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Daily Practices

  1. Sunday, October 20, 2013 1:40-2:45pm

    by , October 20th, 2013 at 06:53 PM (Fast Food Makes for Fast Swimming!)
    Enjoying my first day off from work over the past 12-13 days or so. I actually have two days off...today and Monday too, and half of Tuesday since I don't actually start work till 2:30pm. That's almost a full vacation!

    I thought up today's main set from something I saw the Tri Cities kids doing that were going to Senior Zones last summer between the prelims and finals of the LC Champs age group meet.


    Warmup:

    500 Free
    5 x 100 Free Pull @ 1:20
    (1000/1000)

    Kick Set w/ long fins:

    4 Rounds:
    • 50 SDK on back@ :45
    • 50 SDK on back @ :40
    • 50 SDK on back @ :35 (this was basically touch, look at the clock, and go!)


    100 EZ
    (700/1700)

    Main Set:

    8 Rounds of:
    • 100 Free @ 1:20
    • 50 Free @ :45 (1/2 the 100 interval plus :05)
    • 50 Free @ :40 (1/2 the 100 interval)
    • 50 Free @ :35 (1/2 the 100 interval minus :05)

    (2000/3700)
    I did the first 4 rounds, then took 1 minute rest, put on paddles and buoy and continued the last 4 rounds.
    As I mentioned above, the kids were doing this long course on a 1:30/100 interval...and cruising it. My SCY at 1:20/100 is basically the same, yet I wasn't exactly cruising it. It wasn't truly "hard", but it wasn't a walk in the park either.

    100 EZ

    100 Fly (was going to be a 400 IM, but...)
    went 1:07

    100 EZ and out

    ------------------------
    4000 Yards

    I've got my Alumni Meet at Linfield College coming up this next Saturday. I haven't really done anything race-like in a while, basically a lot of aerobic stuff at the pool during lap swims. We'll see what I have. I may pull out my full leg suit, and may bring along my short fins for the 50 Free (and any backstroke I might do). I do possibly have a 200 Fly gridge set-up with an unknown amount of undergrads...I've been doing some talking with the coach, hopefully "my mouth didn't overload my butt". - to quote my father.
  2. Saturday, October 19, 2013 11:00-11:30am

    by , October 19th, 2013 at 03:58 PM (Fast Food Makes for Fast Swimming!)
    Well, at least I got in the pool to keep the chlorine smell fresh in my sweat.

    I just wasn't in the mood to swim too much today, but felt strong in the water, despite working all night long.

    10 x 100 Free @ 1:30 (1:10-1:15)

    5 Rounds of:
    • 125 Free Pull @ 1:30
    • 75 Free Pull EZ @ 1:15


    2000 Yards and out
  3. Friday, October 18, 2013 8:45-10:00am

    by , October 18th, 2013 at 02:00 PM (Fast Food Makes for Fast Swimming!)
    I got the idea for today's main set from Laurie Hug's workouts in the Forum workouts lists, from "Workout #2"

    Warmup

    500 Free
    10 x 50 Flutter Kick w/ board
    (1000/1000)

    Main Set:

    1 x 350 Free @ 4:40
    2 x 175 (25 Fly/50 Free/25 Fly/50 Free/25 Fly) @ 2:40

    1 x 300 Free @ 4:00
    2 x 150 (25 Fly/50 Free/25 Fly/50 Free) @ 2:15

    1 x 250 Free @ 3:20
    2 x 125 (25 Fly/25 Free/25 Fly/25 Free/25 Fly) @ 1:55

    At this point I was getting tired. Not sure if it was all the fly mixed in on short rest, or possibly getting my flu shot at work two days ago...or a combo of both. I know I'm usually sluggish for a few days after the flu shot year to year.

