My USMS Times
YouTube Videos of my swims
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 Backstroke stretch out @ 2:00
100 Kick on back
600 Free Pull
4 x 25 Fly @ :30
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
200 Free Relay
2750 Yards + 300 Yards of Fly Kicks/Drills
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.
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)
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
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
--200 Free, 100 Back, 200 Free
200 Kick on back
800 IM Drill on Fly, swim the rest
100 SDK on front, breathe as little as possible :30 rest
200 Free (2:15) :30 rest
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.
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, WAWhitworth University, Spokane, WASandpoint West Athletic Club, Sandpoint, ID (SCM)Briggs YMCA, Olympia, WAWenatchee High School, Wenatchee, WAHelene Madison Swim Center, Seattle, WAUniversity of Idaho – Moscow, Moscow, IDHood 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, WASouth Davis Recreation Center, Bountiful, UT (SCM)Oak Harbor Aquatic Center, Oak Harbor, WA (SCM)Canby Swim Center, Canby, ORJuanita H.S. Aquatics Center, Kirkland, WARay & Joan Kroc Center, Coeur d’Alene, ID (SCM)
Updated March 8th, 2011 at 09:48 AM by jaadams1
You can't feel good at every practice, and today was one of those days. I stood there forever on the deck thinking about why I even came to practice today. I was extra tired, my muscles hurt, I was still tired, needed more sleep, sore all over,...
20 x 25 @ :40 SDK w/ fins - made most of them underwater
After this I did maybe another 200 yards before hitting the showers
Did the Plyometrics P90X DVD last night. Yes I was sweating, and it was hard, but I found that it was easier overall than the Chest and Back DVD. Maybe that's just because of the strenuous actions of repeated pushups/pullups in different positions that I really haven't done a lot of lately.
200 Fly @ 3:00 (2:27)
100 Fly @ 1:45 (1:12)
50 Fly @ 1:00 rest (:35)
200 Back @ 3:00 (2:45)
100 Back @ 1:45 (1:19)
50 Back @ 1:00 rest (:37)
200 Breast @ 3:00 (w/ breaststroke fins) (2:50)
100 Breast @ 1:45 (1:23) (started feeling the pressure of the fins here, and took them off)
50 Breast @ 1:00 rest (:41)
200 Free @ 2:30 (2:10)
100 Free @ 1:20 (1:04)
50 Free (:31)
200 Free Stretch out
4 x 150 @ 2:30
odds 150 IM no free
evens 150 Free EZ
This morning was definitely fun after last night's P90X routine. Chest & Back w/ Ab Ripper X, almost 75 minutes long. My shoulders are sore today, along with the triceps. I just swam nice and easy to stretch out.
I think I'm doing Plyos tonight, and then the Stretching DVD Wed. night, that'll be it for the week so my muscles will be okay to compete on Saturday at the SCM Meet, in Coeur D'Alene, Idaho. 400 IM, 200 Free, 200 Back, 200 Fly, 400 Free. Fun fun.
200 IM Drill
18 x 50 Free decsending intervals
3 @ :60, 3 @ :55, 3 @ :50, 3 @ :45, 3 @ :40, 3 @ :35
It was tough to get going quick near the end of the set, but I made it.
6 x 50 (25 Fly/25 EZ Free) @ 1:00 push the fly as best as possible
6 x 50 (25 Back/25 EZ Free ) @ 1:00 stretch out
My wife and I started the P90X program last Friday night, and have done 3 days of it so far, and feeling pretty good. Day #2 was actually the hardest day, like in most things, but once you get past that it seemed easier. We'll see as the adventure continues.
Friday: UML - 45 minutes
Saturday: Cardio Intervals (one set) - 30 minutes
Sunday: Cardio Intercals (two sets) - 60 minutes
My legs/knees are really feeling the brunt of this new workout addition. I'm a sea animal, not a land animal. But at least I know its just muscle fatigue.
200 Free Pull
600 IM Fairly Fast - went 7:55
400 IM AFAP after the 600 went 5:05
200 IM AFAP after that went 2:25
I was really happy with the way I felt doing these, and the times seemed to be pretty good. Had another guy jump in a start swimming during the middle of the 600, so I just had to avoid him.
