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Swim Workouts

  1. Thursday, October 31, 2013 9:00-9:45am

    by , October 31st, 2013 at 02:08 PM (Fast Food Makes for Fast Swimming!)
    I think I need to take a day off. Wait, I've been off work the past two days, but it doesn't seem to help. Maybe my diet needs to change a little more healthy or something. I may be dehydrated a little too...maybe less soda and more water/juice/Gatorade? Nah....that's not fun. But I'll think about it.

    I just felt like blah today, and did a little...

    500 Free

    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 :33)

    5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 made them all

    100 EZ

    4 x 25 Fly Fast @ :40

    100 EZ

    1800 Yards
  2. Wednesday, October 30, 2013 9:00-9:50am & 12:15-1:00pm

    by , October 30th, 2013 at 05:15 PM (Fast Food Makes for Fast Swimming!)
    Kind of a double, or an extended workout, or a 2 hour "masters minute", or whatever you want to call it. Two completely different types of workouts though, which was good. I really enjoyed the 2nd one, and it's something I need to do more of when I can too.

    My house lost power very early this morning, so I was up and about making sure the kids were warm, got McD's breakfast for everyone so they could have a hot meal as well. We have electric heat in this old house, so it was getting kinda cold. The school is just down the road from us, so I went to check if they had school going, and they had partial power, so the principal said they were going to do what they could, but he said bring the kids down so they can be warm. I then took my youngest over to my parents house for some heat, and so she could visit them. I left my mother-in-law at home. She didn't want to leave. OK, fine with me...let her freeze.

    9:00 workout (kinda blah feeling thru this):

    500 Free
    200 Kick w/ board
    400 IM Drill

    8 x 50 Kick w/ board @ 1:00 (:55s)

    5 x 100 Free Pull @ 1:20
    6 x 75 Free Pull @ 1:00
    7 x 50 Free Pull @ :40
    8 x 25 Free Pull @ :20

    100 EZ and out
    3100 Yards

    It was good for the aerobic part, but that's all I've really been doing lately, so I decided to go back later during the lunchtime swim. My power had been restored at this point, so my mother-in-law wasn't a popsicle anymore.

    12:15pm workout:

    Since I was still pretty much warmed up, I just did a quick warmup, and got right to it. My YMCA swim buddy Jeff was there, so he and I did this together, though Jeff wasn't really liking it the same as me.

    200 Free

    5 x 100 SDK w/ short fins @ 1:30 (went 1:15s)

    Main Set:

    5 x 100 Free Best Avg. @ 3:00
    went 1:01, 1:00, 1:00, 1:00, 1:01

    I was surprised by the first one, because I just haven't been this fast in practice since I was swimming with Velocity last year. By the 4th one, I began to die around the 75, but managed to keep the legs moving to finish strong. The 5th one...OWWWWwwww.
    Jeff managed to go a 1:14 on the first one, which he said is his best 100 time, and after that went downhill quickly, but he at least did the whole set with me.

    I did one final 50, giving Jeff a :10 lead, and tried to run him down. Couldn't quite catch him though. He did a :33, and I was :27.

    Finished off with a lot of talking, and did a cooldown 50 of superslow perfect stroke swimming that took 2 minutes to complete.

    1300 Yards

    Total for the Day - 4400 Yards (still not a complete Tom Patterson workout)
  3. Tuesday, October 29, 2013 11:30-12:40pm

    by , October 29th, 2013 at 05:58 PM (Fast Food Makes for Fast Swimming!)
    Got in my "morning" workout, late after having to work till almost 2:00am last night. Have to get my beauty sleep as well. At least I have Tuesday and Wednesday off from work this week, so a few days to relax and catch up on things around the house.


    500 Free - stopping to chat with my "masters coach" Carolyn, who was back in the water for the first time after her surgery. We chatted about the upcoming meet in November, and who might be going, as well as planning for the Wenatchee meet in January. Looks like we'll run basically the same program we had last year, with the sprint 25s in the middle for a little fun.

    Kick Set w/ long fins:

    200 SDK @ 3:00 (went 2:25)
    150 SDK @ 2:30 (went 1:50)
    100 SDK @ 1:30 (went 1:10)
    50 SDK @ :30 (went :29)

    5 x 200 Free Pull @ (1 each interval) 3:00, 2:50, 2:40, 2:30, 2:20
    held around 2:25s on the first 3, then 2:21, 2:20
    I just don't have the strength and endurance from last year.

    100 EZ

    2 x 50 Fly @ 1:00
    1 x 100 Free @ 1:30
    2 x 50 Back @ 1:00
    1 x 100 Free @ 1:30
    2 x 50 Breast @ 1:00
    1 x 100 Free @ 1:30

    At this point, stopped to chat with another fellow masters swimmer who I haven't seen in a while, then joined him on a set of 50s he was doing (he did Free)
    8 x 50 Fly @ 1:00 (held ~:35s)

    That hurt...I really haven't been doing that much fly back to back reps in practice, and it's probably something I should do more of. I know I can handle a 200 Fly no problem, but I still need to work on the fly endurance a bit more.

