3 hr swim

Got in the pool at 5:15am and swam:

2000 free on 30:00
100 free on 15:00

then joined the masters:

300 easy
500 - 10 x 50's kick w/fins 25 flutter back, 25 dolphin back
1200  6 x 200's free fast on 2:45

Craig Barnes ended up getting about 10-15 yards on me by the end of each set.  That's one great swimmer.

1000 - 10 x 100's pull w/ankle strap on 1:40

The others did IM / free no pull etc...  So since I was spoiled with so much rest I forced myself to go strong on these.  Kept all of them under 1:09. 

Then moved to the north end of the pool since masters was over and did:

4000 - 2 x 2000 free strong on 30:00

100 easy

I love how some people get in and try to race me.  I just focus on long reaches with a good glide and a strong pull.  That keeps me going strong and effortlessly.

Felt Great!
10,100 yards total

Lost 5 IQ points

Today I got in the pool at 5:30 am and swam:

2000 yards free
Then swam with masters:

300 - 100 free, 100 kick, 100 IM
500 - 10 x 50's kick alternate IM and free on 1:00
800 - 4 x 200 IMs on 3:10
800 - 4 x 200's free pull on 2:45
400 - 4 x 100 IMs on 1:40
400 - 4 x 100s free pull on 1:15
100 easy

Then moved to the north side and swam:

2000 free easy

Then Stephy asked me if I could work.  I told her I only was going to swim for another 20 minutes and then go to work.  But then I remembered that I had to get off early from work.  If I actually took her 7-2 shift then I could get home a little sooner than planned.  Plus I already worked extra this week, I could work on Saturday and make up for some lost hours today.  I called in to work and got the OK so I took the shift.  Talk about boring!!!!  Stephy had to take a class and was going to miss it, so that's why I felt charitable.  I hope she gained IQ points, cause I was so bored that I'm sure I lost some.  I think it's the last time I'm going to do that!

During one of my breaks I swam an additional 1000 yards


Total yards: 8800 yards

Easy swim

Today's swim was very refreshing!  I didn't worry about going fast, just focused on a long strong stroke, consistent bilateral breathing.  Relaxing my arms, doing a good bend, and exhaling.

6000 - 3 x 2000 free on 30:00
1000 - 1000 free build

7000 yards total

Swimming with drag suit

When I get on the pool deck, I don't just walk around in my speedo.  I wouldn't want other swimmers or normal folk have to endure the unsightly memory.  So I usually just wear some long running shorts over the top until I get in the water and then take them off.  But today I decided to swim with them for the first 1000.  Boy it felt like I was dragging a parachute full of water behind me.  

1000 free with drag suit

1000 free normal

100 breast easy

150 - Helped get lane lines in and then

400 - 6 x 75's on 1:20 (breath 3,5,7 by 25)

1400 - 2 x (100 free, 200 IM, 400 free ) :30 ri 

750 - 15 x 50's pull on :40 

These were fun!  I went after Tim.  I ended up only getting like 2 seconds rest between these sets,  It was MOVE MOVE MOVE!  Loved it!

100 - 2 x 25's sprint off block, 25 easy back

Moved over to the north end of the pool since our time was up and did:

1000 free
900 - 3 x (100 kick, 100 IM on 1:45, 100 free on 1:40)


 6800 yards total

2011 One Hour Postal - 4535 yards

So this morning I worked from 5-7 and then hurried in to the pool, did a 350 warmup and then started my one hour postal.  I had a fellow SDRC lifeguard, Brynnlee Wanlass as my counter.  She filled out the split sheet as I swam each 50.

Here it is:

I was aiming for a 1:20 pace and I got under it (1:18.5 average).  Last year I did 4255 yards, this year I beat that by almost 300 yards, so I'm very pleased with that.

Then I did 650 yards cool down, and then

1000 free
1000 - 2 x (200 IM, 100 free, 200 IM)


7000 yards total

Bonk!

300 free easy
450 6 x 75's swim, kick drill
200 - 200 KPS
200 - 2 x 100's all out on 3:00
200 pull
300 - 4 x 75's all out on 2:30
200 pull
300 - 6 x 50's all out on 1:30
200 pull
200 - 8 x 25's all out on 1:00
200 easy

Then got out, went to the other side of the bulkhead and planned to swim long, but I wasn't feeling it.  Only did:

250 easy

3000 yards total

Those all out sprints really took it out of me.  I'm not used to going all out like that.  I'm hoping tomorrow when I do my distance set, I don't bonk like I did today.  So I'm carbing up today.   With good carbs too. No more junk.

Happy New Year Swim

This morning I got in the pool at 6:20am and there was NOBODY else in the water.  That was a first for me.  I've never been at SDRC with nobody else in there.  Strange.

I did 3 x 1000's free on 15:00.

Then helped get lanes in for masters and then swam the following with them:
200 easy
1000 - 10 x 100's free on 1:30 (was holding 1:10)
900 - 9 x 100's back on 1:45 (was holding 1:30)
800 - 8 x 100 IM's on 1:45 (was holding 1:23)
700 - 7 x 100's pull fast on 1:20 (Was holding 1:08)


6600 yards total

I had to get out at this point cause I had to guard from 9-noon today.  Not the longest workout, but I was pushing it with the Masters and I felt great the whole time.

It's been a good year

In 2009 I logged a total of 319 miles swimming.
In 2010 I logged a total of 758 miles swimming.

That's an increase of 237%.  I may not be 237% faster, but I believe my stroke has improved and my swimming endurance. This morning's swim I really focused on a long stretch out front (without overextending my hand towards the midline), and pulling straight back with no S curve.  My stroke has gotten better.

My goal for 2011 is 1000 miles total (pool + OW).  That is definitely achievable.  That's only and increase of 25% over 2010.  Considering the drastic increase in 2009 I hope 1000 miles isn't undershooting.  But I also don't want to get burned out.  I have a big swim in August 2012!

Today's swim was:

13 x 1000 yards free on 15:00


13,000 yards total

I had extra rest between a couple of sets for a quick bathroom break, but I did get the whole thing done in 3.5 hours.  I was aiming for 23,000 and that would have given me 150 miles for the month of December, but I hit a major wall at 12,000 and my stroke technique was starting to suffer so I called it good at the end of the 13th set and decided against continuing.  I already had a monthly PR at that point anyway.  For December I have logged 145 miles.  That kills November's 100 mile total which was my PR before this month.  Awesome.

I got the ball rolling a little on the GSL swim.  I contacted a friend about the possibility of making a documentary of the swim.  We'll see.

Happy New Years!

1000s

Got up this morning at 3:45 in order to get to work on time.  There was a pretty decent storm last night and the roads were all icy.  After I guarded from 5-7am I hurried in and did 8 sets of 1000 on 15 minutes:

8000 yards total in 2 hours exactly

Felt great!

400s

Got in the pool at 5:17am:

2000 yards free long strokes

200 easy

Masters workout:

400 easy

800 - 2 x 400's free descending (5:00) on 5:45

150 - 3 x 50's kick recovery

600 - 2 x 300's free descending (4:00) on 4:30

150 - 3 x 50's kick recovery

400 - 2 x 200's free descending (2:23) on 3:00

150 - 3 x 50's kick recovery

200 - 2 x 100 free fast on 1:30 (1:08)

150 - 3 x 50's easy

Then I got out and was going to do alot more yards, but it was difficult getting back into it and ended up only doing:

200 free

100 free

100 easy

5600 yards total