Fast Food Makes for Fast Swimming!

Warmup:

600 (25 Free/25 V-Sit Scull)
(600/600)

10 x 100 SDK w/ short fins @ 1:25 (1:20-1:22s) just cruising them
(1000/1600)

3 x 300 Free Pull @ 5:00 Desc. 1-3 (went 3:55*, 3:25, 3:14)
* That first one could've been a 250 @ 2:55, but we did feel like we were going slow, so it may have been a 300 @ 3:55. ????
(900/2500)

Main Set:

10 x 100s @ 2:30 Broken @ 25s for :10 each
Went all Free, avg. 56/57s
somehow the 12-14 year old kids were going 53s/54s/55s behind me. Who knows, but I'm pretty sure their :10 sec breaks were less than :10

200 EZ
(1200/3700)

16 x 50 Fast @ 1:00 (4 of each stroke)
(800/4500)

800 Flutter Kick w/ board (I chose no fins)
(800/5300)

8 x 25 Sprint @ 1:00
(200/5500)

200 EZ

---------------------------------
5700 Yards

I was just sluggish on this workout. My body doesn't really care for the broken swims, but the team is beginning to get ready for their end of season championship meets, with the Inland Empire Champs in 2 weeks. I won't be going since I have to be in Seattle that same weekend to send off my mother-in-law to El Salvador for the month. We'll later be joining her the final week of March.

EDIT:
I just saw they added the meet heat sheet for the Lake Washington Masters Meet this Sunday. Gonna be a fast 200 Fly race at the beginning. I sure hope I'm in it.
https://www.clubassistant.com/c/D63F...ional_2013.pdf

Well, that was a very short lived scare from last night...though I'm still going to take it easy (for the most part) throughout the week.

Warmup:

300 Free
6 x 50 Kick w/ board @ 1:10 (:48s)
6 x 100 Free Pull @ 1:40 (cruised 1:10s for 2, then 1:08s for 2, then 1:06, then 1:04)
(1200/1200)

20 x 25 w/ short fins @ :45

• Odds SDK underwater
• Evens Sprint Free (did relaxed free)

(500/1700)

20 x 50 FAST Choice Swim in groups of 4 @ 1:20
I did 8 Free, 4 Back, 8 Free...sandbagged and played the caboose in the lane, just swam them "EZ", still holding 30s/31s on the frees

150 EZ
(1150/2850)

My Main Set:

5 x 300 Free @ 5:00 Odds FAST, Evens EZ
I let Henry go first on these...well at least the first 4, but I was right on him encouraging him along, which he actually needed. On the last one I was ready to let it rip, so I went ahead of him. Felt good to get moving finally...and no sense of pain whatsoever.
Went 3:18/3:30/3:17/3:30/3:10

100 EZ
(1600/4450)

8 x 25 Dive Sprints & walkaround @ ~1:00 (coach's sendoff) That's not a lot of time with the walkaround too...I'm getting compared to these youngsters.

150 EZ

--------------------------------
4800 Yards


Not a bad day's work. I was happy with it, considering what I went through last night. It looks like my back or shoulder was just out of alignment or something, and my wife did well with her heels driving deep into my back last night. I still remember the relief I felt all over my body when she was able to pop something back into position. Damn those AFAP efforts in practice!

Warmup

600 (25 Free/25 V-sit scull)
(600/600)

10 x 100 @ 1:50 SDK w/ short fins MAX REST
(1000/1600)

Main Set: (did our rotating stations again):

4 x 200 Free @ 5:00, broken :10 @ each 50
went 2:01-2:03

8 x 100 Choice @ 2:30, broken :10 @ each 25
did 7 Free, mainly holding 55s, last one Fly - did a 59
(1600/3200)

That last one was my BIG MISTAKE. I felt a huge pop in my shoulder, on the back side. I have a bit of pain there now, and it reaches across my back toward my neck area, but mostly in the shoulder region.

