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

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.

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

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

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.

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 !

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.

Day 2 of ouchy fingers

today is day 2 of fingers hurting. the swelling has pretty much subsided and I think I will try to swim tomorrow afternoon. I never believed that I would miss swimming this much and want to get into the water. I have a goal to complete and there is nothing going to stop me!

1st day of healing up and 300 mile hump

I woke up at 5:30 and felt like I had slept in for days. first time in a while that I haven't been up super early to swim. I entered my mileage from Saturdays race and realized I am over the 300 mile hump for the year. Shoulders are good from the race, right one hurts more that usual but I was favoring my left side most of the race, so that's understandable. The swelling in my hand has gotten a little better, but it is still super sore. You can only imagine all the things I hit my fingers on that I have never noticed before. We will see how I feel tomorrow and go from there.

Deer Creek 10 mile race report

Yesterday I got up on time and I had everything loaded in the truck that I was going to need, or so I thought. I realized about 2/3ds of the way to the lake that I forgot the paddle for the kayak. I turned around and got it. I also found out that from my house to Deer Creek is 42 minutes away without getting a speeding ticket. When I pulled down to the launch ramp Gords and Josh started helping me unload and the whisked my kayak down closer to the starting line. Gords and Josh also got all 5 swimmers that were going to complete the Utah Triple Crown and took a picture with all of us. I got signed in and started to get ready. Jim gave the pre race safety meeting and did the raffle. he said the the 10 mile would be starting in 10 minutes, so I greased up a little more heavy than last week and got in the water to go. We took a group picture with all of the 10 mile swimmers and then lined up for the start. Jim counted down and we were off. The start was no where near as hectic as last weekend and it seamed everyone found there groove and was settling in for the 10 mile swim. I felt really good like the water was just flowing around me with not resistance. I have been really focusing on my stroke to get all I can get out of it and felt better in the water than I ever have felt before. between 1-1/2 miles and 2 miles some of the 10k swimmers had started to catch me which is fine most of those guys I couldn't keep up with anyway. I was in a good grove and not concerned with nothing but beating my time from 2 years ago. I looked over at my kayaker and he had been trying to tell me something, I shortened up a stroke to raise my head out of the water and WHAM I just high fived a kayak with the tips of my fingers on my left hand. The pain instantly shot into my elbow and I could feel every beat of my heart in my pinkie. I stopped and the lady that hit me had a puzzled look on her face. I said some things that I probably should of not said to her, the nicest being I have a bright orange cap on my head and next to a bright green kayak and you cant see me? I could not feel my hand and I went over to the bank to where I could stand up to look at my hand. when I brought my hand out of the water, Instantly I knew at the very least is was dislocated. as I stood there for a minute I had every emotion run thru my head and then I had one that said you are getting nothing done standing there. So I started to swim again and made it about 25 strokes and stopped again. I was hurting pretty badly and then the thought of quitting came over my mind. As I treaded water for what seamed like 20 minutes but was sure it was more like 1 or 2 I told myself that the last 3 years something had happened where I couldn't finish the triple crown and that I have never quit anything and if it took me all day that I was going to finish this. I made it to the 10k turn around and almost quit again. My kayaker had a strange look on his face as he was heading to the 5 mile turn around point, so I followed him. I got to the turn around point and with every stroke I was coming up with new curse words that should never be heard, but I kept plugging away. I finally got to the 5k turn around buoy and knew I only had 1.5 miles to go. with every pull with my left hand my pinkie was just bending and going where the water wanted it to go, but I kept pulling harder, the next thing I knew I was done. 10 miles in the bag I got out and asked for ice. I told Jim and Josh what had happened and learned that the same person wrecked half of the 10k group. Every one helped get my stuff loaded up and I drove to the insta care place in Provo.

I had an  x-ray and then the Dr came in to tell me that it was broke, my heart hit the floor. I have a huge swim coming up and now I was screwed. as she set up everything to but me in a cast I started to plead with her. I told her that I had a qualifying swim next month for the English Channel and that this was going to make it so I couldn't swim. With all my rambling and probably crying she said that she could splint it and wrap it so I could swim. I asked her how long before I could swim and she said to tape it up and try in 4 to 5 days that if it hurt to wait a few more. In my mind I heard 2 to 3 days and tape the shit out of it. She got it wrapped up and showed my how to tape it and said good luck at the English Channel. I got back home and told Chandra what had happened, this was my first swim without here there so I told her it was her fault and laughed. So it looks like I will have a few days off and be back in the water on Wednesday. I also realized this morning how bad my right shoulder hurt. I know it was because I was basically swimming with one arm. so Ice and Ibuprofen and then swim in 2 days. 

