Daddy's Princess preparing our weekend!

Thanks, little Addison.  Make sure to keep those on ice.  Ready for this weekend - can't believe it's the last before race weekend in the big lake. 

I still remember the view of the lake from the trip back home and realizing the distance that we all swam. 

What a great feeling.

Time for some baseball with the boys and Addison.  Should be a great weekend weather wise and relaxing before next week's travels.

Getting to the last few practices before the race and feeling good.  No extensive soreness, just a good sore from use, not abuse.

Last night I did a few faster short distances to put myself in a fatigued state, then completed a 2km swim nice and easy

Thursday PM:

4 x 500m descend (8:38, 8:28, 8:11, 7:41)  (1:43, 1:41.6, 1:38.2, 1:32.2)

2km swim - cool down, stretch (38:12) (1:54 / 100m)

Memories of last year

Great collage of pics from last year's trip.  It was great to have time with my favorite person in the whole world as well as my best supporter / kayak guide.

Crazy that the economy's timing has made Lake Las Vegas a virtual ghost town.  The casino is completely closed down, the restaurant that looks like an Italian hillside wine bar / restaurant is just a bit of the scenery now.

The new bridge over the Colorado was just opened the weekend before our trip.  We actually were routed via our GPS through Laughlin because of the delay, then went via the dam on the way back home.  Good trip.

I was proud to have completed the event.  My time was certainly no where near the top or even the middle, but I still wore my medallion for completion with pride that evening at the buffet we chose.

This year will be pretty low key.  We have a hotel on the strip, but will not have a big budget to blow at the casinos or shows.  Vegas is a great city, but not one that you can have too much fun with a tight budget.  We'll still be happy.  The drive will be great.  The time together without the kids will be a well deserved break, especially for Taressa now that her major school projects and classes are coming to an end.

Last night's swim was awesome.  I did 6600 yards (6000 meters) in 1:45 - easy to convert to time per 100 at 1:45 / 100meters.  This would place my swim time near 2:20.  I definitely gutted out the last 1000 having not fueled for this distance.  I believe I'm right on with a shot of fuel at about :50, 1:40, then finish.  I'm counting on Taressa to keep us going super straight to each of the next turn points so I'll not have to add too much distance.

Weight is down to 161.2 as of last night.  Started at near 190 when I began training again. My diet has been much better than average, but not perfect.  Taressa helps with her greens and grains and veggies she prepares most meals.  My cookie habit is awful. 

All in all, I'm very proud of my commitment and my identity as a swimmer.  Next year will bring an increased attention to more distance, more open water focus.  I still have Catalina in mind for the summer of 2013.

Wednesday PM practice:

6KM straight: 1:45 (1:45 / 100 m pace)

That kind of Wednesday...

One week out from Vegas..

Workouts and work and family and... it's always a fight for balance.  I believe I've done a good job, maybe not an excellent job.  Challenging workouts leave me toast for most of the following morning.  Missing a workout leaves me mentally discouraged.

The past few days have been great with both pace and pretty good distance.  I would like to be nearer 8 to 10 km per practice.  Mentally, I guess I feel like I'm cheating if I divide this into 2 practices per day, but that's going to have to be the next step.  My body is craving more recovery than this allows now.

Saturday:  6KM swim+  Nice pace and then some sprints to open up my stroke count.

Sunday:  4KM swim (1:14) or 1:51 / 100m  This was prepped as a 10 km swim with a 4k, 3k, 2k, 1k swim.  After completion of the 4km in a pretty decent pace, I was just tingly and numb - did not fuel well that morning.  Lesson learned.  Saturday, Taressa had class and this was the first day we have had together for some time.  It was easy to make the trade off to be back with her for a great breakfast.

Monday:  Off

Tuesday:  4 x 1km (descend)  (18:10)  (17:00)  (17:15)  (17:30)  Didn't quite hit the descend targets, but felt very strong.  The splits were ranging between 1:42 and 1:48 / 100m.  The first km felt quite sloppy - no warm up and there were several pretty decent swimmers creating more disturbance in the water than my normal crystal clear laps of early morning swims alone.  That was a good reminder that the lake will not be much different.  I was glad that the subsequent 1000's were so strong - time wise relative to effort.  I believe I can hold a sub 1:45 / 100km pace for the entire race.  That would put me in the 2:20 to 2:30 range for the 8KM (factoring no walls and probably not swimming exactly straight).  This would represent a 50 to 40 minute redux from last year's first attempt.  Needless to say, I'd be very happy with this progress.

