Friday, July 31, 2009

Friday July 31, 2009

Swam at Nitro with David, Steve, Eryn, and Melanie. The pool was set up long course.

800 swim, worked on weak side breathing
8 x 50 kick with fins @ :50
8 x 150 pull @ 2:30, fastest was 1:56
4 x 200 @ 4:00--#1 straight, #2 broken :15 at the 100, #3 broken :05 at the 50, and #4 straight; went 2:46, 2:44, 2:42, 2:41
100 easy

Thursday, July 30, 2009

Nothing special

Swam at Nitro with Steve, next to Greg and Jeanne. The pool was set up long course. Water temp was 82. We really don't have a coach on deck (Clint gives instruction to a handful of novice swimmers in the lesson pool and tells us when our time is up), but Mike Koleber writes our workouts on a white board the night before.

500 swim, 500 kick
10 x 50 @ 1:00, worked on six beat kick and weak side breathing
10 x 50 @ 1:00 pull
10 x 50 @ :55, worked on six beat kick and weak side breathing again, averaged :40
10 x 50 @ 1:05 choice, odds fly, evens easy back; averaged :40 on the fly
100 easy

Wednesday, July 29, 2009

Howdy!

That is how you are greeted as you walk through the A & M campus--a really nice tradition.  While I was there, I also learned about the Corps, Aggie Muster, the Twelfth Man, and Midnight Yell, all great traditions, too.  I am ready to trade in my crimson for maroon.  And, of course, I swam at the natatorium (for free) last night and again this morning.  The pool was set up long course, with a water temp of 80 degrees, and I even had a lane to myself.

Tuesday night:
800 warm up
200 kick
4 x 200 pull @ 3:30, held 2:41
3 x 200 swim @ 3:30, held 2:48
2 x 200 swim @ 3:30, held 2:46
1 x 200 swim @ 3:30, went 2:46, HR 160 (felt bad on this set, maybe because I'm not used to swimming in the evening, or maybe because I hadn't eaten much during the day)
100 easy

Wednesday morning:
400 swim
8 x 50 drill @ 1:00
10 x 100 swim @ 1:40, held 1:21 (but not easily), HR 160
100 easy
8 x 50 @ :45
100 easy

Monday, July 27, 2009

Monday July 27, 2009

Lifted weights and did crunches yesterday, then played volleyball with my kids in the Life Time gym. Swam at Nitro this morning with David, next to Steve and Greg.

600 swim, 300 kick
6 x 250 pull @ 4:00; I descended 1-3 and 4-6, fastest was 3:20
6 x 150 swim, middle 50 sprint kick in streamline position, @ 2:30--not a lot of rest on these
4 x 50 @ 1:00, odds fast, evens easy, went :34s on the fast ones
100 easy

I will be with my daughter in College Station on Tuesday and Wednesday as she registers for classes. Gig 'em!

Saturday, July 25, 2009

Saturday July 25, 2009

Slept in this morning and swam in the indoor 25 meter pool at Life Time with my daughter.  

400 warm up
8 x 25 kick @ :35
400 pull, breathing 3/5/3/7
4 x 75 @ 1:30, drill/DPS (15 SPL)/build by 25
Main set, 3 x 4 x 150 @ 2:30
1st round held 2:00
2nd round held 1:58
3rd round held 1:55, went 1:54 on the last one
100 easy

Friday, July 24, 2009

Friday July 24, 2009

Swam at Nitro with Steve, David, and Tom. The pool was set up long course.

600 swim
8 x 50 kick @ :50
Main set, which I decided to pull:
400 easy, 400 for time, went 5:15
300 easy, 300 for time, went 3:57
200 easy, 200 for time, went 2:35
100 easy, 100 for time, swam this one and went 1:15
4 x 50 @ :45
100 easy

Have not really cranked on a pull set like that since Carter was in the White House. I have to thank my physical therapist (Jennifer Smart) and the orthopedic surgeon who referred me to her (instead of recommending an operation).

Thursday, July 23, 2009

Thursday July 23, 2009

Swam at Nitro with David and Tom, next to Steve. The pool was set up long course.