    Went to Free Pull to complete the set (on a 1:20/100 base), but it still was rough:

    1 x 200 Free Pull @ 2:40
    2 x 100 Free Pull @ 1:20

    1 x 150 Free Pull @ 2:00
    2 x 75 Free Pull @ 1:00

    1 x 100 Free Pull @ 1:20
    2 x 50 Free Pull @ :40

    1 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    (2800/3800)

    100 EZ

    ---------------------------
    3900 Yards

    I wish I could gone all the way with strokework intermixed throughout. Oh well. Now time to get ready for 2 nights of 12-hour work shifts till 3:00am. Yippee!!
  4. Wednesday, October 16, 2013 9:00-10:15am

    by , October 16th, 2013 at 02:48 PM (Fast Food Makes for Fast Swimming!)
    By far the longest yardage and longest time of swimming workout I've done in a while. As I type this I don't even know the total distance I swam today, but I'll give you a total at the end.

    I got the idea for this workout from jbs's blog a day or so ago:
    http://forums.usms.org/entry.php?30621-10-15-13-workout

    -----------------------------

    Warmup:

    300 Free
    4 x 50 Flutter Kick w/ board @ 1:00 (to wake up the legs)
    (500/500)

    Main Set:

    Swim the most yardage you can on each of the following descending intervals. When it looks like you're going to be unable to make the next faster interval on that yardage, drop the yardage by 25 yards and keep going.
    I started at 3:00, and went to 0:15 by 0:05 steps. A LOT HARDER that I thought it would be. I think I've done the 2:00 down to :15 before, but 3:00 adds a lot more yardage, and I'm not in what I would call "peak endurance swimming shape".

    3:00 - 250 Yards - I came in around 2:53 on this
    2:55 - 225
    2:50 - 225
    2:45 - 200
    2:40 - 200
    2:35 - 200
    2:30 - 175
    2:25 - 175
    2:20 - 175
    2:15 - 150
    2:10 - 150
    2:05 - 150
    2:00 - 25 back to the shallow end, and waited out the rest of the interval. I was dead/dying here. Told the lifeguard (who is also the asst. swim team coach) that I didn't want to be rescued from the pool today.
    (2300 + 500 w/up at this point of the set, no wonder I was dead)
    1:55 - 150 (Pull w/ paddles)
    1:50 - 125 (Pull w/ paddles)
    1:45 - 125 (Pull w/ paddles)
    1:40 - 125 (Pull w/ paddles)
    1:35 - 125 (Pull w/ paddles)
    1:30 - 100 (Pull w/ paddles)
    1:25 - 100 (Pull w/ paddles)
    1:20 - 100 (Pull w/ paddles)
    1:15 - 100 (Pull w/ paddles)
    1:10 - 75 (Pull w/ paddles)
    1:05 - 75 (Pull w/ paddles)
    1:00 - 75 (Pull w/ paddles)
    0:55 - 75 (Pull w/ paddles)
    0:50 - 50 (Pull w/ paddles) at this point I took the buoy and paddles off
    0:45 - 50
    0:40 - 50 - building my kick
    0:35 - 50 - sprinting my kick - my arms were basically dead at this point, so go to the legs
    0:30 - 25
    0:25 - 25
    0:20 - 25 Sprint Kick
    0:15 - 25 Sprint FLY - and this felt sooooo good after all that free to do something different

    (3950/4450)

    100 EZ EZ Kick w/ board and out

    ----------------------------
    4550 Yards - nothing spectacular by tjrpatt standards, but a job well done in my book.

    On these intervals, the set takes just a hair over an hour to get done. There's not a whole lot of rest either, and the set works best either swum solo, so right with someone your exact speed who you can trust to be a work animal like yourself.
  5. Tuesday, October 15, 2013 8:35-9:30am

    by , October 15th, 2013 at 01:52 PM (Fast Food Makes for Fast Swimming!)
    I got to the pool early, knowing I was only going to have 1 lane available for lap swim til 9:00. Swam alongside the "old peoples" water aerobics class. Worst part was the guy nearby my lane with his shorts halfway down in backside.

