View RSS Feed

Fast Food Makes for Fast Swimming!

My USMS Times

YouTube Videos of my swims

  1. Tuesday, December 31, 2013 10:00-11:30am

    by , December 31st, 2013 at 07:03 PM (Fast Food Makes for Fast Swimming!)
    I got to break away from the action on my house project since my dad needed to go back to his house to work on something, so he dropped me off at the pool on the way by, and took my kids to his house to play for a while too. Perfect timing....and just what I needed to relax, and freshen up on my water skillz.

    I ended up doing sort of a double descending distance workout today...which sort of just materialized after the first warmup and kick set. It was good.

    500 Free, build as I go

    20 x 50 Kick
    • 8 @ 1:00
    • 6 @ :55
    • 4 @ :50
    • 2 @ :45

    This worked great...I was holding :47s for the first 14, then dropped to under :45s, and blasted :42/:44 on the final 2. I must be tapered.

    400 Free stretchout

    3.5 times through: (did the 125 4x, and the 100 3x)
    • 125 Free Pull @ 1:30 (went 1:25/1:24/1:24/1:20)
    • 100 Free Pull @ 1:30 (cruised ~1:10s)


    300 Free stretchout

    8 x 75 @ 1:10
    • 2 x (25 Fly, 50 Free)
    • 2 x (25 Free/25 Fly/25 Free)
    • 2 x (50 Free/25 Fly)
    • 2 x (25 Fly/25 Free/25 Fly)


    200 Free stretchout

    8 x 50 SDK w/ short fins on back @ :50
    I started out good, then had to ease off a bit as my quads were starting to feel crampy

    100 Free stretchout

    8 x 25 @ :30 Odds - Sprint Fly, Evens - EZ Free

    4500 Yards


    As for my house rebuild, it is going well. If you want to see photos, and haven't yet seen them, they are on my facebook album here: 88007191&type=1
    If you're not my FB friend, and want to see photos, I guess you'll have to send me a friend request first.
  2. Monday, December 23, 2013 5:40-7:00pm

    by , December 23rd, 2013 at 11:03 PM (Fast Food Makes for Fast Swimming!)

    200 Free
    100 Kick w/ board
    150 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    50 Free
    100 Kick w/ board

    2 x 125 Free Pull @ 1:30
    2 x 100 Free Pull @ 1:15
    2 x 75 Free Pull @ :55
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20

    8 x 50 Flutter Kick w/ board @ 1:00

    400 IM (by 100s)
    Fly @ 1:20 (went 1:09)
    Back @ 1:40 (made it - 1:20-25ish)
    Breast @ 1:40 (made it - 1:30ish)
    Free @ 1:20 (went 1:07)

    4 x 50 Flutter Kick w/ board @ 1:00

    400 IM (by 50s) - half the intervals of the previous 400 - just make 'em
    Fly @ :40
    Back @ :50
    Breast @ :50
    Free @ :40
    This one was a lot tougher to do than the 100s. Not as much rest between each stop and go I guess, even though it was 50s vs. 100s.

    2 x 50 Flutter Kick w/ board @ 1:00

    500 Free as:
    4 x 25 Free @ :20
    2 x 50 Free @ :40
    1 x 100 Free @ 1:20
    2 x 50 Free @ :40
    4 x 25 Free @ :20
    surprisingly enough, the 100 in the middle is actually a little tough, and sneaks up on you in this set.

    200 Flutter Kick w/ board

    8 x 25 Fly Fast w/ short fins @ :30 (went :15-:16s)

    100 Flutter Kick w/ board
    100 Free EZ

    4250 Yards

    Not a bad overall workout. I was given ideas for the 400 IMs and 500 from one of the assistant coaches who was helping with the novice level swimmers in the next lane over. He was telling me stuff the senior kids were doing the other day. Had to try it out.
  3. Saturday, December 21, 2013 500 Mile Club

    by , December 21st, 2013 at 07:26 PM (Fast Food Makes for Fast Swimming!)
    I got my Nike suit today...well, I qualified for my free gift from the GTD program at least.

    500.29 miles swum (=880,517 yards, =805,145 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2013 results.
    ! Most recent milestone achievement: 500 miles on 12/21.

    I swam with 4 others today in the YMCA lap lanes, and we circle swam! It was organized at least. Two of the guys couldn't exactly keep up with what Damon and I were doing, but they held up pretty good.

