Monday, November 30, 2009

Monday November 30, 2009

Swam at Nitro with David, Tom, and Lynne. Steve coached. Tom and I modified the workout for our taper.

200 swim, 100 kick (too short for a warm up, but that was what was written)
4 x 50 @ :50, swam these drill/swim
3 x 300 @ 4:30, pulled these without paddles
3 x 200 @ 2:50, held 2:27 comfortably
3 x 150 @ 2:00, swam 100s instead and went 1:08, 1:06, 1:06; felt smooth
3 x 100 @ 1:20, swam 50s instead and held :32s (500 race pace)
3 x 50 @ 1:00, held :32s
200 easy

Sunday, November 29, 2009

Saturday November 28, 2009

Swam at Nitro with David and Larry. Tom coached.

500 swim, 200 kick, 200 pull
8 x 100 @ 1:45 drill/swim
Drop down 50's beginning at 1:00, made it to :34, held :34s throughout (1000 race pace)
200 kick
100 easy

Friday, November 27, 2009

Call daze

Swam at Nitro with Tom and Zach. Clint coached.

400 swim, 200 kick, 400 pull
8 x 50 @ :50; missed most of these to answer a page about whether a woman who had fractured her shoulder should have a stress test before surgery (seriously)
800 swim, broken :20 at the 400, negative split, went 5:05/5:00
600 pull, broken :10 at the 200
400 swim, broken :10 at the 100, negative split, went 1:14/1:11/1:07/1:05
8 x 50 @ :45, 500 race pace, held :32-:33
200 easy

Thursday, November 26, 2009

Thursday November 26, 2009

Swam at Nitro with David, Zach, Tom, Clint (Masters coach), Mike (Koleber, Nitro head coach), and Tripp (Montgomery, age group coach). We started later today because of the holiday. I had to get out a bit early to start rounds.

400 swim, 300 kick, 200 pull, 100 swim.
10 x 100 @ 1:30, held 1:10-1:11 comfortably.
10 x 100 IM @ 2:00, held 1:15-1:16; went 1:12 on #10. This was my best set of IMs yet.
200 easy.

Spoke with the National group coach, Tim O'Brien, about breathing patterns. He strongly recommends bilateral breathing for distance events (500 and up). He believes that the elite swimmers breathe every other because they have strong six beat kicks. After four years training that way it feels very natural, so I will continue to do so.

Wednesday, November 25, 2009

NQT

Swam at Nitro with Lynne and David. Tom coached.

400 swim, 200 kick, 200 pull, 200 swim
12 x 50 @ :50, odds build, evens moderate
1650 for time, went 20:37 holding 1:15s from start to finish, good enough to qualify for Nationals (20:44). I have not been able to hold that pace in practice beyond 1000. David took off fast, splitting 6:00 for the first 500, but I let him go (which was difficult mentally); he faded on the second 500 and actually stopped at 1000. I fought off my own demons at 1000 and for the last 450 just concentrated on chipping away at the remaining distance one 50 at a time.
500 kick with fins
200 easy

Tuesday, November 24, 2009

Tuesday November 24, 2009

Swam at Nitro with Kirk, David, and Tom. Steve coached. I am not a big fan of mixed sets like this (what I call the buffet approach to workouts). I plan to swim a couple of 1650s tomorrow. As it turns out I may not be able to make it to Nationals in the spring because of the call schedule; although I write it, there is as always one physician (or his wife) who cannot comprehend that others may actually have plans of their own. Invariably, after accomodating each and every one of their requests and finalizing the call schedule, I receive a frantic email or phone call asking to switch weekends due to yet another event that positively cannot be missed. Fortunately, Zones will be at the Woodlands in April in a brand new facility; I believe that the 1650 will be in the morning, which works out well for me.

200 swim/200 kick
4 x 50 @ 1:00 drill
4 x 25 @ :30 build
8 x 75 @ 1:00, held :51
300 pull
4 x 150 @ 2:15, held 1:47
8 x 50 @ :50, held :34 (my new 1000 pace)
300 pull
2 x (100 IM @ 1:40--went 1:17, 2 x 75 kick/drill/swim @ 1:20, 3 x 50 @ :50, 4 x 25 @ :40 IM order)
100 easy

Monday, November 23, 2009

Back to work

Swam at Nitro with Lynne, David, Tom, Chuck, and Zach. Steve coached. The pool was set up long course. I actually felt very good this morning. I plan to train moderately hard this week, then taper again next week for the 500 at Belton. I would like to break 5:30 before the suit ban goes into effect.