I ended up swimming a few 100s easy in the next lane just to see what I had, but it was a no-go for the night, so I got out. I did manage to get my wife to do a little "dig her heels in" massage on my upper back/shoulder area, and got another pop in my back that felt awesome. A lot of the pressure went away, but the pain is still there a bit. I'm gonna take it really really easy for a while, and sad to say or think it, but I may have to bag the meet this coming weekend in Kirkland. Mainly with the events I signed up for, I just don't see myself being able to accomplish all that Fly on Sunday. It'll be my first events skipped as a masters swimmer I believe. I guess that officially makes me human, but it ticks me off a bit too. Oh well. Work in the morning.

3600 Yards total for the night

It was icky poo hot in the pool today. That was the only negative point of the day though. I had good swimming conditions otherwise. I was solo in my lane for the first 20 or so minutes, then #2 came, and then didn't have a 3rd person till I was past 3000 yards, but the 2nd person got out shortly afterward, bringing me back to 2 in the lane. On the public swim side of the pool there were only 2 teenage girls playing for most of the session, and a mom & dad came with their 3 kids later.

I planned to just do a somewhat straight-thru type of swim today, since usually my YMCA lap swim sessions get me pretty , but today was okay.

Warmup/Main Set/All-In-One workout:

I took just enough rest between each thing to change equipment, which was typically 5 seconds or less. I didn't really check times except for the couple that are noted. It was pretty much just cruising, aside from the final 500 which I picked up a bit.

100 Free
100 Kick w/ board (all my kicks were ~1:50-2:00)
150 Free
100 Kick w/ board
200 Free
100 Kick w/ board
250 Free
100 Kick w/ board
300 Free
100 Kick w/ board
350 Free Pull
100 Kick w/ board
400 Free Pull (did a 4:45)
100 Kick w/ board
450 Free Pull
100 Kick w/ board
500 Free Pull (did a 5:45)
(3500/3500)

10 x 50 Kick w/ board @ :55 (got 3-5 seconds rest)
(500/4000)

5 x 100 Free EZ @ 1:20

-----------------------------
4500 Yards

Warmup:

500:
2x thru the following (50 Free, 50 Doggy Dig, 50 Breast, 50 Front Scull, 50 Free)
(500/500)

10 x 100 SDK w/ short fins @ 1:25 (1:20s)
(1000/1500)


Main Set:

6 x 250 Free Pull @ 4:00 done in 3 sets of 2...each set of 2 is a "broken 500" negative split

• 2:55/2:36
• 2:55/2:36
• 2:50/2:34

1:00 bonus rest after the last 250
then:

500 Free for time...to be done "similar" to the above negative splitting.

• went 5:28
• that's my fastest ever adult in-practice 500 swim...not that I've actually ever tried to do a 500 fast on my own before.
• 5:15 was my meet time from 2 weeks ago, and this swim tonight was done in my normal practice gear...accompanied by size 38 nylon mesh drag suit...and 3 others in the lane to dodge.

(2000/3500)

150 EZ

10 x 50 @ :50, holding your best 500 50 splits (I was to shoot for 30/31s)

• the first 4 or so were rough, holding 31s, with one 32 in there.
• the final 6 I got going and came down to all 30s, and a 29 at the end.

150 EZ
(800/4300)

16 x 50 @ 1:15 - 4x thru IM Order - 80% effort
(800/5100)

Bucket Pulling Relays - did Free, Fly, Back, and Free (I went twice on each)
This is our "fun".

200 EZ

----------------------------
5500 Yards

Warmup:

600 (25 Free/25 V-Sit Scull)
(600/600)

12 x 100 SDK w/ short fins - 4 @ 1:30, 4 @ 1:25, 4 @ 1:20
(1200/1800)

3 x 400 Free Pull @ coach's sendoff (approx. 7:30) Desc. 1-3
went 4:40/4:32/4:21 - was dealing with lap traffic at the 150 point.
(1200/3000)

John took the team over to have a chit chat about stuff, and then afterward worked on a little turnwork. He said I didn't have to be involved, so I did a little stuff on my own:

10 x 50 Free @ :40
1:00 rest
8 x 75 Free - 2 @ 1:05, 2 @ 1:00, 2 @ :55, 2 @ :50 - made them, though the last 2 were touch n go.
1:00 rest
20 x 25 Fast Flutter Kick w/ board @ :30
(1600/4600)

Back w/ group again:

16 x 50 IM Order, 4 each stroke @ 1:15 (Odds EZ, Evens Fast) Ended up doing 6 Frees at the end instead of 4
(900/5500)

8 x 25 SPRINT @ 1:00
(200/5700)

200 EZ

----------------------------
5900 Yards

Warmup:

600 (25 Free/25 V-Sit Scull)
(600/600)

6 x 200 Free Pull @ 3:30 Desc. 1-3, 4-6
(went 2:20/2:15/2:11 - then 2:15/2:12/2:09)
(1200/1800)

Main Set: Rotation around the lanes (4 stations)

6 x 100 Free @ 2:30 FAST! (went 1:00-1:01s on all of them)
next lane (stay on interval)
6 x 100 Worst Stroke (did Breast) @ 2:30 (went 1:20-1:23s)
next lane
6 x 100 Best Stroke (did Back) @ 2:30 (went 1:10-1:12s)
Normally I'd do fly, but I don't care to attempt lots of it with the waves and multiple bodies in the water around...trying to avoid shoulder pain...and I'm one who doesn't have to train fly to still compete in fly. Lucky me.
next area
15 x Sprint Bursts across deep tank @ 1:00
(2000/3800)

10 x 100 Kick w/ short fins @ 1:40 (go for MAX REST)
Kick set at the end of practice?!?! woah!
First 5 I was holding around 1:15s, and was getting wiped out, so I switched to Flutter Kick w/ board & no fins for the final 5. Made them, but it was basically a non-stop 500 kick.
(1000/4800)

200 EZ and out

--------------------------
5000 Yards

Tonight we were basically "on our own" for the practice. John had the monthly board meeting tonight, and had given the practice to the assistant coach who put in on the board...saying "John will be here later..." I knew to stay on track, 'cause John knows where we should be at when he arrives...the teens are the ones who think they can 'get away' with stuff. Problem is that the assistant does have working eyeballs, and though she doesn't say much to them...she takes notice and I'm sure relays the info on to the bossman. I just get it done, knowing it will be for my best anyway. I can't afford to goof around that much anyway.


Warmup:

800 (50 Back, 50 V-Sit Scull, 50 Free, 50 Back)
(800/800)

20 x 50 SDK w/ short fins @ :45 (made 'em...I'm not much into this kicking anymore)
(1000/1800)

3 x 300 Free Pull @ 4:45 Desc. 1-3 (went 3:25/3:14/3:10) I haven't been that fast in practice since college days
100 EZ Free
(1000/2800)

Main Set:

4 x 200 IM @ 5:30 MAX REST (went 2:28/2:27/2:27/2:24)

4 x 200 Stroke (did Back) @ 5:30 MAX REST (went 2:35/2:33/2:33/2:32)
(not doing fly with 5+ swimmers in each lane...just too wavy and dangerous for everyone)

4 x 200 Free @ 5:00 MAX REST (went 2:06/2:05/2:05/2:03!!)
(2400/5200)

400 Cooldown

---------------------------
5600 Yards


I haven't been that fast, consistently in freestyle for a while, especially on this particular main set, which we do on a fairly consistent basis. We actually did this same set on Saturday (though I did a more distancey version of it on the same intervals). It was fun tonight! I can't wait for my freestyle swims later this year. The Fly/IMs...oh well, you can't have everything.

Warmup:

600 (25 Free/25 V-Sit Scull)
(600/600)

8 x 150 SDK w/ short fins @ 2:15 (held 1:55-2:00s)
(1200/1800)

5 x 200 Free Pull @ 3:15 (2:20/2:10/2:10/2:08/2:06)
(1000/2800)

8 x 25 SDK underwater no breathers @ 1:00
200 EZ
(400/3200)

Main Set: SUPER 500s

Basically this is a set of broken 500s

• every 25 distance is Sprint w/ overkick
• the other swims are "cruise"...but we all got faster and faster as the set went on, till the last 500 was basically all sprint
• :10 rest at each distance break
• if you can do it "right" you subtract away 1:40 to get your time. I wasn't looking at the clock, but I was counting to 10 in my head each time...who knows how exact I really was, but it was close enough

5 x SUPER 500s @ 8:30 (coach John kept track of that part for us)
25 - :10 sec
50 - :10 sec
25 - :10 sec
75 - :10 sec
25 - :10 sec
100 - :10 sec
25 - :10 sec
75 - :10 sec
25 - :10 sec
50 - :10 sec
25

I was running into lap traffic on the first 3 to 4 of them, and it got to where I couldn't really go like I wanted to, but it was all good. Before the final one, a couple of the kids had to get out, so my lane opened up to only have 3 people in it, plus everyone was trying harder so I didn't have to worry about others too much.