    Warmup:

    500 Free
    15 x 50 Flutter Kick w/ board @ ~1:00 (depending on where the other 2 were in my lane)
    (1250/1250)
    I just did 50s flutter kick till 9:00 when the other lanes were going to open up. Then I got a lane to myself to do this set from pmccoy's blog yesterday:

    75 "IM" (as 75 Fly) @ 2:00
    100 Free @ 2:00
    150 "IM" (as 75 Fly/75 Back) @ 3:00
    200 Free @ 3:00
    225 "IM" (as 75 Fly/75 Back/75 Breast) @ 4:00
    300 Free @ 4:00
    300 IM @ 5:00
    400 Free @ 5:00
    (1750/3000)

    8 x 50 Free Pull @ :40
    (400/3400)

    100 EZ and out

    ------------------------
    3500 Yards
  6. Monday, October 14, 2013 9:15-10:00am

    by , October 14th, 2013 at 02:50 PM (Fast Food Makes for Fast Swimming!)
    I tried to get a lot done in a little bit of time today, since I had to get home and get the lawn mowed (hopefully the last time) and in the dumpster before the garbage truck comes by. I did make it, so that's good. Also working on some fall cleanup things prior to the snow that will be on its way here soon. We're dipping into the low 40s/upper 30s at night now, and only 50s/low 60s for highs. It won't be long.


    Warmup:

    500 Free
    (500/500)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00 (went 2:40)
    150 SDK on back @ 2:30 (went 2:00)
    100 SDK on back @ 1:30 (went 1:20) I'm pretty good at holding a 1:20/100 pace
    50 SDK on back @ under :30 (went :31)
    This may be all I can do with the short fins, with long fins I can get under easily, but I want to do it with short fins at the end of this set one day.
    (500/1000)

    Main (only) Set:

    12 x 125 Free Pull
    Odds @ Desc. Interval from 2:00, 1:55, 1:50, 1:45, 1:40, 1:35
    Evens @ 1:30
    It was a bit of a brain teaser on the intervals, but that keeps my mind working while swimming solo. The "EZ" odd ones weren't quite as easy near the end, and the final 500 of the whole set was on a combined interval of 6:15, so it was moving pretty quick.
    I basically held 1:35s on the EZ ones, and 1:25s on the Fast ones.
    (1500/2500)

    100 Back EZ
    200 Kick w/ board -Float/EZ

    -----------------------------
    2800 Yards
  7. Saturday, October 12, 2013 11:05-12:05pm

    by , October 12th, 2013 at 04:11 PM (Fast Food Makes for Fast Swimming!)
    Today I arrived at the pool to find the parking lot very very full, as compared to normal. Then I noticed a lot of Velocity Swimming stickers in the backs of car windows, and realized they were back to their Saturday morning practices. The younger kids were just getting out when I got there, and making all kinds of noise in the locker room like normal. As I go in, I say "Hey all you kids, keep it down in here!" (jokingly of course). THey all respond with "JAMES!!!" "Are you coming back to swim with Velocity??" from a few of them. I replied with no, unfortunately. It's good to know I was well liked and missed by them though.

    I got to swim today with my dentist who was already in the pool warming up. I swam my own thing, but swim similar things to what he was doing, so in a way were were pacing each other. He swims with short fins all the time, but holds a consistent 1:15 pace on 30x100s @ 1:30. Not bad shape for a 65+ dentist. He told me that he enjoyed having my next to him to keep him moving. I was thinking the same thing as I did my swim.

    Warmup:

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00
    (1000/1000)

    10 x 100 @ 1:30 (25 Fly, 75 Free) - ranged from 1:08-1:10s
    My interval happened to coordinate great with my lanemate, as I was flipping at the 50, he was pushing off about a second later...it was good to have the competition next to me.
    (1000/2000)

    200 EZ Kick w/ board
    (200/2200)

    8 x (Odds 100 Free Pull, Evens 125 Free Pull) @ 1:35
    I took it EZ on the 100s, and pushed the 125s going approx. 1:20s. It was good to swim alongside someone today who was basically doing the same thing.
    (900/3100)

