Gords Swim Log

February Fitness Challenge

2012-02-01T09:28:00.002-07:00

Yesterday I hit snooze too many times and was seriously late to swim, so I decided to just go to work early and get in some serious hours so that I front load the week with hours. Because of that I was eager to get up this morning and did not hit snooze. Cathi did her traditional back scratch for me for about 30 seconds. Awesome way to wake up!

This morning I was in the water at 5:15am and did:

Kyle Treadway came up with this doozy

1150 yards free then joined masters:

600 free easy

1250 - 3 x 250 (100 free pull, 50 back pull, 100 free pull), 3 x 100 IM, 4 x 50's kick

repeated three times

600 - 4 x 100's hypoxic breathing/50 back

100 easy

I was in Will's lane, and for most of the entire workout I either only got 3 seconds rest or had to flip turn right into the next rep. I'm definitely one of the slowest guys there.

Then did my own thing after everyone left:

2000 - 2 x 1000's free cruising pace

2000 - 500 PT paddles, 500 no equip, 500 finger paddles, 500 huge paddles

800 - 8 x 100's kick with fins

11,000 yards total in 3:10

I just signed up for the "February Fitness" challenge today. My goal is to swim a quarter million yards. That's gonna mean an average of 62,500 yards per week. That's some SERIOUS yardage. But not unreasonable for me.

I also tried the Unflavored Sustained Energy today. I mixed it with about 20 ounces of water, 6 ounces of concentrated pear juice and about 8 ounces of pure orange juice. It actually was good! It wasn't extremely powerful, but had enough taste to make my taste buds happy. I can't say it really helped me during my workout today, I don't think I've ever had a "popeye reaction" to anything I've had.

But in the past I've definitely had a negative reaction to not taking anything at all. And I didn't bomb out today. This stuff wasn't bad, but for me it's about taste anyway and the added juices were the key here. I'm looking forward to my shipment of Orange flavored Perpetuem to arrive.

First day with SALT

2012-01-30T09:42:00.002-07:00

This morning I was at the Steiner 25 minutes too early. They don't open their doors until 5am sharp. So good now that I know what to expect on commute, if I leave my house at 4:15am (the same time as when I left for SDRC), I'll make it just in time for the doors to open.

I started out with 1200 yards free before swimming with the SALT Masters club:

600 yards free warmup
450 - 9 x 50's drill/kick
900 - 9 x 100's free (3 sets of 3 x 100's on 1:25, 1:20, 1:15)
1800 - 9 x 200's (first 5 pull) - progressively build back (200 free, 175 free/25 back, 150 free/50 back.. 200 back)
I was lapped 4 times on this so I was behind 200 yards by the end of it, but will make up for it at after the workout
900 - 9 x 100's back (time didn't matter I was so slow, I was going the whole time)
450 - 9 x 50's breathing drills (3,4,5,6,7,8...)
Ended up talking with Will for quite a while after this after which we resumed with:
1800 - 9 x 200's pull (first 5 large paddles, last 4 with finger paddles) on 2:45
700 - 7 x 100's kick with fins on :50
(200 makeup on backstroke slowness)
8,800 yards total in 3:00

It was nice to talk with Will this morning. He's got alot of really cool ideas.
I also tried the Perpetuem (Caffe Latte flavor) this morning. It wasn't terrible. It was alot better than the Heed. It was still not as flavorful as I would like, and tasted like chilled hot chocolate. The only flavor of the perpetuem I had was this kind. I'm just ordered some of the Orange/Vanilla flavor. So at this point the Perpetuem is way better than the Heed. The other stuff I got from Hammer was recovery stuff, and electolyte pills. Anyway, if you wanna tryout the perpetuem, go to their website. Find what you want, and then call in your order at Hammer, and mention my client # as a referral to get a 15% discount. My client # is: 196437

-2.5°C in GSL Marina

2012-01-28T13:45:00.004-07:00

Air temp was -1°C this morning. I picked up Michelle and headed out to the Marina. When we got there the water wasn't moving at all. It was really calm. The sun had just come up and the was no wind and the water was flat. Lots of brine shimp eggs in the marina this morning. It looked dirty, but just eggs. Because of the thick layer of the eggs, and the lack of wind and water movement, the water was actually really slushy and in some places icy and sharp. So I didn't end up doing any swimming. In fact I just did plunge today. Kind of wimpy. Here's some video to see the slushiness:

It was kind of nice to just do a dip this time. I didn't have any shaky recovery, numb fingers or painful toes, it was actually pretty fun! I felt quite a bit like a slacker on the way back, but I'll give a much better effort next Thursday. I was only immersed for about 10 seconds. It was amazing thinking that Lewis Pugh and Lynn Cox swam in water this cold for more than 20 minutes! On the way back to the car I looked at the water east of the parking lot and there was no ice over there. If it is slushy inside the marina again, I'm gonna get in on the east side of the marina and do a swim over there instead.

On the way back to SLC, we stepped inside the Saltair building which was being used as a packet pickup for a running race. I've never been in there and was curious what it was like. I was a little underwhelmed with how big it was on the inside and definitely not a pretty place in there. Made me wish to see the original Saltair I to compare.

Then we headed up to SLC Sports Complex (my new pool) and I bought a annual pass. Good thing Michelle came along cause she said while I was buying it, "What medical insurance do you use". I said, "Select Health". The person at the front desk looked at my insurance card and gave me 10% off and the annual pass (including masters, and the ability to go to any other SL County pool), came to $260! Almost a hundred less than I paid last year! Sweet!

I don't make a habit of drinking
pool water, but you can't help
but get a "taste" for a certain
pool, and Steiner has a very foul
taste.

We shared a lane and I did my own workout since I wasn't sure what she wanted to do exactly. But I knew she wasn't in the mood for a three hour swim, so I kept today's swim short.

1000 free
2000 - 10 x 200's free w/ finger paddles on 2:55
800 - 8 x 100's first 5 free, last 3 breast easy

3,800 yards total in 1:02

Turning polygamist (from a swimmer's perspective)

2012-01-27T09:08:00.001-07:00

Since my yearly membership at South Davis Rec Center expires today, I'm finally making the move. Here's the deal: Salt Lake County has several pools, three of which are relatively close to my work. One of them has a fantastic masters club that I've attended a few times before. Plus the yearly membership at SL county is much cheaper AND includes masters, whereas at SDRC masters was an additional $20/month on top of the yearly membership. Seems like a no brainer to me.

Plus every once in a while I'd show up at the pool and a sign was up just announcing that the pool was closed for a meet, and "Sorry for the inconvenience". With the SL County premium pass if one pool is down, no biggie, I can just go to one of the others. Not tied down to just one pool. Nice! However once summer gets here I probably won't swim in the pool more than once a week anyway.

After reading Evan's post on sport nutrition, I decided I really need to get away from my love for Gatorade as my preferred energy source. So this week I made an appeal to Hammer Nutrition for some help finding something that was "Just what I needed". Last night I got the big box full of trial samples of Heed products. For my first day I tried the Orange Flavored Heed.

I mixed it up last night and put it in the fridge. The one serving is to be mixed with 16-24 ounces of water. I opted for 16, as I like to taste the flavor. During today's workout I took a drink after every 1000. It was terrible. I must be spoiled with the sharp tang of gatorade, but the heed tasted like toilet water. It wasn't flavorful. I could barely taste the orange and it wasn't sweet at all. Seriously something I'll not continue using. The back of the label suggested I try something called "Perpetuem" that supposedly is intended to be stronger and supports longer endurance sports. I have several other flavors of Heed and I'll try them, but I don't expect them to be much better especially if they're not tangy and tasty. I'll continue to report my personal findings.

Every athlete's preferences are different and I want something I can taste! Especially after spending hours in super salty water that can wake up my taste buds after being exposed to salt. And at the same time fuel me.

I left my Swimsense at work on the charger so today's workout was done in sets of 100's or thousands so it wouldn't be that difficult to keep track. (My brain has gone soft ever since not being required to keep track myself).

1000 free easy
1000 - 10 x 100's finger paddles on 1:27.5
1000 free focus on efficient pull
1000 - 10 x 100's back/breast drill
1000 free
1000 - 10 x 100's PT paddle on 1:50
1000 free (Wow! I love those PT paddles. It really makes a difference in my technique!)
1000 - 10 x 100's kick with fins on first 800
1000 free
1000 - 10 x 100's pull with big TYR paddles on 1:20 (held 1:15 on all)
100 breast easy

10,100 yards total in 3:00 even

Tomorrow I'll go to SLC Sports Complex and get my yearly pass. I'm setup with USMS to belong to the SALT Masters club, so now I get to start swimming with them. No hard feelings South Davis, and I apologize for the inconvenience! But the appeal of having multiple pool options at my beckon call is too alluring!

Fingernail pain

2012-01-26T21:15:00.000-07:00

Capturing the temperature. My therm
always reads about 2-3 degrees
cooler than Josh and Jim's, so take my
reported temps "with a grain of salt".

Fingernails are consisted of dead cells. Well they are even more dead now. After getting out of the GSL which registered on my "cold" digital thermometer at 36°F, my hands were numb as normal. I did my "long" route of the boat ramp out to the marina opening and back. A distance of roughly 350 yards.

I started my watch when I entered the water, but forgot to stop it when I got out. I estimate that it was just under 4 minutes based on my previous experience with this distance in this cold water. I did stop it at the point where I finally felt where any "after drop" was over and the tingling was starting to feel good, rather than bad. It was 26 minutes after first entering the water. Which means the first 20 minutes or so after getting out is the worst part, but after that.... Fantastic! Except strange thing is, my fingernails are numb.

Getting ready to get in is a little
difficult, much more so than
the actual swim.

Today's crew was: Jim, Goody and his fellow teacher, Nate. Then myself and Josh. It was a little rainy, but the air temp was a comfortable 45°.

This week, the Daily News of Open Water Swimming posted this article on Brown Fat. Great. I feel so much better about my pudginess.

Total: 350 yards in just under 4 minutes

Burdened with thoughts

2012-01-26T08:52:00.002-07:00

Today's workout was fun and went well, however I wasn't really feeling all that into it as I was burdened with thoughts, but I'll share that after reporting the swim:

Thanks to Loneswimmer, I bought some new PT Paddles and Finger paddles and this morning I tried them out for the first time.

2000 free
1000 kick - 2 x 500 kick with fins
2000 free
1000 free w/ PT Paddles

PT stands for "Perfect Technique". My first length with these was really funky! It has the effect of swimming without any hands. When you pull, your arm comes back and it almost feels like you aren't getting any catch at all. They're designed that way. It forces you (if you want to actually make forward motion) to pull back efficiently with a bent elbow and avoiding the "S" pull. If you do the "S" pull, you almost don't go anywhere. You have to pull properly. These are also called "Anti-paddles" as they have the reverse effect. That is true. If I were to name these, I'd call them "Grateful paddles". It makes you so grateful to have hands. There are some special athlete swimmers who probably don't have hands and this gives you just a tiny little taste of what it's like to have a disability. When you take them off and just swim without equipment, you feel like you're wearing paddles cause you get a good pull and really fly!

1000 free no equip
1000 free w/finger paddles

These paddles really make you focus on your hand position. If you start your catch too soon, then the front of the paddle catches the water and stretches the front of the paddle away from your fingers. You have to watch that your hand enters the water properly, and that when you initiate your catch you actually pull the water back. Otherwise your hand position slows you down and you're quickly able to identify why. These were fun, and definitely no strain on the shoulder.

1000 free no equip

9,000 yards total in 2:35

Definitely not an intense workout day. When I wasn't experimenting with paddles I was thinking about this story. I try to put myself in the shoes of the relatives of those who were wronged, and I just have a hard time coming to the conclusion that a grave robber should receive such a cruel and unusual punishment. I can only come up with three explanations:

This story is just a wives tale and makes for a great campfire story for a bunch of scouts who like this kind of crap.
John Baptiste must have been guilty of even more heinous crimes. Perhaps mutilating the bodies? I mean he took clothes from people who didn't need them? IMHO the way we bury dead people is SO STUPID. I realize we want to respect their body, but it's just dust people! Their spirit is what matters after they die. Personally I want to be cremated and put in a mason jar, not put in an overpriced box and buried deep in the earth taking up space. The inefficiency drives me crazy!
This scenario scares me the most: The "saints" of the time, including the religious leaders, were so overcome with vengeance, (and not a sense of justice) that they gave in to their anger and acted like animals rather than "saints". How could you justify sending someone to an island all by themselves without means to properly survive? The crime simply doesn't justify the punishment in this case. So I'm hoping that it's actually the first explanation.

I'm actually going to watch a movie about this story on Saturday. I hope it clears things up a little for me instead of making me even more mad.

At least I can spell S-W-I-M

2012-01-24T09:16:00.001-07:00

There's this inspirational movie that I saw at my in-laws last year called Akeela and the Bee. I watched it last night and there's a scene where she reads a motivational passage in the film.

"Our deepest fear is not that we are inadequate. Our deepest feat is that we are powerful beyond measure. We ask ourselves, "Who am I to be brilliant, gorgeous, talented and fabulous?" Actually, who are you not to be? We were born to make manifest the glory of God that is within us. And as we let our own light shine, we unconsciously give other people permission to do the same." - a modified version of a quote from a book by Marianne Williamson

Good stuff. Anyone can live their dreams. One step at a time right? Believe in yourself!