    100 EZ and out

    3200 yards
  4. Monday, October 28, 2013 10:30-11:00am

    by , October 28th, 2013 at 03:14 PM (Fast Food Makes for Fast Swimming!)
    I was just sluggish this morning. Slept in late, but that was more because I was working till 1:00am also. Probably tired as well from the weekend of travel down to Oregon, swimming, and driving back basically in a 24-hour period, and having to jump right back into work again on Sunday. I didn't even get to enjoy any NFL games!

    200 Free
    100 Back
    200 Free
    5 x 100 SDK w/ long fins @ 1:40 (1:15s)
    5 x 100 Free Pull @ 1:20 (1:13s)
    100 Free and out

    1600 Yards
  5. Saturday, October 26, 2013 Linfield Alumni Meet Recap

    by , October 27th, 2013 at 02:20 AM (Fast Food Makes for Fast Swimming!)
    I had a great time today, even though it only lasted a short while. The actual competition portion of the meet was maybe an hour and a half. Very tiring for those who swam a bunch. Some people were just there for social hour. Not me...I'm going to swim after traveling this far!

    Scheduled order of events:
    200 Medley Relay - Fly
    100 IM - I would've done this too, but I was saving for the Fly
    100 Breast
    200 Free (200 Fly)** done as a bonus heat
    50 Free - did a 25 of it
    200 IM
    50 Breast
    100 Fly
    50 Back
    100 Free
    50 Fly
    100 Back
    200 Free Relay - Leadoff

    I swam each of the BOLDED events above.

    It was a very fun day. We had about 20 alum there this year, which is just huge! Mainly all recent grads who I didn't really know. There were a few from the early 2000s that I'd heard of, and swim in other alumni meets before with, and another from the class of '95, who was the former 200 and 500 Free record holder before I arrived on campus.

    200 Medley - I was with two girls (who did Back and Dolphin Breast). I did Fly, and another speedy guy did Free. We were in a bring up the end of the heat situation, so I just tried to catch up, as did Kevin - our anchor leg.

    The 200 Fly was just a challenge I threw to the coach a while back on Facebook, to see what he had for kids this year. The best he could give me was a freshman with a lifetime best of 2:19. Well, I made a race of it...going out in 1:01 at the 100 split, right on par with my normal in-season swims. I could see I was way ahead of the other boy, so I stopped and waited for him at the 175 mark. Then we raced the final 25 home. I still finished in 2:18, and he was 2:19. My friend said I was on the wall a good 10 seconds or so, so I was probably looking at a pretty decent time had I continued on to the finish without waiting. The freshman thanked me for waiting for him, and not crushing him badly.

    50 Free - "We" went a 21.66. I took the 2nd length of the race with a running dive start from the turn end of the pool. I'm not sure who did the first length, but I just said, "hey, go swim a 25 and I'll relay it with you". The 21.6 is right on my lifetime best time. To think I used to actually go that fast on my own legally!!

    200 IM - more of a stretchout swim. Had I realized there was two alumni kids relaying it against me in the far lane I would've tried a little harder to beat them. They went 2:16 to my 2:20.

    100 Fly - my real race with the two guys on the team who can really swim. I took this one as a running start again, timing the "take your mark" with my run pretty well. Gary (the coach) didn't know I was doing a running start though, and just as I came in said "stand up"...and I was airborne! It was great! I ended up giving away what I was going to do, but repeated the running start again. I was caught by the 50 point of the race by one kid though, and he and I raced to the finish. I ended up getting touched out at the end though. We were both 58-lows on the clock.

    100 Free - this was my cooldown. I did a negative split race though to catch up and pass quite a few kids. Went a :57something

    100 Back - this one was a "I'm a cheater" swim (like none of my other swims). I had my short fins in my bag, and put them on for this race. My SDKs off the start and first turn were great, and then the oxygen debt started to fatigue me. I managed to go a 1:00.5. Decent I guess.

    200 Free Relay, I led it off with a 25.04. I'm not the greatest at sprinting anymore, but our team ended up winning the relay. This is the Alumni's event anyway, they always have to win this one!
  6. Friday, October 25, 2013 8:15-8:45am

    by , October 25th, 2013 at 07:02 PM (Fast Food Makes for Fast Swimming!)
    Got to get back in the pool this morning after 4 days away. The YMCA had a pool closure this week to install some kind of new thing in the pump room, and also had a crew there to fix the gutter system that was breaking away, and causing a serious safety issue. At least they got it all done like was planned, so I was able to go in for a quick dip before getting on the road for Oregon.

    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    100 Free

    4 x 50 Fly @ 1:00, Drill down, Fast Fly back
    100 Kick w/ board
    200 Free stretchout and gone

    1500 Yards

    Now I'm in Portland at my grandparents, and tonight will go visit my sister in Beaverton where I'll stay the night. It's nice to have free hotels available.

