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Daily Practices

  1. Monday, Jan. 3, 2011 5:00am

    by , January 4th, 2011 at 12:28 AM (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.
    Categories
    Daily Practices
  2. Friday Dec. 31, 2010 5:00am - Last Swim of the Year

    by , December 30th, 2010 at 02:14 PM (Fast Food Makes for Fast Swimming!)
    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.

    Warmup
    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 11:01 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  3. Wednesday, Dec. 29, 2010 5:00am

    by , December 29th, 2010 at 11:15 AM (Fast Food Makes for Fast Swimming!)
    warmup
    200 Free
    100 Kick
    200 Pull

    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

    100 EZ
    -----------
    3000 Yards

    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.
  4. Tuesday, Dec. 28, 2010 5:00am

    by , December 28th, 2010 at 11:31 AM (Fast Food Makes for Fast Swimming!)
    300 Free

    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

    ---------------
    2500 yards

    Updated December 28th, 2010 at 01:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  5. Monday, Dec. 27, 2010 5:00am

    by , December 27th, 2010 at 01:44 PM (Fast Food Makes for Fast Swimming!)
    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.

    Warmup
    100 Free
    4 x 100 Dolphin Kick on back w/ fins :15 rest
    300 Free Pull
    200 IM

    2 x 500 (1 Free, 1 Flutter Kick w/ board)

    300 EZ Free
    -------------
    2300 yards
  6. Friday, Dec. 24, 2010 5:00am "Come Fly With Me "

    by , December 24th, 2010 at 12:24 PM (Fast Food Makes for Fast Swimming!)
    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.

    100 EZ


    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.
  7. Wednesday, Dec. 22, 2010 5:00am & upcoming meet

    by , December 22nd, 2010 at 10:57 PM (Fast Food Makes for Fast Swimming!)
    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
    200 Free
    ------------
    1000 Yards

    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.
  8. Tuesday, Dec. 21, 2010 7:00pm @ YMCA

    by , December 22nd, 2010 at 12:45 AM (Fast Food Makes for Fast Swimming!)
    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.

    Warmup:
    200 Free,
    100 Kick on back
    200 Pull
    200 IM Drill
    100 Kick on back
    200 Pull

    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.

    100 Back

    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

    100 EZ
    ------------
    3000 Yards
  9. Monday, Dec. 20, 2010 5:00am

    by , December 20th, 2010 at 08:59 PM (Fast Food Makes for Fast Swimming!)
    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 Free
    200 IM drill
    300 Free Pull
    100 Fly
    400 Breast
    -----------
    1200 Yards

    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.
  10. Friday, Dec. 17, 2010 5:15am

    by , December 17th, 2010 at 11:56 AM (Fast Food Makes for Fast Swimming!)
    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
    100 Free
    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.
    -------------
    1800 yards

    Updated December 17th, 2010 at 01:54 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  11. Thursday, Dec. 16, 2010

    by , December 16th, 2010 at 11:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup/Main:

    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

    200 EZ
  12. Wednesday, Dec. 15, 2010 5:00am

    by , December 15th, 2010 at 02:02 PM (Fast Food Makes for Fast Swimming!)
    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:
    200 Free
    100 Kick
    200 Pull

    300 IM

    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
    -------------
    2200 yards

    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.
  13. Tuesday, Dec. 14, 2010 5:00am

    by , December 14th, 2010 at 10:53 AM (Fast Food Makes for Fast Swimming!)
    Warmup
    200 Free
    400 Free Pull
    8 x 25 Fly w/ fins w/ 12+ SDKs

    Main
    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
    --------------
    2800 yards
  14. Monday Dec. 13, 2010 5:00am

    by , December 13th, 2010 at 11:34 AM (Fast Food Makes for Fast Swimming!)
    300 Free warmup

    8 x 100 @ 1:30 (50 stroke, 50 free)
    #1-4 Fly
    #5-6 Back
    #7-8 Breast
    18x50 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
    -----------
    3000 yards
  15. Dec. 11, 2010 11:30am at the YMCA

    by , December 11th, 2010 at 06:03 PM (Fast Food Makes for Fast Swimming!)
    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.

