Thursday, December 31, 2009

Thursday December 31, 2009

Lifted weights last night. Swam at Nitro with Steve, Zach, David, and Jeff. Cruised most of this except for the last set. Clint coached.

300 SKP
400 swim, focusing on turns
8 x 50 kick @ 1:00
400 pull, breathing every 5th
4 x 125 IM @ 2:00
4 x 100 back @ 1:40
4 x 100 breast @ 1:45
8 x 50 @ :40, held :34, very smooth
200 easy

Wednesday, December 30, 2009

Wednesday December 30, 2009

Swam at Nitro with Zach. The workout was written on the white board, but we did not have a coach on deck today.

300 swim, 200 kick, 100 pull
8 x 100 with fins @ 1:30, kick/swim by 50
8 x (50 free @ :50/25 kick with board, no fins @ :30)
Main set, swam this straight through with no more than :20 additional rest between rounds:
400 free @ 5:30, went 4:59
4 x 25 @ :20
300 free @ 4:20, went 3:41
6 x 25 @ :20
200 free @ 2:45, went 2:22, felt strong
8 x 25 @ :20
100 free @ 1:30, went 1:07, very smooth
10 x 25 @ :20
200 easy

Tuesday, December 29, 2009

Did they really say that?

"The system worked." Janet Napolitano, Secretary of Homeland Security. I would like to nominate Jasper Schuringa, the Dutch passenger aboard the Northwest flight, as her replacement. Not only does he understand that our system failed, but he also has first hand experience fighting terrorists.

"I can access a femoral artery." An unnamed general surgeon overheard in the physicians' dining room discussing Medicare reimbursement rates and expressing his view that cardiologists are over compensated as it is for cardiac caths. Ironically, I had just implanted a stent in a patient's left main coronary artery and was recently notified that I had been re-certified in interventional cardiology, a year long process which includes submission of a case log, continuing medical education, and a comprehensive eight hour exam. Seems like a lot of effort for something apparently so easy a caveman can do it.

Lifted weights last night, omitting bench press, then iced my right shoulder at bedtime. Swam at Nitro with Jeff, James, Tom, and Zach. Steve coached.

400 swim, 400 IM kick/drill, 400 swim with 6-8 SDK off each turn
8 x 75 @ 1:15, odds free, evens choice/free/choice
Main set, no breaks:
300 free @ 4:15, swam these moderate and held 3:45s
4 x 25 IM order @ :30
300 free @ 4:15
4 x 50 IM order @ 1:00
300 free @ 4:15
4 x 75 IM (fly/back/breast) @ 1:15
300 free @ 4:15
4 x 100 IM @ 1:30, held 1:19, was able to swim fly today without any discomfort in my right shoulder
200 easy

Monday, December 28, 2009

Forgettable

Morning, that is. Swam at Nitro with Steve and Jeff. Steve coached. Not a memorable workout. Still bothered by tendinitis in my right shoulder, particularly when I try to swim fly. Later I was treated to a twenty minute synopsis of weekend call by one of my partners who works harder than everyone else on the planet. I, on the other hand, am a slacker (but a slacker who is on call every night this week).

300 swim, 4 x 100 IM drill @ 1:45, 4 x 100 Popov drill @ 1:45
2 x 400 @ 5:20, 2 x 200 @ 2:40, 2 x 100 @ 1:20--really no idea what the purpose of this set was; I swam these at a moderate pace, holding 1:15/100
2:00 break
2 x 100 kick @ 1:30
2 x 200 pull @ 3:00, I swam these, held 2:30
2 x 400 pull @ 6:00, I pulled the first one, swam the second in 4:50 and felt pretty strong
100 easy

Saturday, December 26, 2009

Saturday December 26, 2009

Slept in again this morning and swam at Life Time in the indoor 25 meter pool. Although I prefer to swim with a team, it is difficult to get out of bed at 4:30 and drive thirty minutes to practice on a day that I don't have to go to work.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00 drill/swim
15 x 100 @1:30, held 1:20, no problem
200 easy


Thursday, December 24, 2009

Good one!

