Friday, February 28, 2014

"4x" Workout

Today I came up with the "4x" theme.  I think it is one that I would like to have done.  I guess that is usually how I write my workouts anyway.  Here is the workout:

Warm Up:
100 Kick
200 Drill Stroke
300 free build by 100's

Main Set:
4x25 no breath (or 1 if you need it) @:35
rest ~:45
4x50 overkick down/regular swim back@1:00
rest ~:45
4x75 IM without the free @1:40
rest ~:45
4x100   50 moderate (~85%)/50 sprint (~95%+) @1:50
rest ~:45
4x200 Pull (strong front catch and back finish) @2:50

4x125  IM ~ Rotate the 50 stroke throughout (ex: #1--50 fly, 25 back, 25 breast, 25 free; #2--25 fly, 50 back, 25 breast, 25 free; etc.) @2:15

2,900 total yards

I get to play water polo tonight with the Olympus High team.  It will be fun to play in a more relaxed setting.  Masters pick-up is a little too aggressive for me.  Besides, a lot of the players like to show-boat and don't pass very much.  So this should be a lot of fun!

Thursday, February 27, 2014

Seeds Planted!



I believe that spring has started, these are the first flowers of the year. (Feb. 25, 2014)
I got my first set of seeds started today.  I had planned to do them a few weeks ago, but I made sure to get it done today.  I was hoping to follow the "moon" planting times that I got from the Farmers Almanac (http://www.almanac.com/gardening/planting-dates/UT/Salt%20Lake%20City) but I didn't quite make it. 

I planted about 20 peat pots of seeds.  Here is the list:

celery~2
eggplant~2
green onions~1
cabbage~1
bell peppers~4
jalepenos~3
roma tomatoes~8
beefsteak tomatoes~2

I still want to get some Sweet 100 Tomato and yellow bell pepper seeds.  I have some cherry and pear tomato seeds, but I really like the sweet taste of the Sweet 100's.  This is just the first two groups of seeds.  I have a few more to plant in the coming weeks.

And yes, Momma, I did start some for you too.
Here is a photo of my awesome greenhouse that my husband made me. 

Hard Swim

This morning's workout was very hard.  I am so tired.  I am not sure how I will make it through today.  Good thing I don't have to work.  Maybe the BEBE will take a nice long nap like she did yesterday.  Then I could too! 

Warm Up:
400 S/K/D/S ~ this means swim/kick/drill/swim by 100

6x75 kick descend 1-3 @1:30

6x50 drill (3 right~3 left~3 double) @1:00 The arm you are not using stays in front and try to keep it in the correct position for a normal stroke

Main Set:
3x300 @ 4:00 (had about :14 sec rest)
3x200 @ 2:40 (2:24, 2:26, 2:26)
1x100 @ 1:20 (1:09, 1:10, 1:11)

200 Cool Down

I am struggling a bit right now.  I have a friend I swim with that is faster than I am, and it is frustrating me.  It helped when I couldn't see her.  So I swam right by the lane line and looked at it when I breathed.  That helped me swim my race and not try to compete with her.  I know that she swims much more than I do, so she should be faster.  But I still feel disappointed that I am not faster.

Wednesday, February 26, 2014

FInally Swam this week

I had to rush to work this morning, so I didn't have a chance to post my workout.  Our team president coaches on Wednesday, Shawn.  I like his workouts.  He tends towards the long distance, though.  Here is the workout:

Warm Up:
 200 Free
100 Kick
200 IM
100 Kick

16x25 (2 Free @ :30 ~ 2 kick @ :40)x4

Main Set:
4x25 @:25
2x100 @ 1:45
4x25 @:25
200 IM @ 2:50
4x25 @:25
300 Pull
4x25 @:25
400 Pull
4x25 @:25

100 Cool Down

2,600 yards total

There should be another good one tomorrow.  Tom coaches and his workouts are always interesting.  I have to get up early the rest of the week because I slacked off and didn't go once until today.  I cannot have another 4,000 yard week.  I hope to make up some of the missed yardage in the next couple of weeks.  That means I had better get up on time!

