Thursday, March 29, 2012


Get in the water,. Just glanced at the psyche sheets for Nationals, coulda, shoulda, woulda,,,now that is out of the way, just swim.
I felt so good this morning that I was in the pool for 2 hours.
I warmed up with oh so many laps.
Kick set with fins
1000 yards
6x100free on 1:30
3x75, then 5x75 all free dropped time to 54
5x100 fly ez smooth
10x25texas style,
where did the time go and how many yards did I swim today.

Tuesday, March 27, 2012

Rough Tough

I felt pretty lousy this morning, as I did not sleep too much. Went to the Clippers game again last evening, and I also did not eat properly. I actually missed dinner, instead having 2 pints, nuts and popcorn at the game and another large barley pop. But I was in the water this morning.


I swam alone.

25 minute warm up
5x100 free on 1:30,
250 kick with fins
10x50free/fly, no clock
250 kick
5x100 back/fly/back/fly
20+25kick with fins, lots of underwater swimming
250 warm down

Unsure of yards, but I was in the water for 1.5 hours

Took a nap after breakfast.

Monday, March 26, 2012

Go to Work

Good set.


Ascend h.r.

50 40.7 round up to 41
100 1:17 too fast should be 1:22
150 2:03 perfect
200 2:45 second slow

400 warm down

2600 meters plus warm up

Training Room session
Leg work 2nd day in a row. Very sore.

Saturday, March 24, 2012

Saturday Morning

Darn it, I can never guess which gate will be open to the parking lot on Saturday morning. Upon entering the pool area, I noticed that the lane lines were not in. Lots of swimmers standing around. I planned to do my usual warm up in the rec pool and then decided to triain by myself.

I swam alone. I felt good. As a matter of fact, left a/c was bothering me in warm up, then it is gone. No real soreness, but I did fatigue towards the end of the workout. Good, I swam good.

1000 warm up

5x100free, build
5x200 free
1-no time
3-broken at 100, 10 second, 1:17, 1:17
4-broken at 100, 10 second, 1:16, 1:15
5-broken at 50, on 45, average 35-6

2x100 drill
10x50 free/fly, fly/free on 60 seconds

200 warm down

3400 yards

I talked with Chad after workout. Told him the workout, told him that I need to do some training alone and I entered the meet.

Friday, March 23, 2012

Tuesday, Wednesday, Thursday and Friday

Tuesday Trish was acting coach.

Wednesday we swam short course.
Warm up
8x50 drill/swim
6x100 swim, build
Time trial
200 fly 3:16.76
Legs are weak, I need to concentrate on kicking until nats.
Swim down 20 minutes

Thursday I swam on my own. I swam easy for 30 minutes and then did
30 minutes of fly work.
1000 yards including
5x100 fly/free, free/fly

Friday, another easy day as I am very sore from disc golf and upside down hanging on the rings. I again swam on my own.
500 swim
10x50 kick
500 meter swim
5x100 meter kicking, last 2x were breaststroke kick
200 swim down

Entered USMS National Championship Meet on Thursday. I swim 100 fly and 50 breast on Friday. Saturday is 100IM and 50 free. Finish the meet with 50 fly and 100 free is the last event. Go Swim. Fast.

Monday, March 19, 2012

Swim Alone

There was another fairly crappy day for a swim meet yesterday. It was nice to see Gruber and McGinley at the pool this morning. It took about 30 minutes to unwind from the UCI Masters Meet on Sunday. Although it did not rain during the meet, it was cold and windy. I barely warmed up and only swam down once, after the miserable first event. There was warmth located in the locker room and at the entrance to such..also some radiant heaters along the bench next to the locker rooms.

So this morning I swam alone. Just trying to get my stroke adjusted. I think I may need to back off some of the workouts with the group and swim alone more often.

Ended the session with some good old butterfly. I did
5x100 fly/free, free/fly
I swam over an hour.

Now I want to go do something.

Tuesday, March 13, 2012

The Importance of Logging Workouts

Read a tweet by Human Kinetics about the importance of keeping an accurate log of the workout routine this morning. I agree, it is important to track the fitness and skill level as we approach an event or goal. I should look to see if I logged my illnesses since I have relocated. I got hit with a cold this time. It is a pretty intense one as I need to relieve myself with sudafed, vicodin and celebrex. And lots of rest. I did a fair workout this morning and then hit the training room for an hour, 2 hours after the swim.


