Well, I'm officially "unemployed", or we'll call it "between jobs" for the rest of the week. I finished my last day of work with my former employer, though I'm being paid my vacation time for the remainder of the week, and then will begin my new job with Tree Top as a mechanic next Monday. A few days to rest and relax at least. Plus a swim meet weekend down in Portland as well. Why not, right??
My swim tonight, got it rushed in so I could make it back and watch most of my son's soccer practice.
200 Flutter Kick w/ board
500 Free Pull
10 x 100 Free @ 1:20 (held them around 1:12s, probably could've gone like this for a while)
w/ short fins:
200 SDK on back EZ @ 3:30 (went 3:10)
150 SDK on back cruise @ 2:30 (went 2:00)
100 SDK on back up tempo @ 1:30 (went 1:13)
50 SDK on back FAST - try for @ :30 (went :31)
100 EZ - my legs were a bit tingley at this point...
2 x 150 Free Pull @ 2:00 (1:45/1:48)
1 x 100 Free Pull and out
3000 Yards in ~45 minutes
IGLA Open Water Swim - 2 mile wetsuit category
I started off the morning at 4:20am with the alarm going off. Luckily I'd packed my bag last night, 'cause I wasn't in the mood to do much this morning. I stopped at the local 7-11 to get some Gatorade for rehydration after the swim, and got stuck behind some people with the late late-night party munchies. They were quite the sight, and a bit funny.
Well, I got going on my way toward Seattle, and got to the split where I have to choose which pass to go over. The shorter route (according to the new electronic reader board) was closed on Snoqualmie Pass due to rock blasting this morning from 5:00-8:00am. No way was I going to be able to go that way for a 7:30am checkin time. So off I went on the longer route over Stevens Pass, which also takes me quite a bit further north above Seattle. It worked out okay though. I got my McD's fix in Monroe, and then got my way to I-405 and back to I-90 to get over to Mercer Island where the swim was taking place. I still got there with plenty of time to spare. In fact, I was one of the first to arrive for the check-in.
After walking around aimlessly, I saw a couple people wearing CIBBOWS hats, and one of them looked like Janet (only from FB pictures). We said hi to each other and talked a bit. I'm pretty boring, and she figured that out right away.
I took a look at the course for the swim, a 1 mile triangular swim, counterclockwise, so all left handers around the course. Going down the first straightaway I noticed (along with everyone else), a huge boat (someone has $$$$) right near the line of the corner buoy. As it turns out, this was damn near spot on with the turn buoy, so it was much easier to look for the boat than the yellow turnpost in the water...plus this direction was heading right into the rising sun. The backside of the triangle looked to be pretty long, my only worry was getting lost out there. The final side back to shore was pretty easy to spot the finish buoys, so no problems there. There was a bit of plants/seaweed/crap in the water around the shallow starting/finish buoy. More annoying than anything.
The race got off right at 9:00, as the seconds were being counted down I shouted out "Have fun guys!", and put on goggles and went for it. I started on the far left of the group, and it seemed like everyone was off to a fast start. I just kept going hard trying to breakaway from the group. I was getting my legs and feet hit a bunch, and I think it was because I was actually cutting sideways across in front of everyone without even knowing it. OOPS! My stroke naturally carries me to the right I guess. We made our way down the first leg of the course, and I was right with another guy side be side. I let him get ahead and dropped in behind him for a little draft. I stayed with him around the first buoy, made the turn looked at the next buoy and got swimming again. The leader went somewhere else though. Took too sharp of a turn and was headed back toward shore instead of across the middle of the lake. He eventually got back on track. Along the backstretch I was passed by another swimmer prior to the 2nd turn buoy. I stayed in 3rd place with the 4th place guy turning even with me at the finish buoy of lap #1.
Now we were headed right back into the sunlight on the start of lap #2. This time the sun glare was way worse than the first time. Lucky for me I had a couple guys right in front of me, so I could follow splash bubbles underwater, or I could see their splashes ahead when I sighted. I was trying to see the big boat, but the glare was too much this time.
On the middle of the backstretch of the 2nd lap, I was I believe in 5th place after getting passed by another person. My eyes were killing me from my goggles. I use swedes, and they were cutting into my eye sockets a bit. I'm used to pool swimming, and doing intervals, where I can usually take my goggles off for a bit every 100/200 yards or so. I'm not used to having them on me non-stop for 30-45-60 minutes at a time. I just started treading water, put my goggles on my forehead, and began talking with one of the lifeguards on a paddleboard nearby. She asked if I was fine, I said yeah, just resting my eyes from the goggles. After about 30-45 seconds of my "break", I put my goggles back on and proceeded on. At this point I went into butterfly for about 30 strokes or so. Fly with a wetsuit on is so amazing, plus doing something different with my muscles felt good too. I didn't want to wear myself out so I went back to freestyle.
After rounding the final buoy for the turn to home, I found swimmer #6 coming up on my right hand side. Bad move buddy...that's my breathing side. If you're going to try to make a pass, you have to come by on my left. I saw him there, and knew we were close enough to the finish that I wasn't going to let him beat me. I paced right alongside him, we were looking right at each other the whole way, along with sighting forward. At this point we had two people from the 1 mile swim that we were lapping. There was enough space for me to squeeze between them, and the other guy had to go around a bit. At this point were were at the final intermediate buoy before the finish, I'd guess about 300 yards or so to the end. I poured it on, kicking like I know how to, and left the guy in the dust, not seeing him until we were on shore.
I finished with a 46:12 for my 2 mile swim, and I believe was the #5 overall swimmer in the 2 mile category. In my age group, I was #1, and got a handmade medallion for my efforts. Someone local made all the awards for the IGLA competition, so they are unique. Melted glass, colored blue/red/white/etc. and stamped with IGLA 2013 on them.
I was happy with the swim, and apparently I can still swim fine even on 1-2 days a week of moderate swimming...showing I don't have to be an animal age grouper anymore. Though we'll see next weekend at the Gil Young meet.