Monday, February 24, 2014

Homemade Deodorant ~ Day Two

I finally did it. I made my own deodorant.  I used this recipe:  http://www.budget101.com/tips-tricks/chemical-free-homemade-deodorant-4166.html.  It was super easy.  And thanks to my friend Jamie, I didn't have to buy any vitamin E or Lavender oil to test it out.  I will definitely be buying some in the future! Make sure to use cooking tools separate from your food tools.  Although none of it is bad to eat, the beeswax is very challenging to remove.  I used a new steel bowl as a double boiler and it work like a charm.  But it will definitely not be used for food cooking...just cosmetic cooking.

Here are the ingredients and instructions:

"4 Tbs. Coconut Oil
12 drops Lavender Essential Oil
3 drops Vit E Oil (or the contents of 1 vitamin E capsule, just prick it with a needle & squeeze)
2 Tbs. Baking Soda
2 Tbs Corn Starch or arrowroot powder
2 tsp Grated Beeswax or beeswax pellets
1 Empty Deodorant Container

In a small saucepan combing the coconut oil and beeswax over very low heat, alternatively you can use a double boiler, but don't use the microwave for this one. The coconut oil will melt quickly, the beeswax will take a few moments.
Remove from heat, cool slightly, and stir in baking soda, cornstarch, vitamin E and lavender essential oil. It is imperative that you use True Essential oil and NOT a fragrance oil. The lavender offers antibacterial properties in addition to a great scent. The beeswax will help your finished product stay firm in the container. The vitamin E is a natural preservative."
**this is directly taken from www.budget101.com.**  I think I might also try adding some tea tree oil next time.


So far the results have made me pretty happy.  Admittedly it is only the second day, and it is winter.  But I am always hot, and the ladies at work really like the heat up.  The first day I put it on as usual, after I put my shirt on.  I usually do this to keep those nasty deodorant lines from showing up on my nice shirts.  Well, that doesn't work with homemade deodorant.  I also used too much.  So I ended up getting an oily mess on the armpits of my shirt.  This also left me smelling a bit tropical.  At least Matt thought I smelled like coconut.  I thought I smelled like a strange mix of lavender and beeswax.

Today I made sure to put it on lightly and before my shirt.  I gave my pits plenty of time to absorb the healthy coconut oil.  I didn't have any problems this time with oiliness.  I also do not smell tropical.  Most importantly, I don't have that sweaty armpit smell either. 

I have looked into this many times before.  The problem I always have is that there are too many recipes and options to choose from.  This time I got the recipe from my cousin Stephie.  And I just went for it.  I hope that I keep loving it so much!

The last great thing about this was that I needed beeswax...which I didn't have.  So I got to visit Sprouts Farmers Market for the first time.  What a great store!  It reminds me of Whole Foods when it was Wild Oats.  Small and unique.  I loved the bulk bins and the coffee was on sale!  I will definitely be going back there! 

Bonus~there is an emergency supply store next door which is also pretty cool...they have some dehydrated water.  All you have to do is add water....get it? Just add water...I thought it was hilarious, once I realized it was joke!

Next cosmetic project is lip balm!  Orange maybe?  What flavor would you choose?  Any recommendations?

Saturday, February 22, 2014

4,000 Saturday

I am way behind on my yardage this week.  Amelia got sick and Matt was on a business trip.  So today was the first and only time I swam this week.

Here is what Laura gave us to do:

300 Warm Up

8x50 IM down/Free back @ 1:00

4x125:  25 easy IM/75 moderate free/25 Fast IM @2:00

Main Set:

400 pull free
4x100 80% stroke @1:45 (I held ~ 1:22)
300 pull free
4x75 90% stroke @1:20 (I held ~ :57)
200 pull free
4x50 95% stroke @1:00 (I held ~ :35
100 Free
4x25 100% stroke @:30 (I held ~ :15)

50 easy

8x50 kick w/fins @:55

400 Cool Down

4,000 yards total

Friday, February 21, 2014

Only pool day this week

So far this is the first day I have been to the pool all week.  The little baby got sick for the first time and the husband was on a business trip.  Needless to say, I didn't have a lot of free time this week.  So here is the workout from this mornings practice.  I will be swimming tomorrow morning if anyone wants to join me. I love Saturday workouts. Maybe it is the later time.  But it might be the longer hour and a half that I like.  Probably both!