This race as always with any race the Utah Open Water Group puts on was very well put together safety craft was allover the place and the people were great to be around. I am getting spoiled by the great races we have here in Utah! Special thanks to Jim Hubbard, Gordon Gridley, Josh Green and there wives for letting them put these things on.

                                            2 of the coolest people you will ever meet

                                         the pain had set it

                                          yep not as fast as I wanted to be but DONE

                                            at the finish

                                          my stroke is looking better

                                         at the start with all the 10 mile swimmers

Saddened day today

I got to the pool a little late and I was hurrying to get in for my final taper before my 10 mile swim on Saturday. This is what Gords had me do.

500 Warm Up

2 x's thur

400 free @80 % effort
45 seconds rest

300 free @85 % effort
1 minute rest

200 free @90% effort
1:30 rest

100 free all out get under 1:15 ( I got 1:17)
2 minutes rest

500 cool down

Total 3,000 yards


I just read Gords blog and to tell you the truth, I'm  saddened by his shoulder problem that has been ongoing for him. I really look up to him and what he has accomplished. The man has swam the Triple Crown of Open Water Swimming. He has given me guidance and help and has always been very humble. He has really helped me out with my swimming and given me his 100% support on my quest to swim the English Channel. I know I have some shoulder issues as well and with his support and knowledge I am sure we can avoid the same issues or at the very least help me decide what to swim and how long depending on my shoulders. Gords has decided to take a year off and re access his situation and I can promise that he has my 100% support in his decision and the path he chooses for himself.

Tapering down

Got to the pool early this morning and this is the workout I did.

200 easy warm up

6 x 600's free
 first three go @80% the time difference on those should be around 10 seconds max. try to maintain and try to keep them within 5 seconds of each other

second 3 @85%try to go about 10 seconds faster as well as maintain

200 easy cool down

Total for today 4,000 yards

like I said I got to the pool really early and I got done with this work out at 4:30 so I went back home and crashed for about an hour. I woke back up and was craving a Slurpee. This is a first for me, so I took care of the craving and now I want another one. Shoulders are doing well I iced them again last light and it only took the 200 warm up to get loosened up today and no ibuprofen today. Gord's turned me on to a device by Polar care. Its a cyrotherapy ice machine that he used after his shoulder surgery and really helped him. he offered it up for use and I found a brand new on on EBAY for 90 bucks. I figured with my swimming and all the kids sports it would come in handy at our house so its on its way. Thanks Gord's

A little pool time

Chandra kicked my butt out of bed this morning at 3:00 I ate some breakfast and headed over to the gym and this is the workout that I did.

600 warm up

Main Set:
4 x 200 free 50  stroke 200 free
1st 50 back
2nd 50 breast
3rd 50 one arm fly
4th 50 kick

Butt Kicker Set:
4 x 200's free
1st 6 seconds rest
2nd 4 seconds rest
3rd 2 seconds rest
4th pull with buoy and paddles

3 x 200's
1st 5 seconds rest
2nd 3 seconds rest
3rd take off paddles and buoy and start on next 30 or 60

2 x 200's
1st go at 80% rest :30
2nd go at 90% rest 1:00

1 x 200
100% effort get under 2:45 ( I got 2:43)

Gord's called that set the butt kicker set I think I will rename it to Turn Shoulders into Hamburger Set!

Breathing and body Roll focus
10 x 50's free on 1:00
odds bilateral breathe
evens breathe only on left side

100 easy Cool down


Total for today was 5000 yards

This workout was intense. My shoulders are still a little sore from the race last Friday but I need to push on and get ready for Deer Creek this weekend. looking forward to the next 2 days for taper!

2nd workout with Coach Gord's

After talking to Gord's last night we decided it was safer to swim in the pool rather than up to Pineview because of the lightning. I was off work today and was able to meet at a more reasonable hour but with that in mind we were going to run into the water aerobic problem. Sometimes we can get a lane and just swim, but most of the time you get kicked out all together. I did some checking and found a 24 hour fitness closer to Gord's work and no conflicts in the water. I met Gord's at the pool at 5:30 and by the time I got in the water it was closer to 6:00 I jumped in and this is what I did.

