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Daily Practices

  1. Monday, January 23, 2012

    by , January 24th, 2012 at 12:51 AM (Fast Food Makes for Fast Swimming!)
    My cooldown from the meet yesterday:

    200 Free
    100 Kick
    200 Free Pull

    5 x 100 Free @ 1:30 (1:13s)
    5 x 100 Free Pull @ 1:30 (1:10s)
    5 x 100 Flutter Kick w/ board @ 2:00 (1:45s)

    2000 Yards of nice n easy...


    Now for the crappy news:

    My son was just sent via ambulance back over to Seattle Children's Hospital. As soon as he finished off his 5 days of Ativan medication, he was to only be on his regular daily maintinence medicine that he's been getting for well over a week now. Well, while on Ativan, his seizures stayed away, but on the first night after he completed the 5 days, he went right back into the full string of seizures again. Total of 9 today between 2:45am and 5:00pm before getting more Ativan at the hospital in Wenatchee tonight. My wife will be traveling with Benjamin this time, and staying over there with him. My father will also be going over to Seattle to help her out. I have to stay behind in Wenatchee this time to look after the other two girls, and also work, since we really need the money now. It would be great to be able to spend my time in Seattle with my son, but I have to work, or else it will just be horrible for everyone later. My wife said she's not going to leave Seattle with Benjamin until they have this under control for good. I'm planning to get over there on weekends to visit, and will try to visit them via Skype when possible too. Best of luck to them over there. I hope the doctors get this solved ASAP!!
  2. Sunday, January 22, 2012 Wenatchee Meet Results

    by , January 22nd, 2012 at 07:55 PM (Fast Food Makes for Fast Swimming!)
    I wasn't too sure how I would be swimming today's events after all the things that were happening in my life the past couple of weeks. I really didn't have consistently good distance training, and I was, and still am, a complete headcase thinking about everything with my son. In a way, I think this actually made my swims easier today, because I had no big ambitious goals to worry about, just get out and swim.

    1650 Free: 19:39.71
    Not really a decent time, but I wasn't going for the 1650 time. I did a 1000 split request and was finally able to break my LMSC age group record!
    1000 Free Split: 10:44.62 <-- best time by 9 seconds! Beat the record by 4.5 seconds. I was able to watch the splits of my race on the big clock during the race, and around the 300/400 point, I felt pretty good, and realized I may have a shot at breaking the record. Really started to hurt about 800 yards or so, but finished it strong. Honestly the hardest part was HAVING to finish the 1650 race in order for the time to count.
    2:03.89 (1:05.08)
    3:09.97 (1:06.08)
    4:15.64 (1:05.67)
    5:20.91 (1:05.27)
    6:25.93 (1:05.02)
    7:30.97 (1:05.04)
    8:36.37 (1:05.40)
    9:41.27 (1:04.90)
    10:44.62 (1:03.35)
    the rest of the 1650 is just garbage splits.
    I now know why this 1000 hurt so much more than my last 1650 a year ago. I was holding 1:05s today, when I was doing primarily 1:07s for my last 1650. The question is, could I have been able to keep it going for the entire 1650? No one will ever know, but I just mentally wasn't ready for a 1650 today. I almost swapped it for a different event at the last minute, but decided against it...good thing I kept it!

    Swam the 4th leg of the 200 Free Relay here (no pressure, just EZ, probably about a :26 split)

    200 Fly - 2:06.37 <-- New best time! New age group LMSC record
    27.60 / 32.07 (59.67) / 33.41 / 33.29
    Who says you have to be shaved and tapered to do a best time in one of your better events?? I've got a full beard, hair all over, inconsistent training for the past couple weeks, and here is the result! I was very happy with this one.

    100 IM - 1:00.05
    Almost!! So close to getting under, while I've done it before, it's always a little when you're so close like that!

    50 Back (relay lead-off split) - 29.53 this is a best time as well, even though I don't swim the 50 Back that often, I'll still count it.

    50 Fly on the 200 Mixed Medley Relay - went fast (I'd guess low 26 or so), had to run down another team (just because it's called RACING!!)

    50 Fly - 26.18
    This was good. I finally figured out (on the 2nd 25) that in a 50 you have to release the water earlier in the stroke and turnover quickly to start pulling again. Spin those wheels!! I hate 50s!!!

    500 Free - 5:39.xx just swam it easy. I was exhausted by this point. I did bring home the last 50 with a 29.09 50 Fly split.

    Overall, it was a very good meet for me.
  3. Friday, January 20, 2012, 5:30pm DOUBLE

    by , January 20th, 2012 at 10:30 PM (Fast Food Makes for Fast Swimming!)

