Fast Food Makes for Fast Swimming!

Much better night tonight...semi-full of energy. The only thing I wasn't feeling great with was my butterfly tonight. Still kinda nursing my shoulder, but going through the motions at 50-75% effort on my fly arms.

Warmup:

600 (25 Free/25 V-Sit Scull)
(600/600)

10 x 150 SDK w/ short fins @ 2:05 (held around 2:00 cruising them)
(1500/2100)

3 x 300 Free Pull @ 5:00 (Desc. 1-3) went 3:35/3:25/and last one on track to be 3:15 or under but had to hold back when the lap traffic got into the dangerous range. I can't afford to kill anyone.
(900/3000)

16 x 50 IM Order (4 each stroke)

• Fly @ :55
• Back @ :55
• Breast @ 1:00
• Free @ :50

100 EZ
(900/3900)

Main Set:

6 x 200 IM FAST @ 5:00
(went 2:29/2:26/2:26/2:25/2:24/2:20)
I admit I held back a little in the first few, but built up my efforts in the end. John wanted the group to "give it all" on the last one, and I really went for it. Ended up being what I think is my masters best 200 IM time in a practice setting, I think.

200 EZ

(1400/5300)

8 x 25 AFAP Flutter Kick w/ board @ 1:00
I was holding roughly :17s on these, and they hurt on the last 5 yards or so. Still getting beat by a 12 year old girl.
(200/5500)

300 EZ and out

-----------------------------
5800 Yards

I'm probably going to take off tomorrow from the pool, and take the kids to go see a hockey game in town tomorrow night. That'll be fun for them.

USAS meet coming up this weekend in Ellensburg. Should be fun. It's not a very heavily populated (with fast folks), but I'm not exactly the fastest either in the meet. So I should have a lot of good races.
200 IM, 100 Breast, 100 Free, 200 Fly, 500 Free

I was tired an sluggish today. I'm sure it's because of my change of job at work. I'm still doing the same job, just on the main packing line which is huge, and requires a lot of walking around, plus I start work at 5:00am to get everything ready for the 6:00am start time. That makes for fun, especially when I'm swimming till 9:00pm the night before...and then typing a blog and unwinding before getting to bed.

Warmup:

1000 Free
16 x 25 SDK underwater w/ short fins @ 1:00
10 x 100 Free @ 1:30 still warmupish pace. I just couldn't really go more than a 1:15 on these. Felt like blah.
(2400/2400)

Main Set:

4 Rounds of:

• 300 Free @ 4:30 (150/160 HR)
• 200 Stroke @ 4:00 (180+ HR)
• 100 Free @ 1:45 (150/160 HR)

(2400/4800)
This set was pretty much garbage until round 3 when my body finally "woke up" and I decided to pick up the freestyle a bit, coming down to 3:35s on the 300s.

8 x 25 Fly @ :45
(200/5000)

4 x 100 Free @ 1:15 into (cruised these @ 1:10s)
4 x 100 Free @ 1:10 (upped the tempo to about 1:06s here)
(800/5800)

8 x 25 Fly @ :45
(200/6000)

200 EZ

---------------------------
6200 Yards

Warmup:

600 (25 Free/25 V-sit scull)

12 x 50 w/ paddles and buoy @ 1:20
Odds Front Scull, Evens Pull Swim breath every 3
(1200/1200)

10 x 100 SDK w/ fins @ 1:15 !!!!!!
I did first 5 w/ long fins (went 1:00/1:06/1:07/1:10/1:12)
took long fins off 'cause my feet/calves were beginning to hurt
Last 5 w/ short fins (went 1:18/1:19s, last one 1:15)
(1000/2200)

Main Set:

8 x 100 IM FAST @ 2:30 (went 1:09-1:13s)
1:00 rest
8 x 100 Stroke FAST (did breast) @ 2:30 (went 1:20-1:22s)
1:00 rest
8 x 100 Free** FAST @ 2:30 (went 1:00-1:02s, last one :57)

100 EZ
(2500/4700)

4 x 25 Free FAST @ :45

200 EZ

------------------------------
5000 Yards


** I had the Washington State H.S. Girls State Champ in the 100 Free on my @ss during this set, and she kept me going. A few times she was dropping :59s on me when I was at 1:01/1:02s

Coach John said we're going to start doing a lot more of this type of EN3 type of work over the next few weeks, leading up to the age groupers championship season over the next few months. Should be fun! (good thing I'll be missing March with them)

Our speedy h.s. boy Jared came to practice tonight since he had to miss the h.s. practice. It was nice to be able to follow him in the main set today.

