Bear Lake length

Bear Lake length
Swimming along

Friday, August 14, 2015

5k postal

This morning I met Josh at Alta Canyon Rec Center to swim my 5k postal. I had called a few days before to find out what time they opened so we could be there right at that time. We got there at 5:20 so I could be in the water right at 5:30. the guy checking us in said we could not get into the water until 6. I explained that I had called and was told 5:30 and he just came back with 6. we got out to the pool area and were the first ones there, a couple of girls were walking around and I asked if they were lifeguards. They said yes and I asked if we could start and she said we could of started eariler if we wanted to. she also explained that the swim team would be coming at 6 so we should move from the middles lanes to the edge. we moved over and we started. I was feeling kind of sluggish I felt like I was struggling to get thru the water. I am still sore from my swims last weekend at it felt like about 1000 meters to get loosened up. after I got loose I felt like I was keeping a good pace but was fighting cramping in my feet and my calfs. the pool water was really warm and felt like I was swimming in a hot tub. with all the Ice baths and cold water training I have been doing it felt counter productive swimming. I managed to push thru and finish in 1:33 5k Postal done!

Monday, August 10, 2015

I have been busy....Its been a while

So after much thought and my wife giving out my blog address and with my English Channel swim coming in about 5 weeks I figured I would write in here again for the few that follow my miss adventures. This last weekend was a big weekend for me swimming wise. I was signed up for two marathon swims in two days. One was at Lucky Peak lake just outside of Boise and the next day was Deer Creek here in Utah 11 miles one day and then 10 miles the next.

Dam to Dam

We left for Idaho Thursday mid morning and arrived just in time for the pre race safety meeting. Oscar has put on a heck of a race the last few years and I was ready for this years race. he went thru all of the safety information and we were going to meet at the start point at 5:30 a.m. to start. I caught a ride with Josh to the start point and we got everything down to the water I  was ready to go with plenty of time to spare. Josh threw his feed on the boat with Ryan because his support was going to meet him in the first mile by where we camped. we took a few pictures and we were off. my plan was to try to keep up with Josh for as long as I can, I find it easier for me to push myself if I have someone to swim with. that plan worked until just past half way when I stopped for a feed and told Josh that he didn't need to slow up for me. Just like that he gradually pulled away. I really enjoyed this swim there is always something cool to look at and the water temps are great. I finished the swim in 6:12:42 it was a little slower that I wanted it to be but I felt really good, probably better than I have felt in a while.Like I said Oscar really pulls out all the stops for the swimmers and he remembered my Dt Mt. Dew at the finish line and had one waiting for me. This is defiantly a swim that I will try my best to be at every year.

Deer Creek

Next up was the Deer Creek 10 mile swim, we drove most of the night to get there at 1 a.m. and I crashed hard in the RV. We got up at 6 and made out way to the lake. I had been icing my shoulder all night and when I went to sign in Jim had to take a picture of it. I talked to a few people I had not seen since the Bear Lake swim a few week ago and gave Rachelle a suit I promised for her dad to use and then got greased up to go. We took a few pictures and we were off. I really didn't care what my time was going to be all I wanted to do was finish. the first few strokes hurt pretty bad but I got loosened up fast and was just swimming at a good pace not pushing it but not sinking either. after I got to the 10k turn around the wind picked up an was giving me a little trouble but not bad. I got to the final bay and stopped for a feed and glanced at my watch and it said I had already gone 5 miles. I thought of turning around then but Ryan said he could see the turn around buoy so I swam after it. long story short I think the wind caused it to break loose and I was just adding on the miles to finally get to it. It was either that or Gords talked to someone to get them to move it back to get more miles out of me....haha. the wind had really picked up and I was swimming thru nothing but huge white caps I looked back and Ryan was like a sail, he could not keep up. The safety boat cam and asked if I was OK and I asked them to go get either Josh or Sue to take over for Ryan, he had just paddled 11 miles the day before and I'm sure he was cussing me then. Ryan got into the State Parks boat and they followed me until Sue got to me I looked over at the 10k turn around and there she was. I stopped for a feed and she told be when I got to the next bay it was smooth again. by this time fighting thru the rough water my shoulder was hurting and my hand was numb. (I really need to figure out why it does that from time to time) with about 1.2 mile to go I looked over and seen Josh in the Kayak next to me with Sue on the other side. Thanks Josh I need you there it really helped. I finally made it to the finish line and my battery had gone dead on my watch so I guessing it was  close to 12 mile that I swam in just under 7 hours. DONE my weekend of swimming was done and I was really tired and sore.

