It's Over.... 300,500 yards

I can't believe I swam 300K.

Been pretty busy

Not only has the JanuaryJam occupied my mornings, but life is very busy right now.
My back is a dry as a snake's peeled skin and I hope it will make it through a few more days.

I will post the workouts shortly.

Dream, Prepare, Succeed

Amanda, Evan and me... a good combination

This morning, 2 Triathalon friends joined me for their longest swims, Amanda Lawrence and Evan Johnson, They swam GREAT.
We were all on the same interval, they swam less but that was AOK. Here it goes.

100 W/U (Modified Catch-up 4 me)
1000 (15:00)  <800 for A&E>
6 x 250 (3:45)  <200 for A&E>
2 x 500 (7:30) <400 A&E>
5 x 200 (3:00)  <150>
10 x 50 (:50) all, my loosening spot
1000  <800>
10 x 50 (:50)
10 x 100 (1:30)  <75 for A>
2 x 500           <400>
6 x 250           <200 for Amanda, she did GREAT, 8000 for her>
Last 1000 for me
4 x 25 Double arm backstroke with extra pull-ups

11,200y/ 107700 JJy

Dream, Prepare, Succeed

A crazy week

So....
after a weekend watching my little swimmers racing, and I had no time to get to the pool, Monday was a restful and strong.
I think, actually know, this January is going better than any other, of course we haven't had any snow to give me an additional excuse to stay home,
so the mission continues.
I'm adding in a bit of a warm-up for a few extra yards to add up.

Monday, January 9

100 Modified Catch-up (MCU)
4 x 250 (3:45)
2 x 1000 (14:50)
5 x 200 (3:00)
2 x 1000 (15:00)
10 x 100 (1:30)
2 x 1000 (15:00)
20 x 50 (2 on :45, 3 on :50)
100 Double Arm Backstroke (DAB) w/ 24 pull ups when in deep end

10,100 y/ 72,600 JJyards

Tuesday January 10

100 MCU (2:00) ....  3 x 50 (:50)
2 x 250 (3:45) .....     5 x 50 (2 on :45, 3 on :50)
1 x 500 (7:30) ....      5 x 50
2 x 1000 (15:00) ....  5 x 50
10 x 100 (1:30)   ....  5 x 50
1 x 1000              ....  5 x 50
5 x 200 (3:00)     ....  5 x 50
2 x 1000              ....  5 x 50
1 x 500                ....  5 x 50
2 x 250                ....  3 x 50 (:50)
100 DAB  w/ pull-ups in deep end

11500y/ 84100 JJy

Wednesday, January 11 (early work day)
100 MCU
1 x 400 (6:00)
2 x 300 (4:30)
3 x 200 (3:00)
4 x 100 (1:30)
100 BAD w/ pullups

2200y/ 86300 JJy

Thursday, Januray 12

100 MCU
4 x 250 (3:45)

5 x 50 (2 on :45, 3 on :50)
2 x 1000 (15:00
5 x 50

2 x 500 (7:30)
10 x 100 (1:30)

5 x 50
2 x 1000
5 x 50

5 x 200 (3:00)
4 x 25 DAB w/ Pullups

10,200y/ 96500 JJy

Dream, Prepare, Succeed

Feeling better than I imagined

Day 6 of the January Jam, and I am surprised I feel, pretty good in the water at this yardage mark.... of course sleeping through the night does help.
It's either all the swimming and work, the shot of Nyquil or a combination of both, probably both.

Now, for the swimming.

Thursday, January 5

2 x 1000 (15:00)
10 x 50 (:45)
2 x 1000
10 x 100 (25 drill/ 75 free) <1:35/1:40>
2 x 1000
10 x 50 (:45)
2 x 1000
2 x 25 (Double arm backstroke w/ 48 pull ups in deep end
10,050 yds./ 52450 total

Friday, January 6

10 x 50 (:50) 25drill/ 25 free
2 x 1000 (15:00)
10 x 100 (one on 1:35/ two on 1:30...)
3 x 1000 (15:10)
5 x 200 (3:10/ 3:00...)
2 x 1000 (15:00)
10 x 50 (:50) 25 free/ 25 drill
2 x 25 choice (I'm liking Double arm back stroke lately) w/ 48 pull-ups in the deep end
10,050 yds/ 62,500 total

Dream, Prepare, Succeed

A challenge is on.

So, I'm trying not disturb anyone in the pool and my Tri-friend Amanda comes running into the pool area on Tuesday and yells to me, "you're going down!"

"What is going on", I think to myself. Then she tells me...

Now Amanda, have you really thought this challenge out thoroughly... do you really think you and Evan will come close to my yardage in the pool, remember my nickname, 'La Machina'... machine.

So, this is my challenge.

Accumulate your swim yardage,
and for every 4 miles you run, add 2000 yardages to your swim total,
for every 10 miles you cycle, add 2000 yardages to your swim.

That sounds pretty fair?

OK, Now for Tuesday and Wednesday's Workouts.

Tuesday
10 x 1000 (15:15)
very tired today, but managed through.
Odd #'s, added some drill in.
Even: Full stroke
Cool Down: 2 x 25 (Double Arm Backstroke ) with 48 pull ups in the deep end.
Total: 10050 yards

Wednesday
4 x 1000 (15:00)
10 x 50 (:50) 25 MCU/ 25 free
1000
10 x 50 (:50) 25 free/ 25 MCU
4 x 1000
W/D: 2 x 25 DAB w/ 48 Pull ups
Total: 10050 Yards

Dream, Prepare, Succeed

January Jam 2012

Happy New Year, 2012 and the January Jam has begun, I hope my health continues to stay well.

