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Fast Food Makes for Fast Swimming!

My USMS Times

YouTube Videos of my swims

  1. Wednesday, November 13, 2013 9:30-10:15am

    by , November 13th, 2013 at 02:37 PM (Fast Food Makes for Fast Swimming!)

    500 Free

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

    8 x 125 Free Pull @ Desc. Interval 2:00, 1:55, 1:50...down to 1:25
    Held 1:25s on all of them

    100 EZ

    300 EZ Kick w/ board
    an elderly gentleman joined my lane and I was going to 'assess the situation' before I did anything to capsize him. There wasn't another lane to go to, all were full, so

    100 EZ swim w/ the last 25 Fly Fast - pushed off to avoid my lanemate and then sprinted

    2500 Yards
  2. Mon/Tues. November 11-12, 2013

    by , November 12th, 2013 at 04:03 PM (Fast Food Makes for Fast Swimming!)
    Monday morning was basically a zombie recovery swim. I don't know what exactly I did, but knew if I was going to swim, I'd have to do it from 7-8am, as that was the only timeslot available. I had to go to work by 10:00am for another 12 hours yesterday, bringing my daily total 16 in a row. Today will be 17, and by the time I do the meet on Saturday I'll have worked 20 days straight without a day off from work. My day off will consist of a 3 1/2 hour drive to Idaho, swim the best of the best events ever, and return home. My family is coming along, so it won't be boring on the road....plenty of and are great.

    Monday Swim: 2500 Yards of long and easy stuff, swimming, kicking, pulling.
    15 minutes of standing in the shower with the water as hot as possible trying to fall asleep.
    7-11 hot chocolate afterward to wake up.

    Tuesday (11:30-12:15pm)

    It was a little nicer being more awake for my swim today. I had a little more pep to get going, and my times showed it.

    Kind of a mish-mosh of stuff:

    300 Free

    8 x 50 Kick w/ board @ 1:00 (:45-:49)

    6 x 100 Free Pull @ 1:25 (1:06-1:07s)

    8 x 50 Kick w/ board @ 1:00 (:48-:50s)

    16 x 25 (w/ short fins) @ random amount of rest (:20-:30 rest on each wall)
    Odds SDK on back going 1/2way underwater.
    Evens Sprint Fly feeling speedy with the fins on

    2100 Yards

    Not sure how much my endurance will hold up at the meet this weekend. I'm thinking the 1650 will be my warmup for sure now. Focusing now on survival of the middle 200 in the 400 IM, and rocking a good 200 Fly time if possible. I can fake a 200 Fly when needed!
  3. Saturday, November 9, 2013 12:00-12:50pm

    by , November 9th, 2013 at 04:29 PM (Fast Food Makes for Fast Swimming!)

    10 x 100 Free @ 1:30, Desc the effort, got down to 1:08s. I'm tired.

    4 Rounds of:
    • 125 Free Pull @ 1:30 (1:25s)
    • 75 Free Pull EZ


    10 x 50 @ 1:00 (25 Free cruise/25 Fly Fast) (went :32-:34, last one :31)

    2400 Yards

    Working so much has got me so tired. I'm basically on a 3 week work streak now, and this current week (ending tomorrow), I'll have 26 hours of OT. That's basically a double-size paycheck this next week. but I'm so wiped out I don't get to enjoy it to the fullest.
  4. Thursday, November 7, 2013 11:50-12:25pm

    by , November 7th, 2013 at 04:15 PM (Fast Food Makes for Fast Swimming!)
    Nothing too fancy today. I didn't wake up till almost 11:00am this morning. I guess I'm worn out and need the rest. Tomorrow I have to be up early (8:00am) for my son's award ceremony at school, and also to be at work 4 hours early too (10:30am), so hopefully I can get right to sleep tonight.

    1000 Free
    I was swimming at a 3:1 ratio (150 yards to 50 yards) with the lady I was sharing a lane with. She was elderly, and doing somewhat of a modified float/front scull/breaststroke arms head up movement down the lane. I just stayed consistent and tried not to capsize her. It was the only lane with 1 person in it when I arrived, so I got lucky. At the end of my 1000, I noticed another lane opened up, so I moved over.

    6 x 100 Free @ 1:30 (barely able to hold 1:10s on these)

    8 x 25 Fly @ :40

    200 EZ and out
    2000 Yards

    I'm tired for sure...even this much swimming was rough on me. Well, now it's time to get to work soon.
  5. Wednesday, November 6, 2013 10:30-11:15am

    by , November 6th, 2013 at 03:41 PM (Fast Food Makes for Fast Swimming!)
    Woke up late today, very tired from last night's work. My muscles could definitely use a rest, and by that I mean having a day off from work just to lounge around the house...but that won't happen till hopefully Tuesday next week. At least the OT$$$$ has been good...but I'm feeling very now.