    100 EZ

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


    In other good news: I found out that I'll be off work for the weekend of my college Alumni Meet in two weeks, so I'm 90% going to be making the trek down there. On the Facebook announcement, I'm the oldest swimmer to respond as "going" to the event this year. In fact I'm the only one from the 20th century as well (1999 is my class). Most of the kids are from the most recent 2-3 years since graduation, so they'll be good for the 50s. I'm going to do the 200 Fly in the 200 Free event, and probably a whole slew of other stuff. Probably will take down my full leg suit as well for the floatiness in my legs. It's about 6 hours away, but I can stay with my sister or grandparents as well. The only obstacle may be snow in the mountains in southern Washington, but I'll just check pass reports and plan ahead.
  8. Friday, October 11, 2013 6:45am!!! to 7:45am

    by , October 11th, 2013 at 12:00 PM (Fast Food Makes for Fast Swimming!)
    Whoa, that was early!! I know I used to swim at 5:00am a couple years ago with no problems, but I also wasn't working till 11:00pm back then either. I was awake for some reason this morning before 6:30, so I just decided to get into the pool before the 8:00-9:00 water aerobics session which takes over the pool.

    My back is a bit sore from work yesterday...had to move some heavy stuff, and I've got a bad spot from a previous injury when I was younger. That may have been what woke me up this morning. I just kept it somewhat easy (in a sense) swimming this morning, and tried to keep it all freestyle, no fly movements today, or kickboards either.


    Warmup:

    500 Free
    500 Free Pull
    (1000/1000)

    Main Set (I guess ):

    I took about :30-:45 seconds rest between each of these sets to change equipment
    4 x 100 Free @ 1:20 (1:15s)

    4 x 100 Free Pull @ 1:20 (1:12s)

    3 x 100 Free @ 1:30 EZ swimming (1:20s)

    3 x 100 Free Pull @ 1:30 EZ swimming (1:15-17s)

    2 x 100 Free @ 1:15 (I actually missed the 2nd one of these) (1:12/1:16)

    2 x 100 Free Pull @ 1:15 (1:10s)

    1 x 100 Free @ 1:10 (went 1:08)

    1 x 100 Free Pull @ 1:10 (went 1:07)
    (2000/3000)

    400 EZ Kick/Float on my back

    ---------------------------------
    3400 Yards
  9. Thursday, October 10, 2013 9:00-10:00am

    by , October 10th, 2013 at 02:51 PM (Fast Food Makes for Fast Swimming!)
    Main Set from Pete's blog yesterday...


    Warmup:

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00 gradual descend from :55s down to :48s
    (1000/1000)

    Main Set:

    10 Rounds of:
    • 100 Free @ 1:10 (I held these at 1:04-1:06, but from #7-10 it was getting tough)
    • 50 Free relaxed @ 1:10 (this was a blessing, and the only way to make this set possible)

    100 EZ
    (1600/2600)

    500 Free Pull for time (went 5:44) surprised myself a bit, I didn't think I'd be much under 6:00 when I took off, and I'm confident I counted correctly, so I must be in better shape than I thought.

    100 EZ
    (600/3200)

    12 x 25 Odds Fly Fast, Evens Free EZ @ :30
    (300/3500)

    ----------------------------
    3500 Yards
  10. Tuesday, October 8, 2013 9:00-9:50am

    by , October 8th, 2013 at 04:17 PM (Fast Food Makes for Fast Swimming!)
    I was sick over the weekend, plus got stuck working a 12 hour shift on Saturday evening, and about 10 hours on Sunday evening. Skipped out on swimming Monday morning as well just to rest up a bit. I saw pmccoy's workout from Monday, and loved the way it looked. I thought it would be a bit tough in my lesser amounts of training, and solo as well. I just don't push myself as much as I need to at times. I decided to reverse the order of the mountain, to get more of the freestyle into the workout and less fly. That was a good thing, because round 1 of the mountain wiped me out!


    Warmup:

    600 Free
    (600/600)

    Main Set (from pmccoy on 10/7): heavily modified/shortened by my wussiness!

    100 Fly @ 2:00 (went 1:10)
    200 IM @ 3:00 (went 2:42)
    300 Free @ 4:00 (went 3:45) huffin' and puffin' here...
    400 Free Pull @ 5:00 (went 4:51) I was honestly surprised I made it!
    300 Free @ 4:00 (went 3:50) dying...
    200 IM @ 3:00 (went 2:52)
    100 Fly @ 2:00 (had to give up and do 1 arm drill...)
    (1600/2200)

    At this point I decided it wasn't going to benefit me any to keep going with the rest of the set (1 Fly, 2 IM, 3 Free, 2 IM, 1 Fly and the 1 Fly, 2 IM, 1 Fly and another 1 Fly. It would've been really nice to be able to, and in my mind beforehand I was going to, but my body said no.

