Got to get up earlier

So today I got up at 5:30 to get ready for today's swim. This next week's workout will involve more yardage so in order to get it done and not be late for work I need to be in the water no later than 6:15.

1000 - 10x100 kick/pull just transition equipment and go, no rest other than that.
3200 - 4x800 descend 1-3 hold for 4. Strong throughout 12:00 (11:40, 11:24, 11:20, 11:25) That last set I struggled to push it.
100 easy
1600 - 4x400 Descending odds pull, even normal on 6:00 (5:40,5:35, 5:30, 5:32)
100 warmdown

Total 6000

Today's swim went fast. It didn't feel like 6000. The temp felt too warm today. Probably around 85.

Swimming at Evanston, WY

This morning Austin and I drove up to Evanston for the Annual Chinese New Year Table Tennis tournament. We went to JB's for a good breakfast. Then we went to the rec center and Austin played doubles while I swam. I was the only one in the pool for the first hour, and then another lady came in and swam the second hour. Here's what I ended up doing:

500 - 10x50 on 1:00 easy warmup
2400 - 6x400 (Descending 3-5 seconds each set) 5:55, 5:49, 5:43, 5:35, 5:24, 5:18

The last two sets were especially tough. I really had to focus on keeping my stroke long and pulling hard. I probably took the first few a little too moderate, but I definitely got my descending times.

100 easy
8x100 odds kick, evens pull, active recovery (keep heart rate up but don't kill it.)
400 free sprint (beat the 6th 400 set from above) - got 5:14
1000 - 2 x 500 Kick with fins
200 Free sprint get under 2:30 (2:28)
100 warmdown

total 5500

Felt great about this workout just cause I was able to get the descending times on those 400s like I wanted. I again got a pretty good cramp this time in my right calf and my kicking wasn't so much of a help on the last set, but still was able to get the descending time.

The pool was probably about 82 degrees. I wasn't overheated, but I definitely didn't say "Brrr" when I got in. The pool was clean and it was nice having so much space and not having any splash but my own. I sure wish it was spring already and I could go swim in a lake.

Why are Friday night swims so awesome?

Seems like the last three times I've swam on Friday nights, I left the pool feeling great! My theory is that the SDRC pool is a much better pool for me. The temp is cooler, the are alot of underwater lights so it doesn't feel so gloomy, and the chlorine brand they use doesn't have a lasting aftertaste :)

Today's workout had to come from memory. I printed out the prescribed workout this morning, put it in my pocket for this evening and when I went to retrieve it, it was gone. It was pretty close to what I had on my plate anyway:

1000 - 4x4x4
1000 - 2 x 500's kick with fins
2400 - 12 x 200's on 3:00 (first 6 w/ pads only, second 6 no equipment)

Held 2:24-2:27 on the first six and 2:40-2:45 on the last six. The first six I really focused on a good extension and nice pull. My heart rate on the first six probably didn't even get above 100. Those were nice an easy so I was very pleased with the times as well. The second six on the other hand my stroke rate was obviously faster, but I still tried to keep them at a moderate pace.

200 IM recovery
600 - 2 x 3 x 100's free descend 1-3 twice. Make the second set of three a little faster than the first set.

(1:27, 1:21, 1:12 then 1:24, 1:18, 1:11)
Got a major cramp in my upper left calf muscle the last 50 of the last 100 which I was sprinting so my kick was negligible on that 100 so I was very surprised to still pull a 1:11.

200 IM recovery

5400 yards total

This was a little more yardage than I had printed out for, but Fridays are special so I get to put a little more yards in than normal.

Tomorrow morning I'm getting up early with Austin to go up to Evanston, Wyoming for the Chinese New Year Table Tennis Tournament. This year will be the first year I have NOT played in probably 10 years. Austin on the other hand will do quite well. He is probably at around a 1300-1400 level.

I found out that the rec center where we are playing at has lap swim from 10am-noon so I'll be in the pool when the ladder rounds are going. I don't imagine that they keep the pool real cool there, but we'll see. I'd like to get in at least 5500 yards or so.

Doing my part to get used to the cold

So last night I made this smoothy, which so far, has been the best one I've made. Here's the recipe:

Gords' healthy Strawberry-banana smoothie
3 bananas
3/4 C sugar
3 C crushed ice
@ 1 C fat free milk
1 C strawberries

Blend. If too thick, add more milk, if not thick enough add more ice, if not sweet enough, add more sugar.

Now in Utah, you can't do open water swimming in the winter. Everyone is ice fishing. So you can either buy your own pool and keep it cool, take cold baths and showers, go outside naked, or just make yourself this smoothie and drink it kinda fast it in your cold house, half dressed while watching the Winter Olympics.

YUM! and BRRRR! Prepare for mild hypothermia.

Here's this morning's workout:

600 - 300 warmup, 200 kick, 100 build
2000 - 2x1000 (75 moderate pace, 25 strong x10) :30 rest between each 1000
900 - 3x300 (50 moderate, 50 strong) on 4:30 (4:14, 4:11, 4:09)
take two minutes to recover
100 fast (just under 1:05)
200 warmdown

3800 yards total

This workout was fantastic! I liked how the 1000 was split up into 100's with a focus on picking up the pace on the last 25 of each 100. And on the 300's I liked how I had to go strong every other 50. My heart rate after the third 300 was at 160bpm. Dang good workout! And I didn't feel like a wuss.