Focus will be on flawless nutrition from here on - that last donut did taste extra good knowing that this morning.

Khaaaaaaan! : Damn it Jim, I'm a Swimmer Consultant, not a Blogger

Always try to expand the boy's cinema experience when a classic flashes upon a lazy weekend.  Star Trek - you know, the one with the ear bug.  Often find these movies not holding up to the original memories, but this was still decent.  I think the boys enjoyed it.  We caught bits of Avatar the night before.  Edited by me for the more mature items.

Swims have felt really good.  I feel in control in the water and the work that has been a bit mind-numbing on my catch and rotation of my left arm seems to be paying off.  I still fade back into old habits of too straight of a reach, then results in a weak side rotation and wide pull.  Not only is it inefficient, it actually tires me out at twice amount.

Saturday: 

1KM (18:30)  (1:49 / 100m)
2KM (34:20)  (1:42 / 100m)
3KM (53:00)  (1:46 / 100m)

Total: 6000 meters + some stroke work  - next time I'll do a full up and down this one... liked the increasing, then decreasing distances.  Made the 3km not seem like nearly 2 miles.

Sunday:  3 x 500 descend (7:40, 7:38, 7:24)  - not trying to kill any one of them, but control effort / speed ratio.

Monday:  Golf in the AM, Family Day!!

Tuesday: Travel / work in Mission Viejo, CA

Hot Tub! Gonna make me sweat-tah.

Previous night's temps were into the mid 80's.  Luckily, that means the outdoor pool was bearable even at 112 outside temp.  I hit the pool right around noon time. 

Work has been in a slow phase prior to our large seminar in Orlando next weekend.  Travel to Laguna Beach area on Tuesday, Monday with the family - hopefully a water park or something before the summer officially ends on the calendar.  We'll still have another 2 months of hot to very warm weather before it turns in to paradise around here.

The water was great - I swam 66 laps (converts to 3000 meters from yards) in :50 (under 1:42 / 100 meters)  which I really liked - very strong feeling (the first 500m was a bit of a warm up). 

Working on my feeding schedule a bit.  I know I can go 8km without anything, but the last mile is a chore.  I plan on going 3k - eat, another 3k eat and then finish.

Finished another 2km - this is 44 laps so I divided into 4 x 11 swims - descended the first, stroke drill on the 2nd (thought it was especially beneficial since I was fatigued), then finished the last 22 laps in with varied efforts so I could work on mentally engaging a faster pace combined with a more easy effort.

The total time for the 5KM was 1:30 - including rests and goggle fixes puts me at 1:48 / 100 meters. 

Noon Swim:

3000m - strong pace (1:42)
4 x 11 laps (500m)
1. descend
2. stroke drill
3. pace work
4. pace work / cool down

Total 5KM - 90 minutes

Little golf, lots of swim.

Thanks to Logan for getting me out on the course a couple times this week.  Played as usual, some greatness, lots of miss hits.  Not bad for the first few games in a long time.

Great swims this week / weekend

Friday:

Golf in the AM - shot 93 (legit scoring)
3000 yards - with current working on stroke

Saturday:

3000 yards
Some sprints for fun

Sunday:

AM:  3000m (converted from 3300 yards)
(50:00) 1:42 / 100 m
2000m - with current - attacked the upstream

PM: 500 warm up

5 x 400 yards - descend

6 sprints

Africa Hot.

Wow.  I never want to be somebody who rambles on about the obvious, but it's hot outside.  Just dry heat.  To anyone who has never felt the Phoenix summer heat, imagine a hair dryer blowing in your face as you peak into the oven.  It's just inescapable.

Honestly, I don't really mind it until mid September through October.  Especially the few years the heat has crept all the way through the end up to Halloween.  I mean, it's just weird to be in the 90's with costumes on.  And the oh-the-humanity of melted candy.

The outdoor pool absorbs this heat and easily creeps into the danger zone.  Our gym does a pretty good job of not having it excessive (as I felt last year when they kept pumping the solar heating system even in July).

The bottom line is that it's a specific challenge to push out many yards when you're basically immersed in a hot tub.  The muscles relax and it plays a real game with your head to stay focused.  Kind of a Wizard of Oz poppy field feeling.

