Wednesday, November 30, 2011


Last night I was with the scouts and we played dodgeball.   I threw the ball pretty hard a few times and each time my left shoulder had a quick little pain.  Weird thing is I'm right handed and throwing with my right shouldn't have affected my left shoulder but it did.  After a couple games, I quit playing.

This morning when I got up at 0400, I couldn't lift my left arm without serious pain.  I went back to bed, I was so tired.  But then I realized I should at least go in, sit in the hot tub and try to stretch it out and really do an assessment of it in the pool.  I got there, sat in the hot tub for about 10 minutes and then got in the pool at 7:00.  I started out with:

1000 - 10 x 100's alternate free and breast :10 ri
No pain at all on breast, but left arm recovery on free was pretty painful. But bearable and seeming to get better so I continued...
1000 - 10 x 100's alternate kick (no fins) and free :10 ri
1000 - 10 x 100's all free on 1:30-1:40
Then did the above set all over.  The left shoulder was getting better and less painful as the workout went on.

6,000 yards total in 2:15

By the end, it was just an annoyance and not really a pain.  Stopped at Walgreen's on the way to work to get some heat patches and man those are awesome.

At any rate this month has been a good month.  In fact it breaks my last PR of the furthest distance in one month.  Last record was 145 miles.  This month I swam 147.3 miles (259,250 yards).  Not too shabby.

Tuesday, November 29, 2011

The best showers in Davis County

Another bonus to showering at 4:40am is that
the water pressure is all yours!  Nobody
else is up that early taking your water
pressure.  I love getting blasted with hot water!
One great thing about the South Davis Rec Center is the showers.  They are very powerful and plenty hot.  I've been to just about every facility in Davis county, many in Weber and Salt Lake Counties and SDRC has the best showers by far.  I'm out the door at 0415 almost every day just so I can have a nice shower before my swim.  This is my cup of coffee.  I love a powerful hot shower.  But after my swim, I go with a cold one so I don't get too soft.

Today's workout was a copy of 2010's Spooky Swim workout, except I had to cut it short a little and modified it to this:

1000 - 400 Free and IM, 200 choice
800 - 8 x 100's kick IM on 2:45
1600 - 16 x 100's pull on 1:30
800 - 4 x 200's Drill (100 left/right arm, 100 fingertip drag) on 4:00
400 free build each 100.  1:00 ri
600 - 2 x 300's free build by 150.  1:00 ri
600 - 3 x 200's free hard (MUST GET 2:30 or your rest gets cut by :15!) on 3:30 
I was very happy to get 2:21-2:24 on all those
400 - 4 x 100's free fast (must get under 1:15) on 1:30
Got 1:11-1:12 on all
300 - 6 x 50's free sprint
400 - 4 x 100's choice moderate 
300 Easy
Do again:

1000 - 400 Free and IM, 200 choice
800 - 8 x 100's kick IM on 2:45
1600 - 16 x 100's pull on 1:30
800 - 4 x 200's Drill (100 left/right arm, 100 fingertip drag) on 4:00
400 free build each 100.  1:00 ri
600 - 2 x 300's free build by 150.  1:00 ri
600 - 3 x 200's free hard (MUST GET 2:30 or your rest gets cut by :15!) on 3:30
I got 2:29 on the first one and picked it up on the other two and got 2:22,2:25.  I ran out of time and had to get to work so I did a warmdown and got out.
200 cool down (100 back, 100 free)

13,200 yards total  - Much better day than yesterday

How are the showers at your pool?

Monday, November 28, 2011

Coaches, Coaches, Everywhere...

Last Saturday during my swim there were probably 3-4 coaches on deck directing adult swimmers.  Many of them talking with their students for A LONG TIME.  I realize it's really none of my business but I couldn't help but notice that some of them were talking for thirty to sixty minutes without doing a single stroke in the water.  I was so curious as to what wisdom was being imparted in that amount of time.  Then I thought, gee, maybe I should get a coach.  I've been there before and it's been actually very motivational to be held accountable to someone.  But then a voice popped in my head and I really don't know why.

"So you want someone to coach to you?  You want a methodology do you?  There are many willing to teach you the philosophies of men, mingled with aquadynamics". 

