Bilateral Breathing

Today during today's workout when I was focusing on Bilateral Breathing I had a flashback to when I would lifeguard at Deseret Gym and Katie Ostler would swim during her break. She had the best form I have ever seen. It was very fluid and not lopsided at all. The thing that entertained me the most was that she had slight head jerk when her head was in the water and her arms would enter on the side she was not breathing on. The slight head jerk looked robotic in movement. It was a unique thing that I've never seen anybody else do. It didn't affect her efficiency in the water or anything, just a individual characteristic of her stroke that was observed. I wonder how Katie Ostler is doing now. I tried taking her out a few times but she always had something else going on, so I gave up figuring I should just get a clue.

Here's today's workout:

1000 - 1000 Warmup left side breathing only!
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) first set with fins.
1000 - 10 x 100's pull on 1:30 (all under 1:15) odd - left side breathing only even - bilateral breathing
1000 - 2 x (400 IM, 100 IM fast)

4000 yards total

Total Immersion

This morning I got in and went back to practicing left side breathing only:

1000 - 1000 Warmup left side breathing only!
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) first set with fins.
1000 - 10 x 100's pull on 1:30 (all under 1:15) odd - left side breathing only even - bilateral breathing
1100 - 100 Breast, 100 EZ, 100 free(left only), 100 bilateral, 100 Breast, 400 hypoxic breathing (8-1), 100 Breast, 100 IM

4100 yards total

A guy swimming in the next lane introduced himself. His name is Mike and he told me about this website called total immersion.

I haven't had a chance yet to check it out. But it looks good.

Results of the 2009 Utah Masters State Championship Meet

Here are the events I entered with the seed time, goal time and actual:

Event	Seed Time	Goal Time	Actual Time
1650 Free	21:16.48	21:30.00	21:09.10
50 Free	25.51	25.00	25.12
500 Free	5:51.13	5:50.00	5:44.31
100 Free	55.84	55.50	55.22
200 Free	2:02.36	1:59.99	2:03.47

From Swimming

I was most pleased with my 1650, 500, 50, and 100. I was disappointed with the 200. That was my last event and by that time my arms felt heavy. I didn't feel as hyped as the other events and was feeling not so confident that I could meet my goal. But I was pleased that it wasn't worse.

Here's some video of the 500, 100 and 200.

From Swimming

I'm surprised I did as well at this meet given that I took a few months off over winter and only started up again mid February. I'm expecting that the meet in November will be much better as I will be at the end of the season there and ready to wrap it up with a strong finish and good times.

I'm planning on swimming 5 events at the Utah Summer Games this year instead of doing Table Tennis. I'm also planning two triathlons and the Deer Creek Open Water Marathon (10K). So lots of swimming ahead for this year and its starting off on a great note! I had a fun time.

I ended up shaving my head because I was touching up the sides without using a mirror and I went too high on one side and looked like a lopsided doofus so the only way to correct it was just to shave it all off.

"Why are you wearing you hood like that?" - Napolean
"I shaved my head and I don't want anyone to see." - Pedro

New PR in the 1650 - 21:09

This evening I swam the first event of Utah State Championships. The 1650 (They call it 1 mile even though its a little short. 1800 yds is a mile people!).

I did it 21:16 last November and that was pushing it. My goal was to do it in 21:30. I didn't consider that I would go faster! I don't feel like I'm as in good of shape as last November. Well surprise surprise. I did do better. I was wearing some legskins that I bought so some of that speed may have come from that. Who knows.

Anyhow my time came in at 21:09.10. I'm very pleased. Second place overall. I was leading the first 500 and then I slowed up and let the guy trailing me take the lead. His seed time was almost a minute faster than mine. My goal was just to not let him lap me more than once. Well at the end he was only one length ahead and he beat me by 19 seconds. I think he was in a different age group, so I took first for my age group.

From Swimming

So my goal for this November in the 1650 is to get under 21:00. That would be awesome.

Cathi brought the whole crew (except Austin who went to the club). The kids had a ball running around at the top of the natatorium at SDRC. Since they only did the 400 IM and the 1650 free tonight and the rest of the events are tomorrow morning, it wasn't crowded at all. In fact, I was a little disappointed with the amount of competition.

Start of taper

Since I have the meet this weekend I started my taper. I wore my new meet suit and it was OK. It didn't give me the lightening speed that I was told I would get. So since I'm tapering I didn't get the yardage I typically do of course and it was hard not to feel guilty about it.