    10 x 50 Flutter Kick w/ board @ 1:00
    (500/2700)

    6 x 50 Free EZ @ 1:00
    (300/3000)

    ---------------------------
    3000 Yards
  11. Thursday, Oct. 3, 2013 9:20-10:30am

    by , October 3rd, 2013 at 02:18 PM (Fast Food Makes for Fast Swimming!)
    Enjoying Day #2 of my "weekend". I have my two days off for the week in the middle, that way I'm available for the whole weekend. Plus the following week, it looks like we'll be running both lines, so I'll probably be working all 7 days of the week or more! $$$$$

    I'll be missing the Bainbridge Island meet this coming weekend. I try to head over to Seattle every October for this meet as I can generally get some pretty good competition in my races, but not this time. (Kirk, this means you have to win the 500 this year).


    Warmup:

    1000 Free - descend the last 500 by 100s
    I was breathing pretty hard by the end of this
    (1000/1000)

    10 x 50 Flutter Kick w/ board @ 1:00
    (500/1500)

    3 x 300 Free Pull @ 4:00 (Desc. 1-3 went 3:42, 3:36, 3:29) It was nice to get back to a 1:10 pace on something again
    (900/2400)

    Kick Set
    All SDK on back w/ short fins:
    "8 x 150s" @ 2:30 as:
    • 100 @ 1:55, 50 @ :35
    • 100 @ 1:50, 50 @ :40
    • 100 @ 1:45, 50 @ :45
    • 100 @ 1:40, 50 @ :50
    • 100 @ 1:35, 50 @ :55
    • 100 @ 1:30, 50 @ 1:00
    • 100 @ 1:25, 50 @ 1:05
    • 100 @ 1:20, 50 @ 1:10

    (1200/3600)
    Originally I didn't know where I was going, or what I was planning with this set as I pushed off at the beginning. The set just sort of materialized as I went...and kept getting longer and longer.
    The 50s at the beginning were tough, then the middle portion became a good workout on both distances, then at the end I had to push the 100s, and float recovery on the final 50s. Turned out to be a good set.

    100 EZ

    8 x 25 (Odds Fly 200 Pace w/ 2up 1 down breathing, Evens Free cruise) @ :30

    100 EZ

    -----------------------------
    4000 Yards
    42.5% of the workout kicking = ??????
  12. Tues/Wed. Oct. 1-2, 2013 at the Y

    by , October 2nd, 2013 at 04:37 PM (Fast Food Makes for Fast Swimming!)
    Tuesday 9:00-10:00

    Warmup:

    800 Free
    (800/800)

    Kick Set w/ LONG fins
    2 Rounds of:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :28 & :28)

    much easier this time. Shows the difference of speed and power with the long fins over the short fins. I still like the foot speed I can acheive with the short fins though.

    100 EZ
    (1100/1900)

    4 Rounds (1 round each stroke IMOrder)
    75 @ 1:10 Fly/Free I was ~:50 here, Back ~:55, Breast 1:03
    50 @ :50
    3 x 25 @ :30
    :30 rest between rounds
    (800/2700)

    3 x 200 Free Pull @ 2:30
    (600/3300)

    100 EZ

    -----------------
    3400 Yards

    -------------------------------------------------------

    Tuesday afternoon for work ended up going wayyyyyy late into the morning of Wednesday, as I worked from 2:30pm till 3:00am this morning. Good for the paycheck, and the beauty sleep. I didn't wake up till 11:00am when my wife called from work on her lunchbreak. Well, at least she got me up in time so I could still get my "morning workout".