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    3 rounds of:
    • 125 Free @ 1:35 (1:25/1:23/1:20 by rounds)
    • 100 Free @ 1:15 (1:10/1:08/1:05)
    • 75 Free @ :55 (:52/:52/:50)
    • 50 Free @ :35 (:33/:32/:31)
    • 25 Free Sprint @ :15 (:16/:16/:16)
    • 25 EZ @ approx 1:00
    300 Kick w/ board

    500 Free Pull @ 7:00 (went 5:37)
    400 Free Pull @ 6:00 (went 4:25)
    300 Free Pull @ 5:00 (went 3:17)
    200 Free Pull @ 3:30 (went 2:07)
    100 EZ and out

    I had another lap swimmer guy next to me doing the same set, only 100 yards shorter on each one, but same interval (400, 300, 200, 100). He was the reason I was able to keep going past my normal 3000 or so yards.

    4000 Yards

    6600 Yards for the Day

    This should be my last swim before the meet on Sunday. I have to work tomorrow to get something on my paycheck for the week, since I spent most of the time at the hospital.
    I think I'm good to go on the 1650 (I should have a couple guys with me or close to me in the event also, so it won't be too boring). The rest of the meet is all downhill from there. The 200 Fly will be fun, 100 IM & 50 Fly are just "filler" events, and the 500 I'm going to go for it and see what happens.
  4. Friday, January 20, 2012 5:00am

    by , January 20th, 2012 at 11:16 AM (Fast Food Makes for Fast Swimming!)
    This morning was sluggish...probably do to the fact that I couldn't get to sleep easily last night. A combo of sleeping in my own bed again, swimming a few hours prior to bedtime, and my instincts to keep waking up every 30 minutes to check on my son all night long. Plus I woke up at 4:00am to clean up the 15"+ of snow in my driveway and to unbury my cars so my wife and I can go to work today.


    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board @ 1:00 (:46-:50)

    4 x
    100 Free @ 1:30
    50 Fly Fast @ :45 (:30-32s)

    4 x 100 Free Pull @ 1:20

    100 EZ and out

    2600 Yards

    I'll probably swim again tonight, but we'll see.
  5. Thursday, January 19, 2012 6:30pm

    by , January 19th, 2012 at 11:37 PM (Fast Food Makes for Fast Swimming!)
    Kirk Nelson would be jealous!!!...because I got to swim today!!
    All you have to do it get out of Seattle and the pools are open everywhere!!!

    I got home about 6:00 this evening, it took a long time getting over the passes. We ended up going over Stevens Pass, which was a little longer, but it was actually the safest mountain pass considering all the horrible ice, freezing rain, and crap was further to the south.
    Luckily my brother in law had cleaned out part of my driveway, because there is about 15 inches of snow in the rest of it. I'll probably get out there in an hour or so and finish up the rest of it. Lucky for me also is that the snow on this side of the mountains is light, dry and fluffy, with almost no moisture in it, so it really isn't too bad to shovel out of the way. Problem is, I have a big driveway.

    I cleaned off one vehicle so I could make it over to the YMCA for a quick swim. I got there in time for the final 30 minutes of the evening lap swim. The pool was all to myself, other than a father/daughter who were playing in the public swim side of the pool. Here's what I rushed in:

    SPECIAL NOTE: Nothing feels better than jumping into one of your "home pools".


    200 Free
    300 Free Pull

    Main Set: Idea from PWB's Broken Mile Set

    6 x 150 Free @ 2:05 (went 1:42/1:44/1:42/1:41/1:41/1:42)
    1 x 300 Free Pull @ 3:45 (went 3:26)
    2 x 150 Free Pull @ 1:55 (went 1:37/1:38)
    1 x 100 Free Pull @ 1:15 (went 1:05)
    1 x 50 Free Swim Fast (went :30)

    Added up this 1650 is a 17:47 (I think I added that up right). My best time last year was 18:07, so doing this broken, and with some of it pull, the 17:47 is probably the correct math.

    Also, while this broken time sounds great, I'm not sure if my little time off from the pool is going to result in a 1650 time close to this on Sunday.

    50 EZ and out
    2200 Yards in 30 minutes

    Updated January 19th, 2012 at 11:50 PM by jaadams1

    Swim Workouts , Daily Practices
  6. Thursday - Outta the hospital :)

    by , January 19th, 2012 at 02:16 PM (Fast Food Makes for Fast Swimming!)
    We're outta here!! Being discharged from Seattle Children's Hospital now.
    Benjamin will still be on his meds, but that is for the best. Hopefully it will keep him seizure free like he's been for a few days.

    And I can get back home where THE POOLS ARE OPEN regardless of snow and ice on the ground.