 I almost laughed in the water.  There are many folks out there who don't really have any business teaching swimming.  For example: most scoutmasters.  However there are a ton of qualified people with significant background to be a great resource eager learners. Anyway, I just find it amusing that there are so many so called "experts" and "coaches" out there eager to feed the masses..... for a buck.  Given the quantity of coaches out there, make sure that you pick one that REALLY knows what they're doing, especially if they're gonna charge you.  It was really odd that I was going through these thoughts because this weekend, Steven Munatones also posted the importance of a good open water coach.  You can read that here.

Anyway I had a great day off yesterday and my upper body was rejuvinated.  I even got a word from Anne Cleveland congratulating me on my significant mileage.   However she said not to forget the importance of recovery and that it is a vital part of training.  So this morning's swim was cut back a bit to allow for some active recovery.

1000 free easy
1000 - 10 x 100's free on 1:30
1000 - 1000 kick with fins
2000 pull
1000 - 10 x 100's free on 1:30
1000 - 10 x 100's back on 2:00
2000 free
1000 - 10 x 100's free on 1:30

10,000 yards total in 2:45

I was feeling pretty crappy the whole time.  Felt like giving up after 5000, but stuck with it to get my 10K.  Hoping for a better day tomorrow.

Saturday, November 26, 2011

It's more about the choices YOU make that forges your destiny, than your DNA

This week's total comes to 94,600 yards total (53.75 miles)  That is a new PR.  The previous record was 79,500 yards which beats that record by over 8 miles.  And that's even with Sunday off (I always take Sunday off), and Thanksgiving day off.  Those yards were done in five days this past week.  So it was a pretty good kick butt week.  I'm only one week away from finishing the 250 mile Virtual Open Water Marathon Race which started less than 2 months ago.

Yesterday afternoon while I was at the big Day After Thanksgiving dinner with my extended family, I was talking with my Dad and he said that he often gets asked by his friends where I get my swimming, from my Mom or Dad.  His answer, "I have no idea".  This was something I often have wondered also.  I asked my Mom and Dad yesterday to estimate how far they have swam in their entire life.  The number totaled around 3 miles.  Wow!  So I swim more in a couple hours than they have in their whole lives - combined.  That got me thinking and I thought to myself this morning, you know its more about the choices YOU make that forges your destiny, than your DNA.

This morning it felt great to sleep in a little.   I was in the water at 0805 and did the following:

2 x {
1000 - 10 x 100's free on 1:30 long, strong strokes
1000 kick
2000 pull
I just need one more ice bag for the other
shoulder, then I'd really look like a
Linebacker wanna be.

1000 - 10 x 100's free on 1:30 long, strong strokes
1000 - 10 x 100's backstroke on 2:00.  Focus on extended stroke and shoulder rotation
2000 pull

16,000 yards total in 4:25

I felt great and wanted to do 4,000 more yards to get an even 20K, but figured I already spent half the day away and wanted to get home and spend time with the family.  

Amazed that my shoulders and and upper back are only slightly sore and not completely nonfunctional given the amount of use they've been put through.  Been icing them and massaging them and I think that is really making a difference.

Friday, November 25, 2011

Black Friday 20 mile swim

I took the time before going to bed on Thanksgiving day to write up this workout:

2000 - 1 x 2000 free nice and easy warmup
3600 - 2 x 1800's fast(timed), slow (pull)
4500 - 3 x 1500's descending
4800 - 4 x 1200's 
(12 x 100's free, 12 x 100's one arm fly, 12 x 100's back, 12 x 100's free)
(14,900 so far)  
5000 - 5 x 1000's Pull/free/kick/pull/free
Shoulder blades started to really hurt.  Took 800 MG Ibuprofen and by the last 1000 it was all better.
4800 - 6 x 800's - 3 free, 3 pull
4200 - 7 x 600's – first two – kick, next three free, last two pull
(28,900 so far) Almost there!
3200 - 8 x 400's on 6:00 (bank :05 per set)
1800 - 9 x 200's IM odd/free even on 3:15, 2:45
Cathi showed up after I did the first set of 200's.  Apparently she ran to SDRC from home (20 mile run).  So she sat in the camp chair I setup and watched me on the remainder of this workout.  It sure helped boost my spirits to have her there smiling at me.  
1000 - 10 x 100's on 1:30 desc 1-5 (1:22-1:23, 1:18-1:20, 1:16-1:17, 1:12-1:13, 1:05)
I was so surprised that I was able to pull 1:05's at the very end of this VERY LONG workout.
400 pull cooldown

35,300 yards total = 20 miles in 9:48

I got out about 4 times to go to the bathroom, and get some snacks from my bag.  I was only out of the water for less than 5 minutes.  This is a new PR in the sense that I've never swam this far in one session.  Last year I did 40,000 in one day, but that was split into a morning and then coming back for an afternoon swim.  This one was all at once.  

