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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Thursday, Jan. 27, 2011 5:00am

    by , January 27th, 2011 at 10:47 AM (Fast Food Makes for Fast Swimming!)
    Feeling good today even after yesterday's pile of yardage.

    Warmup:
    300 Free
    300 Free Pull
    200 Kick

    1 x 400 Free (went a 4:35) - was planning on doing 4 of them, but then my buddies in the other lane wanted to do the IM workout so I lane-hopped and joined 'em in the front.

    2 x thru:
    1 x 300 IM :45 rest
    1 x 200 IM :30 rest
    1 x 100 IM :15 rest

    400 Free broken w/ :10 at each 100 (was holding about 1:05/:06

    6 x 50 Kick w/ board @ 1:00

    The other 2 guys got out at this point, but I still had more time to go (since I now get 1 1/2 hours a day!!!)

    Swam this part with the H.S. Coach. He's an ex-pretty-good-distance swimmer, so he pushed me pretty good. And he was just hopping in the water so his muscles were fresh.

    4 x 150's Free @ 2:00 (went 1:40, 1:42, 1:40, 1:39)
    I was really working these, with the coach coming in around 8 sec behind me, so not much room to slack off. Then after a minute or so he said let's do:
    4 x 100 Free @ 1:20

    100 EZ
    ---------------
    4200 Yards

    I'm tired
  2. Wednesday, Jan. 26, 2011 "Part 2" 6:30pm at the Y

    by , January 26th, 2011 at 11:36 PM (Fast Food Makes for Fast Swimming!)
    I ended up having swimming fever today. My wife was home from work tonight, so while the kids were in swim lessons at the Y, I was in the lap lanes working out for round 2. I was a bit sluggish in the water, partially from doing a double today, and partially from my daughter's group swimming in the 2 lanes next to me. They made a lot of waves. She's in the most advanced lesson, which is basically an intro to swim team. My 4 year old boy is in the beginners level. And my 1 1/2 year old girl is making swimming arm motions in the bleachers!

    Warmup:
    100 Free, 200 Kick, 200 Free
    2 x 250 Free Pull :30 rest

    4 x 100 IM @ 1:35
    4 X 25 Kick w/ board @ :30
    3 x 100 IM @ 1:30
    4 x 25 Kick w/ board @ :30
    2 x 100 IM @ 1:25
    4 x 25 Kick w/ board @ :30
    1 x 100 IM @ 1:20
    4 x 25 Kick w/ board @ :30

    100 Free

    16 x 25 @ :30
    (8 Fly/Free) (8 Back/Free)
    ---------------
    2900 Yards + 4450 Yards from morning

    7350 Yards Total for Today!!

    Going to sleep well, and back in the pool at 5 am tomorrow.
  3. Wednesday, Jan. 26, 2011 5:00am

    by , January 26th, 2011 at 11:55 AM (Fast Food Makes for Fast Swimming!)
    Yippie, I now get to swim for an hour and a half each morning now!!
    They keep yanking me around at work and stuff, but that's okay, at least I'm still working, and I get to swim more.

    Warmup:
    300 Free
    200 Kick w/ board
    300 Free Pull
    400 IM Drill

    10 x 100 Free @ 1:30 (held 1:07,1:08)

    20 x 50 Fly/Free by 25 @ :50

    2 x 75 Back @ 1:20

    10 x 100 Free Pull @ 1:30

    100 EZ
    --------------
    4450 Yards
  4. Tuesday, Jan. 25, 2011 5:00am

    by , January 25th, 2011 at 11:09 AM (Fast Food Makes for Fast Swimming!)
    Getting ready for my meet in Olympia 2 Saturdays from now...I signed up for the 1650 and have to get in some decent training just to make me feel good about it. I of course am shooting for a time capable of putting me in the top ten, but we will have to see with the results.

    Warmup:
    200 Free, 200 Pull

    Broken 1650 as: (all intervals add up to 22:00)
    2 x 300 @ 4:15
    2 x 225 @ 2:45 <-- this was the hardest part
    2 x 150 @ 2:00
    2 x 75 @ 1:00
    2 x 50 @ :40
    2 x 25 @ :20
    I'm guessing with the amount of rest I was getting I was somewhere around the 19:30 mark for total time in practice.