500 swim, 100 kick, 200 pull
4 x (4 x 150 @ 2:15/4 x 50 @ :45)
After the first round, I held 2:01s for the 150s. I did get a draft from Lynne as we were going 5 seconds apart with so many swimmers in the lane.
200 easy
4200 meters

Sunday, November 22, 2009

Piano man

DNF. That's what the final results will record for my first 1500 in three decades. Here's what happened. I had planned to split it 5:15, 10:35 (5:20), 15:55 (5:20), 19:55. My first 400 was a 5:12 and felt easy, like a warm up. I was breathing every third and taking one SDK off of the wall on every turn. I was in lane 3; the guy in lane 2 was way out in front in 5:01, but the girl in lane 4 was even with me. The second 400 felt very good, and I established a significant lead over lane 4. I lost track of lane 2 but found out later that I was reeling him in (he finished in 19:20). I thought lane 4 had faded, but actually I had begun splitting 1:16s for a 5:06 for the second 400. Too fast. At the 900 I realized it was over, that I could not swim another 600, and I stopped at the 1000. My time, 12:52, converts to 11:35 (5:51/5:44) in yards, a Masters best, nearly 20 seconds faster than my planned pace. While the three hour drive to Dallas, the late start for the event (6:30 pm), and only one decent meal (breakfast) beforehand didn't help, my biggest problem was inexperience with this event. I have only swum the 1500 once before in competition, and that was back in the summer of 1978.

On Saturday I swam the 400 free and went 4:47.14, a Master best by 0.6 seconds, splitting :34, :36, :36, :36, :36, :36, :36, :34 (2:23/2:24), getting touched out by the 35 year old who had been in lane 2 during the 1500. The over distance training I have been doing definitely helped; I was able to sprint the last 50 and swam the whole race breathing every third.

I plan to swim at least one 1650/week in practice and continue the over distance training. Next time I will pace the mile correctly.

Thursday, November 19, 2009

Thursday November 19, 2009

Swam at Nitro with David, Steve, and Tom. We continued our taper yesterday and today.

Yesterday's workout:
400 swim/200 kick/400 pull
8 x 75 @ 1:15 drill/swim
5 x 100 @ 1:30, 1650 race pace, held 1:11-1:12
10 x 50 @ :40, held :36
200 easy

Today's workout:
300 SKP
5 x 100 @ 1:40 drill/swim, held 1:15
5 x 100 @ 1:30, 1650 race pace, held 1:11, HR 150
200 easy

Tuesday, November 17, 2009

Tuesday November 17, 2009

Swam at Nitro with Tom, David, and Steve. We wrote our own taper workout.

400 swim, 200 kick, 400 pull
10 x 50 drill/swim @ 1:00
8 x 100 @ 1:30, 1650 race pace, held 1:12, breathing every third, moderate intensity (HR 156)
200 easy

Monday, November 16, 2009

Monday November 16, 2009

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

400 swim, 300 kick
8 x 150 @ 2:30 moderate, held 1:50
8 x 100 @ 1:40, 1650 race pace, averaged 1:11
400 pull
200 easy

Sunday, November 15, 2009

Saturday November 14, 2009

Happy Birthday Joshua!

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

200 SKP
4 x 300 @ 4:30, went 3:46, 3:42, 3:39, 3:36 (1650 race pace)
10 x 50 kick @ 1:00
10 x 25 kick @ :30
10 x 50 @ :45, 1650 race pace, held :35 comfortably (HR 138)
200 easy

Taper begins on Monday.

Friday, November 13, 2009

One week to go

Swam at Nitro with Steve, Tom, and Ron. Clint coached. Not tapering yet, but worked on race pace for the 1500 next Friday.

300 SKP
8 x 100 @ 1:30, held 1:11, HR was 156
8 x 100 kick @ 2:00, no fins
4 x 100 @ 1:30, held 1:09, HR was 156, felt better than the first set of 8
4 x 100 IM @ 1:30, held 1:19
8 x 25 @ :30, 1-4 with a drag chute
200 easy

My goal splits are 5:15, 10:35 (5:20), 15:55 (5:20), and 19:55.

Thursday, November 12, 2009

Thursday November 12, 2009

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

400 SKP
4 x 75 breaststroke drill (with pull buoy) @ 1:20
4 x 200 @ 3:00, went 2:26, 2:24, 2:23, 2:19
600 pull
8 x 25 @ 1:00, 1-4 with a drag chute, 5-8 sprint
4 x 100 @ 1:40 held 1:09 comfortably
100 easy

Wednesday, November 11, 2009

Walk with me

My son, who has CP, is raising money for Walk With Me Austin, an event which supports the Easter Seals. Contributions can be made on the Team Yellow Dog website:

http://www.easterseals.com/site/TR/WalkWithMe/WWMAustinTX?pg=team&fr_id=2638&team_id=90075

We had a meeting at the high school this morning, so I swam at Life Time in the indoor 25 meter pool. The water was a little warmer than usual.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00 drill/swim
20 x 100 @ 1:40, 1500 race pace, held 1:18-1:19; didn't feel great today, but my HR at the end was only 156
100 easy

Tuesday, November 10, 2009

Tuesday November 10, 2009

Swam at Nitro with David, Steve, Tom, Lynne, and James. Coach Steve wrote the workout and was on deck.

