Friday, October 30, 2009

Progress

Swam at Nitro with Lynne, Steve, Kirk, and David. Tom coached. Lynne and I modified the workout, eliminating the IM portion and swimming free instead.

300 swim, 200 drill, 300 pull
1100 swim, 25 easy/25 hard, 50 easy/50 hard, 100 easy/100 hard, 200 easy/200 hard, 100 easy/100 hard, 50 easy/50 hard, 25 easy/25 hard; went 12:35 for the 1000 which is right at En2--5 seconds slower than my T-1000 but 25 seconds faster than my split on the T-3000.
12 x 150 @ 1650 pace (1:48), 1-4 @ 2:20, 5-8 @ 2:10, 100 easy, then 9-12 @ 2:00
8 x 50 kick @ 1:10
200 easy

Since I am done with my interventional boards, I have been reading Strunk & White's The Elements of Style and have written three pages of Peer Review which don't suck.

Thursday, October 29, 2009

Thursday October 29, 2009

Swam at Nitro with David, Steve, Tom, James, Jean, and Eryn. Clint coached. Before I arrived at the pool yesterday morning the assistant age group coach apologized to the Masters team for his behavior last Saturday but apparently told them that he didn't know the swimmers who had jumped in our lane and that they said they hadn't done it anyway. Or something like that. Today he passed me in the locker room without speaking to or acknowledging me. You know, I love traditions, and tradition would dictate that, having been dishonored, he should fall on his sword.

200 SKP
6 x 200 @ 2:45, swam these moderate, averaged 2:30 or better
4 x 75 fly drill @ 1:20
4 x 75 fly @ 1:20
4 x 75 back drill @ 1:20
4 x 75 back @ 1:20
12 x 25 kick @ :40 alternating fly/back
200 easy

Wednesday, October 28, 2009

100 years to live

Almost missed practice this morning when I was called to the ER at 4 am to evaluate a 99 year old gentleman from a local nursing home who had already been resuscitated once before I arrived. Fortunately, although the ER physician felt that his hands were tied because the family (reached by phone) was indecisive regarding the level of care that should be provided, the patient very clearly (and appropriately) asked that he not be shocked again. He was subsequently admitted to the floor for comfort care.

Swam at Nitro with Lynne, Steve, David, Chuck, and a professional triathlete from Brazil. Tom coached.

250 SKP
5 x 50 @ :50 build
Main set: 5 x 600, #1, 3, and 5 swim, #2 kick with fins, #4 pull; Lynne and I decided to swim all 5 @ 8:30. I averaged 7:36, which is a 1:16 pace (En2), but was not able to descend these.
200 easy

Tuesday, October 27, 2009

Tuesday October 27, 2009

Swam at Nitro with Steve, David, Tom, Lynne, and Jean. Clint coached.

200 swim, 200 kick/swim IM, 200 drill free
400 IM broken :10 at the 100, :30 rest
300 IM, :30 rest
200 IM, :30 rest
100 IM
12 x 75 free, 4 @ 1:15, 4 @ 1:10, 4 @ 1:05, held :53 (1650 pace); would have been an even better set with another four @ 1:00
3 x 200 pull @ 3:00, went 2:22, 2:18, 2:16--very good effort for me, didn't feel that fast
4 x 100 kick (no fins) @ 2:00
200 easy

I believe that Pete Orscheidt, my college coach, was right--the 500 is a sprint. Training for the mile will require a different approach.

Monday, October 26, 2009

Monday October 27, 2009

Swam at Nitro with David, Tom, Steve, Grant, Chuck, and Ron. The pool was set up long course. I did not get into any fights, and later in the morning I received an apology via email from the assistant coach who had called me out on Saturday.

400 SKP
200 IM kick
Ladder on a :45 base, 50/100/150/200/200/150/100/50, went 1:23s on the 100s, 2:48 and 2:47 on the 200s--good long course En2 set for me
50 fly/100 fly
100 back/50 back
50 breast/100 breast
100 free (1:21)/50 free (:39)
6 x 50 @ 1:00, held :37-:38 (400 race pace), felt smooth
100 easy

Sunday, October 25, 2009

Ouch

Swam at Life Time in the indoor 25 meter pool.

