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Fast Food Makes for Fast Swimming!


My USMS Times


YouTube Videos of my swims

  1. Friday, May 16, 2014 a Double!!

    by , May 17th, 2014 at 12:22 AM (Fast Food Makes for Fast Swimming!)
    I've been in the pool fairly consistent of late, though not blogging about most of it. Probably swimming 3 days a week for the most part, but I'm trying to ramp it up a bit for my upcoming USAS meet here in two weeks.

    I went in this morning to swim again with Jared, who is great to train with, though he didn't show up this morning...his mom said he'd be there tonight, and since I wasn't working, I made plans to come for a second swim.

    5:30am
    A.M. workout:
    10 x 100 Free @ 1:30 warmup

    8 x 100 flutter kick w/ board @ 1:55 (held 1:35s)

    10 x 100 Free Pull (75 Pull/25 Scull) @ 1:30 (1:25s)

    8 x 25 Fly @ :30
    1;00 rest
    8 x 25 Fly @ :30

    100 EZ

    ------------------
    3300 Yards in the morning

    ========================================

    PM Workout 5:00 pm:
    This was with Jared...he was my rabbit, but I also kept him going too. He trains solo now too, and welcomes the training buddy.

    1000 warmup

    4 x 400 Free @ Desc Interval (5:10, 5:00, 4:50, 4:40)
    I went 4:35/4:38/4:40/4:43
    Jared was about 1/2 a length ahead of me till the last one when he was nearly a full 25 up on me. I'll let it slide though...he's only 16. I was a hurting mother by the end of this, but it was good.

    100 EZ

    400 Free broken at 25s w/ pushups
    1st length, 1 pushup
    2nd length, 2 pushups
    etc., etc. Up to 16 lengths

    We started dying around length #10, over halfway done with the swim, yet barely into the heavy back half of the dry land. Couldn't actually do all pushups in each series without a break or two!

    6 x 100 Flutter Kick w/ board @ 1:55 cruise

    100 EZ

    -------------
    3700 Yards

    7000:Yards for the day, and a god-awful amount of pushups!!
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  2. Friday, May 2, 2014 11:15-12:00noon

    by , May 2nd, 2014 at 04:33 PM (Fast Food Makes for Fast Swimming!)
    Warmup
    200 Free/50 Kick
    150 Free/100 Kick
    100 Free/150 Kick
    50 Free/200 Kick
    (1000/1000)

    4 x 125 Free Pull @ 1:35
    4 x 100 Free Pull @ 1:17.5 <-- see what I did there??
    4 x 75 Free Pull @ 1:00
    (1200/2200)

    50 Fly fast
    50 EZ

    ----------------
    2300 Yards

    I would've gone more but I was already running on fumes of energy since my last meal was almost 18 hours earlier at my 6:30 lunch hour at work last night. Time for McD's!!!
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  3. Thursday, May 1, 2014 9:45-10:45am

    by , May 1st, 2014 at 03:30 PM (Fast Food Makes for Fast Swimming!)
    I've been sick since Monday afternoon, with some kind of head cold/congestion/blah. It forced me to miss work both Monday and Tuesday, and I made myself go to work on Wednesday just so I wouldn't have to bring a doctor's note for my absenses. I didn't go to the clinic, just toughed it out the man way with meds, rest, water, and Gatorade. And plenty of video gaming on my tablet :-)

    I still have a stuffy nose and throat garbage, but went to the pool anyway today since physically I'm feeling just about normal. We all know what it's like to swim with nose and throat issues...yummy!! :-P

    Warmup
    5 x 300 SKIPS (swim, kick,IM, pull, swim)
    (1500/1500)

    6 x 200 Build an IM by 25s @ 3:10
    25 Fly/175 Free, 50 Fly/150 Free, etc.
    (1200/2700)

    4 x 50 Flutter Kick w/ board @ 1:00 gradual ascend to slow heart rate
    went :50, :53, :58, 1:05
    100 EZ Free

    ------------------
    3000 Yards


    That was good. I managed to keep all of the IM builds in the ballpark of 2:30s, regardless of the stroke combos/free distance I was on. Went a 2:32 on the last one which I felt was great. I'm glad I gave myself a generous interval, cause I was huffing and puffing on the wall between each rep.
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  4. Monday, April 28, 2014 5:30-7:00am I.M. Crazy!!

