Wednesday, January 29, 2014

Beta Wave Addicts

Whenever I hear swimmers and other athletes comment on a long pool swim as "boring", I cringe.  I have never been bored during a workout. Tired or spent yes.  But bored?  Never.  Some swimming experiences are more enjoyable than others, but rarely is a swim ever "torturous".

Don't know where I saw this article, but it made me think about this topic.  One thing that I will never buy is a waterproof MP3 player.  I do see those showing up more and more in the pool.  When I watched Diana Nyad's documentary she wore an MP3 on several of her long training swims.  That was disappointing.  Those audio devices could be used as an aid to keep a high paced tempo, but that's not what bothers me.  It's the idea of being in the moment, aware of the water, its influence on your body, being aware of your thoughts (or lack thereof), and your inner self.  Using something to distract your senses with information that has nothing to do with the experience only robs you of the moment.

I recently was talking with another swimmer on the phone about underwater mp3 players and how they are now against the standard Marathon Swimming Rules which has been widely accepted and wholeheartedly support.  If you consider a long swim without music boring, consider going into marathon dancing, not swimming.

In the latest H2Open Magazine, Shaun Bater asked a question: "After a mile [of swimming in the pool] I am bored to tears! How do people switch off and just keep going?"  Three experts provided answers, Adam Walker, Colin Hill and Dan Abel.  I especially liked Colin Hill's response.
"That feeling of 'boredom' you have is because swimming a long way is mentally tough and you just have to get used to coping with it if you really want to be a long distance swimmer, by training your mind and your body for long swims."
Dan Abel discussed Alpha brain waves, which is something I have talked about before.  I've done some long swims in the pool and yes it is possible to do a long pool swim without getting bored, it just takes some mental conditioning and practice.

This afternoon I was able to convince two SDM swimmers to participate tomorrow morning in the One Hour Postal swim.  I'm meeting them at the pool tomorrow and I'll be taking their splits.  Excited that there are swimmers who are relatively new to distance swimming and making an effort to give it a try and to expand their swimming universe.



Tapering for Saturday

This morning I got in 1000 yards before starting the SDM workout that Craig came up with:

400 - 200 Swim; 200 Drill
500 - 10x50 Free Build on :45
800 - 4x200 Pull on 2:30 (first two large paddles, second two agility paddles) not much rest at all on these.
1600 - 4 x (4x50 Stroke on :50, 1x100 IM, 1x100 Kick)

4,300 yards total in 1:20

Tuesday, January 28, 2014

David Barra's advice

"Cruise the East, Build the Harlem, and Hammer the Hudson!"  That little saying is kind catchy.  I watched a few youtube videos of past swims and read accounts of a few people and I think the David's advice rings true.  This morning I was planning on a 7-8,000 yd swim, but Cathi got up with me and when she reported that her running partner just texted to cancel she was disappointed.  I didn't want her to get up and get all dressed ready to workout for nothing, so I offered to go to the gym with her and lift.  She typically lifts during the day when the kids are in school and I typically lift at lunch time.   What a great opportunity to workout with my lover!  Lifted legs.

Here was the theme of this morning's swim:

Cruise the East (1500 yards)
5 x 300's free - long and strong strokes.  Get under 3:55 on every set, if so, then go on 5:00.
Build the Harlem (1000 yards)
1000 free pull with Finis Freestyler paddles, build intensity by 100s but swim straight.
Hammer the Hudson (2000 yards)
5 x 200's free get under 2:35 on all sets, go on 3:00 on the first three, 3:30 on the last two
10 x 100's free descending, but start out strong not easy (1:14, 1:13, 1:12, 1:11, 1:10)
Fifth 100 do really easy as recovery set and then proceed (1:09, 1:08, 1:04) 
Last 100 do easy as warmdown
4,500 yards total

What a great workout.  My body is sore from all the lifting Cameron has got me doing, so tomorrow will be last lifting day for the week since I have a meet on Saturday morning.  I really need to schedule a massage in the next couple days.