    Wednesday 11:30am-12:45pm

    Warmup:

    repetition is sometimes better than long and continuous...
    200 Free
    100 Flutter Kick w/ board
    200 Free
    100 Flutter Kick w/ board
    200 Free
    100 Flutter Kick w/ board
    200 Free
    100 Flutter Kick w/ board
    (1200/1200)

    4 x 125 Free Pull @ 1:45
    3 x 125 Free Pull @ 1:40
    2 x 125 Free Pull @ 1:35
    1 x 125 Free Pull @ 1:30 (went 1:26)
    50 EZ
    (1300/2500)
    My Y lap swim bud was there again with me, and he was racing/pacing me on these 125s. He'd wait for me to come by, and basically would sprint a 50 alongside me. It did make me pick it up to stay with him or ahead of him, but he was gassed after that 50 every time.

    5 x 100 @ 1:50 (50 Fly Fast, 50 Free EZ)
    That was enough of that...my shoulders were beat
    (500/3000)

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

    ------------------------------
    3500 yards
  13. Monday, September 30, 2013 9:00-10:00am

    by , September 30th, 2013 at 02:44 PM (Fast Food Makes for Fast Swimming!)
    Quite a crowd today at the pool. It was a dreary rainy day outside all morning, and I guess it made tons of people come to the pool. I had to park way out along the street today... and actually walk for my warmup. They were apparently doing Tai Chi on the pool deck this morning, which brought another 20 or so people and their vehicles to the eastside pool today. I guess doing it in the humidity helps you sweat more?

    Warmup:

    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    (600/600)

    400 IM (first 50 of FLy was drill, otherwise all pretty good effort)
    (400/1000)

    6 x 150 Free Pull @ 2:00
    first 4 were okay, the last 2 I starting feeling yesterday's workout in my arms
    (900/1900)

    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 (I think I was under :31 this time, but not a full :30 yet)

    (500/2400)

    100 EZ
    (100/2500)

    16 x 25 @ :30 (Odds Fly Fast, Evens EZ Free)
    (400/2900)

    100 Kick/Float w/ board and out

    -------------------------------
    3000 Yards
  14. Sunday, Sept. 29, 2013 1:00-2:15pm "Stolen and Perfected"

    by , September 29th, 2013 at 06:28 PM (Fast Food Makes for Fast Swimming!)
    Today's workout main set was originally blogged by Water Rat in Long Course Meters. It would've been killer to do that set in LCM for sure! Well, Fortress stole it from him (before I could) and did it with the same intervals in Short Course Yards. Good idea I thought. Well, I of course had to steal from her, who stole it from him, and give it a little more twisting to perfect it for me.


    Warmup:

    500 Free
    Kick w/ short fins:
    • 200 SDK on back @ 3:00 (went 2:30)
    • 150 SDK on back @ 2:30 (went 1:55)
    • 100 SDK @ 1:30 (went 1:17)
    • 50 SDK on back @ :30 (went :31) just can't get down to the :30 on this yet.

    (1000/1000)

    Main Set:

    (14 x 150s) I was going to do the 16 like the set had, but I was toast at that point
    1 x 150 Fly @ 2:30
    4 x 150 Free @ 2:20
    1 x 150 IM @ 2:30 (no free)
    3 x 150 Free @ 2:10
    1 x 150 Fly @ 2:30 (this one was ouchy...)
    2 x 150 Free @ 2:00
    1 x 150 IM @ 2:30
    1 x 150 Free @ 1:50
    (2100/3100)

    10 x 50 Flutter Kick w/ board "EZ" @ 1:00 (:55s)
    (500/3600)

    4 x 100 Free Pull Cooldown @ 1:30

    ---------------------------------
    4000 Yards

    Adding the fly and IM work to the main set gave it just the right amount of "uh-oh" that I needed to keep from getting bored with an all-free long set like that. I also had my YMCA buddy doing the set alongside me, though he was doing 100s instead of 150s on the same intervals. It always helps to have a partner to swim with.
  15. Friday, September 27, 2013 9:05-10:00am

    by , September 27th, 2013 at 03:22 PM (Fast Food Makes for Fast Swimming!)
    Just went in to work out the aches and pains from work last night...and the night before that...and the night before that. Do you see a pattern? Yeah, my new job is tougher than my previous one, and I now find myself sleeping longer on a nightly basis as well. Swimming is more of a recovery for me now. I do have hopes of competition, but that will just have to wait and see if I can get a day off that coincides with a meet nearby. The hardest part will be getting off work at 11:00pm, and getting up early on a Saturday morning to drive somewhere 3+ hours away. There is a local LMSC meet in Moscow Idaho on Nov. 16th, and I'm just keeping my fingers crossed.