    by , April 28th, 2014 at 11:27 AM (Fast Food Makes for Fast Swimming!)
    It was a crowded morning at the Y pool this morning, and I'm glad I had some others set up to do a good circle swim workout from the start. We did have some other guy get in with us for a bit, but he moved out quick enough.

    omFg, I am a hurting little boy right now!! And that's just from getting out of the pool an hour ago. In fact, I was pretty much done around 6:30am in the middle of the swim, and tried to keep going. I've already hit the Advil bottle early this morning, but probably should've done so prior to the workout! I'll try to make this Monday morning swim a habit though. I was able to swim with Jared (16yrs) and Jordan (a 14 yr. female) this morning. We did basically an IM workout, and it was a killer. This guy had to take a few extra breaks here and there, but I managed.

    Warmup:

    200 SKIPS (Swim, Kick, IM, Pull, Swim)
    (1000/1000)

    8 x 25 Fly @ :40 (SDK to center, 3 strokes, underwater SDK to wall)
    8 x 25 Free @ :30 (SDK to center, 3-4 stroke cycles, underwater SDK or flutter to wall)
    (400/1400)

    2 Rounds of:
    • 3 x 300 IM** (No Fly) @ 4:15
    • 6 x 50 Fly Fast @ 1:10

    (2400/3800) (2150/3550 my yardage)

    500 Free Pull EZ

    ---------------------------------
    4300 Yards (4050 Yards for Me)


    **On the 3 x 300 IM no flys, I did the first one as is, but came in right on the sendoff, and had to skip a 50 of the back on #2. I just went ahead and did this on the remaining 300s, so did (50 Back, 100 Breast, 100 Free)

    On the Fast 50s Fly, 1st round I went :30, :31, then held :32s
    On the 2nd round I went :31, :32, :31, :32, :31, :32
    Completely dead in the arms and shoulders after this workout! Definitely way harder than doing my normal "all-free cruise around the lap lane" workouts of late.

    I did enjoy swimming with the two others, as they definitely pushed me, even if I was playing the caboose for much of the swim! Jordan was surprised that I wasn't going in the lead. I told her I'm a year older, and way more out of shape than last year.
  5. Friday, April 25, 2014 5:30-6:30am

    by , April 25th, 2014 at 10:51 AM (Fast Food Makes for Fast Swimming!)
    I got up early to get in a swim with Jared, the son of the aquatics manager at the Y. He is the one I was swimming with on the USA club team last year. His mom is no longer coaching on the club team, and he is now swimming 'on his own', unattached like me. Must be different as a 16 year old though.
    Only problem with this morning...he didn't show up. This was partially my fault for not communicating that I was coming. His mom said he swims there on Monday and Friday mornings, but just not today. Oh well, swim anyway!

    500 Free
    (500/500)

    10 x 50 Flutter Kickmw/ board @ 1:00
    (500/1000)

    6 x 150 Free Pull w/ Catalyst paddles
    (900/1900)

    8 x (75 Free, RI ~:15, 25 Fly fast)
    (800/2700)

    200 Floaty Kick w/ board EZ
    300 Free EZ

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


    Well, Monday morning practice should be good with Jared. It is nice to have a training buddy!
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  6. Thursday, April 24, 2014 9:30-10:15am

    by , April 24th, 2014 at 04:28 PM (Fast Food Makes for Fast Swimming!)
    Warmup
    200 Free
    Stretch shoulders a bit
    300 Free
    (500/500)

    The Set:
    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 IM @ 1:30 (1:18s)
    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 IM @ 1:25 (1:19s)
    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 IM @ 1:20 (1:15, 1:18, 1:17)
    I was happy with the last part...not sure I would make the interval at first!
    (1500/2000)

    200 Kick on back EZ
    300 Free EZ

    -------------------------
    2500 Yards

    That's enough for me today...in addition to 4 days in a row too! Plus IM work is harder to do that an all a free extravaganza IMO!
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  7. Wednesday, April 23, 2014 10:05-11:00am

    by , April 23rd, 2014 at 03:29 PM (Fast Food Makes for Fast Swimming!)
    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00
    (1000/1000)