Warmup:

800 (25 Free, 25 V-Sit Scull)
(800/800)

Main Set:

4 x 200 IM @ 3:30 Max Rest (did them 100 Back, 50 Breast, 50 Free) (went 2:35 down to 2:29)
4 x 200 Stroke @ 4:00 (did Back) (went 2:33-2:35s)
4 x 200 Free @ 3:00 (went 2:15/2:14/2:13/2:10)
(2400/3200)

Kick Set:

4 x 100 Streamline flutter kick w/ fins @ 2:00 spinning around the axis of your body down the pool. Take a breath after each rotation, basically 1 breath at the middle, and one at the turn
4 x 100 Dolphin Kick w/ fins @ 2:00 same as above - spinning
(800/4000)

Did some turn 25s from the middle of the pool, working on breast/fly turns and not rotating around the turn, but coming straight back. I guess lots of kids are doing a big sweeping turn around at the walls
(200/4200)

1 x 500 (75 EZ Free, 50 Sprint Fly, 75 EZ Free, 50 Sprint Back, 75 EZ Free, 50 Sprint Breast, 75 EZ Free, 50 Sprint Free)
(500/4700)

Had some fun with bucket pulling relays. Did 4 relays, 1 of each stroke, and we each swam twice on each relay. 1 arm fly for me - left side sore. Breaststroke with a bucket is interesting. Backstroke is good. Free is just thrashing.
(200/4900)

----------------------------------
4900 Yards


It was nice to have an EZ practice to end the week with. I'm sure for those at practice in the morning, they're gonna be having fun for sure...or not. I get to go to work with no idea when I'll be leaving, as we're completely rebuilding one of the machines and have to get it done to be able to work on Monday. At least I'm getting OT $$$$$.

Warmup:

400 Free, 400 Kick w/ board, 400 Free Pull
(1200/1200)

10 x 100 Free @ 1:30 stretch out (1:12-1:15s)
(1000/2200)

12 x 75 Free Pull @ 1:30 Desc. 1-3 w/ 3 stroke breathing (went :55ish/:51ish/:46ish)

100 EZ
(1000/3200)

Main Set:

On the following I substitued all Fly for Backstroke, as my shoulder is a bit under the weather lately...but only for Fly swim. Free Pulling and other stuff doesn't bother it at all.
400 IM relaxed (Ba, Ba, Brst, Fr)
4 x 100 Sprint 1 of each stroke @ 2:00 (1:12/1:12/1:19/1:00)
300 IM relaxed
4 x 75 Sprint 1 of each stroke @ 1:30 (:55/:56/???/:45)
200 IM relaxed
4 x 50 Sprint 1 of each stroke @ 1:00 (:32/:33/:37/:27)
100 IM relaxed
4 x 25 Sprint 1 of each stroke @ 1:00 (just went fast)

100 Free EZ
(2100/5300)

4 x 25 Free Sprint @ :45 (I like sprint 25s)

300 EZ and out

---------------------------------------
5700 Yards

This ended up being a heavy on the kicking, light on the arms day, which was nice for a change. Basically a recovery day...though the intervals don't exactly show it. My body just doesn't fatigue nearly as bad by doing kicking only.

Warmup:

600 (25 Free/25 V-Sit/25 8-3-8 Free Drill/25 V-Sit)
(600/600)

400 Flutter Kick w/ fins (I did no fins)
4 x 100 SDK w/ short fins @ 1:20
300 Flutter Kick (no fins again for me)
3 x 100 SDK w/ short fins @ 1:20/1:20/1:15
200 Flutter Kick (no fins)
2 x 100 SDK w/ short fins @ 1:15/1:10 (made 'em going 1:10s on both)
100 Flutter Kick (no fins)
1 x 100 SDK w/ long fins (borrowed from the YMCA's supply) @ 1:05 (went :57)
(2000/2600)

5 x 100 Free Pull @ 2:00 focus on roll/stretch/3 stroke breathing (was 1:12s w/ 11 SPL)
(500/3100)

400 IM Kick w/ board
4 x 50 Flutter Kick w/ board @ :55 (:48s)
300 Breast Kick w/ board
3 x 50 Flutter Kick w/ board @ :50 (:47s)
200 Streamline Back Kick
2 x 50 Flutter Kick w/ board @ :45 (:42/:44)
100 SDK on back
1 x 50 Flutter Kick w/ board @ :40 (:38) only got beat by one 13 year old girl
(1500/4600)

300 Free Swim, 3 stroke breathing
(300/4900)

4 x 50 Sprint Free @ 1:30 (went :29/:28/:28/:26)
(200/5100)

300 EZ and out

---------------------------------
5400 Yards (3500 was kick)

Not bad for being mostly kicking today...but like I mentioned...I'm not really tired tonight.