    Gotta get ready for the meet on Sunday in Wenatchee:
    1650 Free, 200 Fly, 100 IM, 50 Fly, 500 Free
    Daily Practices
  7. Tuesday, January 17, 2012 6:30pm Medgar Evers Pool

    by , January 18th, 2012 at 12:00 AM (Fast Food Makes for Fast Swimming!)
    Still swimming in the Seattle area...doing some pool hopping this week, which is actually kind of fun. I feel like I could be able to match PWB's workout pool list in another week or so at this rate!! This pool is to the east of downtown Seattle, and directly south from Husky Stadium about 3 miles on the side streets, but easy to find. It's kind of an "underground bunker" type of building, and you wouldn't see it at first unless you were looking for it either.

    As I first walked out on deck for the lap swim, the age group swim team was just wrapping up, and their coach saw me and said "JAMES!!!, What are you doing here???" It was Lisa Dahl. Mega fast sprinter lady from the PNA. I told her "I was just in the area so I figured I'd drop by for a few laps." Then I explained to her about my son in the hospital over in Seattle, and how getting out to swim is my relaxation break from the madness that can happen at the hospital. I was tired though after last night, getting maybe a total of 2 hours of sleep with my son's seizures continuing. He ended up getting an MRI this afternoon, and we're still waiting to hear the results from that. Hopefully it will show good news, or at least could pinpoint a problem. Either way, it's news. We just want to get home soon, it's getting ridiculous now...12+ days straight with no major results. Grrrr...
    I was also swimming in the lap pool with another faster masters swimmer, Ian Mosher, who is new to the masters scene this last year. He's a fast 32ish year old flyer/backstroker/IMer, and we had fun doing a set together today.

    400 Free
    200 Kick w/ board
    400 Free Pull
    400 IM Drill

    12 x 50 Kick w/ board @ 1:00 (:45-:47s)

    Set with Ian Mosher:

    5 x 100 Fly Fast @ 2:30 (Ian did 3 @ 5:00)
    Went 1:02 / 1:05 / 1:04 / 1:06 / 1:07
    These hurt like a mother too...

    500 Free Pull stretch out and outta there

    3000 Yards

    Where will I swim tomorrow? I'm thinking Husky Masters....I've got a temporary free pass, so I might as well.

    Updated January 18th, 2012 at 12:43 AM by jaadams1

    Swim Workouts , Daily Practices
  8. Sunday, January 15, 2012 11:00am w/ Husky Masters

    by , January 15th, 2012 at 05:32 PM (Fast Food Makes for Fast Swimming!)
    Thanks to Kirk Nelson for hooking me up with the Husky Masters team at the Univ. of Washington for a good workout with a great masters team.

    NO THANKS to Kirk Nelson for failing to mention that Sunday is "Kick The Visiting Master's Swimmer's @ss Distance Day"!!!

    I missed the warmup period since I had a hell of a time trying to find the pool on the UW campus, and luckily I had a cell phone contact to guide me to the pool, even though I was at the wrong pool!! There are two pools there separated by another building between, so I was close, but no cigar!!

    Warmup (for me):
    100 Free - while the coach was explaining the workout for the team.

    Main Set (continuous - which sucked!!)
    4 x 225 Free @ Desc. Interval (2:55, 2:50, 2:45, 2:40)
    (went 2:35 on first down to 2:28 on fourth one )
    This is when I found out the workout was on interval the entire way!! YIKES!!

    1 x 300 Free Pull @ 4:15 (3:28)

    5 x 200 Free @ 2:35 (went 2:15-2:20)

    1 x 300 Free Pull @ 4:15 (3:22)
    I was feeling great here, but I was also nearing the end of my "traditional yardage" for a workout, and my body was ready for a crash.

    6 x 175 Free @ 2:20 (Did 50 Fly/125 Free) came in around 2:05-2:10s on these, but this was my self imposed finishing move.

    1 x 300 Free Pull @ 4:15 (3:45) <-- See I'm toast!

    7 x 150 Free @ 2:10
    goal of the set was to hit your best ever 200 Free times (from college times, USA, or whatever)
    My best time was a 1:41, which is doable for me on repeat 150s, but not today at this point in the set.
    I did 2 of the 150s (1:44 & 1:47), and switched to 5 x 100 Kick w/ board @ 2:10

    150 EZ and out
    5000 Yards

    I still hurt.

    I've also been invited back to swim with the team as long as I'm here with my son at his stay here at Children's Hospital. This was very nice of them. I don't think I'll be able to make another swim with them since I'll more than likely be outta here in the near future. My son is doing well, just have to still monitor his seizures and pray that the medicine does what it's supposed to.