    Tomorrow I'll be heading down to McMinnville, OR, home of Linfield College where I attended from 1995-1999. I just realized that I'm 36 now, was 18 when I was a freshman. I might possibly be swimming against some freshman that weren't even alive (or close) when I was a freshman there. <-- Me

    Not sure which events I'll be doing. It'll be a modified short format type of meet, with the 50s/100s of each stroke, 100/200 IM, 50/100/200 Free, and 200 Free/Medley relays. There may be other events as well. I'm trying to get a race against some of the guys in the 200 Fly to see how well I fare against them. Or a 400 IM.
  7. Monday, October 21, 2013 - A Double!

    by , October 21st, 2013 at 11:06 PM (Fast Food Makes for Fast Swimming!)
    My morning swim: (11:00-11:55am)


    200 Free
    200 Free Pull
    200 Free
    200 Free Pull

    6 x 100 SDK w/ long fins @ 1:30 (held 1:10s)
    100 EZ to get blood back in my feet

    Main Set: from the first part of Laurie Hug's workout #1

    4 x 150 (Str/Free by 25s) @ 2:10 #1 Fly, #2 Back, #3 Breast, #4 Fly/Back/Breast
    3 x 125 Free @ 1:40
    2 x 100 IM @ 1:30
    1 x 75 Free Build
    I broke off from Laurie's set at this point...tired.

    12 x 25 w/ long fins @ :30
    Odds Fly Fast, Evens Free EZ

    100 EZ

    3150 Yards

    Overall, this workout was just draining on me. Not sure if it was from the lack of good nutritious food I haven't been eating over the weekend, or trying to do an IM workout during a fairly crowded lap swim session. Everyone must've known the pool would be closed for emergency facility maintenance the rest of the week.


    P.M. Workout (5:45-7:00pm)

    I decided to make the most of my day off from work, and get in another swim. Basically for the reason stated above, that the pool will be closed for the week. I do want to be in somewhat good shape leading into the Alumni Meet this weekend, and I guess I have a good drop taper out of the pool.

    I actually felt really really good in the pool tonight. Maybe from being previously warmed up, and maybe my spaghetti and sausage dinner in my stomach to give me some good energy, and a Mountain Dew "Kickstart" as well. <-- I guess that's Dew's version of energy drink. It's actually pretty good, and does have that kick to it, but doesn't have the $#!++y taste that a Monster or Red Bull has (this is only my opinion).

    Swam alongside the Teal Group, and the Splash Group from Velocity Swimming. Got to say hi to a bunch of parents from the team that I know too. I had the lap lane all to myself, with a public swim area on the other side of my lane as well.


    400 Free
    12 x 50 Flutter Kick w/ board @ 1:00 (:48-:50s)

    4 x 200 IM @ 3:00, Desc. 1-4 (went 2:40, 2:40, 2:37, 2:31)
    100 EZ

    1 x 200 Free Pull @ 2:40 (went 2:21)
    1 x 150 Free Pull @ 2:00
    1 x 100 Free Pull @ 1:20
    1 x 50 Free Pull @ :40
    1:00 rest
    1 x 200 Free Pull @ 2:30
    1 x 150 Free Pull @ 1:50 (went 1:45)
    1 x 100 Free Pull @ 1:15 (went 1:10)
    1 x 50 Free Pull @ :35

    8 x 50 SDK w/ long fins @ :45 (5+ kicks underwater)

    16 x 25 - Odds Fly Fast @ :30, Evens Free EZ @ :40

    100 EZ

    3800 Yards

    Total for the day: 6950 Yards
  8. 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 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.


    500 Free
    5 x 100 Free Pull @ 1:20

    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

    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)

    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.
  9. 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
  10. 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"


    500 Free
    10 x 50 Flutter Kick w/ board

    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

    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!!
  11. 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:



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

    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


    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.
  12. 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.


    500 Free
    15 x 50 Flutter Kick w/ board @ ~1:00 (depending on where the other 2 were in my lane)
    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

    8 x 50 Free Pull @ :40

    100 EZ and out

    3500 Yards
  13. 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.


    500 Free

    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.

    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.

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

    2800 Yards
  14. 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.


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

    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 was good to have the competition next to me.

    200 EZ Kick w/ board

    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.

    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.
  15. 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.


    500 Free
    500 Free Pull

    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)

    400 EZ Kick/Float on my back

    3400 Yards
  16. 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...


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

    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

    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

    12 x 25 Odds Fly Fast, Evens Free EZ @ :30

    3500 Yards
  17. 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!


    600 Free

    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...)

    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

    6 x 50 Free EZ @ 1:00

    3000 Yards
  18. 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).


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

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

    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

    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

    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 = ??????
  19. 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


    800 Free

    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

    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

    3 x 200 Free Pull @ 2:30

    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


    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

    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
    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 shoulders were beat

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

    3500 yards
  20. 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?


    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board

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

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

    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)


    100 EZ

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

    100 Kick/Float w/ board and out

    3000 Yards
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