    250 EZ Swim

    4 x 125 Pull @ 1:30
    20 x 25 Kick w/ board @ :30
    ------------
    3300 Yards
  5. Sunday, Jan, 23, 2011 Meet Results from Flyapalooza

    by , January 23rd, 2011 at 08:13 PM (Fast Food Makes for Fast Swimming!)
    My meet felt really good overall. Home meet at Wenatchee, had about 55 people there, but was well spaced out to give everyone plenty of rest (almost) almost...
    For being sick most of the week, I really swam quite well.

    200 Free Relay here - just swam a 50 (26 sec. or so) moderate speed (relays in our area are of no major importance other than scoring points toward the cumulative LMSC scoring champs for the duration of the season, so our home meet usually gets lots of points.

    200 Fly - 2:07.71 = This is the fastest I've gone since college days, and I finally got my age group LMSC record that I've been stalking for a while. The computer had a problem and wasn't able to get the splits posted on results, but I was told I went out in a 1:00 for the first 100. It felt really strong, and after finishing I gave the big fist pump in the air. I think I beat all the 200 free entries later in the meet with my time also.

    200 Medley Relay - 50 Fly (25.7)

    100 Fly - 57.39 = Also, the fastest I've done in Masters...someone said I was out in a 26.7 at the 50, so I guess it was 30.6 coming home...not bad, wanted to see a 56 though.

    200 Mixed Medley Relay - 50 Fly (nice and easy 15 meter dolphins off the walls both ways)

    50 Fly - 26.19 = This one was tough to get going fast enough over such a short distance. At least I beat the 50 split of my 100 earlier. I also swam it neck and neck with Lincoln Djang, and it came down to a fingernail at the end where I was 2nd overall, but still a good swim.

    100 Free - 56.27 = This was just a throwaway swim for me. It was a few minutes after the 50 fly, and I wasn't cooled down enough, so just swam it easy.

    Finally the 500 FLY - 6:11.74 = I was 2:20 at the 200 point. This was a really good swim, much easier than the 100 Free was...YES, I SAID EASIER THAN 100 FREE!!! I know you think I'm crazy, but I just settled into a pace and kept it going. Swam 3 strokes w/ breaths, 1 stroke head down. I only did 2 hand touches on the first 25, and the finish, and this was more so I could come into the walls with a double breath on the turns. BIG help.
    I ended up getting 2nd overall in the event to a girl going a 6:10. I was trying to run her down the last 100 since for some reason I was full of energy (not sure from where), but she accelerated also so as to not get beat by someone doing fly!!!

    Going to sleep well soon.

    Good job Packers!!!! I don't care who wins the 2nd game, because the Packers will beat them in the Superbowl anyway!!
  6. Saturday, Jan. 22, 2011 11:00am at the Y

    by , January 22nd, 2011 at 03:48 PM (Fast Food Makes for Fast Swimming!)
    I had to go to work today to fix some of the machines in my department, but at least I got 5 hours of OT, but I missed out on sleeping in today. I went for a nice 'n easy swim at the Y afterward, and just felt sluggish, probably a bit tired too. Didn't sleep very well last night either. At least my head doesn't hurt anymore when I go 3-4 feet underwater, so that means for my swims tomorrow I should be okay.

    Warmup:
    100 Free
    200 Free Kick w/ board
    200 Free Pull
    100 Fly Drill
    200 Free Drill
    100 Free Kick w/ board
    100 Fly Drill

    4 x 50 Fly @ 1:30 going for 80/90% effort - held 30/31
    4 x 25 Fly @ 1:00 same 80/90% - held 14s

    200 Free Kick w/ board

    5 x 100 Free Pull EZ @ 1:30 stretching out

    200 Free Kick w/ board

    200 Free EZ & out
    ----------------
    2400 Yards

    Butterfly Meet tomorrow in Wenatchee - 2 miles away from my house
    That means I can actually sleep in and not have to leave my house at 5:00am or earlier like normal for a meet. We'll see how it goes!