    8 x 100 Free Pull @ 1:30 (1:10 desc. to 1:06s)
    (800/1800)

    6 x 100 IM @ 1:40 (1:18 desc. to 1:15)
    (600/2400)

    100 EZ Free
    16 x 25 (odd EZ Free, evens fast Fly)
    I did these based on where my lanemate was at, so I could push off and SDK past him, then race to wall. I'd guess I was doing a fast fly every 1:15 or so.
    100 EZ cool down

    -------------------
    3000 Yards
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  8. Tuesday, April 22, 2014 9:30-10:20am IM-tastic!!

    by , April 22nd, 2014 at 02:27 PM (Fast Food Makes for Fast Swimming!)
    Decided to venture back into the IM training today...it was a bit scary, so I just started with 100s.

    Warmup:
    400 Free
    3 x 100 IM @ 1:40 (about 1:20s)
    3 x 100 Free Pull @ 1:25 (1:07s)
    (1000/1000)

    10 x 50 Flutter Kick w/ board @ 1:00 (started :50s, descended to :43)
    (500/1500)

    8 x 100 IM @ Desc. Intervals:
    2 @ 1:40/2 @ 1:35/2 @ 1:30/2 @ 1:25
    I held them all around 1:18s or so...my back and breast definitely are a bit rusty
    (800/2300)

    8 x 75 Free Pull @ 1:00 (:53s)
    (600/2900)

    100 EZ

    ---------------------------------
    3000 Yards
  9. Monday, April 21, 2014 9:10-10:10am or so

    by , April 21st, 2014 at 04:31 PM (Fast Food Makes for Fast Swimming!)
    It was semi-crowded in the pool today, 3 lap lanes available, and we ended up with 3 swimming in each lane. The normal 4th lap lane against the wall was occupied by a handicapped person who needed it because of the chairlift that is attached to that side of the pool. I still got in a good amount of swimming, getting a lane with 2 others who know how to circle swim, just not as fast as me.

    500 Free
    500 Flutter Kick w/ board
    500 Free Pull w/ Catalyst paddles
    (1500/1500)

    6 x 50 Flutter Kick fast w/ board @ 1:00 (:45s)
    4 x 50 Fly 1-arm drill @ 1:00, just going through the motions to test my shoulder
    (500/2000)

    8 x 50 Fly (80% effort) @ about 1:00-1:30 interval. Was just resting enough to be ready to go again. The last one I went hard on and did a :30.
    (400/2400)

    100 EZ

    -----------------------------
    2500 Yards


    Last night I sent in my entries for the Apple Capital USAS Meet from May 30-June 1. It's the first LCM meet of the season here in the Inland Empire, and only 2 miles away. One other masters swimmer that I know of from Bellevue is swimming as well, but only because his daughters are coming over. We tend to get a few adults swimming in this meet, most of them being coaches from the Seattle teams.

    I'm doing the 400 Free/400 IM on Friday, 100 Free, 50 Fly, 200 Fly on Saturday, and the 200 Free, 100 Fly, 200 IM on Sunday. Not quite as "gung-ho" as I usually do, but I don't really need to kill myself...this is my "Michael Phelps comeback meet".
  10. Friday, April 18, 2014 5:00-6:00pm

    by , April 18th, 2014 at 10:45 PM (Fast Food Makes for Fast Swimming!)
    Worked early today, so I was able to make it to the pool for the 'whole pool' lap swim session. :-) Its busy, but everyone has a place to swim. I can tell I'm out of shape...it was tough to hold a decent average pace like I used to do. Maybe I'm just getting old and its not as easy as it once was.