This morning, the lifeguard was up in the chair at 4:50. What the heck? That was awesome to get a jump start on the day. Today's swim was fantastic. It was all about just maintaining a strong pace:

10,000 - 4 x 2500 free no equipment, no stopping, just go!
600 - 100 IM/free/back/free/breast/free

10,600 yards total in 2:45

Felt great and was able to not only keep up, but lap some guy I was sharing a lane with who had the biggest diving fins I've ever seen! Resting tomorrow since the pool will be closed for HS regionals. Will pick it back up on Thursday.

Today I'm the douchebag

2012-01-23T09:45:00.002-07:00

This morning I was in the pool exactly at 0500 and had a great workout:

2000 free
2500 free

1 x 100 on 1:30, 2 x 100's on 1:30 (last on 1:25), 3 x 100's on 1:30 (last on 1:25), 4 x 100's on 1:30 (last on 1:25), 5 x 100's on 1:30 (last on 1:25), 4 x 100's on 1:30 (last on 1:25), 3 x 100's on 1:30 (last on 1:25), 2 x 100's on 1:30 (last on 1:25), 1 x 100 free

500 kick

2500 free

1 x 100 on 1:30, 2 x 100's on 1:30 (last on 1:25), 3 x 100's on 1:30 (last on 1:25), 4 x 100's on 1:30 (last on 1:25), 5 x 100's on 1:30 (last on 1:25), 4 x 100's on 1:30 (last on 1:25), 3 x 100's on 1:30 (last on 1:25), 2 x 100's on 1:30 (last on 1:25), 1 x 100 free

500 kick

2500 free

1 x 100 on 1:30, 2 x 100's on 1:30 (last on 1:25), 3 x 100's on 1:30 (last on 1:25), 4 x 100's on 1:30 (last on 1:25), 5 x 100's on 1:30 (last on 1:25), 4 x 100's on 1:30 (last on 1:25), 3 x 100's on 1:30 (last on 1:25), 2 x 100's on 1:30 (last on 1:25), 1 x 100 free

Near the start of this set, some guy got in next lane over and was swimming free straight (like 3000), and I was doing my 100's. He was holding probably 1:25's so I tried staying up with him. It was nice pacing with him, but his steady pace was a bit faster than 1:30 so he ended up lapping me. I wanted to just cut my intervals down, but I already felt like a douchebag for racing him. Typically its the other way around where I'm doing distance and some doofus gets in and does hundreds and tries racing. Props to that guy for the nice distance pace.

500 kick

2500 free pull
100 back/breast

13,600 yards total in 3:34

This last week my mom's neighbor was cleaning out his garage. He had a photograph that was blown up to poster size of Saltair in 1900. He didn't want it and gave it to her. She called me a couple days ago and asked me if I wanted it. Holy Christmas Eve yeah! I'm psyched, I feel like old Saltair is my personal Xanadu.

Wouldn't it be sweet to go back in time and see this place? I'd give my left foot to go there.

10 feet in the morning, 7 miles at night

2012-01-21T20:53:00.002-07:00

Left foot, left foot, left foot, right!

This morning I met Goody, Michelle, Josh and Jim at Fort Bueneventura Park for the North Davis Prep Academy's polar bear plunge fund raiser. They had cleared out a 30 foot by 20 foot section of ice in the pond. It was rainy and muddy. I took a water temp and it read 36 high. I charged up my Go Pro for this thing. I was wearing it at the time that I jumped in and it the head strap fell off. My new sandals that I bought also were stuck in about 2 feet of mud at the bottom of the pond. It was only about 3 feet deep. My first priority was finding the Go Pro. Jim found it feeling around. Man I really need to get that floating attachment for it!

The water didn't feel that cold. We had a fun time getting together, but it was only a 10 foot swim, in muddy water. So this evening I went to SDRC for a decent workout. Ended up doing:

4000 - 2 x 2000 free nice long strokes
1000 kick with fins
3000 pull
2000 - 10 x 200's odd back/breast on 4:00, even free on 3:00
2000 free channel pace
600 - 200 IM, 200 free, 200 IM warmdown

12,600 yards total in 3:15

Felt strong, yet relaxed the whole time. By the time I got to the kicking set I felt like I just barely got in. It went by really fast. Here's what my swimsense logged. I stopped it for my 1000 kick set, but the rest it got.

Some kid must have had his swim suit pocket FULL of gummy bears because there were about a dozen spread all over the pool floor. With the underwater lights making them stand out like tiny little jewels. It was really pretty with all the different colors and light reflecting. Reminded me of the time I asked a girl out to a dance and she answered by throwing a ton of diving rings in the pool while I was swimming.

Hypoxic training

2012-01-20T09:17:00.000-07:00

This morning's workout was fantastic. I didn't feel tired at all, the shoulder was at 100% and I swam with some pretty decent power.

2000 free
2000 free
1000 kick
2000 pull
2000 free
2000 free
1000 hypoxic training:

10 over unders on 1:15, 10 x 50's free descend 10-1 breaths per 50 on 1:15

12,000 yards total in 3:25

I totally forgot how fun hypoxic work is. As long as I get enough rest to catch my breath, I'm good. I also finalized the switch from Montana LMSC to Utah, with SALT as my preferred club. I must have been on a man period when I made the stupid move to the cheapest LMSC. My membership at SDRC expires the end of next week and I'm looking forward to swimming at SLCSC with Will and the other fast swimmers there on a regular basis.

Lexy Kelly's Christmas set

2012-01-18T08:46:00.000-07:00

Was looking for some speed work today so I stole Lexy Kelly's Christmas workout and modified it a little to accommodate my slow butt, but not too much.

1000 free warmup
400 - 1 x 100 on 1:35, 1 x 100 on 1:30, 1 x 100 on 1:25, 1 x 100 pull on 1:20
rest 1 minute
800 - 2 x 100 on 1:35, 2 x 100 on 1:30, 2 x 100 on 1:25, 2 x 100 pull on 1:20
rest 1 minute

1200 - 3 x 100 on 1:35, 3 x 100 on 1:30, 3 x 100 on 1:25, 3 x 100 pull on 1:20
rest 1 minute

1600 - 4 x 100 on 1:35, 4 x 100 on 1:30, 4 x 100 on 1:25, 4 x 100 pull on 1:20
rest 1 minute
2000 - 5 x 100 on 1:35, 5 x 100 on 1:30, 5 x 100 on 1:25, 5 x 100 pull on 1:20
rest 1 minute

1600 - 4 x 100 on 1:35, 4 x 100 on 1:30, 4 x 100 on 1:25, 4 x 100 pull on 1:20
rest 1 minute
1200 - 3 x 100 on 1:35, 3 x 100 on 1:30, 3 x 100 on 1:25, 3 x 100 pull on 1:20
rest 1 minute
800 - 2 x 100 on 1:35, 2 x 100 on 1:30, 2 x 100 on 1:25, 2 x 100 pull on 1:20
rest 1 minute

Cha-ching! 8 new Jammers, 3 new Goggles, 1 Parka,
One spoiled dude!

400 - 1 x 100 on 1:35, 1 x 100 on 1:30, 1 x 100 on 1:25, 1 x 100 pull on 1:20
400 cooldown (back, free, breast, free)

11,400 yards total in 3:01

Got my new parka with the eight jammers yesterday. I'm set for a while.

One of my favorite moments of the day

2012-01-17T09:05:00.004-07:00

Getting up at 3:40 am pretty much sucks. I sit up and move my feet off the side of the bed. Cathi lately has been scratching my back for about 30 seconds while I wake up and get my bearings. That simple act makes one of the hardest moments of the day, turn into one of my favorite moments of the day! She's such a fantastic woman!

This morning I was in the pool at 5:00 sharp and did:

3000 free straight
3000 - 2 x 1500's free (first one pull, second one no equipment)

Half way through the last set I just wasn't feeling energized, and felt like crap. Within a few minutes quite a few people got in the pool and it started to fill up. A couple people got in my lane and initiated a change to circle swimming. I didn't mind, in fact it kind of got my mind off of how tired I was. It was exactly what I needed to get back into it and swim with some umph!

3000 - 1000 kick, 1000 pull, 10 x 100's alternate stroke/free on 2:00, 1:30
1500 - 2 x 750's free strong on 11:00
750 - 500 strong, 100 sprint (1:11), 100 back, 50 breast

11,250 yards in 3:18

Clorox

2012-01-16T09:26:00.002-07:00

This morning the pool had a foul taste to it. Like I was swimming in bleach. Gross! I got through it though.

4000 - 2 x 2000's free on 31:00 (landed both less than 2 seconds from each other (30:07, 30:05)
1000 - 10 x 100's stroke (back/breast)/free no rest interval
1000 kick with fins
1000 pull

4000 - 2 x 2000's free strong

11,000 yards total in 3:03

Noticed this event for February, and I think I'm gonna do it. The yards option and not the 27 day option. I'm shooting for 250,000 yards for the month of February. Who wants to swim every single day for a month? That's not good for you! Even God took rest one day out of 7.

One Hour Postal 2012

2012-01-14T15:53:00.000-07:00

This morning I carpooled with Goody and Michelle down to Pleasant Grove for the Utah Polar Bear. The website announced the date for 2013 which I thought was really odd seeing that the event for 2012 hasn't even happened yet. But I did see

"In a unified effort to gather donations for local charities, we will be hosting the Utah Polar Bear Plunge at Utah Lake on January 14th, 2012! Come Swim, or come watch. Either way, bring in the new year with a SPLASH and support a good cause!"

The facebook page did NOT have anything on it stating that the 2012 event was cancelled, just again, the 2013 date. Why didn't they PLASTER both their website and facebook page that the 2012 event was cancelled? And what about my $35 donation? How do I know that it's actually gonna go to where I intended it? Seems extremely unprofessional! I got a text back from them saying:

Sorry! The polar bear swim was postponed several months ago. The details have been on our website? Sorry for any trouble.

Josh collecting one of the boulders that
didn't make it through
the ice.

Michelle

Very lame. If I cancelled the GSL swim by just putting up the 2013 date instead of sending out emails, and updating facebook and website saying "THE 2012 event is cancelled!!!!", or giving money back, then I'd be in big trouble. That's a terrible example of event planning and execution.

Anyway, we made the best of it and Josh and Goody got busy trying to bust a hole in the 3 inch thick ice right near the shore. After about a dozen boulder slams on the ice, there was a small hole big enough to just sit in the 12 inches of water.

Josh soaking it up in the ice
water

It actually was quite pleasant.

Josh was first to get in and he laid back in the water with his legs under the ice. Goody and Michelle also got in. I was in a crappy mood and figured I might as well get in too.

I got my shoes off and got ready while Goody was in (so I don't have a pic of Goody, hoping Josh posts some too). The ice on my feet was actually pretty painful, but getting in the water wasn't that bad. Oh well. It was fun getting together for this even though it was highly disappointing not participating in the full blown event. Another guy showed up who also was expecting to do this, I forgot his name, but he took his turn to get in the little hole in the ice for a picture. So at least we weren't the only ones that got duped.

Goody and Josh weren't gonna
just come down here without
some kind of cold water pain!

After that we drove back and dropped of Michelle at home, and Goody and I went to SDRC where I was going to do my one hour postal swim for the year. I was hoping to get at least 4200 yards, but thanks to Goody's cheering and pacing, I was able to get 4,350 yards exactly in 1 hour. Not to bad considering the facial drag I've got going, well, and the fact that I haven't done a whole lot of speed training. I'm turning into a fitness swimmer and not a competitive swimmer. Which I'm OK with. I just can't expect to be super speedy anymore. It was cool having Goody there and he was giving me handsignals underwater and yelling at me underwater which made me pick it up just a bit. But I never felt really with it on the swim and was hurting right from the start. I did do a 100 yard warmup before the swim, and that's probably where I went wrong. I should have done an easy 1000 first, but I felt like the day was wasting away and needed to get going.

Here's the detailed data from my swim which was captured on my swimsense.

Total yards:

100 easy
4350 fast
50 breast

4500 yards total

Small Taper for tomorrow

2012-01-13T06:25:00.000-07:00

Tomorrow at noon is a polar bear plunge with and a bunch of other folks for charity.
Afterwards I'm heading to SDRC with Goody and I'm gonna do a one hour postal.

This morning I did a short little sprint set.

1000 free fast (13:29)
400 - 4 x 100's free on 1:30 (got 1:15-1:17 on them)
250 easy

1,650 yards total

Tapering always makes me feel like such a slacker! Not to be a pessimist, but I don't think beating my distance from last year is gonna happen. I just haven't done the necessary speed work. I'll be happy if I get more than 4200 yards. I'll blame it on the facial drag I've got going.

Lament of a winter swimmer

2012-01-11T08:00:00.003-07:00

This frozen lake doth shock my heart.

Yet numb with pain, from swimming

through the cold cruel pockets upon this earth,

I will rejoice!

And swim in these warmer waters.

This morning's swim for some reason was spent compiling poetry and wasn't the most intense workout I've ever had. It was hard to really focus today, so I ended up putting in a mediocre workout.

The poem from above is an adaptation from one I had compiled decades ago.
Today's swim:
2000 free
1000 kick
1000 - 5 x 200's odd IM, even free touch and pull drill
2250 pull

6,250 yards total in 2:05

Here's one more that I came up with this morning:

I'm not Superman,

but I CAN fly!