    Warmup
    300 Free
    200 Kick w/ board

    Main
    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
    -------------
    3600 Yards
    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 06:22 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  16. Friday 12/10/2010 5:00am

    by , December 10th, 2010 at 11:56 AM (Fast Food Makes for Fast Swimming!)
    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!

    Warmup
    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
    100 Fly

    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
  17. 12/9/2010 5:00am

    by , December 9th, 2010 at 01:20 PM (Fast Food Makes for Fast Swimming!)
    300 Free
    200 IM Drill
    100 Kick

    2 x 200 Free Pull @ 2:40
    4 x 100 Breast @ 1:45 flipturns w/ pullouts
    8 x 50 Back @ :50
    16 x 25 Fly @ :30

    100 EZ

    8 x 75 Free @ 1:00 Build each one
    ----------
    2900 Yards
    Categories
    Daily Practices
  18. Wed. Dec. 8, 2010 5:00am practice

    by , December 8th, 2010 at 12:01 AM (Fast Food Makes for Fast Swimming!)
    Snow is falling hard here tonight. We're supposed to get 3-4 more inches tonight/tomorrow morning. Hopefully the person with the key to the pool makes it in the morning.

    Here goes:
    300 Free
    200 IM
    100 SDK

    8x125 IM @ 2:00 extra length backstroke (gotta work on the worst stroke too)

    400 Free :20 rest
    300 Free :15 rest
    200 Free :10 rest
    100 Free under 1:00 <--this will be tough

    8x50 Breast @ 1:15 double pullouts each wall

    ----------
    3000 yards

    Updated December 9th, 2010 at 01:28 PM by jaadams1

    Categories
    Daily Practices
  19. Tuesday's practice 12-7-10

    by , December 7th, 2010 at 01:13 AM (Fast Food Makes for Fast Swimming!)
    I like to make up my practices before I get to the pool, because if not I don't really feel like doing very much. At least if I get it wrote down, I'll probably do it. Tomorrow's gonna be a killer for me.

    300 Free w/up

    Broken Mile 11-10-9-8-7-6-5-4-3-2-1 lengths (Odd lengths (11,9,7,etc.) Free) (Evens - Fly)
    20 sec. or so rest between depending on how the arms are feeling
    50 EZ

    16x25s SDK w/ fins @ :40

    2x300 Free pull @ 4:00
    ---------
    3000 yards

    That should pretty much fill up my hour I get in the pool. Looks like a good day to skip practice too.

    Updated December 9th, 2010 at 01:28 PM by jaadams1

    Categories
    Daily Practices
  20. Monday's upcoming practice

    by , December 5th, 2010 at 07:24 PM (Fast Food Makes for Fast Swimming!)
    400 Free
    400 IM Drill

    6 x 300 @ 4:30
    1. 50 Fly, 250 Free
    2. 100 Fly, 200 Free
    3. 100 Fly, 50 Back, 150 Free
    4. 100 Fly, 100 Back, 100 Free
    5. 100 Fly, 100 Back, 50 Breast, 50 Free
    6. 100 Fly, 100 Back, 100 Breast

    4 x 100 IM @ 1:45 FAST
    ----------
    3000 Yards Total

    Hopefully I can at least get through most of the 300s before the others start arriving. I hate it when I'm in the middle of a good set and then someone gets in that shouldn't really be in the fast lane. Then all they want to do is warm up forever. C'mon now, I've only got an hour. I may just skip the warmup part and start off the 300's right at 5:00. Then I can cool down with the warmup. Kinda reverse but works for me.

    Updated December 9th, 2010 at 01:30 PM by jaadams1

    Categories
    Daily Practices
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