400 Free Pull stretch out
4 x 50 Free @ :45
8 x 25 Dive Sprints & swim EZ back
***Note: This is a repeat workout that I've done in the past, but it's a good one and I can really keep myself moving, especially when I swim on my own at the YMCA. Feel free to steal it for your own workouts!! I'll post the dropsite for the $5.00 donations later.
6 x 25 Fly @ :30
6 x 50 Back/Breast @ :60
6 x 75 Back/Breast/Free @ 1:20
6 x 100 IM @ 1:40
4 x 25 Fly @ :25
4 x 50 Back/Breast @ :55
4 x 75 Back/Breast/Free @ 1:15
4 x 100 IM @ 1:30
2 x 25 Fly @ :20
2 x 50 Back/Breast @ :50
2 x 75 Back/Breast/Free @ 1:10
2 x 100 IM @ 1:20
Today was unusually busy for the lap swim at the Y. They had 5 lanes setup for laps with 1 lane set up for the .
Each of the lap lanes already had 2 in each splitting the lane, except one, which I jumped into quick. No more than 5 minutes later another 4-5 people came on to the pool deck to swim. I was thinking that this was going to get interesting really quick.
I luckily was swimming with two others who knew how to circle swim, and at least could swim at a decent pace (one was a fellow masters swimmer from another team who was visiting his family in town). I managed to work around/with them for a majority of my set. The other lap lanes were just a disaster as I would occasionally glance over and see people all over the place in their lanes. . I was still laughing on the inside.
Hot pool again, too hot for our kind of swimming. I was just sluggish tonight. I think it also didn't help that I was swimming so late in the evening, since I'm normally an early morning swimmer. Pulled out the breaststroke fins for a little speed work/fun.
200 IM Drill
500 Free Pull
5 x 50 Breast Drill w/ Breaststroke Fins (1 P/1 Kick, 1 P/2 Kick, 1 P/3 Kick) @ 1:00
5 x 50 Breast w/ Breaststroke Fins @ 1:00 (:37/:38s)
100 Free @ 1:30 (1:10s)
50 Fly @ 1:00 (:31s)
--Repeat 4 times
8 x 50 Back @ :50 (:41s)
2 x 100 Back @ 1:30 (1:20s)
8 x 25 Breast w/ fins @ :30 (:18s)
25 Fly FAST and outta here!!
Got home from the pool, and my wife and I decided to throw in the intro DVD of the P90X program to get started. It has 2 bonus workouts on it also, so we got started...and holy it works you in places you never knew could hurt!! I can tell I'm going to be sore, but I'm going to try to stick with this as regular as I can. I figure swimming 5 days M,T,W,Th, F, and 5 days of P90X program M, W, F, Sa, Su should be good for me.
I'm not used to sweating like this either...I'm a swimmer!! This dryland is gonna be tough!!
Updated February 26th, 2011 at 01:31 AM by jaadams1
Got to swim for an hour and a half today, which is a bonus, but that is only because I got to miss the first half of work to go to the dentist at 7:00am to fix a bunch of teeth (8 to be exact) I'm okay though, just on the NO FOOD diet till my mouth gets un-numb!!
I'm following my pattern of the week and today looks like 150s
100 Fly Drill
4 x 150 Free @ 2:10
4 x 150 Free @ 2:05
4 x 150 Free Pull @ (1 each: 2:00, 1:55, 1:50, 1:45) pretty much held them all around 1:43/1:44
4 x 150 IM @ 2:15
--1) 75 Fly, 25 back, breast, free
--2) 25 Fly, 75 Back, 25, breast, free
--3) 25 Fly, 25 Back, 75 Breast, 25 Free
--4) 25 Fly, 25 Back, 25 Breast, 75 Free
20 x 25 Kick w/ board @ :30
5 x 100 Back @ 1:30 (held 1:18/1:19)
As I was finishing the cooldown, I thought lets give a 100 free fast for time to see how I feel after 4000 yards
100 Free FAST from push: Went a :57 !!!
I like it!!