    Warmup (we all did something different)

    I did:
    500 Free
    100 Kick w/ board
    400 Free Pull

    At this point I told everyone to decide on something around 500 yards or so, and we'll do it. Made the intervals work for a majority of us. Tony was a bit out of shape, so anything past the warmup was tough for him. Jeff doesn't have the formal swim team training, so he just does his best. Damon is just a year or more out of swim team shape, but he can lifeguard like the best of them!
    Damon's set:
    3 x 100 Free @ 1:45 Fast Pace (went 1:03/1:05/1:05)
    2 x 100 Free @ 1:30 Faster Pace (went 1:04/1:04)
    1 x 100 Free @ Fastest Time (went 1:03)
    I had fun with this. I can't do this on my own for some reason, but with the group it was easier to go faster.

    Tony's set: (Tony and Jeff used fins, Damon and I no fins)
    5 x 50 Kick w/ board @ 1:00
    1 x 100 Kick w/ board Fast @ 2:30
    5 x 50 Kick w/ board @ 1:00

    My Set:
    1 x 100 Free @ 1:30
    2 x 75 Free @ 1:05
    3 x 50 Free @ :50
    4 x 25 Free @ :25
    This was just a semi-short rest mini endurance set. Felt good.

    Jeff's set:
    200 Free @ 3:30
    100 Breast Fast @ 2:00 (I went 1:20) - not sure if that was fast, but it was my first breaststroke in a while
    200 Free @ 3:00

    3300 Yards

    This yardage carried me over the 500 mile distance for the year. That was all I wanted to get. Now it's just get in shape for my 200 Flys in a couple weeks.
  4. Thursday, December 19, 2013 12:30-1:00pm

    by , December 20th, 2013 at 02:45 AM (Fast Food Makes for Fast Swimming!)
    Only a half an hour available to me today. Work at home on the house was cut short since we'd finished the concrete work in the basement and need it to cure for a few days before doing some more in that area. I had to go to work early as well, so that's where I had a perfect 1/2 hour available to hit the pool, pull a PWB, shower and get to my job. Luckily, t-shirt and jeans works for my job. I couldn't stand having to put on a suit and tie daily. YUCK! I don't even know if I can tie a tie anymore either.

    500 Free warmup

    Main Set (get right to it and go):

    2 Rounds of:
    • 150 @ 2:00 (125 Free, 25 Fly)
    • 125 @ 1:40 (100 Free, 25 Fly)
    • 100 @ 1:20 (75 Free, 25 Fly)
    • 75 @ 1:00 (50 Free, 25 Fly)
    • 50 @ :40 (25 Free, 25 Fly)
    • 25 @ :20 (25 Fly)
    • 75 EZ @ 2:00 gasping for breath the whole way


    200 Free cruise till lap swim was over. Not bad for 1/2 hour!

    1900 Yards

    The main set was a good one. I think of it as good training for the 200 Fly. All endurance, with the fly at the end to make you work it when you're tired. As the set goes on, the fly gets more and more frequent. Fun times in my sick little world.

    1.58 miles (= 2,783 yards, = 2,545 meters) to next milestone (500 miles milestone).
    Looks like I may get to 500 Miles after all!! Hopefully this Saturday will do it for me!
  5. Wednesday, December 18, 2013 9:30-10:15am

    by , December 18th, 2013 at 04:19 PM (Fast Food Makes for Fast Swimming!)
    I was able to break away from the house remodel project for a bit to get to the pool. My dad stayed at home with my little one while I went to play. He was just planning the next phase anyway, so lots of standing around looking.

    This felt like I've been out of the water wayyyyy too much lately, and I never really felt good. My water cardio is almost down to nothing, as most of you know when you don't swim all the time, that first day back only feels good for about 75 yards or so...

    500 Free EZ

    10 x 50 SDK on back w/ short fins @ :50 (held around :40s)

    Ended up talking a bit here with the head guard, who is also the assistant coach on the swim team. She's gonna be putting in her notice to leave the team soon. Lots of various "issues", and I agree with why she's doing it.

    500 Free Pull

    8 x 50 @ 1:00 (25 Fly, 25 Free EZ)

    1900 Yards

    We have a semi-organized practice session coming up on Saturday at 11:00am at the eastside Y pool, if anyone is interested. It'll be me, and a couple lifeguards who need to get back in shape (including me), and maybe a couple others. Our only rule: WE WILL BE CIRCLE SWIMMING in a YMCA lap lane during YMCA lap swim time. OMG!!! What will people think!!???
  6. Saturday, December 14, 2013 12:15-1:00pm

    by , December 14th, 2013 at 04:40 PM (Fast Food Makes for Fast Swimming!)
    Short and sweet, that was about all the time I had. I'll be lucky to swim at all in the next upcoming week, as I have to work all 7 days more than likely.