    200 Free
    300 Free Pull Build
    400 IM (50 EZ or Drill/50 Build)
    12 x 50 Flutter Kick w/ board @ 1:00

    At this point, I was just tired and unmotivated...but managed to do something productive:

    4 x 75 (50 Free/25 Fly) @ 1:15
    4 x 50 (25 Free/25 Fly @ 1:00
    4 x 25 Fly @ :40
    Each of the Fly portions was 80-90% effort, and cruise the free

    100 EZ

    2200 Yards
  6. Tuesday, November 5, 2013 9:30-10:15am

    by , November 5th, 2013 at 02:10 PM (Fast Food Makes for Fast Swimming!)

    Long easy 800 Free - stretching out the muscles from work last night

    Kick Set w/ short fins:

    2 x 100 SDK on back @ 1:30
    2 x 75 SDK on back @ 1:10
    2 x 50 SDK on back @ :45
    2 x 25 SDK on back @ :20

    5 x 100 Free Pull Fast @ 1:30 (went 1:07/1:06/1:06/1:05/1:03)

    100 EZ

    8 x 50 @ 1:00
    2 Rounds of 4:
    • 25 Fly Fast/25 Free EZ
    • 25 Fly Fast/25 Free EZ
    • 25 Fly Fast/25 Free EZ
    • 50 Fly Fast (went :32/:31)
    • **Fast meaning 200ish pace


    100 EZ and gone

    2400 Yards

    Only 1 more week till my "weekend" I get next Tues/Wed. off work. Hopefully. If not, then it's the Saturday next week that I requested off for my meet.
  7. Monday, November 4, 2013 9:15-10:10am

    by , November 4th, 2013 at 02:26 PM (Fast Food Makes for Fast Swimming!)

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00 (:50s, desc. the last 3 :48, :47, :45)

    4 x 250 Free Pull @ 3:20 (went 2:58/2:58/2:56/2:50)
    I was originally going to do 300s, but miscounted on the first one, so adjusted.

    4 x 150 Free Pull @ 1:55 (went 1:40/1:45/1:43/1:40)

    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 @ :30 (went :35, dead tired legs)


    100 EZ

    3200 yards
  8. Saturday, Nov. 2, 2013 11:00-12:15pm

    by , November 2nd, 2013 at 04:19 PM (Fast Food Makes for Fast Swimming!)
    Today's swim was with my dentist, soon to be 65 year old Dr. Davis. As we were warming up, I suggested we do a birthday set for him, something at least realistic, 65x50s @ :45. He was up for it, though he used short fins like he usually does on his long mainly repetitive sets (i.e 30x100s, 40x75s, etc).


    600 Free

    Birthday Main Set:

    65 x 50 Free @ :45
    I started out holding :35s, and slowly bounced around up to about :39/:40 for a bit in the middle. The last 15 though, I came back down to :35 and under (when we were circle swimming).
    We swam side by side, until around #50, when a younger girl (about 25) came up to ask if we could all circle swim. The pool was pretty crowded at this point, and I could tell by looking at her that she'd have no problem keeping our pace on the set. During a quick :05 break between 50, I explained what we were doing, and she had no problem with that. Found out later she was a former swimmer at UCLA and then Univ of Washington...who was over in Wenatchee visiting her family and came in for a swim.
    It was a good swim, and the motivation of not getting beat by a 65 year old kept me going. Almost the same motivation we men get at meets when racing against a woman.

    150 EZ and out

    4000 Yards

    Two more weeks till my next meet in Moscow, Idaho. I'm also working straight through for the next two weeks without a day off (maybe). The meet is a Trifecta Challenge meet, trying to get people to swim the 50, 100, and 200 of any stroke, and then be rewarded with some unknown thing after the meet. There's also the butterfly + Brute Squad challenge being offered, and that's what I signed up for. So I'll be swimming:
    1650 Free, 400 IM, 100 Fly, 200 Fly, 50 Fly in that order. I'm sure I'll be swimming a couple relays as well. At least I got my wife convinced to come along with the kids to this meet, so I can have a designated driver for the way home.
  9. 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
  10. 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)
  11. 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
  12. 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
  13. 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!
  14. 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.
  15. 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
  16. 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.
  17. 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
  18. 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!!
  19. 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.
  20. 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
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