Second thoughts re: Catalina Channel

Ever since a kid I've been fascinated with sharks. The kind of fascination where I like to see pictures, movies and even at the Sydney Aquarium. But when I've learned that they are extremely prevalent in Catalina Channel, especially Great Whites, it scares me.

I'm so glad they aren't in the English Channel which is my ultimate goal. Catalina for me is a milestone on the way to the English Channel. So with that said, I'm seriously reconsidering that milestone. I know I have a greater chance of getting hit by a car or stung by a swarm of killer bees. But that statistic is probably because there aren't a whole lot of people swimming in Catalina channel to begin with.

What is another option in the USA, where Sharks are definitely not an issue, but the swim is similar in challenge to the Catalina Channel?

[Feeling a little girly....]

Staying Loose

I was stiff in my neck yesterday from all that kicking. Cathi gave me a good massage last night and worked out the knot so today I focused on long strokes and staying loose.

500 warmup

800 - 2x400 (100 kick-drill-pull-swim), moderate :30 ri
1200 - 4x300 pull on 4:30
800 - 16x50 odds- down strong back easy, evens down easy back strong on :55
500 loosen warmdown

total 3800

Felt good today. I especially liked the 50's.

Support boat

Yesterday I went with Cathi out to buy a support boat. It's a 14 foot aluminum boat with a trolling motor. It looks to be in decent shape. I'm hoping that with this purchase that I can rely on my support team to not have to worry so much about rowing and steering with paddles.

I'll still keep the tandem kayak for shorter swims, but for those long swims, this new boat should do the trick. Especially for the Bear Lake swim. In fact, I'll have to try out the motor and see how long it lasts on a single battery charge. I may have to get another battery or two for that swim in July.

Kicking

Today I skipped my weekly temple session to get in an extra swim to make up a little for the past two weeks of being a bum.

1000 - 4x4x4
1000 - 2 x 500's kicking within fins
1000 - 20 x 50's no rest (even stroke, odd one arm fly)
500 - 500 flutter kick with fins
250 - 250 flutter kick no fins
50 ez
50 fast (:30)
50 ez

3800 Yards total

Swimming with ear plugs

1800 easy (30:00 even)
1000- 10x100 odds kick evens pull buoy. 2:30 on kick, 1:45 on pull, easy-moderate pace
800 - 4x200 pull with band and pads easy on 3:30 bank
600 - 12x50 odds back on 1:00, evens free :50
400 - 16x25 4x (1 easy, 1 fast, 1 drill, 1 fast drill) on :30
700 warmdown

5300 Yards total (3 miles)

Didn't ever feel "good", or fast on this. It was a struggle from the first stroke. That is to be expected though given that its my first swim in two weeks. My ears are still plugged up from the inside. I used ear plugs today just to make sure to keep water out.

I'm done taking my antibiotics, and I'm still plugged up just as bad, but no pain. The Dr. said if it isn't better in two more weeks, to come back. I'm not about to skip out on swimming for another two weeks, so I'll just use ear plugs until I'm clear. The cause of the infection is NOT from the outside, but from the inside. I got a cold and the infection came from my nasal area, not from water in my outer ear canal. So that's good.

Next workout is on Wednesday morning.

Sick

On Monday Morning I woke up with some major pressure in my ears. I immediately thought it might be an ear infection, but decided to just take it easy. Unfortunately it only got worse. Tuesday night I only got about 3 hours of sleep as my head was pounding with every heart beat and my ears were so plugged up that I could also hear my heartbeat.

I camped out at the Dr's office on Tuesday morning and he looked in my ears and without hesitation agreed it was an ear infection. So all this week I've been experiencing fever, throbbing in my head, lack of energy and at times a desire to die. So needless to say I haven't swam at all this week. The Amoxicillin I started taking on Tuesday morning, has made much difference, and the Ibuprofen I've also been taking has done little to take away the pain. Say a prayer for me K?

On a side note, I got a response back from the Utah State Parks regarding my desire to know more about the Mercury levels of the Great Salt Lake.

Gordon,

Although Great Salt Lake has elevated levels of Mercury, the elevated levels are mostly concentrated to specific areas. These levels should pose no threat to your adventure. People swim in the Great Salt Lake on a regular basis.

Most of the warnings about Mercury in Great Salt Lake are for pregnant women to not eat a specific duck that migrates through here.

I don't know when you are planning on swimming the lake. During the winter the lake is too dangerously cold as it will drop down to 24 degrees (well below freezing).

Summer temperatures will climb to over 80 degrees.

Swimming in the lake is very easy (as long as the seas are calm) as you cant sink. You can't even force yourself under the water.

But when the seas are up, swimming is very tough because of the extreme density of the waves.

hope this helps.

Dave


Dave Shearer
Harbormaster
Great Salt Lake State Marina
801-209-9142