Monday, May 18, 2015

Getting faster

This morning I met Chad at 24hr pool in Sugarhouse.  I was a little late and started the swim after he already did the warmup.  Here's the workout:

400 - 4 x 100’s free fast on 1:25 (Got under 1:15 on each)
1200 - 4 x 300’s bilateral breathe on 5:00 (4:15)
2000 - 4 x 500’s pull/snorkel on 7:30 (7:00 pulling but 7:35 w/snorkel)
1000 no equipment free
6 x 100’s on 1:40 (1:20)
400 cool down

5,600 yards total

Shoulder was feeling it on the faster than usual pace of those 100's but not terrible pain.

Friday, May 15, 2015

Palindrome day - 5/15/15

Last night I messaged Chad asking if I could swim his workout with him:

Started at 0400 at 24hr in Sugarhouse.  I'm quickly becoming a fan of this place.  They actually keep the pool cool compared to most other places.  Keep forgetting to take a temp but I'm guessing around 81 or 82.

Here's the workout:

Warmup:
300 Free
200 Kick with fins

Main Set:
6 x 100’s free Strong on 1:40 (averaged 1:20)
        500 pull with buoy (bilateral breathe)
        50 backstroke easy
        3 x 200’s freestyle on 3:00 (averaged 2:50)
        300 free (no equipment) - swim strong (got 3:55)
150 kick with fins
75 IM (minus fly)
Push off the wall and immediately flip-turn and swim back (5 yards total)
75 IM (minus fly)
150 kick with fins
300 free (no equipment) - swim strong (got 3:57)
        3 x 200’s freestyle on 3:00 (averaged 2:58 ouch!)
50 backstroke easy
500 pull with buoy (bilateral breathe)
6 x 100’s free Strong on 1:40 (averaged 1:21)

Cooldown:
200 Kick with fins
300 Free

Total: 5555 yards

Shoulder was pretty sore the last 1000.  Speed was good today, just bummed that it had to be accompanied by pain in the right shoulder.  Took  a couple advil and its fine now.  Just annoying that I can't swim more than 3 miles without having trouble.  Trying to be patient...

Thursday, May 14, 2015

Less than ideal week for swimming

On Monday I had to coach SDM, and so I swam with Chad on Tuesday and only was able to swim part of his workout.  Here's what I did with him:

4 x 250’s - 200 free + 50 backstroke on 3:45
6 x 50’s 3 front / 3 inverted(backstroke) flutter kick :15 rest per 50
4 x 500’s - 400 free + 100 backstroke on 8:30

I did capture quite a bit of pics of him though, which I still need to organize and get to him.  Here is the man himself, on film.
 But after the 4th 500 I stopped.  Shoulder was sore and I didn't really want to push it.  Then the past few days I had a "Hackathon" at work so I have been spending 13-15 hour days at work getting my project completed.  It was fun and mentally stimulating, but far from physically stimulating.  I have a scout camp this weekend so that also rules out an open water swim on the normal Friday outing.

Bummed.

Only 3,300 yards this week.  Pretty lame.

Next week.


Monday, May 11, 2015

Long workout with SDM

So I organized a "long" workout for a select few people that also swim with South Davis Masters (SDM).  This was NOT included with Masters as we were swimming during open lap time and those who participated had to either be members or pay the one day fee, not just the masters fee.  There was no coach on deck.  Basically an informal group of friends working out together.  Here's the workout I did:

Warmup
        600 free

Main Set
8 x 200’s free desc 1-4
rest extra :30 after 4
400 kick with fins
4 x 400’s even free odd choice
200 back
2 x 800’s pull
200 easy

6,200 yards total

My shoulder started to ache so I stopped there, but the others in the group swam an additional 1,600 yards.  Afterwards many of the swimmers said that was the longest swimming workout they've ever done.  (or done in a long time)  Pretty dang cool.

I bought a camera this weekend to prepare for Chad's English Channel swim.  I tested it out and it is so sweet!  Here's a pic I took of Oliver that turned out nice!

Also I had my final visit with my Physical Therapist, Grayson Doar and she gave me a clean bill of health on my shoulder and said I could continue what I'm doing and just to listen to my body and don't push it.