Warmup:
500 Free
(500/500)

Kick Fun:
10 x 100 SDK w/ short fins @ 1:20 (1:16-1:20s) not fun, especially to basically start off the day with...
(1000/1500)

20 x 50 Free Pull @ :50
My only comment here (which was to myself) WTF? Kick set with almost no rest, and now a pulling set that a baby can make?
(1000/2500)

Main Set: Continuous on the intervals

1 x 400 IM @ 6:30
2 x 200 Back @ 3:30
4 x 100 Breast @ 2:00

2 x 200 IM @ 3:30
4 x 100 Free @ 1:20
8 x 50 Fly @ 1:10
(2400/4900)
I ended up doing EZ Free on these 50s and got out afterward, my shoulder was giving my issues. Mainly just with fly, but it's enough to hurt and that's not good. "EZ" for a while, and hitting the rotator cuff exercises/stretchcords.

There was another round of the set:
4 x 100 IM @ 1:40
8 x 50 Breast @ 1:00
16 x 25 Free @ :35
which would've brought us over 6100 yards. I finished after the 4900 yard mark at 8:20, still having 40 minutes to go. Not sure how much yardage was actually completed tonight, but it was a lot, and a lot of stroke stuff along the way.

-------------------------------------
4900 Yards for me...

Well, my body definitely knew that it had swum a whole lot of fast racing yesterday, and didn't fully cooperate with me in tonight's practice, but I still made it through okay. Luckily, John was already planning a "getting back into it" type of practice anyway since the kids were all off the entire weekend from practicing.

Warmup:

1000 Choice (did 150 Free/50 Back) 5 times thru
(1000/1000)

Eternal Kick Set:

3 Rounds of

• 300 Kick w/ fins @ 5:00 EZ
• 200 Kick w/ fins @ 3:00 Build by 50s
• 100 Kick w/ fins @ 1:20 Sprint

I did the first round as written, SDK w/ short fins, but my legs were just aching and on the verge of kicking my ass to the curb, so I took them off for Rounds 2 and 3...doing:

• Rounds 2 & 3
• 250 Flutter w/ board @ 5:00
• 150 Flutter w/ board @ 3:00
• 100 Flutter w/ board @ 1:20 Sprint (went 1:26 & 1:27 on these - possibly my fastest times to date)

(1600 of 1800/2600)

10 x 100 Free Pull @ 1:45 Odds EZ, Evens Build, Breathe Every 3
(cruised 1:10-12s)
(1000/3600)

200 Breast EZ, working on glides - did 1/2 length pullouts w/ 4-5 SPL afterward
(200/3800)

Main Set:

16 x 50 @ 1:30 FAST (4 of each stroke) Work the walls/underwaters/all kicking
These were fun. I had a great time racing a 13 year old girl in the next lane over on the backstroke and breaststroke ones.
(800/4600)

200 EZ Back, working on rotation/hip roll
(200/4800)

5 x 200 Free @ 3:00 Odds EZ, Evens Fast (<-- yeah! ok)
went 2:25/2:20/2:25/2:12/2:30
The 2nd one I just couldn't get going, and on the fourth one that was all I could muster and it hurt to get there. This is the part where it shows my body is old and can't recover like a kid can after a meet.
(1000/5800)

200 EZ and out

-------------------------------
6000 Yards

So happy to finally have a meet right at home today! Every other meet is so far "out there" that it's nice to be able to swim right at home. Today was nice as well, because I had some very nice competition today from that guy who lives on the west side of the state: That Guy! It's not too far timewise, aside from the mountain passes which can be an adventure at times.