Gliding forward,

separated from earth, a natural high.

What calm I feel

watching the depths below,

An experience

that man and fish,
share and know.

Can't wait to see Dr.

2012-01-10T09:17:00.001-07:00

I have a Dr. appointment for February to get the medical paperwork all filled out for the English Channel. I'm extra eager to see him so I can ask about getting a test for Mercury poisoning. I doubt he's ever had that request before. But there is this old quack who is really persistent on preaching to me how dangerous the GSL is due to high levels of mercury. I can't wait to have a test done so I can either concede that it's a problem, or shut this dude up.

This morning's swim was awesome. I did a bunch of descending free/stroke work:

2000 free

I LOVE my swimsense! I can just just zone out and swim. Check it after a long period of time and then realize I only have 100 yards left till my warm up is over. Sweetest invention ever!

3500 - 10 x (250 free/100 stroke) w/10 rest
2000 free pull
2500 - 10 x (150 free/100 stroke) w/10 rest
500 kick with fins
1000 - 10 x 100's (50 free all out/50 stroke recovery) on 1:45

11,500 yards total in 3:02

What if...

2012-01-09T08:39:00.002-07:00

Jack got back to me, and it looks like the plan for the Bering Straight Relay is the third week in July through the second week of August. Right in the middle of my trip to England. If I hadn't already paid for the airfare, lodging and pilot deposits, I would highly consider changing plans, but I'm already invested thousands of dollars into the EC Crossing. That would have been fun! And I would have loved to do some serious training for that cold water adventure! Perhaps another day.

This morning's workout was a little rough. My shoulder wasn't really in pain, just a little achy. My membership at SDRC ends on Jan 27th, so I'm looking into a SL County Premium pass which gets me into any SL County pool and includes masters. And it's still $40 cheaper than SDRC which does not include masters.

I'm thinking about my recent rant about USMS and about the Utah LMSC and I'm kind of ashamed for being such a baby. I'm looking into getting my membership back in Utah where it belongs. It's only $10 more! What was I going on about?! What a doofus.

4000 - 2 x 2000 free
650 pull

I was interrupted in the middle of my workout so Masters swimmers could swim in the north end of the bulkhead which was moved over the weekend. So looks like I'll have to start on the south side in order to avoid any lane conflicts.

1350 pull
2000 free
600 kick
400 - 4 x 100's on 1:30 easy

9,000 yards total in 2:20

Best swim this week

2012-01-07T18:07:00.001-07:00

(There is some swimming in this post, but LOTS of drama today so just skip to the end if you just wanna see the workout)

I didn't swim yesterday, I slept in and had to get to work at a good time so that I could leave at 3 for a scout camp. The scout camp was at Willard Bay. I wasn't sure if the water was going to be completely frozen or not. I was hoping to get in a polar bear. But after we set up camp, had dinner, and paid for our site it was completely dark and lots of boys wanted to go down to the waters edge to check it out.

This isn't one of my scouts. Notice
he disregards the danger sign, just like I told the boys
not to. He went anyway.

Sure enough it was completely frozen. How thick I didn't know. Some of the boys started to go out onto the ice and I said, "I don't think that's a good idea, we haven't tested it and I'm not sure how thick it has to be to be safe to walk on". Did they listen. No. Some of them started to go deeper and deeper away from the edge onto the ice and I started to yell. Still they were too busy goofing around and playing and not listening. So I said, "Ok guys! I'm heading back if you wanna ride come now!" By the time I got to the van and started it (which was only 30 feet from the edge of the bay), they started to come. I should have had a serious discussion right there and then about them needing to listen to me and take my warning seriously. But we just headed back.

After our campfire program and closing prayer all the boys started playing fugitive in the darkness while I tended to the campfire and kept it roaring. Everyone was running around and having a good time. No snow was on the ground last night actually. It was a little cool, probably about 45, but not bone chilling. About 8:30 a handful of boys come near the fire and apparently they had walked the five minutes to the bay and played on the ice and one of them had fallen through and fortunately was only up to his knees and he was able to get out. All the other boys admitted to running around out there with him, but they had escaped the collapse.

Again, I should have severely scolded the boys, but I'm not a good scout leader, I let ALOT of things roll over. But I am REALLY tired. If I got on them for every single thing I'd be hounding them minute after minute. Tomorrow I'm gonna lay it all out on the table in our church meeting. I hate feeling like a bad guy, but these kids are like kindergartners and half of them need a good hiding, but that wouldn't be acceptable coming from me.

Jack Bright's the first guy I've seen wear his cap Napolean
style. I've started to do it for my winter swims.
I'm like a little kid who mimics his hero.

Anyway, when I got home I found an email from Jack Bright. He was inviting me to consider joining the team of relay swimmers crossing the Bering Straight this year. WHAT!? I don't consider myself even closely in the same league as those doing that swim. Granted we're swimming in water that is down to 2°, but for only 3-4 minutes max. I'm still very much a newbie. Sure I'm extremely enthusiastic about winter swimming, but I'm hardly in the class of people who are doing first ever swims in the arctic. I was very humbled by the request and initially responded that my schedule was so full for this year and would definitely consider it in future years especially with greater winter swimming experience. When Cathi got home from her errands I told her about the invite and she said, "You an idiot to pass up that opportunity! At least get more information and find out what really is involved and required. Maybe it won't be too expensive and we can make it work. At least find out!"

My jaw hit the floor. I love that woman! She is so supportive! Perhaps she's paying me back for all those marathon weekends she does. So I emailed Jack back asking for more info.

Then I went for my swim. My mind was so preoccupied with the Bering Straight crossing that I ended up not focusing and totally made an illegal traffic move. Oops. I looked before I went, but I totally ran a red light. What the heck?! I was really out of it. I realized halfway through the intersection that I was completely breaking the law and snapped out of my dream like state.

When I got to the pool I was in the water at 2:30 pm and did:

4000 - 2 x 2000's free

2000 pull

4000 - 2 x 2000's free

600 - 2 x (200 IM, 100 free)

10,600 yards in 2:34

Today's swim was fantastic. I REALLY love my Swimsense. I can totally zone and not focus on keeping track of my total in my head, and think about my stroke mechanics among other things. I can push off the wall and take a quick peek at my yardage to get my mind back into where I'm at in my workout.

The first 2000 I was thinking about the Bering Straight, but the rest of the time I was thinking about how terribly behaved my scouts are. I was getting really angry just thinking about the lack of respect those boys show. My stroke rate picked up and I was going at a pretty good pace. I'm at my whits end with those kids! I KNOW I wasn't as out of control as these kids are at this age.

Where did it go?

2012-01-05T18:55:00.001-07:00

I lost something, but I'm not worried, and I don't really want it back. It's COLD SHOCK.

Josh, Goody and I get to witness sunsets like this out
at the Marina about every other time. Magical.

I really need to get a heart rate monitor. I'm dying of curiosity about how much my heart rate jumps when I get in. My breathing doesn't feel all that elevated anymore, and it's about as painful as getting a shot in the arm. You can feel it, but if you don't focus on it, it's not a big deal at all.

Today's temp came to 35.8°F (2.1° C) and I did my normal shortened route of 250 yards to the other side of the marina at the turn and back. Had some good conversation with Goody and Josh. Fun stuff.

250 yards total in 3:32

7 months to go

2012-01-05T09:20:00.002-07:00

7 months until I get on a plane for England. Can't wait! This morning was much better than yesterday.

1000 free
1000 - 900 free, 100 breast
1000 - 800 free, 200 back
1000 - 700 pull, 300 free
1000 - 600 free, 400 kick with fins
1000 - 2 x 500's free on 7:30
1000 - 400 kick with fins, 600 free
1000 - 300 free, 700 pull
1000 - 200 IM easy, 800 free
1000 - 100 back, 900 free
900 - 9 x 100's free on 1:25 (banked :20!) Nice!
100 back easy

11,000 yards total in 3:05

Active Recovery

2012-01-04T07:20:00.001-07:00

A negative person would call today's workout a slacker workout, but I choose to be positive and call it active recovery.

Last night I was up later than normal due to obligations with Scouts. But it was worth it cause Austin passed his Eagle board of review and that's one less thing I have to nag about! Right on!

This morning I snoozed past the alarm way too much and wasn't in the water until 5:25am. I got in and did:

2000 free nice and easy
2000 pull

My shoulder blades were stiff the whole time even though I tried to just relax them and do an exaggerated glide, pull, rotating on axis and a good bent elbow, etc... Decided that its better to get in the water and do 4000 than to not come at all. So I called it good and will focus on a super early bedtime and get in a decent 10+ tomorrow.

Also, it looks like I no longer work with Chris Haramoto with Antelope Island, but Jeremy Shaw. He gave us permission to go with 15 swimmers for the Antelope Island to Black Rock Swim. Yay!

4000 yards in 1:02

Speeding it up a bit

2012-01-03T09:02:00.000-07:00

Today was all free with some kicking. I wanted to speed things up a bit, so I didn't do any sets longer than 1000. All sets on a 1:30/100 yd base:

1000 free easy on 15:00 (14:56)
1000 - 2 x 500's free on 7:30 (@7:03)
1000 - 5 x 200's free on 3:00 (2:35-2:45)
1000 kick with fins

1000 - 2 x 500's free on 7:30 (@7:03)
1000 - 5 x 200's free on 3:00 (2:35-2:45)
1000 - 10 x 100's free on 1:30 (1:15-1:23)

1000 kick with fins

1000 - 5 x 200's free on 3:00 (2:35-2:45)
1000 - 10 x 100's free on 1:30 (1:15-1:23)
1000 - 20 x 50's free on :45

11,000 yards in 2:58

Interesting that the Swimsense watch has been perfect at counting up till now. It was fine until I started doing the 50's. Perhaps my stroke rate is too fast for it? It messed up three times showing that I only did 25 yards when I obviously did 50. I'm not too upset, because I rarely do 50's anyway.

Felt strong the whole time and my shoulder and upper back felt great. Had Jonas knead out my knots around my shoulder blades with the magic wand. Man that thing works wonders.

Kicking off the new year right

2012-01-02T15:47:00.003-07:00

It felt so good to sleep in until 7:30am. Then I went over to SDRC and did:

20,000 - 10 x 2000's odd free, even pull

in 4:58

I called Cathi on the way home and she was in a good mood! She had a good morning with the kids and she said she'd have lunch waiting for me when I got home. I had a huge sub sandwich waiting with an orange already peeled and sectioned. What a sweetheart! Fantastic day and the swim was wonderful.

Josh opened up registration for the 8 mile event on New Years Eve at Midnight, and all 12 spots for the GSL Antelope Island to Black Rock Marathon swim filled up within 24 hours! Wow, I thought it would take a few weeks, not one day.

My 2011 Swim Review

2011-12-31T15:43:00.000-07:00

2011 has been quite an eventful year. Very fitting given I have big plans for 2012. Here's an extensive list of this year's highlights!

Swimming accomplishments

Great Salt Lake English Channel Qualifying swim - 21.7 miles in 10:59
Bear Lake Length swim - 19.8 miles in 11:13
Deer Creek Open Water Marathon - 2nd place - 10 miles in 4:56
Virtual Open Water Marathon race around Long Island - 1st place finish - 250 miles in 2 months and 1 day
Literally gave 110% in my 1000 mile goal for the year, finishing the year with just over 1100 miles (13th place out of over 2,800 swimmers in USMS' 2011 GTD)

Open Water Education

Attended the First Annual Open Water Safety Conference in San Francisco
Subscribed to H2Open magazine, the worlds first Open Water Magazine. Definitely worth it!
Recertified in CPR/First Aid/Lifeguard Training

Furthering the sport

Assisted Josh Green in directing the Great Salt Lake Open Water Marathon
Donated several kayaks in raffles to promote open water swimming participation
Helped conduct several open water clinics
Created the Josh Green Virtual Open Water Race (which hopefully blossoms throughout the years)
Organized and successfully held SDRC Swim Meet, and also funded and built SouthDavisMasters.com

Great Salt Lake

Became a member of FRIENDS, made this organization my charity of choice, and also donated large amounts of money/goods/services to this organization.
Attended several meetings regarding Great Salt Lake and issues threatening its future.
Sent a letter to Army Corp of Engineers to make my voice heard in regards to reckless expansion of GSLM ponds.
Organized a cleanup of Bountiful Lake and participated in a cleanup at Black Rock.
Conducted lots of research and written articles on GSLOW history, including meeting Phyllis Spencer and family.

Winter Swimming

Was introduced to winter swimming by the UtahOpenWater pioneer, Josh Green, on 24 February this year, and swam EVERY week from that point on in open water, cold or not.
Created the Wasatch Front Polar Bear Club. Which is an informal club (we don't take dues, or have any recognized "members". Just a group of crazy cold water friends.
Donated a significant chunk of change to Jack Bright to fund his very cool documentary on Winter Swimming which was successfully completed and released this year.