    Next upcoming meets (all SCY except 1):
    Jan. 23rd: 50, 100, 200, 500 Fly, 100 Free
    Feb. 5th: 200 Free, 100 Fly, 100 IM, 200 IM, 1650 Free (YIKES!) (Tjrpatt - you inspire me)
    Feb. 13th: 400 IM, 200 Fly, 1000 Free
    Mar. 5th (SCM): 200, 400 Free, 200 Fly, 200 Back, 400 IM
    Mar. 26-27 (LMSC Champs): 1000 Free, 400 IM, 200 Back, 50, 100, 200 Breast
    April 30-May 1st (Nats): 200, 500 Free, 100, 200 Fly, 200 IM, 100 Back
  7. Friday, Jan 21, 2011, 5:00am

    by , January 21st, 2011 at 12:21 PM (Fast Food Makes for Fast Swimming!)
    Swam about 2000 yards of nice and easy stuff in preparation for my meet on Sunday. My head is still congested, and hurts when I go too far underwater, but it seems to be getting better. I actually got the pressure in my left ear to "pop" today, so maybe that is a good thing. Either way, I'm still racing on Sunday, just may not stay very deep underwater off the starts or turns.

    Goal times:
    200 Fly: 2:08.5
    100 Fly: 56.5
    50 Fly: 25.6
    100 Free: 52.0
    500 Fly: finish it and make my entry time of 6:15

    Plus I'll probably swim in 3 relays in addition to this, but those are just a bunch of 50's and fun too.
  8. Thursday, Jan. 20, 2011 5:00am

    by , January 20th, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Well, I made it to practice, although my head was feeling really stuffed up, but overall I felt better than the past few days had been. Then...I dove in. No more than going a few feet underwater and it felt like my head was going to implode!!! Even doing flip turns today was not very cool. My muscles felt really good though, I think the sickness taper that Mrs. Fort was talking about the other day is working!

    Warmup:
    100 Free
    200 Free Pull
    100 Fly Drill
    100 Free

    Main:
    nice and aerobic 50s
    30 x 50 (1st 15 @ :55, 2nd 15 @ :50)
    alt. 1 x 50 fly, 1 x 50 fly/free, 1 x 50 free
    2 x 200 Free Pull @ :15 rest (I went 2:15s)

    400 EZ Free keeping my head from imploding.
    ------------
    2800 Yards

  9. Wednesday, Jan. 19, 2011 5:00am

    by , January 19th, 2011 at 12:01 PM (Fast Food Makes for Fast Swimming!)
    First thing...I hate being sick. This head/nose/throat thing is just plain annoying. It's just drained all my energy, and I'm hoping I can get rid of it soon, especially since I've got my big meet coming up on Sunday. Monday, I only swam about 1000 yards and it was just horrible, probably should have just stayed in bed. Tuesday, I didn't swim at all, just enjoyed the extra hour of sleep. This morning wasn't much better, but at least I got in the water. Didn't have anything to show for it though.

    200 Free, 200 Kick, 200 Pull, 200 IM Drill
    5 x 100 Free @ 1:30 <--1st one was a 1:10, and I was just exhausted afterwards, the rest was all downhill.
    6 x 50 Fly/Free @ 1:00
    4 x 2-turn 50s from middle w/ group
    ------------
    2000 yards of

    I sure hope I can be good on Sunday, if not I may have to give up on the 500 fly at the end... the 50, 100, and 200 will be enough already.
  10. Saturday, Jan. 15, 2011 11:00am at the YMCA

    by , January 15th, 2011 at 04:41 PM (Fast Food Makes for Fast Swimming!)
    Again at the YMCA, hot pool, but even hotter workout!!!
    This one felt really good, I haven't done a good IM practice in a while. Problem is, I picked an IM set that had too much back/breast, and not enough fly. I know that for most of you this sounds weird, but fly is the best!!!!