500 swim, 300 kick
3 x 300 pull @ 5:00, breathing 3/5/7 by 100, descend; went 4:20, 4:10, 4:04
4 x 200 IM @ 4:00, drill one 50 of each 200
8 x 100 IM @ 1:45, average 1:27
100 easy



Wednesday, July 22, 2009

Wednesday July 22, 2009

Swam at Nitro with Steve, Greg and Louis. Tom coached. The pool was set up long course.

500 swim, 500 kick
5 x 100 pull @ 1:30
500 swim, went 7:22, then 2 x 50 kick fast with :10 rest in between
1:00 rest
400 swim, went 5:49, then 2 x 50 kick fast
1:00 rest
300 swim, went 4:20, then 2 x 50 kick fast
1:00 rest
200 swim, went 2:46, then 2 x 50 kick fast
1:00 rest
100 swim, went 1:15.1
100 easy

Tuesday, July 21, 2009

No end in sight

At this point, I am not sure which is worse: the story on msnbc.com about the arrest of a Harvard professor at his home in Cambridge, arguably the victim of racial profiling, or the readers' comments that followed. On the heels of the widely publicized story earlier this month about the inner city kids in Philadelphia who were asked not to return to the swimming pool at the Valley Club, it should be obvious that the election of an African-American President does not signal an end to racism.

Swam at Nitro with David and Steve. Tom coached. The pool was set up long course.

800 swim
8 x 50 kick with fins @ :50
8 x 50 pull @ :50
3 x 200 IM @ 3:30, held 3:11, felt sluggish on these
2 x 200 IM @ 3:15, went 3:04 and 3:05
1 x 200 IM, went 2:55--possibly a workout PB
8 x 50 @ 1:00, odds fast, evens easy, averaged :36s on the fast ones, went :34 high on number 7
100 easy

Monday, July 20, 2009

More boring swim stuff

Swam at Nitro next to Steve, Tom, Eric, and Jordan. The pool was set up long course. We had our own lanes again.

500 swim, 400 kick
4 x 250 @ 4:30, 100 free/50 fast kick/100 free; held 1:23s on the first 100 of each 250 but went 1:21 on number four
4 x 250 @ 4:15, 100 free/25 "surf" kick, 25 head-up free/100 free; held 1:21s on the first 100 of each 250
10 x 50 @ :50, odds 400 race pace (held :38s), evens easy back
100 easy

Sunday, July 19, 2009

Sunday July 19, 2009

We modified our call rotation so that we have two physicians sharing call on weekends. Consequently, after rounds I was able to join my family for breakfast at the Counter Cafe--one of our favorite spots--and later went to Life Time for a swim.

800 swim, 200 kick, 500 pull
Main set, "Double Up"--50/100/200--three times through on 1:00 base/50
Round one:  :42/1:24/2:48
Round two:  :38/1:18/2:38
Rested an extra minute,
Round three: :37/1:16/2:31
150 easy
8 x 25 fly @ :45
100 easy

Saturday, July 18, 2009

Saturday July 18, 2009

Swam at Nitro this morning next to Chuck, David, Steve, Tom, and Louis.  We had our own lanes since the turnout was light.  Several swimmers were at Zones in Houston.

500 swim, 300 kick, 400 pull
Main set, three rounds of 50/100/150/200/150/100/50:
Round 1 moderate free @ :50 base
Round 2 kick with fins @ :50 base
Round 3 free @ :45 base, went :38/1:22/2:07/2:47/2:05/1:23?/:42?
100 easy

Lifted weights and did crunches at Life Time after I finished rounds.  I plan to continue lifting at least twice weekly.

Thursday, July 16, 2009

Thursday July 16, 2009

Lifted weights last night. Swam at Nitro this morning with Kirk, next to Greg and Eryn. The pool was set up long course.

400 swim, 400 kick
16 x 50 @ 1:00 drill/swim by 25
10 x 150 @ 2:30, decided to work the free--
Odds fly/free/back, held around 2:17
Evens free/back/free, held 2:08s
100 easy

Tuesday, July 14, 2009

Tuesday July 14, 2009

Swam at Nitro with Greg and Lynne. We chose the free option instead of the IMs for the main set. The pool was set up long course.

