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Daily Practices

  1. Tuesday, December 27, 2011 5:00am

    by , December 27th, 2011 at 07:57 PM (Fast Food Makes for Fast Swimming!)
    Shoulder is a little sore, and I'm not sure why, so the plan was to take it a little easier today, and no pulling with paddles either.

    200 Free
    100 Kick w/ board
    200 IM Drill

    5 x 100 Flutter Kick w/ board @ 1:55 (1:45s)

    6 x 100 Free @ 1:20 (1:10-1:12s)

    6 x 50 Flutter Kick w/ board @ 1:00 (:53s)

    2 x 300 Free @ 4:00 (3:35s)

    6 x 50 Flutter Kick w/ board @ 1:00 (:53s)

    Talking with my lanemate for about 10 minutes about the holidays and stuff, then off to work.

    2800 Yards
  2. Monday, December 26, 2011 5:00pm 2nd swim

    by , December 26th, 2011 at 10:38 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

    16 x 25 w/ Speedo Biofuse fins
    Odds - underwater SDK (1 breath) @ :30
    Evens - Fly fast (after SDK halfway) @ :40

    100 Kick w/ board

    12 x 100 Free @ varying interval pattern
    • went straight thru the rotation (no breaks)
    • 1:30, 1:25, 1:20, 1:15
    • 1:25, 1:20, 1:15, 1:10
    • 1:20, 1:15, 1:10, 1:05
    The 1:10s were a little tough, and I had to really suck it up to make the 1:05, came in right at 1:05 on the last one.

    100 EZ and out
    2800 Yards

    +3900 Yards from the a.m.
    6700 Yards for the day
  3. Monday, December 26, 2011 7:00am

    by , December 26th, 2011 at 12:41 PM (Fast Food Makes for Fast Swimming!)
    Late 12 Days of Christmas workout

    12 x 50 Free @ :45
    11 x 50 Free Pull @ :42.5
    10 x 50 Flutter Kick w/ board @ :55
    9 x 50 Free @ :40
    For the remainder of workout, I stayed on interval till the end:
    8 x 50 Fly @ :55
    7 x 50 Back @ :55
    6 x 50 Breast @ :55
    5 x 50 Free @ :45
    4 x 50 Fly @ :50
    3 x 50 Back @ :50
    2 x 50 Breast @ :50
    1 x 50 Free

    3900 Yards

    Even though this was all 50s, both the yardage and the residual pain add up by the end of it.

    I've been kinda lazy ever since I hit the 500 mile mark last week. I need to get back into the aggressive stuff again. I have a 1650 to race in a few weeks.
  4. Thurs. & Fri, December 22-23, 2011 5:00pm

    by , December 23rd, 2011 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    Thursday workout:

    As I got to the pool, the usual "waterpolo crew" was there, and I thought WTH...lets play polo today.

    500 Free warmup,
    then off to the deep tank.

    It's a 12 yard square tank that is 10-12 feet deep, attached to the side of the 6 lane lap pool area, but separated by a solid wall bulkhead.
    We played about 45 minutes playing two vs. three. I was on the team with 2 people, and it was tough. We made a rule that you had to have 3 passes within a team before a shot could be taken, just so it wouldn't be an all out score-fest. We basically tied, and it was all good fun. Nice to get away from the back and forth stuff like normal.

    After the game went back to stretch out:
    300 Free Pull
    The polo guys wanted to see me swim like Michael Phelps (that's what they called me)
    1 x 50 Fly fast from push (went :28)
    then :30 later I raced my waterpolo teammate in a
    1 x 50 Breast fast from push (went :37)
    100 EZ and out
    1000 Yards of swimming + 45 minutes of waterpolo swimming


    Friday workout

    I saw that JBS did this workout today, and remember Aquageek mentioning it a while back too.
    I figured I'd give it a can't be that hard, right?

    Yeah right!! <-- This was my though about 2/3 of the way through it.