New Friends and acquaintances

Last, but not least, I have made MANY new acquaintances and new friends this year:

Goody Tyler
Will Reeves
Matt Gerrish
Scott Kunz
Michelle Yan
Kate Pettipiece
Rachel Wagner
Erin Jensen
Gary Pace
And ALL the swimmers from Antelope Island to Blackrock

Last swim of the year

2011-12-31T15:17:00.001-07:00

Six participants this week:
Gords, Jim, Goody, Dave, Tyson, Josh

This morning I went to pick up Michelle, but she was either gone, or not hearing me knock on the door or ring the doorbell. I met Josh, Jim, Goody, Tyson, Dave at the marina. Goody gave me a very cool new cap that said "Sub 0° Swimmer". A little more manly than the candy can hat I've been wearing. This morning it was really windy and there was some pretty decent chop outside the marina. It's a good thing we swim inside the marina in the winter. I wouldn't want to swim into those cold waves.

Tyson and Dave are the two new guys for this week and I hope they had a good time. I did my normal 250 yard swim out to the corner turn at the other end of the marina and back. I had everything laid out perfectly so I was fully dressed in probably less than 90 seconds. I have big boots that don't need tying, and I just slip into everything. No zippers or buttons to deal with.

At the end it feels so good knowing in about 2 minutes
everything will be back to normal. Well almost.

I got a response last night from Jack Bright concerning issues with cold hands. He said that his swimmers often prep the hands with hand creme and then rub it in as well after the swim. He also said, to pay special attention to your body and if it makes sense to cut back, do it!

This time the water on my thermometer came to 35.8°F. Warmer than last Saturday by quite a bit. We've a warm week. My cold is also improving. I've never been a big fan of soup, but I think it is making a difference in my recovery.

This week when I got out my hands recovered very quickly due to the increased water temperature, plus I was really efficient getting back into warm clothes. The wind chill was brutal! Tyson asked me "What would you do if something happened out there, would someone be able to go out and get you?" Josh probably would. But I would never put myself in a situation where I would need help. I've had plenty of experience swimming through cramps, and there's no way I can get hypothermia in 3 minutes in water that cold. Experience with waters in the temp you start to learn what you can and can't do. You stretch yourself and expand your limits, but not to a point where it's really dangerous. Sure there's risk, but you keep it at a level where the odds of something really bad happening is extremely slim.

Rachele and Scott Kunz ran with Jacob and Cathi at the
New Year's Revolution Run at the Olympic Oval

Had a great time, and enjoyed the fact that I got to do an extreme event on New Years Eve which only took three minutes, and I get to go support Cathi and Jacob at the Olympic Oval.

Jacob ran 19 miles this morning, and Cathi a full Marathon. Jacob took first for the 17 and under division. Cathi got in another marathon for the year, totalling 16 marathons for 2011. Wow!

Now to take a little nap.

250 yard swim in 36°F Water in 3:31

Bullseye

2011-12-30T10:19:00.000-07:00

After hitting my initial target of 1000 miles for the year, I wanted to just hit 1100 by year end to symbolize that I gave 110% this year. This morning was a huge struggle getting out of bed. I hit the snooze button a few times. Cathi was trying to talk me into just sleeping in and taking a day off, but that would mean I'd have to kill it tomorrow, and I want to just take it easy after the polar bear swim and enjoy New Year's Eve as a rest day.

So I got up and was about 10 minutes late getting in the water, but still was able to put in a kick butt day:

12000 - 6 x 2000's free (even no equip, odd pull)
900 kick with fins
100 cooldown

13,000 yards total in 3:40

So my year end total is 1101 miles which is a total of 1,938,262 yards. I think it's reasonable to go for 2 million yards next year which is 1136 miles. That will definitely be a stretch. It's been a hardcore year and it seems more and more difficult to top my own history, but I'm gonna keep trying. Tomorrow's year end post will be a pretty good summary of the year with highlights.

USMS - the Willy Wonka of adult swimming

2011-12-29T06:34:00.001-07:00

My initial disgust has phased out, so I'm removing the contents of this venting post.

As for today's swim: It sucked.

I was in the pool at 5:00am, but about 800 yards into my swim, my left elbow started to bug me which was a first. I was feeling a little stiff still and these thoughts about today's subject were weighing down my mind. Hopefully tomorrow I can start with a renewed purpose and really get back to it!

1000 free total in 15:10

Should've known better

2011-12-28T08:48:00.001-07:00

I stayed up too late last night trying to finish watching "Inception". It's the first time I've been able to get past 10 minutes without falling asleep. I wasn't terribly captivated, I just wanted to finish it to see what all the hype was about. What a dumb movie, and I can't stand Leonardo DiCaprio.

Because I stayed up later, it was difficult to roll out of bed this morning, but I did it. Was 5 minutes late getting in the water. Not too bad.

Here's what I did:

2000 free

2000 pull

1000 kick with fins

2000 free

2000 pull

1600 - 8 x 200's alternate back/breast and free

10,600 yards total in 2:58

Beta release for Swimsense

2011-12-27T09:10:00.000-07:00

Last night I took the Beta release of the firmware upgrade for the Finis Swimsense. That was a good move cause now I can configure the main screen to show any data that it captures. So now the only thing I have showing on the screen while I swim is the running yards. It's nice and big and easy to check just after pushing off the wall. Such a cool little gadget!

Today's swim:

400 easy
1800 - 3 x 600's free on 9:00
2000 - 4 x 500's free on 7:30
2000 - 5 x 400's free on 6:00
1800 - 6 x 300's free on 4:30
1400 - 7 x 200's IM/free :30 ri
800 - 8 x 100's free on 1:45
400 easy

10,600 yards total in 3:00

Santa has lowered the naughty/nice standard

2011-12-26T15:24:00.002-07:00

This year for Christmas Santa got be a new Finis Swimsense watch. I asked for it after reading 10KMarathon Swim's review, not sure if Santa would really come through for me or not. Well I ended up opening it yesterday morning. This thing is awesome! I especially love how it helps me by confirming my total yards completed. This way if I lose track, I don't end up just doing penance, but just confirm on the watch. Only thing is, the display is difficult to read and so it causes me to pause for a second underwater to check the total, but I only check it about once every 2000 yards or so. It's right on.

The only time it messed up was when I was doing IM drills (one arm fly) and obviously it couldn't get a reading when I was doing my right arm. So I ended up "tricking" it in order to get it to count. I would do a one arm drill and then rotate to the other side every other stroke. Today's workout was:

16000 - 4 x (2000 free, 2000 pull)
2000 free
2000 - 10 x 200's (odd IM drill, even free)

20,000 yards total in 5:13 (average 100 yd pace throughout the entire workout: 1:27)
Average stroke count per 25: 8

Here's a link to my data.

I assume the watch would be any good in open water, as I figure it relies on the configured pool distance and the sensing of a turn to really figure out how far you've gone. I read some reviews yesterday and was concerned about the battery life. But after spending over 5 hours in the water, it still had a half charge according to the battery icon on the display.

Christmas Eve Swim

2011-12-24T11:10:00.002-07:00

Merry Christmas everyone! This morning I picked up Michelle Yan and we headed out to GSL Marina where we met up with Jim Hubbard, Josh, and Jim's friend Mike and his son Logan.

I measured the water at 32.0° exactly, Jim had his measure 33 and Josh's read 34. So I'll go with the average temp of 33°F (0.5°C). It was definitely colder than it was in the afternoon two days ago. Getting in was a little tougher but once I got immersed, I couldn't tell much of a difference. This time I modified my normal lap. Instead of swimming to the marina opening, I swam to the other side of the marina at the corner of the turn. A total distance according to MapMyFitness.com as 0.15 mile (a little over 250 yards). Completed in 3:21

Panoramic view with me swimming towards the marina opening.
photo courtesy Jim Hubbard

Josh, Jim and Michelle, Mike and Logan got in and enjoyed the experience of the cold water.
This was Michelle's and Mike's first time doing a winter swim with us. I'm sure an experience never to forget! Michelle mentioned that when she got out she looked all red like she was wearing a Santa Suit. Ho! Ho! Ho!

Mike and son Logan, Gords, Josh, Jim and Michelle
All participate in the Christmas Eve Winter Swim at GSL
Water Temp - 33°F
photo courtesy Jim Hubbard

Michelle brought some warm soup and some breakfast burritos which hit the spot. I wasn't able to partake until I could actually feel my hands. I was shaking so much in the car, I was worried I'd spill it all over me. The neoprene cap sure is a life saver. Literally. I was reading LoneSwimmer's blog post yesterday. All of the info was stuff I heard before, except for the term AFTER DROP. That sounds scary.

Mmmmerry Cccccchristmas! photo courtesy Jim Hubbard

To be honest, I don't notice the hyperventillating effect upon entering the water. I'm able to slow down my stroke and breathe alternately. I think I've gotten used to it. However one thing that I don't think I can control is the numbness in my fingertips that remain numb for nearly a full day AFTER I get out. That part sucks the most. If it was legal to wear neoprene gloves, I'd do this everyday.

One quote that a czech winter swimmer said in Jack Bright's documentary that particularly struck me this week was:

"It's simple. The human being tends to be lazy. But with winter swimming, you have to face this weakness and overcome yourself and your own laziness."

True indeed. That's EXACTLY why I do this. It's overkill to train for the EC in this. I do it to face weakness and overcome laziness, and enjoy the company of good friends.

Merry Christmas!

Starting my own adventure beard

2011-12-23T09:32:00.001-07:00

I'd love to grow myself a
"Lorenzo Snow" beard.
But Cathi would throw a fit!

My friend Rob Dumouchel is well known for his swimming with his "Adventure Beard". I have been annoyed lately with the small amount of chaffing (even in the pool) when not shaving the day of long swims, and have to deal with a very small raw area on my right shoulder. Plus, I like the look of beards, and to be honest have been coveting my friend Goody with his cool looking beard. So I went out a few weeks back and bought a purple 5o'clock shadow. But I feel like a complete dork when wearing it in public, so I have broken down and started growing my own adventure beard.

Perhaps it'll get the ball rolling a little faster on getting me released from Scoutmaster.

This morning's swim was awesome:
100 easy
5000 - 10 x 500's free on 7:30
4000 - 10 x 400's

First 5 free on 6:00, second 5 - 200 free/IM (:30 ri)

3000 - 10 x 300's free first 5 no equipment, second 5 pull

400 - 200 free/200 IM
100 IM fast
50 grandpa

12,650 yards total in 3:20

Coldest swim yet - 350 yards in 35.0°

2011-12-22T21:17:00.000-07:00

GSL Marina in December after sunset. Pretty!
photo courtesy Jim Hubbard

Love how I'm setting new PR's every week. This week the temp dropped 1.2°F down to 35.0°F which is 1.67°C. I got my folks to come along with a couple nephews and a niece.

Met Josh, and Jim at the Marina. Got a cool space tarp from Josh for Christmas. Good for reheating.

Getting in for the swim is always easy. This time after the swim I got dressed and slowly made my way to the car. I got the shakes and finger crushing until we got to the airport. Tough one today. Did the full 350 yards and did it in 4:46 according to my stopwatch.

350 yards total in 4:46

Here's video:

Thanks to Jim for some pretty cool pics:

Getting ready
photo courtesy Jim Hubbard

Call search and rescue if I'm not back in 10 minutes
photo courtesy Jim Hubbard

Life's a bear. Dive right in.
photo courtesy Jim Hubbard

Salt? That's the least of my worries.
photo courtesy Jim Hubbard

Mail from the King

2011-12-22T08:13:00.001-07:00

Kevin Murphy -
King of the English Channel

Yesterday I got an email from Kevin Murphy, King of the English Channel. He's the Honorary Secretary of the CS&PF. He sent me the Application form for doing a solo swim as well as the medical form. It was awesome getting a personal email from him. I kinda felt like I was getting a letter back from Santa Klaus. Sure he was just conducting CS&PF business, and it may have even been a form letter, but he actually hit "Send" to my email address. How sweet is that?!

This morning I woke up at 0345 with a slight headache deep inside my brain. It was about a 4 on the pain scale. But I took some Ibuprofen and got my butt out of bed and on the way to the pool.

Did a shortened version of Tuesday's workout:

3000 free
2000 pull

At this point my headache was actually just a cloud on the inside of my head. I could barely feel it, but it wasn't completely gone.

1000 kick with fins
1000 free

I was planning to repeat the 3000 free/2000 pull at this point, but only got in 1000 free before I could feel my headache building back up, and also I started to feel nauseous. Kind of like being motion sick. I called it a day at this point and went in to work.

7000 yards total in 2:00

Looking forward to tonight's Polar Bear Swim.

Lewis Pugh, the Kobe of OWS

2011-12-20T09:18:00.001-07:00

I found this interview with Lewis Pugh. The interview kinda bugged me. Sure he's awesome. But his head size matches. He's the Kobe Bryant of open water swimming. Can't deny his pure talent, but the way he chews his gum is annoying.

This morning's swim felt great. Took yesterday off due to a lack of sleep and a need to rest the shoulder just a bit more. I did some dryland training yesterday afternoon and that really helped it.

3000 yards free
2000 pull
1000 kick with fins

3000 yards free
2000 pull

11,000 yards total in 3:02

Christmas party swim

2011-12-17T16:16:00.002-07:00

This morning I got to the Gene Fullmer Fitness and Recreation Center at 7am. There were only two lanes setup and both had one swimmer in them. I asked the guard about the other part of the pool and whether a water aerobics class was expected anytime in the morning. Kind of a dumb question. Of course there was. So I ended up getting in a lane with another swimmer.