    Warmup:
    200 Free
    200 Pull
    200 IM Drill

    Main:
    6 x 25 Fly @ :30
    6 x 50 Back/Breast @ :60
    6 x 75 Back/Breast/Free @ 1:20
    6 x 100 IM @ 1:40
    1:00 rest

    4 x 25 Fly @ :25
    4 x 50 Back/Breast @ :55
    4 x 75 Back/Breast/Free @ 1:15
    4 x 100 IM @ 1:30
    1:00 rest

    2 x 25 Fly @ :20
    2 x 50 Back/Breast @ :50
    2 x 75 Back/Breast/Free @ 1:10
    2 x 100 IM @ 1:20

    100 EZ kick on back

    500 Free Pull stretching out
    ----------------
    4200 Yards!!! in 70 minutes (pretty quick for an IM practice

    Overall, I really enjoyed this set. I thought the 100 IM's at the end would be challenging after swimming over 3000 by that point, but they worked out perfectly, coming in around 1:15s.
    I'm not too sure how the 2 other lap swimmers that decided to split a lane with me during my workout enjoyed it though. They asked me if I minded if they swam with me. I said no I don't mind, but was thinking do they mind swimming with me! The lifeguard later told me there was another open lane if I wanted to move, and I replied with "they chose to get in here with me, they can move if they want to."

    One more week until my next competition for an all Fly extravaganza!! 50, 100, 200, & 500! with a 100 free for a 5th event!
  11. Friday, Jan 14, 2011, 5:00am

    by , January 14th, 2011 at 01:00 PM (Fast Food Makes for Fast Swimming!)
    Got to the pool today with a towel, my swimsuits, and my shampoo. What's missing? Goggles of course! (Paddles also, but that is trivial). Luckily my coach had a few extra for me to pick from.
    'cause I didn't want to do an hour long kick set with my head out of the water.

    Again swum with my swim trunks too:
    Warmup:
    200 Free

    Main:
    10 x 150 Free
    4 @ 2:10
    3 @ 2:05
    2 @ 2:00
    1 @ 1:55
    I was able to hold 1:48-1:50 on these, which I was really happy with considering the amount of drag I was carrying.

    100 EZ
    400 IM Drill

    Took off the shorts:
    8 x 25 Fly FAST @ :30
    10 x 50 FAST flutter kick w/ board @ 1:00
    right into:
    1 x 100 Fly FAST (1:01)
    cool down in the shower
    ----------------
    3000 yards

    I was really happy with my fast 100 fly at the end of the practice. Should be able to cream that time in the meet next weekend.
  12. Wed/Thurs. Jan. 12-13, 2011 5:00am

    by , January 13th, 2011 at 12:00 PM (Fast Food Makes for Fast Swimming!)
    Wednesday:

    200 Swim, 100 Kick, 200 Pull warmup
    5 x 100s (50 fly, 50 free) @ 1:40
    12 x 50 Fly @ 1:00
    8 x 50 Kick w/ board @ 1:00
    -------------
    2000 Yards short day

    Thursday:
    For this morning's workout I decided I'm going back to "old school" and broke out the swim trunks as a little extra drag, and oh boy was it a little extra (I was about 5 sec. per 100 slower on most swims)

    300 Free, 300 Kick, 300 Pull, 300 Free

    50 Free @ :15 rest
    100 Free @ :15 rest
    150 Free @ :15 rest
    200 Free @ :15 rest
    200 Free Pull @ :15 rest
    150 Free Pull @ :15 rest
    100 Free Pull @ :15 rest
    50 Free Pull @ :15 rest

    5 x 50 Kick w/ board @ 1:00
    5 x 50 Free @ :50

    8 x 25 Fly FAST @ :40 (took off the shorts here)

    100 Back
    100 EZ
    -------------
    3200 Total

    I think for most of my distance free swimming for the next few months I'm going to swim with the swim trunks over my other drag suits and such. This way the drag suit feels like nothing, and then after that, my racing suit will feel like even more nothing.
  13. Tuesday, Jan. 11, 2011 5:00am (1-11-11)

    by , January 11th, 2011 at 09:45 AM (Fast Food Makes for Fast Swimming!)
    For this special date in recent history I decided to do a bunch of 11's. It was fun...

