Jacob's first High School swim meet

This is actually his second, but the first one I've been able to attend.  He swam the 200 free and the 100 Breast.  His form looked good, he just needs to work on his turns and increase his aerobic endurance and fitness.  Here is some video of the first 100 of his 200 free (I ran out of memory on my cam).



This morning I swam with masters at SDRC.   The water temp was at 80° because of the High School Thanksgiving Invitational going on tonight and tomorrow.  I love it when it's cooler.  Did a preswim of:

3300 - 3 x (1000 free, 100 drill)

Then did's "I'M crazy" workout.  It was surprising actually how well I did considering I really suck at back and breast.

Warm Up - 900 Yards
300 Swim
100 IM Drill
50 easy
450 - 6 x 75, Kick, Swim, Drill

Main Set - 1950 Yards
1 x 300 IM
50 Free
2 x 200 IM @ 3:00
50 Free
4 x 100 IM @ 1:30
50 Free
8 x 50: Fly-Fr, Ba-Fr, Br-Fr, Fr-Fr, Repeat
8 x 25, IM order Sprint on :40

Kick Set – 200 Yards
2 x 25 Dolphin Kick @ 2 seconds rest
2 x 25 Backstroke Kick
2 x 25 Breaststroke Kick
2 x 25 Flutter Kick

Then moved to the north end and did:

750 agility pull free

250 finger paddle free

Total: 7, 350 yards in 2:20

Tonight I meet the crew out at the GSL marina for a cold water swim.  Lots of wind going on right now.  I'm expecting the water temp to be around 48 or 47°  

I'm dying of laughter

DNOWS recently posted this page on breakthrough swimming inventions and included this youtube from Dr. Nakamats:


How in the heck does he know the time frame between his groovy ideas and death?  0.5 seconds?  I'm sorry, but this is ridiculous and hilarious at the same time.  Sure the guy may be a brilliant inventor with thousands of patents, but the underwater note pad.  That just cracks me up.  If he's that close to death he really should be careful.  I didn't see any split second gasps for air in the video.  Seems like a load of crap to me.  Not to be rude, but I'm doubtful this old guy could do anything in 0.5 seconds.  Good stuff.

Looking into the future mind-shift and trying to find the beauty in it.

I've been thinking about certain opportunities that are presenting themselves and just wondering how I can even entertain such thoughts, because I'm busy dude!  I'm pretty sure that after the 2014 summer season that my goals will have to shift pretty dramatically.  I've been pretty self centered the past few years in my own training.  It's time to see if I can shift that focus to others without completely giving up on myself.  I need to learn to be happy with not feeling like I'm in the best shape of my life.  I feel that once I give up on my training at this intensity that I'll officially feel over 40.  Actually at mid-life.

I have to learn to be content with that.  It's tough.

This morning got up and did my goal workout:

Warm-up – 1,000 yds

300 easy swim

2 X 150 @:10 rest [50 kick/50 drill/50 swim]]

4 X 100 @B+5 – build to fast within each 100

Main Set – 5,000 yds

600 pull

4 X 100 on 1:30

500 pull

5 X 100 on 1:30

400 pull

6 X 100 on 1:30

300 pull

7 X 100 on 1:30

200 pull

8 X 100 on 1:30

Cool Down – 600 yds/mtrs:

4 X 150 @:10 rest – easy kick, drill, swim by 50

Total yards: 6,600

Day 3 – Technique & Recovery

Warm-up – 900 yds:

200 easy swim

5 X 100 on 1:30

8 X 25 @:10 rest [odds drill/evens perfect freestyle]

Main Set – 2,000 yds

**twice through**

200 IM @:10 rest

2 X 200 free on 3:00

100 IM @:10 rest

2 X 100 free on 1:30

2 X 50 kick with fins

Cool Down – 500 yds

4 X 75 kick with fins

200 easy choice

Total yards: 10,000 in 2:20

My mind is about to explode

My thoughts have been on a very cool postal event idea for the SDM team.  We have a coaches meeting coming up and am excited to build up some details around the idea.  I think she's gonna freak out with excitement when I pitch the plan to her.

Did my preteam warmup at 5:30am:

1000 free + 100 easy + 50 really slow eggbeater treading drill

This morning Craig came up with this workout and I loved it.  Felt strong:

300 Swim; 200 Drill

500 - 10x50 Free Build on :45
500 - 10x50 Kick with fins on :55

800 - 4x200 Pull (first two large paddles, second two agility paddles on 2:40)

Messed up on the clock on the third set and left on 2:30.  Better to err on the side of aggressiveness than laziness anyway.

900  -  3 x (4x50 Stroke on 1:00 fast!  + 1x100 IM on 1:45)

4,150 yards total in 1:00

Evening Swim in GSL

Goody and me right before the swim

This afternoon I met Goody at the Marina.  Water temp was 49°F on his thermometer.  He got there early enough to make some friends with some tourists.  I quickly changed and met him at the boat ramp.  My goal was 3 laps for sure, and possibly a fourth depending on how I felt.