I vastly prefer the outside to indoors.  Would love to have the lakes be more conveniently located as they were in our last home.  So I try to endure the outside as much as I can.  Then when I slip into the much cooler water of inside, it's absolutely refreshing.  Like a cooling mint feeling that can really recharge.  I'm better at finding that balance now - before I would go too long outside and just be spent even with relatively fewer yards.

Interesting to me that I'm learning how to adapt and train in warm water when the goal is the exact opposite for my long term.

Had a great swim, even if the yardage is still well below what my mind is telling me I should be doing.  I know I can do 8 to 10k per workout.  Though it would just be reinforcing weak habits in my stroke.  I'm getting better at believing the more focused swims are ultimately better.

Tried to hit my inside swim right at my goal race pace for the 8k.  I want to be under 1:40 / 100m which would put my time at 2h : 13m for the Vegas race.  This would represent a 57 minute decrease on my first year's swim!  Anything under 2:20 I will be very happy.

Just as I pushed off my 4th lap of 30 for a 1500 timed, another guy went out right with me.  His pace was just a touch ahead of mine, so it made me step up.  I was not going to be beat by anybody on this one.  He must have done a respectable 700 or so - it was the kick I needed to really feel good about that swim.  I could imagine myself holding this pace through the first 2 miles, then focus on pure efficiency through the middle of the race, then give it a good fight for the last mile and a half.

Outside (no current):

2000m (2200 yards) 36:00 ish (1:48 / 100m)
500m - stroke work

Inside

1500m timed at appx race pace (25:35) (1:42 / 100m)
Felt very strong - long pulls and relaxed speed

Birthdays, clean house and swimmin'

A great long weekend with my awesome family.  Taressa's birthday was Saturday.  We kept it simple with breakfast in (bagel sandwiches with home made guac, of course).  Dutch apple pie a-la-mode for birthday 'cake'.

Nicholas and Nathaniel were great helpers on Sunday's power clean of the house.  Did the hard wood floors (clean and polish) and cleaned a few messy corners where things were beginning to take over.  Kids bedroom will have a short lived moment of clean.  I'm sure Addison's desire to take things with order and turn them into things of disorder will change all that.

Good swims after a day off.  It's just so funny how mental swimming can be - not only the continual dedication to lap after lap, but the feel of the water can be so elusive.  You hear top athletes talk about it.  It was great to really feel confident in the water and get some decent distance in per workout.  Rotation is better and my left arm continues to be better, but not great.  Against the current I'm feeling much more streamlined and efficient.  Also realized, however, that with the current, I'm cheating and not rotating or getting a full kick/reach action.  Probably a little to do with the fact that I'm using the against lap as a focus.  Must put the two together.

Still need more distance.  Remind myself:  good distance - easy-fast.

Friday:

Distance swim - with current
5000 straight - moderate (1:22)
1:38 / 100 pace

Saturday:

2000 stroke work
5 x 100 free/breast
*short workout with Taressa's birthday
Total: 2500 yards

Sunday:

50 laps (2500 yards)
400 with some speed work
1500 fast-ish
Total: 4400yards (4000m)

Feel like $100.00

So another year and some reflection:  very blessed with the family I have.  The love they give me makes anything doable.

Maybe not in the best shape of my life, but feeling very strong, motivated and proud of the work I've done with the swimming.

Today marks exactly one month before the Open Water Fall Series at Saguaro.  This will be a great set up for the Vegas swim.  Need to hit the water with some quality distance and begin working out my feeding schedule for that distance and that pace.  I can go 8K without anything, but the last 2000 are definitely compromised without something in me beforehand.

Very excited for this year's race.  Still have an eye out for a kayak deal that fits our tight budget.  There are rental options, but I think adding a kayak workout for the fall will be great.  Being able to either swim alongside Taressa or simply take the boys out with me is something I definitely would value.

Swim tonight:

8000 yards straight

The Chris Powell Weekend

My super sexy wife has been a huge Chris Powell fan since we've watched his weight loss series.  I have to admit the stories are very touching.  Happy to see people turn their lives around especially when they've gone so far.

So Chris puts a notice on his Facebook that all are invited to a hike up 'A Mountain' in Tempe (it's the one you see overlooking the football stadium for the Sundevils).  I still remember watching football games and seeing students watching the game from the mountain and thinking I would love to live there (here).

Taressa is nervous before that morning and gets up at like 4:30am to be there on time. 