250 yards free
400 - 16 x 25's sprint on :40
400 - 8 x 50's sprint on 1:30
50 EZ
400 - 8 x 50's pull on 2:00
100 free drill

1600 yards total

Short swim tomorrow, probably around 1000 and then take Wednesday and Thursday off. 1650 on Friday and the rest on Saturday morning.

Starting Over

I reread this page looking for tips to prepare for the channel swim and the first thing that came up was Bilateral breathing again! I remember saying several times, "If I could start over, I would learn to breathe on both sides".

Well that's what I did today. At least I'm going to learn to breathe on the left side just as comfortably as the right side. So today I didn't take one single breath on the right side. Once I go about a month of breathing on the left then I'll alternate to breathing every third stroke so I don't go lopsided on the left side too. It felt like I was running backwards, it was kind of awkward, but I got used to it. At first I didn't feel like I was getting enough air, but I kept telling myself, "Your getting just as much air you doof. You're just experiencing something new, so just deal with it!"

Did the traditional routine and my times weren't that slower than normal. In fact they were right on (except my 1000 warmup was a minute slower):

1000 - 1000 Warmup
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) first set with fins.
1000 - 10 x 100's pull on 1:30 (all under 1:15)
100 Breast
100 Fast (1:10)

3200 Yards total

Make up

Didn't get to swim yesterday so I felt like I needed at least 4000 yards today which I did:

1000 - 1000 Warmup
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) first set with fins.
1000 - 10 x 100's pull on 1:30 (all under 1:15)
100 Breast
500 - Hypoxic 50's on 1:15 - 1:30 10 breaths on first, 1 breath on last 50
100 Breast
200 Free Fast - 2:25
100 IM

4000 Yards total

Good swim (1:16)

Lower back

Last Friday while swimming I noticed some compression in my lower back. So I scheduled an appointment with Dr. Mark Dudley for this morning. I'm sure glad I did cause this morning it was still giving me trouble. Here's what I did:

1000 - 1000 Warmup
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) first set with fins.
1000 - 10 x 100's pull on 1:30 (all under 1:15)
100 - 100 Breast
200 - 200 IM warmdown

3300 Yards total

The appointment with Dr. Dudley sure felt great. Also helped my right shoulder. He had me stand on a thing called an Ironman Resolution. Man that was awesome. I'm going to have to look on ebay for one of those.

New Record - 6 miles

400 - 200 IM, 200 Free
750 - 10 x 75's kick (25 fly, choice, fly) on 1:45
1000 - 5 x 200 IM's on 3:45
1200 - 12 x 100's Descend 1-4 on 1:30
600 - LA Freeway (since it was just me, every 4th 25 go fast)
100 Easy
500 - LA Freeway
200 kick no fins
500 - 5 x 100's free on 2:00 every odd 100 under 1:10, Under 1:30 on even
400 - 8 x 50's kick free free and fly w/fins on 1:00
600 - 3 x 200's free with fins on 4:00, 2nd set no fins
400 - 8 x 50's fly kick with fins on 1:00
200 - 4 x 50's fly kick without fins on 2:00
1000 - 1000 Free (LA Freeway)
600 - 4 x (25 free drill, 25 free no breath, 25 free drill, 25 one arm fly, 25 fly, 25 other arm fly) all 25's on :40
800 - 16 x 50's free, choice drill on :55
1000 - 500 (under 7:00 - not quite (7:02). 5 x 100's pull on 1:30
350 - 7 x 50's (25 breast, 25 free) no rest Warmdown

10,600 Yards total

My arms weren't as beat up as last Saturday, but it took longer. It took me 3:39:22 to do this workout where last week I got 10,000 just under 3 hours. Lots of kicking and more rest between sets. Felt great about this workout.

USMS March workout

This workout comes from Susan Kirk of the Berkeley Aquatic Masters team in New Jersey.

600 Warmup - 200 free, 200 IM Drill, 100 Kick, 100 Swim
600 - 3 x 200's free (:20 sec rest between sets). Count strokes on first 25 and reduce by one per 25. If you use up your allotted strokes, then side fly kick the rest of the way.

500 - 1 x 500 on 7:30
800 - 2 x 400's free on 6:00 Negative Split
900 - 3 x 300's free every 4th 25 fast on 4:30
800 - 4 x 200's free descend 1 - 4 on 3:15
100 Easy on 2:00
500 - 5 x 100's IM on 1:45
200 Easy last 50 double arm backstroke

5000 yards total

My shoulders were way tight and the 500 was tough. Need to stretch before getting in. Also my lower back feels compressed. I need to go see Dr. Mark Dudley. Tough workout.