    500 Free warmup
    5 x 100 SDK w/ short fins @ 1:30 (held under 1:20s)
    10 x 100 Free @ 1:20
    10 x 100 Free Pull @ 1:20

    It was good enough for maintenance swimming. It was tough, but that was about all I had time for.

    I signed up for our home meet on January 12th, swimming the 400 IM, 200 Free (as Fly), 200 Fly, 50 Fly, 500 Free. Should be fun times...especially if I'm not in the greatest of shape.
  7. Wednesday, December 11, 2013 5:15-6:15pm

    by , December 11th, 2013 at 11:00 PM (Fast Food Makes for Fast Swimming!)
    Today was an all day workfest at my house. My dad and I replaced/reinforced 4 floor joists that were in serious need of fixing before we could install the beam which will be carrying the weight of the other half of the house. Also did a bit more demo work in the laundry room area to open up the walls to remove out some more of the piping.

    I was TIRED today when I arrived at the pool. Normally you'd figure on your day off from work it would be relaxing...but not lately. I about died at the pool during the first warmup portion.

    Warmup to Fast

    5 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20 (it started getting hard here)
    2 x 100 Free @ 1:15 (barely made them)
    1 x 100 Free @ 1:10 (yeah... )

    100 Float on a kickboard and move my feet to get down the pool.

    8 x 75 SDK on back @ 1:10 (went :55s)

    100 EZ swim

    Main Set:

    4 Rounds:
    • 125 Free Pull @ 1:30 (went 1:21-1:23s)
    • 75 Free Pull @ 1:30 (went :50-:55s)
    • 50 Fly Fast (200 Pace) @ 1:00 - went :31s


    200 Float with a board and move my feet a bit again.

    3500 Yards

    Sort of back and forth with the intensity today. Fast then relax for a while. Hit it hard, relax...I can't do that 2 hour 8,000 yard all out intensity anymore!
  8. Tuesday, December 10, 2013 5:00-6:00pm

    by , December 10th, 2013 at 10:30 PM (Fast Food Makes for Fast Swimming!)
    Wow, finally back in the water!! Maybe I'll get to swim tomorrow night as well. I am on my "weekend", having Tuesdays and Wednesdays off from work. I still have to wait till my wife comes home from her work before I can leave the kiddos to get in the water.

    I'm so wasted tired on a daily basis now though. Not just from work, but first thing in the morning (7:30am) I'm up to get my son's meds before school, then by 8:00, my dad and his friend are here, and we have been working on the 2 bathrooms remodel/full renovations. This includes the re-routing of all sewer lines in the house, all plumbing. On top of this, fixing/replaceing the floor joists in the basement that were cut by some previous homeowner. GRRRRRR... Then all the cosmetic putting the walls back together. It's going to be a big task, especially keeping one bathroom in "working condition" through the whole thing. It's no small task, but we're "all in" now. Thankfully I have my dad (engineer, construction, electrical, plumbing, concrete, basically anything non-desk job related). Between the two of us, we can get a lot done for minimal cost.

    Well...I guess this is a swim blog so:

    500 Free
    :20 rest
    400 Free
    :20 rest
    300 Free/Back by 25s
    :20 rest
    200 Free
    :20 rest
    100 Free (this was a 1:15) basically swam the same pace from the beginning, but shows how slow I was. It was somewhat painful as well, though I tried to keep it relaxed and stretched out.

    10 x 50 Flutter Kick w/ board @ 1:00 (or straight 500 Kick since I was basically going :58/:59s)

    16 x 50 Free Pull w/ paddles @ :45
    8 x 50 Free w/ paddles and short fins @ :40 (felt nice to have some speed) went :31s
    4 x 50 w/ short fins (25 Fly Fast, 25 EZ Free) @ 1:00

    100 EZ and gone.

    3500 Yards

    Hopefully I'll get to get in tomorrow. This was more of a stretch out, get a feel for the water swim anyway. Only my Fly felt good today.
    200 Fly is still in my sights for my next meet in a few least it's right here at home.
  9. Wednesday, December 4, 2013 4:55-6:15pm

    by , December 4th, 2013 at 10:18 PM (Fast Food Makes for Fast Swimming!)
    Finally a chance to get in the water again! It's felt like I haven't been that wet lately, and I really enjoyed getting in the pool tonight, even though the first part was rough.


