6 x 150 Free Pull @ 2:00 (held 1:43s)
4 x 50 Fly @ 1:00 (32/33s)
8 x 25 Free FAST @ :40 (held :13's)
These were actually pretty tough trying to recover fast enough for each one.
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.
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.
100 Kick on back
200 IM Drill
6 x 50s - 25 Dolphin Kick on Back/25 Free @ :55
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
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.
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..."
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.
400 IM Drill
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
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.
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
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.
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.
Might as well make it a good one. Maybe not as good as my "Come Fly with Me" set I did on Christmas Eve, but it ranks right up there on the fun list. This one is a more makeable practice for more people.
Hopefully the coach will be there to open the pool. She said we were going to swim.
3 x 250 Free @ 4:00
16 x 250 Free @ 3:30 w/
(Rule #1 - every 4th length is Fly)
(Rule #2 - every 4th 250 is Fly)
1 x 250 Free Sprint for time - shooting for under 2:45, after all this that would be a decent time.
Total 5000 <--on interval I can get done under 80 minutes, leaving plenty of time to play Sharks and Minnows with the group afterwards.
This workout is NOT copyrighted, so as many of you that would like to swim it with me are more than welcome.
Happy New Year!!!!
Updated December 31st, 2010 at 10:01 PM by jaadams1
16 x 75 Free
1 @ 1:10
2 @ 1:05
3 @ 1:00
4 @ :55 <-- These ones were the fun ones, and 4 of them too!
3 @ 1:00
2 @ 1:05
1 @ 1:10
3 x 100 Free Pull @ :10 rest
3 rounds of:
4 x 75 IM Order @ 1:15 Push the Stroke, Easy on Free
Round 1: 25 Stroke/50 Free
Round 2: 50 Stroke/25 Free
Round 3: 75 Stroke/0 Free
It's amazing what can be done with just 75 yard sets all workout long. It's a fun training distance, because you can work it hard and not really be that tired afterward, even in multiple repeats.
8 x 100s
2 Fly @ 1:25
2 Back @ 1:30
2 Breast @ 1:35
2 Free @ 1:15
100 EZ Kick on back
300 Free Pull
2 x thru:
1. 2 x 50 Free @ :45
2. 8 x 25 Free @ :30 FAST (2nd time I did fly)
3. 200 Free relax @ 3:30
Updated December 28th, 2010 at 12:34 PM by jaadams1
For once this 5:00am swim came way to early in the morning for me after a 3 day weekend. Too many late night parties, family, presents, etc. Between my own kids, and all their cousins fighting over who wouldn't let who play with whatever toy all weekend long...I was about ready to move out.
4 x 100 Dolphin Kick on back w/ fins :15 rest
300 Free Pull
2 x 500 (1 Free, 1 Flutter Kick w/ board)
300 EZ Free
500 Free warmup
from the "Come Fly with Me" set that my PNA buddy knelson spoke of in his posting
7 x 300 Fly @ 1:00 rest after each 300
#1-3 - 300 straight (honestly #2 was the hardest part of the whole thing) (I went 3:57, 4:01, 3:58)
#4 - Broken 150s @ :15 rest (1:58, 2:00)
#5 - Broken 100s @ :15 rest (1:14, 1:18, 1:18)
#6 - Broken 50's @ :15 rest (started at :39, got down to :34 on last one)
#7 - Broken 25's @ :15 rest (these ones felt like sprints, I just went fast)
This is how I felt at this point. Happy it was done, and feeling really good.
After this I joined up with the rest of my masters group doing their "12 days of Christmas" set. I missed #1-5, but it wasn't too much.
6 x 100 Free EZ @ :15 rest
7 x 50 @ :10 rest Fly/Back, Back/Breast, Breast/Free, repeat
8 x 25 FAST on 1:15
9 x 75 Free (I did pull) @ :15 rest
10 x 25 Breathing 3, 5, 7 by length (I did fly with same breathing) @ :15 rest
11 x 50 Stroke/Free by 50s @ : 15 rest
12 x 25 FAST @ 1:00 even numbered ones from the blocks at deep end
5800 Yards (I had about 2900 yards of fly today)
This was by far the longest yardage swim I've done in a LONG, LONG time. I can't even remember the last time I did this much, possibly my senior year in college in 1999.
