No Equipment

I had to lifeguard this morning from 5-7.  So today's swim was a little lighter compared to normal.

I read this blog entry yesterday and realized that I probably do spend way too much time swimming with equipment.  Now I always take Terry's blogs with a grain of salt.  I mean I NEVER use a pool buoy unless I'm also using my supersized hand paddles, so I believe that by eliminating the kick and putting more emphasis on the pull with the paddles in combination with the buoys that it gives me more upper body work.  However, there could be some truth to Terry's though process, so today, I thought I would just swim with just a pair of goggles (and my Rob's Aquatic speedo of course!)

2600 yards free no rest, go right into...
400 IM easy no rest...
1000 free free go right into
400 IM easy then into
3600 yards free


8000 yards total

1000 yards into my swim BJ Christensen jumped in and did a fast 100 yards.  Then he got into his normal pace. I was trying to keep up and picked up my pace just a bit.  It was nice having someone right next to me who would do more than just sets of 100 and would do a nice long pull on their stroke and go long.  I was able to hang with him which was nice.

I'm hoping to do 20 more miles for the rest of this week totaling 150 miles for the month of December.  That would be sweet!

10 mile Swim on Christmas Eve

This morning I lifeguarded at SDRC from 5-7am and then hurried into the pool and started my swim around 7:10am.  Swam in sets of 2000:

2000 free
2000 pull

2000 free

2000 pull

2000 free

2000 pull

2000 free

200 yards fulcrum paddles (which I don't like at all by the way), 

200 big paddles only, 

100 easy, 

500 kick, 

1000 pull

1600 free

17,600 yards total in 4.5 hours

Sprinted the last 200 yards.  Felt great!  Now for some serious carbs!

12th Day of Christmas swim

On the 12th day of Christmas my true love gave to me....
12 x 150s Tempo Trainer (:57) on 2:15
11 x 100's IM order

1000 pulling

9 x 100 IM/Free on 1:45

8 texas 50's on 1:00

7 x 50's drilling no stopping

6 x 50's pulling no stopping

500 free

4 x 100's kick no stopping

3 x 50's back

2 x one arm Fly drills and

50 Easy

(7000)

Plus a little extra:

2000 pull

2000 free

11,000 yards total in 3:00 even

11th Day of Christmas

On the 11th day of Christmas my true love gave to me:

11 x 100's IM order

1000 pulling

9 x 100 IM/Free on 2:00

8 texas 50's

7 x 50's drilling

6 x 50's pulling

500 free

4 x 100's kick

3 x 50's back

2 x one arm Fly drills and

50 Easy

(5000)

Here's the Masters workout I did as well:

500 Warmup

200 - 8 x 25's 2 swim, kick drill swim

800 - 2 x 400's 1st pull, 2nd IM

1200 - 2 x 600's - 1st 12 x 50's free fast on 1:00, 2nd - 300 pull, 200 back, 100 free

400 IM kick with fins

400 - 4 x 100's fast (1:04, 1:08, 1:10, 1:12)

100 easy

8600 yards total

Got out a little earlier than planned.  I wasn't in the mood to start the 12th day of Christmas only to have to get out halfway through so I went to work a little earlier.  I'll do the 12th day tomorrow.  I got my January lifeguard schedule and am very pleased.  I'll be working T/Th 5-7am and Sat 6-9am  This will allow me to get my swims in with Masters during the week, but miss Saturday, but I'll steal the workout from them on Saturday and swim it after I get off at 9 and double it.  

10 days of Christmas

On the first day of Christmas my true love gave to me....

50 Easy

On the second day of Christmas my true love gave to me....
 2 x 25 one arm Fly drills and
50 Easy
(150)

On the third day of Christmas my true love gave to me...
3 x 50's back

2 x 25 one arm Fly drills and

50 Easy

(400)

On the fourth day of Christmas my true love gave to me...

4 x 50's kick

3 x 50's back

2 x 25 one arm Fly drills and

50 Easy

(850)

On the fifth day of Christmas my true love gave to me...

500 free

4 x 50's kick

3 x 50's back

2 x 25 one arm Fly drills and

50 Easy

(1800)

On the sixth day of Christmas my true love gave to me...

6 x 50's pulling

500 free

4 x 50's kick

3 x 50's back

2 x one arm Fly drills and

50 Easy

(3050)

On the seventh day of Christmas my true love gave to me...

7 x 50's drilling

6 x 50's pulling

500 free

4 x 50's kick

3 x 50's back

2 x one arm Fly drills and

50 Easy

(4650)

On the eighth day of Christmas my true love gave to me...

8 texas 50's

7 x 50's drilling

6 x 50's pulling

500 free

4 x 50's kick

3 x 50's back

2 x one arm Fly drills and

50 Easy

(6650)

On the ninth day of Christmas my true love gave to me...

9 x 100 IM/Free on 2:00

8 texas 50's

7 x 50's drilling

6 x 50's pulling

500 free

4 x 50's kick

3 x 50's back

2 x one arm Fly drills and

50 Easy

(9550)

On the tenth day of Christmas my true love gave to me...

