Tapering and Testing

This morning I started my typical warmup routine before Masters, but half way through noticed my shoulders weren't getting any less tight.  I also thought of my ice mile and figured even though it isn't an insane distance, in order to ensure that my body is in tip top shape for it and not beat up with all the long yardage I've been putting in lately, that I should taper a little for it.  After the ice mile I'll bring it back up until I hit that 250 mile mark.

So this morning I did:

2200 - 2 x (1000 free, 100 back)

Then went to work early so that I could get off early for a GSL swim this afternoon.  I stopped at Target and picked up two different digital thermometers.  When I got to the marina I got a call that a breaking news story was in the works and the TV crew wouldn't meet us.  I didn't let that stop me.  I used my fancy new thermometers to measure the water temp:  38.3F and 38.8F on the other!  At first I was confused and thought it was 48 on them and I was like what the heck?  How could it be warmer than last Saturday?  I wasn't expecting it to drop 10 whole degrees!  38 is over two degrees colder than it needs to be for satisfying the ice mile standard, so we definitely are going on this Saturday!

I did two .25 mile laps and felt confident that I easily had one more lap in me before it got REALLY tough.  It's going to be hard on Saturday but totally doable.  I'm looking forward to it!

The time it took to get both laps in was 11:13

Let it snow!

This morning on my way to the pool the snow was coming down like a blizzard.  I'm really looking forward to tonight's open water swim.  It's gonna be a real winter swim.  FINALLY!

This morning I did Anne Cleveland's USMS distance workout with an extra long warm down:

Warm-up –

2 X 500 [200 easy, 100 kick, 200 drill/swim by 50]

5 X 100 @B+5 – descend #1-5

Main Set –

All @B:

100 back – 500 pull – 100 back – 400 pull – 100 back – 300 pull – 100 back – 200 pull – 100 back – 100 pull

2 X 100 free on 1:30

2 X 200 IM on 3:30

2 X 300 kick fins

2 X 200 IM on 3:30

2 X 100 free on 1:30

Cool Down –

10 X 50 on :50

100 easy choice

600 - 2 X 300 @:10 rest [100 easy, 100 drill/kick by 50, 100 build]

6,500 yards total in 1:50

Home Stretch

So I have less than 48 miles until I finish the 250 mile open water challenge.  I'd like to get this done by Dec 13th.  This morning I did my typical 3300 warmup before masters, and then did Kirsten's workout with Kris and Scott:

3300 - 3 x (1000 free, 100 back)

300 Easy Swim

8 x 75 (25 Fly/25 Back/25 Breast) on the 1:30

4 x 50 (25 Fly Drill/25 Fly) on the 1:00
4 x 50 (25 Back Drill/25 Back) on the 1:00
4 x 50 (25 Breast Drill/25 Br) on the 1:00
4 x 50 (25 Free Drill/25 Free) on the 1:00

4 x 200 IM Kick on the 3:30

4 x 200 IM on the 3:20

1 x 100 Easy Swim (Cool Down)

Total: 3400

Then did my own thing at the north end of the pool:

1000 - 3 x (100 free, 100 back, 100 kick) 100 breast
1000 pull
1000 freestyler paddles
500 finger paddles only

500 - 5 x 100's free no equipment desc 1-5 on 1:30 (1:19, 17, 14, 12, 09)
100 back easy
10,800 yards total in 2:55

Miraculous Saturday Swim

This morning when I got in my shoulders and lats were still very tight.  Still on cloud 9 with yesterday's cold water swim.  That was fun.  Fox13 called and want to send a cameraman out for an interview about the ice mile and the food drive I'm organizing.

This morning Kirsten compiled the workout:

Warm-Up: 500
200 Swim
100 Kick
100 IM
100 easy waiting for Kris to get in

300 - REPEAT 3 TIMES
75 Swim/Kick/Drill by 25 @ 1:30
25 Build @.30

200 - 4 x 50 Drill/Swim by 25 @1:00 – 1:15
Odds: Breast/Swim
Evens: Fly/Swim

2100 - REPEAT 2 TIMES
300 Pull @ 4:00
50 Easy @ 1:00
450 - 6 x 75 @.55
50 Easy @1:00
150 - 6 x 25 @ .20
50 Easy @1:00

900 - REPEAT 4 TIMES
3 x 25 Kick @ .30
1 x 50 Kick @ .45
4 x 25 Kick @ .30

QUALITY
2 x 100 Free or Choice

We were nearing running out of time so Kris had us do these off the blocks for time.  Got 1:02 on both of them.  

