Lynette's One Hour Postal training workout

Got in early and swam this warm up set:

     3 x 600's (200 free, 100 back)

Then Lynette had Jeff and I swim the following:

Warmup: 300 free, 100 kick on back, 200 IM

Drill: 8 x 25's breakout free - fast first half, slow to wall on :30

Main Set: (2,100)
     25/50/25
     50/75/50
    75/100/75
  100/125/100
  125/150/125
  100/125/100
   75/100/75
    50/75/50
    25/50/25

Only rest :05 between each subset, :15 rest after each main set.  Outside legs are moderate, inside are HARD.

Cooldown:

200 kick, 200 IM, 200 free, 100 back

5,300 yards total

Man that main set was tough, the rest interval kept my heart rate up the whole time.  My arms were burning and I was struggling, but I kept to the rest interval and made it.  Victory.

The week before the Annual one hour postal swim

I wanted a butt kicker workout so I came up with one, and fell a little short of the pace I wanted to hold:

500 free warmup

10 x 100's free on 1:30 (Held 1:21)
5 x 200's free on 2:55 (Held 2:50)
4 x 400's free on 6:00 (Held 5:50)
2 x 800's free on 12:00 (I had to pull these because my arms were gone.  Held 11:55, so I took an extra :30 rest between the two)
1000 free (no pull) fast.  Goal was under 14 and got 14:35

Man I'm beat.  I'll be happy if I get over 4,000 yards next week in the one hour postal.  Makes me realize how out of shape I am to hold a good pace.

Here's the vivoactive data:



Total Yards: 7,100

Review of Garmin Vivoactive

I'm a fan of the biggest loser show.  I do appreciate the fact that it's promoting wellness, but instead of measuring success purely by the number on the scale, a more productive and useful measure would be a measure of body fat percentage.  Just because the number on the scale is down, doesn't mean its a step in the right direction.  But all that aside, I saw that they gave all the contestants a Garmin Vivo active watch which tracks all their exercise, including their swimming.

Two weeks ago I lost my watch at SDRC (and someone decided to keep it rather than turn it in at the lost and found).  I fastened it to the lane line to get a temp reading and then forgot about it.  So I needed a new watch.  So I picked up this one.

When I'm doing laps and need to peek real quick to get a reminder of where I am, it's easier to read this display rather than the Garmin Forerunner watch I also use.  I like how it connects to my phone with updates of how well I'm sleeping, as well.

The watch face can be one of several that you can download from the website.  I chose Actiface which shows a measure of my calorie burn over the past week.

The green in the graph is the calorie burn,
and the white line is the number of steps
The graph on the right is the number of steps
for the day and the step goal adjusts based on your history
and your average.  Mine keeps incrementing every
day since I'm doubling the default step goal.

The watch does have GPS, which I've disabled since I'm not doing any exercises outside right now, and the GPS turned on drains the battery.  I can go about 5 days on a full charge, but I just put it on the charger at work for about a half hour when I get in and it never gets below 80%.  Out of curiousity I noticed that the Swim setting don't allow me to set "Open Water", like my Forerunner.  After researching it, the vivoactive doesn't allow for measuring open water swimming.  The GPS is disabled for open water, and it's simply a pool watch.  Not a big deal since I have the forerunner.  But if this were my only sports watch, I'd actually get the forerunner instead so that I can measure my open water swims.

I like how it uploads to Garmin Express and puts my workout online.  Just like the Forerunner, it doesn't measure kick sets or one arm fly (when the leading arm is the watch arm).  

Yesterday I had the day off work so I took the kids with me to Rush and swam 5500 yards.  The boys swam about 2000 yards of it, and Lucy swam the whole thing with me.  100-1000 ladder

This morning I swam at SDRC and did:

Warmup: 500 easy, 200 kick no fins, 300 IM

Main Set: 

    8 x 50's kick with fins on :50

    12 x 100's on 1:30 (all around 1:20)

    4 x 200's free on 3:00

    2 x 400's pull large paddles on 6:00

    1000 snorkel freestyle

    5 x 100's free on 1:30

Cooldown: 300 easy

Total: 6,000 yards

500 Pyramid

				500 kick with fins
			500 bilateral	400 bilateral	500 bilateral
		500 pull by 100 on 1:30	400 pull by 100 on 1:30	300 pull by 100 on 1:30	400 pull by 100 on 1:30	500 pull by 100 on 1:30
	500 free by 100 on 1:40	400 free by 200 on 3:00	300 free by 100 on 1:40	200 free on 3:00	300 free by 100 on 1:40	400 free by 200 on 3:00	500 free by 100 on 1:40
500 free by 100 on 1:45	400 free snorkel by 100 on 1:40	300 free by 100 on 1:35	200 free by 100 on 1:30	100 kick no fins	200 free by 100 on 1:30	300 free by 100 on 1:35	400 free snorkel by 100 on 1:40	500 free by 100 on 1:45 even backstroke

Total 9,500 yards


Felt good about this workout.  Stayed strong and didn't lose it mentally.  Liking the alternate breathing side every 25 routine I've been getting into.  Makes me focus on my stroke, which feeds my drive.

2016 SHAC Pentathlon

Lucy, Jonas and I went to the Dinosaur museum before the meet

Last night we finally made it down to St. George after that 4 1/2 hour drive.  Bruce Schroeder was kind enough to let us stay in a room at his house.  It was neat to wake up to the beautiful red rock mountains.  It was like the perfect painting.

I took Lucy and Sam out for breakfast to IHOP.  They loved it.  Sam was so hungry.  I asked him if he'd rather go to the kids museum or a dinosaur museum.  He went with Dinosaur.