    400 Free
    200 Kick w/ board
    400 Free Pull

    Kick Set:
    10 x 100 SDK on back w/ short fins @ 1:30 - kept them all under 1:20s
    100 Floaty EZ Kick w/ board

    Main Set - from Tom's "Chaos Set":
    500 (225 Free, 50 Fly, 225 Free) @ 7:00 (went 6:10)
    400 (175 Free, 50 Fly, 175 Free) @ 5:40 (went 4:53)
    300 (125 Free, 50 Fly, 125 Free) @ 4:15 (went 3:35)
    200 (75 Free, 50 Fly, 75 Free) @ 2:50 (went 2:25)
    100 (25 Free, 50 Fly, 25 Free) @ 1:25 (went 1:10)

    100 EZ Kick w/ board
    100 EZ Free

    12 x 25 Fly Fast @ :40

    6 x 50 Flutter Kick w/ board @ 1:00 cruised ~:55s

    100 EZ

    4500 Yards

    Finally got in a real workout, rather that just a "warmup swim" like I've usually been doing. I really enjoyed the main set today, and it was nice to have the Fly in the middle to break up the long freestyle swims. <--That's an odd statement, most people would be the other way around I think.

    No swimming for me the rest of the week...more than likely. They have a kids USAS meet at the pool this weekend, so no lap swimming on Saturday/Sunday when I normally could make it. Plus, I'm in the middle of a upstairs bathroom remodel with my father, and in the process we'll be renovating our downstairs bathroom as well. We have to do new sewer piping and freshwater lines for the upstairs, getting things more directly in line with the downstairs bathroom waste water lines, plus fixing up some other issues that the previous homeowners left for us. Surprise!! Yeah, thanks for that!
  10. Saturday, November 30, 2013 11:00-12:00pm

    by , November 30th, 2013 at 05:03 PM (Fast Food Makes for Fast Swimming!)

    500 Free

    Kick Set: All Flutter Kick w/ board
    8 x 50 @ 1:00
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :45
    I was able to make all of them this time. Came in at :44 on #19, and made the turn and kept going. Managed to make it in back at :45 on #20, so that was good.

    4 x 100 Free Pull @ 1:30 (1:08s)
    3 x 100 Free Pull @ 1:25 (1:08s)
    2 x 100 Free Pull @ 1:20 (1:09s)
    1 x 100 Free Pull @ 1:15 (1:10)
    1 x 100 Free Pull @ 1:10 (1:08)
    1 x 100 Free Pull @ 1:05 (1:06)
    That was rough at the end. Added those last two 100s just to see what I could do, and they were a bit on the tough side.

    12 x 25 Odds EZ Free @ :30, Evens Fast Fly @ :40

    200 EZ

    3200 Yards

    GTD Update:
    11.98 miles (= 21,083 yards, = 19,278 meters) to next milestone (500 miles milestone).
    Looks like I may still get that suit after all. Not that we swim for prizes, but I'll take what I can get.
  11. Sleepy Friday, November 29, 2013 6:30-7:15am

    by , November 29th, 2013 at 11:38 AM (Fast Food Makes for Fast Swimming!)
    I woke up early to get a swim in, but I don't think it helped that my body was still awake till almost 1:00am last night. That's the problem with trying to do "day things" when you work a swing shift job. Plus the hour nap I had after eating yesterday afternoon. Plenty of ham, chicken, potatoes, corn, and my famous fruit salad. No turkey in this household. Makes for an easier dinner prep that way too!

    Part of my waking up early was because I'm taking the family down to visit my daughter's grandfather in Oregon. He's up here from California, so we make the extra effort to see him too, even if it's just for a couple hours each time.

    My lazy swim - just ached the whole way through it, pretty sure it was from not fully resting my muscles overnight.

    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    200 Free

    8 x 100 Free Pull @ 1:30 (1:13-1:15s zzzzzzzzz...)

    400 Kick w/ short fins, did 200 on back, and 200 floaty kick w/ kickboard

    200 Free and out

    2200 Yards
  12. Wednesday, November 27, 2013 6:15-7:00pm 2nd swim!!

    by , November 27th, 2013 at 11:46 PM (Fast Food Makes for Fast Swimming!)
    Wow!! Two swim in a day, and a full 8 hours of work. Only possible because our swing shift crew of maintenance needed to come in early (9:00am-5:30pm) since they were closing doors early. I got home from work...needed to get to the grocery store for some last minute things...and stopped by the pool for a bit as well.

    I had a lap lane to myself next to the beginners level kids of the swim team, and pushed pretty hard since I knew I had to be out at 7:00 when the older group takes over the whole pool. It was good to see my former USAS coach again, and he told me that it's good to see me still making time for swimming. I will always make time for swimming, just may not be as often as I'd like to, but I'll find a way to stay wet.