50 easy
I then moved to the north end of the pool as time was up and did the following:

250 - 4 x 50 IM Order, 2 x 25 Choice

300 Easy

Total 4800 

At this point I was drained so I ate a powerbar and man that was a miracle at how much energy it gave me.  Energized for the rest of the workout:

Then I did a 100 to 1000 Pyramid set:

100 back
200 IM
300 - 4 x 75's drill, breast, free by 25 on 1:30
400 - 400 kick with fins
500 finger paddles
600 - 3 x 200 IMs on 3:20
700 - 2 x (200 free, 100 back 50 breast)
800 - 4 x 200 free on 3:00
900 - 9 x 100's on 1:30 (get 1:15 on these)
1000 freestyler paddles
Then do the 900 set and back down

Total 14,800 yards in 4:35

Black Friday Power swim

Today I coached Masters, but before it started I did:

3000 - 2 x (1000 free, 100 back), 800 free

Here's the Beginner version of the workout:
Objective: Focus on Stroke count and increasing your effort without increasing your stroke count

Warmup: 200 - 100 free easy, 100 kick

Main Set: 1150 -
200 free @ 85% - nice and long strokes.  Catch - slow to fast.  Maintain same stroke count as the 250 free
100 - 4 x 25’s fast and strong kick

150 free @ 85% - maintain stroke count
50 kick strong and fast!

100 free @90% - focus on strong pull and really good extension, maintain or decrease stroke count
50 kick easy

50 ALL OUT - DON’T LOSE YOUR STROKE QUALITY!

450 - 6 x 75’s - Scull/Drill/Swim by 25 :15 seconds rest

Drills:
200 - 4 x 50’s left arm only, right arm only by 25 :10 rest
Hand and forearm should be one unit and not cross centerline, but reach out at 1 o’clock and pull with elbow out and hand/arm pointing straight down to the bottom of the pool, bent elbow recovery.  Dolphin kick or flutter your choice.

Warm down: 200 Choice

After the workout (which I was on deck for, I went through the Beginner version twice for a yardage of 3500.  

Then tacked on an additional 3500:

3 x (1000 pull, 100 back)

200 IM

10,000 yards total in 2:50

This afternoon I'm taking the family out the GSL Marina for a swim right before going over to spend the afternoon with my extended family playing games and eating lots of good food.
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Update:

Met at the GSL Marina with Jim and he brought Tim Heurmann!  The air temp was awesome.  I didn't need a coat.  Water temp was up higher too.  It read 46.8°F.  Got in 4 laps for 1 mile.  I also brought the kayak and Jacob take GPS measurement.  Figured out exactly where the .25 mile lap points are.  

I also sent out a press release on the ice mile coming up in two weeks.  Fox13 is going to meet out at the marina next Tuesday for our next training swim.  That should be cool.

Total: 1 mile in 25:55

Daily Total: 6.68 miles

Burn your calories workout

Kris came up with this workout that is themed around Thanksgiving dinner.  The idea is to "Swim your calories".  Although I only wish you could burn 100 calories swimming 100 yards.  Not even close.  But the workout theme is just for fun anyway.  Swam 3600 yards before starting with Masters then did:

Warm-up:                               300 Choice                             (300)
Warm-up Set:                         2 x 75 Swim-kick-Drill @.15 Rest
                                                2 x 50 Build Free @.10 Rest
                                                2 x 25 Stroke @.5 Rest                 (300)

Main Set:               SWIM YOUR THANKSGIVING MEAL CALORIES

6 oz. Turkey w/skin            299 Calories                    1 x 300 Free Pull

Stuffing 1 c.                       310 Calories            2 x 150 (Fr-Str-Fr by 50)

1 x Roll w/butter                 310 Ca.                         3 x 100 Free Descend #1-3 @1:30 or .20 Rest