    For now...GO PACKERS!!!
  9. Saturday, January 14, 2012 3:00pm That Guy and ME

    by , January 14th, 2012 at 09:28 PM (Fast Food Makes for Fast Swimming!)
    I traveled over to Redmond this afternoon to meet up with That Guy for a little workout. All was doing good until the 25 yard point, when we both almost ended each other's career. Apparently we were going to SPLIT THE LANE, but I didn't realize that and went right down the lane behind That Guy. The pool was a little cloudy, and at the last minute I jumped upward and away to miss the "head to head" impact, but we still crashed pretty good. "We usually split the lanes here" was the comment from That Guy. Oops...
    (T.G.'s stuff in BLUE)

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board (TG 800 IM K/Dr/Dr/S or something)

    8 x 150 100 Free/50 Fly @ 2:15 (went 1:41-1:44s) (TG 8 x 150 Back)

    100 EZ (100 EZ)

    10 x 50 Flutter Kick w/ board @ 1:00 (:46-:50s) (TG 10 x 50 Fly)

    100 EZ (100 EZ)

    10 x 50 Free Pull @ :35 (:31-:34s) last 3 were touch and go
    then about :10 rest to join up with T.G. on the last 8 of his 20
    8 x 25 Fly @ :30 (20 x 25s Fly)

    200 EZ (400+ EZ)
    3600 Yards

    T.G. and I did the same sets (for the most part), with different strokes/swims within each set. Example: 150s he did all backstroke, and yes he ACTUALLY does do the 10+ SDKs off the walls that we all doubted he was doing. Maybe it was all an act for me, I don't know. I just thought it was weird to be on my 3rd or 4th breath of freestyle and look over and he was still SDKing. Tough stuff for sure. 5 bonus points for T.G.


    More info on my son:

    He had his EEG test done this morning at Children's Hospital here in Seattle, and while asleep in the test had two seizures occur (this was a good thing). These were the first seizures they've ever captured on the EEG out of the 4-5 that he's had done in his lifetime. This gave the child neurologists the chance to finally look at what is happening with my son's brain activity during a seizure, rather than just guessing. They have now pinpointed the location and type of seizures, and can now get the proper medication to control them, and hopefully stop them from happening. This makes us very very happy now. Finally some good news, and something more concrete than just a simple "I don't know", or "maybe". We're still going to have a few more seizures to be expected in the near future until the new meds are able to start working like they should, but at least we're hopefully on the downhill slope of this long and draining battle. We'll still be at Children's Hosp. for a couple more days, monitoring the situation, but at least we know he's in good hands.
  10. Friday, January 13, 2012 5:30am

    by , January 13th, 2012 at 10:44 AM (Fast Food Makes for Fast Swimming!)
    I got to the pool early, but today I just wasn't feeling too ambitious to get myself moving. Everyone was asking about my son and what new stuff was happening. He'll be leaving the hospital here via ambulance this morning around 10:00am headed to Seattle Children's Hospital, where hopefully they can get to the bottom of this whole seizure disorder. He had 3 small "wake-up" seizures last night, which were nothing more than a jerking awake suddenly for a couple seconds, then a brief moment of crying, and that was it...back to sleep. They were about 2 hours apart, but something is still happening.

    As for swimming, I had the plan of doing part/most of PWBs "Bit O' Speed" workout from his weeks workout listing, but after I got into it, I just couldn't get myself going again. Probably a lot of stuff going on at the moment in my head.

    200 Free
    100 Kick w/ Board
    100 Scull w/ paddle/buoy (this is because I was talking with person in the next lane over about my son rather than doing the normal pull part of my w/up.
    200 Free Pull

    PWB set: (My "Base" is 1:15/100)
    3 x 200 Free Fast @ (Base - :05) 2:20 (went 2:09/2:13/2:14)
    2 x 175 Free Pull EZ @ 2:40 (added :20 to above interval)
    1 x 150 Free @ (Base - :05) 1:45 (went 1:43)
    The set was supposed to have 4 of these 150s, and continue with more fun pain, but I wasn't feeling it, and decided to "pull the plug". PWB did say we could "modify as necessary".

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

    w/ others in lane now (prior was solo)

    200 Free stretch out

    3 x 200 Free Pull @ :30 rest from last person (easy/med/all-out)
    went 2:35/2:22/1:59 - had to do some interesting acrobatics during the last 200 to get around some lap traffic.

    No cool down.

    3000 Yards

    On Saturday maybe I'll get a chance to swim with That Guy, provided I get a chance to break away from the hospital scene for a little bit. I'll try to teach him how to do some shorter rest fly sets for better 200 Fly training!!
  11. Thursday, January 12, 2012 5:00am

    by , January 12th, 2012 at 06:59 PM (Fast Food Makes for Fast Swimming!)
    I got this set from Tall Paul's workout list in the forums. AZTIMM also did the same set the other day, since he swim's with Paul's group.


