Deer Creek

Deer Creek
Getting Done

Tuesday, September 9, 2014

Still swimming

So I have started the shutdown at work and I am working some crazy hours, but I have been swimming still and I am making time for my training. Thanks Gords for meeting me last night for my workout and the pointers on my stroke. I got to the pool a little before he did and I did 1000 warm up and 100 with PT paddles. When Gords got there he had a workout ready and we were off. The total workout was 6500 yards and it felt good for the first time in a couple of weeks. I still have a bad cough and I am getting g better. I take a cold shower every night followed by my 5 year old dumping 2 bags of ice over me. He really likes it and says Dad you are crazy. Getting used to the cold water in hopes I can complete my Bear Lake swim next week. I would but the details of my workout in this post but I downloaded the app because I won't be close to a computer for a bit. Next work out will be tonight and will post again tomorrow.

Wednesday, September 3, 2014

afternoon swim

This afternoon I made up for this morning and this is what I did.

300 easy warmup
200 kick

400 - 2 x 200 on 3:00
100 back

500 free get under 8:00 I got 7:50

800 - 4 x 200 free on 3:00

200 - 4 x 50 kick with fins on :55 I got a major cramp in my thigh and had to stop to get it out half way thru this

500 free get under previous time I got 7:40

600 - 3 x 200 free on 3:00

400 - 4 x 100 IM one arm for the fly portion
500 free match the previous time I got 7:50

1000 - 10 x 100 free on 1:30 my but was a draging

500 warm down I did a mixture of free with PT paddles and back

6000 SCY total

now off I go for a cold shower and Ice bath

I did swim

So I did swim yesterday after being off for several days being sick. I just cant seem to shake this bug that I got. I was feeling a lot better when I went to the pool and actually did 6000 yards in between coughing fits. and when I got home I promptly ate dinner and took a cold shower followed by my ice bath. when I woke up late to meet Gords at the pool I have a really nasty cough and not feeling myself again. so here is the workout I did yesterday.

Gords called it the Double Momma Workout.

Warm up 250 free 150 non free choice 200 pull

Warm up drill set:
4 x 25 flutter kick on your side on :35
4 x 50 ( 25 back 25 free)
focus on a strong kick and keeping your hips high on the backstroke portion

Main Set:
8 x 200
odds: 50 back - technique focus/150 free moderate on 3:00
evens  50 back build 50 back strong 100 free fast on 3:15

on the technique focus portion, focus on 1 of these 3 things:

1 - pointing your toes and kicking through the hip and not the knees

2 - reaching high on each arm recovery imagine you were trying to scrape your ear with your bicep

3 - pinky in as you begin your stroke and thumb out as you finish your stroke

Kick Set:
4 x 25 flutter kick with board held in tombstone position - rest :15
4 x 50 streamline kick moderate 25 dolphin or breast kick 25 flutter kick - rest :20

Warm down:
200 easy choice

Then I repeated it one more time through.

I feel really bad about not being able to set an alarm and then waking up late. I was out of the house in 5 minutes but Gords had already left. He now has my permission for a slap to the back of the head when I see him again. I did not swim this morning, but on my way home from work the pool will be calling my name. I will update later tonight.

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


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