John was timing us on the final 500, and yelled out 5:10 for me!! I believe it...I remember seeing the clock at the 200 point was @ ~2:40 (minus :40 of rest makes ~2:00 or so)

I've never done broken 500s like this, and it was really fun.

(2500/5700)

500 Free EZ

----------------------------------
6200 Yards

I went to the YMCA for an afternoon lap swim session, with plans to get up over 5000 or so yards. I knew it would be interesting with the typical swimmers there, and I'd have to manipulate my swims based on who or what I was sharing my lane with. Things for the most part were good...and then at 2:00, while I was doing an easy kick between sets, a boy in the public swim area decided it was time for all of us to get booted from the pool. He threw up his lunch all over! Well, close enough to getting to my 5K goal for the day. At least I'd gotten in a decent swim first. That's one disadvantage of lap swims sharing with public swims at the Y.


Warmup:

200 Free
200 Kick w/ board
400 Free Pull
200 Free
(1000/1000)

Kick Set:
20 x 50 Flutter Kick w/ board @ ~1:00, or :50, or :53, or 100s straight...depending on where my lanemates were. They don't understand interval training even if I give a basic lesson about it, so I just swim
(1000/2000)

6 x 150 Free @ ~2:00, again depending on lane space. I had some interesting passing attempts at times.
(900/2900)

300 Free Pull stretch out
(300/3200)

4 x 100 @ 1:50 (75 Back, :10 rest, 25 Free Sprint)
(400/3600)

200 Kick EZ w/ board
on the 175 turn is when the boy unloaded himself, and we were done with the pool.

-------------------------
3800 Yards

Warmup:

600 (25 Free/25 V-Sit Scull)
(600/600)

Insane Kick Set: (I used long fins today...had to just to make the intervals!!)

4 x 100 SDK on back @ 1:20
3 x 100 SDK on back @ 1:15
3 x 100 SDK on back @ 1:10 (made the 1st one, missed the other 2)
(1000/1600)

Main Set:
I had a lane to myself, so I modified the set today and did bonus yardage

4 x 200 IM @ 5:00 MAX REST [4 x 300 IM @ 5:00] held just under 4:00
1:00 extra rest
4 x 200 Stroke @ 5:00 MAX REST [4 x 300 Back @ 5:00] held 4:05s
1:00 extra rest
4 x 200 Free @ 5:00 MAX REST
[2 x 400 Free Pull @ 5:00] went 4:30/4:32
[1 x 300 Free Pull @ 5:00] went 3:30 I knew I had to move over to combine lanes for the incoming workout group...
[1 x 200 Free @ 5:00] went 2:10

200 EZ
(3900/5500)

Team then went to deep tank to do:
16 x cross pool sprints ~12.5 yards @ 1:00
I did 4 Rounds of:

• 75 Free Pull @ 1:00 (:49/:50s)
• 50 Free Pull @ 1:00 (:35s)
• 25 Free Pull @ 1:00 (whatever)

After that I joined the group for the final 4 cross pool sprint 12.5s @ 1:00
(650/6150)

250 EZ cooldown

-----------------------------
6400 Yards

Had a "sub" coach tonight...just one of our assistants. John is off at the H.S. boys district meet this weekend watching his son and the others swim this weekend. We had strict orders to follow the written workout, and any deviations or whining about it would be noted by the assistant. <-- that'll be us on Monday when John is back.
The practice actually went along pretty well, and was a tough one.


Warmup:

300 Free
6 x 50 Kick w/ board @ 1:10
6 x 50 Free Pull @ :50
(900/900)

10 x 100 Kick w/ fins (25 "core kick", 25 SDK, 25 core kick, 25 Str. Flutter Kick) @ 2:00
(1000/1900)

Main Set: he gave us each set as we went along, so we didn't exactly know what was coming...though I had a hunch after a bit.

