/30.1/29.5(59.6)

    This race was the immediate one after the 100 Fly...and I knew it signing up for it too. I just figured there was going to be more time. I got a cramp in the arch of my left foot as I pushed off the 1st turn at the 25 (ouchy!!), and continued on kicking pretty much with 1 leg for the next 75, trying to stretch out my foot while racing. This is much like trying to drink out of a cup while hanging upside down...doesn't work that well! I managed to get most of the painful part of the cramp gone by the 100, and then tried to ramp it up again to finish strong...ended up just a few tenths off my season best.

    100 Free 53.40 (ugh!!!)

    11.6/13.3(24.9)/14.1/14.3(28.4)

    This was just S*** to say the least. I just couldn't get myself moving in this one today. It didn't help that the guy in the lane next to me went a 50.0 either...he was gone after the 25, and mentally that can get you. Oh well, at least I swam the 100 once (and only once) this season.

    200 IM 2:11.83 (1.5 sec. slow)

    12.4/14.6 = 27.0
    17.6/17.2 = 34.8
    19.7/19.5 = 39.3
    15.8/14.5 = 30.3

    My slowness from a few weeks ago was in the fly and back splits...the 2nd half was the same. My fly to back transition was horrible, I was in that position where should I or should I not take the extra stroke?... I ended up taking the extra stroke and regretted it later, I had to pull out of it short so I didn't nail the wall with my nose, then got pretty much stuck on the wall at that point. Oh well.

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

    Pools I’ve competed in since starting Masters (Mar. 2009) SCY unless noted

    • King County Aquatics Center, Federal Way, WA
    • Whitworth University, Spokane, WA
    • Sandpoint West Athletic Club, Sandpoint, ID (SCM)
    • Briggs YMCA, Olympia, WA
    • Wenatchee High School, Wenatchee, WA
    • Helene Madison Swim Center, Seattle, WA
    • University of Idaho – Moscow, Moscow, ID
    • Hood River Aquatics Center, Hood River, OR (SCM)
    • Tualitan Hills Recreation Center, Beaverton, OR (LCM)
    • Mount Hood Community College, Gresham, OR (LCM)
    • Bainbridge H.S. Aquatic Center, Bainbridge, WA
    • South Davis Recreation Center, Bountiful, UT (SCM)
    • Oak Harbor Aquatic Center, Oak Harbor, WA (SCM)
    • Canby Swim Center, Canby, OR
    • Juanita H.S. Aquatics Center, Kirkland, WA
    • Ray & Joan Kroc Center, Coeur d’Alene, ID (SCM)
    • Seattle University – Connoly Center, Seattle, WA

    Updated March 13th, 2011 at 01:33 AM by jaadams1

    Categories
    Swim Workouts , Meets
  15. Friday, March 11, 2011 5:00am & Seattle Meet Info

    by , March 11th, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    This morning I just got in and swam about 2000 yards of nice n easy stuff. The last 500 of it I did 10 x 50 Free working on extending my SDK off the wall to the halfway point. I may implement this on my meet tomorrow in the 100 Free to become Phelps-ish (at least in spirit).

    I attached a copy of the heat sheet for tomorrow's meet at Seattle University. I'm swimming the 1000 Free, 100 Fly, 200 Free, 100 Free, and 200 IM. I have some good races in all of them, which is a very nice challenge.
    Attached Thumbnails Attached Files
  16. Thursday, March 10, 2011 5:00am

    by , March 10th, 2011 at 10:14 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Pull
    200 IM Drill

    2 Times Thru:
    4 x 100s (first time 1:30, second 1:25)
    --25 Fly, 75 Free
    --50 Fly, 50 Free
    --75 Fly, 25 Free
    --100 Fly
    100 Backstroke stretch out @ 2:00
    100 Kick on back