800 swim
8 x 50 kick @ :50
8 x 100 pull @ 1:30
4 x 300 @ 4:30; not enough rest to descend these, so I held 4:17s
8 x 50 @ 1:10, no breaths first 25/easy second 25

Monday, July 13, 2009

Three miles


Swam at Barton Springs yesterday with Lynne (Smith, Channel swimmer), Jack Lee and Henry McCreedy. The water there is a constant 68 degrees which feels pretty good this time of year. We began at 5:30 am when it was still dark and finished around 7:15. We swam a total of 14 laps, 400 meters in length, to equal 5600 meters, my highest total in Masters swimming. Felt like I could have swum a few more laps when we finished.

This morning I swam at Nitro with Tom and Larry, next to Steve, David and Lynne. The pool was set up long course.

600 swim, 300 kick, 300 pull
10 x 150, odds free (technique) @ 2:30, evens choice/kick without board/free by 50 @ 2:45
10 x 50 @ :45, held :39-:40
100 easy

Friday, July 10, 2009

Hot town, summer in the city

Swam at Nitro with Larry and Tom, next to Steve, Kirk, and David. The water was warm. We modified the workout because it didn't look like much fun (the main set as written was 500/400/300/200/100 without any intervals). Clint didn't seem to notice. The pool was set up long course.

1000 swim
500 kick with fins
400 pull, then 4 x 100 @ 1:30, pretty ugly, averaged 1:24
300 pull, then 3 x 100 @ 1:30, about the same as the first four
200 pull, then 2 x 100 @ 1:30, went 1:19/1:20, experimented with a higher elbow on the recovery which I think helps me rotate more (if I'd had a coach on deck he would have been able to tell me)
100 pull, then 1 x 100, went 1:17 (I didn't sprint this one)
100 easy

May sleep in tomorrow and swim in the nice cool waters of Life Time. I think I am a short course swimmer. Or maybe I am just getting old.

Thursday, July 9, 2009

Flying away...

To New Zealand. Or maybe France. I was in the doctors' dining room today and overheard two physicians discussing Sarah Palin. One said, "She had some really good ideas." Then perhaps she should have expressed them using punctuation and words you can find in a dictionary. The other one replied, "They [the media?] just scared the **** out of her." The woman who shoots wolves from a helicopter and can field dress a moose? Coincidentally, last night I began reading The Family: The Secret Fundamentalism at the Heart of American Power by Jeff Sharlet. They speak English in New Zealand, but I can brush up on my French with Rosetta Stone.

Swam at Nitro with Steve, David, and Tom. Water temp was 86, which is too warm. The pool was set up long course.

800 warm up, every 4th 50 nonfree
4 x 100 kick with fins @ 1:45
4 x 150 pull @ 2:30 breathing 3/5/7 by 50
8 x 100 fly/back @ 2:00
8 x 50 nonfree @ 1:30, swam odds fly and averaged :39s, evens back
100 easy

Wednesday, July 8, 2009

Read the sign

Not a great workout for me this morning. Felt sluggish during warm up--possibly still recovering from weights on Sunday, the set of 300s on Monday, and the long course fly yesterday. Actually had my own lane at Nitro today because the age groupers came in later than usual. Swam next to David on one side and Greg on the other. Tom coached.

200 swim/100 kick
200 swim/100 pull
6 x 50 @ :50, build

Main set, 4 x through:
4 x 50 @ :55 descend
1 x 200 for time, negative split
1:00 rest

600 kick with fins: 50 easy/50 hard, 100 easy/100 hard, 100 easy/100 hard, 50 easy/50 hard
100 easy warm down

Held 2:40s on the 200s (splitting 1:19/1:21). Had a much better set of 200s at Life Time (short course meters) two weeks ago, averaging 2:40 for a set of three 200s @ 2:50. My HR today after the third one was 156 which means I was still only in the En2 training zone (despite my perceived level of effort).

If you find yourself near the Embarcadero in San Francisco, check out the Fog City Diner. Cool decor, great comfort food, and they do take American Express.

Tuesday, July 7, 2009

Tuesday July 7, 2009

Swam at Nitro with Steve, Kirk, David and Tom. The pool was set up long course. The thermometer read 82 degrees, but the water felt warmer than that. Still better than an outdoor pool.