He looked good and relaxed but not necessarily all that fast. Once I got in and started my warmup set, I noticed he was gaining on me. I got suspicious and took a closer look at this guy. It was James Jonsson! He went like probably 3000 straight before he stopped doing flipturns and got a drink. I took the opportunity to stop and say hello and we talked briefly about Utah Lake. This is the pool he typically swims at and it was a coincidence that we ran into each other. I could barely hang with him when I was pulling. He's a total stud. James is a legend in Utah for his open water records and all of them fast!

Here's today's whole workout:

2000 free
2000 pull
1000 kick with fins

Then Goody showed up and we did:
200 easy
1000 - 10 x 100's on 2:00 holding 1:16-1:18 on all of them.

Then Rachel showed up with the rest of the group, and we did:

350 yards easy

Christmas Swimfest group after our swim. Thanks to Rachel
for all the cool matching peppermint caps!

Then Erin showed up and gave us the following workout:

400 - 2 x 200's free on 3:30
450 - 3 x 150 IM's (no free)
200 kick with fins in under four minutes

Then we did a couple of relays which was only an additional 100 yards

Today's total: 7800 yards total

Then we all went down the slide. Rachel gave everyone these cool peppermint silicon caps. I was amazed how thick it was and am excited to try it at GSL next week. They're thick and probably better than wearing two latex caps.

Then Goody and I went to Golden Corral. Unfortunately the address that I had was not the right one, but at least Goody, myself, Heidi, and Michelle got to eat together and chat about all the different adventure swims we'd like to do, etc... It was alot of fun and I'm very eager to get Michelle on board with some open water swims in the GSL over the winter. She sounds enthusiastic about swimming open water and would enjoy getting another regular into our small group.

The power of Chocolate

2011-12-16T09:30:00.001-07:00

Last night after the polar bear swim, I picked up Cathi at the Salt Lake frontrunner station and we went to my company's party. They had some delicious shrimp cocktail, but the thing I loved most was all the different dark chocolates. I had like two plates of different kinds. My favorite were the organic truffles. They weren't sweet, but so delicious. I felt justified eating all those chocolates because 5 minutes in sub 4° water equals around 2000 calories. Yeah right!

Anyway this morning's swim was fantastic. I was powering through it the whole time. Had tons of energy and was going at a decent pace. Thank you dark chocolate!

8000 - 2 x (2000 free, 2000 pull)
1000 kick with fins
2100 free
500 - 5 x 100's free on 1:30 nice and easy strokes (got all on 1:22)

10,600 yards total in 3:02

Still on a high from yesterday's polar bear.

Anything below 4° is Icy Wota

2011-12-15T18:26:00.002-07:00

My all time favorite quote from Jack Bright's "Winter Swimming", is when he is interviewed before a cold water race and he says, "Anything below 4 degrees is Icy Water. Anything below 4 degrees is extreme". I love how he says "water". It sounds like "Woah-ta". The accent is awesome.

Josh and Jim get ready for the shock of "icy water".
Jim's wife in the background videoing us cookoos.

Anyway tonight's cold water swim was "Extreme". I'm psyched cause the recovery afterwards this time around was totally different than last week's. I took a temp before the swim this time so I could know what I was getting into. Last week's temp was 37.8 and this week it came to 37.2° (Which converts to 2.8°C).

Anyway I met Josh and Jim Hubbard at the marina at 4:30pm. We talked for a bit and then I got in and did a lap just like last week. That's my baseline (350 yards). I really want to stick with that distance as long as safely possible. When I got in it was about the same as last week. When I got halfway there I didn't have any "Sticking" like last time and although my feet and hands hurt like last time, it was not as severe. I was also able to really focus on my hands pulling the water. Not focusing on the pain, but on feeling the water from a position of pulling it.

The clouds and haze over the lake for today's swim made
it seem like it was colder than it really was. I loved it!

When I got back to the ramp my goggles had fogged up at that point, but I could tell someone was in the water close to me. So I swam breaststroke and saw that Jim was in the water. We did breaststroke back to where we could stand up and got out. My watch read 5:05 from the time I entered/exited the water. I slowly got dried off and layered back up. Instead of rushing off to the warm car, I stuck around and chatted it up with Jim and Josh. I think that made the difference this time. Instead of going from super cold to super warm, my body recovered much less painfully. Sure I was shivering, but the crushing pain in my hands never happened.

I tried to give $10 to Jim, although I would hardly consider him a newbie. He's been out to Bountiful Lake with us at the start of this season's cold water swim, and he's been out before. He wouldn't take the cash, so the challenge is still out there Kate! I guarantee the rush after a cold water swim is better than any Christmas lights you'll ever see.

Anyway both the swim AND the recover this time for me was MUCH easier than last week and it was half a degree cooler. I'm very happy. Planning to go twice next week: Thursday afternoon as normal AND a Christmas eve morning swim.

Sleep deprived

2011-12-15T08:10:00.001-07:00

This morning I definitely felt sleep deprived, but I got up anyway. Every weekday I'm getting an average of 6.5 hours of sleep. Last night I only got 5. I love Sundays to catch up. Today's swim was cut short cause I need to get off work early for a swim in GSL. Here's today's workout:

NO EQUIPMENT DAY
2 x (2500 yards free, 500 (300 back, 200 IM))
1000 free

7000 yards total in 1:55

I'm not a good person

2011-12-14T09:39:00.001-07:00

I'm too damn competitive, or proud. One of those two or a combination of them. Today near the start of my workout some guy got in the lane next to me and started sprinting out sets of 100 yards on like 3 minutes. He was going fast, but he was passing me like I was Grandpa swimming. Granted I was just swimming through and flipturning and not resting, but it was bugging me, so I picked it up. Especially when he'd start 5 yards behind me. He was in the lane next to me, but I wouldn't let him pass me up. That's only a fast hundred, then I can pull back to my normal pace while he rests for two minutes and then pick it back up again. I kind of felt like a jerk after he got out after doing maybe 1000 yards. Hope that was his planned distance and didn't leave feeling demoralized. Thought to myself this saying that Cathi and I sometimes admit to each other when we've done something wrong: "I'm not a good person."

Today's workout was wonderful:

2000 free

2000 pull

1000 kick
1000 free

1000 - 900 free, 100 IM

1000 - 800 free, 200 IM

1000 - 700 pull, 300 back

1000 - 3 x 200 free fast on 3:00 (banked :20), 2 x 200 IM's no rest

500 - 5 x 100's descending :30 ri (1:25, 1:19, 1:14, 1:08, 1:04)

Took an extra minute before the last set. The 4th set on the last 50 my right calf was completely useless as it was totally cramped up. Kept on swimming though and was happy to get a 1:08 on it. Then on the last 100 my left calf cramped up on the last 25. Awesome sprinting set! Love to get some decent speed at the end of a long workout!

100 free/back

10,600 yards total in 2:53

Giving myself a birthday gift - Jamie Patrick's Swim camp

2011-12-13T15:01:00.000-07:00

OK, so I'm shaking right now I'm so excited! I got an invite from Jamie Patrick to attend this camp in northern California in May. My birthday is the week after this camp, so I am going to count this as my birthday present to myself. When I first heard about this, I seriously thought it was a typo on how much it costs: $15/day including a place to stay and catered dinner. I thought Steven Munatones left off a zero or something. Too good to be true!

Three days of long swims with some seriously experienced marathon swimmers? For instance: Jamie Patrick (of course), Darren Miller, JC Malick, Karen Rogers, Samantha Sweet, and maybe even Anne Cleveland will show up! Oh man I feel like I just won a trip to Hawaii, I'm so excited!

The only tough part is making sure I don't take any PTO between now and then cause I'm really scraping the bottom of my PTO balance to attend this as well as go to England for two weeks in August.

The worst bad habit a marathon swimmer could pick up: Giving up

2011-12-13T10:26:00.003-07:00

I read somewhere yesterday or late last week someone write something like, "You shouldn't swim fatigued. You should stop, because your form breaks down and you simply are picking up bad habits." I tried finding where I read that this morning, but couldn't locate it.

I thought about this during the last part of today's swim because I was particularly tired. I agree swimming fatigued is where your form will break down, but just giving up and getting out of the pool cause your tired is a bad idea for a marathon swimmer. If you quit your workout every time your got fatigued, what the heck would you do in the middle of the channel?

Instead, you need to quit whining mentally about how tired you are and focus mentally on each and every movement, staying relaxed and "feeling" and watching each stroke to avoid breakdown of good form.
It is important to learn how to push through the fatigue and to keep going with the best form as possible. The worst habit you could create is to just give up.

Today's swim was a focus on form and using NO EQUIPMENT:

5 x (2000 free, 100 back)
100 free strong

10,600 yards total in 2:56

Observing the day of rest

2011-12-12T08:48:00.000-07:00

Last night Cathi was doing research on some marathons she might want to run in 2013, and it's very disappointing to see a majority held on Sunday. I'm glad she's made up her mind that doing Sunday marathons aren't an option, instead of justifying herself through and going anyway. She's an inspiration to me.

This morning's swim was as perfect as you could get in a pool. I felt strong and my stroke was on right from the start and held the entire time.

2000 free
2000 pull
1000 kick
2000 free
2000 pull
1000 - 10 x 100's free on 1:25 (banked :10)
600 - 200 IM easy, 200 build (2:25), 200 IM easy

10,600 yards total in 2:56

Another milestone reached - 4 million yards in a pool

2011-12-10T12:19:00.001-07:00

Today I passed the 4 million yards in a pool mark. Every single yard of that 4 million is logged here. It does NOT include open water swims, just pool workouts.

Today's workout was at Layton Surf N' Swim since Cathi agreed to meet me there by running there. I was in the water at 0720 and quickly remembered why I quit swimming there. It was 85°F. The water is clean and I really dig the ultraviolet underwater lights, but it's just to dang hot for lap swimming in.

2000 free
2000 pull
2000 free
2000 pull
1000 kick
1000 - 5 x 200's stroke
2300 free

Cathi finally showed up and I just Grandpa swam with her. (Various breast, free, back and one armed fly sets)
This was her first time doing laps in about three years. So she didn't have to do much to get out of breath. Weird cause I couldn't run with her, she's too in shape for me.

1300 yards

13,600 yards total

Too many dudes

2011-12-09T09:06:00.001-07:00

Just like most pools around the country, at 0500 those that show up are pretty regular. There are people who show up just about every day at that hour. It's their routine. I guess I'm one of them. Makes me feel old. But most of them only last about 20-45 minutes then typically the triathloners start to show up. I don't like it when the pool is filled with nothing but dudes. Sometimes that happens, and it reminds me of the Flight of the Conchord's "Too many dicks on the dance floor". Not the most uplifiting song, but kinda funny.

I still feel a little pumped up from yesterday's cold water swim. Today's workout was much better than yesterday:

2000 free
2000 pull
2000 free
2000 pull
1000 free
500 - 5 x 100's on 1:30 (banked :20)
500 kick with fins
200 IM
200 free (got 2:30)
200 IM easy

10,600 yards total in 2:58

Tomorrow is another major milestone. Tomorrow I will have logged over 4 million yards.

Double bagging it

2011-12-08T18:07:00.001-07:00

Today's Polar Bear Swim involved wearing two latex caps instead of one. That was a good decision as I didn't get a brain freeze at all this time. The water on my digital thermometer after the swim showed 37.8° (3.2°C).

The GSL Marina looks awesome at sunset.

Today I met Josh at the marina at 4:15pm and we went down to the ramp and got all set up. Neither of us heard from anyone else and waited 10 more minutes talking, until it was 4:30pm so we figured that was it. The sun was nearly at the horizon. I paused for a quick moment to mentally prepare and waded in and immediately started my swim for a full lap of the marina opening and back. A distance of 350 yards (1/5th of a mile).

When I turned around to come back I started to feel like I was holding a brick in each hand, and also a brick was strapped to the soles of each foot. Then they started to feel "dead. Couldn't feel them anymore. But my brain knew which way to move my arms even though I couldn't really feel them. I knew each pull actually was making me go forward even though I couldn't feel the water on my hands and forearms to really verify that.

Finally made it back to the ramp and stopped my watch: 4:45. I reached over to where I had my thermometer and took a quick reading before getting out. 37.8°F. Josh took a reading from his mercury thermometer and it was just below 40. So somewhere between there. I feel like a girly man only being in the water 5 minutes and calling it good. The real winter swimmers in the Czech Republic are in the icy water from 10 to 22 minutes.

Once we got out, Goody pulled up. Dang! I'm sure he was disappointed we already went. He said that from now on that he'll let us know when he is NOT coming. I typically put in a 15 minute buffer. Plan to meet at 4:15pm and in the water at 4:30pm. If you pull up at 4:30, sure we'll wait. But no sign at 4:30pm and time's a wasting, we're going in. We're getting cold just standing in the cold 30° breeze. If we plan on 4:30, it ends up being 4:45, and the sun is practically down then. About a month after the winter solstice, we can start meeting later. The water's cold enough when the sun is still up. It's mentally brutal as it is to do a lap in that cold water, I don't want to put darkness on top of that.

Anyway I felt bad for him and said "You're up bro!". He was a good sport and quickly changed and got in for his swim. We cheered for him and took pics. I really envy his full beard. It looks so good. Can't wait to get released from my Scoutmaster position so I can grow one out. I literally look like a shaved fat polar bear. I'd like a little facial fur to cover up my bioprene neck.

