Sleeping as I round the corner of Long Island

This morning's swim was fantastic!  My goal was to just swim efficiently and relax.  I did:

8000 - 4 x 2000s (odd no equip, even pull) on 30:00
1000 kick with fins
4000 - 2 x 2000s (odd no equip, even pull) on 30:00
200 IM easy
50 over under


13,250 yards total in 3:31

During this morning's swim I tried falling asleep.  If it weren't for the fact that I had to flip turn every 10 strokes I probably would have.   I was very relaxed and closed my eyes for a good portion of it.  Today's workout was enough since October to round the north east corner of Long Island.  See the map.

I also paid Paul Foreman the deposit.  Next time I have to pay him will be in person.  I'm very excited!

Andrew Bird's workout

Today I went through Andrew Bird's favorite workout 2 1/2 times:

500 - 200 free, 100 kick, 100 IM, 100 drill
500 - 100 slow, 100 fast, 75 slow, 75 fast, 50 slow, 50 fast, 25 slow, 25 fast
500 pull
500 - 5 x 100's on 1:20 (no rest on last three)
500 - 500 swim with fins
500 - 10 x 50's free on :45
100 easy

Two and half times through comes to 7700 yards.  My shoulder is bugging me after a stupid incident a couple days ago where I did some dryland training and thought I could bench 135 for a warmup, but when I got to the bottom of the lift I had a sharp pain and got it back up, but the shoulder on military presses is bad.  It just aches now.   Even when I sleep.  Back to taking 800 MG Ibuprofen three times a day.  More dryland training today, however I will be doing much lighter stuff and not trying to take too big of steps.

The SDRC Meet that I'm organizing is this Friday and Saturday.  I can't wait for it to be over.  It's quite a stress.

Cold showers

Was in the water at 0459:

This workout is actually an extended deviation of Coach Kris Edward's favorite workout.

1000 free easy
1000 pull
1000 - 2 x 500's no equip on 7:30
1000 - 5 x 200's no equip on 3:00
1000 - 10 x 100's odd IM drill, even free on 2:00/1:30

800 pull
800 - 2 x 400's free long stretch and good arm bend.
800 - 4 x 200's free descend 1-4 on 3:00
800 - 8 x 100's kick with fins

600 pull
600 - 2 x 300's free easy
600 - 3 x 200's free descend 1-3 on 3:00
600 - 6 x 100's odd IM, even free on 2:00/1:30

400 pull
400 - 2 x 200's free on 3:00
400 - 4 x 100's kick with fins
400 - 4 over unders + 200 IM

100 free cooldown

12,300 yards total in 3:30


Took a cold shower afterwards instead of a warm one.  I'm going to make that a tradition from now on.  Once a week dips in cold water isn't gonna cut it. 

Rushing the last half

This morning Cathi and I woke up at 0350 and volunteered at the 50K/100K Buffalo Run Packet Pickup.  We finished up at 0800 and then I hurried off to SDRC for a long swim:

1000 easy
1000 - 900 pull, 100 IM
1000 - 4 x 200's free on 3:00 descend 1-4, 200 backstroke
1000 - 400 free, 200 fast, 100 IM, 200 fast, 100 IM
1000 - 100 easy, 10 x 50's on 1:00, 400 kick with fins
500 easy

1000 - 900 pull, 100 IM
1000 - 4 x 200's free on 3:00 descend 1-4, 200 backstroke
1000 - 400 free, 200 fast, 100 IM, 200 fast, 100 IM
1000 - 100 easy, 10 x 50's on 1:00, 400 kick with fins
500 easy

500 strong

1000 - 900 pull, 100 IM
1000 - 5 x 200's free on 3:00
1000 - 1000 pull
1000 - 100 strong, 10 x 50's on :45, 400 kick with fins
500 strong


15,000 yards total in 4:10
I really had to rush the last set of 5000 because I was going to be late for Isaac Birthday party, but I got through it.

Who needs a wetsuit when you've got a serious layer of body fat?

OK I admit I've put on a few over the past few months, but
what better way to put that fat to use than to have it
act as good old insulation right?

This morning when I woke up my hand brushed past my stomach and I grabbed a good old chunk of blubber.  I started to feel guilty and thought "Man!  I really need to go on a diet!"  But this evening.  Oh how I am grateful for that extra protection!

This evening I met with Goody and Josh for a cold water swim in Bountiful Lake.  I got there and played with the ducks and rats and took a water temp.  It dropped down on the digital thermometer to 48.5°F.  Yes!  Goody and Josh arrived and we walked out to the East Dock.  I wasn't messing around.  I took off the layers down to my speedo and after this quick pic, dove in and swam back to the boat ramp.  A little over 200 yards.  Right on!

Cathi standing mid calf level in the water.  She definitely
struggled, but made it one minute.

I felt great!  I had to switch from free to breast stroke a couple times because I swam without a cap and was really feeling it on the back of my head.  I also had to slow down my breathing.  But after a few strokes of breast I went right back to freestyle and felt great!

I told Cathi she really should put her feet in to appreciate the cold and she did it for one minute at the boat ramp.  I'm hoping to get her up to her knees next time.

So we'll go again next week.  Preferably on Thursday evening.  Water should drop down even more.  We're getting a storm this weekend so the water may be in mid 40's next week!