Sweet Potatoes                  300 Ca.                         4 x 75 IM (no free)

Mashed Potatoes                140 Ca.                         6 x 25 Fly @.10-.15 Rest

Green Bean Casserole         110 Ca.                        2 x 50 (#1 EZ, #2 Fast)

Cranberry Sauce                  15 Ca.                          50 easy

Roasted Veggies                  83 Ca.                          1 x 100 Choice FAST

Pumpkin & Pecan Pie
w/whipped Cream                 919 Ca.                      9 x 100
                                                                        #1-3 Free @ .10 Rest @ 90%
                                                                        #4-6 IM @ .15 Rest @ 80%
                                                                        #7 (25 Fast-75 EZ) @.30
                                                                        #8 (50 Fast-50 EZ) @.30
                                                                        #9 (75 Fast-25 EZ)
Cool Down:                           100 EZ
Total Yards:                           3200

Then afterwards did:

300 - 3 x 100's
1200 kick with fins
100 easy
1000 pull freestyler paddles
500 - 5 x 100's finger paddles (no buoy)
200 IM easy
500 - 5 x 100's free on 1:30

10,600 yards total in 3:15

FIrst first-timer of the 2013 season

I arrived at the GSL Marina at 1630 and got all greased up ready to go for a swim.  Just as I was heading over I saw a couple of people exit their cars and they looked at me like they were expecting me.  I asked, "Are you here to go for a swim?"  "Yes" said the young lady who introduced herself as Olga Gray.  She had friend with her who was there for moral (and physical) support as she said he was an EMT.  She mentioned that she does polar swims at Lava Hot Springs frequently and was interested in our GSL swims.  She mentioned the New Years race, so it appears we may have a new entry there.

I got in up to waist level and she followed.  She asked about being able to jump off the doc.  I told her I was unsure of how deep it was or safe it was with it being so shallow.  She hesitated and I was getting cold so I told her I would go for one lap and be back in 5 minutes.  I did the lap and on the way back saw her huddled up on the boat dock.  But when I arrived she was back in to waist level.  I explained that its good to just do breast stroke and allow your breathing to calm down before attempting any front crawl.  She launched into an easy breaststroke and she made it look easy.  I swam breast stroke along side her up to the marina opening corner (which is halfway to the full lap)  I noticed that my hands were getting significantly colder than normal.  This is probably because when swimming front crawl my hands are actually out of the water for a short duration where with breast stroke they're in the water constantly.

I took note of the stop watch time when she joined me and then when we got back she mentioned that she lost her water shoe in the mud.  She wasn't satisfied and went back in to find her shoe.  I was already dressed and needed heat, so with her EMT buddy right there I went ahead and walked back up to my car to reheat.  A few minutes later she was back in her car reheating.

She was in the water over 11 minutes.  The water temp according to my watch read 45.0°F  Definitely surpassing the requirements for earning a cap.  I had one more in my bag and presented it to her and told her of the upcoming plans to swim again on Friday, and then next Tuesday and Thursday.  She said she has fluctuating hours at her work (as a paramedic).  I asked her if she would be available to assist in my ice swim on December 14th.  She was unsure of her schedule on that day.

I then drove to SDRC and was going to get in a long swim, but I just didn't have it in me and only did:

1000  - 2 x (2 x 200 IM, 100 easy)

My lats are still sore.  I need  a massage badly.

Total for the day: 1000 yards + 0.375 mile open water @ 45°F

Swimming for the hungry

This morning I had to get the kids off to school, but during the day planned out my ice mile charity.  There are many people who suffer without a place to stay in the winter and that has got to really suck.  I thought how having a warm meal is just a little something that can make a little bit of a difference.  So I put together a Utah Food Bank Food drive.  Those who want to support me in the ice mile can do so by providing canned food and/or money to donate.  Visit gordsicemile.blogspot.com/ for more information.