1650 Free - 18:03.13 (masters best time, new LMSC record)
I was feeling pretty good about this event beforehand, and I probably took it out a bit faster than I should have. For some reason the splits didn't get recorded on the official computer results in Meet Manager...not sure why, but being the Top Ten Recorder person for the LMSC, I have the hard copies of all the meet paperwork/deck computer timing tapes/etc., so I can actually look up my splits for BLOG purposes.
For That Guy's info, I will place his splits next to mine, as he also had a very good neck and neck race with me.
Dist. / James / T.G. / (Differtial me vs. him)
100 - 59.53 / 1:01.13 (1.60)
200 - 2:04.81 / 2:06.38 (1.57)
300 - 3:10.39 / 3:11.39 (1.00)
400 - 4:16.48 / 4:16.58 (0.10)
500 - 5:22.92 / 5:22.29 (-0.63) <== "changing of the guard" here
600 - 6:29.24 / 6:28.12 (-1.12)
700 - 7:36.08 / 7:34.58 (-1.50)
800 - 8:43.78 / 8:41.12 (-2.66)
900 - 9:51.54 / 9:47.61 (-3.93)
1000 - 10:58.89 / 10:54.89 (-4.00)
1100 - 12:05.74 / 12:01.86 (-3.88)
1200 - 13:11.78 / 13:08.91 (-2.87)
1300 - 14:18.67 / 14:16.19 (-2.48)
1400 - 15:24.32 / 15:22.89 (-1.43)
1500 - 16:29.59 / 16:28.57 (-1.02)
1600 - 17:33.97 / 17:33.97 (0.00) <== Exactly tied here with a 50 to go!
1650 - 18:03.13 / 18:04.53 (1.40)

Masters best times for both of us as well! My age group coach John was there taking splits for me, and encouraging me onward through the race. Around the 7/8/900 point of the race, I was hurting bad, and wanting to back off, but knew John would've needed a real good excuse if I did.
It was good that I had kept relatively close to T.G., because having the rabbit out front can be encouraging when you want it to be. I was very happy with this swim, and I'm sure T.G. was as well, though he went to the gutter after the race for "just in case" reasons. I was very glad to have someone to swim this race with me today, and we pushed each other to just about the max. The rest of my day took a hit on performances, but it's all good.

100 Free - 54.42
Pretty much blah, but what do you expect after a killer mile?
Note: I should probably retire from this event altogether.

200 Back - 2:20.45
Ditto

Sprint Fun - Unsanctioned 25s:

25 Fly - 11.83 - did it without a breath. (1st overall)
25 Back - 14.02 - SDKing was good, then was almost to the end (2nd overall)
25 Breast - 14.40 - I like this one. I had a completely different type of breaststroke on this one (1st overall)
25 Free - 11.33 - OK I guess (2nd overall)

These races basically consisted of the fast 25, hit the cooldown lane for a 25 back to the start end (wait for the reseeded chaos) and sprint another 25. Kind of a mini-workout in the middle of the meet.

Had a final leg on a 400 Free Relay at this point - didn't give much effort and cruised a 1:01

200 Free - 1:59.17
This was just hard. Still feeling the effects of the 1650. T.G. was right with me on this one...kicking my butt (meaning that he's tougher than me)

Swam the final leg on a 200 Free Relay, pretty much a cooldown swim

500 Free (swam as Fly) - 6:08.08
T.G. and myself both decided we would be worthless as far as putting together a "good" 500 Free race, so what the heck??

Well, so much for taking it easy before the meet on Sunday. At least we don't have practice tomorrow, so I can get a chance to rest a little bit.


Warmup:

600 (25 Free, 25 V-Sit Scull, 25 Back, 25 V-Sit Scull)

6 x 200 SDK on back w/ fins @ 3:00
held 2:40ish on the first 5, then burned a 2:20 on the final one to race a 12 year old girl...she beat me by handlength or so.

3 x 200 Free Pull @ 3:20 Desc. 1-3 (went 2:25, 2:15, 2:05)
(2400/2400)

Main Set:

3 Rounds of 4 x 200 Max Rest

• Round 1 - Choice Stroke - did Back (went 2:40, 2:35, 2:33, 2:31)
• Round 2 - IM - Fly felt horrible, just cruised these 2:35 up to 2:38s
• Round 3 - Free - definite cruise. 2:20s all the way through, just stretching out

200 EZ
(2600/5000)

3 x 100 Free @ 1:20 (1:10s)
3 x 100 Free @ 1:15 (1:10s)
3 x 100 Free @ 1:10 (1:08s)
(900/5900)

Bucket Pulling relays
Ended up going twice on each relay since we were one person short of having equal numbers for 3 relays.
50 Yards of Fly w/ bucket, and 50 Yards of Free w/ bucket

200 EZ

-------------------------------
6200 Yards


Masters Meet at home this weekend. Can't get much better than that with all the traveling I usually do.

For any forumite folks from the PNA who may be traveling over here for the meet on Sunday...we're averaging the low-mid 20s for high temps over here right now...it's a bit cold outside, but there isn't any local snow in the forecast.