    500 Free warmup
    (500/500)

    10x50 Flutter kick w/ board
    4@1:00, 3@:55, 2@:50, 1@:45
    I missed the last one, going a :48
    (500/1000)

    10x100 Free Pull @ 1:30 (ranged 1:07-1:10s)
    (1000/2000)

    500 Free @ 7:00 - went 6:05
    400 Free @ 6:00 - went 4:51
    300 Free @ 5:00 - went 3:36
    200 Free @ 3:30 - went 2:23
    100 Free @ ???? - went 1:09
    (1500/3500)

    100 EZ and out

    ----------------------------
    3600 Yards in an hour


    Well,another good day to kick my butt into gear. It's hard to believe that about 2 weeks ago I swam that 1:56 200 Free and 5:15 500 Free!! It goes away quick, and its tough to come back!!
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  11. Thursday, April 17, 2014 9:35-10:15am

    by , April 17th, 2014 at 03:01 PM (Fast Food Makes for Fast Swimming!)
    Monday afternoon I was with my kids at their soccer games, and I decided to help out my son's team warmup for the game. Nothing serious, just sit in the goal and block shots, etc. 8 year olds, how bad can it be? Well, Lesson #1, don't play soccer with open toed sandals... I had a kid come in close, he made his shot and the followthru of his kick caught my big toe on my right foot, and completely ripped off the toenail. Nothing left at all. Just a little ouchy, but I'll live. I took a few days out from the pool, as well as just R&R at home (still went to work) till this morning.

    I felt like a fish out of water this morning in the pool. My cardio is pretty much gone, and my stroke felt like garbage. My toe hurt a bit as my feet would kick in the water, occasionally striking each other as they passed.

    2 x 200 Free warmup
    I had to pause at the 200 to stretchout my right shoulder. Something just isn't right in there...gotta be getting old I guess.
    (400/400)

    My "kick my own butt into shape" set:
    2 x 400 Free Pull @ 5:00 (4:42s)
    2 x 300 Free Pull @ 3:45 (3:31s)
    2 x 200 Free Pull @ 2:30 (2:22s)
    1 x 100 Free Pull @ 1:15 (1:11s)
    (2000/2400)

    Finished off with a 200 EZ. My body was sore enough, and my cardio got a good kickstart back into action. Have to try again soon.

    -------------------------------
    2600 Yards


    It felt good knowing that I could maintain Stewart's intervals and times on the 400s pull that he did earlier in the week. Yeah, it doesn't matter that mine was SCY vs. his LCM set.

    I've also decided to register for the 2nd half of the season with USA-S to compete in the LCM meets. We have 3 available here in Wenatchee this summer. Apple Capital May 30-June 1st, Starlight Invite in early July, and the LSC Champs meet in late July. I can get my money's worth that way, but I have to get into shape to swim with the kids in meets. Can't fake that!!
  12. Monday, April 14, 2014 7:00-8:00am Back at it and felt ok

    by , April 14th, 2014 at 12:07 PM (Fast Food Makes for Fast Swimming!)
    After skipping out on the NW Zone meet this past weekend, I suddenly began to feel a lot better as far as my neck goes (isn't that the way it always is??). Really it was just rest and time to wait it out. Saturday was good to watch my kids at the soccer games, though with two of them in two different nearby towns at nearly the same time, I didn't get to see all of my son's game before I had to leave for my daughter's game. She definitely has improved a lot over this past year. While playing center-midfield, she got a run down the middle after a ball and drove all the way to the goal, only to have her shot caught by the goalie. So close!, but I was still quite proud of her.

    Sunday, I did my own form of massage therapy: Rototilled the garden and more. I have a very old yet very old reliable 8HP rototiller that my dad's friend gave to us years ago. It is so powerful that it will basically self propel itself through the previously tilled dirt of the garden without much guidance from me. The harder part of the job was answering my wife's request to basically double the size of the garden this year. The good thing is that that 8HP tiller will cut into dry hardened ground without too much effort on my part. We pulled up tons of rocks, and got them cleared. Found a few other items in the ground as well, glass, metal parts, etc. The biggest item I found was a metal water pipe with a "T" fitting on it. It was an 1 1/2" pipe about 18" long overall. The rototiller definitely bucked hard when I got that one, but kept going no problem.
    It was already a pretty good size, but now it's about the size of a small house in square footage, or maybe I should measure in acreage!! I do have a 1/2 acre lot, so I would guess that I'm using about 1/10th of the total lot on my garden space.

    I was tired last night, after about a 6 hour ordeal of physical work, plus got my springtime tan started, as it was a clear, sunny warm day yesterday, and I always work shirtless like a good boy should. As a swimmer I have to have a "realistic" tan line when I get to the pool!