Regarding the big fly set. Overall I personally didn't think it was that bad. I did stay on interval throughout which was probably good. I wrote it on the board at the pool so the rest of the people knew what I was about to attempt. Most of them thought I was insane.
Maybe...but I am still alive now to write this blog.
Would I do this set again? Probably not. But at least I can say I did it and feel good about it. I think I only took 3 1 arm fly strokes in the whole thing, the rest of it was just a nice moderate pace.
At least I know my upcoming fly events at the Wenatchee meet will be a piece of cake.
I was tired from my "late night" swim the night before. I usually swim in the morning, so this threw off my resting cycle a little bit.
100 Breast 1 pull, 2 kicks
400 Free trying to actually breath to my "off" side
4 x 50 Fly @ :45
100 Back EZ
Kind of a random bunch of swims, but when you only get 25-30 minutes to get wet, you do what you can.
Jan. 23rd is our home meet here in Wenatchee. Entry form finally got completed. I'm probably crazy, and my LMSC Prez. said I'm as "nutty as squirrel poo" for my event selection: 50, 100, 200, & 500 FLY, & 100 Free for filler. I'm just signing up for the 500 Free and doing a little fly instead. Should be fun. I've only done one other 500 fly in a meet, and that was back in college, so I'm probably not going to compare much with that. I'll shoot for the low 6:00 mark.
I had to go in to work early this morning to repair one of the main conveyor belts in my department. It was ready to break and probably would have today if I didn't fix it first. Missed out on swimming this morning, but I saved a big headache at work, so it was worth it. So after an 11 hour day at work, and a few at home with the kids, I decided to get in the hot YMCA pool to stretch out a little.
Solo swimming tonight also. Just me and the lifeguards watching me.
100 Kick on back
200 IM Drill
100 Kick on back
4 sets of 3 x 50 (25 Fly, 25 Free)
Set 1 @ 1:00
2 @ :55
3 @ :50
4 @ :45
These were just stretch out and swim easy. I was still feeling like blah throughout this part.
6 x 150 Free Pull @ 2:00
These were fun. First 3 I did 1:46, #4 1:44, #5 1:42, #6 1:40
100 Free EZ
4 x 50s @ 1:00
25 Fast Fly, w/ 25 EZ Free cool down. Held :14/:15 on the fly
Due to my work schedule I'm only going to get in 30 minute practices this week and next week unless something changes. They're making us work four 9-hour days with Fridays off for holiday.
200 IM drill
300 Free Pull
On the 400 I was working on the underwater dolphin at the beginning of the pull like Kitajima does. I don't seem to be any shorter or longer in the water with my dolphin kick at the beginning or at the end of my pulldown. I'm not sure if the speed difference to that mark in the pool is faster or not without someone timing me.
It is very awkward and seems to be illegal. How much do the hands actually need to move to be considered starting the pull? On the videos I watch of the top breaststrokers around the world, it looks like they haven't yet begun their pulldown at all until after the dolphin kick. Must be a slight of hand trick, or else the stroke and turn judges just can't see it clearly.
Any thoughts by anyone on this? I'll always take some good advice.
I decided today was a day to sit on the bench with the rest of the folks and talk for a while this morning about how cold the pool looks. This is a daily ritual for most of them, so I guess I might as well join them once in a while. That left me not very motivated to do much.
400 Free warmup
2 x 250 Free Pull @ 3:15 (I did 2:46, 2:43) <--I saw that Tjrpatt did these the other day and they look fun, which they were
200 Free EZ
(25 EZ, 25 Fly sprint from dive) x2
100 Back :30 rest
100 Breast :30 rest
all of these were just relaxed swimming back and forth, back and forth (It's Friday)
6 x 2-turn 50s with the group
2 free, 2 back, 2 fly or breast working on streamlines
I did about 8-9 kicks of each turn which is a lot for me, but they felt good. I usually only do a couple on fly in a race. Maybe I'll try to make a change for my New Years resolution.
