Thursday, February 25, 2016

Battling Bronchitis

OK so I've had a cold for 3 weeks.  I no longer have a runny nose, but the cough is still persisting. I read this document and there are several things I need to do better:


  • Get more sleep
  • Drink more water
  • Lay off the Dayquil/Nyquil
One of the points was to avoid exercise.  I already took two weeks off and it still is here.  Enough is enough.  I'm not going to take 3 weeks off of swimming.  I actually scratched from the QUAC meet last Saturday, because of my cold.  I basically did take 2 weeks off the first twand my swimming suffered.  I definitely wasn't about to compete in this condition.

This morning I got up at 2:50am and met Chad in the water at 3:50am at 24 hr in Sugarhouse.  It was his turn to come up with the workout.  It was awesome:

600 warmup
5 x 200's free, 5 sec rest interval only!
50 breast
8 x 150's free/back/free by 50, 5 sec rest interval only!
50 breast
6 x 100's free on 1:30 (got 1:20-1:22)
50 breast
2 x 200 IMs moderate pace
5 x 200's pull descending paddle size (Trash can lids... PT paddles) on 3:00 ish
2 x 300's kick with fins
10 x 100's free fast (on 1:15) :30 rest (1:45 intervals)
2 x 200's descending
300 kick with fins easy

7,250 yards total in 2:15

Thursday, January 28, 2016

2016 One Hour Postal

Last year was the first year since 2010 that I missed doing a one hour postal, but this year I was not going to let it pass by.  I've only been at solid swimming for about a month and I feel great!  I know I'm not in tip top shop, but not shabby either.   It would also be helpful to be about 20 pounds lighter.  Working on that.

This morning I met Chad at 24 hr in Sugarhouse at 4am.  Swam a 700 nice and easy, and then started off.  I had my garmin give me an alert every 1:30 to help me know where I'm at from a pacing perspective.  Every time that alert goes off I should have done 100 plus several more yards.  My goal was to get a minimum of 4,000 yards which is a 1:30 pace.  By the time I got at 30 minute I was already 150 yards faster than that 1:30 pace.  Awesome.  Now to hang in there and increase that a little more.

I managed to get in 4,280 yards right at the one hour mark.  Would have been nice to get that 4300, but I'll take it.

Here's the data from Garmin:


