Deer Creek

Deer Creek
GSL 8 mile swim 2013

Wednesday, July 23, 2014

No Sleep

Today I was kicked out of bed by Chandra at 3:15 I hurried and ate and was out the door. I realized I was going to be late so I went to the pool closest to my house so I could get my full work out in. I got to the gym and was in the water by 4:05. here is the work out that I did today.

600 warm up

400 - 8 x 50 free Drill/Swim by 25
500 - 10 x 50 @ :50 odds EZ evens hard
1200 - 3 times thru:
    4 x 100 free increase interval on each 100 (descending intensity)
      1 @ 1:25 rest :30
      1 @ 1:30 rest :20
      1 @ 1:35 rest :10
      1 @ 1:40 rest :05
rest 1 minute
4 x 200 free (ascending intensity with more rest) really focus on my form during this whole set
    1 @ 3:30 (get under 3:15)
    1 @ 3:40 get under 3:10
    1 @ 3:45 get under 3:45
    1 SPRINT get under 2:50

600 - 12 x 50s on :50 odds hard evens easy

900 cool down

Total 5000 SCM

I had forgot that I was in a 25 meter pool today and was really down on myself for not hitting a lot of the times I found myself sprinting most of the workout trying to catch up. by the end of the work out my shoulders were burning and I was fighting cramps in my legs. all in all its a great work out I just need to adjust the intervals for a meter pool.


Tuesday, July 22, 2014

Second structured workout

I rolled out of bed this morning at 3:10 and ate a quick bowl of frosted flakes and was out the door to the pool. I got in the water at 4 am and started my workout that Gords had made for me. It was my first time doing a Pyramid set and it went like this.

1st set
1 x 25 kick @ 40
1 x 50 free @ 45
1 x 75 free @ 1:20
1 x 100 free @ 1:45
1 x 75 free @ 1:20
1 x 50 free @ 45
1 x 25 kick @ 40
1 minute rest

Second set
1 x 50 kick @ 1:10
1 x 100 free @ 1:35
1 x 150 free @ 2:40
1 x 200 free @ 3:30
1 x 150 free @ 2:40
1 x 100 free @ 1:35
1 x 50 kick @ 1:10
1 minute rest

Third set
1 x 100 kick @ 2:30
1 x 200 pull @ 3:00
1 x 300 pull @ 4:30
1 x 400 pull @ 6:30
1 x 300 pull @ 4:30
1 x 200 pull @ 3:00
1 x 100 kick @ 2:30
1 minute rest

Fourth set
1 x 200 kick @ 5:00
1 x 400 free @ 6:30
1 x 600 free @ 10:00
1 x 800 free @ 13:00
1 x 600 free @ 10:00
1 x 400 free @ 6:30
1 x 200 kick @ 5:00
1 minute rest

200 free cool down

Total 6,200 SCY

I really liked this work out. The pull sets really kicked my butt and towards the end of the last set I had a hard time keeping pace. my mind was wandering and I could not remember where I started on the clock and part of the time I found myself looking at my watch to see how many laps I had done because I was loosing track. all in all it was a great work out with them progressively getting thought the rest of the week!


Monday, July 21, 2014

Bear Lake Swim and a New Coach!

I swam the route for the Bear Lake Monster swim with Gords on Friday Morning. It was a great swim. I felt pretty good in the water  for not swimming for quite some time, but I was slow... really slow compared to Gords. I have been in a mental funk for quite some time trying to figure out what the heck was wrong and it hit me like a ton of crap. I just need to pull my head out of my butt and get to work. Bear lake was the kick that I needed and now I have help from a great Friend and a true Open Water Legend Mr. Gordon Gridley!

Last night I was emailing Gords back and fourth and he was going to meet me at 24 hour fitness to help me out. I got there at 4 am and Gords was shortly behind me. We went in and did 1000 warm up and then he asked if I had ever done a CSS test. I had read about it for Josh's post and then I did the test. it goes like this

400 timed swim fast (5:55)
recover set 300 drill (I had to ask what he ment by drill)
200 Back
4 x 75's free on 1:15
200 timed swim fast (2:48)

My CSS time worked out to be 1:33

now Gords said we were going to do a variation of the Red Mist Work out and this is what I did

1800 - 3 x 600's CSS + 6 (10 minutes)
1600 - 4 x 400's CSS + 5 (6:30)
200 easy

Total 6000 SCY

I really am happy that Gords has taken time from his busy schedule in order to help me succeed in the Channel. I truly am blessed to have awesome people in my corner who are there for me. P.S. this was the first structured work out I have done since High School and it really kicked my BUTT. I am now looking at picking up some needed speed and get I higher stroke count.