    30 x 100s Free @ 2:01
    • start the 1st one @ :30 on the pace clock
    • goal is to complete each 100 at or before the :60
    • so the 1st one you have to go 1:30 or faster, the 5th one is 1:25 or faster, etc.
    • depending on how fast you're going, you get between :50-1:00 or so of rest on each one
    • the key to this is maintaining a fast enough pace near the beginning so that your body can keep doing that near the end, rather than trying to drop to a fast pace all of a sudden
    The first 5 I did as a warmup, holding around 1:10-1:12s

    The next 5 I did pull, just to add a little power to my stroke and get my pace set up a bit faster (holding 1:02-1:04s here)

    The next 10 I held 1:02-1:03s, but near the end of this I started thinking how tough this was getting. Tough really?? I'm on the 2:01 interval after all. It's the fact of the "try to come in prior to the :60" that makes this set tough, in addition to the ever-increasing yardage along the way.

    The next 5 (#21-25) I was holding 1:03s, and the pain was increasing in my body. Trying to decrease my heartrate and breathing during my near minute of rest was getting tough. Taking small sips of water too.

    The next 3...holy . I went 1:03, 1:02, 1:02 (came in @ :59 on pace clock)

    #29 left @ :58, went a 1:01...still made it. Last one coming up.
    #30 left @ :59, good streamline...lots of kick, just went for it... LOTS OF PAIN here. Ended up coming in right on the :60 for a 1:01 on the final 100.

    I was flat out exhausted. This set didn't look that hard on paper, but I found out just how hard it really was. IMO, I think this is harder to do than the 30 x 100s @ 1:10 type of set. It works a completely different energy system. I haven't done a set like this ever in masters, and it was definitly a kick in the ass.
    Very good set Geek!! Thank you!!

    Cooled down with 4 x 50 of Free Pull EZ

    3200 Yards


    Also learned a new drill tonight from one of the age group swim coaches who was doing some private lessons tonight.
    It is Dolphin kicking with the palms of your hands "riding the tile" of the black line on the bottom of your lane.
    basically it's the same as SDKing, but you have to focus on keeping your hands flat on the tile bottom, and it makes you engage your core in a whole new way. Try to do 25s at a time without a breath for the full effect. It also probably works best in a pool that is fairly shallow and maintains depth the whole way. Give it a shot. I liked it.

    Merry Christmas swimming for me till Monday.
  5. Wednesday, December 21, 2011 5:30am 500 Miles!!

    by , December 21st, 2011 at 07:18 PM (Fast Food Makes for Fast Swimming!)
    I finally made it. Originally when I started the year I had set the bar at 300 miles, not knowing how much I was really going to be able to swim in the year (most of my summer months are iffy as to whether or not I can swim because of work and kids).
    After a moderate amount of swimming in the summer, I found I was easily going to surpass the 300 mark, so I bumped it to 400 miles. Well, after more and more swimming this was too easy of a goal so I made it 500, which actually quite a challenge. I wasn't really sure if I would make it or not this year. Well, today was the day!!
    My Go The Distance 2011 Progress
    500.02 miles swum (=880,030 yards, =804,699 meters). View my progress | Go The Distance 2011 results.
    Most recent milestone achievement: 500 miles on 12/21.
    249.98 miles (= 439,970 yards, = 402,309 meters) to next milestone (750 miles milestone).
    My Go The Distance 2011 goal: 500.00 mi. Progress towards goal:

    Congratulations! You have achieved your goal for Go The Distance 2011
    My goal pace: 486.30 miles required as of today to reach my goal by the end of the event
    My actual current pace: 500.02 miles as of today
    My workout this morning was mainly a celebration of the 500 mile barrier. I knew prior to this morning I needed a mere 1070 yards to surpass the mark, so...

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Fly 1 arm drill EZ
    100 Kick w/ board
    150 Free Pull

    25 EZ to get to the end with the blocks.

    100 Fly Sprint from the blocks (on teammate's sendoff from the clock)
    Went a :58 which I'm actually quite proud of for the swim...not exactly the ideal racing conditions, nor did I shave and taper or put on a full body suit for the event.