She meets a girl who trained with Chris, gets to know her and she ultimately becomes the 'in' for Taressa to get an introduction.  I could tell she was so happy to not only conquer her fears, but to be rewarded with he and his wife's kindness on that morning. 

Then, on Sunday - while grabbing the most awesome BBQ Pork Salad the world will ever know - who would walk right by, but Heidi and Chris and Cash (their 2 month old baby boy).  I quickly introduced myself and thanked them, especially Heidi, for their kindness and appreciation that Taressa had.

UPDATING SWIM

Well, it's been a long time to update and I've generally battled a bit of a plateau mixed with a frustration with my stroke.  My left arm has been weak since even high school.  Though it has improved, I still have to think about each stroke or miss my catch and end up pulling too wide.  I've realized that my right side is much more flat than the left.  This is caused and results in a weak pull.  Sooooo... when I fix the rotation, I get better - a win/win.

Breaking through the mental side with some decent swims - focus on technique.  I struggle to get past the idea that I need to be swimming more yards/meters rather than 'waste time on technique'.  But I know it will all pay off.  My distance has decreased from a consistent 6k/practice to about 4k.  But I have worked in some pace work.

It was nice to be able to swim on my last trip.  There was a Lifetime gym right next to my hotel.  It felt eerily similar to our Gilbert, AZ gym.  I even used the same locker I always use.  Habits and routine define me in regards to my swim workouts.  The Houston air was thick and hot and the pool there only had 3 lanes compared to 8 at our gym - much less respect for swimmers.

Last Few Swims:

8/13 Saturday - 2000 swim (32:00) + 5 x 400 descend
8/14 Sunday   - 2000 swim (with current) 3 x 50 breast/free sprints

You did What?!

Well that's one way to blast through the training doldrums. 

Flirted with the idea of AM practices for a long time.  Too long, in fact.  Set the alarm for 4am, but was up and thinking at 2... So... off to the gym I went.

Very quiet though I was surprised to see several cars on the road.  Convenience store employees?  Convenience store robbers?  Anyway, checked in by the cleaning staff at my awesome 24 hour Lifetime gym and made my way to the water.

Now they say the temp of the indoor pool is high 70's, but at that time of the day and with my body accustomed to a warm bed and a warm Taressa, it was a shock to get in.

Happy to complete a 5km swim in 1:30:32 - (1:48 / 100 m) (18:06 / 1km)

Still focusing on a slip of my left arm pull and a tendency to swim 'at the water' when I get a bit fatigued.  Focused on a strong 2 beat kick and that really helped keep my timing in line.

Overall a great way to get some yardage in and I really don't regret breaking up my sleep for it... yet.

AM Practice:

5KM straight - just a good old 100 laps

Yeesh - We'll call that a recovery day

Simply discouraged with yesterday's swim.  Was set to do 3 timed 1 mile (metric) - descending -  swims inside.  I set out the first as a bit of warm up and swam next to a guy who had a pretty decent pace.  I was challenging myself just a bit, but really wanted to compare my own swim technique (smooth and easy-fast) vs a more aggressive pull and arm focus.  Sure enough, a stronger kick component easily powered through my side turn and I could maintain a pace.  Probably the fact that I just kind of hit this acceleration without a mental preparation left me just mentally exhausted.  I completed a 1km swim in 16:40 and was happy with this time (considering it was really only half at an increased pace).  Then did a 400.  Then did a 100 off the wall in 1:18.

I know I'm just getting mentally stale with the pool and the length of time it takes to increase my distance.  Made the decision to wake up early, start putting in AM distance and splitting up my days.  Also need to get that kayak asap (can someone say birthday present?) so Taressa and I can hit the lake for a change of scenery.

We'll call yesterday a recovery day - then what was a weak workout can be seen as bonus?  maybe?  I've toyed with Monday's being an official 'Off' day and concentrate on a muscle group workout or abs.  Must strengthen the core asap.

Feeling in a funk the past few days and need to get beyond it. 

Lazy Sunday

Though technically from another weekend, this Sunday felt much like this picture.

Can you just feel the sweet silence?

Stayed up too late waiting for the storm - lots of wind and a decent amount of rain.  Covered the entire city.  Should be nice and colorful for the next couple of weeks.

Good swims on Friday thru Sunday.

Sunday's 6k (yards) outdoor with the current in 1:39 and change.  Felt 'easy' and there were no moments of weakness.

