Fast Food Makes for Fast Swimming!

I was able to drop in with the Oregon Reign Masters group out at Mt. Hood Community College in Gresham, OR on my way out of town from the Portland area this morning. Workout was coached by Dennis Baker. He was happy to see me there, and I was "happy" to see the outdoor pool was set up Long Course METERS!! They have a new bubble top over the pool which now makes it possible to swim outside at this time of year. Otherwise the pool would be unusable.

LCM
Warmup:

400 Free
200 Kick w/ board
400 Free Pull
200 more of Free waiting for the group
(1200/1200)

6 x 50 Free Desc. 1-3, 4-6 @ :10 rest
(300/1500)

Main Set: Idea is to get faster on each set of two 100s, even with less rest

2 x 100 Free @ :20 rest (went 1:23s)
2 x 100 Free @ :15 rest (went 1:19s)
2 x 100 Free @ :10 rest (went 1:15s)
200 Free Pull
1:00 rest
2 x 100 Free @ :20 rest (went 1:20s)
2 x 100 Free @ :15 rest (went 1:17s)
2 x 100 Free @ :10 rest (went 1:13s)
200 Free Pull
(1600/3100)

400 Kick w/ board, but must be fast in & out of the flags
(400/3500)

12 x 50 Free Pull @ :55
every 3rd one breath the least amount possible - basically I did a 6 stroke breathing pattern on these.
last one I did a :33
(600/4100)

6 x 50 IM (yes 12.5 of each str.) @ 1:10
I did 3 x 50 Fly, and 3 x 50 Back
(300/4400)

100 EZ and out

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4500 LCM in under 90 minutes, then hit to road back to home for 5 hours of fun. At least the roads were clear and no snow problems to deal with.

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Finished up the year with:
My Go The Distance 2012 Progress
581.31 miles swum (=1,023,114 yards, =935,535 meters).


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Oh, and here is a picture of my Animal Meet trophy award from the meet on Sunday.