I'm feeling great even after all that.  No issues with the shoulders, just some knots around my shoulder blades.  But that can be fixed with a little massage action with the magic wand.  Looking forward to tomorrow's short 15,000 yards.  Plus I'll get to sleep in a bit.  After tomorrow's workout I'll have a new weekly PR for distance.

Wednesday, November 23, 2011

Pre-Thanksgiving cold water swim - 700 yards in 48° water

Met Goody, Josh and Jake at GSL Marina at 4:15pm.  Goody shared with me his draft plans to become a member of the International Ice Swimming Association.  He's been very busy.

Getting in is actually the easiest part
of the whole process.  The finish
and the recovery is the toughest.
We gathered at the boat ramp and took a temp.  My thermometer read 47.6°F.  The sun was quickly going down and I wanted to get going, so I went ahead.  I wanted two laps of the boat ramp to Marina opening.  Each lap being .21 miles or 350 yards.  Getting in was easy.  The start was easy.  Halfway through the second lap I noticed my muscles in my chest and triceps were "Sticking".  Like they were literally freezing.  I was starting to hurt.  The last half lap was the hardest.

I finished at the boat ramp and noticed my watch read 9:40 so I backed up a bit and went up to my shoulders and hung out until 10 minutes exactly, then I got out.  I immediately noticed that my left and right shoulders were rubbed raw from my scruffy jawbone when breathing to the side.  Looks like from now on when swimming in the GSL, even if it's a measly 700 yards, I'll need to put just a dab of channel grease on my left and right shoulders.

This was a tough week for me.  I got dressed and ran up to the car to warm up.  I don't like shivering and chattering away even among friends.  I realize that every one of them go through the shakes just like I do, but it's a little embarrassing, I don't know why I feel that way.  I suggested that next time we all go at once so we don't have to wait around and recover after the swim while others are just starting.

I told Josh, I'm still not convinced that I'm even considering setting a goal to be on the International Ice Swimming Association.  I think I'll stick to my 2 lap 10 minute swims.  It's going to get harder as the water gets colder, but the distance at this point will not increase until I'm more confident and able to strengthen myself mentally especially beyond the 7 minute mark.

Happy Thanksgiving everyone!  Looking forward to a day to rest and recover then kick it into high gear on Black Friday!

New secret weapon (well no longer a secret anymore)

I've been a good boy icing my shoulders off and on all day long, which is great.  My shoulders don't give me any trouble, but lately it's really been the muscles that surround my shoulder blades.  They're getting a little knotted up.  I don't feel like going to see a massage therapist, so I broke out The Magic Wand!  This thing is awesome.  I had Jonas push it into the grooves around my shoulder blades and really work those knots out.  That was the best thing I could have done, because this morning's swim had no knots or tightness whatsoever!  The result is actually better than when I have gone to a massage therapist for the exact same thing.  All I've got from a massage is a slight improvement, but $50 poorer.  This thing pays for itself in two sessions.

I did an exact repeat of monday, including the time it took:

12,000 - 6 x 2000's free, odd no equip, even pull
1000 kick with fins
1100 free strong
100 backstroke

14,200 yards (8 miles) total in 3:30  Felt great!!!

Looking forward to a mid week day off tomorrow to enjoy thanksgiving, but come Friday, Cathi has given me special permission to put in a crazy day.  I plan to swim 20 miles on Friday.

I finally caught up with Will in GTD, and have my sights on Larry Hartley and Tim Martin.

Tuesday, November 22, 2011

Happiness is.....

Happiness is swimming over 4 miles before I would have hit the snooze button at 7 in an alternate universe.  

This morning I actually hit snooze once, but still was in the water promptly at 0500.  Seems like these 2000 sets are something I enjoy, cause its just swim, swim, swim.  Not really focused on speed.

14000 - 7 x 2000's free odd no equip, even pull
100 back
100 grandpa breaststroke

14,200 yards total in 3:38

The last 2000 I really poured it on the last 200 and ended in a full blown sprint.  Felt great!!! 