Swam the first half hour alongside the Velocity age group team practice, but was doing my own thing. Said a quick hi to everyone as I came on to the deck. I was just planning to do a somewhat quick and easy workout with a little elevated heartrate work in the middle. Getting ready for the 2 mile open water swim on Sunday over in Seattle at the IGLA Champs.
14 x 50 SDK on back w/ short fins
2 @ :45, 2 @ :50, 2 @ :55, 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45
I held them all at :40 or below
300 Free Pull stretchout
200 Free EZ
I had this first part done in a little over a half hour...then became a "lap swimmer" and spent a while talking with my fellow adults and the guard.
Back to it...
1 x 100 Free @ 1:201 x 50 Free @ :451 x 50 Free @ :401 x 50 Free @ :35 I had to kick it into gear on these.repeat
I was going to do more rounds, but that was good. And it's easy to quit on your own too. Best part of doing solo lap swims.
I did a 300 of EZ swimming after this to round out an even 3000
Another good day for a swim. Solo in a YMCA lap lane again...wonder what's wrong with the water?? Usually I'm always having to fight for lane space there, but that was a year ago when I was really swimming in the Y lap lanes. Maybe it's just end of summer slowdown for tri-folks or something?
This was only my 3rd swim of the month (one of them was the Longbridge race)...not bad for taking it easy like was originally intended.
4 x 100 Free Pull @ 1:30 (1:10-1:12s)
Set w/ short fins:
20 x 25 @ :30
Odds SDK on back, 1/2way underwater
Evens 5 of them Fly, 5 of them Back, also 1/2way underwater
6 x 150 Free @ Desc. Interval - just fast aerobic pace
2 @ 2:15, 2 @ 2:05, 2 @ 1:55 (I held them around 1:50 or so)
In my head I had intended to do 8, with 2 more @ 1:45, but I didn't want to kill myself.
12 x 75 Free Pull
4 Rounds of: 1 @ 1:05, 1 @ 1:00, 1 @ :55
I held them around :52s
500 Free w/ no walls - flip at the "T" and get going again. Similar to a non-stop open course without the advantage of wall pushoffs.
My plan is to swim again on Friday, then go over to Seattle on Sunday for the IGLA Open Water event. I'm signed up for the 2 mile wetsuit category ('cause I'm a cold water wimp).
After that I'll swim a couple times in the next week, probably Monday and Wednesday, then will head down to Portland, Oregon for the Gil Young LCM Masters Meet at Mt. Hood Comm. College. I've gone to this most of the past few years, though not always in the greatest of shape. This year we'll just have to see. I'm sure I'll be fine, but not 100% like a month ago.
Swimming the 1500 Free on Friday, 800 Free, 100 Free, and 200 IM on Saturday, and the 50 Fly and 200 Free on Sunday.
Will enjoy staying with my grandparents for the weekend to visit with them again.
I know I mentioned about going dry for the month of August for a little time off from the pool. Well, one, I got bored over the week, and two, I signed up for the 2 mile Open Water event at the IGLA Champs in Seattle on August 18th, so I need to keep my body in swimming shape. I'm not going to be swimming gung-ho like I was, but a few maintenance swims throughout the week should be sufficient. Plus I've had a few forumites eyeballing my GTD mileage to try to overtake me. Who cares, right?
My solo swim at the YMCA for $6.00:
Had a lane to myself...Friday the whole pool is open for adult lap swim for a while which is nice.
800 Free stretchout, enjoying the walls every 13 strokes
2 x 400 Free Pull @ 5:30
went 4:55 and then pushed the 2nd one a little and went 4:40
8 x 50 Flutter Kick w/ board @ 1:00 (held about :52s)
8 x 50 SDK on back w/ short fins @ :55 (goal was to maintain 6+ underwater kicks)
5 x 200 Free @ Desc. Interval
started on 3:00, then 2:50, 2:40, 2:30, 2:20
I cruised the first 3, holding 2:30s, pushed #4 to get a little more rest, then turned it on for the final one, coming in just under 2:20
200 EZ and out. That was good for an hour
....and boy did the water feel warm, even though I'm sure it was its normal 83-84 degrees
Another OW swim in the books. I've only done a handful of these, so adding another is a big thing for me.
August 2011 - CAST Classic 5K - DNF - I wasn't having a good time, out of shape, and pulled myself out of the race after 1 lap.June 2012 - Steve Omi Swim 1 Mile - 1st in age group (19-34)August 2012 - Longbridge Swim 1.76 Mile - 1st in age group (30-39), 21st of 900+ overallSeptember 2012 - Lake Chelan Swim 1.5 Mile - 3rd overallAugust 2013 - Longbridge Swim 1.76 Mile - 1st in age group (30-39), 6th of 820 overall
I got up around 5:00am in Spokane where I stayed overnight, and went outside to find a nice drizzle of rain falling. Oh great, hopefully this won't be accompanied by thunder and lightning. I drove another hour and a half to Sandpoint, Idaho to get checked in for the race and numbered. I was #6, alphabetically of course. I joked with a few of my friends that they had given my number based on placement overall.
By the time the race was getting started, the rain had stopped, but it was still plenty overcast, and probably in the 60s for air temp. Not sure about the water, probably about 70 or so. Earlier in the week, people said it was warmer, but with a few days of rain and no sun, things can change a lot. I'm glad I had a good wetsuit for sure!! I got a good coupon code on the internet from Tom Patterson for an XTERRA wetsuit for almost 75% off, saving me tons of money. It was well worth it to have a real swimming wetsuit vs. the "play around in the water" wetsuit I used last year.
I lined up at the starting line to the far right side, alongside the kayakers. A majority of the people were at the left or middle so they could go alongside the bridge. It doesn't really matter where you start because it's the same straight line across the lake.
As the gun went off, I took off, probably "sprinting" for about 300-400 yards or so before even looking around. I was sighting of course a bit during this initial run, but I wasn't looking at any other competitors, just making sure I was straight with the bridge. After I felt I was at a strong breakaway, I went into cruise mode. Looking ahead I could see 1 or 2 splashing swimmers ahead of me, and then I rolled over for backstroke to look behind me. NO ONE!! We were a long distance ahead of the whole pack, so I just turned back over and swam on. As it turned out, I was in 4th position at this point, but didn't actually know that. In my head I was telling myself I was in 2nd or 3rd place, and just keep going.