Warm Up:
 300 choice
100 kick
200 stroke (no free)
100 kick

6x75 @2:00 (1:30) Kick (focus on using the big thigh muscles!)

  by 25  1--small kicks
             2--big kicks
             3--regular fast kick

Main Set: 10x100 (or 14)
4 @ 1:55  (1:45)
3 @ 1:50  (1:40)
2 @ 1:45  (1:35)
1 @ 1:40  (1:30)

Or if you are doing 14, do 4-4-2-2-1-1

50 Easy

2x200  Pull (1st 25 of each 100 fast/75 moderate) @:30 rest

2,600 yards total

Saturday, February 15, 2014

Killer Saturday!

I know I am working hard when my legs and hands start to tingle.  I really enjoyed Jamie's workout today.  I like Saturday practices because they are not too early and they are 1 1/2 hours, so I can get more yards.  I am up to 9,900 yards this week!  Pretty good for me.  Here is the workout:

400 warm up

16x25 IM Drill (five of each except one of free)

Main Set: (I did about 200 easy in here too broken up after the fast free 100's)
*4x100 Free @1:20 (I held about 1:12-1:14)
4x50 Rolling IM @:50
*3x100 Free @1:25 (I held about 1:11-1:12)
1x200 50 Stroke/50 Free @1:40
*2x100 Free @1:30 (1:07 & 1:06)
1x100 IM Fast (1:14)
*1x100 Free Fast (1:04)
*My base pace was 1:20 you can choose one that works for you, then add 5 sec. each round but swim faster as you get more rest)

200 Easy

3x300 pull descend

4x50 kick

200 cool down

4,000 yards total

Friday, February 14, 2014

Distance Day & RV Shows

Today was a bit of a distance day, with the main set being 500's.  We also worked on breath control.  There is a meet tomorrow at Fairmont.  Today is the last day to sign up for it.  I will not be swimming, but I will probably come at the end to watch. 

Warm Up:
300 choice
200 reverse IM drill
100 kick

12x25 @:30  Back or Free
      focus on streamline off the walls and dolphin kicks
      1-at least 1 dolphin kick
      2-at least 2 dolphin kicks
      3-at least 3 dolphin kicks
      etc. up to 12 dolphin kick on the last one

Main Set:
3x500 @:30 rest
   1~breathing every 3/5/7 by 50 (or 2/4/6/ or 3/5/5)
   2~strong pull ~85% effort level
   3~fast negative split (you can pull if you want to)

4x75 @1:45
by 25
     kick
     stroke other than free
     sprint (choice of stroke including free)

Cool Down

2,600 yards total + cool down


We went to the RV Show yesterday.  I liked it, but Matt was hoping for more pop-up trailers to look at.  There were a few.  But most of the ones there were HUGE.  It was nice to see them in person and get a feel for what they are like. 

The show is mostly for older people who can drop ~$100-200K on a fancy "home-to-go".  Some of those trailers and RV's cost more than our house!  It is incredible what they are putting in them these days.  I saw one with a master suite, fireplace, and washer/dryer!  It was amazingly opulent.  I am not sure if it is even considered camping anymore?  I was having a hard time finding a pop-up trailer that didn't have a shower.  (They take up too much room!)

Now we have some good ideas and maybe we will get a new camper trailer this year.  Let's go camping!

Thursday, February 13, 2014

Rockin' 200's

Today was one of Tom's workouts.  I really liked it.  I think I might be a 200 free swimmer after all!

Warm Up
400 swim/kick/drill/swim (I was late as usual, so I did this after the main set)

4x50 @1:10 8 kick on your side while slowly sliding your arm up
4x50 @1:00 golf--stroke count + time = as low as possible

Main Set:  6x200 @2:50
1-positive split (I did ~1:12 on the first 100)
2-all arms
3-all legs
4-perfect arm/leg balance
5-negative split
break
6-ALL OUT (I went a 2:17!)