Goody called me yesterday and he's really got his mind wrapped around becoming a member of the International Ice Swimming Association.  To join, you have to swim 1 mile in 41°F water.   Goody told me that the founder of the association said there are only 2 people who have accomplished the requirements in the United States.  What the?!  

 I also got an email from Jack Bright yesterday and he advised that once the water gets that cold you really should go at least twice (three times max) per week. Staying in the water 10-20 minutes, With a 22 minute absolute max.  Problem is,  I would have to do a full blown sprint to get a mile in under 22 minutes.  My fastest mile in a pool is 22:33.  Now throw in water where after five minutes you can't feel your hands.  I hate to be a realist, but I don't think swimming 1 mile in under 22 minutes in 41° water is possible for me this year.

When you're in the water that long, it's not just a matter of being tough.  You're literally playing with your life.  If your body core dips low enough to the point of no return, you're either gonna pass out and have to be hospitalized, or your dead.  Sure I'll train for it, because the water right now is only around 46° and I haven't come even close to more than 10 minutes in water that cold.  So this week my goal is to do two laps in the GSL for a total of half a mile and see if I can do it under 12 minutes.  I'll have to extend the length of the swim to going just out of the marina, and then back in.  That should give me close to quarter mile laps.  

Monday, November 21, 2011

Virtual High 5 for Scott McDonald

When I got in this morning I noticed that the water temp was lower than normal.  I measure it and it was 80.1°F Right on!  If Scott McDonald were there I'd give him a high 5.  Although I'm not sure it was on purpose.  I felt heat coming out of the vents at the pool floor at about 8am.  Oh well.  Today's swim was one of those "Perfect swims" where you have energy, are able to maintain a good strong pace, and actually swim further than you planed.  Here's what I ended up doing:

12,000 - 6 x 2000's free, odd no equip, even pull
1000 kick with fins
1100 free strong
100 backstroke

14,200 yards (8 miles) total in 3:30

Saturday, November 19, 2011

900 miles down for the year

Just passed up 900 miles this evening.  I was going to go for 8 miles, but I kept thinking of the kids at home.  Cathi was still on her way up from Mesquite where she did her last marathon for the year.  Granted Austin and Jacob were babysitting, but I couldn't get the kids out of my head, so I cut my workout short and only did:

8000 - 4 x 2000's odd no equip, even pull.

8000 yards total in 2 hours

Just passed up my 900 miles for the year mark.  Well beyond my pace to hit 1000 miles for the year.  I also met with Dr. Richards yesterday about my shoulder and the ultrasound showed that I'm only dealing with some inflammatory issues, no bursitis and it seems to be healed good.  So I'm pleased about that.  So I didn't take a cortizone.  Will plan to continue icing and taking ibuprofen.

Thursday, November 17, 2011

GSL Marina swim

Met Josh and Goody at Saltair tonight at 4:45pm and we drove out to the marina for a cold water swim.  Water temp was 46.7° on my thermometer.  I swam out to the end of the marina near the opening and back: about 350 yards total.  First 25 yards were cold, but I calmed down and it didn't hardly feel that cold at all.  Could have done two laps.  Next time.

Met with Shirley who is doing a documentary on the great salt lake.  She was capturing some video of the clouds when we got to the boat ramp.  She came down as Josh was getting in.  She wanted to film us, but didn't want to interrupt her current time lapse video she was taking. So to accommodate her we'll be meeting out there at the marina next Wednesday at 4:15pm and do it again.   Maybe we'll get to be on the documentary a little.  That would be fun.

Total distance: 350 yards in around 5 minutes

Martine Larios

Cathi runs with Bountiful runner, Martine Larios in the
2009 Utah Valley Marathon
There's this guy that Cathi met a couple years ago at a marathon.  He's a South American guy who is extra friendly and is fit as a fiddle.  He's done lots of marathons and is training for St George Ironman.  Every once in a while I see him a the pool and say hello.  He's a nice guy.  He was there this morning.

Kevin Mortensen also showed up and swam for a bit.  He told me he is going in for major shoulder surgery on Monday.  Looks like he'll be 5-6 months in therapy.  Woah!  Poor guy.  I'd be extremely depressed.  But at least he's getting to the bottom of the problem and hopefully it's as good as new afterwards.