 

 
 

 

Monday, January 27, 2014

Trying to get educated on MIMS

Definitely not to scale, but a rough draft of the shape of
the island with the rivers that surround it.
My knowledge of New York and the rivers around Manhattan is very limited.  Yes I saw the Kramer clip and yes I've heard a few stories.  But I still know close to nothing about this race that will be my BIG
EVENT for 2014.  I have studied the course from NYC Swim several times and decided that I really should draw this thing up so I can see it each and every day to get myself prepared mentally for this awesome adventure.

I requested some folks to provide some simple tips of information that might be handy and I was pleasantly surprised to see some real experts weigh in.

Up until last summer I had always assumed that this race was run by David Barra, but Evan corrected me and told me it was organized by Morty Berger.  However David runs a series called 8 Bridges Hudson River Swim, so he definitely is a gem of information.  Here's some of the nuggets of info I got:

David Barra - "Cruise the East River, build in the Harlem, Hammer the Hudson. Breathe left for the best views in the East and Hudson, right in the Harlem (Yankee Stadium, The big “C”)"

Greg O'Conner (fellow GSL Swimmer too!) - "Sprint up the East. You can ease off in the Harlem (it is warm, stinky and narrow). It will be fast and bumpy down the Hudson. Listen to Dave re the views."

Sarah Thomas (2013 Barra award winner) - "Enjoy the East, suffer through the Harlem (and don't swallow), and surf the Hudson. If you make the turn into the Hudson, you're basically home free."

Janet Manning - "it really doesn't SEEM as gross as I always expect. But yes, when it rains you know it's going to be bad. I always do a shot of straight vodka post swim and I swear it kills everything I've ingested. Haven't gotten sick yet. Since you will be swimming in the East & Harlem Rivers, I recommend, hmmm, 5-6 shots."
Well, since I don't drink, this won't be an option.  But I'll definitely go with Sarah's suggestion of NOT swallowing the water anywhere and especially in the Harlem River.  
There are a few places out there with priceless information:

Paul Newsome's 2013 report
Evan's 5 page report from his 2011 report:  1, 2, 3, 4, 5 and 6

With a field with the likes of Grace van der BylSuzanne Heim-Bowen, and Mallory Mead, I have no chance whatsoever in winning this thing, in fact its a complete honor to even be in the same water with them.  I'm like the little girl who got a spear through the chest in Hunger Games.  I'm swimming with pros, and I'm just a chump hoping to at least see their bubbles up ahead.  There are some other serious swimmers that I've not heard of, but with some impressive background: Karen ZemlinSamir Barel and Ernie Hoftyzer to name a few.

Create Maps or search from 80 million at MapMyFitness
I mapped out the course in MapMyFitness and the course appears to be nearly 29.4 miles.  Based on that here are some goal breakdowns.  I also realize that the currents are significantly different in different portions of the course, so this graph doesn't take any of that into consideration.  However, while I may not hit my goal in the Harlem River which is slower, I should be able to make up for it in the Hudson.  If the current were equal, here would be my breakdown:

River Distance Percentage of total course Goal time
East River @9 miles 30.61% < 2:26
Harlem River @7 miles 23.8% < 1:52
Hudson River @13.4 miles 45.60% < 3:37
Total 29.4 miles

< 7:57

This morning's swim was excellent.  Coach Kirsten came up with this one:

(After swimming a solid 2200 yards prior to masters):

300 warmup
500 - 2 x (10 x 25's kicking with fins on :30/:25)

:10 STRICT rest interval from here on out!
100 free good form
200 free pick up the pace
300 strong
400 pull really strong
500 pull all out
400 pull strong
300 free no equipment.  Try to not get lapped by Matt.
200 free 90% effort
100 free 90% effort

300 easy

Then moved to the north side of the pool and did:
300 easy
400 kick with fins
500  - 5 x 100's on 1:22.5
150 grandpa swimming

7,150 yards total



Saturday, January 25, 2014

Layton Surf N' Swim

It's been quite a while since I swam at my old training grounds, the Layton Surf N' Swim pool.  I slept in a bit and missed masters at SDRC but I still wanted my swim so I was in the pool at 0720 this morning.  The water temp felt a little warm, but not to the point of developing heat exhaustion, but still far from ideal.  It was 84°.