I noticed after last Friday's workout that I had a huge chaffing spot on my right shoulder and absolutely nothing on my left.  I'm definitely lopsided.  I really need to plan to have my stroke videoed so I can see what the heck I'm doing!



Monday, May 4, 2015

Finally able to hang with Chad

Up till now I've had to cut out early of Chad's Monday workouts.  Today I was able to swim the whole thing.  Shoulder is feeling pretty awesome now.

Warmup
4 x 100s IM Order
8 x 50s kick with fins on 1:00

 Main Set
 2 x 1000s bilateral breathe or snorkel on 15:00
 8 x 150s - 50 kick + 100 stroke (rotating thru)
 4 x 300s odd pull, even PT paddles on 3:15/3:45
 8 x 100s fast on 1:30 (held 1:22)

 Cooldown

 400 easy

6,500 yards total in 2:15

 Then I went to work and did the treadmill for 50 minutes, and lifted weights for 40 minutes.


Monday, April 27, 2015

GSL Cleanup and early Monday Morning swim with Chad

Friday April 24th, 2015:


Last Friday Josh picked me up on the way out to GSL.  He also had with him Richard Cudlip, visiting from the UK.  He's a regular swimmer at the infamous Tooting Bec Lido in London.  He was in town visiting his sister for her birthday and this trip he was able to get a taste of various open water venues in the state.  Today was our turn to introduce him to the Great Salt Lake.



The water temp was @ 61°  and pretty choppy.  Wind was coming in pretty strong from the west so we swam fairly quickly along the break-wall towards Saltair, but coming back was slow going.

Distance: 1 mile
--------------------------------------------------------------
Saturday, April 25th, 2015:

Saturday Morning we met up at 10am to do a cleanup service project.  I'm grateful for those who came, and we got alot of work done, but I'll admit I was pretty disappointed with the turnout.  I had invited folks from outside of SLOW club and didn't get a single person outside the club, except for a new friend of mine who is training to be a Navy Seal that I'm coaching.  His name is Jarred.  The thing about the Seals is they have this special stroke called the Combat Side Stroke.  Anyway he swam after the cleanup with me out to the red buoy and back.

Afterwards I took the older kids to a swim meet for the afternoon session.  The morning session, Oliver and Sam swam.  I really wish I could have gone to see those two cute little boys do their thing. Oliver got DQd in the 200 breaststroke (which is why I really only wanted to sign them up for freestyle events as their still newbies to the strokes with all their particularities.  Anyway they did good in the 50 free.  Here's all their times:

50 free:
    Oliver: 55.35
    Sam: 46.52
    Isaac: 45.94 (Isaac's video)
    Jonas: 45.80 (Video)
    Lucy: 44.96 (Video)


Distance: .33 mile
-------------------------------------------------------------------------
Monday, April 27th 2015:

This morning I got up at 2:20am to meet up with Chad at the Sugarhouse 24 hr.  I got in the water at 3:40am and swam:


Warmup: 400 free, 75 free, 125 stroke
Kicking: 6 x 50’s kick with fins on 1:00
Distance: 1000 free with snorkel, 200 kick, 1500 freestyler paddles
Easy: 300 easy
Strong set: 6 x 100’s free on 1:40 (got all under 1:22)


Cooldown: 300 easy

4,800 yards total
------------------------------------------------------------------------------
Tuesday, April 28th, 2015 after coaching the pre-comp team at Rush, I swam:

300 free easy
400 - 4 x 100's kick with fins
500 free with finis freestyler paddles on 7:30
600 free straight at 1:24 pace
700 - 500 free at 1:24 pace + 200 kick no fins


2,500 yards total


Thursday, April 23, 2015

First 2 mile swim post-surgery

Met with Chad at 3:30 at the 24 hr fitness in Sugarhouse.  Swam:

500 warmup
300 kick
10 x 250’s - 200 free + 50 backstroke/breast on 4:00
Only was getting about 10 seconds rest is all.
6 x 50’s kick with fins: 3 front / 3 inverted(backstroke) flutter kick :15 rest per 50

3,600 yards total

I bought my tickets to England last week.  Pretty excited to watch Chad tear it up in the Channel in September!