    Quick warmup:

    300 Free

    Main Set:

    4 x 300 Free Pull @ 4:00, 3:50, 3:40, under 3:30
    went 3:25, 3:30, 3:31, 3:28
    The last one hurt. It was at that point that I felt like I was doing the 1650 Event a week ago. I don't really do that much distance work (reps over 100 yards) anymore, so these 300s were a bit draining, plus the descending interval.
    100 EZ

    Kick Set w/ short fins:
    200 SDK on back @ 3:00 (went 2:45)
    150 SDK on back @ 2:30 (went 2:00)
    100 SDK on back @ 1:30 (went 1:11)
    50 SDK on back @ :30 (went :32)

    16 x 25 Fly Fast @ :40 (held :15/:16s)
    This actually was tougher than it looks. I'm still not up to doing the KNelson USAS team 400 Fly workout where they take :01, :02, :03, etc. rest. I prefer the modified Fortress (more rest) Fast 25s. I know this isn't quite the rest she would do...but it's better than the :30 interval.

    100 EZ

    2600 Yards

    + 3200 Yards from the morning = 5800 Yards for the day
  13. Wednesday, November 27, 2013 6:30-7:30am

    by , November 27th, 2013 at 11:20 AM (Fast Food Makes for Fast Swimming!)
    Holy cow, this was early!! I haven't been up for swimming this early in a while, and it was rough after such little sleep! I had to take advantage of the day my wife is home from work though, and before I have to get in to work early today as well. My boss said they're locking the doors for the "weekend" till Saturday at 6:00pm tonight, so if I want to get my 8 hours in I need to get it done before that. So in at 9:00am I a wet zombie.

    I haven't swam since Saturday, and the 3 days out of the water I could definitely feel. Still I made us of the time best I could:

    500 Free stretchout EZ

    5 x 100 SDK w/ short fins @ 1:40 (went under 1:20s)
    5 x 100 Free @ 1:20 (struggled to make 1:10s, more like 1:12s)
    5 x 100 Free Pull @ 1:20

    10 x 50 Flutter Kick w/ board @ 1:00 (went :48s)

    100 EZ

    8 x 25 Fly Fast @ :30

    100 EZ

    8 x 25 Fly Fast @ :30

    100 EZ

    3200 Yards

    As I was finishing the swim, I looked over at the lady's workout sheet next to me. She was a good swimmer...I could tell she had done swim team work before, but definitely a tri-swimmer now. On her workout plan at the top was listed the goal for the day: "Nothing important, just putting in time." <-- WTF??!!? Not important? Talk about garbage yardage...but I guess that's what they do anyway, right?
  14. Saturday, November 23, 2013 12:05-12:40pm

    by , November 23rd, 2013 at 04:28 PM (Fast Food Makes for Fast Swimming!)
    Woke up about 11:00am, after a 12 hour night, looking forward to another 12 hour shift again tonight. Fun Fun...

    Just went in for a quickie swim today.

    8 Rounds of:
    100 Free
    50 Flutter Kick w/ board

    4 x 150 Free Pull @ 2:00 (1:42, 1:41, 1:40, 1:40)

    200 Kick w/ board EZ

    4 x 25 Fly @ :30 and gone!!

    2100 Yards in 35 minutes
  15. Friday, November 22, 2013 9:40-10:40am

    by , November 22nd, 2013 at 03:24 PM (Fast Food Makes for Fast Swimming!)
    19.54 miles (= 34,383 yards, = 31,440 meters) to next milestone (500 miles milestone).

    I'm getting really darn close to the 500 Miles for GTD, but it's going to come down to the end as to whether or not I make it. Reasonably, I should be able to, but in real life it may not. My mother in law is headed back to El Salvador tomorrow evening, and not returning till after the new year (Isn't this everyone's dream...that their MIL is going away for a while???) Since she lives at home with us, she is able to watch my 4 year old while I am out an about being a swimmer (and other errands) in the mornings. Now I won't have that luxary, so I'll only be able to swim a few days a week if I'm lucky. That makes the next 20 miles of the journey a little interesting. I could always cheat on GTD (everyone knows that no one does that, right?)

    I did a little extra today, kind of motivated by an elderly lady who joined my lane at the 2000 yard point of my workout. By looking at how she was going down the pool, I figured flutter kick w/ a board was about all the waves from me she was going to be able to handle...and there wasn't another "open" lane without forcing others into circle swimming...and while that was an option, there wasn't two other people who would be good candidates for circling with me...even at a slow pace.