The bridge itself is 1.2 miles long, so I just kept going, trying to maintain a strong kick and relieve some of the muscle fatigue in my arms. It was a bit wavy out there at times, but much better than the year prior when we had a headwind the whole way. For the swim, it was very uneventful. I could see a kayaker staying alongside me off to the right side, and I'm glad it was there, since I had no one else around me for a while. I kept a pattern going of about 40 strokes Freestyle, with about 10 strokes Backstroke, maybe 1 or 2 Breaststokes, and back to Free again. In a 50 meter pool I can maintain about 38 strokes per length under calm conditions, so I figured each of these cycles I was doing was approximately 50 meters. I'd stop to clear goggles on occasion, and look behind me to see a few swimmers back there. Still far enough back to not worry too much.
At the end of the bridge, my power was fading, and I was wishing the swim could be done now. I could see two swimmers pulling alongside me, though they were about 15-20 yards off to my right side. I knew them both: It was Don Morovec (53yr), and Larry Krauser (60yr). They were doing a draft train the whole way. I've been chasing Don's 30-34, and 35-39 LMSC age group records in the pool events, and able to get a few of them, but not all of them. Larry has all of the freestyle pool records from the 40-44 through the 60-64 age group, and they're pretty tough.
I knew I had no chance to hang with them as they went by, and just let them go on. I was a solo swimmer from the beginning to the end of the whole race, and that was tough. It would've been nice to have a draft person at times, but it just didn't work out for me this year. The final 1/2 mile or so is alongside the shoreline to the finish point. There are 12 or so pilings along the route marking the shallow water as well as a underwater rock barrier wall. At times these rocks were very near the water surface. I used a few of the rocks to jump off and dive forward. My body was dying at this point, just wanting to finish. I was doing more and more switching from free to back, clearing goggles, looking behind me at the upcoming pack of swimmers. Had to keep going. From the last piling to the finish I didn't look back, didn't change strokes, just swam onward, kicking and pulling as best as I could, till I couldn't stroke anymore. Push up, stand up, get up the beach and cross the finish line. DONE...!!!!
The congratulations from the crowd were sure nice to hear. I saw Larry standing there, he said I was the #6 finisher, and I had 3 more swimmers who must've made a break for me at the end, because #7, 8, and 9 were a few seconds behind me crossing the line.
The results: https://www.athletepath.com/the-long...8-03/176-miles
I really like how they did the results this year. You can see everyone, where they're from, and times. Not a whole lot of super fast age groupers this year. They had Zone Champs, prepping for Jr. and Sr. Nationals as well right now, so they were probably pushed away from this swim by their coaches.
I finished 1st in my age group, and 6th overall out of 820 swimmers. I was really happy with the result, though I'm still not gung-ho about doing OW swims that much more. I'm sure I'll still make an appearance at Longbridge year to year. We'll just have to see how things go each season.
Last practice with my USAS team. Made it an easy swim tonight, I just wanted to get in the water to stretch out a bit at my "mid-week" day, prior to my OW swim in Sandpoint, Idaho on Saturday. The famous Longbridge Swim is happening, and I'm not sure how many people there will be, but if it's anything like last year we're looking at over 900 swimmers. Possibly even hitting 1,000, which would be cool.
1000 Swim (Alt. 100 Free/100 Stroke)
I did 100 Free/100 Crawlstroke though I did have a 50 Fly in there around 800 or so
10 x 100 Kick w/ board @ 3:00
Odds Flutter, Evens Choice
I did 100s Free Swim, and held a steady controlled 1:18ish pace.
400 Free - supposed to swim EZ, and work it between the flags and the wall and back out again. I just decided to build the whole thing, and keep the Alaska girl behind me (which was actually tough). I went a 5:15 for my 400 Free.
Did a 100 EZ and out
2500 LC Meters.
I just didn't want to kill myself with whatever was next in the practice with the kids, so I got out and began chatting with the parents.
I also did a job interview today for a maintinence position at the Tree Top plant here in Wenatchee. It pays nearly $5.00 per hour more than I'm making now, and it has its pluses and minuses as well. I'd most likely be working on graveyard shift, and am a little unsure about doing that, plus stepping out of the comfort zone I'm in with my current job. We'll see how it goes, I'm one of four candidates for the job. Hey, at least I have another job already, and not unemployed looking for the job.
I signed up for one and only one day of the champs meet this weekend, and chose the day with the 200 Fly. I also signed up for the 400 Free and 50 Free, since they were the next best choices, and I need to get my mileage worth for a day. No point of driving a few hours for one event, even if I do get to swim in twice!
Started my day at 4:30am with the alarmclock, on the road before 5:00am, and at the pool around 7:15am. Warmups, etc. then sat till my first event around 12:00noon. Drank plenty of water, it was HOT today down there, and no wind at all to help. I stayed in the shade, but even that was unbearable at times.
I shaved down for the meet, after having a week or so of taper and rest, plus squeezed my @ss into the FINIS Hydrospeed 2 jammer that I wore at Indy Nats last May. At least it still fits.
7 lane pool in Pasco, kind of strange, but it still has water. Top 7 in the A Final, 8-14 in the B Final.
50 Free - 27.73- qualified me 13th place for finals
This was okay I guess. I went faster than a few weeks ago, but I still had a crappy breakout about 2 feet underwater and it just stopped me dead. I know why sprinters complain about things like this.
Not really a lot of rest after this before the Fly, but that's how I roll...
200 Fly - 2:26.11 - qualified me 2nd place for finals
A new adult best time for me!! and a new LMSC Record for 35-39
31.2 / 37.5
37.8 / 38.9
This felt unbelievably easy the whole way. I felt a little struggle on the final 20 meters or so, but it wasn't bad. Led my heat by a lot. The other circle seeded heat had the faster guy in it.