Tuesday, April 21, 2015

Big fat liar

Last week I had an appointment with Dr. Doar.  She didn't come out an ask me "are you swimming"?  But rather "Are you going crazy not swimming?  I said no.

Granted, I'm not swimming a ton, but I've already begun.  My go ahead to swim date which she called to confirm with Dr. Gardiner is April 25th. 

So after that date.  I can swim without guilt.  Well actually I'm already swimming without guilt.

Last Thursday I did a one on one lesson with a Navy Seal aspirant.  On Saturday I spent 5 hours going through the CPR/AED and First Aid re-certification training.  Oh man, what a pain.  The instructor put on a song during the CPR practice saying that the temp should match "Staying alive" song, and actually played the song.  I felt a little goofy, so I started my own disco moves to it:

video


This morning I went to the dentist and realized after getting my next visit in October that by the time I get my teeth/gums worked over again, I will have already returned from England and Chad will have swam the channel.  Pretty exciting!

Saturday, April 11, 2015

Chad's English Channel Qualifying Swim

Yesterday I went out with Chad, Josh, Julie and Sam to the GSL for a swim.  The water felt nice.  I took a temp several times outside the marina and they read 64!  My digital one that I bought at the boat ramp read 62.

The swim was nice and I was able to keep up with Julie.  Shoulder felt great.  Didn't cause me any trouble.  There was a little bit of chop coming from the northeast so I preferred breathing on the right to avoid any water getting in my mouth.  

After today's swim we realized that we really ought to get out on Saturday for Chad's swim.  I stopped at the store on the way home to get some supplies.  

---------------------------- Saturday, April 11th -----------------------------

This morning I got to the boat ramp at 8:15am to eat my breakfast and get all ready for when we agreed to start.  I layed up the sun screen.  It was a very sunny beautiful day.  I took a preliminary reading with my digital thermometer at the boat ramp and it read 53°F !!!!!  Wow, we should stall a little and let the sun heat up the water just a little.

Chad gets ready to start.  Photo: Josh Green
Eventually 9am came around and Chad shows up.  He was late cause he forgot the backrest on his kayak.  My lower back was grateful he turned around instead of just saying "Screw it".  We took a temp with the traditional mercury read thermometers, and it read 55° in the marina!  We were hoping it would be a little warmer out in the water and the temp didn't seem to phase him.  It was a pretty calm day and no forecast for any kind of trouble with wind or rain so we decided to head out to Antelope Island and turn around about 3 hours into it and come back.

We took off and there was a slight breeze from the north, but nothing terrible. Just enough to cause about 1 foot wavelet that sometimes would crash over my bow and spray salt water all over me.  Not a big deal, but my gloves started to get salty.  I pulled out one of my "jokes" that I bought at the store.  Hulk gloves that actually ended up being really nice to have.  They were waterproof and had lots of foam so they were very comfortable to wear.  I put them on and it took a couple hours for Josh and Chad to even notice.  Haha!  I guess I look hulky naturally or something.  (Yeah I wish)

Looking strong.  Photo: Josh Green
After every feed I stopped and updated the log, while Josh would resume paddling, then I'd paddle like mad to catch up, and take over the support on the right side.  Chad really likes to breathe on the right side.  I don't have a problem with that unless it creates some kind of imbalance that introduces pain.

Every feed right from the start was like clock work.  30 minutes after the previous one.  At the first feed the temperature showed me 57° and the digital thermometer 55°F.  Woah!  That's significantly cooler than the 61 degree threshold.  I asked how he was doing and he said "fine", his feet were a little cold, but his core was fine.  He said he didn't even feel cold.  Awesome!  

My log that I maintained during the swim.
The first hour and a half the water was slightly choppy, but then it calmed down to just a ripple.  It was nice to get a bit of a break with the headwind.  Every feed was pretty flawless.  I'd wave him down, and he'd take two more strokes and stop just in time for me to hand him his bottle.  He didn't complain, or even make any requests for specific items to consume.  I'd alternate between his Perpetuem mix and gatorade, and at the two hour mark gave him his first solid: 2 little debbies.  He said they tasted a little salty.  Ha!  Everything tastes a little salty when eating them in the GSL.  He was cracking me up with some of the comments he'd make on this swim.  He was in very good spirits.  He said he forgot to over lube in his groin area and teased Josh about him greasing that area for him.