400 swim, 200 kick, 400 pull
3 x 800 @ 13:00, went 11:21, 11:17 and 11:17 (splitting 5:35/5:42), HR 180; in 2004 I went 11:14 at long course Nationals in Savannah wearing FSI legskins
200 easy

Time for a nap. I am beginning to dread the last 300 of the 1500. Wonder if anyone will notice if I exit the pool early.

Saturday, October 24, 2009

Fight Club

So I had another run in today with one of the Nitro coaches. Toward the end of practice, we were told to move over two lanes for the age groupers, which we did. But shortly after, as I flipped and pushed off the wall, one of them jumped in beside me. Apparently we had not moved over far enough. So I flagged down their coach and asked him to give me a little warning in the future, at which point he became quite angry and told me it wasn't his job. I replied that he was after all the coach and was responsible for the safety of the swimmers in the pool. He refused to accept blame for the incident and, after exchanging some more words, asked me if I wanted to step outside. Seriously. I considered this for about 11 seconds, climbed on deck and gestured to him: "Let's go." (My high school coach, Pete Payne, had been a bully, but at sixteen there wasn't anything I could do about it. I'll be damned if I am going to tolerate that now, and I do have a black belt.) As I stood there looking at him he turned away, saying that he was working. Figures.

This is what I remember from today's practice:

400 swim
8 x 75 @ 1:15, two each fly/free/fly, back/free/back, etc
8 x 100, 2 each @ 1:40, 1:30, 1:20, 1:10, held 1:11s on the first six, made #7
400 pull
400 kick*

Plan to get in a good distance workout at Life Time tomorrow. My wife told me I should try to play nice with the other kids.

Thursday, October 22, 2009

Thursday October 22, 2009

Swam at Nitro with David and Tom. Clint coached.

400 swim
9 x 100 IM drill @ 1:45
400 IM pull
4 x 100 fly @ 2:00
4 x 100 back @ 1:45
4 x 100 breast @ 2:00
4 x 100 free @ 1:20, 1650 pace, went 1:09, 1:11, 1:11, 1:11
200 easy

Wednesday, October 21, 2009

Wednesday October 21, 2009

Swam at Nitro with Steve, David, Ron, James, Lynn, and Chuck. Tom coached. I don't think I had fully recovered from yesterday afternoon's practice.

200 SKIPS
10 x 50 @ :55, odds build/moderate by 25, evens no breather/moderate by 25
Main set, 1:30 base:
200 moderate, went 2:26
2 x 100 @ 85%, averaged 1:09
4 x 50 fast, averaged :32s
Two minutes rest
4 x 50 moderate, averaged :35
200 @ 85%, went 2:20
2 x 100 fast, averaged 1:06
Two minutes rest
2 x 100 moderate, averaged 1:11
4 x 50 @ 85%, averaged :33-:34
200 fast, went 2:17
100 easy
3 x 4 x 25 @ :30, #1 fast/easy, #2 easy/fast, #3 fast, #4 easy
100 easy

Tuesday, October 20, 2009

Testing day

Skipped the morning practice at Nitro because I had to take my re-certification board exam in interventional cardiology. Sitting for the six hour exam requires proof of an adequate number of procedures (150 in the preceding two years) and 100 points worth of continuing education. Assuming I passed, the certificate will be valid until 2019, when I will be 61 (but still not as old as my good friend and teammate Tom).

Swam at Life Time in the indoor 25 meter pool. Trying to concentrate on anaerobic threshold sets in preparation for the 1500.

400 swim, 200 kick, 400 pull
8 x 300 @ 4:30 (first time I have done this set in Masters), holding 4:07 (1:22/100 pace=En2); HR at the end was 168
200 easy

Monday, October 19, 2009

Monday October 19, 2009

Swam at Nitro with David, Steve, Ron, Melanie, Tom, and Chuck. Clint coached. Since I am now training for the mile (an anaerobic threshold event), I have been trying to swim more sets at a moderate (En2) pace with relatively short (<20 sec) rest.

200 SKP
400 reverse IM, kick/swim by 50
Main set #1 (no breaks):
2 x 400 @ 5:30, pull/swim (went 4:56, 4:59)
2 x 200 @ 2:45, pull/swim (went 2:26, 2:27)
2 x 100 @ 1:30, pull/swim (went 1:11, 1:06
4 x 100 kick no fins @ 2:00
8 x 50 @ :50 breathing every 4th, averaged :33-:34 (breathing to the weak side)
16 x 25 @ :30 IM order
100 easy

Friday, October 16, 2009

Friday October 16, 2009

Swam at Nitro with Steve, David, James, and Tom. Clint coached.