400 Free - 4:42.46 - a timed final, placed me 6th
Another adult best time for me!! and a new LMSC Record
35.7 / 37.0
35.8 / 33.7
I was a bit tired at the start of this race, but after the 200, I began preying on the swimmers in the two lanes next to me, as they began struggling a bit. I think the heat of the day got to a lot of people by this point, but I stayed well hydrated and was doing fine.
I ran down one kid who was way ahead of me, and almost caught the other one at the end, but he touched me out at the finish. Still a great time for me.
Break between sessions:
I left in search of air conditioning since I had about an hour and a half till warmups for finals. Stopped at a quickie mart for Gatorade and an ice cream bar, then went for food. Found a McD's and stopped in for some nutrition overload. As I left, I refilled my Root Beer, and then realized there was a Baskin Robbins 31 flavors ice cream store down the road. Mmmmmmm... Root Beer Float, combo style from McD's soda, and Baskin Robbins "Triple Vanilla" ice cream. Sooooo good. I was soooo stuffed after all this, but it was worth it. I wasn't sure how finals would go though...
50 Free - 29.50 (was seeded 13th, placed 14th)
I dove in SDK'd great, and broke out even worse than in prelims. Once I did get to the surface I sprinted a bit, then realized it was a lost cause and just shut it down to save energy for later...which wasn't a lot later at all...
200 Fly - 2:24.68 (seeded 2nd, placed 2nd) & lowered my record a little more!
30.8 / 36.1
37.8 / 40.0
I went out strong, trying to stay within reach of the 17 year old next to me, praying that he might die a bit and I'd be within range to swoop in for the kill. He did die a bit on the final length, but so did I. It was a fun race to go out with though. My final USA-S race. Wow!!!
I had a lot of fun swimming with Velocity Swimming this year, made a lot of friends, learned a lot, taught a lot, inspired a lot of people, and was inspired by the other's efforts as well. I will remember this time forever...and still wonder how Kirk can keep going with the kids in Seattle too!! Oh yeah...he doesn't have kids at home!
The first 1/2 hour or more was handing out goody bags, t-shirts, water bottles, caps and such for the champs meet, plus having another last minute team meeting with all swimmers and parents about the meet and everything.
500 EZ Kick w/ board (I did a 400)
4 x 50 AFAP Choice @ 3:00
Did Free, Fly, Fly, Free
I ended up going really fast and was beating the kids next to me while I did Fly against their Free so that felt good.
600 EZ Swim Free w/ fins
I did really really EZ Free w/ short fins and did 400
Talk about 'shutting it down'.
300 Kick w/ short fins
200 Free Pull
8 x 50 Fast w/ short fins @ 2:00
I did Odds Fly, Evens Free
400 Free EZ
4 x 50 Choice @ 2:00 - superspeed turnover to the middle, EZ to the wall
Did Fly to the middle, EZ Free to the end
300 Free EZ
2 x 50 Free @ 3:00 AFAP like you're anchoring a come from behind relay
I think I went :30 or so on these from a push.
200 Free EZ
4 x Dive 50s and walk back around @ coach's sendoff
Did Fly Sprints to the middle, cruised Free to the wall
2700 LC Meters
Went over for a final group sit-down talk w/ coach John, for last minute reminders about rest, nutrition, and mainly hydration. With the 102+ degree days, we have to keep downing fluids. It's gonna be fast and fun this weekend. I've never been to the pool, but that doesn't matter. It has water, and that's about all I need to race!
It's almost here...coming up in 4 more days. The Inland Empire (LSC) Long Course Champs for USA swimming. I'm only swimming on Friday, since my best event, and another good one are that day. I'm swimming the 50 Free, then 200 Fly, and the 400 Free. I'll be swimming finals in the 200 Fly for sure as well, and maybe can make the top 14 in the 50 Free as well (It's a 7 lane pool).
From the psych sheet:
#30 Boys 15 & Over 200 LC Meter Butterfly
IES: 2:02.37 Z DEWITZ-CUDA <-- The year Zane (my former teammate) did this, I was a 2:09.55 at Juniors
MEET: 2:14.30 2010 DEREK FRENZEL
Name Age Team Seed Time
1 Hernandez-Mejia, L 1u5is RTCCC-IE 2:24.89
2 Adams, James A 35 VS-IE 2:26.62
3 Bergstrom, Henry J 15 VS-IE 2:29.64
4 Philip, Jeevan P 18 TCCC-IE 2:34.98
5 Brock, Lucas W 17 GMSC-IE 2:40.36
6 Halsey, Connor B 15 LCN-IE 2:40.89
7 Maryon, Tyler O 19 CAST-IE 2:41.29
8 Fillebrown, Charles 1W5 UN-01-IE 2:45.41
While that time looks "out there", it really isn't. I did that time 2 summers ago, and last year was a 2:30, as well as this year in June also. I'm already visualizing getting top seed and getting to HOPEFULLY pick my own "walk up music" as they parade in the finalists. My choice is going to be GNR's "Welcome to the Jungle". Now to find the CD around here somewhere to have it ready.
The 400 Free I'm seeded 9th overall, and should place well in it as well. The 50 Free, I'm seeded 6th, but my realistic time will be a crapshoot if I can make finals or consols. I'll give it my best effort though.
I'm thinking shave for the meet, and I'm going to put on my FINIS Hydrospeed 2 suit that I used at Indy Nats as well. Might as well go out with a bang on my season ending meet!!
600 (50 V-sit, 50 Free)
16 x 50 SDK w/ short fins @ 1:30 = Odds EZ, Evens FAST
Finally an interval I can handle with kicking, and I could put forth good effort too!
400 Free Pull w/ no paddles - talk about TORTURE!!! I can't pull w/out paddles for the life of me. Put me in the 8 & under lane for gosh sakes!! I'm a kicker first type of distance swimmer, and I use the big paddles to keep my going on pull sets normally.
8 x 50 w/ paddles and fins @ 2:00 FAST (I did with short fins only)
Odds I did Fly, Evens did Free
Went fast on all of them.