***(Ande, Speedo, and others...I dedicate this one 100 Fast to you guys)
another 200 EZ and out
I figure on Monday I did 50s, Tuesday I did 75s, so that means this is a day for 100s. I hope this trend doesn't continue too much further, if you know what I mean!!!
Warmup was the first few 100s
5 x 100 Free @ 1:30
5 x 100 Free @ 1:25
5 x 100 Free Pull @ 1:20
5 x 100 Free Pull @ 1:15
5 x 1........ wait a minute... I didn't continue the set...just wanted to stay aerobic.
5 x 100 Build 100 Fly @ 1:40
--1) 100 Free
--2) 25 Fly, 75 Free
--3) 50 Fly, 50 Free
--4) 75 Fly, 25 Free
--5) 100 Fly (did 1:11 and it was tough)
hopped in a lane next to me to swim with 2 others (they did 100IMs, I did 150s) I was almost catching the one girl during my last 50 of breast on each one, but couldn't quite get her.
4 x 150 IM w/ no free @ 2:30
Well...we finally had to break down and put in lanelines this morning... And whoever it was that pulled the lanelines out needs to be shot also! How complicated can it be to put them on the reel folks...take the wrench and tighten all the slack on the lanelines before putting them away, that way they don't fall apart and have 2 or 3 lanelines trying to come off the reel at the same time!!!
Warmup: (by this point I was just plain P.O.'d)
200 Free, 300 Pull
20 x 75 Free @ 1:00, (held :53-:55)
10 x 75 Free Pull @ :55 (held :52-:54.5)
10 x 75 w/ fins @ 1:05
--25 SDK on front 2 breaths or less
--25 SDK on back
3500 Yards in about 48 minutes!
Well, I made it to practice this morning, even after getting back from the meet at 10:00pm last night! When the first 3 of us got to the pool this morning all the laneline were out of the pool. After about 10 seconds of discussion we decided F*** It, No lanelines today.
It was kind of amusing to listen to all the older folks coming in throughout the next hour while I was there complaining about the lack of laneline...
Suck it up and swim!!! It's not that bad. It no different than when they swim in the LCM pool during the summer with no lanelines!!!
This morning was pretty much a cool down from the meet, and the beginning of my building up phase again, since I have a couple of weeks before competition again.
800 Various Stuff
10 x 50 Free @ :50
10 x 50 Free @ :45
10 x 50 Free @ :40
2500 Yards & off to the showers.
Updated February 23rd, 2011 at 11:28 AM by jaadams1
Just completed Meet #4 over a 5 week spread!! I'm just beat tired now. At least for the rest of the season I'll take it more at a "normal" pace for a Masters swimmer.
The good news is that I am still swimming best times in lots of my events over the spread of the last few weeks, which is a good thing considering how tired I am with training/competition.
The meet in Seattle was fairly large (165+ people), and took forever, especially waiting for the 500s at the end, which of course, I was in the last heat, along with KNelson, and That Guy (who was there as my counter and managed to get in a 43 into a 20 length race) . Thank you again!
These are just rough splits from my "semi-coach", who is a friend from club swimming days who is now coaching for the Bainbridge Island masters team.
27.2/31.8/34.2/35.8 = 2:08.51
That Guy told me I was at a 58.99 on the clock at the 100, which is cool, but I was just way too tired to bring it home with any juice on it. I didn't really die, I just didn't have anything in the tank to draw from. Still a decent swim. The last 3 200 flys I've done have all been (207.7/208.5/208.5), so at least I'm consistently going quick!!
Just need to take the next step now!
2:10.30 <-- This one is a Masters best time by 1/2 second! Yippie!!
I don't think there was anyone within a second and a half of me after the fly, but a breaststroker almost caught my by the end of the breast, and we had a sprintout for the finish, which I won. The whole heat was fast (2 @ 2:10, 3 @ 2:12/2:13, 1 @ 2:16). Really was a good race to watch I'm sure.
14.9/15.4/16.3/16.0 = 1:02.59
I was happy with this swim. Not being that good in backstroke I was happy to see a somewhat quick time, again getting my best time by over 3 seconds! Yippieeeee!!! I still like fly better though.