 My shoulders were holding up just fine despite me already putting over 30K this week already on them.  The water was 82.4° this morning.  There is a major swim meet this weekend so hopefully it continues to drop and I'll be able to take advantage of the lower temp tomorrow and Saturday.  Here's what I did today:

12,000 - 6 x 2000s free odd no equip, even pull
500 - 500 kick

12,500 yards total

Looking forward to tonight's Polar Bear swim at GSL.

Wednesday, November 16, 2011

I have a solution to my warm water woes!

This morning I swam at SLC Sports Complex because I was going to meet up with Dennis Tesch to give him back his USMS Rulebook that he left at the meet.  When I got in the water didn't feel like a hot tub and I enjoyed swimming without feeling warm.  Swam the following:

1400 yards free then joined Masters:

600 warmup
600 - 12 x 50's skull/swim by 25
1000 - 2 x ( 4 x 25's kick with stick on :45, 1 x 100 free strong, 4 x 50's kick choice on 1:00, 100 free)
2400 - 6 x 400's (25 stroke, 75 free x 4)

2000 free relaxed
2000 pull strong
2000 free no equip strong
500 - 200 IM, 100 IM, 100 free fast, 100 easy

12,500 yards total in 3:30

When I got out I noticed a thermostat already dangling on a string by the ladder.  I looked at it also confirmed it with my watch:  80°F!  That is what I'm talking about!  I stopped at the front desk on the way out to get some pricing.  $315 for a yearly membership that includes masters!  That KILLS SDRC pricing.  Plus they have a 50M pool in the summer?  I talked to the head guard on the way out and asked about the temp whether it was a fluke that it was so low and she said, 'We really cater to our masters swimmers.'  My jaw hit the floor.

Just as I was about to leave an old lady came over and looked at the thermometer and said to the guard, seems low.  I jumped in and said, "It's perfect".  She said "Not for old ladies recovering from hip surgery."  I said with a smile, "Makes you move a little faster to stay warm, and if it doesn't work, there's a hot tub right over there."  She smiled back but I don't think she was amused.

The guard then asked, "Is your name Gordon?"  I said yes and she introduced herself and said, "You used to coach me at Northwest when I was a kid."  I only coached there like 3 months.  I didn't recognize her at all.  That was quite a while ago.  Anyway,  I was VERY happy with the 80° water and will go there off and on until my SDRC Membership expires.  If they really keep the water that cool, I'm moving on.  It's only 15 minutes from my work and has so many more good qualities than SDRC.  I'm excited to have an option!

Only thing is weekend swimming means I have to come all the way in to SLC rather than to Bountiful, but with how much time I'm in the water, it'll be worth it!

Tuesday, November 15, 2011

What's a lap swimmer to do?

Yesterday on the way home I thought I'd stop at Layton Surf N' Swim to take a water temp reading just to see how much colder it is than SDRC.  I was very frustrated to see that it too was exactly 84.5°.  That's a little more justified since that's the only pool they have and they do lessons and water aerobics in there.  But when a facility has more than one pool and the one with lane line and lane ropes in nearly all the time and it's temp is that high, that's poor management.  So looks like I'm still on the hunt for a pool facility that has the guts to stand up to cold blooded grumpy old fat ladies.

This morning's workout was a little rough.  Shoulders are stiff.  Not in pain, but just stiff.  Need to ice.

2000 free
1500 pull
1000 kick with fins
800 free easy

5300 yards total

Monday, November 14, 2011


This morning I was excited for a long swim again and was in the water a minute before 0500.  Before I got in however, while waiting for the lifeguard, I took a water temp.  Last Saturday's swim was just a couple hours after the meet and I remember feeling hot water coming out of the vents below me in the lane I was swimming in.  Sure enough Scott brought up the water temp back to its old lady temperature.  84.5.  Very lame! After my yearly membership expires (in a few months), I'm gonna go back to Layton.  They keep it cooler than that.  I already voiced my complaints twice so its falling on deaf ears.  I'm not about to join Masters for speed work in water that hot.  Today's workout was on my own and was nice and relaxed:

4000 - 2 x 2000's free (odd no equipment, even pull)
1000 - 2 x 500 kick with fins
8000 - 4 x 2000's free (odd no equipment, even pull)

13,000 yards total

Saturday, November 12, 2011


Not a very good way to see
things at the pool.
So last night and this morning was the SDRC Meet that I have been organizing for a few months.  Talk about stressful.  Last night I went to bed and it was like I had shell shock or something.  I was dizzy and felt like my ears were ringing I was so stressed.  I also felt like I wasn't able to see people's body language or really do much outside of my immediate focus.  Truly tunnel vision.