    Monday morning:

    I woke up this morning half expecting to be in pain again, but it was basically non-existent. I went to the pool to do a stretchout swim, and it felt like I'd been out of the water forever. Basically I'm starting over again, building into long course meters season for competitions. I will have 3 LCM meets available here in Wenatchee this summer. The two normal ones - Apple Capital in early June, and Starlight Invite in early July, as well as the LSC Champs meet in late July. So I guess I can pick and choose my events this summer rather than trying to cram them all into one meet.


    Warmup:

    300 Free
    3 x 100 SDK w/ short fins @ 1:30
    2 x 200 Free Pull @ 2:45
    (1000/1000)

    10 x 50 1-arm Fly Drill, 4 right/4 left each length @ :10-:15 rest
    (500/1500)

    5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 (held 1:06s)
    I was running out of gas near the end of this
    (500/2000)

    10 x 50 Flutter Kick w/ board @ 1:00
    (500/2500)

    8 x 25 Free cruise @ :30 (#4 was free fast, #8 was fly fast)
    (200/2700)

    100 EZ kick on back

    --------------------------------
    2800 Yards
  13. NW Zone meet is a No-Go

    by , April 11th, 2014 at 05:49 PM (Fast Food Makes for Fast Swimming!)
    I awoke last Monday morning with one of the worst pains in my neck/upper back/right shoulder that I've even had. I don't believe it's from anything I did at the meet with my swimming at LMSC Champs last weekend...I just think I slept a bit funny or something overnight.

    It was super painful, and I've been managing to get through work every day this week, and it's gradually been getting better, but every morning it feels like Bill Murray in the movie "Groundhog Day". I've swim a little bit on Wednesday, Thursday, and again this morning, but it really wasn't much. Thursday's swim was by far the best day though. I managed to do a set of descending 10x100s @ 1:45 interval, going from 1:07, down to 1:01s and holding them there for the final five 100s.

    I figured I'd be good to go this weekend, but then this morning I awoke with the pain pretty bad again. I could barely manage to get through 1500 yards in the pool at a nice 'n easy pace, let alone put some effort into the swim. I decided that it wouldn't be worth my time this weekend, especially since 4 of my 5 events are dealing with butterfly in some way/shape/form: 100 & 400 IM, 50 & 200 Fly, and 1000 Free. Ideally I wanted to throw down a good 400 IM, and try to better my 200 Fly time (2:11) from last November, as well as give Kirk Nelson a run for his money in the 1000 Free. I'm the #2 seed to him, and behind us two, it was a ways back to the #3 overall seed.

    Oh well...it's just a meet, and I won't have to throw away gas money this weekend...and I get to watch my kids at soccer as well. On a side note...my wife did some work on my back and neck an hour ago, and it feels much better. I told her I may go to Seattle anyway...and she gave me a look like I had better not!
  14. Saturday/Sunday, Inland NW Champs Meet Results

    by , April 6th, 2014 at 09:07 PM (Fast Food Makes for Fast Swimming!)
    I had a great time in Moscow this weekend. I was a bit unsure about how I would perform based on my recent lack of swimming very much on a consistent basis. I proved otherwise that you don't need to swim a lot to swim well in competitions. It's mostly based on how much you want to swim well when the gun goes off! And a bit of toughness as well to get through the hard stuff, even when your body tells you it can't be done!
    I did do a shavedown for this meet, just for the heck of it to see what happens, plus I wore my Finis Hydrospeed suit that I purchased for the Indy 2013 Nationals last year. Just maybe...everything worked out well...

    Saturday:

    1000 Free - 11:00.43
    27.99 / 31.78
    32.73 / 32.74 (2:04)
    33.08 / 33.22
    33.22 / 33.15
    33.34 / 33.52 (5:24) <--this was a season best 500 time as well
    33.89 / 33.57
    34.10 / 34.23
    33.99 / 34.61
    33.68 / 33.54
    32.82 / 31.23
    I got out really quick, almost without knowing it. I settled down pretty well, but then the hurt train got me after the 600 point. I was able to recover to finish strong, mainly because I was watching the clock and doing the math...figured I may get under 11:00, and did my best to do so, but a bit short.