Warm up:
300 free
200 kick
100 PT paddles

my shoulders were pretty loose but starting to bother me during the 100 PT paddle set

Main Set:
4 x 100's on 1:40
4 x 50's drill on :50
4 x 200's free on 3:00 (pull on 4th one)
4 x 50's backstroke on :50
4 x 300's free on 4:40 pull on 4th one
4 x 50's kick w/board on 1:15
4 x 400's free on 6:40 pull on 4th
4 x 50's easy breathe only on left side on 1:00  (this was really hard for me I have always breathed just to my right)

Butt Kicker:
4 x 100's free get all at or below 1:23 on 2:00 interval
(it got 1:18, 1:20, 1:20, 1:20)

200 warm down

Total 6,000 SCY

By the end of this workout my left shoulder was really bothering me so I went home and took 800 mg of ibuprofen and now the Icing of the shoulders begins. This was a great workout and it felt good to get back in the water after my 11 mile swim Friday. Looking forward to the 10 mile this Saturday at Deer Creek.

Dam to Dam The Great Moose Migration

Thursday I left town for the 11 mile swim just outside of Boise Idaho at Luck Peak Lake. I stopped and picked up Josh, Ryan and Justin for the trek up north. I also stopped by and picked up the Spot GPS from Gord's as well. after what seamed like forever we arrived at our hotel and got checked in and headed over to the conference room for the pre race check in and safety briefing. Josh and I were the only two from out of state we picked up our shirts and had a few snacks. I finally got to meet Oscar "Moosie" and chatted with him and got some specifics on where we would meet in the morning. Chandra took CJ and Emma down to the pool and I tried to sleep but my mind was going in 200 different directions after she came up to the room everyone lay ed down for some sleep. I slept like a baby that night. That's right I woke up every hour on the hour just like a baby. I was afraid that I would miss my alarm and be late to the lake. my alarm went off and I met everyone down in the lobby and we loaded up and we were off. We got to the lake and it was where we would be finishing and the wind was blowing quite hard. the only good thing about the direction of the wind was it would be pushing us to the finish. we loaded back up and made our way to the starting point and started to get things ready to go. Josh and I were still getting greased up when everyone was in the water. to get to the edge of the water was a really steep trail and about 12 inches of shore before you were in the water. Moosie told us that it was going to be that way and we had to drag the kayaks down to the water. I got into the water and started the Spot GPS so that it would be going when we started. the water felt great! it was a little chilly but great. I did not take a temp but I would guess that it was mid to upper 60's. Moosie did a count down and we were off. The start of the race was my only complaint I soon realised that we were swimming with a bunch of tri swimmers and all I could figure is that they like to swim in packs and draft and grope. I haven't had that much action in a long time. I stopped so that everyone could get a head of me and then I took off again, this time I cut way wide and passed most of them. I got into a good groove and before I knew it 2 miles were down and I was stopping for my first feed. I stopped every 30 minutes after the first hour for feeds during the whole race. At every feed I had Perpetuem and every 3rd I had squeezable apple sauce. at about mile 3-1/2 there was a crazy wind and the current was just as crazy. I fought and basically sprinted for 2 miles begging for it to go away. I got behind quite a bit during this mess and I could remember Moosie saying the last 3 mile were always tough because of the wind. I finally got out of it and caught a tail wind and started making up some ground. I could see Josh when I took my feeds and was actually catching him. the swim was one of the best as far as views goes there was shear cliffs, nice grassy areas, rolling hills. This lake had it all. when I swam by one of the camp grounds I could smell the camp fire and I thought bacon. the last 3 miles that I was dreading was great there was no current and the lake was pretty smooth. one of the things I did see quite often was the rescue boats. I knew that I was being looked after and they seamed like they were always close. That was a good thing because we had to wave one down to ask for directions double checking that we were going the right way. I could finally see the finish area and told Justin I was skipping my next feed and would just swim the rest of the way. once I figured out that I was swimming towards the swimming platform and swimming area I adjusted and headed for Joshes kayak and walked out of the water. I did not even see the chute I was supposed to go thru until Chandra and Josh pointed it out to me. I stopped my watch and my time was 6:07 and 11.47 miles according to my GPS. I walked over to the tables and downed a diet dew and peanut butter cups wile watching the others finish. When I finished I felt really good and could of swam further and I actually wanted to keep going I enjoyed that lake that much. The swim went off with out a hitch and everyone finished no one was pulled. it was very well put together and I will defiantly be back next year.  The workouts that Gord's has been giving me have really helped I can feel my speed picking up. when I was struggling thru that bad 2 miles I kept invisioning him slapping the back of my head saying "bend your wrist" get everything out of your stroke. With this swim I felt 200 time better in the water than I did at Bear Lake and I'm back to my 30 min. mile. Thanks Gords!

By the way this distance is half of the English Channel and I feel like I'm right on track again foe my crossing next year!

                                                            CJ saying good job dad

                                                      Stopping my watch DONE!

                                                Why don't I get to sleep on the way home?

                                                                 Looking for the finish

                                                              Me and Josh the "Utards"