50 easy

10x50 @:50 stroke (I did backstroke)

Grand total of 3,000 yards


Monday, February 10, 2014

Finally a Monday workout!

I have been having such a hard time getting up on Mondays for practice.  But I had to today because Matt was supposed to go out of town (he has a bad cold so he is not going).  Today my friend coaches and she happily watched Amelia while I swam.  It was a bit distracting for me.  It you know me well, you will know that I am a worrier.  But she did great and loved hanging out at the pool with Jamie!  I was surprised she didn't go back to sleep,but she did on the ride home.  Here is today's workout:

8x50 stroke drill/free by 25 (I did all breast)

4x125 pull @ 2:00 last 25 back

8x100 focus on kick @1:45
   1-40%
   2-60%
   3-80%
   10 sec. break
   4-100%

2x300 :30 rest
  [100 free, 100 IM, 100 fast free]

400 cool down

(Of course the 400 was supposed to be warm up, but I got in late)  I am up to about 5.5% of my goal for number of miles to swim in 2014.  I am participating in the USMS Go the Distance event.  I got to set my own goal of 425 miles.  I am way behind pace~and the program tells me every time I enter a workout.  But I am not worried.  With my Bear Lake swim training schedule, I will be increasing my yardage soon enough!

On that note, I am excited to say that registration for the Bear Lake Monster Swim opens on March 1st.  I cannot wait to sign up!

Saturday, February 8, 2014

Late-Start Saturday

Yeah!  We started the later Saturday practices today.  I didn't have to get up super early to swim, and it was phenomenal!  Amelia woke me at just before 6 am.  I wanted another 20 minutes or so, but I had no problem staying up after feeding her (she has been have a rough time at nights lately because of her first tooth coming in).  We had a new coach today named Laura.  I swam with her at the U.  I think she gave us a wonderful workout!

Warm Up:
300 swim
200 Kick
100 Drill
(150 Swim--this was extra because everyone else was still warming up)

12x50 IM/Free @:55

Main Set:
500 (50 fast/200 pace)
(I think this is where I did the extra 50 easy)
10x50 @:50 descend 1-5
500 (25 fast/75 pace)

8x75 Kick/Stroke/Free @1:20

5x100 @1:20 Strong (I averaged 1:12)

200 Cool Down

4,200 yards total

One last thing about swimming.  Tom gave me the suggestion of trying to kick bigger (wider) when I want to kick faster/stronger.  I didn't think it would work; however, I felt much faster and stronger.  Now, I didn't watch my time, I just went off the way it felt.  I was surprised how much harder I was kicking.  I know becaues my legs are still tired!  I definitely used my leg muscles better.  Thanks, Tom!

Friday, February 7, 2014

IM Day!

I love IM!  I wish I could have gotten in with my swimmers today.  I had one new swimmer, she is the mother of my swim-friend from long ago!  I love when people come visit me like that.  I think that she will make Fridays at Olympus Masters a regular event.

Here is the wonderful IM day.

300 choice warm up
200 kick

8x25 fast-easy/ easy-fast @:30

Main Set (4 times-IM order by round)
25 Fast @:30
50 Drill @1:00
75 Build to ~85% @1:30
100 Fast @2:00
:30 rest after each round (you can drill or use fins on the fly if necessary)

2x300 pull (swim them by the following pattern [by 50])
       1-Stretch
       2-Build
       3-Hammer (all out)
       4-Nail (everything you've got!)

200 Cool down

2,500 Total yards

Thursday, February 6, 2014

Thursday Morning & Revisited Project

I was lucky to get up this morning.  The baby-girl is getting her first tooth and keeps waking up every 3 hours.  Luckily last night it matched my sleep schedule exactly.  Well, almost.  After the 3am feeding, I couldn't fall asleep again until after 4:30am.  I almost got up and kind of wish I had.  But it all worked out to me swimming this morning.