    2 x 100 Free @ 1:30 warmup
    2 x 50 Free @ :50 warmup
    1 x 600 Free Pull cruise @ 8:00 (went 7:10)
    1 x 100 Kick w/ board @ 2:00
    :20 rest to the TOP

    2 x 100 Free @ 1:20 (1:07s)
    2 x 50 Free @ :50
    1 x 500 Free Pull "work it" @ 6:00 (went 5:28)
    1 x 100 Kick w/ board @ 2:00
    :40 rest to the TOP

    2 x 100 Free @ 1:15 (1:06s)
    2 x 50 Free @ :45
    1 x 400 Free Pull "work it" @ 5:00 (went 4:22)
    1 x 100 Kick w/ board @ 2:00
    1:00 rest to TOP

    2 x 100 Free @ 1:10 (1:06s)
    2 x 50 Free @ :45
    1 x 300 IM FAST @ 4:00 (went 3:41) Very nice!
    1 x 200 Kick w/ board EZ

    3400 Yards

    I really enjoyed this set. It gives the right amount of pain with pleasure.


    As far as my son...we're still in the hospital. He was fine all day long, and then had two more seizures this afternoon around 2:45-3:00, just of the "small" variety. Not too bad, and he's waking up and being more normal afterwards as well which is a plus. The doctor will be coming over after the clinic we'll just have to wait and see what happens. I wonder if I can postpone my house payment this month since I'm not even living in my house!!
  12. Wednesday, January 11, 2012 5:00am & 5:00pm

    by , January 11th, 2012 at 10:01 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    My son has been doing pretty well at the hospital, and I had finally had a good amount of sleep, so I went in for a little stretch out relaxing swim.

    400 Free
    200 Kick w/ board
    200 Free Pull
    200 Fly Drill

    10 x 50 Kick w/ board @ 1:00 (:45-:48s)

    20 x 50 Free @ :45
    • 4 swim
    • 4 w/ paddles only
    • 4 w/ paddles & buoy
    • 4 w buoy only (this sucks - my pull isn't too strong alone w/out a kick or paddles)
    • 4 swim
    2500 Yards

    It was a good relaxing swim, but still wiped me out after being out of the water for so long, and having such little sleep to revitalize me over the past 4-5 nights.


    P.M. Workout:

    I decided to take a small page out of PWB's workout log on the forums.

    200 Free
    100 Kick
    200 IM Drill

    Using a BASE of 1:15/100 (I did this set all pull, since I didn't think my swim would've survived the set today)
    1 x 400 Free Pull @ 4:40 (BASE -:05) (went 4:28)
    2 x 50 Free EZ @ 1:00
    2 x 200 Free Pull @ 2:30 (BASE) (went 2:09/2:08)
    2 x 50 Breast EZ @ 1:00
    4 x 100 Free Pull @ 1:20 (BASE + :05) (went 1:01/1:02/1:02/1:02)
    2 x 50 Back EZ @ 1:00
    **Cramped in the arch of my foot pushing off the last backstroke turn...then when I pulled my leg up to stretch my foot, my frickin' quad cramped!! That's a first time for me...I had to think about which way to stretch it! Ouchy.
    Took a few minutes, then completed the set:
    8 x 50 Free Pull @ :45 (Base/2 + :7.5) (went mostly :30/:31s, with a few :32s)
    2 x 50 Free EZ @ 1:00

    1 x 100 Breast Kick w/ board EZ
    2600 Yards

    5100 Yards for the day


    My son is doing okay in the hospital still. He had another "minor" seizure tonight...a stiffening of the arms & legs & face, eyes wide staring, but no shaking...just an intense flexing action for less than a minute. The medications have been increased slightly earlier this morning, and we will continue watching over him here and praying for the best of course. His school teacher came by earlier today, and he was very happy to see her. She said all the kids miss him a lot, and want him back in school. Soon he'll be there, for now, this is the best place for him.
  13. Friday, January 6, 2012, 5:00am & 3:30pm

    by , January 6th, 2012 at 08:36 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    Went in with the plan to do PWB's "All in One" workout, but didn't have it in me to finish it after all that was going on last night. It was still a good swim, more mentally relaxing than anything.

    100 Free w/up

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 Free @ 1:20 (1:12s)
    1:00rest (as prescribed)
    1 x 200 IM FAST @ 3:00 (went 2:26)
    1 x 400 Free Pull @ 5:00 (went 4:40)

    ** Took a break here to get out an make a call to the work call center to inform them that I wouldn't be at work today due to my son's situation. Have to make this call every day (complany policies), even though my boss knows what is happening. I have FMLA to cover my time off, though it's unpaid.