14.6/17.5/18.6/18.5 = 1:09.24
Another Masters best time! By a .15, but hey, that's still improvement!
500 Free: ugghhhh!!! (over 2 hour wait for this one)
32.5 (1:04.4) (2:02.6)
The last 100 split only came down because I was trying to beat one of those dang 20-some year old kids across the pool who was hanging just a bodylength in front of my from the 200 point. I didn't quite catch him, but was close. Overall, I personally thought this 500 sucked! It's only 6 seconds off my time from last year, but I'm in way better shape than last year, and when I'm rested should probably by contending with the 5:00 mark, hopefully the 4:59 mark because that looks better. Oh well, you can't always do best times, but I did try my best, I was just tired at this point.
Going home from the meet from Seattle to Wenatchee, my dad took me out for a big steak dinner in a small town named Sultan on Hwy 2 (Steven's Pass Hwy). I had a big 24 oz. Porterhouse steak, baked potato w/ sour cream, cheese, bacon, the works;, a huge salad also, and bread. I ate all of it too, I was starving. Probably put on at least 3 pounds in 30 minutes there.
We made it home safe and sound about 10:00pm tonight, so that is good. Now it's off to bed, then hit the pool at 5:00am, so I can "cool down" from my 500 free a few hours ago.
Updated February 21st, 2011 at 01:58 AM by jaadams1
I got pressured by my better half to get the P90X program for her. She's been trying to workout on her own, and has been doing a good job of it too for that matter. My wife is a former soccer player who continued to play soccer with the adult city league over the past few years, but now she's almost getting too old for it (most of the "adults" are 18-24), and it's too much punishment on her knees and ankles now. Plus it's amazing how many fights get started on the field between these girls over stupid things.
She has made up a mixed CD of dance music and has been doing various exercises on her own in the living room, but her mind runs into roadblocks as to what to do next.
I suggested looking into P90X as we watched the infomercials on TV over and over again. She said let's go for it. She's the type of person who will stick with it too, and when she does...
It'll be fun...just need to take it easy at first so we don't get hurt too. I'll definitely cut it off a few weeks before Nationals, but get right back to it soon after.
I didn't do a whole lot of swimming this morning...just mostly a last minute splash before the meet on Sunday.
Meet director sent me an email saying they couldn't take out the 2nd 30 minute warmup after the 400IMs, which is too bad. Looks like we'll be stuck at the meet later than needed. 11:00am has a 1-hour warmup. At 12:00pm, Approx 2 heats of 400 IMs, then another 30 minute warmup???!! Timeline shows the meet ending around 6:30pm or later I've got about a 2 1/2 hour drive home over the pass too, which sucks, but it'll get done.
5 x 100 @ 1:30 holding as close to my 500 pace as possible
--went 1:01, 1:02, 1:02, 1:01, 1:01
**I really wasn't that tired doing these, which could be a good sign, or maybe because I actually had almost 30 seconds of rest to recover on each one.
After this I just went back an forth working on speedplay in different strokes, turns, did a few starts. Feeling really good. Watch out people...here I come!!!
Get ready for some fireworks. This one's gonna be a fun one!!! There are some really fast swimmers in most of the events, making the final heats some real showdowns. I'm really looking forward to the 200 IM heat. In the top 6, Kirk, That Guy, myself, and a couple others are going to have a race. The 500 free is another good showdown with Kirk at the end of the meet.
I'm in 200 fly, 200 IM, 100 back, 100 breast, & 500 Free
Here's a copy of the psych sheet for all to view. Enjoy.
Updated February 17th, 2011 at 11:44 PM by jaadams1
Main Set: (6 times thru)
2 x 50 Fly @ (:60, :55, :50, :45, :40, :35) interval by set
2 x 100 Free @ 1:20
1 x 75 Fast (sets #1-3 back, #4-5, breast, #6 fly ), then
1 x 25 EZ
:30 rest (or till the nearest :60 or :30 on the clock)
The set looks pretty easy at first, but once you get into it a little ways, it gets "really fun", especially pushing the 75s stroke.