Workout
200 Warm Up Swim/Kick/Drill/Swim by 50

800 Kick w/fins every 3rd 25 fast

6x50 Kick streamline under water down/swim back @1:00 (I actually did the last one on my back!)

6x75 swim focus on kicking (this was a difficult challenge for me, I don't think about my kick very much)
     1: 40%  Increase your kick force each 25
     2: 60%
     3: 80%

6x100 odds easy @ 1:40/evens fast @1:20 (1:06, 1:07, 1:04--these were great times for me! I was aiming for under 1:10 and I blew that goal out of the water!)

 150 Cool Down

2,600 yards total

Project Revisited
 My little girl is not so little any more.  She has outgrown all the cloth diapers that I made for her.  I am trying to figure out what do to.  The Thirsties inserts fit so well.  I might just make a few in size one and then a couple in size two.  I also want to make them single layers.  That way I can add them together if I want to.  I have thought about changing the material that I have been using because the Thirsties are made of fleece and hemp(?) and they absorb so well.  But I have a package of larger cotton diapers that I need to use.  I have been trying to work on this project for weeks.  It has been my excuse to why I have been using so many disposables (that and working).  I don't think it is a very good excuse (neither of them).  I should change that.

I will post photos when I have them done, hopefully this weekend.

Tuesday, February 4, 2014

Phase 2 begins and a healthy breakfast

Today was a good practice with a new coach.  He has his own triathlon club/business.  So this will be good for me.  He will have some good insights into open water and long distance swimming.  I also start my second stage of my training this week.  That means that I will swim 3 days a week and aim for 10,000 yards per week.  I am not sure if I can make that many yards, but I will try.  I should also start doing yoga to increase my flexibility. 

Warm Up:
300 Free
200 Stroke

8x75 Kick on side/drill (shark fin)/swim @1:20

Main Set (4 times) all on 2:50
200 fast
200 recovery (the first one was a 150)

8x25 sprint @:30 backstroke

150 Cool Down

3,000 yards total


So, I also wanted to give my breakfast routine.  I cannot go without a big breakfast.  I eat the most healthy in the mornings, if only I could stay this healthy throughout the day!

This is how I eat in the mornings:

On the way to swimming:
1 glass of 1% milk with 3-4 tablespoons of Carnation Instant Breakfast

 On the way home from swimming:
a big banana

At home:
delicious oatmeal (here is a link to my recipe:  http://thelewisfamilyrecipeclub.blogspot.com/2014/01/kims-favorite-oatmeal.html )

Sunday, February 2, 2014

Friday's missed workout

I was a little too busy to post Friday's workout on Friday.  So I will do it today.  I tried to make a workout that was not too hard, but had some good elements to get ready for the meet on Saturday.

300 warm up

12x25 drill (1-straight arm drill/2-scorpion/3-catch up)

12x50 Kick 1-fast/easy; 2-easy/fast

Main Set: make the fast really hard and the easy recovery (:05-:10 rest on the short ones and :10-:15 on the longer ones)
25 fast
50 easy
50 fast
100 easy
100 fast
150 easy
150 fast
200 easy
200 fast

cool down

2,425 yards

Saturday, February 1, 2014

Ground Hog Meet Completed!

We hosted our very first Masters Swim Meet today!  It was a blast and although it went really fast, I had fun and swam pretty well.  We had about 35 swimmers.  We even had a few from out of state.  I made a new friend with a gentleman named Chris with Mountain View Masters in California.  I was super excited to have such a great meet with all the Utah Masters swimmers. 

So, my races didn't go quite as planned.  I thought the 1,650 would be good and the 100 IM and 50 Back would be rough.  It was quite the opposite.  I don't think that I warmed up enough for the mile.  And I haven't swam in a meet for a long while, so I was extra nervous.  My times were all pretty decent though.

Warm up:

~400
5x50 pace

Before the 50 Back
~150

Races:
1,650
100 IM
50 Back
(I also swam the 50 Free in the medley relay)

Next meet will be in April at the new Olympus pool!  I will plan a much better warm up for that one!

Oh, my husband and baby daughter counted for my mile.  I loved it!  It was wonderful having them there to support me.