1650 Free
100 Free
200 Back
25 Fly
25 Back
25 Breast
25 Free
200 Free
500 Free
plus I'm sure I'll be on a few of the relays as well...200 Free , 200 Medley, and 400 Free

Should be a boatload of fun. It's gonna be a smallish meet too this year...about 45 folks. Usually our LMSC meets are closer to 60ish, but we still know how to drag the meet out for a little more rest.

Warmup:

800 Free
400 Kick w/ board (25 EZ/25 Fast)
8 x 100 Free Pull @ 1:40 (1:12s)
(2000/2000)

10 x 100 SDK w/ short fins @ 1:30
I just cruised these with about 5 seconds rest
(1000/3000)


Main Set: 31+ HR/10 sec. EN3 type work

3 Rounds of 5 x 100 @ 2:30

• Round 1: Stroke (did Fly, which alternated with Free every other) - could barely go 1:07s...very wavy
• Round 2: Another Stroke (did Back) 1:12/:13s
• Round 3: Free (held 1:01/1:02s)

200 EZ
(1700/4700)

16 x 25 Sprint w/ fins @ 1:00 (I did w/out fins and all Free)
(400/5100)

500 EZ swim

--------------------------------
5600 Yards

Warmup:

1000 Free
I did a 500, then stopped to stretch my arms out a bit, then every 100 or so later a little more stretching. At this point, I knew this was going to be a "great" day.
(1000/1000)

Kick Set:
(no fins)
4 x 50 Kick w/ board @ 1:10
4 x 50 Kick w/ board @ 1:00
4 x 50 Kick w/ board @ :50
no problems making these ones
(with fins)
4 x 50 SDK on back @ :55
4 x 50 SDK on back @ :45
4 x 50 SDK on back @ :37.5 (I made them all, touch, turn to see the clock, maybe 1 second and go again.)
(1200/2200)

4 x 300 Free Pull @ 5:00 "just stretch out - keep 25HR/10 sec."
was holding 3:30-3:33s on these with a 24 HR
(1200/3400)

10 x 100 Free @ 2:00 (50 Fist Drill/50 Stretch out Free)
I hate fist drill
(1000/4400)

10 Rounds of:

• 50 SDK on back w/ fins @ :45
• 2 x 25 SDK underwater @ 1:00
• I really "shut it down" on this set, and just trailed at the back of the lane

(800/5400)

Finish it up Fast:
4 x 100 Free @ 1:10
I didn't put out a ton of effort, but cruised some 1:05s. Felt nice to make these on minimal effort.
(400/5800)

400 EZ cooldown

----------------------------------
6200 Yards


Well, tonight ended up being a recovery workout, or some sort. It was still high on yardage, but the intensity was toned down a couple notches.

We started off the day with a team recap and awards from the meet down in Walla Walla. The team placed 3rd overall, and lots of best times for the kids, which is great!


Warmup:

600 (25 Free, 25 V-Sit Scull, 25 Breast (pull-kick-kick), 25 Free)
(600/600)

Kick Set: (something that Chris Stevenson could probably handle w/out fins)

4 x 100 SDK on back w/ short fins @ 1:35 - made these no problem
4 x 100 SDK on back w/ short fins @ 1:25 - no problem here either, was under 1:15s
4 x 100 SDK on back w/ short fins @ 1:15!!! - made the first one by 2 seconds, then it was all over...ended up going on the 1:20 interval though

100 EZ
(1300/1900)

Main Set: High Quality EN3 work (30-31 HR/10 sec.)

3 x 200 IM @ 5:30 (went 2:26, 2:23, 2:22)

3 x 200 Major Stroke (Fly) @ 5:30 (went 2:26, 2:12*, 2:22) *middle 200 is Free - when stroke is Fly, John's policy is to alternate every other one with Free - nice coach.

3 x 200 Free @ 5:00 (went 2:11, 2:07, 2:05)
These were good, considering the fastest 200 Free I've done over the past couple years in a meet is only a 1:56something

200 EZ
(2000/3900)

300 social kick - the guys hate this, we just kick a 300 and get it done. The girls...hmmmm
(300/4200)

4 x 25 Sprint @ 1:00 - did all Free

300 EZ and out

-------------------------------
4600 Yards - not a lot of yards, but the quality was definitely there tonight. I left one tired old man

It was really nice having 2 days off from swimming over the weekend, but I did get in 7 hours of paid work Saturday, so that's nice. We celebrated my older daughter's birthday yesterday, and just basically relaxed around the house. Then back to the grindstone again on Monday...