I fault LSnS much less than Clearfield.  LSnS has only one pool in the winter, where Clearfield has two:  A warm pool and a warmer pool, both right next to a hot tub that often has as many people in it as the other two pools.

I did my distance routine:

100 free
200 IM
300 - 4 x 75's drill
400 kick with fins alt dolpin/flutter/front/back by 100s
500 pull moderate effort
600 - 3 x 200 IMs
700 - 2 x (250 free + 100 back) no rest
800 - 4 x 200's free on 2:50 (alternate IM recovery on the coming down set)
900 - 9 x 100's free on 1:25
1000  pull focusing on EVF and the initial catch technique.

Then did the sets again going down.

Total: 11,000 yards in 3:20

Not to keen on all the photos emerging with duct tape over the nose.  I don't get it.  It's silly.  Really silly. Call me a stick in the mud, but I'm not participating.

I heard that the Syracuse fun center is building a pool which will be where Syracuse High will swim next year.  I'll be keeping a close eye on that facility once it opens and perhaps may be where I swim regularly when I take my kids to get them trained.

Wednesday, January 22, 2014

Another 3 miles

Swam 2,275 yards before swimming Craig's workout:

400 (Swim, Kick, Drill, Swim) (400 yards)

6x50 Drill
6x50 Distance Per Stoke
6x50 Kick (900 yards)

4 Times Thru
200 free :05 ri (2:30 on all)
50 free :05 ri  (Recovery)
150 free :05 ri
100 free 1:00 ri  (Recovery) (2000 yards)

2275 + 3,300 = 5,575 yards total

Tuesday, January 21, 2014

Meeting Jon Groberg

Lifted legs this morning.  Wow that was great.   Then swam at NWRC, which I must say is my favorite pool in the world.  It's always so clean, both in and out of the water.  The locker rooms are immaculate and never wet.  The water temperature is usually always cool enough to not get overheated, and the lighting in the pool area is extremely inviting.  I also love that it is never busy in the mornings.  Unfortunately my membership there expires in a week.  I'm really tempted to renew it and swim there regularly on Tue/Thu even though I could swim at SDRC.

Swam the following:

100 free
200 IM
300 drill
400 kick
500 pull
600 IM
700 free/back
800 - 4 x 200's free on 2:45 (got under 2:30 on all)
900 - 9 x 100's free on 1:22.5 (got under 1:13 on all)
1000 finger paddles

5,500 yards total in 1:30

Near the end of my swim a guy a couple lanes down asked me a bunch of questions about open water swimming.  His name was Jon Groberg and he too lives in Davis County, works in Salt Lake and is planning to continue swimming on Tuesdays at NWRC.  He seemed interested in swimming in some open water races this summer.

video
Here is a pretty decent Bubble Ring I blew this morning.



Monday, January 20, 2014

Like anyone can even know that

Saw this article posted about "The top 10 toughest open water swims."  While I won't argue that they aren't, I would only say: "Like anyone can even know that."  At any rate, I'll have three of them in my pocket by mid summer.

Did 2900 yards before masters started.  Then did Kirsten's workout with John Eyring in my lane.

1 x 300 Choice
1 x 200 (50 Drill/ 50 Swim)

REPEAT 5 TIME THROUGH
4 x 50 IM order on the :50

2 x 200 IM Kick
1st – 100 Fly kick/ 100 Breast kick
2nd – 100 Back kick/ 100 Free kick

8 x 100 (25 Free sprint, 50 free kick, 25 Free sprint) on 1:50

1 x 500 Easy Swim (Pull)

(2900 + 3200 = 6100)
Moved to the north side and did:
2100 - 100 free, 200 IM, 300 drill, 400 kick, 500 pull, 600 IM

8,200 yards total

Saturday, January 18, 2014

Coaches Meeting sandwich

Got to the pool at 0600 and started right into Kirsten's workout:

400 choice
200 IM
100 Kick

Warmup set: 150 free drill
3 x 100's IM on 1:45
50 kick
300  - 6 x 50's Free on :50

Main Set:  Two times through

300 free pull
600 - 3 x 200 IM on 3:00
100 kick on 2:00

Strength set: 10 x 25's free
bulkhead side 10 pushups, south side 3 x 20 second plank to pushup position
Cool down: 200 easy

Then went to a coaches meeting for an 1.5 hours and then went back to the pool to finish my workout.