The cause of my stress were mostly just this:

  1. I messed up on signing up the USU swimmers, so I had to add several events for several of those swimmers.  
  2. I also somehow missed a couple of other swimmers who registered and I had emails from, but failed to get them in Meet manager.
  3. A couple of swimmers showed up and wanted to deck enter.  I hate being a stickler and I'm sure they left thinking the meet director is a total jackass.
  4. My printer speed was definitely an issue.  I could have handwritten the heat sheets faster almost.
  5. The timing system is way too complex and recording scores was too time consuming.
Cody Edwards bobbing in the salt water for a raffle ball.
There were alot of key people that made the night a success and Scott Balling and Kris Edwards were two of the MVPs.  

As far as swimmers go.  I was totally impressed with Wesley Johnson's 1650 swim.  His stroke looks so damn good I could watch him swim all day.  Sure he's super fast.  But that wasn't the thing I was most impressed with.  His stroke was not rushed, but rather appeared relaxed and efficient.  If I end up resorting to getting a coach for help with my stroke, that's the dude I'm going to.  

Kevin Bates wins' the kayak
Josh also did a great job helping prepare the food and manning a station for raffling off all the goods.  He also did a demo of the SSD while I explained the three main benefits of using it in open water swims.   The Kayak that I donated did end up getting awarded until about 15 minutes till the meet ended.  There were alot of prizes!  Scott Balling REALLY stepped up with the scoring and manning the starting while Craig Barnes swam.  There were alot of key people who helped on Saturday.  Kevin Mortensen really did great organizing and keeping the timers going.   Liz Bennett kept everyone entertained with her uplifting comments and tunes.  Kris and Cody helped all day with check-in, and dozens of other things.  This truly was a group effort and I think it turned out really well!

I had some good chats with Will Reeves about the 24 hr postal event he has going.  Then packed all the stuff and cleaned up.  I was out of there at about 2:30pm.  I took Austin home and really wanted to go back and swim since I didn't swim at all yesterday and wanted a good workout.  Cathi pulled up just as I did from running errands.  She was in a good mood and said I could go.  The house was already in a super clean state so there was no stress on her end and she was glad the meet went so well and said I should reward myself with a good swim.

I married an angel.

So I went back and swam:

12,000 - 6 x 2000 (even free with no equipment, odd pulling) on 30:00 quick drink and go!
400 - 2 x 200 IM's easy

12,400 yards total

Thursday, November 10, 2011

Self Mutilation Disorder

I have a confession.  When I was 18, I had a very brief stage in life where I was "Crazy" and enjoyed it.   I was cutting myself and I remember getting a rush out of it.  However I was a little embarrassed to expose my upper arms where I typically did the cutting.  That whole thing only lasted about a couple of months before I realized that it was escalating to a point where I seriously thought I'd only get in trouble if it continued.  I mean I was starting to dig it because of the way it made me feel.

I bring this up because I've realized that the feelings that I have after getting out of super cold water are VERY similar.  However, there's no blood, no scars, no chance of infection.  The after effects are addictive and that's why I'm very eager to continue.  So when someone finds out you jump into ice cold water says, "your crazy".  Typically you chuckle with the person and deny that it's really crazy.  But in reality, I would have to say, yeah, you are.  It's borderline self mutilation disorder.  I'd rather jump into cold water as a way of expressing and releasing depression, frustrations and stresses, than becoming an alcoholic or beat on my wife.

Tonight's water temp at Bountiful Lake was between 43.5°(my thermometer) and 46°(Josh's thermometer).  Those who attended:

Josh Green
Jake Green
Matt Gerrish and his wife

It's too dark at 5:30pm.  I swam when it was dark.  Thankfully I kept my eyes on the lights in the parking lot in order to get there.  The water underneath was totally black.  It was like swimming in oil it was so dark.  This week's swim was easier than last week even thought it was colder this week.  The reason - Josh gave me a cap.  I don't typically wear caps when I swim so I don't have any.  I'll have to start wearing it in cold water, cause it makes a huge difference even though its just a latex cap.  When I got out Pete was in his car and jumped out to shake my hand.  What a nice guy.  I had to hurry and get dressed and warmed up.

