A little extra yardage

I did the 5:30am master’s workout at Highlands Ranch and then a few extra yards. Dave Galli and I have a weekly yardage challenge as we are gearing up for Catalina and I’ll admit it was competitiveness that got me out of bed at 5 and prompted me to do an extra 1000 after a low yardage practice…

100 warm-up
10 x 50 (4 build/ez, 3 ez/fast, 2 drill/swim, 1 fast)
1 x 400 pull
1 x 300 (every 3rd length stroke)
6 x 100 (3 IM descending on 1:45, 3 free descending on 1:30)
1 x 400 (2oo pull, 200 free)
6 x 100 (3 IM descending on 1:55, 3 free descending on 1:40)
1 x 300 “strip” (150 paddles/buoy, 100 buoy only, 50 free)
6 x 50 kick (3 fly descending on 1:10, 3 free descending on 1:00)
1 x 100 easy
6 x 50 kick (3 fly descending on 1:10, 3 free descending on 1:00)
1 x 100 easy
4 x 25 no-breathers on 1:00
1 x 1000 ladder (50,100,150,200,200,150,100,50)
=5,100 yards

Yeah- and another “rare” Pacific shark attack and death yesterday 😉
http://www.surfline.com/surfnews/article_bamp.cfm?id=15109

Sprints at Altitude

Susan Williams called this mornings set at Highlands Ranch Northridge Recreation Center. I was still a little sleep deprived from yesterday’s travel from Orange County to Denver:

10 x 100 yds (4 on 1:30, 3 on 1:25, 3 on 1:20)
12 x 25 yds (3 sprint, 1 easy, all on :30)

Repeat 3 times:
1 x 100 yds (25 sprint, 75 easy on 1:30)
1 x 100 yds (50 sprint, 50 easy on 1:35)
1 x 100 yds (75 sprint, 25 easy on 1:40)
1 x 100 yds (100 sprint on 1:45)
1 x 100 yds (100 easy on 1:45)

Repeat 3 times:
1 x 250 pull (breath every 3,5,3,7,3 on the 50)
1 x 100 butterfly kick on the back
1 x 50 easy

200 warmdown

=4,200 yards

Shark Free Workout in Irvine

Dave and I did the Novaquatics workout this morning at 7:30 instead of Corona Del Mar. RJ called the set at WAC in Irvine under sunny skies and temperatures approaching 90 degrees.

400 warmup
6 x 200 (pull, kick, swim, 1st round free, 2nd back)
6 x 500 (descending 1-2, 3-4, 5-6, last 100 back) on 7:00
6 x 75 (stroke, 50 drill, 25 sprint) on 1:30
Ladder: ascending 50,100,150,200 pull
descending 200,150,100,50 free
200 warmdown
= 6,100 yards

Triathlete Eaten By Shark

Press Conference

Well, it finally happened. A triathlete swimming with a group in North San Diego County was bitten by a shark and bled to death this morning. This attack followed an abnormally high number of shark sightings in LA and Orange Counties in the past couple of months:

The recent increase in seals at CDM, the cooler water and more fish, and CDM’s proximity to the Solana Beach attack (about 50 miles to the north), Dave and I decided to do some extra pool yardage for the next little while.

Lots of 200s

Never gets easier to get up before 5:30am…

Today’s set was called by Coach Susan Williams:
1 x 400 yds (100 free, 50 back , 100 free, 50 back, 100 free)
1 x 300 yds (3 x 100IMs)
1 x 200 yds (4 x (25 fast, 25 easy))
1 x 100 yds kick
12 x 25 (3 Fast, 1 easy) on :30
6 x 200 yds (3 on 2:40, 2 on 2:35, 1 on 2:30)
6 x 50 yds (1 easy, 2 fast , 1 easy, 2 fast) on 1:00
4 x 200 yds (on 2:40, 2:30, 2:40, 2:30)
6 x 50 yds (2 easy, 1 fast , 2 easy, 1 fast) on 1:00
2 x 200 pull on 3:00
200 warmdown
=4,500 yards

An 80 degree day in Denver

The 6-8 inches of snow last Thursday melted away days ago and now the weather is getting hot. I slept with the window open last night and hardly needed a jacket at 5:15 as I headed to swimming practice. The set:
4 x 150 on 2:00
4 x 75 on 1:30
4 x 50 on 1:00
4 x 25 on :40 fast

400 pull – even hundreds stroke

Repeat 2 times:
4 x 50 on 1:05 IM order
1 x 200 on 2:45
4 x 50 on 1:15 IM order – faster
1 x 200 on 3:00 middle 100 fast

100 easy
1000 pull on 1:15 pace
400 warm down

Total = 4,700 yards

Running @ 6,000 feet

Got up at 4am to head to Denver this morning, but a step on the scale during my preparations made it clear that my excercise/food balance since the Half Ironman 3 weeks ago had resulted in 10 new pounds. Additionally, Dave and I decided we needed to start upping our yardage in the pool as we gear up for Catalina. We decided a little friendly competition was in order. Also, the OC register confirmed what Dave and I felt on Friday- a northwest swell is expected to drop water temperatures to the low 50s, cooler than January!

So I ran. Did 5 miles after work around the Denver Tech Center area.

Monday Morning in California

Instead of flying to Denver, I had a 9am meeting in Seal Beach, leaving me enought time to do the 5:45am workout in Aliso Viejo at Soka University. It was nice to see the old workout buddies. The workout- long course meters was:

4 x 100m (Free, Back, Free, Breast)
15 x 150m (descending 5 seconds 1-5, 6-10, 11-15)
500m kick (last half of return sprint dolphin kick)
100m warmdown
= 3,250m (3550 yards)

Saturday with RJ

With Mike and Ahelee in Perth, Australia coaching and participating in the 2008 FINA World Masters Championship, RJ called the set at 7:30:
200 warm-up (breath every 4th stroke on weak side)

Repeat 4 times:
5 x 25 kick on :30 descending

Repeat 4 times:
4 x 25 swim (right arm, left arm, build, fast)

Easy 100

Repeat 4 times:
4 x 100 IM (descending) 15-20 seconds rest

Easy 50
4 x 250 pull on 3:30

300 swim on 1:15/100 pace

100 cool down
=4,250 yards

Cold Ocean Swim

After a crazy adventure to get home from Denver that involved being booked or standby on 3 different flights, flying into another airport, taking a shuttle bus to Orange County and arriving home at 1:30am, I was still determined to do an swim with Dave Galli at Corona Del Mar this morning at 7am.

Online reports of the Sea Surface Temperature indicated that the morning swim would be a relatively comfortable high 50s. I’m not sure what the real temperature was, but for the first time this year, it was painful to enter the water. I had a difficult time catching my breath and felt pain as my head cut through the water. With my choppy stroke, I struggled to keep up with Dave during the first quarter mile. I actually got a little worried being a couple hundred yards offshore. I determined to keep up with him and finally caught my breath and rhythm. After a 3/4 a mile, we decided to head for shore to figure out how much more we should try to swim. On the way in to shore, we hit a cold water upwelling and felt the temperature drop another 5-10 degrees. We decided 1 mile was good for today.

I came home in time to walk/jog a few miles to Soka University and back with my wife.