I will put the workouts up tomorrow

January 1

11250

January 2

11050/22300

Dream, Prepare, Succeed..

Light week before the January Jam

Merry Christmas/ Happy Holidays everyone.

After a restful day off, celebrating with family and friends, I am back on schedule.

This week will be light in yardage,
enjoyed a few IM's and drill work today.

Wednesday-Friday
Days home w/ abdominal work
Ready for Sunday

Tuesday, 12-27-11
1000 (25 Modified CU/ 25 free, 25 MCU/ 50 free, 25 MCU/ 75 free...)
easy week
 
Monday, 12-26-11

Fulcrum: 200 (Modified Catch-up)
Swim 100 free
Buoy 200 (alternate breathing pattern per 50)
Swim 100 IM ( tight Right shoulder)
Reversed Paddle 200 (25 catch-up/ 50 free)
Swim 100 IM
Red Paddle: 200 (2 Modified Catch up/ 50 free)
Swim 100 IM
Paddle (Hans): 200
Swim 100 IM
Tube 200
Swim 100 IM
Big Paddle 200

2000 yards
Dream, Prepare, Succeed

12th Day of Christmas

On the 12th day of Christmas... I look forward to a day off.

Drill: 12 x 25 (3 sec. rest) Modified Catch-up
6 x 700 (10:30)
Drill: 12 x 25
6 x 700
12 x 25 Drill

9500 yards/ 81000 Christmas yards

Dream, Prepare, Succeed.

11th Day of Christmas

On the 11th Day of Christmas.... I wish I had brought my grease. Some chaffing from 11 days straight, much managed through.

<11...750>

Drill 250
Swim: 6 x 750 (11:15)
Drill 250
Swim: 5 x 750 (11:00)
Drill 250

9000 yards/ 71500 Christmas yards

Dream, Prepare, Succeed

10th Day of Christmas

On the 10th day of Christmas...
<10...800>
2 x 800 (12:00)
Drill 4 x 50 (:50)
2 x 800
Drill: 3 x 50
2 x 800
Drill: 2 x 50
2 x 800
Drill 1 x 50
2 x 800

8500 yards/ 62500 Christmas yards

Dream, Prepare, Succeed

9th Day of Christmas

On the 9th day of Christmas.... I seem to be getting into shape.

<9...850>

3 x 850 (12:30)
Drill: 200 (Modified Catch) (3:15)
3 x 850 (12:35)
Drill: 150  (2:45) with chat group
3 x 850 (12:40)

8000 yards/ 54K Christmas yards

Dream, Prepare, Succeed 

8th Day of Christmas

On the 8th day of Christmas... a good night sleep I had, and a much happier swim.
<8... 900>

2 x 900 (13:15)
Drill: 150 (2:30) modified Catch-up (my fav)
4 x 900 (13:20)
Drill: 150
2 x 900 (13;30)

7500 yards/ 46K C. yards

Dream, Prepare, Succeed

7th Day of Christmas

On the 7th day of Christmas...
it was a bit different than yesterday, muscles were a bit more tight and tired, could have been the poor sleep I had, (but easy math).
<7...1000>
7 x 1000 (15:00)
7000 yards/ 38,500 C. yards

Dream, Prepare, Succeed

6th Day of Christmas

On the 6th day of Christmas..... I really felt great.
<6...1050>
2 x 1050 (15:00)
Drill: 100 (1:45) Modified Catch-up
2 x 1050
Drill: 100
2 x 1050

6500 yards/ 31,500 C. yards

Dream, Prepare, Succeed.

5th Day of Christmas

On the 6th Day of Christmas... some simple math.
<5...1200>
5 x 1200 (17:30)
6000 yards or 3 Nautical miles/ 25K C. yards

Dream, Prepare, Succeed

4th Day of Christmas

On the 4th Day of Christmas.... (TGIF)
<4...1300>
Swim: 1300 (19:30)
Drill: 100 (2:00) (my favorite, Modified Catch up)
Swim :1300
Drill: 100
Swim: 1300
Drill: 100
Swim: 1300

5500 yards (19K C. Yards)

Dream, Prepare, Succeed

3rd Day of Christmas

On the 3rd Day of Christmas.... I actually slept through it....

But I made it up. Focus is on <3....1600>
50 Drill (I prefer Modified catch-up drill....and start on the next 60 or 30.)
1600 (24:00)
50 Drill
1600
50 Drill
1600
50 Drill
5000/ 13,500 C. yards

Dream, Prepare, Succeed

1st day of Christmas and FlyBirthday

On the 1st day of Christmas.... I swam some Fly today.

1 x 4000 (continuous)
(4000 Christmas yards)

It also happened to be my dear FlyBoy friend from Seattle, Washington 59th birthday. So, for Scott Lautman's birthday I mixed into the 4000, 59 lengths (25's) of the pool, Butterfly. Scott is an exceptional swimmer (even at his age), always fun to watch his smooth, effortless fly.

I had a blast, maybe I'll keep sneaking some fly in for ha, ha's.
Dream, Prepare, Succeed

2nd Day of Christmas

On the 2nd Day of Christmas... a boring swim for me.
<2...2250>
2 x 2250 (33:45)
4500 yards/ 8500 (total C. yards)

Mix it up if you like.
I had to get out and off to an early start at the Communuty Health Center.
As we go on, the the yardage will increase, just hoping the health with sustain without any cold viruses, you know, it's that time year also.
Dream, Prepare, Succeed.