12 x 50 @ 1:20 (3 of each stroke), 1 Drill, 1 EZ, 1 Build
Dives from the blocks x 6 = approx. 25 meters or so, then return back
I did 5 Fly, and 1 Free. Felt really good with clean entries, fast SDKs, and awesome speed once I began swimming.
Look at me...blogging like a (ewwwwww) sprinter...
3300 LC Meters
Tuesday was the awards ceremony from the Starlight Invititational Meet. I ended up being the last one called up, and John said some nice things about me and what I've done for the team over the past year with the kids. He told them all that I'll be leaving from the team at the end of July, but will still have one more race day with them next Friday at the Champs Meet in Pasco, WA. The "final hurrah" of sorts. Everyone gave me a nice applause, and it made me feel good inside.
No swimming after the awards for me...I took a day off
Wednesday I went to the pool, did the practice, but was so beat up and tired from work and swimming to remember what I'd done, plus I didn't write it down last night, but was around 5000 LCM. It was more laid back, kind of going into taper type of swimming.
w/ fins (I used my short fins):
8 x 150 Kick @ 2:30 (50 Fast/50 EZ/50 Fast)
I did 50 Fast SDK on back/50 EZ SDK on back/50 Free Swim EZ, and was still barely making the interval
16 x 50 Free Pull @ 1:15
Odds EZ, Evens FAST
8 x 100 Broken @ 50 for :15 rest - whole thing @ 2:45 - Go FAST
I did the first one Fly, and went fast, not sure of my time, but it felt good. After that I hopped to the back of the lane, and did moderately fast freestyle, but that depended on if I caught up to a backstroker, etc. Not really a whole lot of effort exerted here after #1
8 x 50 @ 2:00 Odds V-sit scull, Evens Front Scull
500 Free Swim EZ cooldown
on a couple of the lengths I showed the kids in my lane how I can complete a 50 meter length on 8 "dolphin dives". They didn't think it was possible, but I showed them.
4900 LC Meters
No practice on Friday, or Saturday this weekend. I'm just going to relax for the weekend, well, besides work duties. Only a few more days of practice next week, then I'll probably shave down for my final races: 200 Fly, 400 Free, and a stupid 50 Free, which may be Fly possibly.
The day after that grueling Day 3 of my meet, and thankfully John was giving a recovery workout like he usually does after a meet. I'm going to begin tapering for my "final hurrah" with the team in 2 weeks anyway.
1000 Kick w/ fins (kick 'n chat) - I did 50 Free w/ short fins/50 SDK w/ short fins on my back instead
1000 Free Pull
16 x 50 @ 1:15 (4 of each stroke) (Drill/Build/Drill/Fast)
I only went fast on the Fly, after that I found my spot at the back of the lane and was the caboose for the rest of workout.
8 x 50 @ 2:00 Odds V-Sit scull, Evens Front Scull
12 x 50 Free Build, or EZ as I did @ 1:15
100 EZ and out
4900 LC Meters
Probably going to skip tomorrow's workout. I'll still go for the awards ceremony from the meet at the beginning of practice, but go home after that.
400 IM – 5:29.75
I felt good overall in this race. I did absolutely ZERO warmup prior to this as I missed the general warmup due to work, and it was way too cold and windy for me to even think about getting in the deep tank to get wet prior to the race, so I did it cold turkey and was happy with it. 10 seconds faster than a month ago when I was sick, and about 4 seconds away from last year I think.
100 Free – 1:02.67
I felt good on the first 50, breathing to my right side, and was hanging with the guy to my breathing side. After the turn I came off the wall, took a breath to the other direction, and could only see whitewater all the way across the lanes. Nothing like being seeded with a time from when I was 24 years old or so. (57.mid) I was still happy with the swim. My legs were a bit tired at the last 20 or so meters.
My day off from work...I slept in till almost 8:00am before my eyes first popped open. Amazing!!
Started off with a coaches relay, where I was the flyer in a 200 Medley relay. It was a lot of fun. Felt a lot more like a masters meet than anything else. The kids and parents from all teams all around the pool were cheering loud. It was almost deafening...at an OUTDOOR facility!! I checked my split from watching the video and was a 29.6 LCM 50 Fly. Not too bad.
I then went home for about 3 hours, since I didn't have to race again till after 6:00pm.
400 Free - 4:50.24
32.7 / 36.3
37.1 / 36.8
37.0 / 37.0
37.2 / 35.7
Not too bad of a race. I hung in there well, and wished I could've flipped and kept going for my 800 race...
100 Fly - 1:08.52
Felt great going out...then I broke down on the 2nd 50. Work work work and lots of swimming makes you tired.
800 Free - 10:02.22
1:09.5 / 1:16.5
1:17.5 / 1:17.2
1:16.7 / 1:16.5
1:15.2 / 1:12.9
I had to pace myself and not let myself run with the big guys in the heat. I knew I wasn't capable of staying with them. After a couple hundred, I set my eyes on a kid two lanes over who was slightly ahead of me. He was watching me as well I found out after the race. I pulled up next to him within the 3rd and 4th 100s. On the 5th 100, I decided I was going to win this "race" with the boy, and dropped the hammer here and kept the gas pedal down. Yeah, it hurt, but I managed to keep going. I really had to go on the last 200 though to keep ahead of him. I managed to do it though.
Finished this event just before 10:00pm...and off to bed later
4:25am - woke up for work
5:00am - work work work, lots of cherries, and a few mechanical breakdowns. Little bit of chain grease, and a bit of cold 34 degree water drenching me at times as well.
3:30pm - outta there...off to the meet.
4:30pmish - 50 Free
5:00pmish - 200 Fly
5:04pmish - 1500 Free
5:30pm, chowing on a $1.00 cheeseburger "last call" blowout special from the grill at the meet. Can't pass that up!
50 Free - 28.72
Whatever...my #1 voted worst event ever...even worse than the 200 LCM Back!
Only did 4 breaths, which was tough.