100 free
200 IM
300 - 4 x 75's drill
400 kick with fins
500 pull
600 - 3 x 200 IMs no rest
700 - 2 x (250 free + 100 back)
800 - 4 x 200's free strong on 2:50
900 - 9 x 100's free on 1:25 (got 1:15 on all)
1000 pull


9,250 yards total
This week has been a sucky week for swimming.  Cathi had to work Tuesday and Wednesday morning so I had to skip those morning.  I went in to swim at SDRC Wednesday night, but guess what, they had a meet going.  Man I hate when I get my hopes up and then get pushed out of my swim for the day.    

She promised me she isn't working any more mornings for the next three weeks.  Right on!  Now I can get back to business!


 

Thursday, January 16, 2014

Very disappointing hot water swim at Clearfield Aquatic Center

Tonight I took Jacob to Clearfield Aquatic Center for his Lifeguard Training Class.  I made my way into the one and only lane that was dedicated to lap swimmers.  I had to weave in and out of an old guy and a kid getting a private lesson.

I was hoping to get in 9-10K, but ended up only with 2K because the water temp was simply unbearably warm.  I took two readings with different thermometers and ended up with an average temperature of 86.2°F

I got in a really bad mood about it and instead of sticking it out, just got out.  I really hate that place.  I haven't swam there in over two years, and now I remember why.

100 free
200 IM
300 - 4 x 75' drill
400 kick fins
500 pull
600 - 3 x 200 IMs

2,100 yards DONE!  Almost a complete waste of $5.50

Tuesday, January 14, 2014

2014 USMS One Hour Postal

This morning I got to sleep in an extra hour cause I was planning to swim at Northwest which opens at 6am vs. SDRC's 5am open time.

The reason I decided on NWRC today was that I was meeting Josh and it was closer for him.  Plus NWRC's pool is typically a little cooler than SDRC, and way less crowded.  There's usually at least 4 empty lanes to choose from in the morning.  I was meeting Josh because he was kind enough to offer to time me for the one hour postal for USMS that needs to be done in the month of January.  I figured since I was already somewhat tapered from last week and still smooth from last week's shave-down I might as well go for it.

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

My goal for today was 4,600 yards.  I was in the pool at 0610 and did 1000 yards warmup.  Felt good and strong.  I also consumed about 450 calories worth of energy bars and gatorade before the swim, so I was energized.  I got a good nights sleep last night so I was ready to go!

I told Josh that I wanted him to give me a thumbs up or thumbs down depending on if my 50 splits were above or below 39.00 per 50 yards.  For the first 20 laps I got nothing but thumbs up, but on 21 he gave me a thumbs down.  I tried to pick it up, but found myself stuck in the 39 second realm.  Then after about 8 thumbs down in a row I yelled out "40!" telling him that the new standard was thumbs up under 40 seconds.  I got a few thumbs up, but then I started getting thumbs down again!!!!!

When I focused on a strong pull, or a faster stroke rate, or a exceptional turn and streamline off the wall, or breathing on the left side, I would get a thumbs up, but I felt like dying.  I started exactly at 6:30 on the digital clock so I knew where I was at on time.  30 minutes into the swim I honestly felt like stopping and jokingly say, "I'll just double that and call it good."  Yeah right.  Don't we all wish we could give have-assed efforts and just wish we could double it.


Anyway I trudged through see mixed thumbs up and down (mostly down), until about 5 minutes remaining which I really trying with all my might to pour it on, but it was just barely under the 40 second standard.  When I hit the last wall on the flip I saw I had about 5 seconds left while breathing into that turn so I did a strong streamline and 2 strokes and ended up with:

4,560 yards total

I then talked with Josh, got some feedback and I must admit whined just a little about my performance, but I really should be happy.  It is a new PR that has stood for 3 years.  Plus it's over 150 yards more than I did just two months ago.  So I'll take it gratefully.  I gave it my all, but disappointed that I couldn't hold that 39 second split.  I really need to get some coaching.  I'll hit up Kris for some help and hopefully some actual stress test sets that increase my endurance AND speed.  