Taressa grabbed the laps 119 and 120.  Not completely representative of the entire swim.  I remember feeling very 'soft' during the last 6 laps.  I like the ease of the stroke, but my left arm is way outside optimal zone and not a real punch to the kick momentum.  I'll have her get a couple others for comparison.

Friday:

2000 yards

3 x 400 (descend)

2000 yards

Total: 5200 yards

Saturday:

5000 yards

Good Weekend!

Feel like it's going to be a great weekend.

The deafening silence that was 3 kids at their grandparents last night was amazing.  What we cleaned stayed clean, when we didn't speak, there was sweet golden silence.  When we woke up this morning, it was to hummingbirds.

Aaaaahhhh.  Nice.

Friday brings more concentrated distance work and focus on technique.  Will be in this phase for one more week, then concentrate on increasing distance for one month, then work on some speed and a gentle taper for the 3rd month going into the big swim in Vegas.  Looks like the hotel we booked last year is filled for those days, but I think the same thing happened and we ended up booking it via Priceline.  We'll see.  If I can get a strip hotel for a decent price, we'll just do that.  The drive is the drive that early so another 15 minutes doesn't really matter.

Thursday Evening:

2200y (2000m) in the outdoor (very hot) pool with the current (36:00)
3000m inside - felt incredible with every stroke cooling down my body temp (55:00)

Total: 5000m (3.1 miles)

Father's Pride

Had this moment several times in the past few days.  The boys can sometimes be a handful, but it's the moments that you know will become an iconic memory for the rest of your life that easily make up for it.

Nicholas has always been an incredible big brother - especially considering the age difference.  He's patient and considerate and has a genuine fun time with his little brother.  He is also an extremely proud big brother to Addison and I fear for the fool who would ever mess with her.

Nathaniel has become much more of a daddy's boy at select moments.  It has been tough because he is so attached to mommy that I often have to take the role of disciplinarian and that has caused a bit of a disconnect.  But after the last few months, giving him extra attention and having him be part of little projects around the house, etc... he is my shadow.

Could not be more proud of his swimming efforts and just yesterday, the little man pulled off the standing-on-his-tippy-toes move to make the height requirement for the big water slide at our gym.  Then on the second attempt, went Superman style down (head first).  He popped up at the bottom a little disoriented, but easily made it over to the side.

Wednesday:  Got a jump on my swim a bit early, but still time restricted to 2 hours total (including checking in / out the boys and changing) - realistically leaving me about 1:40 to actually swim

2200 yards (2000m) in the heat: 36:00  (18:00 / 1km) (1:48 100m)
3000 m inside (56:32) - (18:48 / 1km)

Total 5K (3.1 miles) in 1:32:32 (1:51 / 100m)

Sub 80 Days

Lagnua Beach on my Mind

Excited at the thought of having a special week on the beach with the loveliest lady I've ever known.  Taressa and I's birthdays will anchor a trip to Laguna Beach.  I know she will have to focus on the positives even being away from family.

Will be able to see Catalina from the plane - great inspiration for what I hope will be a next year swim.

Great doctor to visit so it will be a nice combination of work/play/relaxation and a chance to swim in the ocean.

Been poor at keeping up with all swims on this blog.  Creating that now 73 day plan to have speed and endurance for the SlamtheDam event in Vegas.  Will have a kayak in mid August and should be able to log at least a few weekend swims at Saguaro.  Sept 17 is the open water series.  I'll do the 4k that morning as a tune up for the big swim.

Last night (Tuesday):

2000yards warm up
2000m focused technique (at about 80%) 33:58 (1:42 pace / 1km)

Monday (Day off - recovery)

Sunday:

6000 yards straight (current was on) - (1:35) water was perfect.  Received a nice compliment from someone who recognized me when I was getting the boys ready to play in the water.

Saturday:

3 x 2000

Big duh. Meters to Yards Conversion.

Painful to learn that the outdoor pool I have taken as a second home is actually yards and not meters - All my calculations subtracting 10 seconds per 100 were incorrect, so I basically just went back 3 steps in my training.

Mental game.  Well, setbacks happen.  Incredibly this was purely a cognitive mistake, devoid of physical cause.  So.... get back in the water and shred back that time.

Outdoor pool was dangerously warm and I cut back at least one practice in distance.  Yesterday it was better and I could complete 6000 yards without stopping.  (1:42) - nice to not have to do any math when you swim that distance.