Working through it

Yesterday afternoon my shoulders were very stiff.  I was concerned about this morning's workout but the concerns fortunately were not justified.  Today's workout was fantastic!  I set the alarm last night but didn't switch it on.  Cathi woke me up at 0415 and resulted in me getting in the water at 0525.  I did:

2000 - 2 x 1000 free no equipment

Capt. America was in the lane next to me pulling 100's on I think 1:40, so I was trying to lap him every 4th set.  Except his cool patriotic handpaddles have been replaced by boring solid yellow ones.

Then joined Masters.  This workout was put together by Josh and I enjoyed it thoroughly.  I was in a lane with Scott and Kris.  I lead all sets that didn't involve IM or stroke.

400 warmup - 100 swim, kick, drill swim
400 - 4 x 100's catch-up free on 1:30
400 - 4 x 100's kick with fins on 1:50
400 - 4 x 100's pull on 1:20
400 - 8 x 50's rotate IM by 50 no rest
400 - 1 x 400 REALLY WORK DESCEND by 100
400 - 2 x 200 Stroke (Back), IM
400 - 4 x 100's (sprint, recovery, sprint recover)

Ended up doing 1:08, 1:25, 1:06, 1:27

Then repeated the above one more time.  The last set on the second round was 1:07, 1:24, 1:06, 1:30
Then did 100 grandpa to even out at:

10,500 yards total in 3:10


Shoulders felt fantastic!  However I have a muscle string that goes from the middle of the back of my head all the way to the middle of my back about 2-3 inches to the right of my backbone.  Could really use a massage!

Working off the empty calories

Jonas (Ninja), Sam (Cookie Monster),
and Isaac (Wolverine) ready to score some
candy!

Last night I helped Oliver, Sam and Isaac with trick or treating.  I took the side off the wagon and pulled them from house to house and they'd jump out and run up to the door, collect their candy and then sit in the wagon for 30 seconds till I made it to the next driveway.  They ended up with a ton of candy.  I helped myself to about 10 peanut butter cups.  I love those things!  I was surprised that 10 of them comes to around 420 calories.  So it wasn't as bad as I thought.  However I still made it a point to be in bed by 9pm and try to be asleep ASAP so I could get up before 4am for todays workout.  It was a success and this morning I was in the water at 0459:

8000 - 4 x 2000 (odd no equipment, even pull) on 30:00
3000 - 3 x 1000's free (odd no equipment, even pull) on 15:00
1000 - 2 x 500's kick (odd with fins, even no fins)
250 - 1 x 250 free strong


12,250 yards in 3:25

Oliver dressed up as tigger.  He was tuckered
at the end of the night.  And he wasn't even
running from house to house!

Today's workout went well.  My shoulders don't have any pain or annoyance and that's always great!

I've been busy building up and enhancing the new South Davis Masters team webpage.  Also the SDRC Meet is coming up and there is ALOT of followup I need to do.

Spooky good swim

Was asleep before 9pm last night which was awesome!
This morning I was up at 0345 and able to take a long shower at SDRC before the workout.  Today's prescribed workout was going to be long since I took last Saturday off, and spent the morning at Bountiful Lake picking up trash with Jonas and Isaac.

The lifeguard was kind enough to get in the chair 5 minutes early.  Started at 0455:

1500 free
1200 - 2 x 600 IM easy
100 kick
500 free
200 IM easy

Then joined masters:

500 free
100 - 2 x 50 free @ :45
200 - 2 x 100 free @ 1:30
300 - 2 x 150 free @ 2:15
600 - 3 x 200 free @ 3:00
300 - 2 x 150 free @ 2:15

200 - 2 x 100 free @ 1:30

100 - 2 x 50 free @ :45

300 backstroke (25 kick no board, 25 swim)

300 IM

300 Pull

200 free easy

Then moved over to the north end and did the above Masters workout all over again.  Then did:

1600 pull

400 kick with fins

100 IM easy

12,400 yards total in 3:30

Shoulder held out good.  Hoping to get to bed at a decent time tonight despite the trick or treating and all my kids running around late at night high on sugar.  Yeah right!

What is the UTAH club anyway?

Today's workout was better, but I cut it should because I couldn't get out of my mind the inefficiency in dealing with other people and organizations that just don't respond in a timely fashion to my needs to getting the volunteer page up and running.  Then I thought about why South Davis Masters isn't a full blown club with a website like QUAC.  That organization seems so organized and on top of things, yet that's the ONLY club in Utah that is it's own entity and run professionally.  It would be nice to have another club besides "UTAH" which isn't really a club, its a dumping pot to go to.  But the Utah club doesn't really exist.  You might as well be UNAT.

So today's workout was:

1000 free
Masters:
400 - swim, kick, IM, swim
400 - 8 x 50's - 25 swim, 25 drill IM order twice
2000 - 5 x 400's free last three pull on 1:30, 1:30, 1:20, 1:15, 1:10
200 kick
550 easy


4550 yards total in 1:30

Major Blah

Today was a major struggle mentally.  I got to be later than usual and didn't get in till 0520.  I was not feeling it today.

1600 - 1/2 of 3200 yards :)
1600 - 32 x 50's kick (1/2 with fins, 1/2 without) on 1:00
1600 - 1600 yards pull focus on relaxed full reaching stroke
1600 - 16 x 100's IM on 2:00 easy


6400 yards total in 1:50

Wanted much more, but I was just so bored!  Some days you feel awesome, some days well, not so awesome.