I enjoy listening to Jack Bright's documentary, Winter Swimming, on the way home after each icy swim. I converted the DVD to mp4 and put on my ipod so that I can take it with me. Today Jack's quote is:

"Perhaps what makes this activity immediately enjoyable and gratifying is the release of endorphines a short time after exiting the water. A true natural high."

I'm here to tell you, that this is very true, EXCEPT it doesn't come until after the recover stage is over. During recover stage I'm not a very positive person. I'm in my car moaning in pain, shaking and mourning over the feeling of having my hands and toes ran over by a steamroller, or crushed in a press. They don't look discolored, but they feel like they're about to fall off. I'd rather throw up than go through that crushing feeling. And today was the worst recovery I've ever experienced. I'm just so glad that nobody else is in the car with me, cause I'm a total baby.

This season it's only been Josh, Jake, Goody, myself and one appearance from Matt Gerrish. It would really be nice to expand our numbers. So this next week I'm offering (bribing) $10 to any new person who's not joined us before to at minimum get in up to their neck in the water without a wetsuit and immediately get out if they desire. Anybody else in the club want to join me by throwing a little green in the pot? Although we would love an additional regular, we don't expect it. But it sure would be nice to have a special appearance by a newbie to get a good laugh and take some pics. You actually will enjoy it. The recovery stage after a quick "plop" is minimal.

Short one

2011-12-08T08:03:00.001-07:00

This morning I had to get to work early, because I'm leaving early in order to get in a short swim at GSL before sunset. So here's this morning's shortened workout:

1000 free
500 - 5 x 100's free on 1:30 (all at 1:21-1:24)
400 - 2 x 200's free strong on 2:45 (2:33, 2:35)
300 - 100 back/free/back recovery
200 - 200 fast (2:24) 1:00 rest
100 sprint (1:05)

2000 pull
1000 kick
1000 cooldown

6500 yards total in 2:02

Good workout. Dryland training this afternoon.

Achieving my new year's resolution with 24 days to spare

2011-12-07T09:08:00.002-07:00

On the last day of 2010, I set a goal to swim 1000 miles this year. Today I hit it, and became the 14th person to join the USMS 1000 club for 2011.

To put that achievement in perspective:
If you're a runner, it's like running 4,000 miles in a year.
If you're a cyclist, it's like riding 10,000 miles in a year.
If you're a coach potato, it's like watching TV for 24 full days and nights in a year.

Setting goals is a passion of mine. It's what gets me out of bed. I usually am juggling about 3-4 swimming goals at a time. What is your biggest swimming or fitness related goal of the year? You almost there, or did you already achieve it?

Today's workout was:

1000 free
1000 - 900 channel pace(CP), 100 IM
1000 - 800 CP, 200 IM
1000 - 700 CP, 300 IM
1000 - 600 CP, 400 IM
500 free strong (6:29)
1000 - 400 CP, 600 (6 x 100's free on 1:30)
1000 - 300 CP, 700 (7 x 100's free on 1:30)
1000 - 200 CP, 800 (8 x 100's free on 1:30 (banked :15))
1000 - 100 free easy, 900 (9 x 100's IM/free on 1:45/1:30)

9,500 yards total in 2:42

Dropping back to a healthy level

2011-12-06T09:15:00.002-07:00

When I was swimming 7-8 miles 5-6 days a week in order to win the Long Island Virtual Open Water Race, I was totally spent the rest of the day. I'd be sleepy, sore, and needed to ice my shoulders, and take ibuprofen 2-3 times a day. So now that the race is finally over (Whew!), I'm dropping back just a bit. And today was awesome! After the workout, I wasn't sore, or achy, I wasn't so ravenous that I felt like eating a small child. I felt healthy. So I'm sticking with 6 miles (10,600 yards) or less for a normal day. Here's today's workout:

2000 free
1500 pull
500 kick
2000 free
1000 pull
1000 - 5 x 200's odd IM, even back, free fast! (2:27)
2000 free
400 kick
200 IM

10,600 yards total in 2:52

My shoulder is feeling so great! No aches or pains whatsoever. I'll hit my year end goal by end of workout tomorrow. 1000 miles.

Oh yeah, Goody last week introduced me to this guitarist that I honestly had never even heard of. Apparently I'm ignorant of significant artists out there. Buckethead is amazing! What a fantastic discovery. So I've treated myself to playing back this song in my head while I swam today.
Great stuff!

150 yards in 33.9°F water

2011-12-03T17:22:00.000-07:00

I planned on going just for a cold water swim right before sundown at Antelope Island Marina. Cathi ran a few errands for Christmas shopping, but at 4pm she was still not back. So I took Oliver, my 4 year old. I parked the car on the boat ramp parallel to the water (so if my brakes went out it wouldn't roll down into the water). I left the car running with the heat going full blast. Oliver was content to just sit in his seat playing games on my Ipod. I said, "Oli, I'll be back in about 4 minutes. Stay here and just play your game."

I was already in my speedo and applied some channel grease to my shoulders and put on my cap, goggles, ear plugs and walked quickly down the ramp to the water's edge and got in. The water felt even colder than Thursday. I didn't put in a thermometer yet. I just put it on the ramp to take a reading when I got back.

I waded up to my waist and then dove in and started to swim. I was heading towards the marina opening and made it out about 150 yards. The bottom of my feet were killing me. Everything was on fire, but the bottom of my feet were intense! I turned around at that point and swam back. It's one thing to swim alone, but swim alone in water that is icy? You have to be very in tune with your limitations. I didn't want to push it. I swam back and hit stop on my watch. Only 2:33. Boo. I had to take a quick temp. I was convinced that it was sub 40. My digital thermometer said 33.9°F. What the heck! It snowed this morning and we had a brisk wind from the west, but I didn't think it would be low 30's. That was amazing!

I could have gone longer, but was happy with a solo for that amount of time. It's only gonna get colder baby! Got to do twice a week in hopes that its not so tough each time. The body has to acclimatize!

It was funny. On the way back home. Oliver actually stopped playing his game to watch me shake and shiver. He was looking at me in this really puzzled and concerned look. "Dad, are you cold?" "Yeah, just a little buddy."

@ 150 yards in 2:33

300 yards in 41° water

2011-12-01T19:37:00.027-07:00

This week Josh brought his wife Sabrina and their two boys. I love seeing kids watch their Dads do crazy stuff, especially when their young. It really burns in to their minds that their Dad has character instead of a Dad who sits in front of the TV in the recliner watching football while reading the paper. How boring.

Josh asked me what my goal was and I said, 'Just one lap'. I felt like bailing today after my long 17 mile swim in the morning, but knew that I really needed the cold water exposure. Once a week is a bear minimum (pun intended). So today was less about how far or how long I was in, just that I got in. So one lap is about 350 yards and that would take about 5 minutes. That's good enough.

Josh was first to get in and started. I LOVE IT WHEN SOMEONE ELSE TAKES THE LEAD. I was a few seconds behind him. The water burned instantly on contact. It got colder.

The great thing is that all the knots in my back and neck from my swim earlier, were instantly gone. Talk about effective therapy! When I got to the end of the marina Josh was on his way back. He started doing some heads out breaststroke. I cut that lap just a little short so I could swam side by side with him. When we got back I asked Sabrina to throw me my digital thermometer so I can take a reading. It read 41° F. I switched it to Celcius and it read 5°C exactly. Wow! That's the temp it needs to be to be included in the Ice Swimming Association. Now if I can just do that lap 5 times. Yeah right!

However I was glad that this time the one lap didn't totally demoralize me like last week. I felt like last week was tougher. Now if we can just maintain the one lap as it gets colder, that would be awesome. After I got out I said goodbye and jogged up to the car and did my post cold water swim routine in the car then drove off to my parents house for a nice shower.

Then went off to see a special screening of a new documentary with Josh and Goody called Evaporating Shorelines.

When my head hit the pillow, I was out! What a day!

Just completed swimming around Long Island, NY

2011-12-01T15:13:00.000-07:00

Today I took PTO so that I could do a blitz on the 250 mile swim. I needed 29,500 yards and did 30,000. Started out at SDRC at 0500 and swam the first 7900 yards when all of a sudden the lights went out. It was really windy outside and the lights were flickering all morning. So the lifeguards kicked us out. When I got in my car, the lights went back on and they opened up the pool again, so I resumed my workout, and then at 9800 yards they went out again. So I decided to just go to Northwest Recreation Center.

This is my second time there and I was pleased with this place. The water temp was 82.7 and I was the only one there (besides the lifeguard) for like 5 hours. Here's the details of today's workout:

8000 - 4 x 2000's free (even no equip, odd pull)
rest, get something to eat and back in the water in 5 minutes.
6000 - 3 x 2000's free (even no equip, odd pull)
1000 kick with fins
Do the above workout all over again to get:
30,000 yards total in 9:40 including the drive over to NWRC and also the wasted time at SDRC.

Submitted my VirtualOpenWaterRace Spreadsheet to Karen Reeder.

Dodgeball

2011-11-30T09:25:00.001-07:00

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 P R 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.

The best showers in Davis County

2011-11-29T10:04:00.002-07:00

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?

Coaches, Coaches, Everywhere...

2011-11-28T08:46:00.001-07:00

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.

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

2011-11-26T13:55:00.003-07:00

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.

Black Friday 20 mile swim

2011-11-25T15:49:00.000-07:00

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.

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

2011-11-23T20:18:00.002-07:00

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)

2011-11-23T09:19:00.001-07:00

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.

Happiness is.....

2011-11-22T09:55:00.000-07:00

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.

Virtual High 5 for Scott McDonald

2011-11-21T09:56:00.000-07:00

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

900 miles down for the year

2011-11-19T19:32:00.000-07:00

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.

GSL Marina swim

2011-11-17T20:31:00.001-07:00

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

2011-11-17T09:31:00.000-07:00

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.

I have a solution to my warm water woes!

2011-11-16T09:52:00.001-07:00

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!

What's a lap swimmer to do?

2011-11-15T07:36:00.000-07:00

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

84.5°

2011-11-14T09:32:00.001-07:00

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

Tunnelvision

2011-11-12T21:05:00.001-07:00

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:

I messed up on signing up the USU swimmers, so I had to add several events for several of those swimmers.
I also somehow missed a couple of other swimmers who registered and I had active.com emails from, but failed to get them in Meet manager.
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.
My printer speed was definitely an issue. I could have handwritten the heat sheets faster almost.
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

Self Mutilation Disorder

2011-11-10T19:28:00.000-07:00

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
Me

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

2011-11-10T09:19:00.000-07:00

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!

Andrew Bird's workout

2011-11-09T08:23:00.000-07:00

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.

Cold showers

2011-11-08T09:53:00.001-07:00

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.

Rushing the last half

2011-11-05T16:27:00.001-06:00

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.

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

2011-11-04T19:25:00.000-06:00

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!

Working through it

2011-11-02T09:33:00.000-06:00

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!

Working off the empty calories

2011-11-01T09:13:00.000-06:00

Jonas (Ninja), Sam (Cookie Monster),
and Isaac (Wolverine) ready to score some
candy!

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.

Spooky good swim

2011-10-31T09:42:00.000-06:00

Was asleep before 9pm last night which was awesome!
This morning I was up at 0345 and able to take a long shower at SDRC before the workout. Today's prescribed workout was going to be long since I took last Saturday off, and spent the morning at Bountiful Lake picking up trash with Jonas and Isaac.

The lifeguard was kind enough to get in the chair 5 minutes early. Started at 0455:

1500 free
1200 - 2 x 600 IM easy
100 kick
500 free
200 IM easy

Then joined masters:

500 free
100 - 2 x 50 free @ :45
200 - 2 x 100 free @ 1:30
300 - 2 x 150 free @ 2:15
600 - 3 x 200 free @ 3:00
300 - 2 x 150 free @ 2:15

200 - 2 x 100 free @ 1:30

100 - 2 x 50 free @ :45

300 backstroke (25 kick no board, 25 swim)

300 IM

300 Pull

200 free easy

Then moved over to the north end and did the above Masters workout all over again. Then did:

1600 pull

400 kick with fins

100 IM easy

12,400 yards total in 3:30

Shoulder held out good. Hoping to get to bed at a decent time tonight despite the trick or treating and all my kids running around late at night high on sugar. Yeah right!

What is the UTAH club anyway?

2011-10-28T09:01:00.000-06:00

Today's workout was better, but I cut it should because I couldn't get out of my mind the inefficiency in dealing with other people and organizations that just don't respond in a timely fashion to my needs to getting the volunteer page up and running. Then I thought about why South Davis Masters isn't a full blown club with a website like QUAC. That organization seems so organized and on top of things, yet that's the ONLY club in Utah that is it's own entity and run professionally. It would be nice to have another club besides "UTAH" which isn't really a club, its a dumping pot to go to. But the Utah club doesn't really exist. You might as well be UNAT.

So today's workout was:

1000 free
Masters:
400 - swim, kick, IM, swim
400 - 8 x 50's - 25 swim, 25 drill IM order twice
2000 - 5 x 400's free last three pull on 1:30, 1:30, 1:20, 1:15, 1:10
200 kick
550 easy

4550 yards total in 1:30

Major Blah

2011-10-27T08:40:00.000-06:00

Today was a major struggle mentally. I got to be later than usual and didn't get in till 0520. I was not feeling it today.