Updated December 17th, 2010 at 12:54 PM by jaadams1
20 x 100 stay on interval throughout
5 @ 1:30 Swim
5 @ 1:25 Pull
5 @ 1:20 Swim
5 @ 1:15 Pull
5 x 100 Kick w/ fins @ 1:40
5 x 100 (50 Fly/50 Breast) @ 1:45 stretch out
Again this was one of those mornings with about 10 minutes of standing around trying not to get wet this morning.
Almost 5:15 before getting wet with:
20 x 25 Fly @ :30 (held about :16s)
100 Kick EZ
400 Free Pull - felt strong
100 Free EZ
with my group:
4 x 50's drill 1 of each stroke
100 IM working long streamlines
I have about 5 weeks till my next competition. It's right here in wonderful Wenatchee. At least I don't have to travel far. Entries should be coming out soon, at least that's what our coach said this morning. 200 fly & 500 free for sure, after that will depend on the meet lineup.
400 Free Pull
8 x 25 Fly w/ fins w/ 12+ SDKs
4 x 75 Free @ 1:15
4 x 75 Free @ 1:10
4 x 75 Free @ 1:05
4 x 75 Free @ 1:00
I held 52/53 throughout these, and almost did a set on the :55 but decided not to. I probably should have though.
8 x 100 Kick w/ fins and board :10 rest
300 Free warmup
8 x 100 @ 1:30 (50 stroke, 50 free)
(3 @ :60)(3 @ :55)(3 @ :50)(3 @ :45)(3 @ :40)(3 @ :35)
These were easy till the last 3, also did the last 1 fly
100 EZ Kick
5 x 100 Free Pull @ 1:15 (I held about 1:07s)
8 x 50 SDK on back w/ fins @ :50
Here is my workout courtesy of Tjrpatt. I only did the first half of his practice since I normally only swim about 2500-3000 a morning. But I am still wiped out and my muscles want to kill me.
200 Kick w/ board
3 x 100 IM @ 1:25
3 x 50 Fly @ :45 (I took minute rest after this)
3 x 200 IM @ 2:50 (I held 2:30s/2:32s)
3 x 50 Back @ :45 (again a minute rest)
2 x 300 IM @ 4:20 (I had 4:01/3:57)
3 x 50 Breast @ 50
3 x 100 Rev IM @ 1:30 (these we just fun and relaxed)
3 x 50 Free @ :45 (same here, relaxed)
6 x 100 Free Pull @ 1:30 (I went 1:11, 1:08, 1:07, 1:05, 1:05, 1:04)
100 EZ Kick cool down
This is the most I've done for a while. Time to rest till Monday.
This workout was pretty good for doing it solo. Most of my practices I swim solo, but I am usually swimming with my Masters team "solo" in the outside lane. Swimming at the YMCA here in East Wenatchee isn't my first choice, but its the only thing available to me on a Saturday.
The disadvantages are the warm water - usually about 86 degrees , and the "non-swimmers" that want to get in the lane with me right in the middle of a good set.
For example: today there were 4 lanes available for laps, 2 for water exercise class. 1 lap lane had 2 people in it and the other 3 lanes one person each. I was one of those 1 person lanes. Between intervals someone asked if they could split with me, and I said sure so I wouldn't be rude. They apparently didn't notice that I was doing IM sets at a pretty quick pace. Errrrrrrgghhh. I just tried to make lots of waves.
About 10 minutes later one of the other lanes opened up, so I moved over to complete my workout solo again. Not more than 10 minutes later the exact same thing happened, but this time the new swimmer was a newbie to the lap swimming world.
I just finished up keeping one eye on the other person in case they tried crossing the center line as we passed by.
Updated December 11th, 2010 at 05:22 PM by jaadams1
It was another one of those mornings. I think I spent more time standing on the pool deck thinking about diving in rather than actually swimming this morning. I didn't really feel like swimming much today. My muscles were fairly wiped out between my swimming and my at home dryland work. Pushups with my kids on my back are fun!
I looked up at the clock after my warmup and it was 5:35 already!
15 minutes standing at edge of pool thinking about how cold it might be
25 fly from a dive
400 Reverse IM Kick with a board
300 Reverse IM Drill
200 SDK w/ fins
Main set (not really a main set but it needs a name)
500 Free pull
3 x 100 Free nice and relaxed
4 x 50 various fly drills with the group
2000 yards of blah...
I should be ready to rock and roll again on Monday. Later