Tonight I swam after work at NWRC and did Kirsten Greenwood's workout for the first 4000:

Warm-Up
300 Easy Swim

Main Set – Ladder (Rest :20)
5 x 50’s Easy
1 x 100 Free kick
1 x 200 Free Pull
1 x 250 Rotation Free Drill
(with each stroke, rotate to one side for six flutter kicks, with one arm extended and stomach towards the wall, after the sixth kick switch sides, This helps with body rotation)
1 x 400 IM
1 x 500 Free
1 x 500 kick
1 x 400 IM
1 x 250 Rotation Free Drill
(with each stroke, rotate to one side for six flutter kicks, with one arm extended and stomach towards the wall, after the sixth kick switch sides, This helps with body rotation)
1 x 200 Free Pull
1 x 100 Free
5 x 50’s Easy

200 Easy Swim (Cool Down)
Total: 4000

Then finished things up with Anne Cleveland's USMS Open Water workout:
Warm-up – 1,000 yds
4 X 200 @:10 rest [odds easy, evens kick/drill by 50]
4 X 50 @B+5 – descend #1-5

Main Set – 3,000 yds - Two times through
500 Pull @B+10
2 X 75 @:10 rest [kick, drill, swim by 25]
400 Pull @B+10
2 X 75 @:10 rest [kick, drill, swim by 25]
300 Pull

Optional Set – 1,500 yds
8 X 50 on :45
2 X 50 on :55 [drill, swim by 25]
4 X 100 on 1:30
2 X 50 on :55 [drill, swim by 25]
2 X 200 on 3:00
2 X 50 on :55 [drill, swim by 25]

Cool Down – 500 yds:
10 X 50 @:10 rest [drill/swim by 25]
Total: 10,000 yards total in 2:35

Oh my lats

This morning I swam at NWRC for a change since the SDRC is having its High School meet.  I was in the water at 7:15 am and swam in the same lane with Chad Hodo.  James and Paul were going at it in the next two lanes.  I printed out my workout this morning and got it from Anne Cleveland's OW swims for this week:

Warm-up – 1,500 yds

2 X 300 on 4:30

3 X 200 on 3:00

6 X 50 desc 1-3 on :45

Main Set – 5,000 yds

5 X 100 on 1:25

100 rotisserie drill

5 X 200 on 3:00

100 kick

4 X 300 on 4:30

100 rotisserie drill

2 X 400 pull

100 kick

2 X 500 pull

100 rotisserie drill

8 X 50 on :50

100 easy choice

200 easy swim

2 X 300 alternating drills

100 choice

Main Set – 2,000 yds

200 choice @:10 rest

2 X 100 on 1:30

4 X 50 kick on :45

2 X 100 on 1:30

4 X 50 on :45 descend #1-5

200 IM @B+30

2 X 100 on 1:30

4 X 50 on :45

2 X 100 on 1:30

4 X 50 @:10 rest – stroke of choice

At this point I was really low on energy and my lats were fried! Borderline over-training so I stopped at this point.

Total: 10,000 yards in 3:00

Jack Frost has bit

The winds have come through the past 24 hours and really brought the water temp down.  Last night there were 75 mile wind gusts from the east and they closed down I-15 and I-84 to truckers because they might get blown over.  Well all that wind.  Yeah, it was cold.  The water temp of the GSL on Tuesday was 48.8, and today's reading on my watch at the end of my swim..... was 44.2 degrees F (6.78C).  I had a goal to get in 3 laps (.75 miles) and that was no easy task, but I did get it done.  It took me 30 minutes to recover enough to drive.

Jim got in about a minute before Goody and I and lasted about 5 minutes after.  He is a machine.  It's really a shame the IISA doesn't recognize time at 5c instead of requiring distance on top of that.  Jim's concern is that it would take him about 40 minutes to go that distance.  So his goal when we go out is just for time, not distance.  My philosophy is to swim as fast as I can and get that distance goal as soon as possible.  My hands were frozen when I got out.  However the feeling of crushing was just starting to the crazy effects that I hate aren't fully in place yet, but soon will be.

At this rate the water temp could be down to 41 in a couple weeks or so.  I was very pleased with tonight's swim and how well it went.  Very encouraging considering I only have a few more degrees down to go.   Granted those three degrees are huge, but it's doable.  I got this.

Yesterday my Catalina medal and certificate came in the mail.  It put a big smile on my face to see that!

Total tonight:  .75 miles at 44 degrees C

Daily total:  8,670 yards total