1600 - 1/2 of 3200 yards :)
1600 - 32 x 50's kick (1/2 with fins, 1/2 without) on 1:00
1600 - 1600 yards pull focus on relaxed full reaching stroke
1600 - 16 x 100's IM on 2:00 easy

6400 yards total in 1:50

Wanted much more, but I was just so bored! Some days you feel awesome, some days well, not so awesome.

Short and easy mile

2011-10-26T07:31:00.000-06:00

This morning got up early and was in the water promptly at 0501.

1500 - 3 x (400 free right into 100 back),

100 kick with fins

1600 yards total in :30

I cut today's work short because my shoulders (both of them) are stiff. They're inflamed pretty good from the work I've been putting on them. I've also been doing one hour of dryland work several times a week for the past two weeks. So that's contributing to their stiffness. However all significant pain is gone which is great.

Time to put ice on them and put in some decent work tomorrow. Went to work really early to work on the SDRC Meet Volunteer online signup system. Sent it in to the webmaster and hopefully he's OK with what I've done and just deploys it.

Five 21s

2011-10-25T09:23:00.000-06:00

This morning the alarm was going off for 20 minutes before it woke me up. But when I heard it, I got up. I had to hustle a little this morning, but I was in the water at 0505 and did

10,500 - 5 x 2100 yards

2100 yards consisting of:

600 Channel pace focus on long efficient strokes and bilateral breathing
300 fast (Get each around 4:00)
500 pull with ankle strap
200 strong (Get each around 2:30 - last one 2:25)
400 (Odd sets IM easy, even sets kick with fins)
100 sprint (Get all under 1:10) failed on a couple, but the three were under 1:10

10,500 yards total in 3:10

I got my contract from Paul Foreman, and apparently the cost for piloting will be about $4000.

Nasty jellies in the pool

2011-10-24T09:53:00.001-06:00

This morning I was in the water at 0500 sharp and did:

4000 - 4 x 1000's free on 14:45

Then swam with Masters. I had a lane all to myself with Steve, and Scott in the lanes next to me.

300 - 100 swim, 100 kick, 100 Drill
300 - 3 x 75's swim/kick/drill by 25 @ 1:25, 3 x 25's build @ :30
800 - 4 x 200's odds 100 back/100 free, even: 100 breast/100 free on 3:00
1200 - 3 x {200 pull breathing every 3,5,3,5 by 50, 75 kick with fins, 125 - 25 kick/75 build/25 kick}
200 - 2 x 100's free fast (1:05, 1:03)
200 - 4 x 50's IM Order on 1:00 (fast!)
50 - 2 x 25's fist back easy, second free hard

2000 pull on 14:00
2000 free no equipment on 14:45
2000 pull strong

13,050 Yards in 3:40

I noticed several big globs of hair floating about halfway down to the bottom at the deep end. Kind of eerie. I've never seen jellyfish in person, but it made me think of how it might be to swim with jellyfish in the ocean. I actually got attacked once by a medium sized glob and dumped it off on the side of the deck. There were still a good number of them out there waiting for some unsuspecting swimmer.

Getting shown up by 3rd graders

2011-10-21T18:00:00.012-06:00

I was at the cabin and decided to try swimming in the Logan River upstream. I measured the temp first. Oh my that was a mistake. It came up at 44° I've never swam in water that cold. I decided to not even get in cause that was too big of a jump. I told Cathi and our other guests at the cabin and their 9 year old kid said, "I'd like to get in!" I was like, "I'd like to see this!" So I bet the kid a dollar he couldn't dunk his whole body underwater.

So we went across the bridge to the other side stream the empties into the Logan River where a very shallow pool is formed. Not only did he get in a go all the way under, but so did Isaac, Lucy, Jonas and Lucy's friend Bricklie. I was out 6 bucks and feeling like a total wuss. Those kids all got in 44°F water! Not all at once mind you. It's shallow and they struggled once they got their legs in to commit to going all the way under laying down on their backs. But they all did it.

Humbled and inspired.

Week 2 of WFPBC

2011-10-20T18:58:00.000-06:00

This week we met at Bountiful Lake. The water temp showed 61.7°F. Was hoping under 60 but I'll take it. It felt great getting in. Dove off the east fishing dock and swam around the east island with Josh and Jake.

The water felt great and my shoulder didn't hurt at all. That's the great thing about cold water is all aches and pains are gone.

When I got in my car I saw Pete Wetterhall in another car in the parking lot. Not sure if he's on FB or not, but I'll have to make sure he gets some details about our next dip out at GSL next Thursday evening. Hopefully the water will be close to 60 or under by then.

Feels great!

0.43 miles in less than 15 minutes.

700s

2011-10-20T09:27:00.002-06:00

This morning I was in the water at 0504 and did:

1400 - 2 x (600 free, 100 free) second set pull
1400 - 2 x (500 free, 200 IM) second set pull
1400 - 2 x (400 kick, 300 free) second set of kicking w/fins, second set of free pull
1400 - 2 x (300 free, 400 kick) second set of kicking w/fins, second set of free pull
1400 - 2 x (200 IM, 500 free) second set pull
1400 - 2 x (100 IM, 600 free) second set pull
1400 - 2 x 700's free second set pull
700 - 7 x 100's odd free, even IM

10,500 yards total in 3:16

Felt strong all morning. Craig Barnes came over and mentioned that he just discovered the "throw down" - Josh Green Virtual Open Water Race. He said if he can handle the gag reflex, he may just go for it. I was about to egg him on ("No flip turns Craig") just to ensure he actually follows through in the spring. I'd love for him to go for it and break the record.

Tonight.... "polar bear" swim at Bountiful Lake. Hopefully the water is colder than 60, but probably won't be.

Almost bagged it

2011-10-19T08:45:00.000-06:00

This morning I got up and my shoulder was giving me crap so I went back to bed. However I couldn't sleep. I was feeling guilty for being a slacker. So after about 15 minutes of trying to sleep, I just got my lazy butt out of bed and went to the pool. Was in the water at 0545 and did:

800 free
followed by Masters workout:
400 - swim, kick, IM, swim
600 - 8 x 75's free - drill, swim, drill on 1:15
1000 - 10 x 100's free on 1:45 (get all on 1:14 or faster)
200 kick
500 - 10 x 50's free on :40 (25 bilateral and strong, 25 fast increased stroke rate)
200 kick
300 - 12 x 25's free fast on :30
200 kick
100 swim
The moved to the north end and did:

2000 pull on 30:00
800 free

I was planning on doing 2000 free last, but 800 into it after a flip turn I noticed a sharp pain in my shoulder. That little hand movement at the end of a flip turn was a very small movement but was causing trouble. I've been a real slacker on my dryland training. I mean to do it at lunch, but am so involved with my work, that I often just work through my lunch break and don't do it. SLACKER! Work can wait, gotta take care of the shoulder!

7100 yards total in 2:15
Glad I got out of bed afterall.

Take it easy bro!

2011-10-18T07:25:00.001-06:00

Last Saturday I took the scouts on a long hike (15 miles) up to Ben Lomond Peak. I've been told that's the 5th highest peak in Utah. It was a little brutal. But the biggest issue was on Saturday morning as we were tearing down camp and putting gear back in the trailer, I was lifting a heavy camp stove into the corner of the trailer and the lateral movement of that weight caused a searing pain in my left shoulder. Ouch! Despite icing it all Saturday and Sunday, it was only at about 30% on Monday so I skipped yesterdays workout. Which was good because it improved and this morning was around 60%

This morning's workout was pretty good. I was planning on double this, but thought I really shouldn't push it and leave the workout feeling strong, and also give the shoulder a break. I'm going to make sure to hit some dry land exercises and work on that lateral movement which at the moment is the painful movement with my shoulder.

6200 - 4 sets of {500 free, 400 pull, 300 free, 200 IM, 100 fast (all under 1:15), 50 kick}

6200 yards total in 1:30

Hoping to build up the yardage this week instead of front loading and making the shoulder get more tender each day.

Meeting Pete Wetterhall

2011-10-14T08:19:00.002-06:00

This morning I was up at 0350 and was in the water exactly at 0500. I did:

2000 free in under 14 minutes (Felt great!)
1950 Free again ( I was supposed to do 2000, but.....)

About 500 yards into some guy got in the next lane over and he was quick. In fact he was gaining on me. My goal was that once he caught up to me fully, I would just stay with him. Which I did, but I had to push it. Long strong pulls and breathing on the right side. Bilateral is great for a channel pace, but I just can't go strong and breathe bilaterally, I need more air. After staying with him for about 300 yards or so, he was done and I did a few more laps. I stopped to talk to him. His name is Pete Wetterhall and he said he did the Slam the Dam 8K in 2:19. What!? How is it that some guy that I've never seen before is a Davis county local and is as quick as he is?

Apparently he swam in Bountiful Lake several times this summer as well as pineview. I'd love to get with this guy. He's about 5-10% faster than me and I really have to go just to stay with him. I told him about the GSL race in June and the Polar Bear Club we're starting. He appeared interested.

Masters workout:
400 free easy
400 - 8 x 50's kick no rest
800 - 4 x 200's free on 2:50
2000 - 10 x (100 free strong on 1:30-1:40, 75 stronger on 1:15, 25 sprint on :45)
50 easy

7,650 yards total

Today at noon I listened to a Webinar where Mike Lewis interviewed Jamie Patrick. The coolest thing I heard was the mental exercise he goes through during super long swims.

He starts at the letter A and picks three people that he knows with their first name starting with A. Then he names three characteristics about that person, how they met, and the last time he saw them. Then go on to the next two people, then moves on to B. That is something I definitely want to keep in mind cause that could be something that would seem to work so well when your mind starts to break down and you need to refocus on something other than how bad you hurt.

First week of Polar Bear swim - 63.5° in GSL

2011-10-13T20:11:00.000-06:00

I started a group in Facebook - Wasatch Front Polar Bear Club and our first dip was this evening. I heard reports that GSL is 60 degrees. I drove out to Saltair and met up with Jake and Josh Green. Then we carpooled out to Blackrock. The gates are closed after 5pm, but we got permission from Dave to use the code to get in and drive out to BR. When we got in my digital them read 63.6° F! That's barely cold! I was a little annoyed that it wasn't below 60. I didn't put on any lube or I would have swam out to the buoys at the marina opening and back. I somehow scratched the inside of my arm earlier this week and the salt water was really stinging it.

Anyhow the water felt great and when I got out I wasn't even cold. I bought a hot chocolate on the way there and so I drank it not to waste it. But it wasn't needed. No shivering at all. Can't wait for the temps to drop and it can really count as a polar bear swim!

Total Distance: @ 1/3 mile
Time Spent: 15 minutes
Lots of chatting with Josh and Jake.

When I got home, the sweatshirts that I ordered for the 5 original club member (Josh, Jake, Myself, Goody and Heidi) were home.

Half Fast swim

2011-10-12T08:40:00.000-06:00

Say "Half Fast swim" fast, and that about sums up today's workout.
Got up at 0420 and was in the water at 0543:

1000 free easy
Masters workout:

300 swim, drill, kick
500 - 500 free @ 80%, long efficient strokes
500 - 5 x 100's free fast (90%) on 1:45 (held 1:10)
500 pull @ 85%
500 - 10 x 50's free fast (95%) on 1:00 (held :32)
500 - 5 x 100's free descend 1-5 on 1:40, 1:35, 1:30, 1:25, 1:20, 1:15
200 easy

This workout came from Andrew and I loved it. I was feeling like a putz when I got in and did the 1000. It was slow and I felt like an old fart. But then the 500 sets really got me going and I was put into first position in my lane with Kris and Scott. Had to step up.

Then stayed after and did:
1000 pull
1000 kick with fins

6000 yards total in 1:58
Feeling very sluggish! Getting up at 0400 is starting to wear on me. Tomorrow evening is the cold water swim. Looking forward to it. This weekend I'm doing a 20 mile hike with the scouts so I'll probably not do a swim this Saturday since I'll be wasted from that hike!

2500 miles

2011-10-11T09:36:00.000-06:00

This morning's workout was let's just say, lethargic. I wasn't completely dead tired, but just didn't have it in me to hold a fast pace. Took it easy today. Also today I hit 2500 miles logged since the beginning of the blog.

On the first four of the following, take an extra minute break midway between each major set.
4000 - 8 x 500's free (On 7:15 first four, 8 minutes second four)
3200 - 8 x 400's free (On 6:00 first four, 6:30 second four)
1600 - 8 x 200's free (On 3:00 on all)
800 - 8 x 100's free (On 1:30 all)
600 - 8 x 75's easy IM progression (on 1:30 all)
400 - 8 x 50's (Over unders on 1:15)

10,600 yards total in 2:58

1000th post

2011-10-10T09:37:00.000-06:00

Today is a major milestone, this is my 1000th post on the blog!

This morning the alarm was going, but my brain wasn't registering the sound and Cathi woke me up. Sorry Cath!

I was in the water at 0515 and did:

3000 - 3 x 1000's free on 15:00
100 easy
then joined masters:
400 Drills (1 arm fly, touch and pull)

I was in a lane with Josh and Tim.

400 Freestyle
400 - 4 x 100's favorite stroke(free) on 1:20
300 kick with fins
300 - 6 x 75's second favorite stroke (one arm fly on first and last 25 and full fly on middle 25) on 1:15
200 pull
400 - 8 x 50's 3rd favorite (back) on :45
100 free
250 - 10 x 25's least liked stroke (breast) on :25

200 IM all out!

I've never timed my 200 IM. I was thinking getting under 3:00 was reasonable and was my goal. I ended up going 2:42. Felt really good about that.

