Short and easy mile

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

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

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

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

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

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

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!

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

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

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.