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 Breast @ 1:45 (1:30-1:33)
    1 x 200 IM semi-FAST @ 3:00 (went 2:36) just not feeling it now...
    1 x 400 Free Pull @ 5:00 (4:45)

    That's it...done with this set...only had 4 hours or so of sleep last night, and even that is a high guess with the amount of middle of the night nurse visits to check on my son.

    1 x 200 Free EZ

    w/ group:
    10 x 50 Kick w/ board @ 1:00 (:45s)

    3000 Yards


    P.M. Workout with Eastmont High School boys team.

    I got invited to come swim with the boys to try to push them a little bit. I was told they are quite lazy, and YES THEY ARE LAZY. They have no work ethic, and it's pretty sad that a 34 year old masters swimmer can outdo all of them in practice...even though the coach tried to make it tough. I'm not going to do it again with them...only because the kids don't give a S about anything anymore. There's just no work ethic. I was gassed on the main set I did, but the others were just dropping like flies. My lane started with 5 in it, and by a few reps we had 4, then 3, then only 2 of us actually making the interval. Even the 2nd guy was skipping 50s of the 200s here and there. What a wuss!!!! C'mon boys, man up a little!! I made it, and it was hard. I'm even twice their age.


    400 Free
    300 Kick w/ board
    **the fastest kid (behind me) only did a 100 of 400 because "he can get away with it". I called him on it and he completely denied it. It's frickin obvious if I already completed my 400 before he even got in the water, and then he was kicking pretty soon after getting in the water. That just means the coach needs to put his foot down a little, rather than trying to recruit old washed up alumni like myself to do the dirty work!! WTF?!?!?


    8 x 200 IM @ 2:45
    At first in my head I was thinking what the hell is this?, but I just manned up and went for it.
    • 1st one was 2:18 - absolutely flying!!
    • 2nd thru 4th was 2:25-2:29s
    • took an extra :30 break here to let the lane catch up (it didn't really help them much) - also this break was for myself too, I was gassed!
    • #5-7 - went 2:28-2:31s
    • #8 just went for it, and came home with a 2:24
    • Good News - I made them all and felt really good about it, especially kicking the kids butts.
    10 x 100 Kick w/ board @ 1:50 (went 1:25-1:35s)
    I went last in the lane of 4 kids because I was the only one NOT using zoomers. Again, WTFF?? These guys just don't "have it" anymore. They were lazy kicking w/ the zoomers as well, and i wasn't more than 5 seconds off their pace kicking barefooted.

    I just was fed up with their lack of work ethic and just got out at this point. It was a good fun workout, and I'm glad for myself that I was able to do it, but I'm not going to go back to swim with those boys. They just don't care.

    3300 Yards in about 50 minutes

    6300 Yards for the day.
  14. Thursday, January 5, 2012 5:00am

    by , January 5th, 2012 at 04:34 PM (Fast Food Makes for Fast Swimming!)
    Did a modified version of PWB's "Monster Weekender" main set as my workout today. I only have an hour at best, so I make it work.

    1 x 500 Free warmup
    2 x 400 Free Pull @ 5:00 (went 4:39/4:37)
    3 x 300 IM @ 5:00 (went 3:55-3:58)
    4 x 200 Flutter Kick w/ board @ 4:00 (went 3:25-3:30s)

    2 x 100s EZ Free

    3200 Yards

    Other not so good looks as though my son's seizures have returned from when he was younger. We got a call from the school today that he had a long one in class, this being the 2nd one since last weekend...and again here at home had a 3rd one. He's already headed to the doctor's office in the hour, and most likely will be placed back on the medication again. Hopefully everything will be fine. I'm sure we'll go through all the previous tests again that he did when he was 2 years old (he's almost 6 now). I just hope everything turns out well. Even a lifetime of medication would be better than not knowing when or if these can happen.
  15. Wednesday, January, 4, 5:00am & 5:00pm

    by , January 4th, 2012 at 10:11 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout (got the idea from Tom Patterson's 1/3/12 workout)

    200 Free
    100 Kick w/ board
    200 IM Drill

    3 rounds of:
    1 x 300 Free Pull @ 3:45 (went 3:27, 3:26, 3:28 by rounds)
    1 x 100 Free @ 1:20 (:07-08s)
    1 x 100 Free @ 1:15 (:07-08s)
    1 x 100 Free @ 1:10 (:07-08s)
    4 x 50** (1 each stroke) @ :50
    4 x 25 (1 each stroke) @ :30
    :40 rest to "top"

    6 x 50 Kick w/ board EZ @ 1:00
    3500 Yards

    **the first 50 Fly in the 4 x 50s was the hardest part of the entire set, coming off the 1:10 free interval
    I almost talked myself out of doing round 3, but stuck with it. I don't usually do long "continuous" sets like this very often. My body was feeling a little rugged from the last 2 days of workouts (9000 day, & PWB ladder set day)


    Why not? P.M. Workout

    I went into this practice with a Fort sprinty type workout in mind. Might as well every now and then. In college, my mornings used to consist of 1-2 distance, 1-2 IM, 1 Fly, and 1 Choice (I would do sprint "thinking" it was easy). I was a speedster back then, but I don't think it'll come back too easily now.