I signed up for the Lake Washington Masters Meet (Feb. 17th), in Kirkland, WA today. I'll be swimming the 200 Fly, 200 IM, 50 Fly, 100 Fly, and 200 Free. I've got a little duel/potential double dual in the 200 Fly with Chris Chapman from the Lake Washington Masters team. He's an excellent sprinter, probably THE BEST in the area...but he's scared of the 200 Fly. It happens to be basically the first event of the meet, so I threw out the challenge, and he accepted. Anyone else want in? Or to just place your bets?


Warmup:

800 Free (w/ every 8th length V-Sit Scull)
(800/800)

6 x 200 SDK w/ short fins @ 3:15 Desc. 1-3 (went from 2:35s down to under 2:20s)
(1200/2000)

10 x 100 Free Pull @ 1:40 (cruised 1:04/1:05s)
(1000/3000)

Main Set:

12 x 100 IM @ 1:50 Desc. 1-3 (went 1:17s/1:15s/1:11s) very last one was 1:07

2:00 rest

12 x 100 Free @ 1:30 Desc. 1-3
started with a 1:05, then dropped to 1:03s, had a few 1:02s also...final one was :59+/1:00-
I was originally shooting for my mile pace, but I think I dropped a bit below that...or maybe not. We'll just have to see later in the year!

100 EZ Kick/float on back
(2500/5500)


8 x 50 Choice Sprint @ 1:00 - did all Free, but couldn't really go too fast after those earlier 100s
(400/5900)

4 x 25 SDK underwater (no fins) @ 1:00
with my short fins I take about 17 kicks for these...today w/out fins I was taking 20 kicks to cover the same distance. Not bad I guess?

200 EZ

-----------------------------
6200 Yards

The team was no practicing tonight, or tomorrow since they are at a 3 day meet this weekend, so I decided to go stretch out a bit at the Y during lap swim time. There ended up being two 12 year old girls from my group there as well doing a workout the coach had given to them since they weren't going to the meet. I ended up swimming a little bit with them after the lanes got condensed down, but first beat myself up slightly on my own.


Warmup:

200 Free
100 Kick w/ board
200 Free Pull
(500/500)

Kick Set (all flutter w/ board):

4 x 50 @ 1:00 (went :48s)
3 x 50 @ :55 (went :48s)
2 x 50 @ :50 (went :47s)
1 x 50 @ :45 (went :43)
(500/1000)

Main Set:

1 x 100 Free Pull @ 1:30
2 x 100 Free Pull @ 1:25
3 x 100 Free Pull @ 1:20
4 x 100 Free Pull @ 1:15 (1:06s)
(1000/2000)

I was going to do 5 @ 1:10, but it was time to condense down from 6 lap lanes to 3 lap lanes, so had to cut it short. And yes QBrain, I would've made the 1:10s.
I ended up sharing with the two 12 year olds from the swim team, and we did the remainder of their workout together:

1 x 400 Free Pull Build (went 4:45)
(400/2400)

16 x 50 IM Order (4 of each stroke) Alt. 1 EZ/1 Fast

• 4 Fly @ 1:30
• 4 Back @ 1:15
• 4 Breast @ 1:10
• 4 Free @ :45

I changed these intervals to make it more interesting. They had it wrote down as 1:30s all the way through. Blah. Made it feel a little more 400 IMy

Zero cooldown

--------------------------------
3200 Yards

It was kind of nice to have a mildly easy swim tonight. I left the pool still energized and not run down like usual.

I had to give up the TV tonight to head to practice. I didn't really want to go, with the Oregon/"other team" going on tonight. The opening kickoff return was great, and the rest of the first quarter was pretty good as well. It was 15-7 with K-State banging on the door when I finally had to go for practice. After I got home, I was happy that ESPN had some good news for me.


Warmup:

300 Free
300 Kick w/ board
300 Free Pull
(900/900)

Kick Set:

4 Rounds of:

• 200 SDK @ 3:00 Build (2:40s)
• 100 SDK @ 1:25 Sprint (was 1:13-15s)
• 50 SDK @ :40 Sprint (was :35s)

(1400/2300)

Main Set:

4 x 300 @ 4:00 (held 3:25-3:30s)
2 min. rest
4 x 325 @ 4:00 (held 3:45-48s, 3:39 on last one)

200 EZ swim

(2700/5000)

16 x 50 @ 1:20 (4 of each stroke)

• Drill
• EZ
• Build
• Sprint

(800/5800)

8 x 25 AFAP (did all Free) @ 1:00
(200/6000)

200 EZ

-----------------------------
6200 Yards

That main set was a good one, and unlike any that we've really done before (with the club team) that I can remember. It's just 100% middle D/dist. short rest hard core kind of stuff--exactly what I like. The way John designed the set was each lane had the same intervals, but the other 2 lanes did 275/300 and 250/275 while my lane did the 300/325 distances. All 3 lanes were basically finishing their distances at the same time, so it worked out good.
I was pushing pretty hard, and not really sure if I could've possibly made it with a 325/350 distance on the 4:00 interval...but I bet KNelson's workout lane would've ate that up no problem!