200 im drill
100 sdk not completed

400 IM 90%
200 recovery
400 free 95% 6 minutes
200 recovery
8x50 from middle of pool with turn
200 warm down

2600 meters

Weight room

15 minutes shoulder warm up, standing and on foam roller
bench press
incline bench with dumbbells
lat pull downs

Sunday, March 11, 2012

Interesting , and Different

Yesterday was a bad food day. It started out simple but I was immediately on the way down. One chocolate covered, cake would be just fine, but two. I think the leftover half is in the car, still. Hmm,. That breakfast burrito at Lucky Boy Drive Inn is freaking delicious. It was also impressive and my first breakfast burrito ever! But that was Fridays breakfast, and I was in the training room for over an hour after.

After my doughnut splurge, I went home to fulfill the protein craving with a 3 egg omelet, with cheese. Yum. Okay not bad, as I did the Saturday morning hour of power swim workout, even though the door was late opening, again.

I forget the workout, but really just too lazy to log it right now.

I got a freaking cold yesterday too, darn it. I felt it exactly come on and I tried as quickly as possible to knock it. Echinechea and Emergen-C.

Back to crappy food Saturday.

For some reason I went to the Honey Kettle Fried Chicken in Culver City and ordered the 4 piece lunch. Probably will not go there again, ever. The little girls were very inattentive, more interested in their sippy cups, I mean their sodas, then running the operation effectively. Kind of cute, but annoying too.

Then I went to seek an adult beverage in Santa Monica. First try, the little joint next to the new development, but it was hosting a private party. Ended up at Hooters, yech. Of course the pints are probably 12-14 ounces, the grease always needs to be changed and I had to have another Fat Tire Amber Ale. Although still okay, I am trying other brews again.

Then I thought I needed to balance out my fat intake with some veggie eats. Ventured to Little Israel, had falafel at Elat Burger and they were burned, and it made me want to go to Truly Mediteranean in The City.

That said, I made it back to the pad and had a bowl of cereal, took some meds and am recovering. Go Clippers

Friday, March 9, 2012

Friday Light

Tomorrow is the last swim workout before we set the clock ahead, again. Is it earlier this year?


400 swim

8x50 swim choice descend 1-4, then 5-8 on 1:15
4 back, 4 free

4 times on 10 minutes

100 swim afap/100%
200 active recovery, last one 400

2200 meters official

2 hours later...
Did weight training for 1.5 hours, woot

all originals plus shrugs and incline dumbbells

5,6,6,pull ups

Thursday, March 8, 2012

Good work Men

This was a good, relevant workout

400 swim
6x50 drill on 1:15

3 times through, butterfly on fast
4x50 stroke
F=FAST, hold form

IM order, 3 times

300 kick with fins

2500 meters

Wednesday, March 7, 2012

HEY What Happened

Laziness, complacency, yadayada. I haven't recorded a workout in so long. Things are gong well at training. I will be on my way back to the pool now for my first double in quite some time. I shall tell myself to be careful, wary, etc. I will be back to record what can remember. Today, yesterday, Monday was no swimming and Caltech was Sunday.

So I tweeted about my first double today. Big Whoop.

Main Set
600active recovery
400active recovery, altered to 300
50afap, altered to strong fly
200active recovery, altered to buttersmooth laps
and out

2750 meters lc

600 mixer
4x25 on 30 sec
4x50 on 40 sec, back spasm only did 3
@25, 6 pushouts
@50, pushout walk to post, dive
@75, 10-15 seconds no hands vertical dolphin
50scull/50swim 6 different sculling positions
200 warm down

2300 yards


5x200 swim

8x50 free on 1:15
5 pushouts at start of sprint

Totally forgot the rest of the workout, whoops.

Monday was a no swimming day.

Weight training for 1 hour, 1030-1130

Pilates Mat Class in the evening, wiping me out.

Sunday, Caltech Sprint Pentathlon.
50 Fly 28.88
50 Back 33.45
50 Breast 34.69
50 Free 26.74

So there was no swimming on Saturday either.

That brings us to Friday, March 2.

What did we do on Friday, Thursday, Wednesday and Tuesday. We swam, and we swam , and we swam. Then we swam some more. I love to swim.