    25 EZ cooldown and out

    1100 Yards
  6. Tuesday, Dec. 20, 2011 5:00am & 5:30pm

    by , December 20th, 2011 at 10:35 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    9 x 200 Free
    (3 rounds of 1 @ 3:00, 1 @ 2:40, 2 @ 2:20)

    4 x 100 IM @ 1:30 (1:18s)

    10 x 50 Kick w/ board @ :55

    12 x 25 @ :30 Odds Fly, Evens Free

    4 x 50 Free @ :40 (:32s)

    100 EZ
    3300 Yards


    P.M. Workout

    **Borrowed this one from Tom Patterson

    Didn't quite do as much of the workout as he did, but I'm not the distance kind either!

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

    8 x 50 Free @ :50
    2 rounds of rotation (EZ/Fast, Fast/EZ, EZ/EZ, Fast/Fast)

    4 x 100 Kick w/ board (no fins) @ 1:50 (1:40s)

    8 x 25 Free @ :30 Odds fast, Evens EZ

    4 x 125 IM @ 1:50 (rotate the extra length of IM) (1:35-1:40)
    Fly Fly Back Breast Free / Fly Back Back Breast Free / etc.

    8 x 50 Fly @ :45 (:33-:36s)

    1 x 300 IM...then

    3 x 100 Free Pull @ 1:15 (1:05s)

    100 EZ and out
    3600 Yards

    I was wiped out at this point. I would've loved to have done Tom's entire set, but it wasn't happening tonight. A combo of the double swim today, in addition to the P90X workouts has drained my tanks. I'll hit the 500 Mile mark in the morning for sure, provided I get out of bed.

    499.39 miles swum (=878,930 yards, =803,694 meters). View my progress | Go The Distance 2011 results.
    Most recent milestone achievement: 400 miles on 10/29.
    0.61 miles (= 1,070 yards, = 978 meters) to next milestone (500 miles milestone).
    That'll be my standard 1000 yard warmup, and I think I'll hit my 500 Miles in style with a 100 Fly for time from the blocks!
  7. Monday, December 19, 2011 5:00am

    by , December 19th, 2011 at 08:27 PM (Fast Food Makes for Fast Swimming!)
    200 Free
    100 Kick w/ board
    200 Free Pull

    5 x 100 Kick w/ board @ 1:50 (~1:40s)

    Hill Set (:30 base + :15 per addt'l 25)
    25 Free @ :30
    50 Free @ :45
    75 Free @ 1:00
    100 Free @ 1:15 (I knew this was going to suck when I came it at 1:12 here)
    125 Free @ 1:30
    150 Free @ 1:45
    175 Free @ 2:00 (missed it)
    200 Free @ 2:15 (missed it)
    rest to put on pulling gear
    200 Free Pull @ 2:15
    175 Free Pull @ 2:00 (missed it)
    150 Free Pull @ 1:45
    125 Free Pull @ 1:30
    100 Free Pull @ 1:15
    75 Free Pull @ 1:00
    50 Free Pull @ :45
    25 Free Pull @ :30

    I was a little rusty this morning. I guess it happens to everyone.

    3 x 200 Free @ :15 rest

    3400 Yards

    I did the P90X-2 "Plyocide" DVD workout yesterday, and while similar to the 1st series "Plyometrics" DVD, it brings a little added "fun" to the workout.
    Tonight will be the "X2 Total Body & X2 Ab Ripper" workouts...should be fun
    I'm going to go through the P90X2 series, though my 90 day cycle will be a little more stretched out to 120-150 days with some rest days in there & of course time off prior to meets. I figure this is a good addition to just swimming alone.

    As for swimming in my little informal gridge with AZTIMM:
    From my FLOG: My actual current pace: 495.47 miles as of today
  8. Saturday, December 17, 2011 11:15am

    by , December 17th, 2011 at 04:12 PM (Fast Food Makes for Fast Swimming!)
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Free
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board @ :55 (held :44-:45s)
    10 x 50 Kick w/ board @ :50 (held :45-:46s)

    This second part was tough, but I made it.