    200 Free - 1:56.05
    27.21 / 29.77 / 30.12 / 28.95
    This was a phenominal race for me. It happened about 30 minutes after I got out of the 1000, and I had a racer 2 lanes over from me: 24 year old Matt Edde, who has given me some recent battles in the 100/200/400/500 Frees at recent meets. Every time I tried to accelerate and dust him, I'd look over on the next turn, and he was RIGHT THERE!! I couldn't leave him like I used to be able to, but as it turns out, we both did excellent!
    This time was just 1.4 seconds slower than what I did at Indy last year, when I was training full time, with a full taper as well.

    200 Free Relay - went 2nd, split a 23.72
    Wow! I do have a bit of speed in there!!
    Tom (36 yrs) led off 24.4
    James (36 yrs) 23.72
    Bill (67 yrs) 28.9 <-- I was most surprised by this split!
    Rick (60 yrs) 31.8

    200 IM - 2:13.30
    27.41 / 35.01 / 39.35 / 31.53
    This was fun. I was stroke for stroke with another guy for the first 100, but he didn't have the breaststroke skillz to hang after that. I ended up sucking a little wind on the final 50 to home, but I was happy with the overall result.

    =========================

    Sunday:

    1650 Free - 18:49.45 (Not quite superstardom, but still very acceptable)
    29.34 / 32.85
    34.07 / 34.46
    35.23 / 34.72
    35.75 / 34.61
    35.49 / 35.26 (5:40ish)
    35.29 / 35.06
    35.06 / 35.18
    35.20 / 32.86
    33.95 / 33.96
    34.40 / 34.75 (11:25ish)
    34.40 / 34.60
    34.70 / 34.75
    34.75 / 34.98
    34.36 / 34.35
    33.76 / 33.87
    33.27 / 32.72
    31.45

    As this swim was WAYYYYY too early in the morning for my body (9:15am), I really wasn't even consciously awake at the time we dove in. I decided I'd swim alongside Pat Lee next to me (who was a 19:48 entry time - he finished 19:18).
    The first 100 of the race I just had fun playing off the walls, SDKing for about 8 big kicks off each wall, just staying nice and relaxed. Afterward, Pat said he hoped I wasn't going to be doing that the whole way!! I guess SDKing can be a psychological advantage to your competition in events like this!
    Well, I let Pat take the lead, and I basically swam right off his hip (almost through the laneline) for the 1st half of the race. At the 700/750 it felt like he was fading a bit, so I decided to make my move and get the race going (the bolded split). I ended up going 6 seconds faster than my other swim this season, so that was nice.

    50 Back in the 200 Medley Relay: 30.13
    SDK'ed for as much legal distance as I could, but still a far cry from some 50-something female swimmer on the east coast!

    200 Fly - 2:50.67***
    I did this as 8 x Broken 25s!
    There were only two of us in the event, and I wasn't feeling like trying to kill myself on this race. I already have a 2:11 in the books for the season, and I have another shot at it in Federal Way at the NW Zone meet next Saturday. So I decided to swim "with" the other swimmer in the heat with me, waiting until he'd gone through the turn and began the next length. And I got beat too by 0.3 seconds!! He thanked me for swimming alongside him, saying it helped him keep going strong.

    500 Free - 5:15.80 (WOW!!!!!!!!!)
    28.29 / 31.46
    32.17 / 32.25
    32.15 / 32.02
    32.20 / 32.22
    31.98 / 31.06
    This was just great!! Only about 5 seconds slower than my best masters time that I did last year at Indy Nationals. My middle 300 was split very very consistent too. I honestly don't know where this swim came from, because I was basically a zombie getting up onto the blocks. I guess it's the "I don't give a $#!+" attitude I had beforehand that helped.

    Maybe I'll have to continue working on my house more, doing lots of overtime at work, and try adding some new outdoor gardening/landscaping/other springtime projects to my resume!!! Cut the swimming out, and just do the meets!!