300 swim, 200 kick, 300 pull
2 x 200 @ 3:00, went 2:30
4 x 50 @ :50 easy/fast by 25
6 x 75 pull at 1:00
1 x 500 "for time"--swam it strong, went 6:08
12 x 25 @ :40, 1 - 4 SDK, 5 - 12 fast
4 x 200 IM @ 3:00, averaged 2:42-2:44
200 easy

Monday, November 9, 2009

Monday November 9, 2009

Swam at Nitro with David, Steve, Ron, Tom, Lynne, and James. The pool was set up long course. Coach Steve was on deck and wrote the workout.

200 swim
4 x (3 x 50 kick @ 1:15/2 x 100 swim @ 1:45)
16 x 50 @ 1:00, 1-4 drill, 5-8 swim, 9-12 drill, 13-16 swim
10 x 50 @ 1:00, held :37s (400 race pace)
4 x 100 pull @ 1:30, held 1:18
100 easy

Sunday, November 8, 2009

Drove to Houston yesterday after practice to visit my dad who fell last week and fractured his left hip. He now has matching titanium hip prostheses. He should be back in the pool by the end of the year; perhaps he will be motivated to train for Nationals in Atlanta. I'll see what I can do.

Friday was a recovery day:
1000 swim, 500 kick, 1000 pull
10 x 50 from the middle of the pool @ 1:00
6 x 25 @ :45 lung busters
100 easy

Saturday I swam with Tom, David, and Steve. Clint coached.
300 SKP
Main set, 1:30 base:
100 swim, 200 kick, 300 pull, 400 swim (5:02), 500 swim (6:10), 400 swim (4:56), 300 pull, 200 kick, 100 swim
10 x 55 (two turns, ending at the flags) @ 1:00, 1500 scm race pace, held :37
200 easy

DAM meet at Baylor Tom Landry Fitness Center is in two weeks. Plan to swim the 1500 and the 400.

Thursday, November 5, 2009

Recovery--not

Swam at Nitro with Tom, Larry, Eryn, David, Steve, James, and Kirk. Clint coached. Thought this would be a recovery day, but it didn't work out that way.

400 swim, 200 IM, 400 pull
10 x 50 @ 1:00 moderate
2 x 300 IM/200 IM/100 IM at 1:30 base
400 swim, broken :10 at each 100, went 1:16, 1:15, 1:09 and 1:06
2 x 100 fast @ 1:45/75 faster @ 1:30/50 fastest @ 1:15, went 1:04/:47/:29-:30
100 easy

Wednesday, November 4, 2009

Twenty five

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

600 swim
5 x 100 @ 1:30 moderate
Main set--25 x 100:
15 x 100 @ 1:20, held 1:11 (1650 race pace) breathing every third and taking 1 SDK off the wall on every turn; the last four were tough but my pace and stroke rate remained constant
100 easy
6 x 100 @ 1:20, held 1:11, felt pretty strong on these
100 easy
3 x 100 @ 1:20, held 1:09
100 easy
1 x 100 fast, went 1:02
100 easy

Tuesday, November 3, 2009

Tuesday November 3, 2009

Swam at Nitro with Eryn, Tom, Steve, David, and James. Coach Steve was on deck and wrote the workout.

5 x 100 @ 1:30, averaged 1:15
4 x 100 drill with fins @ 1:30
4 x 75 kick (no fins) @ 1:30
4 x 50 @ :50
4 x 25 @ :20
8 x 75 rolling IM @ 1:15, averaged 1:00
4 x 25 IM order @ :30
4 x 50 IM order @ 1:00
4 x 75 kick IM order @ 1:30
4 x 100 IM drill with fins @ 1:45
5 x 100 IM @ 1:30, held 1:17, my best IM set yet
400 recovery

As a (middle) distance swimmer I don't usually like this much variety, but it was a (nearly) painless way to get in 4000 yards. Next time I would swim the workout without any breaks.

Monday, November 2, 2009

Monday November 2, 2009

Lifted weights yesterday. Swam at Nitro this morning with Steve, Tom, David, and Lynne. The pool was set up long course. Missed part of warm up answering a page. Clint and Steve coached.

400 SKP
400 IM
4 x 300, swam these free instead of stroke @ 6:00, descended all four and split each one evenly, went 4:15, 4:10, 4:05, and 3:59--my best set of long course 300s
400 kick (no fins)
8 x 50 @ :50, averaged :37-:38
100 easy

Sunday, November 1, 2009

Saturday October 31, 2009

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

500 swim, 300 pull
12 x 50 fast/50 active recovery @ 2:00, averaged :29s
100 fast, from a push, went 1:00
8 x 50 @ 1:00 from the center of the pool, averaged :33-:34
100 easy