Inspired by Biggest Loser

Cathi and I watched Biggest Loser again from this week. I'm telling you that show is awesome. It's so much better than Survivor which is also a great show. But watching those players sweat and workout made me want to do better myself. Weighed in this morning under 200. Finally! 199.8

Did 4000 yards this morning:

1000 - 1000 Warmup
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) first set with fins.
1000 - 5 x 100's pull on 1:30 (all under 1:13), 5 x 100's pull on 1:25 (all under 1:13)
100 Breast
500 - 10 x 50's hypoxic 10 down to 1 per 50
100 EZ
200 Free
100 Back

4000 Yards total

No more shaving

Last time I had a meet I shaved for it and while I felt faster in the water I was paying for it for many weeks afterwards. My chest especially was really itchy because of all the new hairs coming in. It was awful. I vowed I would never do that again.

So to compensate I decided to get a faster suit. I can't afford those really cool full body suits that cost over $300. But I did get a pair of leg skins. I'm looking forward to trying them out.

Today I didn't have much time. I was late getting in and had to get to work so I only did 3000 Yards:

1000 - 1000 Warmup
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) first set with fins.
1000 - 2 x (5 x 100's pull on 1:30) first set of 5 under 1:12, 2nd set under 1:10

3000 yards

New Distance Record and Planting a seed

This morning I got up at 6:15 and went over to Layton Surf N Swim for a new attempt at a distance record. Here's what I did:

9900 - 9 x (1000 free, 100 Breast)
100 - 100 EZ

10000 yards

About 3000 yards into it, the middle aged guy who is fast and I see every time I swim on Saturday got in. His name is Mike. I asked him if he ever thought about doing the English Channel. He said he thought about it, but not seriously. I told him of my goal to do it in 4 years. I also asked if he heard of the Deer Creek open water marathon. He said he did. He asked how many people did it. Last year I think there were about 15 people doing the 5K and 4 doing the 10K. I told him I was doing the 10K this year. It would be nice to have a partner with similar goals.

This long swim kicked my butt. On the last set I felt like my shoulder were "grinding". The pain felt like an engine running with no oil. My shoulder joints felt like they were rubbing and it wasn't a nice pain, but with it being my last set, I wasn't about to give up I just kept it going, just not as fast or intense of stroke. It took me 2:50 to swim 10000 Yards. I had three Buzz bites over the course and a full liter of water. I stopped for probably 2 minutes over the whole course as well. Felt really great about this swim.

I was just as tired and feeling triumphant as when I did the Pocatello bike ride, or when I climbed Mt Harrison. My stomach was completely empty and I felt like my body was starting to eat itself as far as taking calories. Had a good breakfast when I got home.

Losing it

Finally getting my weight down. This morning I weighed in at 201.6 so I should be under 200 by the end of the week if I keep up the 2 hr/per day workouts.

Here's what I did today:

1000 - 1000 Warmup
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) first set with fins.
1000 - 10 x 100's pull on 1:30 (all under 1:15)
100 Breast
500 - 10 x 50's hypoxic 10 - 1 per 50
200 - 100 Breast, 100 Fast (1:07)
200 - 100 Breast, 100 EZ

4000 Yards total

Good workout!

Gotta love ornery old ladies

This morning when I got to the pool, all the lanes had at least one person in them. I asked a large old woman if I could share a lane with her. She pointed to the deep end where there is a missing lane line. "There's room down there." I smiled and said, "Oh, thanks". So I got in and swam my normal routine:

1000 - 1000 Warmup
1000 - 2 x (100 flykick, 100 freekick, 100 fly kick on back, 100 flutter kick, 100 Free) first set with fins.
1000 - 10 x 100's pull on 1:30 (all under 1:15)
200 - 100 Breast, 100 Fast (1:08)

3200 Yards total

I was planning on 4000 yards today, but realized that I really need to get in as many hours today as possible since I need to leave work early for a youth activity. The deep end wasn't as wavy as I thought it was going to be. It wasn't too bad. So no hard feelings Rolly Polly Old woman.

Swim after crappy racquetball

Today I was playing crappy at racquetball, plus it was too many people for one court so I went swimming instead which was a great idea cause my swim went great:

1000 - 1000 warmup
1000 - 2 x (100 Fly kick, 100 Free kick, 100 fly on back, 100 back kick, 100 drill) first set with fins
1000 - 10 x 100's pull on 1:30 (all @ 1:12)
600 - 2 x (100 EZ, 100 Fast (1:10, 1:07), 100 breast)

3600 Yards total

Some stupid lady in the next lane took my kickboard and then left it on the other side. Took me a few minutes to find it and then walk all the way around the big Layton pool to get it. Bought a big permanent marker on the way to work to mark up my kickboard so nobody ends up thinking they can just use it.