    5 x 200 @ 3:00 IM build
    • 200 Free (went 2:19)
    • 50 Fly, 150 Free (went 2:20)
    • 50 Fly, 50 Back, 100 Free (went 2:25)
    • 200 IM (went 2:27)
    • 200 EZ
    raced another guy in the pool, he did 50 Free vs. my 50 Fly.
    I placed 2nd. :28 vs. :29

    3050 Yards

    Now time to be a good daddy and going to take my kids to see Happy Feet 2.
  9. Friday, December 16, 2011 5:30pm

    by , December 16th, 2011 at 10:02 PM (Fast Food Makes for Fast Swimming!)
    I skip one morning masters practice and I'm getting messages on my Facebook page asking what happened?? WTH???

    I made up for it at the YMCA tonight though. Swam next to a fellow lap swimmer who is fairly regular there. I think I've got him convinced to join USMS and also sign up for the local masters meet in January.

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

    16 x 100 in 4 sets of 4 (no rest between sets)
    • 4 @ 1:20 (held 1:09s)
    • 4 @ 1:30 (held 1:08s)
    • 4 @ 1:40 w/ last 25 Fly (held 1:08s)
    • 4 @ 1:10 Pull (held 1:04/1:05s)
    Cooldown set:
    16 x 25 Free @ :30
    did 4 SDKs on each, then had 9 strokes per length on each, holding :18s

    3000 Yards

    Going to do another one of the P90X2 DVD workouts in a couple hours after the McDonalds digests a little bit. I workout and food choices contrast each other slightly.
  10. Thursday, Dec. 15, 2011 5:00am & 6:00pm

    by , December 15th, 2011 at 10:57 PM (Fast Food Makes for Fast Swimming!)
    Morning swim:

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

    3 x 300 Free @ 4:30 (went 3:40ish)

    3 x 200 Free Pull @ 3:00 (went 2:19ish)

    3 x 100 Free @ 1:30 (went 1:08ish)

    6 x 50 Kick w/ board @ 1:00

    3100 Yards


    P.M. Workout:

    200 Free
    100 Kick on back
    400 IM Drill

    6 x 50 Free @ :45 (went :32s)

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

    4 x 75 (50 Free/25 Fly) @ 1:20

    6 x 100 Kick w/ board @ 1:55 (went 1:40s)

    20 x 25 Free @ :25

    2900 Yards


    I finally finished with putting up all my Christmas lights outside the house today after work. Lots of lights, hope I don't blow the breaker!
    Here's a link to the album of the pictures:
    The Santa/Rudolph scene is a good one...sorry it's blurry. Made this on a sheet of 3/8" plywood, drew it out, drilled holes, and then poked the lights in place and stapled together. It's a lot of work, but has a good result.
  11. Wednesday, Dec. 14, 2011 5:00am

    by , December 14th, 2011 at 09:16 PM (Fast Food Makes for Fast Swimming!)
    I decided I should at least get back in the pool since last weekend's meet on Sunday, and the masters practice with the Bend Masters team on Sunday a.m.
    It was nice to take a break and do a few things around the house (and sleep in an hour in the mornings).

    Workout: (no effort on any of this, just swimming)

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

    14 x 50 Free @ :45

    200 Kick w/ board

    300 Fly Drill EZ (3 rt, 3 lft, 0 both)

    200 Kick w/ board

    2200 Yards

    Finished up Phase 2 of the Christmas lighting around the house outside. A little warmer than yesterday, but still too cold to finish. Tomorrow should be the end.
  12. Monday and Tuesday, Dec. 12-13, 2011

    by , December 13th, 2011 at 08:21 PM (Fast Food Makes for Fast Swimming!)
    Monday workout:

    Zero, unless you count moving around at work, and fixing the bathroom faucet last night. Kinda nice to take a little time off from the pool.

    Tuesday workout:

    Zero, I did help the guys at work segregating the boxes of apples at the end of the shift as we were finishing. (I was bored, and it helped me stay warm in there).