Lengths Distance Time Cumulative Time Avg Pace Best Pace Avg SWOLF Total Strokes
1
25.00
0:20.8
0:20.8
1:23
1:23
30
9
2
50.00
0:18.2
0:39.0
1:13
1:13
26
8
3
75.00
0:19.3
0:58.3
1:17
1:17
27
8
4
100.00
0:18.8
1:17.1
1:15
1:15
28
9
5
125.00
0:22.3
1:39.4
1:29
1:29
32
10
6
150.00
0:20.3
1:59.6
1:21
1:21
28
8
7
175.00
0:21.6
2:21.2
1:27
1:27
31
9
8
200.00
0:21.6
2:42.8
1:26
1:26
32
10
9
225.00
0:20.8
3:03.6
1:23
1:23
30
9
10
250.00
0:20.6
3:24.2
1:23
1:23
30
9
11
275.00
0:21.2
3:45.4
1:25
1:25
30
9
12
300.00
0:20.4
4:05.7
1:21
1:21
29
9
13
325.00
0:20.8
4:26.5
1:23
1:23
30
9
14
350.00
0:21.2
4:47.7
1:25
1:25
30
9
15
375.00
0:21.2
5:08.9
1:25
1:25
30
9
16
400.00
0:20.3
5:29.2
1:21
1:21
29
9
17
425.00
0:21.1
5:50.2
1:24
1:24
30
9
18
450.00
0:20.9
6:11.1
1:24
1:24
30
9
19
475.00
0:21.6
6:32.7
1:26
1:26
31
9
20
500.00
0:20.8
6:53.5
1:23
1:23
30
9
21
525.00
0:21.3
7:14.8
1:25
1:25
30
9
22
550.00
0:20.8
7:35.6
1:23
1:23
30
9
23
575.00
0:20.6
7:56.2
1:23
1:23
30
9
24
600.00
0:20.6
8:16.8
1:22
1:22
29
8
25
625.00
0:21.9
8:38.7
1:28
1:28
31
9
26
650.00
0:20.5
8:59.2
1:22
1:22
29
8
27
675.00
0:21.1
9:20.3
1:24
1:24
30
9
28
700.00
0:20.3
9:40.6
1:21
1:21
29
9
29
725.00
0:21.1
10:02
1:25
1:25
30
9
30
750.00
0:20.8
10:22
1:23
1:23
30
9
31
775.00
0:20.9
10:43
1:24
1:24
30
9
32
800.00
0:20.7
11:04
1:23
1:23
30
9
33
825.00
0:21.4
11:25
1:26
1:26
30
9
34
850.00
0:20.7
11:46
1:23
1:23
30
9
35
875.00
0:20.9
12:07
1:24
1:24
29
8
36
900.00
0:20.6
12:28
1:22
1:22
29
8
37
925.00
0:20.9
12:49
1:24
1:24
30
9
38
950.00
0:21.1
13:10
1:25
1:25
31
10
39
975.00
0:21
13:31
1:24
1:24
30
9
40
1000.00
0:21.4
13:52
1:26
1:26
31
10
41
1025.00
0:21.8
14:14
1:27
1:27
31
9
42
1050.00
0:21.8
14:36
1:27
1:27
32
10
43
1075.00
0:21.1
14:57
1:25
1:25
30
9
44
1100.00
0:20.6
15:17
1:23
1:23
30
9
45
1125.00
0:21.3
15:39
1:25
1:25
30
9
46
1150.00
0:20.8
15:59
1:23
1:23
30
9
47
1175.00
0:21
16:20
1:24
1:24
30
9
48
1200.00
0:20.9
16:41
1:24
1:24
31
10
49
1225.00
0:21.5
17:03
1:26
1:26
31
9
50
1250.00
0:20.6
17:23
1:22
1:22
30
9
51
1275.00
0:21.7
17:45
1:27
1:27
31
9
52
1300.00
0:21.3
18:06
1:25
1:25
31
10
53
1325.00
0:21
18:27
1:24
1:24
30
9
54
1350.00
0:20.8
18:48
1:23
1:23
29
8
55
1375.00
0:21.3
19:10
1:25
1:25
30
9
56
1400.00
0:20.7
19:30
1:23
1:23
30
9
57
1425.00
0:20.6
19:51
1:23
1:23
30
9
58
1450.00
0:20.9
20:12
1:24
1:24
30
9
59
1475.00
0:20.7
20:32
1:23
1:23
30
9
60
1500.00
0:21.2
20:54
1:25
1:25
31
10
61
1525.00
0:21.3
21:15
1:25
1:25
30
9