10 x 100 Free @ 1:30 (held 1:10/1:11s)

2:00 rest

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

2:00 rest

10 x 100 Free @ 1:10 (1:07/:09/:09/:09/:09/:12/:08/:08:/:07/:06)
(3000/4900)

This was basically the end of practice at 8:30pm...we did do some bucket pulling relays and a 400 cooldown as well, but that was it.

-------------------------------
5500 Yards


The first 5 100s of the last set were touch n go after #1. I missed #6, and knew it about halfway through that I wasn't going to make it. So for #6, I ended up going @ 1:20, then dropped back to the 1:10 interval for the last 4 of them.
The other 2 girls in my lane didn't make any of them after #1. They did swim them all, and managed to stay out of my way as I was coming which was nice. It was a good set...just not something my body was truly ready for tonight. With my change of job at work, I'm walking a lot more now around a huge packing line, so my body is tired. Have to work at 5:00 in the morning, and will see if we can get the job done so I can make practice at 8:00am as well!

I had to copy this today, because it's by far my biggest GTD month to date.

My Go The Distance 2013 Progress
71.19 miles swum (=125,300 yards, =114,574 meters).

And I did this on 23 days of swimming, 21 workouts, and 2 days with swim meets (so not as much yardage those days). 8 days off from the pool, so I am semi-normal.
That's an average of over 5400 yards per day accomplished! Not bad. I just did the math, and had I swum every day of the month at this average, I'd have cleared 95 miles...but I'm not that crazy.

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

We had our awards ceremony (started at 6:30) from the meet last weekend, coach talked about everyone who swam and gave us our ribbons. It's nice how he does that for all the swimmers and their parents. At these awards meetings, he always talks about my work ethic and how much I push the kids in practice on a daily basis even getting into my upper 30s, and mentioned how my times are getting faster and faster all the time still.
I'm glad he thinks highly of me, rather than just being the "old guy" in the lane.

On to the workout.


Warmup:

600 (25 Free/25 V-Sit Scull)
6 x 300 Kick w/ fins @ 4:30
(2400/2400)
I trailed in the lane for the kick set, and I'm not sure what the leaders were doing, but they couldn't figure out the clock or the yardage very well. We were on the 4:00, 4:15, or 4:30 for the set. The other lanes were having problems as well, and coach John wasn't too happy about it...so gave a brief "The Talk."


Main Set: 8 times thru (150, 50, 50, 50)

John had a chart on the board that was interesting to follow, but it was one long rotating IM set, with lots of sprinting efforts. Tiring. No rest between rounds, just stay on the interval.

Round 1 & 5:

• 150 Free @ 2:30
• 50 Fly SPRINT @ 1:30
• 50 Back SPRINT @ 1:30
• 50 Breast SPRINT @ 1:30

Round 2 & 6:

• 150 Fly @ 3:00 <-- this sucked with 6 in the lane!!
• 50 Back SPRINT @ 1:30
• 50 Breast SPRINT @ 1:30
• 50 Free SPRINT @ 1:30

Round 3 & 7:

• 150 Back @ 2:45
• 50 Breast SPRINT @ 1:30
• 50 Free SPRINT @ 1:30
• 50 Fly SPRINT @ 1:30

Round 4 & 8:

• 150 Breast @ 3:30
• 50 Free SPRINT @ 1:30
• 50 Fly SPRINT @ 1:30
• 50 Back SPRINT @ 1:30

(2400/4800)

After Round 4, most of us including me were just beat up. At least those who were actually sprinting all the 50s!! I could tell who wasn't, 'cause they were all having a good time while on the wall.