400 SKP
5 x 400 @ 5:30, #1 moderate, #2 and #3 broken :20 at the 200, #4 broken :10 at the 100; went 5:03, 4:52, 4:48 (2:24/2:24=1650 race pace), and 4:42 (1:10/1:10/1:11/1:11)
400 pull
6 x 75 kick @ 1:30
200 easy

Thursday, October 15, 2009

Thursday October 15, 2009

Swam at Nitro with Kirk, Steve, David, James, and Tom. Clint coached.

300 swim/300 pull
5 x 300, odds free @ 4:00, evens fly/back/breast by 100 @ 4:45, swam the free moderate/En2 and held 3:45 comfortably
6 x 75 @ 1:10, 3 breaths on the third 25
6 x 50 @ 1:00 IM order
4 x 25 sprint with an easy 50 in between; I swam these with an eight beat kick and held :12-:13
100 easy

Wednesday, October 14, 2009

Wednesday October 14, 2009

Swam at Nitro with David, Chuck, Jean, Steve, and Ron. Tom wrote the workout and coached.

300 swim, 200 kick, 300 pull
10 x 50 @ 1:00, breathing 5x/4x/3x/2x/1x/1x/2x/3x/4x/5x per 50
20 x 50 @ :40, held :36s
5 x 50 @ 1:00, breathing 5x/4x/3x/2x/1x per 50
10 x 50 @ :40, held :34s
3 x 50 @ 1:00 easy
4 x 50 @ :35, held :34s
200 easy

Tuesday, October 13, 2009

Tuesday October 13, 2009

Swam at Nitro with David, Tom, Lynne, Steve, and James. Clint coached. We are averaging close to 4000 yards now.

300 SKP
6 x 200 @ 3:00 moderate pace, averaged 2:27
8 x 100 @ 1:45: #1 IM, #2 fly/free by 25, #3 back/free, #4 breast/free, #5 free (went 1:11), #6 IM, #7 reverse IM, #8 IM fast (went 1:14)
400 pull
8 x 50 IM order @ 1:00, went :31 and :29 on the free
100 easy

Monday, October 12, 2009

Go the distance

Over the weekend I decided to shift my focus to the 1500/1650; I believe it will take a 19:30 (1:18 pace/100) for a top ten time this year in the 1500 (scm) and a 20:00 or faster (1:12+ pace/100) in the 1650 to place at Nationals. I will need to do more aerobic (En1) swimming and longer race pace sets. I have not swum the mile in competition since 1978 when I placed second with a fairly slow time in a very warm pool at the Woodlands (the only thing missing when I finished was the Hollandaise sauce--and an English muffin).

On Sunday I swam at Life Time in the indoor 25 meter pool.

400 swim/200 kick/400 pull
30 x 50 @ :45, 1500 race pace, averaged :39s
200 easy

This morning I swam at Nitro with Ron, Steve, Tom, and Lynne. The pool was set up long course. Clint coached.

300 SKP
10 x 100 drill @ 1:45
10 x 50 kick @ 1:10
4 x 150 pull @ 2:20, I did these breathing 3/5/7 by 50
500 for time, went 6:52 (1:20, 1:23, 1:24, 1:24, 1:21) , HR 156--probably should have been able to hold 1:22s on the middle three 100s
200 easy

Friday, October 9, 2009

Hey, we won!

Of course the debate has already begun: Does President Obama really deserve the Nobel Peace Prize after only nine months in office? Sure he does, and more importantly, so do we, because we elected him and by doing so sent a clear message that we wanted the country to move in a different direction. The Nobel Committee recognized what the rest of the world has known for some time--that he, and by extension we the American people, embrace ideals that were not apparent in the foreign policy of the Bush administration. Not to mention the fact that the election of the nation's first African-American president is a measure of just how far we have come in dealing with the prejudices and social injustices of our past.

Swam at Nitro with Tom, David, Steve, Ron, James. Clint coached.