    ===========================

    Now I have the NW Zone SCY Champs meet to worry about next Saturday over in Federal Way. I signed up on the last day (Friday), as did a bunch of others from my LMSC. Maybe we'll even have some relays for fun!!!
    I'm signed up for:
    400 IM - 4:49.00 entry
    200 Fly - 2:15.00 entry
    50 Free - 27.10 entry (swimming it as 50 Fly)
    100 IM - 1:02.10 entry
    1000 Free - 11:05.00 entry

    Now to see if I can keep the success going 6 days from now!
  15. Taper Workout for my LMSC Champs meet:

    by , April 4th, 2014 at 04:50 PM (Fast Food Makes for Fast Swimming!)
    Here it is:

    Warmup / get the heartrate going:
    Changed the two drive belts on my car, one for the alternator and the A/C, the other for the power steering and water pump. The first of the two was about to dump me out along the highway this weekend had I not noticed the problem yesterday. Luckily I have the time and skills to get them done.

    After that, keep it going with a moderate main set:
    Went to the '83 Toyota pickup that's been up on jackstands for a couple days, and got the brake cylinder changed that had burst on the rear right wheel. Also got the brake lines purged and everything back and running, as well as changing the snow tires back to regular tires. I had these on from my last trip to Seattle when I got snowed it at the Kirkland masters meet.

    Not bad, two cars in one morning, and a grand total spent of $55. $35 for the belts, $12 for the brake cylinder, and $8 for the brake fluid. Not bad for a do-it-yourself guy. Way better than going to a mechanic, which I've still yet to do.

    Cooldown:
    A day of work from 2:30-11:00pm or so. At least the plant is on a 'shutdown shift', meaning they're ending production for the week, so we'll only run the stuff about 1/2 the day, then change a few bearings or other things, plus tear down the plant for the cleanup crew later tonight.

    What a hell of a taper day!!! I did get in 1,200 yards yesterday morning, which is plenty.
    LMSC Champs this weekend, 1000 Free, 200 Free, 200 IM on Saturday, 1650, 200 Fly, 500 Free on Sunday.

    I also signed up for the PNA Champs/NW Zone Champs today (final day to sign up). I found out yesterday that I won't be working on Saturday next week (the 12th), so I went for it!!
    400 IM, 200 Fly, 50 Fly(in the 50 Free event), 100 IM, 1000 Free
  16. Wednesday, April 2, 2014 5:30-6:30am

    by , April 2nd, 2014 at 10:52 PM (Fast Food Makes for Fast Swimming!)
    Warmup
    500 Free
    6 x 50 Flutter Kick w/ board @ 1:00
    5 x 100 Free Pull @ 1:20 (held 1:11-1:12s)
    6 x 50 Flutter Kick w/ board @ 1:00
    (1600/1600)

    10 x 50 Fly 1 arm drill w/ short fins (5 long SDKs off each wall)
    last one Fly swim cruise (went :31)
    (500/2100)

    125 Free Pull @ 1:30
    100 Free Pull @ 1:30
    125 Free Pull @ 1:30
    100 Free Pull @ 1:30
    50 scull EZ
    (500/2600)

    500 Flutter Kick w/ board

    ---------------------------------
    3100 Yards


    I just checked out SwimPhone for my champs meet this weekend. 55 people entered, and only 2 lucky souls in the 200 Fly. Me and someone else. I wonder who's going to be with me. At least it'll be 2 of us suffering our way through the race!!
  17. Tuesday, April 1, 2014 9:30-10:30am

    by , April 1st, 2014 at 10:33 PM (Fast Food Makes for Fast Swimming!)
    No April Fools here...I actually did get in the pool today. It feels like I've been such a stranger to the place. I did feel quite tapered and speedy during my opening 200 yards of the warmup though.


    It was crowded in the pool today, probably because no one got to swim the day before as they had a power outage at the pool and had to cancel the day.


    Warmup:

    500 Free
    (500/500)

    10 x 50 Flutter Kick w/ board
    4 @ 1:00, 3 @ :55, 2 @ :50, 1 @ :45
    Made them all very easily
    (500/1000)

    20 x 50 Free Pull w/ paddles @ ~:45-1:00, depending on where the other two were in the lane with me.
    (1000/2000)

    It was tough to swim with two others today, especially when people can't seem to organize by speed. Granted, there weren't two others as fast as me in the water, but at least figure out that if you're not able to 'keep up', you probably should try to circle swim with the fastest one in the pool.