Wednesday, June 18, 2014

Catch Up

Haven't posted in a while because life sometimes gets in the way. Since the last post most people know that my beautiful wife had brain surgery to remove a tumor. during her stay in the hospital was quite a feat for me to stay strong for her and to take care of the stuff she normally takes care of, with out her sisters Jill and Melissa's help I would of failed. tumor was a non cancer tumor and she is recovering awesome. I wish I was as strong as she is. I was able to get to the pool a few times to continue training for the GSLOW swim on the 7th and I bought a new suit to wear for Chandra during the race. it was a typical late spring morning in Utah the morning of the race and we started a little shallower than last year. one we started I walked until I figured my hands would not touch the bottom without messing with my stroke. it took about 500 yards to get loosened up and I felt like I was in a nice groove. I decided it was time for my first feed and stopped for it and looked at my GPS and I had been swimming for an hour and covered 2.63 miles. I felt awesome from there on I would stop every 30 minutes for my feeds I also was in a good groove and felt like I was flying in the water. I had no shoulder pain and spending 30 seconds or less with my feeds. well past the halfway point I noticed the current was pushing me towards Saltair and I was trying to get back closer to my paddler but was struggling. I made it to the edge of the break wall for the marina and knew I had a little more than a mile to go and was way off course. I decided I would not stop for anymore feeds and just swim to the finish. as I got closer to block rock I was still fighting the chop and the current and ran out of water to swim in, I could not believe how much the lake had dropped in 2 weeks time. I waded until the water got deep again and swam for another 200 to 300 yards until I was at the beach. I was right behind Stacey and she took off running towards the finish line and if you know me I don't run. I walked about 200 yards to the arch and stopped my watch 4:33:18 and total mileage was 9.53 for my 8 mile swim. it was a great swim and I felt good most of it. the best part was my buddy Ryan had brought Chandra to the finish line and she was there for me when I got done. There was nothing better than being able to give her a hug and a kiss and seeing her pretty face.

Here are a few pictures of the Race.






   I also swam yesterday in the pool 3,200 meters 1000 warm up 1000 pull 1000 kick 200 warm down and looking forward to Bountiful Lake this afternoon.

Thursday, May 15, 2014

Nice GSL swim

I met Gords, Sarah and Lisa at the GSL for what turned out to be a nice warm swim. We all decided to at least go to Black Rock once. While we were getting in a guy stopped us to let us know that there was a sail boat race getting ready to start, it was nice to have someone else looking out for us. We made our way into the water and took off towards Black Rock. The first quarter mile I was really sluggish and was having a hard time warming up, but by the time I made it to Black Rock I was feeling Pretty good. When everyone got there we stayed and chatted for quite a while and took a couple of pictures, the water this shallow was really warm. The lake was as calm as ever and made for a great swim. While chatting Gords had mentioned that he was probably going to do to laps. we chatted a bit more and we were off back towards the marina. I noticed that I was swimming straighter and was sighting a lot easier, must of been from the calm lake. I got back to the red buoy and got a drink then followed Gords on a Second lap. on the was back to the marina I made a wide path to make sure I got the total 4 miles that I was looking for, when I got back my GPS said 4.02 miles. So total swim for the day was 4.02 miles in under 2 hours

Hers the link to the GPS http://connect.garmin.com/modern/activity/499903587


Tuesday, May 13, 2014

Bountiful Lake

Yesterday was my first time swimming in Bountiful Lake. I was a little hesitant to go because of the bad things Ive heard about it. Turns out its just like swimming in any other lake, not bad at all. I met Gords there and we were slow getting in, he thru his watch in to get a temp and it read 60 degrees not bad. I got in up to the getting used to the cold point and then took off after Gords. I did heads up breast until I got used to the cold and took off way behind Gords. we swam around the islands and back to the starting point. I also used my new swimmer buddy and really liked it. there was virtually no drag behind you. After we got out I asked how cold it was and Gords said 54 degrees. Total swim for the day .84 miles in open water.

Friday, May 9, 2014

Catching up

Wednesday I did a 1.3 mile in a pissy GSL. water temps were around 56 I think so with my water aerobics class this morning I was in the water for about 2 hours.

Thursday morning I did:
1000 warm up
2000 pull
1000 kick
2000 free swim
total 6,000 SCY

This morning I did the same workout as yesterday, trying to get into a good routine.