    600 Free Pull

    4 x 25 Fly @ :30
    100EZ
    -------------
    2600 Yards
  17. Wednesday, March 9, 2011 5:00am NCAA Dual Meet

    by , March 9th, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    For today's practice I reverted back to the college days, when our coach would have us swim the "NCAA Dual Meet" in either the short version, or long version. Short has 100s of all strokes, 200 IM, 1000, and 200 relays. Long has 200s of all strokes, 400 IM 1650, and 400 or 800 relays.
    I chose to do the short version today, mainly because I only have just under an hour always for practice.
    Oh and the fun part is, that you swim this like a meet where you dive in for all events, and all legs of both relays! So there is a lot of up and back in. You're only supposed to take enough rest to get yourself stable on the blocks to throw yourself back in again...just watch out for fellow teammates in the diving process.
    I was able to complete this in about 38 minutes:

    200 Medley Relay
    1000 Free
    200 Free
    50 Free
    200 IM
    100 Fly
    100 Free
    100 Back
    500 Free
    100 Breast
    200 Free Relay
    -------------
    2750 Yards + 300 Yards of Fly Kicks/Drills
    -------------
    3050 Yards

    After this I did 50's of kicks/drill Fly with the group in the teach/learn part that happens every day between 5:45-6:00.
    My group always swims around leisurely till 5:45 or so, does this teach/learn for 15 minutes, and then swims a workout from 6:00-7:00. I always just swim on my own from 5:00-6:00am since I have a job I have to go to.
  18. Tuesday, March 8, 2011 5:00am

    by , March 8th, 2011 at 09:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    500 Alt. 100 Free/100 Back

    Main Set (3 rounds):
    400 Free @ 5:30
    6 x 50 Kick @ 1:00
    2 x 100 Free @ 1:30, 1st Fast, 2nd Faster (that was the intent at least)
    1:00 rest

    1st round 400 (4:45), 100s (1:03, 1:04)
    2nd round 400 Pull (4:35), 100s (1:03, 1:03)
    3rd round 400 Paddles only (4:35), 100s (1:01, 1:00)

    100 EZ and out
    -----------------
    3300 Yards

    I felt really good today, by really good I mean that my muscles are still saying Oooowwww... I really pushed pretty hard today, about 800 yards more in the same time as my normal 2500 or so. Gonna do some kind of P90X workout tonight...not sure which one yet, but any of them will be fun.

    Oh yeah...and since my last posting I've signed up for one more bonus meet...kinda like extra credit in school...this Saturday at Seattle University. 1000 Free, 100 Fly, 200 Free, 100 Free, 200 IM
    **Special Note: The 100 Fly/200 Free and back to back events, I'll probably have about 4-6 heats of rest so I'll be okay!!

    Updated March 8th, 2011 at 11:16 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  19. Monday, March 7, 2011 5:00am

    by , March 7th, 2011 at 09:59 AM (Fast Food Makes for Fast Swimming!)
    500 Free
    500 Pull
    --200 Free, 100 Back, 200 Free
    200 Kick on back

    800 IM Drill on Fly, swim the rest

    200 Kick

    100 SDK on front, breathe as little as possible :30 rest
    200 Free (2:15) :30 rest
    100 Fly
    ------------------
    2600 Yards

    Nice little recovery stretch out workout from the meet last weekend. At least I got in my cool down (this morning) after my last event Saturday.

    3 more weeks till my next meet...the LMSC Champs meet Mar. 26-27 in Moscow, Idaho.
    400 IM, 200 Back, 100 Breast on Saturday
    50 Breast, 200 Breast, 1000 Free on Sunday

    I'm gonna shoot for a good 400 IM and 1000 Free at this one...the other events, and I'm sure 4 relays over the weekend will just be filler yardage to have fun with.
  20. Saturday, Mar. 5, 2011 SCM Meet in CDA, Idaho

    by , March 6th, 2011 at 03:00 AM (Fast Food Makes for Fast Swimming!)
    We went over to Coeur d'Alene, Idaho for a SCM meet today...leaving Wenatchee at 6:45 am (3 1/2 hour drive) for 10:30 warmups. I just got home now at 11:30pm!! I'm exhausted, but had a great meet. In fact, everyone on our team had a great meet, so to all!!!