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM
    3 x 100 Free Pull @ 1:15

    8 x 50 Kick w/ board @ 1:00 (held :45-46s)

    100 Free stretch out

    8 x 50 Kick w/ long fins SDK on back @ 1:00 (held :28-:30s)
    I didn't do very much underwater, since I'm not in training for it, and that would quickly exhaust me.

    100 Free stretch out

    4 x 100 Free w/ fins and paddles @ 2:00 BEST AVG.
    (:52, :53, :53, :53)
    I hit the wall after the first one and was like WOW! I haven't seen that kind of speed in practice in a while. I was able to recover well between each one, but I was stuck in the distance guy breathing pattern - every stroke. Some things I guess will never leave.
    The set was supposed to be 5 of the 100s, but during the 4th one, my right foot was killing me. I removed my fins, and had a huge popped blister on the knuckle of my big toe from the fins. n OUCH!! I don't use fins at all, so my feet aren't used to them rubbing on me. Also, if I go a size up, they tend to slide more and sometimes fall off during pushoffs.

    100 Free stretch out

    OK, enough of that...this next set was for me!

    2 x 125 Free Pull @ 1:30 (went 1:20, 1:22)
    1 x 200 IM Fast @ 3:30 (aim for under 2:30 - went 2:32)
    2 x 125 Free Pull @ 1:30 (went 1:20, 1:21)
    1 x 200 IM Fast @ 3:30 (same goal - went 2:28)

    100 EZ and out
    3500 Yards

    Total for the day - 7000 Yards
  16. Tuesday, January 3, 2012 5:00am

    by , January 3rd, 2012 at 07:54 PM (Fast Food Makes for Fast Swimming!)
    I took a look at PWB's new workout forum, and got this idea for today's workout from his "ladder land" set.

    [ame=""]U.S. Masters Swimming Discussion Forums[/ame]

    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    Push the Frees on the way up/cruise IMs up.
    Fast on the IMs on the way down/cruise frees down.

    100 Free @ 1:15 (1:06)
    200 IM EZ@ 3:00 (Drill on the fly) others full stroke
    300 Free @ 3:45 (3:28)
    400 IM EZ @ 6:00 (Fly 25 Drill, 25 Swim, 25 Drill, 25 Swim) others full stroke (was 5:20)
    ** (insert wussy modification here)
    300 Free @ 4:00
    200 IM Fast @ 3:00 (very tough, 2:29)
    100 Free @ 1:20

    12 x 75 Free Pull @ 1:00 (:51-:54s)
    3500 Yards

    **If you took notice, I skipped the 500 Free, and 400 IM on the decline side of the ladder. I wasn't sure what kind of timeline I was on, and didn't feeling like killing myself after my 9000 yard day yesterday. Plus I need to do more longer swims as well...this set told me that. I think PWB's practices are harder than they look on paper.
  17. Monday, January 2nd, 2012 11:15am (2nd swim)

    by , January 2nd, 2012 at 04:02 PM (Fast Food Makes for Fast Swimming!)
    WTH...let's start off the new year with a double!!

    I was still tired from my 6500 earlier today (literally out of the pool 4 hours before swimming this)

    300 Free
    200 Kick w/ board
    300 Free Pull
    200 IM Drill

    10 x 50 Kick w/ board @ 1:00 (:47-:50s)

    4 x 150 Free @ 2:15 go fast!! (went 1:36, 1:35, 1:33, 1:32)
    This was tough, feeling the yardage from this morning.

    4 x 75 Free Pull "easy speed" @ 1:00 (:51s)

    100 EZ
    2500 Yards

    + 6500 from the a.m.

    9000 Yards for the day

  18. Monday, January 2, 2012 5:00am

    by , January 2nd, 2012 at 11:17 AM (Fast Food Makes for Fast Swimming!)
    This morning was a tough one, especially after being out of the water for the Fri-Sun weekend. Friday was my own fault, I didn't get up with my alarm , Saturday I spent time at the hospital with my son (missed the 100x100s w/ the h.s. boys). Oh well, family first! My son is fine by the way. Sunday, there is nowhere to swim in this area ever on a Sunday.

    I ended up going for as many 100s as I could put together this morning. My normal practice output is 1 hour/3000-3500 yards, so I was above and beyond that today and felt it when I got past my normal distances.

