Thursday, January 22, 2015

Thursday January 22, 2015

This morning the main pool at the Texas Swim Center was divided by a bulkhead into two eight lane, 25 yard courses, which is a very fast configuration. I shared a lane with Julie, Katy, and Tyrone. Whitney coached.

Warm up:
4 x (10 x 25), varying intervals, a mix of free, kick, stroke, and breath control.
Main set:
30 x 100 as 3 x (9 x 100 @ 1:15, 1:00 rest, 1 x 100 fast, 1:00 rest); went second in the lane and held 1:11 on round one, 1:09-1:10 on round two, and 1:08 on round three. On the fast repeats I went 1:06, 1:05, 1:04. This was my best set yet on that interval. 
1 x 50 easy (there was more but it was time to go to work).

Wednesday, January 21, 2015

Wednesday January 21, 2015

Lifted weights Monday night and swam at the Texas Swim Center yesterday morning. I shared a lane this morning with Tyrone, Dick, and Katy. Whitney coached.

Warm up:
8:00 swim
4 x 25 @ :40
6:00 pull
4 x 25 @ :40
4:00 kick
Main set, twice through, with "tight intervals" for the stroke repeats:
4 x 25 fly @ :25
1 x 200 @ 75%, went 2:25
:30 rest
4 x 50 back @ :50
1 x 200 @ 80%, went 2:24
:30 rest
4 x 75 breast @ 1:15 (a little to tight an interval; I felt a twinge in my left trapezius during this set)
1 x 200 @ 85%, went 2:24
:30 rest
4 x 100 IM @ 1:30, held 1:20-1:22
1 x 200 fast, went 2:13 which actually felt good

I had a 7:00 meeting so I missed the second round which was just as well since my trapezius was still a bit tight.

Monday, January 19, 2015

Monday January 19, 2015

Rested yesterday after five consecutive long course practices at UT. Since there was no practice this morning at the Texas Swim Center due to MLK Day, I swam at Life Time with Ben in the indoor 25 meter pool. I had noticed some left shoulder soreness on Saturday, but it was gone today.

Warm up:
400, 300, 200, 100
Main set:
10 x 150 @ 2:00; held 2:01 on the first few, then held 1:59-2:00 on the next six and went 1:56 on the last one
100 easy
10 x 100 @ 1:30. This is one of my favorite test sets; when I can hold under 1:20 I am meet ready. I held 1:18-1:19 and went 1:17 on the last one.
100 easy
10 x 50 @ 1:00, odds strong (400 race pace), evens easy; held :36 on the odd ones
100 easy

4300 meters

Thursday, January 15, 2015

Toughest. Set. Yet.

It has been awhile since I last posted, but I have been training consistently (if not consistently fast). In November I was out of the water for five days due to a minor infection; my performance when I came back was very inconsistent over the next several weeks. This week, however, has been solid. The pool at UT is set up long course for the Arena Pro Swim Series; this morning our team had four lanes to accommodate 38 swimmers, so it was a bit crowded. I swam in the fast lane with David, Ande, Todd, Ben, Larry, Sharon, Mike, Ishmael (visiting from Colorado), and James. Whitney coached.

Warm up:
6 x 150, a mix of drills
Main set:
10 x 100, 2 @ 1:35, 2 @ 1:30, 2 @ 1:25, 2 @ 1:20, 2 @ 1:15; I did not make the 1:15 interval (equivalent to 1:05 in yards)
1 x 400 pull, buoy only, DPS; averaged 37 strokes/50
15 x 100, 3 @ 1:20, 3 @ 1:25, 3 @ 1:30, 3 @ 1:25, 3 @ 1 :20; made all of them on these intervals, without a doubt the toughest set that I have swum successfully since college.
1 x 400 pull, buoy only, DPS.
12 x 50 @ 1:00, odds fast/easy by 25, evens kick


Wednesday, November 5, 2014

Wednesday November 5, 2014

Swam 4000 yards at Barton Springs on Sunday, then swam at UT on Monday and Tuesday. Lifted weights last night. This morning I shared a lane in the main pool with Ben, Victoria, Mackenzie. Whitney coached.

Warm up:
4 x 50 alternating with 75 @ 1:00
4 x 25 @ :30, six strokes fast fly
4 x 100 @ 1:30
4 x 25 @ :30, six strokes fast back
4 x 150 @ 2:00
2 x 25 @ :30, six strokes fast breast
Main set:
2 x (4 x 150 kick with fins @ 2:30/4 x 25 underwater @ :45/4 x 100 kick with fins @ 1:40/4 x 25 fly no breath @ :45)
! x 800 pull as 150 moderate/50 fast, went 9:23 (1000 race pace), a practice PR.
100 easy

Tuesday, November 4, 2014

Fast Friday October 31, 2014

Swam in the main pool at UT which was set up for a meet this weekend. Shared a lane with Ben, Kristy, and Christine. Whitney coached. The main set was swum in heats from the blocks.

Warm up:
1 x 500, 5 x 100, 10 x 50, 20 x 25
Main set:
3 x (1 x 200 fast/1 x 400 easy); went 2:11, 2:11, 2:12
1 x 50 fast, went :27, which was only about :01 faster than the first 50 of my 200s. I am not a sprinter.

I have decided to skip the scm meet at the Woodlands next weekend and focus on Nationals in the spring.

Tuesday, October 28, 2014

Tuesday October 28, 2014

Swam 3600 yards at Barton Springs on Sunday and made practice yesterday but had to leave early for a meeting which as it turns out had been cancelled. This morning I shared a lane in the main pool with Tyrone, Joe, Sharon, and Mariah. Whitney coached.

Warm up:
1200 total, a mix of kick and swim
Main set:
3 x (4 x (choose your distance) kick @ 2:00, 1 x 25 fast from a dive, 1 x (swim or pull for 6:00 @ mile pace); round one was fly kick, round two back, round three breast. I kicked 100s on 2:00 and pulled 500s on 6:00, descending them 5:52, 5:49, and 5:46 (a practice PR).
10 x (choose your distance) @ 1:15; I swam 4 x 100s then left for work as we started practice at 6:30 and it was already 7:45.