Afterwards I did:

100 easy
400 kick with fins
200 IM
600 pull
100 IM
100 sprint (1:08)

7,100 yards total


Josh took a panorama shot (I'm in the second lane out), and it looks like I'm drafting off myself!  I wish I could.

At 4:30pm I met Jim at GSL Marina and the air temp was great, but the water temp was reading 43°F on Jim's thermometer, but the website said 34.  When we got in, I'm leaning more towards the website.  It was COLD!  I only stayed in for 3:30, while Jim was well beyond double that.

Monday, January 13, 2014

Back to business

This morning I wanted to get back to my normal routine.  Good thing about tapering is that you can really perform, but it messes with your long term yardage goals.  This morning I did 1700 yards before masters then did Kirsten's workout:

400 easy
400 kick with fins
200 - 4 x 50's free build on :45
Main Set
1200 - 3 x 400's pull on 5:30
600 - 3 x 200's free on 2:35
300 - 3 x 100's count strokes by 25 (16) on 1:20
200 IM Cool down

3,300 yards (plus 1700) = 5,000 yards so far

Then moved to the north side of the pool and did this ladder set:

100 free strong
200 IM
300 - 4 x 75's drill on 1:15
400 kick with fins
500 finger paddles
600 - 3 x 200 IMs :15 ri
700 - 2 x (250 free + 100 back) no rest
800 - 4 x 200's free strong on 2:45 (:10 ri)
900 - 9 x 100's free strong on 1:25 (got 1:15 or better on all of them)
500 easy agility paddles

10,000 yards total in 3:10

Saturday, January 11, 2014

Results of the Sand Hollow Aquatics Pentathlon

Today was a day made of dreams.  This morning I got up and swam with Julie, Kris and Scott for an easy warmup workout.  It was all about getting used to the pool, and focusing on that burst off the blocks, swimming into the wall and tight turns.  Swam

300 easy
100 - 1 x 100 strong
150 - 2 x 75's kick swim drill
150 - 3 x 50's fast/easy
100 - 4 x 25's focus on swim into the wall

300 - 3 x 100's on 1:40 trying to hit that 1:06 pace (including the flip at the end).

150 - 6 x 12 1/2s strong + 12 1/2 easy

1,250 yards total

Then went out to eat at the Egg and I. Kris sure knows how to livens up the mood.  She gave everyone a little "good luck pack" that included water, gatorade, a clif bar and a USMS cap.  Couldn't imagine a better coach!

The Meet

I signed up for the Freestyle Pentathlon which consists of 5 freestyle events: 1000 Free, 500 Free, 200 Free, 100 Free, and 50 Free.  A total of 2,050 yards a full nautical mile but spread throughout the 4 hour event.  There were pentathlons for IM, back, breast, and butterfly.

I did a 500 warmup 15 minutes before the expected start, however it was another 30 minutes for them to finish getting everyone entered into the system, and make final preparations.  Cathi's parents came to the meet and it was fun for the kids to be with Grandma and Grandpa on this trip.

On the 1000 I really wanted to pace myself.  For me the event that I had the most mentally and emotionally invested in was the 500.  I've never swam a 1000 Free in a meet before.   Lots of times in practice for a workout.  I intentionally calmed myself on the first 100 and did not go as strong as I would have unless I was very mindful of pacing myself.  Cathi took the splits.  I was aiming for under 12:00 and was pleased to get that time.  But I left plenty in the tank for the 500 where I wanted to "kill it".

I did a 300 easy swim after that to get my body calmed back down and stretched out.