62
1550.00
0:20.2
21:35
1:21
1:21
29
9
63
1575.00
0:20.4
21:55
1:22
1:22
29
9
64
1600.00
0:21.1
22:17
1:25
1:25
31
10
65
1625.00
0:20.7
22:37
1:23
1:23
30
9
66
1650.00
0:20.5
22:58
1:22
1:22
31
10
67
1675.00
0:21.3
23:19
1:25
1:25
30
9
68
1700.00
0:20.3
23:39
1:21
1:21
28
8
69
1725.00
0:21.3
24:01
1:25
1:25
30
9
70
1750.00
0:21.1
24:22
1:25
1:25
30
9
71
1775.00
0:20.8
24:43
1:23
1:23
31
10
72
1800.00
0:21.4
25:04
1:26
1:26
31
10
73
1825.00
0:21.6
25:26
1:26
1:26
31
9
74
1850.00
0:21.3
25:47
1:25
1:25
30
9
75
1875.00
0:21.9
26:09
1:28
1:28
31
9
76
1900.00
0:20.8
26:29
1:23
1:23
30
9
77
1925.00
0:22
26:51
1:28
1:28
31
9
78
1950.00
0:21.5
27:13
1:26
1:26
32
10
79
1975.00
0:21.6
27:35
1:26
1:26
32
10
80
2000.00
0:20.8
27:55
1:23
1:23
30
9
81
2025.00
0:21.1
28:16
1:24
1:24
30
9
82
2050.00
0:21.4
28:38
1:26
1:26
30
9
83
2075.00
0:21.6
28:59
1:26
1:26
31
9
84
2100.00
0:21.1
29:20
1:25
1:25
30
9
85
2125.00
0:21.7
29:42
1:27
1:27
31
9
86
2150.00
0:21.1
30:03
1:25
1:25
30
9
87
2175.00
0:22.8
30:26
1:31
1:31
33
10
88
2200.00
0:21.6
30:48
1:26
1:26
32
10
89
2225.00
0:21.4
31:09
1:26
1:26
30
9
90
2250.00
0:21
31:30
1:24
1:24
31
10
91
2275.00
0:21.4
31:52
1:26
1:26
30
9
92
2300.00
0:21.4
32:13
1:26
1:26
30
9
93
2325.00
0:21.8
32:35
1:27
1:27
31
9
94
2350.00
0:21.6
32:56
1:26
1:26
31
9
95
2375.00
0:21.3
33:18
1:25
1:25
30
9
96
2400.00
0:21.1
33:39
1:25
1:25
31
10
97
2425.00
0:21.2
34:00
1:25
1:25
30
9
98
2450.00
0:22.1
34:22
1:29
1:29
31
9
99
2475.00
0:21.3
34:43
1:25
1:25
30
9
100
2500.00
0:21.1
35:04
1:24
1:24
29
8
101
2525.00
0:21.5
35:26
1:26
1:26
31
9
102
2550.00
0:20.9
35:47
1:24
1:24
30
9
103
2575.00
0:21.8
36:09
1:27
1:27
31
9
104
2600.00
0:20.3
36:29
1:21
1:21
29
9
105
2625.00
0:21.8
36:51
1:27
1:27
31
9
106
2650.00
0:21.3
37:12
1:25
1:25
30
9
107
2675.00
0:21.8
37:34
1:27
1:27
31
9
108
2700.00
0:21.6
37:55
1:27
1:27
32
10
109
2725.00
0:20.9
38:16
1:24
1:24
30
9
110
2750.00
0:20.8
38:37
1:23
1:23
31
10
111
2775.00
0:21.6
38:59
1:26
1:26
31
9
112
2800.00
0:20.4
39:19
1:22
1:22
29
9
113
2825.00
0:21.8
39:41
1:27
1:27
31
9
114
2850.00
0:20.6
40:02
1:23
1:23
31
10
115
2875.00
0:21.1
40:23
1:25
1:25
30
9
116
2900.00
0:20.5
40:43
1:22
1:22
31
10
117
2925.00
0:20.9
41:04
1:24
1:24
30
9
118
2950.00
0:20.6
41:25
1:22
1:22
30
9
119
2975.00
0:21.3
41:46
1:25
1:25
31
10
120
3000.00
0:20.9
42:07
1:24
1:24
31
10
121
3025.00
0:21.5
42:28
1:26
1:26
31
9
122
3050.00
0:21.3
42:50
1:25
1:25
31
10
123
3075.00
0:21.4
43:11