Technique update:  Feel very strong, even after a few days off with work travel.  Not too much on the schedule for the next few months - just a couple days here and there.  Should be able to keep a good focus and build around the down time.  Left arm still too high (problem associated with right side only breathing).  Legs felt better and glide and stretch were great throughout the last workout.  The slides kicked in at about :50:00 (pretty sure it was near lap 72 - so that time was under 1:30).

**Must determine times with / without the current.  SPL is significantly different.

Tomorrow marks 80 days of training remaining before the Slam the Dam event (October 1).  Just discovered a pic of Taressa in the kayak looking strong!  Excited to have this as our annual event together.  This will come prior to other travel dates and before a get together with friends in Vegas on the weekend of October 20-23.  Was concerned of having too many commitments before.

Will create an 80 day workout plan - focusing on strong distance.

NATHANIEL SWAM A 25 YARD LENGTH - COMPLETELY UNASSISTED!!!
Completely overjoyed with pride in that little guy.  This morning I envisioned he and I swimming tandem together some day while mom and maybe his siblings row along side.  Maybe, maybe not - not one to push my kids into anything they don't want.  Nicholas does not have interest in a swim team, which is fine - he's been exposed to many sports and he likes what he likes.  I want the same for both Nathaniel and Addison - exposure without pressure.

I SWIM your 10K for breakfast!

 I really loved this thought when it came to me.  Sometimes the fact of the distance swum can get away from me.  6.2 miles with only 2 quick water drinks.  Good Pace, felt strong and really had the technique for 80% of it, lost the 'feel' at about 6K into it, but got it back.

Legs may have been either tired or just cramped.  I lost the feel and started overworking the arms at about 2/3 into it.  Someone popped in the lane next to me and gave me a good pace.  Completed 8500 in 2:15 (1:35.2 / 100y)  - not too shabby.

AM Practice:  10K  (8500 at pace) 2:39

Father's Day and Stay-cation

Father's Day Weekend spent swimming on Saturday (3500m), golf at Dinosaur Mountain on Sunday (45 on the front 9 was decent for being rusty).

Great weekend getting the house cleaned up, great time with my father and Nickleman on the course.  Nick was great, the weather was great, the course was awesome - must be one of the best views in the area.

Absolutely one of the best values and a nice but challenging course.  Shot ok for being the first trip out since Christmas.  Paired up with two nice guys (father/son) and we were pretty evenly matched.  Hit a number of really great chips from near the green.  Putting was solid.  Duck hooked a few drives into oblivion, but each 2nd shot was right down the middle.

Friday:  ??

Saturday: 3500m (bonk day)

Sunday: Off - Golf

Monday Practice:

2000m  (33:00)
2000m  (31:00)
1600m  (25:00)

Total: 5,600 m

Weekend, is that you?

Camping on my mind

Really missing that camping experience.  Hate it when the budget comes before a strong opportunity to bond with the family.

This weekend took forever to get here.  Reading about the saddle shape of the universe and time/space anomalies makes me believe we were in some sort of physical paradox... anyway.

Golf with my father this Sunday - hitting some balls today to remove some of the rust.  Gonna be a great weekend.


Afternoon Practice:

2000 warm up
1 mile (timed)
1k (timed)
500 (timed)
2000 cool down

Total: 7100m

Paging Dr. Friday...

Ready for this weekend - Fo Sho

Watching the kiddos last night has completely wiped me out of energy.  Not even 2 chocolate chip cookies picked me up today.

The goal of a consistent 2 day practice is still nowhere near my sites.  Getting to work by 6am is a challenge to doing much before it.

Still loving the TI swim technique... it just feels so simple and smooth.  I need to develop a sense of time - it feels slow when I'm faster and vice versa.  This is great for longer easy swims, but a challenge to establishing a more consistent speed connection.

Pretty awesome to do 6400 last night and really not feel exhausted.  Tough right now to have the old sense of physical completion along with the neural imprinting required of TI.

ONE MORE RECOVERY DAY

Shoot, some ladders

PM Practice:

Time for some ladders, baby!

1 x 1500 m
2 x 1000 m
3 x 800 m
1 x 500 m


Total: 6400 m

Discovering Total Immersion

Discovering Total Immersion

I learned more about the sport of swimming in one afternoon than I had in 30+ years.  The Terry Laughlin lecture series on youtube and his Total Immersion method of swimming is incredible.