Then waited for another 20 minutes or so for the 500 free event to come.  It reminded me of my days in High School and I really invested everything I had into that event.  Last time I swam this at the South Davis Masters meet two months ago, I got 5:35 and wanted to beat that time.  I tried to do no breathers off the wall, where you take one full strong on each arm before turning to breathe, but I could only handle that for about 150 yards and then needed to go back to my breathing out of a turn.  The oxygen deficit was just too much.  Lucy ran the counter for me and did a good job.  Ended up with 5:33.32.  Two seconds faster than my last time (For some reason in my head I had though I got a 5:40 at the SD meet, so it wasn't as big a cut in time as I thought.  But two seconds is better than nothing.)

If I continue to work on my speed work, I think I can still improve on that time at the QUAC and Olympus meets next month.

200 Free was up next and I was glad to get into some faster and shorter stuff.  Got a 2:04:09.  I was hoping for a 2:02, but the body was a little fatigued still from the 500.

100 Free - I was hoping for under 58 and got 58.03

50 Free - The timing system had some flaws and when the beep went off it was very abbreviated and they triggered the call back alarm the first time, but the second time I wasn't sure and swam a 12 1/2 before I saw from my peripheral vision that some of the field had stopped.  So I did, but then looked up and they were actually still going.   I was frustrated.  I swam back to the start and they agreed that it was a crappy start due to the starter and allowed those who wanted to do it over again a chance.  So I waited for another 10 minutes and then swam a 26.59.  Oh well.  Given that this was the last event of 5, it was a good effort.

I had a great time and enjoyed talking with everyone who came: Kris, Cody, Julie, Sarah, Scott, Chad, Lazar (sp?), Jill.

Thanks to my family for patiently hanging all day in a pool and watching this old guy swim.

EventSeed TimePersonal RecordToday's Swim Time
1000 Free12:00.00Not set11:41.26 (NEW PR!)
500 Free5:40.005:25.00 (set 11/14/1989)5:33.32
200 Free2:04.001:55.61 (set 3/10/1994)2:04.09
100 Free58.550.9 (set 3/10/1994)58.03
50 Free27.523.66 (set 3/10/1994)26.59

On the execution of the meet
The kids watching with Grandma Low
The meet started late, but was to be expected.  It's really hard to start a meet on time, when you aren't used to all the quirks that can go wrong and know how to iron them out.  Once a year meets just don't give one enough practice to fine tune the execution of everything.  I could see Lynne was overwhelmed.  While she had ton of volunteers, it didn't seem that she had a right hand man or anything to take more of a lead and decision making role.  Whenever a volunteer was asked something it was "I don't know ask Lynne".  I felt for her.

There were a few cases where the were glitches in the timing system.  The 50 free for me was quite the circus.  However, considering everything I would say it was a very successful meet and
I had a fantastic time!



Friday, January 10, 2014

Taper swim before tomorrows meet

Did the Intermediate workout that I had prepared for coaching today:

Warm-up – 800 yds:
200 easy swim
400 - 4 X 100 on 1:30 get under 1:10
(FOCUS ON streamline after flip turn and no lazy breathing)
200 - 8 X 25 @:10 rest [odds drill/evens perfect freestyle]


Main Set – 1,600 yds
**twice through**
200 stroke of choice on 3:00
1 X 200 free on 3:20 get under 2:30
(FOCUS ON streamline after flip turn and no lazy breathing)
100 stroke of choice @:10 rest
2 X 100 free on 1:30  under 1:09
(FOCUS ON streamline after flip turn and no lazy breathing)
2 X 50 @:10 rest – drill/swim by 25


Cool Down – 400 yds:
300 - 4 X 75 @:10 rest [kick, drill, swim by 25]
100 easy choice

Total: 2,800 yards

Don't know why, but I had thought tomorrows meet was a 25M pool, but its not, its yards. Looking forward to it!

I like innovation, but this is pretty funny:

Wednesday, January 8, 2014

Two cool media highlights on Ice Swimming

Yesterday I saw this article in the Guarian, a UK based media source.  Well written I thought.  Some of the ignorant comments annoy me though.  Funny how so many people have such a strong opinion on a sport that they have no involvement or experience in whatsoever.

I also noticed that WOWSA's 2013 Open Water Offering of the year went to the International  Ice Swimming Association.

