Deer Creek

Deer Creek
Getting Done

Thursday, August 28, 2014

back to the pool

Last nite I went to the pool as promised and this is what I did.

1000 free easy
1000 - 10 x 100's with paddles on 1:30
1000 free focus on finger tip entry
1000 - 10 x 100's back/breast drill 5 seconds rest
1000 free 80 % effort
1000 - 10 x 100's swim odds with fists evens normal
1000 - 2 x 500's first one 85% effort second one at 90 % effort ( neg split)
200 easy

total 7200 SCY

I also swam in the GSL this morning. it was great to get back out there. I forgot how much I really enjoy that place and its buoyancy. I also need to find some PT paddles

GSL .82 miles

Wednesday, August 27, 2014

Slacker

So this week I have been really slacking in the swimming department. I only swam for about an hour on Monday at Bear Lake. I didn't even get a mile in swimming next to Kelly. My knees were really sore from swimming sidestroke and other made up strokes during the hour. I did not swim yesterday morning because of the sleep deprivation that I had from his crossing. I was planning on swimming last night but forgot about the Offspring concert that Chandra and I went to. 40 year old in a young GA  crowd I got a work out keeping people off of Chandra. So I will swim tonight and the rest of the week to get caught up with my training......I promise.

Thursday, August 21, 2014

Early morning Pool swim

I finally got my lazy self out of bed this morning and got to the pool at 4:15 and was in the water by 4:30 and this is what I did.

400 free warm up
400 kick with fins

1000 free
500 kick with fins 100 flutter, 100 dolphin, 100 back stroke, 100 back dolphin 100 flutter
250 back stroke

1000 - 400 free on 6:30 300 free on 4:45 200 free on 3:10 100 free get under 1:30
400 kick with fins - 200 flutter 200 dolphin
50 breast stroke

Butt Kicker Set
600 free 20 seconds rest 400 seconds free 15 seconds rest 500 seconds free 10 seconds rest 300 free 5 seconds rest 400 free no rest, open turn right into 300 free

200 cool down

I was supposed to do a 500 cool down but ran out of time and had to get out to go to work the butt kicker set really kicked my butt. I am really tired mainly because I have been burning the  candle at both ends this week. my hand is getting better by the day and there was virtually no pain during this mornings swim

6800 SCY today

Wednesday, August 20, 2014

Distance Day

I ended up going to the pool this evening again and it was 1000 times better than yesterday. I was the only one in the pool until I started my cool down. this is what I did.

1000 warm up
100 kick with board
4 x 500 free 20 seconds rest hold steady pace and don't differ more than 10 seconds
3 x 600 free 15 seconds rest continue to hold pace
2 x 500 free 10 seconds rest

100 kick with board cool down

I struggled at the start of the workout trying to get my mind in the right place. once I got going I felt the best I have in the water in over two weeks. The main issue I have been having is that I let my mind wander all over the place. I need to stay focused.

6000 SCM tonight

Tuesday, August 19, 2014

Back into the swing of things

So my alarm went off at 3:00 this morning and it was all I could do to shut it off. I decided to sleep in and just swim this afternoon when I got home from work. I finally got to the pool at 6:30 this evening and this is what I did.

600 free warm up

400 free @ 70 % bilateral breathing
400 IM Drill one are fly for the fly portion

500 free @ 80 % effort get time
rest 30 seconds
300 - 100 back 100 free 100 back
500 free @85 % effort try to beat the first 500 time by 10 seconds ( I beat it by 6 seconds)

rest 1 minute

600 free strong (take the last 500 time add 1:30 to it and try to get under that time) I hit it right on the money!
400 kick alternate flutter, dolphin, on stomach and back per 100 with fins
400 - 4 x 100 free on 1:40
 rest 30 seconds

500 - 5 x 100 free 10 second rest hols steady pace
300 - 4 x 75 free, back, one arm fly drill by 25 on 1:20
500 - 5 x 100 free with 5 seconds rest between each and hold steady pace

100 easy cool down

I will got to bed early so I can get sleep. swimming in the afternoon sucks. ended having to share a lane towards the end and it made it harder to complete my workout because he was allover the lane. I will be back at it again in the morning. Hand is doing OK it is a little tender after tonight's swim but it is getting better.

500 SCY total for today.

Monday, August 18, 2014

Longest swim since Deer Creek

I text back and forth with Gord's last night and decided we would meet at 4 am for a 3/4 work out. I got up at 3 and had a lite breakfast and was off to the pool. as I pulled into the parking lot I got a text from Gords saying he was there and waiting for me. I looked around and did not see him and when I text him back we were at two different places. I hoped back on the freeway and went to the other 24hour fitness next to the freeway and hurried an got in for my warm up. Today's workout was not easy nor hard, it was mainly focusing on my form and stroke. I did several different sets of hand placement in the water and hip driven free. I had started with my hand taped up but it did not last long. I need to figure out something different to keep the tape on. I did 3700 yards this morning and my shoulders feel great, the only thing that really bothered me was my hips and upper thighs. that was most likely the kick sets that I did. I also noticed that after taking last week really easy in myself that I had lost a lot in the water. It was a gentle reminder that I need to keep swimming all winter long if I am going to be successful in the channel next year. So first real workout since the hand issue is in the books, looking forward to the 5500 yard workout tomorrow morning.

On a side note as I was getting pushed out of the pool by the water aerobics instructor she asked Gord's if he was a coach. I replied for him saying yes. We found out that her husband swam the Bear Lake Monster Swim this year and she seamed really happy with the race. Small world !

Thursday, August 14, 2014

Back in the pool

I went to the pool last night not knowing how far or how much pain I would be in, but I went with an open mind to see what I could do. I took the splints off my hand and taped it up really good to keep my knuckles from trying to separate and the taped my pinkie to my ring finger. while I was doing this I was sitting on the deck watching an older gentleman swim laps and smelling the chlorine. I had really missed to pool that is something I never would have imagined that I would miss. I hopped in the water and started to swim at a snails pace taking it really easy and not pulling hard at all. I remembered at Deer Creek that my pinkie was flailing allover the place from the resistance of the water. I had zero pain so I kicked it up to a good pace and started to feel pressure building in my hand, I decided to keep going to see what was going to happen. My hand started to hurt some, about a 3 on the pain scale. so I decided to stop for the evening. I looked at my watch and I had swam 1000 SCM. I was really happy with the result. so my plan forward is to swim 1500 SCM tonight and 3000 Friday. I will then get back to my normal routine on Monday with the steady butt kicking workouts that Gords puts together for me. when I got home I iced my hand and took some precautionary Advil. I slept with out my brace on as well. I go back to the Dr. today and I will see how much longer I have to wear this stupid thing, I want it off being left handed has made my life interesting to say the least the past few days. I plan to the her I will wear it at work and tape for swims but when I'm home I don't want to wear it. we will see how that goes.