    Even though its about 27 degrees outside, I decided it's about time to start putting up the Christmas lights before it gets too late. I did phase 1 of the whole thing, and will hopefully finish the rest tomorrow after work. I at least got the "up on the rooftop" stuff done tonight, since we're supposed to get a little snow tomorrow. Not safe to get up there with snow. I'll post a picture or two after the official lighting ceremony.


    I did receive my new DVDs of P90X#2 in the mail today. I'm going to get started with this now. There's a lot of cool new moves to kick my ass and make me sweat. I'm planning on doing the 90 day routine (with a little mods here and there) and see what happens. I think I have to pick up a few more items for some of the workouts, but that's not a problem...Christmas is near.

    I've also filled out my events for our home masters meet in January, on the 22nd.
    I'm going to do the 1650 Free, 200 Fly, 100 IM, 50 Fly, and 500 Free.
    I'm sure I'll be stuck in a slug of relays as well, but that's the fun part anyway.

    I'll get back in the pool in the morning.
    Daily Practices
  13. Sunday, Dec. 11, 2011 9:00am COMA Masters practice

    by , December 11th, 2011 at 01:56 PM (Fast Food Makes for Fast Swimming!)
    Might as well make it a full meal deal this weekend. Since I stayed overnight here in Bend I figured I might as well get over to the pool in the morning for a good after meet self imposed ass kicking, with the coaches help of course!!

    Warmup: (was a general warmup until 9:20am when the sets began)

    I did the assigned warmup: Got in about 9:05 or so
    100 Free, 50 Back, 50 Breast (repeat as many times as possible until 9:20)
    I did it 3 rounds (600 meters)

    400 corkscrew IM kick - basically was 4 x 100IMs continuous going:
    • dolphin kick on back
    • back kick on left side
    • breast kick on stomach
    • free kick on right side
    16 x 25 Odds EZ Free, Evens FAST (rotate Fly, Back, Breast, Free) @ :15 rest

    4 rounds of:
    100 @ 1:30 (50 moderate, 50 strong) (went 1:07-1:10s)
    150 @ 2:10 (50 moderate, 100 same strong as above) (went 1:43-1:45s)
    200 @ ??? (50 moderate, 150 same strong as above) (went 2:20-2:22s)
    1:00 rest between rounds. I was huffin and puffin on this. Altitude training is good for you, but you have to first get used to it before you do it.

    50 EZ

    then 50 Fast from a push (went :31)


    3300 SCMeters

    Bonus!! I got to fill up gas in Bend for $3.35 a gallon!! It's coming down in Wenatchee, but still above $3.50.
    Now it's Mountain Dew time, and Taco Bell or McDonalds up the road in an hour or so.

    Off to Wenatchee to rejoin my regular life!!
  14. Saturday, Dec. 10, 2011 Bend SCM Meet Results

    by , December 10th, 2011 at 07:56 PM (Fast Food Makes for Fast Swimming!)
    Wow, what a day, and it's not over yet. The party is starting in about 30 minutes. I will join them soon as I'm not driving home in the same day today. Apparently the COMA masters stand for Consume Our Mass quantities of Alcohol (not Central Oregon Masters Assoc. like many thought).

    Woke up at 5:00am and was out the door and on the highway by 5:30am. I figured 330 miles of driving would be about 5 1/2 hours or so. Well between the breakfast/lunch stops and the heavy fog for most of the trip it turned into a little over 6 hours in the truck (my old '83 Toyota pickup can still get it done). Got to Bend and the pool about 11:30am or so. Perfect timing for the 12:00noon warmups.

    I did about 1000 SCM of warmup mostly EZ freestyle, and 1 arm fly drill work. Not much speed involved...just relaxing from the drive.

    SCM Pentathalon: They were starting with the 200s, then 100s, then 50s of each stroke (IMOrder), with each 200 event starting on the half hour (e.g. 1:00/1:30/2:00). This worked out well for everyone, so you basically swam an event every 30 minutes. No problem.