400 Cooldown

--------------------------------
5200 Yards

Warmup:

200 Free
6 x 50 V-Sit Scull
(500/500)

6 x 200 SDK w/ short fins @ 3:00
I was just barely making these...my "older" body needs more warmup than the youngin's
(1200/1700)

10 x 200 Free @ 2:45 (went 2:15-2:18s, last one 2:13)
My motivation for this was the (just turned) 12 year old girl going 2nd behind me and was holding under 2:25s!!
100 EZ
(2000/3700)

6 x 100 SDK w/ short fins @ 1:20 [I did Free Pull] - 1:05-1:08s
(600/4300)

10 x 100 Free @ 1:20 (held 1:10s, last one 1:08)
100 EZ
(1100/5400)

6 x 50 SDK w/ short fins @ :35 !!??!???! [I did Free Pull] - :31-:33s
(300/5700)

10 x 50 Free @ :40 (held :33/:34s)
100 EZ
(600/6300)

10 x 25 Sprint Choice @ 1:00 - did 2 Free, 2 Back, 2 Free, 1 Back, 1 Fly, last 2 Free w/ no goggles.
(250/6550)

200 EZ and out

-----------------------
6750 Yards

started out kinda slow...but the yardage came in a hurry!!


Now...I get to the locker room, and my towel is missing!! I had it over my bag to dry, since it was still wet from my son's swim lesson an hour earlier. Done this many many times and never had an issue. Kinda sucks though. At least I was able to get a towel from the YMCA pool staff.

After tonight, I would've rather repeated my 7,500 swim from yesterday again. Tonight was all about sprint endurance, and it gets painful really quickly.

We had 6 or 7 people in each lane tonight, so it was hectic!!

Warmup:

300 Free
6 x 50 V-Sit Scull @ 1:50
(600/600)

10 x 100 SDK w/ short fins @ 1:20 (basically I missed them all after the first 2)
super wavy during this
(1000/1600)

Main Set (EN3 work):

4 stations (3 lanes, and 12 1/2 yd. deep tank)
Round 1: IM
8 x 100 IM @ 2:30 (held 1:10/1:11s on most, last one 1:09)
Round 2: Strong Stroke (no way was I doing fly with that many in the pool)
8 x 100 Breast @ 2:30 (held 1:21/1:22s, last one 1:19)
Round 3: Free
8 x 100 Free @ 2:30 (held 1:02/1:03s, last one 1:00)
Round 4: Short Sprints in deep tank
20 x ~12.5 Free breakouts @ 1:00 (room for a quick streamline, 4 strokes and look for the wall)
(2650/4250)

200 cooldown

------------------------------
4450 Yards of pain


I thought I did pretty well considering the wavy crowded conditions. John wants me to try to hold 1:00/1:01s on all the 100 Frees we do like this, with my goal of reaching the 5:00 mark in the 500. I actually find it easier to do that on the 1:30 interval rather than the 2:30 interval. Less time for lactic acid buildup.

Tonight was a little different practice. Basically it was going to be a somewhat self-directed day, as the coach would give the sets, but then he was pulling the swimmers out one by one to talk about their meet last weekend, and also go over the end of season goals for whatever meet they're shooting for, whether that be the A Champs, Sectionals, Sr. Sectionals, etc. I was the only one who didn't get pulled out for any special talk... But I did get to practice all by myself in lane 6 tonight which was a big plus. I basically had free reign to do what I wanted, so I just took John's sets, which were basically easy/recovery, and twisted them a bit to be a "high score" on my 1 workout yardage as a masters swimmer.


Assigned/[What I did]

Warmup:

1000 Free [1200 Free]
500 Kick w/ board [another 1000 Free]
1000 Free Pull breathe every 3 [1000 Free Pull neg. split] went 6:00/5:50 by 500s - 11:50 total
[300 EZ Free] while they finished up
(3500/3500) <--we were at 7:44pm here, so with my 1:00 or so breaks between each 1000, I'm movin'!


10 x 100 IM @ 2:00 stretch out [15 x 100 IM @ 1:30] held 1:18-1:20s
(1500/5000) ~8:10pm now...this makes me more confident that I can make my 5000 yard swim-a-thon in under an hour next month.