400 swim, 400 kick
8 x 100 pull @ 1:30, held 1:18-1:19
8 x 200, odds 100 fly/100 back, evens 50 back/150 free, @ 4:00
100 easy

Would like to be able to swim smooth 100 fly repeats long course; not quite there yet.

Monday, July 6, 2009

Aging up

My good friend Paco, a fellow time traveler, celebrated his seventh birthday yesterday, which means that he and I are in the same age group. It also means that he qualifies for AARP and will be taking advantage of the early bird special at local restaurants. Of course he already becomes agitated when his dinner is delayed past 5 pm.

Lifted weights and did crunches yesterday. Slept in this morning, then swam in the indoor 25 meter pool at Life Time after rounds and before clinic.

400 swim, 200 kick, 400 swim
16 x 25 kick (no fins) @ :35
5 x 300 @ 5:00, descend; went 4:12/4:09/4:05/4:02/3:59
100 easy

Saturday, July 4, 2009

Saturday July 4, 2009

Woke up at the usual time, which was a real struggle this morning.  On STEMI call this weekend, which means I do not have to make rounds but need to be available (arriving in the ER within thirty minutes) if a patient presents with a heart attack.  The national D2B (door-to-balloon) initiative requires that we have re-established blood flow to the heart muscle by inflating a balloon inside the occluded coronary artery within ninety minutes of the patient's arrival in the ER.  The data is maintained in a national data base.  Ninety one minutes is labeled a failure.  So I swim with my pager in a water proof pouch on the pool deck and a pair of scrubs in my gym bag.

Swam with Steve, Jeanne, and Eryn, next to Greg, David, and Tom.  The pool was set up long course.  The main set is a modification of one written by my old coach in New Bern, Frank McGrath.

100 swim/50 fly kick/100 swim/50 back kick/100 swim/50 breast kick/100 swim/50 free kick
8 x 50 kick @ 1:15 (no fins)

Main set, 4 x through:
200 aerobic (En2) @ 3:30 averaged 2:50, number 4 was 2:47
100 moderate (En3) @ 1:30, went 1:20/1:19/1:18/1:18
50 fast @ :40, averaged :38s
50 easy, 1:00 rest

50 fast from a dive, went :32.15
100 easy


Friday, July 3, 2009

Endurance

Swam at Nitro with Lynne, Tom, and Chuck, next to Steve, Greg, Kirk, and David. The pool was set up long course.

1000 swim
10 x 50 kick @ :50
3 x 500 @ 8:00 descend; I went 7:23, 7:11, 7:09
12 x 50 @ :50, held around :40
100 easy

Thursday, July 2, 2009

Painful

Swam at Nitro with Jeanne and Eryn, next to Steve, Kirk, David and Tom. The pool was set up long course. Tuesdays and Thursdays are IM days.

800 swim
8 x 50 kick with fins @ :50
4 x 100 pull @ 1:30
3 x 300 IM @ 5:30
4 x 150 choice @ 2:45; I did fly/back/free
4 x 50 @ 1:00 worst stroke; I alternated fly/back
100 easy

Anticipating a 20% pay cut for cardiologists next year with health care reform. Reimbursements for imaging (nuclear, echo, CT) as well as cardiac caths are expected to be cut and the billing codes for hospital and office consultations eliminated (we will charge for visits instead). We will not be able to compensate with an increase in volume, and our costs (as with other businesses) will continue to rise. On the other hand, demand for our services will remain high as the population ages.

Wednesday, July 1, 2009

Well

Here's a photo from our recent vacation. I went body surfing at Big Sur one day (something I had always wanted to do). Very nice waves, spectacular surroundings, but a little chilly (water temp was in the low 50s).

Lifted weights last night. Swam at Nitro with Steve, David, and Lynne. Tom coached. The pool was set up long course. Strong workout today--swimming through my cold paid off, I think. Read a recent study that found exercising while sick had no effect on duration of symptoms.

300 swim, 300 kick, 300 pull
12 x 50 @ 1:00 drill
Main set:
10 x 150 @ 2:30, averaged 2:01 (800 race pace)
12 x 50 @ 1:00 alternating fast/slow and slow/fast; swam the last 50 fast and went 35.59 (Tom timed us)
100 easy