    200 Fly: 2:20.40 (best time by almost 4 seconds) New LMSC record.
    29.74 / 34.63 (1:04.37) / 36.68 / 39.35 OH YEAH!!! I found out that Bend is at 3800 feet of 'n elevation too. That explains my over excessive breathing patterns on the 2nd half of the race (and the piano on the last 50).
    My plan was to take it out fast at the 100 and "see what I could do" for the remainder. I died, but I'm still happy. Who wouldn't be after a 4 seconds PB??
    [nomedia=""]12-10-11 200 SCM Fly - Bend, Oregon - YouTube[/nomedia]

    200 Back: 2:37.06
    39.60 / 40.37 / 39.81 / 37.28
    I had two goals in this race. Descend the 50s, and cool down from the 200 Fly. I acheived both.

    200 Breast: 2:50.31
    40.51 / 44.96 / 43.35 / 41.49 big goal here besides swim it easy and descend the 50s.

    200 Free: 2:15.40
    32.33 / 34.94 / 35.64 / 32.49**
    Again...see the above about taking it easy and descending.
    **Final 50 was Fly. Bad part about this is that I had already pre-planned to do this, and the guy next to me got dusted on the final in a way it looks bad on my part. Oh well.

    400 IM: 100 Fly Split: 1:03.29 (29.25 / 34.04)
    New Best Time, and also New LMSC Record
    Did a split request on this one for a Top Ten shot. Who knows...maybe it'll make it? Currently it is the 8th fastest, but well see what else happens in other meets too.

    So, overall I'm very happy. 2 new best times/new LMSC records. I ended up being 2 seconds away from the NW Zone record in the 200 Fly...oh well.

    Now off to meet the COMA people for drinks and food. Then the

    Updated December 10th, 2011 at 09:37 PM by jaadams1 (added 200 Fly Video)

    Swim Workouts , Daily Practices , Meets
  15. Friday, Dec. 9, 2011 5:00am - Calm before the Storm

    by , December 9th, 2011 at 07:01 PM (Fast Food Makes for Fast Swimming!)
    This is my final swim before my meet tomorrow in Bend, Oregon. Took it very very easy today, and felt pretty strong in the water.

    200 Free
    100 Kick w/ board
    200 Free Pull

    4 x 50 Kick w/ board moderate @ ~1:10ish

    100 Free EZish working on the SDKs off walls, long and strong strokes

    2 x 50 (25 Fly Fast, 25 Free EZ) @ 1:00

    50 EZ and out

    950 Yards

    This is cool!! I didn't even hit 4 digits on my total yardage for the day. Probably will do about the same distance for my meet warmup tomorrow, then ready to rock the 200 Fly!!
    Going to go out strong, and see what my endurance is made of on the 2nd 100. I've already posted a season best/masters best time last month, when I was "playing around" with That Guy at the Whidbey Island meet (I almost even split a 200 Fly, WTF??). I'm not one to take things easy on the 1st half of a race, so it's GO TIME tomorrow!!
    All the rest of the events will just be filler for the day, and then we'll see about another shot at the NW Zone 30-34 record in the 400 IM. Maybe this time I'll do a 100 Fly split request as well, since I went out in my season best time last time!
  16. Thursday, Dec. 8, 2011 5:00am

    by , December 8th, 2011 at 07:35 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

    4 x 50 Kick w/ board @ 1:00 (held :45s)
    200 Kick 'n chat with another swimmer

    5 x 100 Free @ 1:30, goal to descend them
    (went 1:06, 1:04, 1:03, 1:02, 1:00)

    100 Kick w/ board EZ

    8 x 50 @ 1:00 (25 Fly fast working on swimming downhill - low breathing - not raising head for a breath/25 EZ Free)

    100 EZ and out
    2500 Yards


    COMA Pentathalon Meet in Bend, Oregon this weekend. Late start which is nice (12:00noon warmup, 1:00pm meet start). I'll be leaving around 5:00-5:30am for the trip down, which should be a little over 5 hours drive. Not too bad, especially since there won't be any snow (according to but we all know they lie to us!! It feels like forever since I've been in competition...hope I remember how to do it!