Total distance: 200 yards in @45°F water (about 2 1/2 minutes)  

Sleeping as I round the corner of Long Island

This morning's swim was fantastic!  My goal was to just swim efficiently and relax.  I did:

8000 - 4 x 2000s (odd no equip, even pull) on 30:00
1000 kick with fins
4000 - 2 x 2000s (odd no equip, even pull) on 30:00
200 IM easy
50 over under

13,250 yards total in 3:31

During this morning's swim I tried falling asleep.  If it weren't for the fact that I had to flip turn every 10 strokes I probably would have.   I was very relaxed and closed my eyes for a good portion of it.  Today's workout was enough since October to round the north east corner of Long Island.  See the map.

I also paid Paul Foreman the deposit.  Next time I have to pay him will be in person.  I'm very excited!

Wednesday, November 9, 2011

Andrew Bird's workout

Today I went through Andrew Bird's favorite workout 2 1/2 times:

500 - 200 free, 100 kick, 100 IM, 100 drill
500 - 100 slow, 100 fast, 75 slow, 75 fast, 50 slow, 50 fast, 25 slow, 25 fast
500 pull
500 - 5 x 100's on 1:20 (no rest on last three)
500 - 500 swim with fins
500 - 10 x 50's free on :45
100 easy

Two and half times through comes to 7700 yards.  My shoulder is bugging me after a stupid incident a couple days ago where I did some dryland training and thought I could bench 135 for a warmup, but when I got to the bottom of the lift I had a sharp pain and got it back up, but the shoulder on military presses is bad.  It just aches now.   Even when I sleep.  Back to taking 800 MG Ibuprofen three times a day.  More dryland training today, however I will be doing much lighter stuff and not trying to take too big of steps.

The SDRC Meet that I'm organizing is this Friday and Saturday.  I can't wait for it to be over.  It's quite a stress.

Tuesday, November 8, 2011

Cold showers

Was in the water at 0459:

This workout is actually an extended deviation of Coach Kris Edward's favorite workout.

1000 free easy
1000 pull
1000 - 2 x 500's no equip on 7:30
1000 - 5 x 200's no equip on 3:00
1000 - 10 x 100's odd IM drill, even free on 2:00/1:30

800 pull
800 - 2 x 400's free long stretch and good arm bend.
800 - 4 x 200's free descend 1-4 on 3:00
800 - 8 x 100's kick with fins

600 pull
600 - 2 x 300's free easy
600 - 3 x 200's free descend 1-3 on 3:00
600 - 6 x 100's odd IM, even free on 2:00/1:30

400 pull
400 - 2 x 200's free on 3:00
400 - 4 x 100's kick with fins
400 - 4 over unders + 200 IM

100 free cooldown

12,300 yards total in 3:30

Took a cold shower afterwards instead of a warm one.  I'm going to make that a tradition from now on.  Once a week dips in cold water isn't gonna cut it. 

Saturday, November 5, 2011

Rushing the last half

This morning Cathi and I woke up at 0350 and volunteered at the 50K/100K Buffalo Run Packet Pickup.  We finished up at 0800 and then I hurried off to SDRC for a long swim:

1000 easy
1000 - 900 pull, 100 IM
1000 - 4 x 200's free on 3:00 descend 1-4, 200 backstroke
1000 - 400 free, 200 fast, 100 IM, 200 fast, 100 IM
1000 - 100 easy, 10 x 50's on 1:00, 400 kick with fins
500 easy

1000 - 900 pull, 100 IM
1000 - 4 x 200's free on 3:00 descend 1-4, 200 backstroke
1000 - 400 free, 200 fast, 100 IM, 200 fast, 100 IM
1000 - 100 easy, 10 x 50's on 1:00, 400 kick with fins
500 easy
500 strong
1000 - 900 pull, 100 IM
1000 - 5 x 200's free on 3:00
1000 - 1000 pull
1000 - 100 strong, 10 x 50's on :45, 400 kick with fins
500 strong

15,000 yards total in 4:10
I really had to rush the last set of 5000 because I was going to be late for Isaac Birthday party, but I got through it.

Friday, November 4, 2011

Who needs a wetsuit when you've got a serious layer of body fat?