    200 Free
    100 Flutter Kick w/ board
    150 Free
    100 Flutter Kick w/ board
    100 Free
    100 Flutter Kick w/ board
    50 Free
    100 Flutter Kick w/ board

    "Main" set:

    100 Free Pull @ 1:20
    75 Free Pull @ 1:00
    50 Free Pull @ :40
    25 Free Pull @ :20
    25, 50, 75, 100, 100, 75, 50, 25, 25, 50, 75, 100
    On the 100s I was 1:05s, 75s was :48s, 50s, was :32s, 25s - whatever
    basically a downhill, uphill, downhill, uphill

    100 EZ - it was during this that the elderly lady came to my lane and asked to swim. What do I do? tell her "NO, go away!" Of course not. I let her start swimming to assess her swimming ability, and decided at that point that I was going to be kicking with a board. During the kick set she was doing sidestroke which took 1:45 to cover 25 yards of the pool. When she did crawlstroke, it was more like 1:00 per 25.

    2nd Main Set: Kicking Fun!

    8 x 50 Flutter Kick w/ board @ 1:00
    6 x 50 Flutter Kick w/ board @ :55
    4 x 50 Flutter Kick w/ board @ :50
    2 x 50 Flutter Kick w/ board @ :45 (:43/:48) - still that's a 1:31 100 Kick at the end of a 1000!
    made them all except the 20th one at the end. I pretty much held them around :46/:47 throughout the first 18, then went for it to see if I could make it.

    100 EZ and out

    3100 Yards
  16. Thursday, November 21, 2013 10:05-10:50am

    by , November 21st, 2013 at 02:59 PM (Fast Food Makes for Fast Swimming!)
    I've got a new slogan to put on a shirt:
    "My old warmup is now my entire workout".

    Not sure if that's a good thing, but that's the road I'm on now. I'm getting a good amount of swimming in, fairly high on the intensity/effort on short rest, with a good mix of fly as well, but I just don't have the time or energy to put forth what I was doing in the years past. The life of a masters swimmer...always changing, just deal with it the best you can.

    500 Free, build the last 200 to a sprint

    8 x 125 Free Pull @ 1:40 (started holding 1:25s, descended down to 1:20 on the final one)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :34) ugh!

    100 EZ

    16 x 25 @ :30 Odds Fly, Evens Free EZ

    100 EZ and out

    2600 Yards

    Yesterday morning I went in for a swim, thinking I could work out a pinched nerve in my neck/back/shoulderblade area, but I was wrong. It was unbearable to rotate my head to the right side, which is my normal breathing side. I felt like I was drowning if I tried to breathe to the left as well, so I called it quits after a measley 1200 Yards.

    After the night of work, it felt better, at least a little, so I decided I'd try out the AB Ripper X DVD from the P90X series. I know I'm in decent shape from my work and my swimming, but that workout is tough!! I could barely get through half of the 15 minute ab workout before having to turn it off, and of those 8 minutes, I may have only actually done 1/2 of the reps that they fitness gurus were doing. I spent more time laying on my back in recovery mode than anything else! I'll keep going for it though on a nightly basis. Maybe I'll be able to do the whole 15 minutes one day.
  17. Tuesday, November 19, 2013 10:55-11:40am

    by , November 19th, 2013 at 03:31 PM (Fast Food Makes for Fast Swimming!)

    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board

    4 x 150 Free Pull @ 2:00 (held 1:45s)

    Fly Fun Set (all with short fins):
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    1 x 50 Fly (200 Pace) @ 1:00
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    2 x 50 Fly (200 Pace) @ :55
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    3 x 50 Fly (200 Pace) @ :50
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    4 x 50 Fly (200 Pace) @ :45

    On the 200 Pace 50s I was holding :30/:31s, yeah I know I had fins...but they were more for moral support anyway. I'm an all arms flyer for the most part.

    100 EZ

    1 x 50 Fly Fast (no fins here now)(went :29)

    50 EZ @ 1:30

    1 x 50 Fly Fast (went :29)

    50 EZ

    Lane sharing at this point...

    100 EZ and out

    2800 Yards

    That's how I deal with it. I was past my normal yardage distance anyway, and felt good with the fly stuff I got in today. That set was actually tougher than it looks. The descending intervals on the increasing reps of 50s made it a little tougher at the end...especially trying to maintain :30/:31s

    Updated November 19th, 2013 at 03:58 PM by jaadams1

    Swim Workouts , Daily Practices
  18. Monday, November 18, 2013 12:05-12:50pm

    by , November 18th, 2013 at 04:27 PM (Fast Food Makes for Fast Swimming!)
    I had to work again last night for 12 hours. Was sort of forced into holding over till 3:00am because two of the three maintenance guys called in "sick". We all know better, but... It would've been better knowing ahead of time that I was going to work late. Last minute changes suck. But on the bright side, I got to sleep in till 11:00am.