This morning's swim was all about speed and tapering for Saturday.  I'm pretty sore from the past two days of lifting.  So today's my last day lifting for the week and then I'll do some short sprint sets tomorrow and Friday, and then hoping for a new PR or two on Saturday.

Today I swam 1300 yards before Masters practice and then did:

Warm-up: 100 Free EZ
100 Drill Choice
100 IM EZ
100 Free Pull (400)

Warm-up Set: 6 x 50’s Choice Stroke @:50
#1-2 @70% Effort
#3-4 @80% Effort
#5-6 @90% Effort

8 x 25’s BLAST OFF’s (Coach will explain) (500)

Main Set: 3 x 300’s (Endurance Set)
#1 300 Free (Pull Opt.) @4:00
#2 3 x 100 @1:20
#3 6 x 50 @.40 (900)

(Goal= Work on all sections of the 50)
12 x 50’s Choice @1:00
#1-3 (12 1/2 FAST, 25 EZ, 12 1/2 FAST)
#4-6 (12 1/2 EZ, 25 FAST, 12 1/2 EZ)
#7-9 (25 EZ, 25 FAST)
#10-12 (25 FAST, 25 EZ) (600)

6 x 12 1/2 FINISHES + 12 1/2 easy (150)

Dive Set: 4 x50's off the block                                        (200)

Total Yards: 4,050 yards total in 1:20


Monday, January 6, 2014

Getting ready for Sand Hollow Pentathlon on Saturday

This morning Cathi had to work so I had to get the kids off to school.  So my swim for the day was after work.  Not my favorite time to swim, but better than not at all.  Did a workout focused on speed rather than distance:

500 agility paddles warmup
500 - 5 x 100's free under 1:10 on 1:20
5 x 75's recovery IM rotation on 1:15
5 x 50's 3/4 hesitation drill on :40
5 x 25's easy on :30

400 kick
4 x 100's free under 1:10 on 1:20
4 x 75's IM on 1:15
4 x 50's drill on :40
4 x 25's free easy on :30

300 finger paddles
3 x 100's free under 1:10 on 1:20
3 x 75's IM on 1:20
3 x 50's drill on :40
3 x 25's free on :30

200 pull fast (2:10)
2 x 100's sprint (1:08) on 1:20
2 x 75's recovery IM on 1:15
2 x 50's drill on :40
2 x 25's free on :30

100 ankle band, no buoy or paddles (1:20) rest :40
100 sprint (1:08) on 1:20
1 x 75 IM on 1:15
1 x 50 fly strong (:30)
1 x 25 back recovery

50 kick easy

5,300 yards total in 1:10

This Saturday is a pentathlon in St. George.  Going to taper a bit this week.

Saturday, January 4, 2014

8,7,6,5,4,3,2,1 Bam!

Descending Ladder Set:

8
800 pull
800 - 2 x 400's kick with fins
8 x 75's IM fly/back breast by 25 on 1:15
8 x 50's free on :45
8 x 25's free on :25

7
700 pull
700 - 7 x 100's free on 1:30
7 x 75's IM fly/back breast by 25 on 1:15
7 x 50's free on :45
7 x 25's free on :25

6
600 pull
600 - 6 x 100's free on 1:30
6 x 75's IM fly/back breast by 25 on 1:15
6 x 50's free on :45
6 x 25's free on :25

5
500 pull
500 - 5 x 100's free on 1:27.5
5 x 75's IM fly/back breast by 25 on 1:10
5 x 50's free on :45
5 x 25's free on :20

4
400 pull
400 - 400 kick with fins
4 x 75's IM fly/back breast by 25 on 1:10
4 x 50's free on :40
4 x 25's free on :20

3
300 pull
300 - 3 x 100's free on 1:25
3 x 75's IM fly/back breast by 25 on 1:10
3 x 50's free on :40
3 x 25's free on :20

2
200 pull fast (2:15)
200 - 2 x 100's free on 1:20
2 x 75's IM fly/back breast by 25 on 1:10
2 x 50's free on :40
2 x 25's free on :20

1
100 pull fast (got 1:05)
1 x 100 free on 1:15
1 x 75's IM fly/back breast by 25 rest :05 
1 x 50's free easy
1 x 25 super easy

Total: 12, 600 yards in 3:55

Wow that workout went by really fast although the actual time was what it expected, just mentally it seemed to flow through really well and I didn't get bored or overwhelmed when doing this type of distance.

