My USMS Times
YouTube Videos of my swims
Warmup: (this is basically my meet warmup too...I don't do too much)
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.
4 x dive 12.5s
50 EZ and out
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.
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.
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.
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.
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
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
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.
200 IM Drill
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
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.
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 24th, 2011 at 12:45 AM by jaadams1
200 IM Drill
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
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 01:17 PM by jaadams1
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???
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.
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
3 x 100 IM @ 1:30
3 x 50 Free @ :45
2 x 200 IM @ 3:00 (held 2:35s)
2 x 75 Free @ 1:10
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
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.
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)
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).
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)
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
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.
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
Felt good by the end, despite the warm water temperature.
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)
200 IM Drill
8 x thru:
25 Sprint Kick w/ board @ :30
50 Free @ :50
4 x 100 Free @ 1:20
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)
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)
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!!!)
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, 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)Seattle University – Connoly Center, Seattle, WA
Updated March 13th, 2011 at 03:33 AM by jaadams1
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.
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 12:16 PM 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 10:48 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