    I swam this morning's (afternoon's) practice wearing an old Yingfa jammer over a brief, with no size 38 drag suit on top. I usually just wear the brief with the drag suit 98% of the time in practices. Who wants to show up to a YMCA lap swim in just a brief saying "HELLO!! to all my in the water staring at me!"???
    In a way, swimming today I felt naked with the lack of drag on me. I was zipping through the water rather effortlessly today. Strange.

    500 Free - descend 100s to fast
    felt sort of like the first 500 of my mile last weekend

    5 x 100 Free Pull @ 1:20 (held 1:06s, and 1:05 at the end)

    10 x 50 SDK on back w/ short fins @ :50 (held :35s)

    4 x 75 Free @ 1:00
    :30 rest
    4 x 75 (3 Free, 1 Fly) @ 1:05
    :30 rest
    4 x 75 (2 Free, 2 Fly) @ 1:10

    While it would've been nice to continue the progression, I didn't want to overdo myself. 4 x 75 Fly would've probably been the lap swim ends at 1:00pm. <-- good excuse!

    200 EZ and out

    2600 Yards
  19. Saturday, November 16, 2013 Trifecta Meet Results

    by , November 17th, 2013 at 01:36 PM (Fast Food Makes for Fast Swimming!)
    I knew this was going to be a rough and tiring meet for me for many reasons. I had worked the previous 23 days in a row, with about 1/4 of those days being 12 hour days as well. Friday prior to the meet was one of those 12s, but luckily it started early and was done at 11:00pm.
    Got to bed maybe around 1:00am, and the alarm clock at 7:00am was wayyyyy too early for me. Got the kids rounded up, made some PB&Js, somehow was able to get my wife to come along too, and got rolling down the road for the 3 1/2 hour trip to Moscow, ID. We saw our first snow of the year, right around Pullman and Moscow where the elevation is 2500+
    2nd hard part of the day was my event schedule, which is nothing new, but in combo with my work, and "lack of training", I knew it would be tough. Yeah, I swim 5 or so times a week, but the minimal yardage and stuff I knew wasn't enough to be able to power through all the events like what is ideal. I had my game plan set though, and was focused mostly on the 200 Fly, and to have fun with the other ones.

    I was in the 3rd heat of the 1650 (3 heats is rare!!), with one of them being 40 minutes, and the other one about 30 minutes. I didn't bother warming up in the general warmup prior to the race. I got in about 100 yards in the warmdown area, which was a nice 86+ degrees...more of a hot tub. Mainly to get my suit tied tight, and give my shoulders a little rotation before the race actually started. The racing pool was a great 79/80 degrees though.

    I don't have actual splits yet, hopefully they'll arrive on email soon so I can begin processing the results. The meet ran from 1:00-who knows what time. I left at 6:30pm, and they still had 100 Breast, 200 Back, 50 Free, and 500 Frees to go (at least another 50-60 minutes). They had lots of breaks, and other issues that seemed to drag on. Plus we have quite a few senior swimmers (81, 85, 91, 92) that take longer than me to finish their races, so the timeline was a bit stretched out. Even with me leaving out of town by 7:00, I didn't get home till 10:30pm, which I was wide awake for giving my normal working hours at my job.

    1650 Free - 18:56.xx
    My idea on this was to start out really easy and treat the event like a warmup. For the first 300 or so I did this, and there was a "new to our area" masters swimmer right next to me, a guy in his early 40s. He was hugged right up to the laneline, drafting me hard, so I wanted to see if he was ready to go. On the 4th 100 I accelerated a bit and he tried to stick with me, doing ok. On the 5th 100, I came off the wall with a couple dolphins and kicked in the afterburners getting myself up to "race pace". Not exactly my Indy Nationals race pace, but my pace for today...enough that I knew I could handle. I was able to maintain pretty well, though I know I felt a little lull in the swim around 1100-1200 or so. I checked the clock a few times though the swim, and knew I was going to be pretty close to the 19:00 mark based on my quick math in my head, so I picked it up in the last 300 to be sure I'd be under. Good thing, because it was closer than I thought. This was a really good swim...only 1 minute, 10 seconds slower than my swim at Indy last spring.
    My splits from looking at the clock were roughly 5:35/5:40 at the 500, and 11:20/11:25 at the 1000. There was a small running clock on the opposite wall of the large timeclock that matches the time, so it was nice to see after I came off the turns.