    11 x 275 (11 lengths)
    1. warmup
    2-3. swim @ 4:00 (held 3:20)
    4-7. pull @ 3:45 (held 3:10-3:15)
    8-11. IM @ 4:15 (25 fly, 50 back, 75 breast, 125 Free) held 3:45

    75 EZ

    11 x 25 Fly @ :30

    25 EZ
    -------------
    3400 Total



    I felt really good after this (translation: my muscles are pretty sore) but I'll be okay.
  14. Monday, Jan. 10, 2011 5:15am

    by , January 10th, 2011 at 01:01 PM (Fast Food Makes for Fast Swimming!)
    Today was a rough morning to wake up...
    Didn't get out of bed 'till 4:57am so I got in the pool a few minutes late today.
    I didn't do anything too noteworthy except to try out my new Breaststroke Fins that I got in the mail over the weekend.
    I did take the advice of many here in USMS and used them sparingly to start out. They are amazing how much propulsion you get with them, it is almost a false sense of security.
    After my pullout, I can take 5 strokes w/ kicks and be at the end of the 25 yards, and unbelievably fast too! Afterwards when I take off the fins and swim again, I can almost not even feel the water at all with my feet though. I think I'm still kicking fine (like I always have), it's just that feeling of kicking right after using fins.
    Overall I like the effect of the fins, I'll just have to try them out more over time.
    I did manage to get about 2000 yards of back and forth swimming including some dive 25s sprints at the end of practice.
  15. Friday, Jan. 7, 2011 5:00am

    by , January 7th, 2011 at 10:18 AM (Fast Food Makes for Fast Swimming!)
    warmup:
    200 Free
    200 Kick
    200 Pull

    Main:
    8 x 100 Free @ 1:40, 1:35, 1:30,...1:05
    100 EZ
    1 x 175 Free Pull @ 2:00 I did a 1:57 looked at the clock and:
    1 x 150 Free Pull @ 1:50
    1 x 125 Free Pull @ 1:40
    1 x 100 Free Pull @ 1:30
    100 EZ

    16 x 25 Fly @ :40 FAST

    200 EZ Free
    -------------
    2750 Yards

    It's Friday!!!!!!!! ... now off to work...
  16. Thursday, Jan. 6, 2011 5:15am

    by , January 6th, 2011 at 11:15 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    400 Free
    100 Kick
    300 Pull
    200 Free

    6 x 150 Free Pull @ 2:00 (held 1:43s)

    4 x 50 Fly @ 1:00 (32/33s)

    100 EZ

    8 x 25 Free FAST @ :40 (held :13's)
    These were actually pretty tough trying to recover fast enough for each one.
    ----------------
    2400 Yards


    The high school boys team came in during the last 1/2 of my swim this morning, and we moved over to give them 1/2 the pool. Afterwards while I was in the lockerroom getting dressed, I overheard the high school coach talking with the boys team that was there for practice.

    "You guys saw that guy that got out a few minutes ago? He's the one who hold the 500 record over at Eastmont (the other high school). That record was set in the mid 90's and probably won't be broken for a while. That makes him at least 30 years old (I'm actually 33). You know why it won't be broken? Because he worked hard back then, just like he's working hard right now. Do you think he has the time to play around in the pool? No way, he gives 100% every time he is here. And yes, he may be a little cocky, but he deserves it too."
    When I came out they were all swimming, and I told the coach "I heard you talking about me again." He just smiled and said he was trying to motivate them a little (I think he is just fed up with them that no one wants to give a little effort). I don't know if it will work though. The high school kids these days just don't seem to have that desire anymore. Too many other distractions out there in today's world compared to when we were all in school.
  17. Wednesday, Jan. 5, 2011 6:30pm at Y - 2nd workout

    by , January 5th, 2011 at 11:20 PM (Fast Food Makes for Fast Swimming!)
    This was my second workout of the day. I had to make up for not being able to swim on Monday...at least that's what I told myself. My little ones had swim lessons at the same time, and my mom was able to help out a little bit so I could swim at the same time as them. Normally I'm a good daddy.