200 Fly - 2:35.36
32.7 / 38.9
41.9 / 42.6
I was feeling a bit iffy prior to this race...still feeling the effects of work all day, plus the 50 Free a half hour earlier. I tried to conserve a bit of energy, as much as you can in a 200 Fly.
I had about a minute to huff and puff while waiting for a couple stragglers in my heat to finish up, plus the calling up of the next heat: my 1500 heat
I moved over 1 lane, and just did an in-water start for the 1500. Bad things could've happened had I tried to jump out of the pool and climb up on the blocks.
1500 Free - 19:52.xx
36.5 / 39.8
40.5 / 40.5
40.2 / 40.3
40.0 / 39.8
40.4 / 40.6
40.8 / 40.3
40.7 / 40.5
40.6 / 40.6
40.4 / 39.9
39.7 / 39.7
40.0 / 39.6
39.8 / 39.5
39.7 / 39.6
39.8 / 39.5
39.7 / 37.2
I managed to use the first 400-500 as a cooldown/warmup. The 2nd, 3rd and 4th 50s of the race felt the worst. After that, all the bad things started going away. I was a bit behind in the race, and had some catching up to do. One kid was a couple lanes over and about 3 bodylengths ahead of me. I worked for about 6-700 to finally catch and pass him, then I set my sights on the boy next to me. He was going out of the flags as I was coming into the flags at the turns. I figured I'd have a shot to catch him, so powered my kick up a bit and pulled a little harder. This was with about 600 to go or so. I reeled him in over the next 300 meters or so, and with 5 lengths to go, I decided it was now or never to try to catch him. I pulled even with him and passed him going into the 1400 turn, but knew it wasn't over yet. He was young and gave chase. The final 100 hurt, especially the final 50, but I wasn't going to get beat either!!
That deadly double was probably one of the worst I've ever done...and probably wouldn't wish it on anyone...except for the coach of the Animal Lane workouts...he'd probably like it.
Tonight the team just did a splash around workout. About 3000 LCM total. The only thing I did that was intense was the initial 800 Free of the warmup. I always like to get out and bash through this opening freestyle, for some reason it feels good. After that I tried not to hit triple digits with my heartrate the rest of the workout. Very very easy with little to no effort. The kids couldn't figure out why I was going at the back of the lane. They'll learn one of these days.
I'm entered with my best times in the SWIMS database (which goes back to about 2000), most of which are from when I was 24 years old, but a few of them are from the past couple summers. I'm swimming 'close enough' to these times, but some may be unachievable. No worries here.
Friday: (will work an 8-10 hour day prior)
Event 4 Boys 15 & Over 400 LC Meter IM
Name Age Team Seed Time
1 Alpaugh, Spencer T 18 BISC-PN 4:42.32 _____
2 Wunderlich, Camden D 16 Golds-PN 4:48.82 _____
3 Emerick, Max J 16 Golds-PN 5:04.22 _____
4 Gifford, Ryan R 18 Golds-PN 5:06.85 _____
5 Willers, Noah P 15 VAST-PN 5:10.60 _____
6 Tonsmann, Marcus W 17 BISC-PN 5:13.37 _____
7 Adams, James A 35 VS-IE 5:15.96 _____
8 Alpaugh, Samuel C 15 BISC-PN 5:22.95 _____
9 Waite, CJ J 15 BISC-PN 5:36.08 _____
10 Bergstrom, Henry J 15 VS-IE 5:39.52 _____
Event 20 Boys 15 & Over 100 LC Meter Freestyle
Name Age Team Seed Time
1 Hoag, Sam R 15 VAST-PN 27.83 _____
2 Weiner, Brendan A 19 BISC-PN 54.70 _____
3 Sumnicht, Andrew J 21 SWAT-IE 55.75 _____
4 Emerick, Max J 16 Golds-PN 56.25 _____
5 Bocchi, Joseph P 18 PSA-PN 56.93 _____
6 Adams, James A 35 VS-IE 57.54 _____
7 Gifford, Ryan R 18 Golds-PN 58.08 _____
8 Wunderlich, Camden D 16 Golds-PN 58.36 _____
9 Tonsmann, Marcus W 17 BISC-PN 59.28 _____
10 Alpaugh, Spencer T 18 BISC-PN 1:00.10 _____
Saturday: (Day off from work)
***Will be participating in the unsanctioned unofficial coaches relay on Saturday. The team raised over $30,000 in the swim-a-thon this year, and the coaches were "forced" into swimming at the meet this summer in a relay. There are 4 female coaches and two male coaches on the team. They decided to make a men's and women's team. The men recruited another swimming dad, and also myself. John told me they'd have to "handicap" me to make it fair though. I came up with the idea to swim in jeans and a t-shirt. It'll be fun. We're also doing a 200 medley relay, so I'm going to be doing a 50 Fly in jeans and shirt. Even more fun. I think I'll go for the bellyflop entry off the start as well.