So next time I tell someone I'm going to swim two marathon distances in 2 days please slap me. but on the other hand if this was a test I think I passed and I am ready for the Channel in just about a month. Swimming thru all the chop reminded me of my swim last year across the length of Bear Lake. The last mile there was the same as about 4 miles at Deer Creek.

My last big swim this year before I go to England is done. All I will be doing now is putting in the miles and Ice baths to get ready.

This weekend also is two more milestones for me this year. I have swam 843 mile to date this year and it was my first Back to Back Utah Triple Crown.

Monday, January 12, 2015

First Swimming Video!

Thanks Gord's for getting this to me. I can now see what I need to work on!


I crawled out of bed on time and ate a quick bowl of Captain Crunch, gave Chandra a kiss goodbye and was out the door. I got to the pool a little before 4 am to meet Gord's in the parking lot and went into the gym to get changed. To my surprise Gord's was getting ready and got into the pool with me to do the workout. It was awesome to have him in the lane next to me. He really pushed me. He did most of the workout with me and got out so he would not be hating life to much tomorrow.  I cannot believe how fast that man is in the water even with not being in shape. I have no pain in my shoulders anymore and I feel I am getting faster as I progress. I know I will never be as fast as Gord's but I have the best man I can think of helping me get to where I need to be.

Here is the workout I did this morning:

 Focus: Stroke efficiency

Start by configuring to show your last interval SWOLF, and you average SWOLF for the workout.  Take a look and try to get your SWOLF score down in the lower thirties.

400 free easy warmup
4 x 100's kick with fins (alternate fronUbacklflutter/dolphin)
8 x 50's breath left side odd, breathe right side even on 1:00

800 free@ 80% (capture your swolf for that interval)
200 free@ 90 % (capture your swolf for that interval, it should be fairly close to your 800).

Put on some paddles
600 pull@ 85% (your swolf score should drop by at least 3 points)
400 finger paddles @ 80% (You should have an pretty good swolf average established.  Try to maintain the average for this interval)

200 PT paddles (You swolf score will definitely suffer here.  Don't worry about it.  But don't give up. Make those forearms kick in)

Kicking set:
8 x 50's kick no fins on 1:15

Backstroke set:
6 x 75's back/free/back by 25 on 1:40

Distance free:
1500 yards freestyle.  Focus on a good anchor and kicking strong.

Drills:  8 x 50's alternate between face down sculling/finger tip drag/touch and pull/backstroke

6,150 yards total - Nice work! Upload your workouts  to Garmin when you get chance.

I had to get out of the pool to get to work so I skipped the warm down portion. So far this has been my favorite workout this year. Probably because I got to swim with Gord's and I was being pushed by him while he was in the water.

Thursday, January 8, 2015

Two days of workouts

So I got out of bed late this morning and slowly got to the gym to do today's workout. I am usually in the water swimming by 4 am. I got changed and sat on the deck with my feet in the water and zoned out into a daze. I was staring at the other end of the pool and started to see myself swimming the EC. I stopped for a feed and Gords threw it out to me so I could take it, and the boat captain said what are you stopping for you don't need anything! I shook my head and jumped into the water and started my workout 45 minutes late.

Here is what I did the last two days:

Objective: Streamline off the wall!

Warm-up - 900 yds:
200 easy swim
500 - 5 X 100 on 1:30 (FOCUS ON streamline after flip turn)
200- 8 X 25 @:10 rest [odds drill/evens perfect freestyle]

Main Set- 4,000 yds
**four times through**
200 stroke of choice @:10 rest
2 X 200 free on 3:00
100 stroke of choice @:10 rest
2 X 100 free on 1:30
2 X 50 @:10 rest - drill/swim by 25

Cool Down- 500 yds:
300-4 X 75 @:10 rest [kick, drill, swim by 25]
300 easy choice

Total: 5,500 yards

Focus on endurance and holding a threshold pace.
Before swimming configure your watch to show your pace last interval.  Data field: "Pace- Last Interval" On the 100's you'll have to hit the lap button at the start of the
100 and again at the end of the 100.  Then look at the Pace from the last interval and make a mental note of where it's at.  At the end of each round of 10 x 1OO's take a rough average of what the pace was for that set of 10.

Warm up:
600 free
200 kick

1000 free straight@ 80% (Get time)

10 x 100's@ 90% breath left side only (breath every 2 strokes) (get pace on watch at end of 100) :15 rest  Hit the lap button at the start/end of every 100.