200 SKPI
8 x 150 build @ 2:15, descended from 1:48 to 1:46
16 x 50 kick IM order @ 1:00
400 pull, breathing 3/5/3/7
4 x 150 fly/back/breast by 50 @ 2:30, averaged 2:06
4 x 50 fast @ 1:00, went :31, :31, :30, :30
100 easy

Thursday, October 8, 2009

Thursday October 8, 2009

Swam at Nitro with Jordan, Kirk, Ron, Steve, and David. Mary Anne coached.

400 SKP
8 x 50 IM order @ :50
4 x 75 IM @ 1:30, descended from 1:04 to :57
12 x 100 free, 1-3 @ 1:30, 4-6 @ 1:25, 7-9 @ 1:20, 10-12 @ 1:20, held 1:11
4 x 75 kick @ 1:30 no fins
4 x 50 descend @ 1:00, went :32, :31, :30, :29
100 easy

Wednesday, October 7, 2009

Too much?

Are specialists overpaid? The government believes that they are, as evidenced by the proposed 2010 Medicare fee schedule that will significantly reduce payments to both cardiologists (a 20-40% pay cut) and oncologists, all of which is a bit ironic when you consider that the two leading causes of death are heart disease and cancer. Unfortunately this question is usually framed in the context of primary care reimbursement, which arguably is too low; the government's solution is a proverbial case of robbing Peter to pay Paul. But as the population ages, both primary care physicians and specialists will be needed, and both should be fairly compensated for their work. Does the additional training and expertise (not to mention the greater liability exposure) of a specialist justify a higher income? In the end that is for society to judge.

Lifted weights last night. Swam at Nitro this morning with James, Steve, Lynne, and David. Clint coached.

300 SKP
5 x 500 @ 7:00; pulled #2 and #4, went 6:37, 6:16, 6:13, 6:04, and 6:06 (out in 3:38)
200 easy

Tuesday, October 6, 2009

Tuesday October 6, 2009

Swam at Nitro with Ron, James, Steve, and Lynne. Clint coached.

400 swim/300 kick/400 pull
16 x 50 IM order, 1-8 drill, 9-16 swim, @ :50
8 x 125 IM @ 1:45 (Ron picked this interval...I basically swam a 1000 IM)
400 IM kick
16 x 25 sprint IM order @ :30
100 easy

Monday, October 5, 2009

Monday October 5, 2009

Swam at Nitro with Steve, David, and Tom. Clint coached.

300 SKP
4 x 250 @ 3:45, 200 swim/50 drill
6 x 75 kick @ 1:30
6 x 250 @ 3:45, 200 moderate/50 fast, held 3:04s (out in under 1:30)
100 easy

Saturday, October 3, 2009

Austin City Limits Festival: The Airborne Toxic Event


This is one of our favorite groups (check them out), and we were able to catch their show Saturday afternoon before the rains came. We are on the front row--that's my wife in the white shirt standing next to my son in the gray jacket.

Friday, October 2, 2009

I'm not happy...

...with my health insurance, despite the fact that polls supposedly indicate that the majority of Americans are happy with theirs. Yesterday we tried to fill a prescription for my son and were told by the pharmacist that we owed $942 because Humana required pre-authorization for this particular medication. So his physician will need to call the insurance company and ask for approval from a nurse who has never met my son and is unfamiliar with his medical condition. Now his physician has absolutely no financial incentive to prescribe one drug over another--she selects the one that she believes is best for him (in this case a slow release form of a medication that he had been taking twice daily). The insurance company, on the other hand, would prefer a cheaper drug to maximize their profit margin; his health and well being are really not their primary concerns.

Swam at Nitro with Tom, Jordan, Ron, Steve, and Lynne. Clint coached.

400 swim/300 kick/400 pull
2 x 500 @ 7:00, went 6:25 and 6:16
10 x 50 kick (no fins) @ 1:00
3 x 300 @ 4:30, 200 moderate/100 fast, held 3:39
100 easy

Thursday, October 1, 2009

Thursday October 1, 2009

Swam at Nitro with David, Tom, Lynne, Jeanne and James. Clint coached.

400 swim/300 kick/400 pull
10 x 100 IM @ 1:45, descended from 1:22 to 1:16
400 IM pull
10 x 75 kick IM order (no fins) @ 1:30
400 IM pull
16 x 25 sprint IM order @ :30
100 easy