Friday, January 3, 2014

Doubling Pat's workout

This morning I slept in a little cause of the late night getting my goofy children's book finished.

Was in the water at 0600 and did Pat's workout:

700 warmup (kicking, IM, drills, free easy)
450 - 6 x 75's Odd: free, back, free Even: back, free, one arm fly

300 Stroke per distance
300 - 3 x 100's pull on 1:20
225 - 3 x 75's fly, back, breast
150 - 3 x 50's free strong on :50
75 - 3 x 25's free on :25

200 Sprint off the block (2:05)
200 - 2 x 100's free recovery on 1:30
150 - 2 x 75's fly, back, breast
100- 2 x 50's free strong on :50
50 - 2 x 25's free on :25

100 Sprint off the wall (1:05)
100 - 1 x 100's free recovery on 1:30
75 - 1 x 75's fly, back, breast
50- 1 x 50's free strong on :50
25 - 1 x 25's free on :25

100 easy

Did the above twice and ended up with 6,800 yards

Dr. Seuss Wannabe

Lately on the Did You Swim Today (DYST) page on facebook, the rhyming posts have been a little out of control.  Personally I find it a bit silly, but then during my evening swim, I guess I got a little bored and during my workout started coming up with stupid rhymes!!!!  I couldn't help myself.  I was getting pretty entertained by it and was surprised that I was able to hold 1:16 100s without much effort cause I was having fun coming up with stupid ideas.

So the slacker that I am, actually quit my workout early so I could finish executing on my poems.  But before I share, Here's what I did:

100 free easy
200 IM
300 - 4 x 75's drill
400 kick with fins
500 pull focus on form!
600 - 3 x 200 IMs no stopping
700 - 2 x (250 free + 100 back)
800 - 4 x 200's free strong on 3:00
900 - 9 x 100's on 1:30 (holding 1:15-16)
Total: 4,500 yards in 1:15

I think this pyramid set is my favorite.  It goes by fast and has enough variation to make it exciting.
Here's my Dr. Seuss open water swimmer book: (Click on the picture to turn the page)

Wednesday, January 1, 2014

Happy New Year!

This morning I was in the pool promptly at 0600 with the SDM and started the swim that Coach Craig put together. I really like it:

20 minute warmup (you choose).  I did:

1200 - 2 x 600's mingling free, kick and IM work in there

Then did the following with the entire team.  The intervals were the same but their distances may have varied:

2100 - 14 x 150's pull on 2:00
1400 - 14 x 100's free no equipment on 1:30
800 - 3 x (3 x 50's IM order + 1 x 75 free) + 50 IM + 75 free all on 1:00

5500 yards thus far

Then moved north of the bulkhead and did my own thing:

500 - 400 IM + 100 free
800 - 2 x (400 kick) first set fins, second set no fins
400 easy
3000 - 20 x 150's - first 5 large paddles, second 5 smaller paddles, third 5 finger paddlers, fourth set of 5 no equipment

10,200 yards total in 3:00

Then met Cathi at the gym and I did lifted a session of chest.  We then left for the GSL Marina and met up with the Wasatch Front Polar Bear Club and some new people along with a few familiar faces.  There were 6 'dippers' and 7 swimmers.  The swim was not an organized event with no entry fees, and no waivers.  It was just an at your own risk type event.  We did have Cathi in the water alongside the swimmers just in case, but it was a very short course and everyone did their own thing anyway.  I was the only one that actually swam the 300 yards course out to the red buoy and back.  The water temp was 0.1c (32.2f).

It was fun cause there was good coverage by Fox13 and Deseret news.  It was all covered live and my parents DVRd it and I stopped by on the way home to see.  They didn't show the swim cause they ran out of time, but they did video it, so hopefully they show it at the 5 o'clock news this afternoon.

6 miles total for the day - not too bad for the first day of the year!