    10 x 100 Free @ 1:30 (1:15s)
    10 x 100 Free Pull @ 1:30 (1:12-1:14s)

    1:00 rest

    10 x 100 Free @ 1:25 (1:12-1:13s)
    10 x 100 Free Pull @ 1:25 (1:10-1:12s)

    1:00 rest

    10 x 100 Flutter Kick w/ board @ 2:00 (1:45-1:53s) did NOT cramp which is nice!!

    1:00 rest

    10 x 100 IM @ 1:40 (1:20ish)
    The first length of fly was like OWWWW after sitting idle on the kickboard in the last series.


    After this I sat for a little bit, feeling pretty much exhausted. I could've kept going, but new that I really shouldn't, and it wouldn't have benefited me any more.
    I noticed that the masters workout group was doing a 5 lane circuit workout where they were rotating lanes every 8 minutes. The fastest group was just rotating into a lane that was doing a set of: (I joined them for this one)

    3 x 100 @ 2:00
    • 1st easy
    • 2nd 10 sec. faster than 1st one
    • 3rd 10 sec. faster than 2nd one
    I went out conservative, probably a little too conservative, going 1:22, then 1:13, and finished with a whoppin' :57 on the final one. I knew I was blazing in the pool, but I didn't expect to see that fast either! The coach was quite surprised I did that after all the 100s as well.

    This was the final rotation of the circuit set, so then we did 4 x Dive 25s w/ easy 25 back after each one.
    1st one Fly (swam somewhat easy - didn't know we were getting timed till I hit - 12.5) probably could've been 11mid
    2nd one Back - did this just for the start and SDKs
    3rd one Breast - 14.7
    4th one Free - 10.5

    I'm not sure how accurate the coaches trigger finger is on the stopwatch. I don't think I was really 10.5 material at the end.

    6500 Yards

    In one workout, I made my FLOG happy! Yesterday it was cussing at me!!

    Congratulations! You are on pace for achieving your goal this year:
    My goal pace: 2.74 miles required as of today to reach my goal by the end of the event
    My actual current pace: 3.69 miles as of today
  19. Thursday, December 29th, 2011 5:00am & 6:00pm

    by , December 29th, 2011 at 10:51 PM (Fast Food Makes for Fast Swimming!)
    Morning workout:

    400 Free
    200 Kick w/ board
    400 IM Drill

    4 x 50 Kick w/ board @ 1:00
    4 x 75 Fly @ 1:20 (:53ish)
    4 x 50 Kick w/ board @ 1:00
    4 x 75 Fly @ 1:15 (:53-:55s)
    4 x 50 Kick w/ board @ 1:00
    4 x 75 Fly @ 1:10 (:55s)
    4 x 50 Kick w/ board @ 1:00
    4 x 75 FREE @ :55 (:52s) <--These were pretty tough after all the fly

    100 EZ

    3100 Yards


    P.M. workout:

    100 Free
    100 Kick w/ board
    200 Free Pull
    100 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill

    The public swim was insane tonight on the other half of the pool. During the last 200 IM of my warmup the population inside the pool increased by 20 or so people!! I saw the guards start counting heads in the pool to see if they were going to have to have 3 out of deck at a time. It was NUTS!! I'm glad I was by myself in the middle of 3 lap lanes!! Still wavy as hell!!

    4 x 125 Free @ 1:40 (1:28-1:30s)

    10 x 50 Kick w/ board @ 1:00

    10 x 50 Free Pull @ :40 (:35s up to "make 'em")

    2500 Yards


    Other good news (kind of): I got invited to swim with the high school boys at their Saturday practice this weekend. They're doing the 100x100s from 8am-11am. OH BOY...I'm just thrilled!! I'll do as much as I can, but my body's really only conditioned for 3000-3500 yards at a time, and then the happens!
  20. Wednesday, December 28, 2011 5:00am

    by , December 28th, 2011 at 08:47 PM (Fast Food Makes for Fast Swimming!)
    We had rain all night last night. Problem with that is that it cooled down to 32/33 this morning, and it was a bit slick out there on the roads going to practice and work. Not many in the pool this morning, just us crazy enough to skate on the ice.
    Now, it's actually warmed up a lot around here...currently it's 44 degrees at almost 6:00pm. We're supposed to be in the middle of winter here!! WTH??

    Still taking it "easy" on my shoulder with no pulling/paddles.


    200 Free
    200 Kick w/ board
    200 IM Drill
    200 Kick w/ board
    200 Free

    16 x 75 @ 1:00 (every 3rd 75 was 50 Free/25 Fly)
    (went :53-:55s throughout)
    • for some reason fly doesn't hurt me, just the freestyle with paddles, and of course various forms of pushups and stuff (dang P90X).

    6 x 50 Kick w/ board @ 1:00

    100 EZ

    2600 Yards