The team is off to a 3 day meet this weekend down in Walla Walla, WA, so no team practices till Monday. I'll probably hit the YMCA on Saturday at lunchtime for a few miles.

Nothing special for New Years, asleep by 11pm, awake at midnight as my wife's cell phone started making text message noises from all her friends...then back to bed. I'm really fun.
The next morning, we hauled the treadmill out of my dad's house...from the basement of all places...and brought it to our house. That is one heavy S.O.B. of a machine. My wife and I will put it to good use though. She'll do running, I'll just do walking intervals program on it while watching TV (my knee isn't made for running punishment). Better than being a couch potato, right?

I did 1.5 miles (30 min.) on Tuesday, and another 1.38 miles (25 min.) tonight before swim practice. I figure it'll help something, so I'll do it 3-4 days a week.


Warmup:
1000 DPS Free (finally!! a regular warmup!)
(1000/1000)

16 x 50 Kick w/ short fins on back @ :45 Odds Dolphin, Evens Flutter (I like dolphin better w/ fins)
(800/1800)

400 Free Pull breathe every 5
(400/2200)

We were really crowded tonight...7-8 per lane across the 3 lanes. Luckily we had the attached deep tank available, so tonight was circuit night, utilizing the deep tank widths for quick sprints.

Main Set: (20 min. on/1 min. to rotate)

10 x 100 Free @ 2:00 Max Rest
avg'd 1:01/1:02s

10 x 100 Worst Stroke (did Back) @ 2:00 Max Rest (whatever!)
avg'd 1:19s??

10 x 100 Best Stroke (did Breast) @ 2:00 Max Rest
avg'd 1:25/:26

20 x cross pool sprints in deep tank @ 1:00 (pretty much a waste of time)
enough space to streamline a little, breakout, 4 strokes and look up for the wall

(~3300 Yards/5500 Yards)

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5500 Yards and behind on GTD already! (didn't swim on Jan. 1st, and apparently at 9:00pm PST the GTD program already tacks on the next day's "goal yardage" as well, so I'm even more behind!


I set my goal for 1,000,000 meters this year, and if I swim enough over the summer with the club team I should be able to make this.

I was able to drop in with the Oregon Reign Masters group out at Mt. Hood Community College in Gresham, OR on my way out of town from the Portland area this morning. Workout was coached by Dennis Baker. He was happy to see me there, and I was "happy" to see the outdoor pool was set up Long Course METERS!! They have a new bubble top over the pool which now makes it possible to swim outside at this time of year. Otherwise the pool would be unusable.

LCM
Warmup:

400 Free
200 Kick w/ board
400 Free Pull
200 more of Free waiting for the group
(1200/1200)

6 x 50 Free Desc. 1-3, 4-6 @ :10 rest
(300/1500)

Main Set: Idea is to get faster on each set of two 100s, even with less rest

2 x 100 Free @ :20 rest (went 1:23s)
2 x 100 Free @ :15 rest (went 1:19s)
2 x 100 Free @ :10 rest (went 1:15s)
200 Free Pull
1:00 rest
2 x 100 Free @ :20 rest (went 1:20s)
2 x 100 Free @ :15 rest (went 1:17s)
2 x 100 Free @ :10 rest (went 1:13s)
200 Free Pull
(1600/3100)

400 Kick w/ board, but must be fast in & out of the flags
(400/3500)

12 x 50 Free Pull @ :55
every 3rd one breath the least amount possible - basically I did a 6 stroke breathing pattern on these.
last one I did a :33
(600/4100)

6 x 50 IM (yes 12.5 of each str.) @ 1:10
I did 3 x 50 Fly, and 3 x 50 Back
(300/4400)

100 EZ and out

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4500 LCM in under 90 minutes, then hit to road back to home for 5 hours of fun. At least the roads were clear and no snow problems to deal with.

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Finished up the year with:
My Go The Distance 2012 Progress
581.31 miles swum (=1,023,114 yards, =935,535 meters).


