Half Fast swim

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

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

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

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

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.





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

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

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

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!

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)

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!