    I'm gonna give the really condensed version of my events, so I can sleep.

    We were also competing at 2200 feet of elevation, so it was a little fun. I normally train at 1200, so it's a little step up for me.

    I don't have splits, but I can give guesses.

    400 SCM IM - 5:08.06 (out in a 1:06), I saw that on the scoreboard...the rest of the race just hurt. Could have gone faster.
    Best time by 11 seconds!! New LMSC Age Group Record. Converts to a 4:36.02 in SCY (note: used swimmingworld.com's converter for all)

    200 Mixed Free Relay - swam a 50 Fly

    200 SCM Free - 2:08.29 - I went out a little slower than normal, and had more energy on the back half...imagine that!!! I think it was 1:03/1:04.5
    Best time by 2.3 seconds!! New LMSC Record. Converts to a 1:54.95 SCY

    400 Mixed Medley Relay - swam fly - actually tried on this one so we could set the LMSC record...I split a 1:03!

    200 SCM Back - 2:29.60 - Race of a lifetime...I swam this neck and neck with a great 57 year old swimmer who hasn't competed in over 3 years, and he and I matched each other stroke for stroke, kick for kick the whole way...he ended up touching my out at the end by a tenth of a second.
    Best time by over 4 seconds!! New LMSC Record. Converts to a 2:14.04 SCY

    800 Mixed Free Relay, another LMSC record by default (no prior for our age group)...we all just swam this easy as a cool down, I did a 150 really easy free then finished with the last 50 sprint fly, probably getting close to a 31 or so.

    200 SCM Fly - 2:24.22 - By this point of the meet we were I don't know how many hours into it, but everyone was exhausted. I just wanted to be able to beat my earlier 200 backstroke time so I could still call myself a flyer!!!
    New best time by 1.5 seconds. New LMSC Record. Converts to a 2:09.22 SCY

    400 SCM Free - 4:40.62 - I was shot before this race started, but I still tried to make a good attempt at it anyway. My best time was a 4:32, which was swum last year, and also was the first event of that meet, so to come with 8 seconds of it tonight was really good for how tired I was.
    Converts to a 5:20.75 SCY

    I think it was after 7:00pm when I started the last race, and my first swim of the day was at 11:00am. They did have 4 heats of the 1500 just after the 400 IM, and that took up a little over 2 hours, which gave a nice lunchbreak for me (TACO BELL!!!!)...this in addition the breakfast of champions at McDonalds, and the dinner of a lifetime a Burger King, make one day of well rounded meals!!! Can't forget the refilling of Mountain Dew on the drive home.

    Overall, best meet I've had in a while, 4 out of 5 best times, even some when I was so tired I shouldn't have been able to, but still found a way!!

    Got the idea from Patrick to keep track of this:
    Pools I’ve competed in since starting Masters (Mar. 2009) (SCY unless noted)

    • King County Aquatics Center, Federal Way, WA
    • Whitworth University, Spokane, WA
    • Sandpoint West Athletic Club, Sandpoint, ID (SCM)
    • Briggs YMCA, Olympia, WA
    • Wenatchee High School, Wenatchee, WA
    • Helene Madison Swim Center, Seattle, WA
    • University of Idaho – Moscow, Moscow, ID
    • Hood River Aquatics Center, Hood River, OR (SCM)
    • Tualitan Hills Recreation Center, Beaverton, OR (LCM)
    • Mount Hood Community College, Gresham, OR (LCM)
    • Bainbridge H.S. Aquatic Center, Bainbridge, WA
    • South Davis Recreation Center, Bountiful, UT (SCM)
    • Oak Harbor Aquatic Center, Oak Harbor, WA (SCM)
    • Canby Swim Center, Canby, OR
    • Juanita H.S. Aquatics Center, Kirkland, WA
    • Ray & Joan Kroc Center, Coeur d’Alene, ID (SCM)

    Updated March 8th, 2011 at 09:48 AM by jaadams1

    Categories
    Swim Workouts , Meets