10 x 100 Kick w/ fins & board @ 1:30 [10 x 100 SDK w/ short fins @ 1:30] held 1:20s
(1000/6000)

6 x 50 V-Sit Scull @ 1:45 [6 x 50 V-Sit Scull @ 1:30] forearms and hands killing me
(300/6300)

8 x 50 w/ buoy front/mid/finish sculling @ 1:30
[8 x Free Pulls @ 1:30]

• Odds 100s (went 1:05/:06s)
• Evens 125s (went 1:23/:24s)

(900/7200)

8 x 25 Sprints Choice @ 1:00 [8 x 25 Sprint Fly no breathers @ 1:00]
(200/7400)

100 EZ and out

------------------------
7500 Yards - not too shabby, and quite a fun workout.

Carpooled over to the meet in Ellensburg, WA for the USAS meet. I'm only going to be swimming Saturday of this meet, and thankfully I'm not swimming on Sunday, 'cause I'm dead tired right now.

I swam a very good meet, ending up with all season best times, and quite a few of these times were just off my masters overall best times as well.


200 IM - 2:11.76
27.5 / 35.1 / 39.6 / 29.6
I got out kind of slow, or so I thought. At least I took it easy on my fly with my recent history of shoulder pain. Back half of my race was good, just need to work the middle more.

100 Breast - 1:09.70
33.0 / 36.7
This race was just BLAH for the most part. I was right next to an 18 year old who went a 1:01...good news is I was ahead of him through the dive and first pullout. Once we hit the surface, he was gone!

100 Free - 52.49 (masters best is 52.42) 0.07 seconds away
25.5 / 26.9
This was fun. I haven't been this fast in a while! Very happy with this. My last efforts in this event were 55-mid and 54-high, so a 52 is great!

200 Fly - 2:09.50
26.2 / 33.2 / 34.3 / 33.3
[sprinter whining]This was about 20-25 minutes after the 100 Free, so I was still feeling a little exhausted [/sprinter whining]
I felt like I went out slow in the race, but I guess I didn't really. Fell off a bit in the 3rd, but was able to bring my kick up a bit on the final 50 home.

500 Free - 5:15.70 (masters best is 5:11.74) good enough for LMSC age group record!
I didn't really feel like I had the energy to swim fast while standing behind the blocks for this one.
I haven't really had a good FAST 500 in a while, and I'm starting to approach that now. This race just hurt from the start though. I was gasping for air, at times getting 1/2 water on my breaths, and twice on the 25 end of the pool I slipped on my flipturns, basically getting no where off the walls. I had my teammate/lanemate in the lane right next to me, and he was about 1 1/2 bodylengths behind me the whole race, then in the final 100/150 he began moving up on me, and I couldn't do anything to stop him. I gave it all I could though, and was able to hold him off by a second. Dang 14 year olds are getting quicker!!
Overall, the time was good though:
28.3 / 31.8 (1:00.1)
31.6 / 32.2 (1:03.8)
32.8* / 32.2 (1:05.0)
31.9 / 32.2* (1:04.1)
31.9 / 30.5 (1:02.4) Henry my teammate split a :29.1 on his final 50 to almost get me.
*Slipped on my turns on these 50s...


OH, almost forgot...the pool was hot today (85 degrees) YUCKY Hot!!! And the air temp inside was hot too! I ended up drinking tons of water...about 8-9 12oz. bottles worth through the day, and I was still thirsty.

Overall, I'm very pleased with today's meet. Lots of fast swimming, even with heavy training. I really can't wait till later in the year now.

I took off last night from the pool, in lieu of taking my kids to go see the Wenatchee Wild play last night at the arena in town. They are the local semi-pro(ish) hockey team. They were playing a team from Kenai River, Alaska. Ended up pulling out the win in the OT period last night, after being down 1-3 through the first 2 periods. In the 3rd period they pulled it even at 3-3, then in OT sudden death got another goal in a few minutes to end it. Good game...first of three in the series. Basically the warmup game for everyone's tempers...the fights always tend to happen on the 2nd and 3rd games when the guys start having enough of each other's madness.

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Tonight:
It was very lightly populated tonight, as I'm sure many of the people already took off for the meet already. I'll be carpooling with another family over and back tomorrow (they offered, why not?)