200 cooldown

Masters work done and followed up on my own with:

2000 pull easy
4000 - 4 x 1000's free on 15:00

Total: 12,250 yards in 3:30

Today's workout was fantastic! Felt good the whole time.

Intrasquad Meet

2011-10-08T12:29:00.001-06:00

This morning was a very small internal meet with South Davis Masters. Got there and warmed up:

400 - 100 free, kick, stroke, drill
400 - 8 x 50's free build 1-4
200 easy
Then the meet started I did:
50 Fly: 28.95
200 Free: 2:19.39

I was beat from the 50 and intentionally did not push this one very hard. I had a 500 coming up and wanted to do fairly well on that one.

100 Free: 58.6
500 Free: 6:00.4

I was surprised I got that time. I was aiming for a 6:15, but felt like I was probably going to get a 6:30. I just took strong long strokes but didn't kick hardly at all.

50 free: 27.87

Then I participated in two relays. Two five member teams doing 50 yards each. I was the freestyle leg in the medley, and again in the 250 free relay. Our team won both events. I told Kris that I felt dead after the first two events, more so than if I did a 10K straight.
(100 free for relay portion)

Did 100 cooldown and after talking with several people, moved to the north end (Since VHS moved in the south end for a swim meet), and did:
1000 free pull
1000 kick with fins
2000 pull on 30:00
2000 free
300 - 100 IM, 100 free, 100 back

8400 yards total

Shoulder is still feeling awesome! I'm stoked that I'm already doing this much hard work with it, and it's not giving me troubles. I feel like a new man!

Planning out 2012

2011-10-07T12:49:00.000-06:00

Today I read about a new record that was set. John Kelly and Tom Brown are swimmers in Wyoming. They worked together to accomplish swimming the length of a 9 mile lake in their area called Fremont Lake. They both have been dreamed of crossing it and were able to do it last week. Awesome! Here's their story.

<a href="http://www.mapmyfitness.com/routes/view/53486000">Double Crossing of Fremont Lake, WY</a> <a href="http://www.mapmyfitness.com/routes/?location=Pinedale, WY">Find more Routes in Pinedale, WY</a>

I was surprised to find that this isn't unreasonably far for me to travel to and try to beat. It's super high elevation (Around 7430) so it's pretty cold. I'm thinking about doing a double crossing of this lake and at the same time see if I can break the single crossing record.

Next year I plan to make trips to Bear Lake several times a month during the summer where the water is cold compared to other lakes in the Wasatch Front. Once I get sufficiently cold water conditioned with the Bear Lake swims, I'd like to extend my next northerly visit and go all the way up to Fremont Lake and go for a double. I'd like to do this in on July 15th, 2012. Any later and it's too close to my EC crossing. Any earlier, and I risk it being too cold. Based on this article, Fremont lake is considered a glacial lake. It's also 1500 feet higher than Bear Lake.

It's very deep, and has a low content of diluted minerals. I guess that makes it quite unique from other lakes. Average ice breakup is in mid May. And the temp in mid June is in the range of 50 degrees. Temp in mid July is high 50s. So I'm thinking if I really trained well in cold water a July 15th swim should be good. My EC trip would be a little more than three weeks later.

I wish this lake were closer! It sounds like a good place to train for cold water conditioning throughout the summer months!

High School Swimming Officials class

2011-10-07T08:32:00.001-06:00

2000 - 2000 free no equipment. This went by so fast! Got this in under 27 minutes.
Masters workout begins:
300 free
300 - 6 x 75's (25 kick, stroke, drill)
200 - 2 x 100's build
600 - 4 x 150's @ 75% on 2:05
50 back easy
450 - 3 x 150's pull @ 80% on 2:00
50 back easy
300 - 2 x 150's free @ 90% on 1:50
50 back easy
150 strong set goal (1:45) - got 1:38! Nice!
100 easy
300 - 6 x 50's kick descend 1-3 (first two dolphin, third flutter...repeat) on 1:00

Moved to the North end and did:
300 easy (100 free, 200 back)
1200 pull

6350 yards total in 2:00

Last night I attended a High School Swimming Official class and I'm now certified to officiate as a stroke and turn judge. Kind of worried that there was no test, just instruction that was 150 minutes. As an official I enforce the rules, regardless of whether I agree with them or not and nearly all of them I do... except for two small rules where the discussion seemed to take up a good chunk of the class:

1) No jewelry rule. I recognize that big dangly loop earings, or a loose fitting necklace probably isn't the safest thing. But a ring? Or a watch? I've worn both to meets and in workouts and they've never posed a safety problem. Why ban jewelry all together? Seems extreme. Then some doofus brought up, "What about tongue rings or tongue studs?" Oh my gosh. I just don't get the anality of it all.

2) Logos on caps and suits. Non water permeable logos cannot take up more than 9 inches and must only be contained in one logo, not two. The size of the logos on the caps can't be greater than a certain size. And the names on caps must be a form of the person's actual name. No nicknames (unless its a form of the person's first name) Wow! Seems ridiculous. Sure you don't want profanity on a cap, but if a guy's nickname is "Doofus" why not let him have it on the cap? I just don't get it.

One thing that was not discussed and I was hoping wasn't a rule... Do you notice that a good majority of swimming officials who watch turns hold their hands behind their back? Why? I don't see people holding their hands like that when they standing and watching their kids play soccer, or standing at line at the movies. It looks really dumb. I almost piped up. "Do I have to hold my hands behind my back when I'm watching turns at the end of the pool watching as an official. You know the typical "I'm important, notice me" stance? I didn't see anything in the rulebook that said I have to stand like that." But I didn't think that would fly very well with the group.

Glad I went though. I got a rulebook that I'm going to have to read in detail and highlight. It shed light on a few things that I simply didn't know, or weren't enforced rules when I was a kid. I remember being DQ'd my senior year at state in the 500. That is probably one of the saddest moments of my life.

Attending a class like that made me SO GLAD I didn't pursue my career path of law enforcement.

The power of pacing

2011-10-06T09:42:00.000-06:00

This morning I slept in a little to make up for yesterdays early morning. I was in the water at 0658 and swam the following:

6000 - 6 x 1000 free no equipment on 15:00.

Was holding between 14:11 and 14:30 on all these. Halfway into the second set (@1500 yards), I felt low in energy. I didn't eat a very good dinner last night and I was low in fuel. But then some guy got in the next lane over and started swimming 50's on :45. That got my mind off the negative energy and focused on staying ahead of his pace. He got out only after doing about 15 sets of 50, but by that time, I was in a rhythm and felt strong. I was thinking during my swim why pacers are allowed in an EC crossing. I mean the standards are there to maintain as similar standards as what he did. He didn't have a pacer. Not that I'm complaining. I'm glad to have Josh give me a boost, but I'm just curious why they allow that, but not like MP3 players. Not that I have ever used, or plan to use an MP3 player while swimming. Just curious as to the reasoning behind allowing pacing.

My 500 splits were even and I was holding a constant and even pace of low 7 minute 500's.

Distance: 6000 yards
Time: 1:29

The water was noticably warmer today. I measured it on the way out with my digital therm and it read 84.7 Usually its 81 or colder. I left a note in the comment box today asking for it be kept around 80 or lower. (I'll be happy if its 81)

Yesterday afternoon I went to a meeting at the Rose Park Library where 20 people gathered to discuss a couple of issues concerning the lake:

Phragmities - this noxious weed is spreading like wildfire and it threatens the wetlands and nesting areas of birds. Alot of money and effort is going into analyzing the plants spread, and methods in fighting its spread.
The new 180 foot bridge that is potentially going up to replace the cracked culverts that go across the causeway. This is intended to even the flow of saline water between the north and south ends of the lake.

When the meeting started they had everyone go around the room and introduce themselves and give their title, such as "My name is Kathleen Anderson, from the US Army Corps of Engineers", or "My name is Lacenda Downs, Davis County Commissioner". Crap! Nobody was like "My name is John Williams, I'm just a lake lover." So I had to come up with something so I didn't sound like I wasn't just some doofus who walked in off the street, so I said, "My name is Gordon Gridley, from Great Salt Lake Open Water". I saw some people nod their heads like they knew what the heck that was. Ha ha.

The info of phragmities was interesting. I'm amazed at how much money is going into fighting this thing (over a million dollars collectively)

Also the presentation by the US Army Corps of Engineers on the new bridge proposal was very interesting and presented in layman terms so I was able to follow along. Very cool stuff. It looks like everyone in the room is in agreement that the desired state is to bring the north and south ends of the lake into a more equal level of salinity. This would mean that the south end would get even saltier! But I'd be surprised if it would really be noticeable in my lifetime. Especially down at the very south end by the marina where there are a couple of inlets of freshwater.

Punishment

2011-10-05T09:18:00.000-06:00

Yesterday I was planning to do an OW swim @ GSL marina in the afternoon, but as I was heading there from work realized I left my USP pass in my other car. So I thought I'd go home and get it and then swim @ Antelope Marina. But when I got home I was dying of hunger and ate something, and then I got caught up helping kids with various things and also realized that I've been wanted to put a picture together for the Wasatch Front Polar Bear Club I'm trying to organize. So I took the time to put together a cartoon that will go on the hoodies that members of the club can purchase.
Here's the pic.

Do you have what it takes!

So since I flaked on my swim yesterday, I went to bed early so that I could get up early for a longer swim today, and punish myself with a 12K swim. Although punishment really has a negative tone to it. I would just say "make up" or something. Today's workout was far from punishment. It was actually quite fun!

Got up at 0350 and was in the water at 0501. Here's what I did:

4000 - 2 x 2000 < :30 ri
Right into Masters workout at 7am:
300 warmup
400 - 8 x 50's touch and pull drill on :45
300 - 6 x 50's kick on 1:00
Main Set:
2500 - 5 x 5 x 100's free (first 2 sets of 5 on 1:30, 3rd set 1:25, 4th - 1:20, 5th - 1:15 pull. 2 min rest between sets of 5)

The guy who I swam with today and yesterday, his name is Chad. Kind of a bigger dude. Doesn't look like an athlete (alot like me!) But he's pretty quick.
After the main set, I moved over to the north end of the pool because the HS kids were kicking us out. I continued with:

700 easy
4000 - 1000 pull, 1000 free no equip, 1000 pull, 1000 kick with fins < :60 between sets

Total Distance: 12,000 yards
Time: 3.5 hours

More info on WFPBC coming soon....

Rejoice!

2011-10-03T08:29:00.000-06:00

I'm extremely happy with how my shoulder is doing. Last Saturday's swim was fantastic! I was looking forward to this morning all weekend. My first workout with Masters for the winter. This morning I got up at 0415 and was in the water at 0525 and did:

2000 yards easy
Then joined masters on their workout. Swam with Kris, Jill and one other guy which I didn't get his name.

400 choice warmup

200 - 4 x 50's on :60
200 - 4 x 50's on :50
200 - 4 x 50's on :40

200 kick no board (alternate free and dolphin per 50)
200 - 8 x 25's kick on :45

200 - 50 one arm fly, 150 back
200 - 50 one arm fly, 150 breast
200 - 50 one arm fly, 150 free
200 IM

400 - 4 x 100's pull free on 1:30
200 - 2 x 100's all out (I wanted under 1:10 on the first one and got 1:06. Wanted under 1:05 on the second and got 1:03) Very Happy! Not bad for pushing off the wall and having a recovering shoulder!
100 easy
200 - 100 back, 100 breast cool down

5,100 yards total

I would have gone on, but I figured I better not press my luck. I'm still supposed to take the rest of this week off. Will do some medicine ball work today.

Disobeying Doctors orders....first swim post surgery (2 weeks early)

2011-10-01T17:35:00.000-06:00

If the doctor only knew how great my shoulder feels he'd probably be OK with it. Three days after my surgery, all pain in my shoulder was gone no matter what movements I made. The Dr. said I could get back in and do some light swimming the third week after my surgery. I spent the last three days watching young kids at the SDRC swim meet swim, and I was getting really antsy! Plus today is the first day of the six month virtual open water race.

I'm doing the 250 mile event around Long Island. Today I took Lucy out to GSL Antelope Island Marina and swam out to egg island and back. I took long and easy strokes and my shoulder felt like a million bucks! I didn't have any pain at all. I'm wishing I was down at Slam the Dam today, but it was good to see the kids perform in their first swim meet. Lucy did very good today keeping up and staying close in the kayak. She had the GPS and when we got out it read:

Total Distance: 2.15 miles
Time: 1:04

Not bad at all.

As for the kids events, here's what they did this weekend:

Jacob
1650 free - 31:54:46
500 free - 8:53.89
200 free - 3:11.51

Lucy
500 free - 13:32
50 back - 51.75
50 free - (I thought I captured this on film, but didn't end up getting it)
50 breast - 1:05.40

Jonas
50 free - 1:16.41

These are all PRs! These kids all started with the swim team 4 weeks ago. You should have seen how much they have improved in that time! I think the biggest two things for them to work on now are: 1) Long, reaching arms. They've definitely got the bent elbows down. Too much. They need to focus on slowing their stroke rate down and getting long full strokes. 2) Jumping off the block. Jonas never practiced jumping off the block before this meet and he did it in the meet. Here's a little video of his 50 free:

I love his energy! He puts a smile on my face!