    200 Fly, 200 Back, 200 Breast, 200 Free, 400 IM

    The bolded races are the ones I'm really wanting to do well in. But knowing me, I won't back down if there's a race in the other events either. No psych sheet or anything set up yet as far as I can find, but this will be a smaller meet of sorts. 53 online entries. Plenty of rest for me.
    Afterward I'll find something to do with the folks from the meet, and then find a hotel for the night. Planning on the Sunday a.m. workout with the COMA masters crew before heading back to Washington.
  17. Wednesday, Dec. 7, 2011 5:00am

    by , December 7th, 2011 at 01:15 PM (Fast Food Makes for Fast Swimming!)
    Let the taper begin!!

    I just swam easy today, no major effort and definitely not in the mood for anything long or fast paced either.

    200 Free
    100 Kick
    200 Free Pull
    8 x 50 Kick w/ board @ 1:00 (went :44-45s)
    100 Free

    10 x 50 @ 1:00 (dolphin kick on side/fly one arm drill by 25s)

    100 EZ
    1600 Yards

    Yup, that was it. I need a little rest. No more doubling for me this week.
    This whole thing took about 45 minutes...I was doing a lot of talking between everything.
  18. Tuesday, Dec. 6, 2011 5:00am & 5:00pm

    by , December 6th, 2011 at 09:52 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    200 Free
    300 Free Pull

    5 x 100 Kick w/ board @ 1:50 (went 1:32-1:35s)

    2 x 200 Free Pull @ 2:30 (2:05/2:06)
    2 x 150 Free Pull @ 2:00 (1:33/1:33)
    2 x 100 Free Pull @ 1:20 (1:01/1:02)
    2 x 50 Free Pull @ :40 (:31/:31)

    5 x 100 (75 Free/25 Fly) @ 1:30 (1:05-1:07s)

    200 Kick w/ board

    8 x 25 @ :30 Odds Free EZ, Evens Fly Sprint (:14-:15s)

    100 EZ
    3000 Yards


    I was feeling really good this morning, almost unstoppable. Things were different tonight though...

    Oh to the pool, unloaded my bag, and NO SUIT!!! pissed me off!! Luckily I'm only about 10 minutes to home, so I went back for it.

    P.M. Workout

    200 Free
    100 Kick w/ board
    200 Free Pull

    8 x 25 Free @ :25
    7 x 50 Free @ :40 (held :33s)
    6 x 75 Free @ 1:00 (held :52-:53s)

    100 EZ and out

    1600 Yards

    4600 Yards for the day

    **As you can see by my set, I wussed out and quit. It wasn't really a wuss-out though. I just didn't have the energy to continue through the pattern like I had planned (set goes to 1 x 200 for a 3000 yard continuous set). I was planning to have pretty intense intervals the whole way too.
    I really need to rest now. The remainder of this week I'm going to take it easy and try to recoup something before the meet. I've done enough training over the past 3 months, now we'll see what I can do.

    Updated December 6th, 2011 at 10:00 PM by jaadams1

    Swim Workouts , Daily Practices
  19. Monday, Dec. 5, 2011 5:00am and 5:00pm

    by , December 5th, 2011 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    A.M. workout:

    300 Free
    200 Kick w/ board
    200 IM Drill

    5 x 100 Kick w/ board @ 1:50 (went 1:28-1:31s) I'm able to hold a faster average on my kicking now...nice!

    Did this with Jennifer (her set) it was a nice aerobic set for me, just what I needed after the last weekend:
    3 x 300 Free @ 4:30 (went 3:40s)
    3 x 200 Free @ 3:00 (went 2:27s)
    3 x 100 Free @ 1:30 (went 1:13s)

    100 Kick EZ
    3100 Yards

    This felt good to get in and stretch out my arms after the meet. I ended up being the high point scorer for the 15 & Over division, who knows if they were giving out any award for that or not? We'll see later. I didn't even stick around to pick up my ribbons, but I'm sure they're at the pool, or the local club team has them.