    Various distances of swimming and/or intensity of Free and Fly
    (500/2500)

    500 Flutter Kick w/ board
    At least with kicking I can circle swim with the others a bit easier.

    ----------------------------
    3000 Yards


    =========================

    LMSC Champs meet this weekend

    Saturday - 1000 Free, 200 Free, 200 IM
    Sunday - 1650 Free, 200 Fly, 500 Free

    I think 200 Fly will be my nemesis this weekend...
  18. The past few days

    by , March 27th, 2014 at 02:35 PM (Fast Food Makes for Fast Swimming!)
    I've been swimming minimally, just enough to keep my body in shape for the upcoming LMSC Champs meet on April 5-6th over in Moscow, Idaho.

    Monday I got in for about 2000 yards or so, pretty sluggish though because I went in extra early and didn't get to rest a lot the night before.

    =====================

    Wednesday I swam from about 9:10-9:45am, not much, but did get a fast 100 at the end that I was happy with:

    500 Free warmup
    10 x 50 Flutter Kick w/ board @ 1:00 (:47s)
    300 Free Pull
    (lots of talking)
    100 Free Sprint from a push (went :58)
    -------------------------
    1400 Yards

    ========================

    Thursday (today):

    800 Free warmup
    I was swimming alongside a guy that just 'goes and goes' and has some decent speed as well. It takes my 400 yards to lap him, and I did so twice in my 800. It was nice to have a 'rabbit' of sorts to chase after in my attempt to lap him.
    (800/800)

    10 x 50 Flutter Kick w/ board @ 1:00 (:47s)
    (500/1300)

    4 x 150 Free Pull @ 2:00 (held 1:45s)
    This was the first pulling I've done where I actually sort of 'went for it' with some pressure and speed on my arms. Didn't seem to hurt, but we'll see later today.
    (600/1900)

    75 EZ
    25 Fly Fast

    ----------------------------
    2000 Yards in just over 30 minutes
  19. Friday, March 21, 2014 8:45-9:30am

    by , March 21st, 2014 at 08:22 PM (Fast Food Makes for Fast Swimming!)
    Got in a 3rd swim this week, and 3 days in a row even. Kinda feeling like I'm getting into some sort of shape, other than round. Though my everyday work keeps me busy enough!!

    1000 Free alongside the water exercise group. They have 1 lane open for lap swim during the 8-9am hour, so I was lucky to have the space.
    (1000/1000)

    10 x 50 Flutter Kick w/ board @ 1:00 (held :45-:46s, last one :41ish)
    (500/1500)

    10 x 50 SDK w/ short fins on back @ :50 (ranged :33-:38s)
    tried to stay underwater to the halfway point, but that didn't last long.
    (500/2000)

    8 x 50 Free swim @ :45
    (400/2400)

    200 Kick 'n chat with another swimmer

    ----------------------
    2600 Yards


    Now I'm at work for 12 hours tonight, and then I've got to days of working day shift over the weekend. That's rough on the transition, but at least I get paid.
  20. Thursday, March 20, 2014 11:40-12:30pm

    by , March 20th, 2014 at 04:37 PM (Fast Food Makes for Fast Swimming!)
    Wow!! 2 days in a row!!

    warmup:
    500 Free build
    (500/500)

    10 x 50 Flutter Kick w/ board @ 1:00
    mostly all :45s, a couple :46s, and the last one at :42
    (500/1000)

    100 Free cruise
    (100/1100)

    8 Rounds of:
    • 75 Free @ 1:00
      50 Free @ :40
      25 Free @ :20


    into 50 EZ @ 1:00

    75 Free @ :55
    50 Free @ :35
    25 Free @ :15

    into 50 EZ @ 1:15

    75 Free @ :55
    50 Free @ :35
    25 Free @ :15
    (1600/2700)

    The first 8 rounds of aerobic were good, but I just wasn't getting 'what I need' out of it, so I decided to turn on the afterburners for a couple a quick short rest bursts at the end. They were tough, but doable. Basically it's a 150 Free with 2 open turns in the middle @ 1:45 interval!!

    100 Free EZ
    200 Floaty Flutter Kick w/ board

    --------------------------------
    3000 Yards


    That was fun! and I did a full workout without toys (a kickboard doesn't count in my book)
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