    50 Free leadoff in the 200 Free Relay - 24.56
    This happened right after a 10 minute warmup break, which doing anything that close to a 1650 is just tough. I led off next to the team from Central Washington beat of course (24.0) because any kid fresh out of high school can still do a 50. Central Washington lost their college swim team a while ago, and they started a masters club a few years back to use as a team. It's nice to see year to year what kind of new talent they bring to the races.

    400 IM - 5:08.73 (entirely cooldown pace)
    This literally was right after the relay, and I was in no mood to try to go fast. I got through the fly easily, probably 1:03ish, and then shut it down from there, cruising the next 300. Felt much better afterward. Had I tried to race this, I would've died a horrible death somewhere in the middle.

    100 Fly - 58.32
    Of all my races, this was going to be my real challenge with others. I was seeded 2nd to an 18 year old college kid (57.1 to 58.0 entry times). We started off fine, somehow I jammed my middle finger on the 25 turn, it still hurts today, and also the arch of my left foot cramped as I pushed off the 25 turn. I just tried to power on, and the cramp sort of went away. I was gaining on the boy (or thought I was) on the 3rd length, but couldn't pull it out on the final length. I don't like to get beat, but this one I couldn't help too much.

    200 Fly - 2:11.16
    splits from timing it off the video were 28.0, 1:01.1 (33.1), 1:36.0 (34.9), 2:11.1 (35.1)
    I really wanted to have a good showing in this one. Training well or not, tired or not, I was going to give it all I had on this race. I guess I'll be a 200 Flyer this year. It's easier to train for than the 1650 or 400 IM...and is easier mentally than the 200 Free. I'm a little weird, huh?

    50 Back on 200 Medley Relay leadoff: 30.9
    I just worked the SDKs off the walls and stretched out the swim. I had the 50 Fly coming up right afterward...and like any sprinter, I didn't want to wear myself out.
    It was nice having 3 other guys from my workout group there so we could do a couple relays. in the video is myself, Kurt (60), then Jack (81), and Rick (60). Many of you ask why I did back instead of fly? Jack wanted to do the fly rather than the back. His choice...not mine. Respect your elders.

    50 Fly - 26.25
    This was just all out speed. SDKed about halfway down the pool, 1 breath. Had a bit of a glide in finding the wall at the turn, but came off quick with good underwaters kicks. 2 breaths back and hit the finish strong. Fastest I've been in a while, and the first 50 I've done outside of Wenatchee in a while. I like to get my money's worth on away trips for meets.

    Well, these events concluded the "Combo Trifecta" - combo of the Brute Squad Tri, and the Butterfly Tri. They gave out award to those who completed the 3 distances of any stroke, or the brute squad, or the combo that about 8-10 people did.
  20. Thursday, November 14, 2013 11:30-12:30pm

    by , November 14th, 2013 at 04:33 PM (Fast Food Makes for Fast Swimming!)

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00 (::49-:50s)

    1 x 50 Fly FAST @ 1:00 (went :29)
    1 x 100 Free EZ @ 2:00
    1 x 50 Back FAST @ 1:00 (went :34)
    1 x 100 Free EZ @ 2:00
    1 x 50 Breast "FAST" @ 1:00 (went :40)
    1 x 100 Free EZ @ 2:00
    1 x 50 Free FAST @ 1:00 (went :27)
    1 x 100 Free EZ @ 2:00

    100 Flutter Kick w/ board

    12 x 25 @ random interval of approx. :30 rest
    Odds Free EZ, Evens Fly FAST

    Races w/ Jeff (lifeguard set us off drag race style):
    25 Breast (I won by about a foot or so)
    25 Free (it was like Morozov vs. Ervin)
    25 Back (me) vs. 25 Free (him) - he beat me by about 2 feet or so, but I felt fast
    these were all from the far end of the pool, so we had a 25 EZ between each.

    50 cruise to cooldown

    2200 Yards

    It was fun to race, and do fast other stuff in the pool today. It was for the most part and empty pool, so prime conditions for speed stuff. I'm probably going to take tomorrow off from the pool, as I have to go in 4 hours early, but I'm ready to go for the meet on Saturday. There are 80 people going to the meet. Really a pretty good showing for the Inland NW LMSC (PWB, you should move up here if you want to have a meet that doesn't cancel).
    1650 Free for warmup, then
    400 IM
    100 Fly
    200 Fly
    50 Fly
    and hopefully a couple relays. I have 4 people going from my workout group, and they're all guys, so we can make some relays. Ages are 36, 60, 60, 81. Plus, I conned my wife and kids into the trip to come watch daddy swim. It'll be a good time.
Page 4 of 42 FirstFirst 1234567814 ... LastLast