    P.M. Workout at the Y:

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

    8 x 50 Kick w/ board @ :55 (went :43-:46s)

    got out here for 10 min. to get my son dressed

    8 x 100 @ 1:20 (75 Free/25 Fly - held 1:09-1:10s)
    **came to an abrupt stop at the end of number 3 when my pullbuoy was kicked into the pool right in front of me on my last stroke. Apparently they were in a fn panic over a possible Code Brown. All the lesson kids, and the two lap people had to get out, while they extracted a small leaf from the bottom of the pool. What a f'n joke! I saw that leaf (and the band-aid that they didn't see) on the bottom of the pool earlier.

    8 x 50 Free Pull @ :40 (held :31-:32s)

    2600 Yards

    5700 Yards for the day

    Gotta maintain my yardage and intensity for another day or two, then I'll cut it down at the end of the week, shave Friday night, and drive to Bend, Oregon for the SCM Pentathalon down there. Going for 200 Fly and 400 IM fast times. I could care less about the 200 Back & 200 Breast. 200 Free, we'll just see what happens...but it'll depend on how much rest I'll have afterward for the 400 IM. I may just loaf the free event as well.
  20. Sunday, Dec. 4, 2011 USAS Meet Results Day 2

    by , December 4th, 2011 at 06:22 PM (Fast Food Makes for Fast Swimming!)
    I started off this morning by not setting an alarm on purpose. I was tired from yesterday, and enjoyed the bonus sleep. Also, why wake up for general warmups from 7:15-8:00 (13 & overs), when my first event isn't till after 10:00am?? I just got there about 9 and warmed up in the deep tank again. It worked good enough.
    Now I know why I don't do that many 2-day meets. The 2nd day is usually a train wreck waiting to happen, especially when you've already done 5 events the day before!

    200 Free - 1:56.36 (2nd place) - This one I just didn't have that get-out speed like I usually do. The 2nd hundred my legs were burning really bad. 1:54.5 is my best time I did 2 years ago, and I've been pretty consistent around 1:56 lately, so that part is good. The kid that won is a sprinter, and I was actually closing on him the final 50, but we would've needed another 50 more to make it close.

    100 Back - 1:03.90 (3rd place) - Well, I tried doing more SDKs than I normally do. I went 15 meters off the start with 11 kicks, and all other walls I did anywhere from 5-8 SDKs which is a huge improvement. I felt like I did well, until I saw the clock on the wall. I was 2.5 seconds off my best time. The other adults I swim with who are parents on the club team all informed me of how I need to fix my right hand entry and crossover. It's hard to describe it, so I just prefer not to swim backstroke (except for IMs).

    100 Fly - 58.78 (2nd place) - It felt good, but was just slow. 2 seconds slow. I was back and forth with the same kid who beat me in the 200 Free, and came to the final stroke where I had to make a decision of "do I or don't I??" If I took the final stroke I'd probably be looking for dental surgery, so I just kicked in and got beat. I was tired, plain and simple. Even my masters coach said I looked tired.

    50 Free - 24.72 (3rd place) - This was funny at the end of the race. There was a 15 year old from one of the other teams that had been wanting to beat me all day long, but just couldn't do it. As we all hit the wall, I looked at the clock, already knowing the sprinter kid was winning it. Waiting for Lane 4 (me) to pop up in 2nd place... it came up as Lane 2 (the 15 year old) second place. I was 3rd by a tenth of a second. I looked over and smiled at him. He got me, and he was for sure happy about it too.

    1000 Free - Yeah right!! I scratched it.
    It would've been trouble for me, and the lifeguards might have had to go into action. I'm sure I could've done decent, but if I'm not going to be in contention of beating my LMSC age group record (10:49), I don't want to swim it. I knew that wasn't going to happen today.

    I ended the weekend with two 1st places, 5 2nd places, and two 3rd places, and one NS. Not bad for racing the youngin's either. I'm not sure if they were doing high point awards, but if they are, I ended up scoring the most points in the 15 & overs boys group. Basically because most of the boys either only swam one of the two days, or those that swam 2 days, only did 3 or 4 events each day...whereas I did 9 events over the two days.