After that trip, we went to the pool, checked in and warmed up.  I swam the Freestyle Pentathlon which is all the freestyle distances from 1000 and down.  Definitely not as fast as I'd like, but not terrible.  It was a little better than I was expecting.  I didn't make it down to the 2015 Pentathlon because of my shoulder.  I had my right rotator cuff repaired on January 22nd last year.  So I only have 2014 to compare to which isn't really fair cause that was when I was probably in my prime as an adult getting prepared for MIMS.

Event	Seed Time	2014 SHAC Pentathlon	Today's Swim Time
1000 Free	13:00.00	11:40.26`	12:18.16
500 Free	6:00.00	5:33.32	5:48.03
200 Free	2:10.00	2:04.09	2:10.36
100 Free	58.0	58.03	59.73
50 Free	28.0	26.59	26.89

The lazer jammer I got didn't hurt my times either.

The 1000 and 500 times are new South Davis Masters club records.  I wasn't affiliated with SDM in 2014 (I was with SLOW).  That's why those faster times aren't records.

2014 total time: 20:43.29
2016 total time: 21:43.17

First place in my age group in the Freestyle Pentathlon.

Only three of us from SDM: Chad Hodo, Paul Dixon and myself.  I set a new South Davis Masters Club record in the 1000 and 500.  Hope to beat those even more by next year.



There were only 4 people who swam the Pentathlon and I was the youngest!!  Messed up how many fast swimmers there are in the state, and yet this meet was so poorly attended.  Boo.  The prizes alone are worth the trip.  Check out this 1st place prize I got!  I also won a raffle gift pack from Kneaders.  It was awesome!

Lucy and Sam had a ball volunteering.  It was fun to see Sam interact with people.  He was so cute.

Black Diamond

Yesterday evening I shaved down for this weekend's pentathlon in St. George and afterwards wrote up this workout for Chad and I to do for this morning.

D

C   | 300 |   C

B   | 300 | 200 | 300 |   B

A   | 300 | 200 | 100 | 200 | 300 |   A

| 300 | 200 | 100 |        | 100 | 200 | 300 |

A   | 300 | 200 | 100 | 200 | 300 |   A

B   | 300 | 200 | 300 |   B

 C   | 300 |   C 

 |   D  |

A Column = Kick

B Column = Pull

C Column = by 100 free fast on 1:45

D Column = Build choice

Start at the top at 300 build, Then next row, 300 pull/200 build/300pull, then next row...

No extra rest after the 100 intervals on the C sets, proceed with the next set.

I'm such a geek.

5,600 yards + 200 extra 

5,800 yards total

Double take

This morning I swam at SDRC since I slept in.  Was in the water at 5:40am and did this workout:

500 warmup
6 x 50's kick no fins
3 x 100's back/breast on 2:00
8 x 100's free strong on 1:30
4 x 50's back/breast on 1:00
10 x 200's free (1-5 pull, 6-10 no equipment bilateral breathe) on 3:00 (rest extra minute at halfway)
1000 free strong (goal under 15:00 - got 14:19 with negative split (7:14, 7:05))
400 easy cooldown

5,500 yards total

I don't intend to be mean,
but I'm not a fan of this hair style.

As I was getting out I saw the lifeguard up on the stand with white hair that was nearly shoulder length and it was a dude.  From the backside I could have sworn it was Jacob.  I did a double take cause I seriously thought it was him!  I was like, how in the heck did he get a job here without telling me!  But after a closer look, it wasn't him.  Who would have thought there were two teenagers in the same county with the same goofy looking haircut.

Kirsten's IM workout

This morning's workout was fantastic.  Had energy, and strength to get through it and lead most of the sets:

500 warm up freestyle
4 x 50's free on :35
4 x 50's free on :45
4 x 50's free on :50

200 kick
8 x 25's free on :30

IM (went last in my lane: Kia, Jeff and Jon)
50 o.a. fly + 150 back
50 o.a. fly + 150 breaststroke
50 o.a. fly + 150 free
200 IM

5 x 100's pull odd breast, even back on 1:45
6 x 50's pull free fast on :45
2 x 100's no equipment freestyle all out!  on 1:30 (got 1:08)

Then went to the north side of the pool and did:

100 easy
200 IM
4 x 75's free on 1:15
400 kick with fins
4 x 200's free agility paddles strong (got 2:33 on all) on 3:00
200 IM easy

5,500 yards total

Swimming with Sam

This morning I coached SDM and had them do the Red Mist workout.  I had to get home to help Jonas with Eagle Scout Service Project, but afterwards went to Rush and Sam asked to go with me.  Here's what I did:

1000 warmup: 400 free, 4 x 75's free, 200 back, 100 kick

10 x 400's red mist workout:

1-4 on 6:15 (land 5:45)
5-7 pull on 6:10
8-9 with fins on 6:15
10 fast (5:51 blah!!!!  I felt strong but my time was disappointing)

300 cooldown

5,300 yards total

Sam swam alongside me for most of it (although I lapped him several times on the 400s.  He did 200 in the time it took me to do 400 with lots of rest).  He swam about a mile today.

Welcome 2016

I have really had a wimpy 2015.  With a total of 221 miles.  Very sub-par for me.  So this year I'm setting a goal to swim 750 miles total.  That's doable, and with my goal of swimming Tahoe this August, I really should be doing that much training.

So today I swam the following:

400 easy
6 x 100's odd free, even IM on 1:30/2:00
8 x 50's kick with fins on :50
5 x 200's agility paddles on 3:00
10 x 250's (100 free on 1:30, 75 free/back/free on 1:20, 50 breast on 1:20, 25 free on :45)
100 easy
5 x 400's odd pull even no equipment
400 kick with fins

7,400 yards total

I had a goal to swim 10,600 yards but my right shoulder was telling causing me trouble and I don't want to injure myself.  I want to swim tomorrow too.