10 x 100's@ 90% breath right Side only (breath every 2 strokes) (get pace on watch at end of 100): 15 rest Hit the lap button at the start/end of every 100.

I had to cut the workout short because I slept in. Normally I would go back to the Gym and finish the workout but today is the day I get my kids.

Tuesday, January 6, 2015

Sore Shoulders and an Early Morning

I really need to do a better job of keeping this blog up to date. I will try and do a better job of that. I dropped my deck coat off to my moms to get my new patches sewn onto it making sure she left room in between the two for the third Bear Lake Patch I hope to earn this year. Christmas time was rough trying to keep focused on my swimming and I did not do a very good job of it. If I am going to swim the EC this year I have to keep my head in the game. I swam yesterdays work out and I really pushed myself hard to make the times. I made every one and felt it this morning. Chandra kicked me out of bed and said we have to go to the gym. I am greatfull that I have her in my corner and to help push me like I need to be done sometimes. with her going to the gym with me so she can run on the treadmill is awesome. she goes until I get done knowing that I have big workouts from Gords to complete and never complains. I'm proud of what she has accomplished and the goals she has set for herself.

Mondays workout is below:

Focus: Breaking the thumb first entry bad habit:

400 free bi lateral breathe warmup
(Imagine a fish is just below the surface about 16 inches ahead of you at your 1 and 11 oclock.  You're trying to spear the fish with your fingertips.

1000 - 10 x 1OO's freestyle (odd breath left only, even breath right only) on ,
Imagine your are holding a briefcase on the arm recovery.  It would be difficult to hold that handle at an angle as you enter the water.

200 kick with fins

2100- 6 rounds of the following:
200 free Bilateral Breath focus on hand entry and solid anchor on catch. rest :10
100 free- 50 breathe left/50 breathe right rest :10
50 backstroke rest :10

1000 free straight bilateral breathing

200 kick with fins

1000 - 5 x 200's pull focus on good streamline off the wall looking down and making it past the flags before breath. on 3:15

400 free bi lateral breathe cooldown

6,300 yards total

 Here is today's workout

Focus: increasing your speedN02 max (6,450 total)

500 free warmup

4 x 50's free @ 80% on 1:00
4 x 50's free @ 75% on :50
4 x 50's free @ 70% on :45 (should get less than 5 seconds rest)
4 x 50's free@ 90% on 1:10 (should be hitting :35 or faster)

300 kick with fins

4 x 1OO's free @ 80% on 1:50
4 x 100's free@ 75% on 1:40
4 x 1OO's free @ 70% on 1:30 (should get less than 5 seconds rest)
4 x 100's free@ 90% on 2:00 (should be hitting 1:15 or faster)

I decided to stop here because my shoulders and back were killing me. I will go to the pool tonight and finish this work out.

This is what I will finish tonight to get the complete workout done!

600 pull bilateral breathe

2 x 200's free @ 70% on 3:00 (should get less than 5 seconds rest)
2 x 200's free @ 80% on 3:30
Rest an extra minute
1 x 200 free sprint (get under 2:30)

300 easy recovery

1 x 400 free @ 70% focus on streamlined pushoff the wall and thumb first hand entry.(get under 7 minutes)
1 x 200 free @ 80%  get under 2:45
1 x 100 free@ 90% get under 1:15
1 x 50 free @ 100% get under :35

600 cooldown

Monday, December 22, 2014

Back with Gord's

I went to bed early last night in hopes of getting some rest for this mornings workout. I slept like a baby, in other words I was up every hour and could not sleep. I finally crawled out of bed a 3 am to get ready to head to the pool to meet Gords. On the way to the pool I got 2 texts from Gord's saying he was going to be late, dead car battery. The second text was to let me know he was on his way. I promised Chandra that I would stop texting and driving so sorry Gord's no reply from me. I got to the pool and from memory this is what I did.

2 x 200's free warm up
1 x 100 kick

played in pool until Gordon showed up

11 x 100's free
1 x 1000 free
20 x 50's one arm fly back breast free (each stroke 5 times)
3 x 300's pull ( agility paddles freestyle paddles and finger tip paddles)
20 x 100's descending
200 cool down

I needed to get to work so I shorted myself 5 - 100's and the 200 cool down. So i will be going back to the pool tonight to finish my work out. Also Gord's asked if I was working Wed. or not and that I should come to South Davis where he coaches that morning. It looks like I will be seeing you twice this week.