Warmup:

1000 Free
did the first 400 as a normal warmup, but since I was all alone in the lane, started increasing my speed and power a bit. Hit the turn at the 500 and took a glance at the pace clock. Finished my 2nd 500 of the 1000 in a 5:45, which isn't too shabby.
did another 200 Free swim EZ while the others finished warmup.
(1200/1200)

1000 Flutter Kick w/ board (chose not to use fins)
(1000/2200)

1000 Free Pull DPS (held mostly 11 SPL w/ a few 12 SPL)
I lost count on this around the 300, and just decided to swim until the others stopped with their 1000. Apparently they were waiting for me to stop as well (they weren't counting). I figured that I probably swam about 1400 yards in this portion.
(~1400/3600)

16 x Texas 50s @ 1:20 (4 of each stroke) work the turns and underwaters
(800/4400)

8 x 25 Free @ 1:00 Odds EZ/Evens Sprint
(200/4600)

200 EZ and out

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4800 Yards in 90 minutes

We always do a shorter "easier" workout the day before a meet weekend. Usually the 3 x 1000s at the beginning is our pre-meet workout/warmup.

I'm feeling pretty good, and now just need to get to bed and be ready to race tomorrow!

200 IM, 100 Breast, 100 Free (the warmup events), then 200 Fly and 500 Free (the real reason for going tomorrow).

Much better night tonight...semi-full of energy. The only thing I wasn't feeling great with was my butterfly tonight. Still kinda nursing my shoulder, but going through the motions at 50-75% effort on my fly arms.

Warmup:

600 (25 Free/25 V-Sit Scull)
(600/600)

10 x 150 SDK w/ short fins @ 2:05 (held around 2:00 cruising them)
(1500/2100)

3 x 300 Free Pull @ 5:00 (Desc. 1-3) went 3:35/3:25/and last one on track to be 3:15 or under but had to hold back when the lap traffic got into the dangerous range. I can't afford to kill anyone.
(900/3000)

16 x 50 IM Order (4 each stroke)

• Fly @ :55
• Back @ :55
• Breast @ 1:00
• Free @ :50

100 EZ
(900/3900)

Main Set:

6 x 200 IM FAST @ 5:00
(went 2:29/2:26/2:26/2:25/2:24/2:20)
I admit I held back a little in the first few, but built up my efforts in the end. John wanted the group to "give it all" on the last one, and I really went for it. Ended up being what I think is my masters best 200 IM time in a practice setting, I think.

200 EZ

(1400/5300)

8 x 25 AFAP Flutter Kick w/ board @ 1:00
I was holding roughly :17s on these, and they hurt on the last 5 yards or so. Still getting beat by a 12 year old girl.
(200/5500)

300 EZ and out

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5800 Yards

I'm probably going to take off tomorrow from the pool, and take the kids to go see a hockey game in town tomorrow night. That'll be fun for them.

USAS meet coming up this weekend in Ellensburg. Should be fun. It's not a very heavily populated (with fast folks), but I'm not exactly the fastest either in the meet. So I should have a lot of good races.
200 IM, 100 Breast, 100 Free, 200 Fly, 500 Free

I was tired an sluggish today. I'm sure it's because of my change of job at work. I'm still doing the same job, just on the main packing line which is huge, and requires a lot of walking around, plus I start work at 5:00am to get everything ready for the 6:00am start time. That makes for fun, especially when I'm swimming till 9:00pm the night before...and then typing a blog and unwinding before getting to bed.

Warmup:

1000 Free
16 x 25 SDK underwater w/ short fins @ 1:00
10 x 100 Free @ 1:30 still warmupish pace. I just couldn't really go more than a 1:15 on these. Felt like blah.
(2400/2400)

Main Set:

4 Rounds of:

• 300 Free @ 4:30 (150/160 HR)
• 200 Stroke @ 4:00 (180+ HR)
• 100 Free @ 1:45 (150/160 HR)

(2400/4800)
This set was pretty much garbage until round 3 when my body finally "woke up" and I decided to pick up the freestyle a bit, coming down to 3:35s on the 300s.

8 x 25 Fly @ :45
(200/5000)

4 x 100 Free @ 1:15 into (cruised these @ 1:10s)
4 x 100 Free @ 1:10 (upped the tempo to about 1:06s here)
(800/5800)

8 x 25 Fly @ :45
(200/6000)

200 EZ

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6200 Yards