The first one is here (you can follow others as each one finishes).

http://www.youtube.com/watch?v=97b6XIntfcc

In some form, I was seeking this style of swim and had an epiphany early in this season's practice.  I just started to dramatically emphasize the roll and pull/kick combo to propel and remain streamlined.  It felt great.  Wasn't sure of the speed (time), but after last night's 4k easily done in just over 1 hour, I'm sure that it is the method I will seek to master.

There is a real elegance and power to the swim - very little churning and 'effort'.  The stroke is exactly what I want to look like doing long distance swims.  Of course I'll always love that out-of-the-water feel of fast free or fly - save that for the last 50 meters.

Last night was tough because I wanted to finish 8k, but I know Taressa is stressing out over the completion of her business plan for school and I wanted to at least try to help out with the kiddos.

Nathaniel was having a blast leaping from the chair to couch and was planning on going with me (sometimes he is Daddy's boy - it's not often so it's even more special).  But sure enough, he hit his shin right before I left and he needed ice and a Mommy's hug.

Night Off! - Recovery and eating.

Monday - Monday

Mondays done right.

It's simply too easy to just slide into the automatic state of believing a Monday morning is going to be tough.  Yes, factually, my muscles are sore and I would have preferred a few more moments of sleep.

You have to outsmart and use mental muscles to get over this.  I found a creative site to put the week into perspective.  Make a goal for the week and follow it.  Probably even better (as it suggested) to do this Sunday before so you're in the right mind environment.

So with all that, I'll try to establish my weekly goals - following the Covey method of Roles, Goals & Scheduling.  It will be my Monday morning standard.

Training will be after taking Nicholas to karate and exchanging cars.  My father has volunteered to order a part for the van and we'll put that together.  He is a great man and I never forget that.

Week of June 13:

Father:  Read to Nathaniel 3 nights this week.  Play with Addi with her new toys.  Make dinner 4 nights for everyone.
Taressa's Man:  Connect with her goals even more and allow her time to complete her work.  Pick up more responsibilities (dishes, laundry, front area cleaned up).
Training - General: Distance - controlled stroke work.  Try out the new water tunes.  (order headphones for the older one)
Consultant:  Phone every client - feel positive they are taken care of before I take a few days off work the next week.
Son: Make a better attempt at connecting with my mother's natural gifts and truly appreciate that my father lives so close - get out to at least hit some balls at the range if not play a round this weekend.


PM Practice:


1 x 4000m

1 x 1000m  -  Stroke work and concentration on a strong left arm pull - allow the rotation to propel, not muscle with my arms.  "EASY SPEED"



Total: 5000m

Sunday speed day

The basics:

AM

400 wu
5x100 descend (1:30, 1:25, 1:20, 1:20, 1:18)
5x100 descend (1:30, 1:28, 1:22, 1:19, 1:17)
800 easy

Total: 2200 m

Not bad for an 'off' day.

Catching up...

Been about 3 months of getting back to it (March 14th at the new gym).  Was pretty good to get my distance to over 6k per practice within a couple weeks.  Mostly distance work - a bit of a break with SD trip and some travel (and getting over a cold).

Today Taressa had class and the kids were at grandparents for some quality bonding at the pool and Chompie's (thanks to their gluten free diet for Nathaniel).  Great day to start my 2 a days.  Going to try to compose the best feeling for combination of speed work and distance.  Tried AM speed work and PM distance.  Liking the 2,000m sets to be able to recharge just a bit for the longer distances.

Morning sets were ok, met a guy named David who always swim with a t-shirt, big IM'er.  Good to meet people who are dedicated.  He's swum nationals and just turned 50.

AM Practice:

4 x 400m - descend (6:15, 6:08, 5:55, 5:50)
2 x 400m - descend (6:15, 6:10)

AM Total: 2400m

PM Practice:

3 x 2000m (middle set was time trial in 29:47)  first and last about 33:00

PM Total: 6000m

Day Total: 8400m

BlogSwim 101: Intro to BlogSwim

Found this on one of my StumbleUpon adventures and felt it put the choice to exercise in very simple terms.  Of course dedication to swimming long distances is much more than one hour and you are always reminded of the sacrifices others make as you pursue your goals.  To my loving family, I hope you know you are with me through most of my workouts.  Seeing you at the end is the ultimate reward.







Swim Workout Today:

5 x 2000 swims - decline throughout the workout
finished 4 at paces of 36:00, 31:00, 32:00 & 37:00
Last one just wasn't in me.  Had to listen to my body (dead arms).

Total: 8,000m (4.97miles)