Event 66 Boys 15 & Over 400 LC Meter Freestyle
Name Age Team Seed Time
1 Wunderlich, Camden D 16 Golds-PN 4:23.56 _____
2 Gifford, Ryan R 18 Golds-PN 4:26.58 _____
3 Tonsmann, Marcus W 17 BISC-PN 4:30.09 _____
4 Willers, Noah P 15 VAST-PN 4:32.67 _____
5 Adams, James A 35 VS-IE 4:36.64 _____
6 Bergstrom, Henry J 15 VS-IE 4:50.53 _____
7 Hoag, Sam R 15 VAST-PN 4:56.03 _____
8 Portzer, Kelton A 17 PSA-PN 5:00.41 _____
9 Waite, CJ J 15 BISC-PN 5:01.18 _____
10 Hofferth, Elliott H 15 TAC-PN 5:02.04 _____
Event 74 Boys 15 & Over 100 LC Meter Butterfly
Name Age Team Seed Time
1 Emerick, Max J 16 Golds-PN 1:02.36 _____
2 Tonsmann, Marcus W 17 BISC-PN 1:03.05 _____
3 Adams, James A 35 VS-IE 1:03.13 _____
4 Wunderlich, Camden D 16 Golds-PN 1:03.25 _____
5 Willers, Noah P 15 VAST-PN 1:03.95 _____
6 Alpaugh, Spencer T 18 BISC-PN 1:04.66 _____
7 Bergstrom, Henry J 15 VS-IE 1:07.24 _____
8 Halsey, Connor B 15 LCN-IE 1:10.56 _____
9 Hofferth, Elliott H 15 TAC-PN 1:11.14 _____
10 Comeau, Adam C 17 BISC-PN 1:11.41 _____
Event 80 Mixed 15 & Over 800 LC Meter Freestyle
Name Age Team Seed Time
1 Weiner, Brendan A M19 BISC-PN 8:39.39 _____
2 Alpaugh, Spencer T M18 BISC-PN 8:45.71 _____
3 Gifford, Ryan R M18 Golds-PN 9:08.15 _____
4 Sterner, Kay E W18 BISC-PN 9:41.54 _____
5 Adams, James A M35 VS-IE 9:43.74 _____
6 Rosen, Candice T W15 BISC-PN 9:44.96 _____
7 Mergel, Mackenzie W15 VAST-PN 10:01.08 _____
8 Alpaugh, Samuel C M15 BISC-PN 10:20.53 _____
9 Bell, McKenzie A W15 BISC-PN 10:25.59 _____
10 Speirs, Felicity M W16 Storm-PN 10:33.33 _____
Sunday: (will have an unknown amount of hours workday - probably 8+)
Event 116 Boys 15 & Over 200 LC Meter Freestyle - probably will have to scratch it
Name Age Team Seed Time
1 Weiner, Brendan A 19 BISC-PN 1:56.19 _____
2 Emerick, Max J 16 Golds-PN 2:03.55 _____
3 Wunderlich, Camden D 16 Golds-PN 2:04.48 _____
4 Alpaugh, Spencer T 18 BISC-PN 2:07.21 _____
5 Gifford, Ryan R 18 Golds-PN 2:07.75 _____
6 Willers, Noah P 15 VAST-PN 2:08.25 _____
7 Tonsmann, Marcus W 17 BISC-PN 2:08.27 _____
8 Adams, James A 35 VS-IE 2:08.27 _____
9 Goodwin, Joshua N 15 TOSC-PN 2:12.48 _____
10 Bocchi, Joseph P 18 PSA-PN 2:13.69 _____
Event 128 Boys 15 & Over 50 LC Meter Freestyle
Name Age Team Seed Time
1 Bocchi, Joseph P 18 PSA-PN 13.63 _____
2 Sumnicht, Andrew J 21 SWAT-IE 25.51 _____
3 Weiner, Brendan A 19 BISC-PN 25.55 _____
4 Emerick, Max J 16 Golds-PN 25.98 _____
5 Adams, James A 35 VS-IE 26.27 _____
6 Gifford, Ryan R 18 Golds-PN 26.41 _____
7 Tonsmann, Marcus W 17 BISC-PN 26.97 _____
8 VanHoof, Bennon D 18 RFST-PN 27.00 _____
9 Wunderlich, Camden D 16 Golds-PN 27.10 _____
10 Goodwin, Joshua N 15 TOSC-PN 27.28 _____
Event 132 Boys 15 & Over 200 LC Meter Butterfly
Name Age Team Seed Time
1 Weiner, Brendan A 19 BISC-PN 2:14.97 _____
2 Willers, Noah P 15 VAST-PN 2:22.15 _____
3 Tonsmann, Marcus W 17 BISC-PN 2:22.78 _____
4 Wunderlich, Camden D 16 Golds-PN 2:23.74 _____
5 Adams, James A 35 VS-IE 2:24.61 _____
6 Emerick, Max J 16 Golds-PN 2:25.54 _____
7 Bergstrom, Henry J 15 VS-IE 2:29.64 _____
8 Comeau, Adam C 17 BISC-PN 2:38.70 _____
9 Halsey, Connor B 15 LCN-IE 2:57.35 _____
10 Pringle, Justin J 16 VS-IE 3:04.28 _____
Event 133 Mixed 11 & Over 1500 LC Meter Freestyle
Name Age Team Seed Time
1 Alpaugh, Spencer T M18 BISC-PN 16:50.65 _____
2 Gifford, Ryan R M18 Golds-PN 17:42.14 _____
3 Adams, James A M35 VS-IE 18:47.50 _____
4 McCoy, Sakaiya A W14 SWAT-IE 18:56.41 _____
5 Mergel, Mackenzie W15 VAST-PN 18:57.23 _____
6 Alpaugh, Samuel C M15 BISC-PN 18:57.92 _____
7 Johnson, Naveed K M16 TOSC-PN 19:07.14 _____
8 Van Troba, Ella S W13 YAC-IE 19:34.38 _____
9 VanWell, Jack C M15 VS-IE 20:30.13 _____
10 Miele, Mikaela E W13 VAST-PN 20:30.69 _____
The last two events will be fun...or not fun, we'll have to see. Notice the event #'s. I'll be in the last heat of the 200 Fly, then step right up into the 1500 Free 1st heat (swum fast to slow). There's no scheduled break, but maybe I can 'take my time clearing the pool'.
Velocity Swimming and Bainbridge Island Swim Club did a little co-mingling tonight at practice. The fast lane was all BISC besides myself and Henry. I was going pretty much #3 in the lane behind two studs, and Henry was going #6 or so in the lane, but he's nursing a sore shoulder and taking it easy.
We did the sprint workout, which I honestly thought was a bore, but my coach John didn't want me to wear myself out doing the distance practice a few days before the meet. He knew my legs were already a bit sore with crampy feelings, and just wanted me to rest a bit.
600 (50 V-Sit, 50 Free Build) - I had to show our BISC kids what V-sit was. They didn't think it was too bad...for the first 50, but doing more and more of it...they weren't too thrilled. Like John says..."found something we're better than the others at".