I did three laps and by that time it was 19:50.  I waited until 20 minutes, and then Goody who was already dressed on the ramp yelled out "Wait!  Don't get out.  Just stop there and soak in the coolness for a bit.  It was about 30 seconds and then he yelled out "Now go swim out thirty strokes and come back in!  You need to get used to swimming when you're miserable."  He was right.  So far all this swimming has been too easy.  I really haven't struggled terribly with it.  That Ice Mile is gonna be tough!  I need to practice swimming to the extreme.  It was nice getting his coaching.  I went back out about 100 yards or so and came back.  When I got out the stopwatch read 22 minutes even.

I also took a temp with my watch: 48.8°F.  Nice!

Then I sat in the car until I got through the shakes and then rushed off to SDRC for a meeting with Kris.  Then joined the team at 8pm for a workout which was awesome:
My own premeeting warmup:  500 free
Warm-up: 400 Choice

Warm-up Set: 9 x 50
#1-3 Fly-Back
#4-6 Back-Breast
#7-9 Breast-Free (750)

Kick Set: 12 x 25 Kick (Board opt.)
#1-3 Dolphin
#4-6 Back
#7-9 Breast
#10-12 Flutter (300)

Main Set: HIT THE BULLS EYE!

12 x 50 Free @ 1:00
Swim each 50 touching the wall at the designated time. The focus is learning what the times feel like. Improve your pacing.  Count how many seconds off you are on each 50 and total them up at the end.  Aim for the lowest number possible!
#1-3 @ .40
#4-6 @ .37
#7-9 @ .35
#10-12 @ .33 (600)

I ended up with a "1" on my golf score.  On the first 40 I landed on :39 and needed to slow my tempo a little.  After that I literally nailed each 50 goal.  Felt like Luke Skywalker when he blew up the death star without his guidance computer.  Use the force luke!

5 x 100 Free @ 1:30
4 x 100 Free @ 1:25
3 x 100 Free @ 1:20
2 x 100 Free @ 1:15
  1 x 100 Free Under 1:10 (1500)

Got around 1:10 on all the 100's and 1:04 on the last set.

Cool Down: 100 EZ (100)


Total: 3,850 + 0.8 miles in the GSL

Taking my own medicine

This morning I coached South Davis Masters,  but I got there early and did:

3300 - 3 x (1000 free, 100 drill)

Then coached, and afterwards did the the same workout the advanced group did:

Objective: focus on form and technique

300 Warmup - Choice

300 - 12 x 25's (4 kick, 4 swim, 4 kick) on :35/:30/:35

400 - 8X50's free - down easy focus on good form, back STRONG on :50/:55

400 - 4X100  first two pull, second two stroke on 1:20/1:30

400 - 8x50's swim - down FAST, back easy focus on arms extending straight out in front of the shoulder, not extending in towards the center line!  Focus on early catch and straight forearm.  

1200 - Two times through: {

300 Pull

200 - 50 Catch up drill

100 smooth swim

50 catch up drill :20 sec rest

100 strong kick (fins optional)

}

300 Cooldown - Choice

400 kick with fins

7,000 yards total in 2:00

Aborted Half Gordon

This afternoon I was going for a long swim 20,500 yards to be exact.  But once I got to 14K my right shoulder was starting to bug me and I didn't have any Ibuprofen with me.  I didn't want to risk an injury and I had already been at it for 4:15 so I called it good.  Today's workout came from Anne Cleveland.  I was attempting to do all the workouts she had prescribed for the week, but only made it through the first three:

Day 1 – Aerobic Distance

Warm-up – 1,200 yds

2 X 300 @:10 rest [100 easy choice, 100 kick, 100 build]

4 X 100 on 1:30

4 X 50 on :45 – descend #1-4

Main Set – 5,000 yds/mtrs:

4 X 300 on 4:15

12 X 100 on 1:30

4 X 200 on 2:50

8 X 100 on 1:25

500 negative split on 7:00

5 X 100 on 1:30 descend #1-5

Cool Down – 400 yds/mtrs:

100 easy choice, 100 kick, 100 pull, 100 easy choice

Total yards/meters: 6,600

Day 2 – Threshold

Warm-up – 800 yds/mtrs:

200 easy swim, 200 [drill/kick by 50], 200 [drill/perfect by 50], 200 build

Main Set – 2,200 yds/mtrs

300 @B

2 X 200 @B-5

2 X 75 @:10 rest [easy drill/choice by 25]

200 @B

2 X 200 @B-5

2 X 75 @:10 rest [easy drill/choice by 25]

100 @B

2 X 200 @B-5

100 easy

Cool Down – 300 yds/mtrs:

100 easy choice, 100 easy kick, 100 easy choice

Total yards/meters: 3,300 (9,900)

Day 3 – Technique & Recovery

Warm-up – 1,000 yds/mtrs:

8 X 50 choice @:10 rest

200 drill/swim by 50

4 X 50 choice @:10 rest

200 kick/swim by 50

Main Set – 2,000 yds/mtrs:

200 @B+5

4 X 100 @B+10

8 X 50 @B+20 stroke of choice

200 IM @B+30

4 X 100 @B+5

8 X 50 @:10 rest [odds drill, evens kick]

Cool Down – 400 yds/mtrs:

100 easy choice

4 X 50 @:10 rest – kick

100 easy choice

Total yards/meters: 3,400 (13,300)

Day 4 – Race Plan

Warm-up – 1,000 yds/mtrs:

300 easy swim

6 X 50 @:10 rest – drill/swim by 25

6 X 50 @B+10 – build within 50’s

2 X 50 @B+5 – descend #1-3, #4-6

Rest of the workout: aborted!

Total: 14,300 yards in 4:15

Kris' swim fit workout

Tonight I swam with Josh and Jim out at the GSL.   The water temp was 52.8f!!!!!  Man I am looking forward to it dropping into the 40s and staying there!  Tonight's swim was a piece of cake.  If I jumped into a pool that was this cold I would be freaking out.  It just so easy when its out at the GSL.

Tonight I swam with the Masters at night.  Kris had a swim fit workout that kicked my butt a little.  I didn't lift today.  In fact my lifting the past three weeks has been SO BAD.  Taking the time to do it has been really bad.  So today it was nice to get my swim and lift in at the same time.

Warm-up: 100 Choice
100 Kick
100 IM Drill

Warm-up Set: 25 fly, 50 back, 75 breast, 100 free, 100 free, 75 breast, 50 back, 25 fly


Main Set: 6 x 50 Kick Choice @.10 Rest
.30 Wall Sit between each 50 Kick.

6 x 50 IM Order @.10 Rest
.30 Plank on elbows or hands between each 50.

3 x 50 Free @.10 Rest
10 x tricep push-ups between each 50.

3 x 50 Choice Stroke @.10 Rest
        15 brick V rotations. Abs

1900 yards pool + 1800 Yards Open Water = 2 miles.  Lame.  I need more!!!!!

I really don't like night swimming

Actually I love night swimming if it's in open water.   But swimming in a pool at night when there is a hundred kids and who knows how many are urinating.  The water is cloudy, and warm and even with ear plugs it's chaotic.  I'm ready for bed and should be helping get the kids to sleep but instead I'm trying to stay motivated in the pool.

Since Cathi started her job, there are some mornings that I will be helping get the kids off to school instead of nearing the completion of my morning swim.  I'm bummed, but it's the role of being a Dad and I gotta take it.  So no whining about that, but I will whine about night swimming.

Tonight's workout was a upwards ladder from 1 to 1000:

100 free easy
200 IM
300 - 4 x 75's free/scull/free :10ri
400 kick
500 free focus on EVF
600 - 3 x 200's free/IM/free
700 - 2 x (300 pull, 50 stroke pull)
800 - 4 x 200's free on 3:00
900 - 9 x 100's desc 1-3 on 1:30
1000 pull

5,500 yards total in 1:30

USMS 3000/6000 Postal and MIMS submission

Will Reeves reminded me at the meet last week that we ought to complete and submit our 3000/6000 postal this week as the cutoff is Nov 15th.  I put out a request on FB for someone to time for me and Josh graciously offered.  So I met him at Northwest this morning at 6am and started out with an easy 100 yard warmup and then went right to it.

I felt pretty good the first 1000, but after that could tell that my intensity wasn't maintainable and slowed down to pace myself a little more.  I found that I still couldn't bi lateral breathe at that pace so I tried to breath on the left side.  But ultimately ended up breathing on the right side.  Once I hit the one hour mark I stopped for probably 15 seconds to quickly get a drink of gatorade and take of my blasted cap.  The water temp was too warm for a marathon swim at an aggressive pace.

Once I hit 5500 I tried to pick it up a bit and finish strong.  Wow that was tough!  I got 4405 at the one hour mark which is only 20 yards shy of what I got in January.  Which isn't too bad considering I was trying to keep my pace maintainable for 6000 yards, not just an hour.

At 6000 yards my time was 1:22:44.27.  I was hoping for 1:20 but I was pooped!  I should have taken in more calories this morning before the swim.  I only had about 300 calories consumed before the swim.  Should have gone with more like 500-600.  And something with some SUGAR!  I'll take it though.

Finished up with 200 free, 200 IM

Total: 6500 yards in 1:30

Big thanks to Josh for taking his morning to time for me!  At least he was on solid ground and didn't have to deal with supporting me on a boat and getting sea sick.  Thanks man!

------------------------------------------------------
Update:  8pm

Went out to the GSL Marina and swam with Goody.  Swam 4 laps for a total of 1 mile.  The watch temp bottomed at 51.8°F (11°C).  It was nice.  Time: 26:15

Daily Total: 8280 yards