    My swim:

    500 Free nice n easy

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

    5 x 200 Free Pull @ 2:45 (ranged from 2:20-2:30)
    (2000/2000)

    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 :31 today)
    maybe I'll bring long fins next time and try this out.

    100 EZ swim
    (600/2600)

    12 x 25 @ ~ :30-:40, depending on where my lanemate was in the pool. I didn't want to whack her too badly.
    Odds Fly fast, Evens Free
    (300/2900)

    100 EZ

    -----------------------------
    3000 Yards
  16. Wednesday, September 25, 2013 9:15-10:15am

    by , September 25th, 2013 at 02:14 PM (Fast Food Makes for Fast Swimming!)
    Today I found out there is a meet being scheduled in Moscow, ID, to "replace" the normal one not being held in Spokane this year. Something happened with the masters group, it's support, and things all fell through at the same time. Bummer! But at least one of the other workout groups was able to get something together for us. I just hope to be able to make it. Nov. 16, a Saturday...at least it's a noon time warmup/1:00pm start time. Now I just have to cross my fingers that I don't have to work that day. I'll find out on the Thursday prior to that, so not a lot of lead time. But I'll make the trip if I can, 3.5 hours of driving each way.

    With that in mind, and my love for swimming the 200 Fly in meets, I decided that today's swim was going to be a "distance fly" type of training day. Now by distance fly, I don't mean go out and swim 8 x 400s Fly, something That Guy would probably do. I train basically for the 500 Free and Broken 200s of Fly. Get your endurance in with a mix of fly...every lap swimmer's nightmare! At least it keeps my lane solo!

    Warmup:

    with each swim portion, bring up the intensity so the 100 at the end is fairly fast
    500 Free
    100 Kick w/ board
    400 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    (2000/2000)

    Main Set (80-90% effort)

    4 Rounds**:
    • 75 Fly @ 1:10 (out in ~:51-:52s)
    • 50 Fly @ :50 (~:33s)
    • 3 x 25 Fly @ :30
    • 100 EZ EZ @ 2:30

    This allows you to work your fly stroke without completely falling apart trying to swim full 200s. Get a little rest, and still be able to blast a 50 or a few 25s at the middle to end of the 200.
    **(on rounds 3 & 4 I used short fins, I know...wimpy James!...I'll get up there again soon)
    (1200/3200)

    300 EZ Free Pull

    ---------------------------
    3500 Yards
  17. Monday early morning, September 23, 2013 6:30-7:35am

    by , September 23rd, 2013 at 11:28 AM (Fast Food Makes for Fast Swimming!)
    Yeah, that's early in my book now. I have to get a few things done this morning, so wanted to get my chlorine fix beforehand. Plus with not having to work yesterday, it was a little easier to get going this morning.

    I got in the pool as the morning rush crowd was leaving, so I had a lane to myself, as did most of the other people. There tends to be a second wave of people that comes in during this period though, and my lane was the last one to try to be double occupied. Nice. Once I was in the middle of my IM/Kicking set, and an older fellow was going to join me. He asked, and I said "it doesn't bother me". It was at that point that I was pushing off to start a 200 IM. On my return length I noticed he moved over to another lane. What is it with butterfly that scares people off, or is it me? I also overheard some "Michael Phelps" comments from a few folks this morning.