He said his face was taking a beating with the salt.  Particularly under his goggles.  The wind had died down, regardless I suggested that we go 3.5 hours north, that way when we head back south and get the push from the current and breeze so that we don't end up arriving at the marina earlier than the 6 hour target.

After finishing entering the information in the log from his second feed I quickly opened my waterproof container and called Cathi to give her an update.  She said that the tracker wasn't working and that it only showed one dot still at the boat ramp.  I checked the spot, and sure enough it was off.  I tried powering it up, but it wouldn't.  Dang, batteries were dead.  I opened the battery compartment and realized that I had backup AA's and the spot takes AAA batteries!  Doh!  OK now I know to pack extra AAA batteries.  So I asked Cathi to please update facebook with his status as many people would be curious.  Sorry Chad!  But if this is the only snag of the swim, it will be fantastic.

At the 8th feed, after asking how he felt (mostly concerned about the temperature taking a toll on him) and he mentioned fine except for some pain in his shoulder.  I gave him a couple
acetamenophen tabs (200 mg total).

Man I was sick of seeing
50's.  This is a legit
swim!
It ended up being perfect to turn around at 3.5 hours, cause it took a few minutes more than 2.5 hours to get back.  The breeze was fairly constant and gave us a nice push heading back.  For the first three hours the temperature stayed below 57, and at the turn around point it finally hit 58. At the four hour mark it hit 59° and stayed there until the final feed at 5.5 hours into the swim, I finally got a 60+ reading (61 degrees).  As we got near the marina opening Josh pointed to the outlook and there was Chandra and Chad's kids with posters off in the distance cheering.  When we got to about 100 yards from the marina opening Josh shouted that the temperature had risen dramatically and he got 65 degrees.  I took a reading to confirm and indeed the last 200 yards or so the temp had jumped 4 degrees.  Wow!  

Nearing the finish!  Photo: Josh Green
He finished strong and got out at 6:03:29.  The average temperature of the entire swim came to 58.1°F.  He swam strong and his stroke rate remained about the same.  He only dropped from 65 down to 61 at the very end.  The cold temperature seemed to have practically no affect on him whatsoever.  The salt did a number on his lips and tongue which was to be expected.  He mentioned that the pain in his shoulder went away as he realized that he was doing a thumb first entry and when he focused on doing a proper entry that his shoulder pain went away.  Glad he was able to figure that out, and correct it.

I'm so proud of that guy!  I was holding off getting tickets to England until this swim was over and now I can very confidently purchase those tickets!  He did outstanding and given a great day out over the channel, we're gonna make this happen!  Very happy for him.

Thanks to Josh for coming to assist paddling for the swim.  It was nice to have someone to talk to, as well as cover for me while I was taking notes in the log.  Thanks!

Here's a highlight video I produced:


Monday, April 6, 2015

Group swim in GSL

Last Friday I met up with Chad, Jason and Sam at the GSL.  We made our way into the water which felt much cooler than 60 degrees, however the many readings I took from my watch resulted in 60.0°F even at the lowest.  After the swim I picked up another thermometer cause I don't trust my watch is correct.  I'll confirm its accuracy next week.

We swam out the marina and then along the deep channel along the breakwall.  We swam to the second red buoy and then turned back.  It was 1 mile exactly for that route.  I was pretty cold.  Everytime the group stopped to wait for me at the buoys, we talked briefly and I was shivering in the
water.  Not terribly, but I was cold.  I had to keep moving.

The inside of the marina felt cooler than outside.  It was nice to have a group to swim with.

I also swam with the South Davis Masters group last Friday morning, so I got in 3 miles of swimming total on Friday.  Pretty good.

I met with Dr. Gardiner on Thursday and he said I just need to continue on with the PT and keep stretching.  No word on the official thumbs up for getting in the water though.  Kind of don't ask, don't tell policy at this point.

This morning I swam with Chad at 24hr at 4am.  Here's what I did:

Warmup:
    200 breaststroke + 400 kick with fins

Main Set:
    6 x 100's free on 1:40
    2 x 50's back on 1:00
    8 x 200's free on 3:15
    4 x 50's breast on 1:00

3,100 yards total