1:26
1:26
30
9
124
3100.00
0:21.3
43:33
1:25
1:25
31
10
125
3125.00
0:21.9
43:54
1:28
1:28
31
9
126
3150.00
0:21.3
44:16
1:25
1:25
30
9
127
3175.00
0:21.4
44:37
1:26
1:26
30
9
128
3200.00
0:20.9
44:58
1:24
1:24
30
9
129
3225.00
0:21.3
45:19
1:25
1:25
30
9
130
3250.00
0:21.3
45:41
1:25
1:25
31
10
131
3275.00
0:21.4
46:02
1:26
1:26
30
9
132
3300.00
0:20.5
46:23
1:22
1:22
31
10
133
3325.00
0:21.4
46:44
1:26
1:26
30
9
134
3350.00
0:21.1
47:05
1:25
1:25
30
9
135
3375.00
0:21.4
47:27
1:26
1:26
30
9
136
3400.00
0:20.8
47:47
1:23
1:23
29
8
137
3425.00
0:21.6
48:09
1:27
1:27
31
9
138
3450.00
0:21.8
48:31
1:27
1:27
31
9
139
3475.00
0:21.6
48:52
1:27
1:27
31
9
140
3500.00
0:21
49:13
1:24
1:24
30
9
141
3525.00
0:21.7
49:35
1:27
1:27
32
10
142
3550.00
0:21.3
49:56
1:25
1:25
31
10
143
3575.00
0:21.6
50:18
1:27
1:27
31
9
144
3600.00
0:20.8
50:39
1:23
1:23
31
10
145
3625.00
0:21.3
51:00
1:25
1:25
30
9
146
3650.00
0:21.3
51:21
1:25
1:25
31
10
147
3675.00
0:21.6
51:43
1:27
1:27
31
9
148
3700.00
0:21.8
52:05
1:27
1:27
32
10
149
3725.00
0:21.1
52:26
1:25
1:25
31
10
150
3750.00
0:20.4
52:46
1:22
1:22
29
9
151
3775.00
0:21.5
53:08
1:26
1:26
31
9
152
3800.00
0:21.3
53:29
1:25
1:25
31
10
153
3825.00
0:21.5
53:51
1:26
1:26
31
9
154
3850.00
0:20.8
54:11
1:23
1:23
30
9
155
3875.00
0:21.4
54:33
1:26
1:26
30
9
156
3900.00
0:21.5
54:54
1:26
1:26
32
10
157
3925.00
0:21.6
55:16
1:26
1:26
31
9
158
3950.00
0:20.4
55:36
1:21
1:21
29
9
159
3975.00
0:21.3
55:57
1:25
1:25
30
9
160
4000.00
0:21.1
56:19
1:24
1:24
31
10
161
4025.00
0:21.2
56:40
1:25
1:25
30
9
162
4050.00
0:20.4
57:00
1:22
1:22
29
9
163
4075.00
0:20
57:20
1:20
1:20
28
8
164
4100.00
0:20.5
57:41
1:22
1:22
31
10
165
4125.00
0:20.4
58:01
1:21
1:21
30
10
166
4150.00
0:20.3
58:21
1:21
1:21
29
9
167
4175.00
0:20.4
58:42
1:22
1:22
30
10
168
4200.00
0:20.1
59:02
1:20
1:20
29
9
169
4225.00
0:19.8
59:22
1:19
1:19
29
9
170
4250.00
0:19.4
59:41
1:17
1:17
28
9
171
4275.00
0:18.9
59:58
1:16
1:16
28
9
171.2
4280.00
0:2.0
1:00:00
Lengths Distance Time Cumulative Time Avg Pace Best Pace Avg SWOLF Total Strokes
171.2
4,280
1:00:00
1:00:00
1:24
1:13
30
1,567

Total Calories burned: 1,026
Interesting side note: I burn 6 calories every length, and average 9 strokes.

Here's my history of one hour postal events:

Jan 2010: 4,255 SCY

Jan 2011:  4,535 SCY

Jan 2012:  4,350 SCY

Jan 2013: 4,425 SCY

Nov 2013: 4,405 SCY

Jan 2014: 4,560 SCY

Jan 2015: Rotator Cuff Surger (Bye)

Jan 2016: 4,280 SCY