    Warmup:
    400 Free
    200 Flutter Kick w/ board
    8 x 100 Free Pull @ 1:30
    (1400/1400)

    3 Rounds:
    • 200 Flutter Kick build w/ board @ 4:00
    • 2 x 200 IM @ 3:15 (2:40-2:45s) again, my back and breast are just horrible now

    (1800/3200)

    200 EZ and out

    ---------------------------
    3400 Yards
  18. Friday, September 20, 2013 11:30-12:35pm

    by , September 20th, 2013 at 04:20 PM (Fast Food Makes for Fast Swimming!)
    Kind of a "late" swim for me. Usually I try to get to the Y sometime between 9 and 11, but at least it wasn't crowded. I had a lane to myself, besides the main set portion which at least I was sharing with another competent swimmer/tri-guy who does flipturns, and has swimming skillz.


    Long Warmup:

    600 Free
    500 Free Pull
    400 IM - went 5:20 on this, not sure why I checked it, but I did. Only the fly and free felt good
    300 SDK w/ short fins on back
    200 IM
    100 Free
    (2100/2100)

    Main Set: Fun with "odd length swims"

    2 x 225 Free Pull @ 3:00 (went 2:40ish)
    2 x 175 Free Pull @ 2:15 (went 2:05s)
    2 x 125 Free Pull @ 1:30 (went 1:25s) I had to move it here
    2 x 75 Free Pull "cruise" @ 1:00
    4 x 25 Free Pull @ :20 (went :15/:16s)
    (1300/3400)

    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 :32) this is tough to do at the end of a practice vs. the beginning
    (500/3900)

    100 EZ and out

    ---------------------------------
    4000 Yards
  19. Thursday, September 19, 2013 10:30-11:40am

    by , September 19th, 2013 at 03:15 PM (Fast Food Makes for Fast Swimming!)
    Today's main set was made up off the top of my head (like most of my swims), and it turned out to be a good one! Even PWB could probably handle it!

    Warmup:

    500 Free
    400 Free Pull
    300 Flutter Kick w/ board
    200 IM
    100 Flutter Kick w/ board
    (1500/1500)

    Main Set:

    Each "200" is on the 3:00, with the 75s on an ascending interval, and the 125s on a descending interval. Made for interesting times as the set went on...

    7 x 200 @ 3:00
    • 75 IM (no Free) @ 1:05/ 125 Free @ 1:55
    • 75 IM @ 1:10/125 Free @ 1:50
    • 75 IM @ 1:15/125 Free @ 1:45
    • 75 IM @ 1:20/125 Free @ 1:40
    • 75 IM @ 1:25/125 Free @ 1:35 (1:30+)
    • 75 IM @ 1:30/125 Free @ 1:30** (1:28)
    • 75 IM @ 1:35/125 Free @ 1:25 (1:27)

    I was averaging 1:05s on the IMs all the way through, so I was getting a fair amount of rest there, but the harder part was the free intervals.
    **Originally when I started the set, my intent was to do 6 rounds, ending at the 1:30 interval, but I finished it at 1:28, and decided to try for one more...though I was unable to make the 1:25 after that much distance in a row.
    (1400/2900)

    300 EZ Free Pull
    (300/3200)

    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 :32)
    (500/3700)

    100 EZ and out

    -----------------------------
    3800 Yards ****


    ****hopefully that's enough to get me ahead of PWB, tjrpatt, and AZTimm for today's GTD yardage. not that anyone's counting
  20. Wednesday, September 18, 2013 11:00-12:00pm

    by , September 18th, 2013 at 04:28 PM (Fast Food Makes for Fast Swimming!)
    Nothing too special today...mainly a leg workout of sorts. I've been staying late at work lately, learning more about the machinery and the making of the components for them, but the longer hours are draining on my body. The OT on the upcoming check will probably make up for it though.

    Warmup:

    200 Free
    200 Flutter Kick w/ board
    200 Free
    200 Flutter Kick w/ board

    200 IM
    200 Flutter Kick w/ board
    200 IM
    200 Flutter Kick w/ board
    (1600/1600)

    400 Free Pull, attempt to get faster on each 100 (without killing my lap swim lanemate) I didn't happen to check time, but I'd guess I was under 4:45.
    (400/2000)

    10 x 75 SDK on back w/ short fins @ 1:10 (went 1:00s)
    (750/2750)

    10 x 25 Odds Fly Fast, Evens Free EZ @ :30
    (250/3000)

    -----------------------------------

    3000 Yards
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