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Oh, and here is a picture of my Animal Meet trophy award from the meet on Sunday.

This weekend was the annual Animal Meet weekend in Canby, Oregon. It started off as a USAS meet, and they have now piggybacked a masters version on at the end of the weekend for us to have some fun.
Masters have the option of doing the:

• Sprint - 100 IM, 50 Fly, and 200 Free
• Middle - 200 IM, 100 Fly, and 500 Free (also what the 12 & under USAS kids do)
• Distance - 400 IM, 200 Fly, and 1000 Free (also what the 13 & over USAS kids do)
• Or Masters can pick and choose between all the events (e.g. 200, 500, 1000 Free)
• An "Animal" award trophy is given to the fastest male and female in each of the categories, Sprint, Middle, and Distance (I went Trophy Hoing today)

The meet doesn't get very populated, partly due to the event selection, and partly from the time of year as well I suppose. I only travel down for this meet because I visit my grandparents for a few days as well on the same trip. I don't think I'd travel this far normally for just 3 events either.

Warmed up about 800 yards or so - I had to get into the "masters mood" rather than the age grouper I've been lately. Lots of 50s and 100s of mostly free and a few lengths of backstroke, with lots of talking in between. I wasn't worried about my swims, knowing my conditioning would carry me through no problem. I really only wanted to do well in my final race of the day, the 1000.
Did this meet on heavy Christmas training, with no additional rest aside from no swimming on Saturday (yesterday).


400 IM - 4:40.60 - not bad for a "cruise".
1:00.57 / 1:15.05 / 1:22.19 / 1:01.79
Got the splits from my old head coach that I used to work with here in Canby. He was there with his high school boys/girls swimmers who were our timers for the day.

200 Fly - 2:14.07 - whatever...not bad for how I swam it
I told myself that I wasn't going to push it, and that my final 50 was going to be the fastest split of the 4. Who does this???
Well, my final 50 was a 31.5ish, but not quite the fastest - my initial 50 was a 31.0. I did even split the 200 Fly, which is tough to do in itself

1000 Free - 10:47.92 - very happy with this
I was only 3 seconds off from my best time in the 1000, so considering the training I'm doing, this is good. I'm sporting a full beard right now, didn't wear anything remotely close to a "fast" suit either, just some plain ol' brief. I just got in a zone and went for it. The guy next to me said his goal was for me not to lap him 3 times. Knowing that, I tried to do just that, and got him 3 times on my final 50.
Eric told me my splits were (roughly):
1:00/1:05/1:06/1:05/1:05
1:05/1:05/1:04/1:04/1:02

Warmup:

300 Free, 300 Kick w/ board, 300 Free Pull - a traditional warmup for a change!
(900/900)

Kick your brains out: All SDK w/ short fins
2 x 150 @ 2:30 cruised 2:05ish
2 x 150 @ 2:10 semi-cruised 2:00ish
2 x 150 @ 2:00 worked a little more for 1:55ish
2 x 150 @ 1:50!! missed the first one (went 1:52), then turn and burned as coach was right on us to keep going. As I started out I told myself I was going to make the next interval. I came in right on the 1:50, but considering I left about 3-4 seconds late for the sendoff, I actually went about a 1:46-:47. Nice!
(1200/2100)

(from this point on, I turned it down a notch or two on intensity, since I have the meet coming up on Sunday)

Lucky 7s:
I went 2nd
7 x 200 Free Max Rest @ 3:30 (went 2:13-2:15s on these, mainly 2:14s)
2:00 rest
7 x 100 Free Max Rest @ 1:30 (went 1:04s/1:05s, last one 1:02) I passed the other kid during these, so took over the lead.
2:00 rest
7 x 50 Free Max Rest @ :40 (went :31-:32s)
2:00 rest
7 x 25 Free Max Rest @ :20 (went :14-:15s)
175 EZ Swim
(2800/4900)

6 x 50 Sprint Kick w/ board @ 1:30
(300/5200)

Bucket Pulling continuous relay. I ended up going 8 times, 2 time Fly, 6 times Free.

200 EZ

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5600 Yards


I have the Animal Masters Meet (400 IM, 200 Fly, 1000 Free) coming up on Sunday down in Canby, Oregon. I'm going to head down and visit my grandparents as well over the weekend in the Portland area, and hit up the Oregon Reign Masters for a New Years Eve morning workout out at Mt. Hood Comm. College, coached by the amazing Dennis Baker. I'm gonna make him kick my butt (in the pool).