12 x 50 Kick w/ board @ 1:20
12 x 50 @ 1:15 - 3 of each stroke (Drill, EZ Swim, Build Swim)
I went 2nd for the Flys, then lagged near the back for the back and breast, then back up for the Frees
12 x 100 Free w/ paddles @ 2:00 (50 reg. arms w/ overkick legs, 50 catchup Free EZ)
- to me, this meant sprint Free with a slight kick, then EZ Free back.
12 x 50 Free Fast w/ paddles @ 1:15
- yeah, ok. Went 200ish pace with a slight kick. Did try on the final one though.
4 x 50 Sprint choice stroke @ 1:30
did 3 Fly, then 1 EZ Free - Flys went for 200ish pace, somewhere around :37/:38ish
I did a 100 cooldown at this point and got out. They continued on with another kick set of really nothing for the next 15 minutes, but I didn't need that.
4100 LC Meters
Overall a very very easy practice. Even Henry had the same thoughts afterward. I guess that means we didn't do it right, huh?? Oh well, I was resting. Leslie would even agree that you don't want to waste yourself 2-3 days ahead of a meet.
4 x 50 Free Build @ 1:00
w/ paddles and fins (I used my short fins which I can kick flutter kick better with)
6 Rounds of:
200 Free (50 EZ/100 Fast/50 EZ) @ 3:00100 Free (50 EZ/50 Fast) @ 1:3050 Free Fast @ 1:00
I was toast after about 3 rounds of this, but the kids just kept on going
8 x 50 Dolphin Kick fast w/ board @ 2:00 (UGH!!!!)
8 x 50 Choice Stroke Sprint @ 2:00 (did 7 Fly, 1 Free) - felt really good
8 x 50 Free Pull w/ buckets Fun Fun Fun, this is where my adulthood comes in handy with my developed muscle power over the kids.
400 EZ and out
4700 LC Meters
Tomorrow we're supposed to mix-it-up with the Bainbridge Island Swim Club. I guess we're going to do one large combined practice. I better eat my Wheaties tomorrow, 'cause they've got a few kids that will be kicking my butt!!
Meet coming up in 3 days for the entire weekend. Of course, I'll be fitting it in around my work schedule which will make for even more fun times.
8 x 150 Kick w/ long fins @ 2:10
I did 4 x 100 w/ short fins, and 4 x 100 w/ long fins, kicking somewhat easy on both. My left hamstring is recovering from a pretty good cramp I got yesterday after lots of yardwork, dehydration, and then sitting in the movie theater with my youngest on my leg most of the movie. Nothing like your leg cramping in the middle of a movie theater!!
4 x 300 Free Pull @ 5:00
Odds EZ (went ~ 4:15 & 4:05)
Evens Fast (went 3:45 on both)
12 x 100 @ 2:00
4 times through:
50 Fly Fast/50 Free EZ50 Back Fast/50 Free EZ50 Breast Fast/50 Free EZ
12 x 50 EN3 work @ 1:30 - do same stroke in groups of 4
I did all Free and went as fast as I could, but it wasn't truly fast...probably something I could hold for a 100 or 200 speed.
4 x 50 @ 2:00
Odds V-sit scull, Evens Front Scull
It was a fun day today. We had all the lanes full of swimmers at the pool, so I didn't have to look off into 5 open lanes next to me today. Bainbridge Island's age group team is visiting for the week at our pool, prior to the meet this coming weekend. I guess it's their chance for some outdoor and LCMeters training time. Our fast lane was in the middle right against their fast lane. I would've mixed in well with them, probably about middle of their lane. John told us we intermix the teams later in the week for some different training stuff. NExt week, we'll have 2 teams staying with us after the meet for a week of outdoor LCMeter training as well. Best part was watching them all lathering up the sunscreen prior to swim practice at 6:30 at night. The sun is already on the decline, and not very strong rays anymore...but I guess their pale white skin can't take that anyway.
300 Free Pull
200 Kick w/ board
3 Rounds of
2 x 200 Free @ 3:30 (held around 2:45s)4 x 100 Free @ 1:30 (held between 1:20-1:24s)8 x 50 Free @ 1:00 (did EZ swim ~:45-:50)1:00 rest between rounds
On the final round I did pull...I was getting fairly exhausted on that long set...and my energy reserves were on empty
10 x "50 IMs" @ 1:10
going 4 strokes of Fly, 4 strokes of Back, 4 strokes of Breast, then Free to the wall
100 EZ and out
5200 LC Meters
I have to work tomorrow. This weekend my day off got switched from Saturday to Sunday, so I don't get to swim in the morning. Oh well, I'm beat tired anyway.
Casual day - Assistant Coach Anne was in charge, as John is taking a day off prior to his road trip to a large prelim/finals meet in Montana this weekend. Teams from the 4 LSC's in the area are all converging for a LC Meter competition.
Anne was making this up as we went...I could tell as she was talking to herself trying to think of sets, intervals, etc.
8 x 100 going 50 Front Scull/50 Free Fast @ 2:00
did these with about :15/:20 rest
12 x 50 w/ long fins @ LIFO
going 8 SDKs then surface for 2 Fly strokes, submerge 8 SDKs, up for 2 Fly strokes, etc.
4 Rounds of 4 x 50s, followed by 100 "EZ"
Each round of 50s is one stroke, must do all 4 strokes, but not important the order.
Intervals were given for the strokes, which were fast:
4 x 50 Free @ :45
1 x 100 Free @ 2:30
4 x 50 Back @ :55
1 x 100 Free @ 2:30
4 x 50 Fly @ :50 (this got fun)
1 x 100 Free @ 2:30
4 x 50 Breast @ 1:00
1 x 100 Free @ 2:30
1 x 400 IM Cruise - I ended up descending the 2nd half of the swim, passing Henry in the breast, and rocketing home in the free - went 6:00 - The fly was painful, and the backstroke was a cooldown from that pain.
3 x 100 Free @ LIFO (approx. 1:40) Desc. 1-3
4300 LC Meters
Pretty easy practice overall. And a good mix of different stuff. It's good to switch coaches now and then, instead of the same ol' stuff all the time. Now we get the 4th of July off from the pool, and I get it off from work as well!! We usually work with the cherries going, but this year, my plant and day shift is off.