    Warmup:
    200 Free
    100 Kick on back
    200 Pull
    200 IM Drill
    6 x 50s - 25 Dolphin Kick on Back/25 Free @ :55

    Main:
    1 x 125 Free @ 1:30 (1:23)
    1 x 100 Free @ 1:30 (1:15 recovery)
    1 x 75 FLY AFAP (as fast as possible) I was a :49 here
    100 EZ
    1 x 125 Free @ 1:30 (1:25)
    1 x 100 Free @ 1:30 (1:15)
    1 x 75 FLY AFAP - I think I had a :52 here...it was hurting a little more.

    At this point I had to start playing dodgeball with other "lap swimmers".
    5 x 100 Free Pull EZ :15 rest

    I convinced the 1 other guy to swim a set of 50's with me so we did:

    10 x 50's odd breast/even free :15 rest from last person. I was getting more like 25/30 rest.

    ------------------
    2700 Total

    1st double of the year...probably won't be doing any more any time soon. At least I made my GTD log tell me "Congratulations!! You're on track to meet your goal..."
  18. Wednesday, Jan. 5, 2011 5:00am

    by , January 5th, 2011 at 10:11 AM (Fast Food Makes for Fast Swimming!)
    Over the last weekend I decided to pull out my Total Gym workout machine that I've had in storage in my garage for the past 3 years. I've just not had the space available to set it up inside the house until I made my kids start sleeping outside. (just kiddding).
    15 minutes a day on that doing the various different positions can really give you a good workout, to supplement the swimming. I like it because you can really simulate strokes of swimming while using it.

    Warmup:
    200 Free
    100 Kick
    200 Pull
    400 IM Drill
    100 Kick

    4 x 50 Fly @ 1:00
    8 x 25 Fly @ :35
    4 x 50 Back @ :55
    8 x 25 Back @ :30
    4 x 50 Breast @ :55
    8 x 25 Breast @ :30

    3 x 200 Free Pull :30 rest

    100 EZ
    ----------------
    2900 Total
  19. Tuesday, Jan. 4, 2011 5:00am

    by , January 4th, 2011 at 11:04 AM (Fast Food Makes for Fast Swimming!)
    This time everything worked out good for me. No unconsciousness = a good day!

    Didn't get in until about 5:10am this morning, but still had a decent workout.

    Warmup
    200 Free
    200 Kick
    200 Pull

    Broken 1000
    3 x 100 Free @ 1:20
    4 x 75 Free @ 1:00
    5 x 50 Free @ :40
    6 x 25 Free @ :20

    Took about a 2 minute rest here

    Broken 500 Pull
    1 x 100 @ 1:15 went 1:02
    2 x 75 @ :55 went :50/:51
    3 x 50 @ :35 held :32/:33
    4 x 25 @ :20

    4 x 150 IM w/ no free :30 rest

    100 EZ
    ---------
    2800 Yards

    The high school boys came in while I was doing the broken 500. I knew I was swimming faster than 98% of them probably could in practice. I challenged them to a race, but they declined. The coach said his challenge for me was a 500 against their top 5 doing a 5 x 100 relay. I declined also, at least for now.
  20. Monday, Jan. 3, 2011 5:00am

    by , January 3rd, 2011 at 11:28 PM (Fast Food Makes for Fast Swimming!)
    This morning didn't happen for me today. I was ready to get going on my first practice of the week/year, but today just wasn't my day.
    I got up from bed to shut off the alarm, and that's when it all started. I began to feel dizzy, so I sat back down on the bed again. Next thing I know I was waking up on my back on the floor with my wife kneeling over me very concerned. (This isn't the first time it's happened, but it's still scary either way).
    The scary part of being unconscious is that lack of reflexes to protect yourself in a fall. I apparently hit my face on the hard corner of the laundry basket next to the bed, because my lips inside my mouth are both cut, and my teeth feel like I took a punch from a UFC champ!
    The doctors have run tests in the past, and things have all come up normal. She told me that the combo of poor diet/bloodsugar level, and getting up rapidly - changing blood pressure can cause this dizzyness/fainting.
    It has been over a year since it has last happened. Yes, I am going to be more aware of my body and how I treat it. All day long I never have this feeling, as it only comes in the morning (but rarely).

    Well, let's try again tomorrow morning.
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