OK I admit I've put on a few over the past few months, but
what better way to put that fat to use than to have it
act as good old insulation right?
This morning when I woke up my hand brushed past my stomach and I grabbed a good old chunk of blubber.  I started to feel guilty and thought "Man!  I really need to go on a diet!"  But this evening.  Oh how I am grateful for that extra protection!

This evening I met with Goody and Josh for a cold water swim in Bountiful Lake.  I got there and played with the ducks and rats and took a water temp.  It dropped down on the digital thermometer to 48.5°F.  Yes!  Goody and Josh arrived and we walked out to the East Dock.  I wasn't messing around.  I took off the layers down to my speedo and after this quick pic, dove in and swam back to the boat ramp.  A little over 200 yards.  Right on!
Cathi standing mid calf level in the water.  She definitely
struggled, but made it one minute.

I felt great!  I had to switch from free to breast stroke a couple times because I swam without a cap and was really feeling it on the back of my head.  I also had to slow down my breathing.  But after a few strokes of breast I went right back to freestyle and felt great!
I told Cathi she really should put her feet in to appreciate the cold and she did it for one minute at the boat ramp.  I'm hoping to get her up to her knees next time.

So we'll go again next week.  Preferably on Thursday evening.  Water should drop down even more.  We're getting a storm this weekend so the water may be in mid 40's next week!

Wednesday, November 2, 2011

Working through it

Yesterday afternoon my shoulders were very stiff.  I was concerned about this morning's workout but the concerns fortunately were not justified.  Today's workout was fantastic!  I set the alarm last night but didn't switch it on.  Cathi woke me up at 0415 and resulted in me getting in the water at 0525.  I did:

2000 - 2 x 1000 free no equipment
Capt. America was in the lane next to me pulling 100's on I think 1:40, so I was trying to lap him every 4th set.  Except his cool patriotic handpaddles have been replaced by boring solid yellow ones.
Then joined Masters.  This workout was put together by Josh and I enjoyed it thoroughly.  I was in a lane with Scott and Kris.  I lead all sets that didn't involve IM or stroke.

400 warmup - 100 swim, kick, drill swim
400 - 4 x 100's catch-up free on 1:30
400 - 4 x 100's kick with fins on 1:50
400 - 4 x 100's pull on 1:20
400 - 8 x 50's rotate IM by 50 no rest
400 - 1 x 400 REALLY WORK DESCEND by 100
400 - 2 x 200 Stroke (Back), IM
400 - 4 x 100's (sprint, recovery, sprint recover)
Ended up doing 1:08, 1:25, 1:06, 1:27

Then repeated the above one more time.  The last set on the second round was 1:07, 1:24, 1:06, 1:30
Then did 100 grandpa to even out at:

10,500 yards total in 3:10

Shoulders felt fantastic!  However I have a muscle string that goes from the middle of the back of my head all the way to the middle of my back about 2-3 inches to the right of my backbone.  Could really use a massage!

Tuesday, November 1, 2011

Working off the empty calories

Jonas (Ninja), Sam (Cookie Monster),
and Isaac (Wolverine) ready to score some
Last night I helped Oliver, Sam and Isaac with trick or treating.  I took the side off the wagon and pulled them from house to house and they'd jump out and run up to the door, collect their candy and then sit in the wagon for 30 seconds till I made it to the next driveway.  They ended up with a ton of candy.  I helped myself to about 10 peanut butter cups.  I love those things!  I was surprised that 10 of them comes to around 420 calories.  So it wasn't as bad as I thought.  However I still made it a point to be in bed by 9pm and try to be asleep ASAP so I could get up before 4am for todays workout.  It was a success and this morning I was in the water at 0459:

8000 - 4 x 2000 (odd no equipment, even pull) on 30:00
3000 - 3 x 1000's free (odd no equipment, even pull) on 15:00
1000 - 2 x 500's kick (odd with fins, even no fins)
250 - 1 x 250 free strong

12,250 yards in 3:25

Oliver dressed up as tigger.  He was tuckered
at the end of the night.  And he wasn't even
running from house to house!

Today's workout went well.  My shoulders don't have any pain or annoyance and that's always great!

I've been busy building up and enhancing the new South Davis Masters team webpage.  Also the SDRC Meet is coming up and there is ALOT of followup I need to do.