1000 pulling

9 x 100 IM/Free on 2:00

8 texas 50's

7 x 50's drilling

6 x 50's pulling

500 free

4 x 50's kick

3 x 50's back

2 x one arm Fly drills and

50 Easy

13450 yards total

500s

After Lifeguarding this morning from 6-9am I got in and did the following:

1000 free strong
500 - 10 x 50's alternate drill/swim on :45
500 Pull free
500 pull no ankle strap
500 paddles only
500 swim
500 kick with fins
500 kick no fins
1000 - 5 x 200 IMs :20 ri
2000 pull
2000 free strong
600 - 6 x 100's (25 fly, get out and do 10 pushups, then 75 free easy)

On the last set I did 25 PU instead of 10.  Felt good.

10,100 yards total

Realized during my swim that I didn't get proper dismissal from the head guard when I left.  I need to make sure that I am dismissed from duty properly and get a first aid question instead of just say hi to the Head Guard (Stephy) and just go start swimming.  Oops.  Gotta get these procedures down!

Rush it

Got to the pool a little late so I felt a little rushed.  I had a shift to start at 7 so I had to hurry to get in a decent workout:

600 yards free
600 - 6 x 100's kick with fins
600 - 6 x 100's free on 1:30
200 pull

Started Masters workout:

400 free easy
600 - 12 x 50's kick
600 - 12 x 50's free, first 4 on :60, second 4 on :50, last 4 on :40.
200 - 50 fly, 150 back
200 - 50 fly, 150 breast

4000 yards total

Craig Barnes was in the next lane over and man that guy has a serious underwater streamline/kick.  He goes about 5 feet further than I do underwater.  Love it when I get pushed.

Then while I was lifeguarding there was a young guy who was doing fly 50s on :40 over and over, then 50 backs on :40 over and over.  I was dumbfounded.  Looking forward to a 4 hour swim tomorrow.

First swim after taking an early shift at SDRC

This morning's lifeguarding went fast!  It didn't seem like two hours, but man was it boring.  It was quiet.  Except for the swim team.  They were swimming with fins and were doing sub two minute 200's with fins on.  I was impressed.

After my shift I got in and just swam 5300 yards straight.  Did it in 1:20.


5300 yards total

First day as official staff of SDRC

Got to the pool this morning at 5am:

600 - 400 IM, 200 choice
400 - 4 x 100's kick IM order on 2:15
800 - 8 x 100's pull 2 fly, 2 back, 2 breast, 2 free
400 - 2 x 200's 100 rt/left arm, 100 fingertip drag drill
500 - 1 x 500 build by 100's

Then started the Masters workout at 6am:
300 - 100 free, kick, pull
600 - 12 x 50's choice
900 - 3 x 300's free 1st on 3:50, 2nd on 3:45 (pull), 3rd on 3:35 (pull)
100 all out!  (1:04)
600 - 4 x 150's free on 2:00
100 all out (1:05)
400 - 4 x 100's on 1:15 (I've never done 100's at this interval since probably high school).  I was doing 1:10 or better on all of them so I felt great about this set!!!!

It was 7 and the High School swimmers were waiting patiently so I skipped the cool down since I was just going to finish the rest of my own workout that I began before Masters Started.  So I moved over to the north side of the pool and resumed with the following:

800 - 2 x 400's free build 1:00ri
900 - 3 x 300's free build 1:00 ri
800 - 4 x 200's free fast 1:00 ri (hold 2:30) on 3:30
500 - 5 x 100's free sprint hold 1:10 on 2:30
300 - 6 x 50's free sprint hold :30 on 1:30
400 - 4 x 100's choice
300 easy

9700 yards total

I filled up my lifeguard locker with stuff so I don't have to pack as much.  I start work tonight at 6pm for a couple hours.

Timed minute swims

This morning I got up early and did a pre-masters swim at 5:00 am:

1000 free easy
1000 free pull
1000 free strong
500 kick with fins

Masters started.  Kris Edwards prescribed this workout:

600 - 100 Swim, kick, IM drill, swim, 200 IM
300 - 6 x 50's - 1&2 drill free, 3&4 kick, 5&6 drill swim free
300 - 4 minutes timed swim (285, + 15 recovery) 1:00 ri
460 - 2 x 3 minute timed swims (215 + 15 recovery) 1:00 ri every 4th 25 do backstroke
480 - 3 x 2 minute timed swims (155 + 5 recovery) 1:00 ri every 4th 25 do backstroke
400 - 4 x 1 minute timed swims (85 + 15 recover) 1:00 ri  every 4th 25 do backstroke
250 - 5 x :30 sec timed swims (got 50 yards exactly) 1:00 ri
100 Easy

Masters was over at 7am sharp, so then moved over to the North end of the pool and swam this:

200 easy
1000 pull

7,590 yards total


I was planning on going clear until 9:00 or so, but those sprints at the last part of the workout Kris had us do really took the strength right out of me, so I stopped at 7:20 and hit the hot tub/steam room.  Will get to work at a decent time this morning.  Yay!

I also just registered for Slam The Dam race in 2011 (October 1st, the same day as the St. George Marathon, so that should workout since Cathi is doing the Utah Grand Slam for Utah again next year).