Slept in today and swam at Life Time in the indoor 25 meter pool.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00 drill/swim
8 x 300 @ 4:30, very tough set to swim solo, went 4:13, 4:10, 4:10, 4:08, 4:08, 4:08, 4:08, 4:06
200 easy

Wednesday, December 23, 2009

Good News!

This time tomorrow we will have a health care reform bill signed by the Senate. Of course, between the lack of a public option and the "sweetheart deals" with the likes of Senator Nelson of Nebraska, this is hardly the reform that we so badly needed. Needless to say our tax dollars will still be paying for it. But the good news is that as a physician I will have less income to be taxed.

Swam at Nitro with David. Steve left early with shoulder problems. Tom coached.

400 swim, 100 kick, 300 build
Main set:
4 x 25 kick @ :40, odds fast, evens moderate
6 x 50 @ :35, made 'em, but really should have swum these on :40
4 x 25 lung busters @ :30
6 x 50 @ :45, held :33s
4 x 25 kick @ :40
6 x 50 @ :55, held :31s
4 x 25 lung busters @ :30
6 x 50 @ 1:05, held :30s
4 x 25 kick @ :40
6 x 50 @ 1:15, held :29s
200 easy

The other good news is that I passed my interventional cardiology boards and am recertified for another ten years.

Tuesday, December 22, 2009

Tuesday December 22, 2009

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

400 swim
8 x 50 @ 1:00, odds drill, evens choice
8 x 50 @ 1:00, odds free, evens kick
6 x 200, odds free @ 2:40, evens IM @ 3:00; nice En2 set
6 x 200 pull @ 2:45, descend 1-3, 4-6 (went 2:24, 2:22, 2:20)
200 easy

Sunday, December 20, 2009

Monday December 21, 2009

Reading an editorial by Frank Rich in Sunday's New York Times ("Tiger Woods, Person of the Year"), I was reminded of a quote from The Shawshank Redemption which I watched again the other night: "Remember Red, hope is a good thing, maybe the best of things, and no good thing ever dies." And that, I believe, is why we continually allow ourselves to be taken in by people like this . Without the hope that the image of discipline and perfection that Tiger created of himself is real, that our economy rests securely on the shoulders of the best and the brightest on Wall Street, or even that the promise of a better America that Obama offered us is within our grasp, what do we have left? It is within our nature to cling to hope. And that may not be such a bad thing, for without it we risk becoming a nation of cynics when reality intrudes, as it invariably does.

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

300 swim, 200 kick, 100 pull
8 x 50 @ 1:00 drill/swim
Main set #1:
8 x 25 @ :20
2 x 200 @ 2:40
8 x 25 @ :30
2 x 200 @ 2:20
8 x 25 @ :20
2 x 200 @ 2:40
Main set #2:
8 x 100 @ 1:20, held 1:10-1:11
100 easy

Saturday, December 19, 2009

Saturday December 19, 2009

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

400 swim, 200 kick, 400 pull
10 x 100 IM @ 1:40, cruised these, averaging 1:20
6 x 200 @ 2:45, held 2:23-4, my best set of 200s on this interval yet
200 easy

Currently ranked 13th in the nation in my age group for the 400 free. I just missed the top ten for the second year in a row, but back in the day who would have ever guessed?

Friday, December 18, 2009

Friday December 18, 2009

Swam at Nitro with Steve, David, Chuck, Tom, and Zach. Clint coached. Shoulder felt better today after doing my RC exercises and icing it last night.

300 swim, 200 kick, 300 pull
5 x 400 @ 5:45, first and fourth 100 strong (interesting variation); descended these 4:57, 4:55, 4:52, 4:51, and 4:49. This was my best set of 400s yet, all under 5:00.
5 x 100 kick with fins @ 1:30
4 x 25 sprint @ :30
200 easy

Thursday, December 17, 2009

Tired

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

Written warmup was 5 x 200, but I got in a bit late and swam a straight 600; my right shoulder (which is the better of the two) was a bit sore today, so I will need to ice it tonight. I have been doing rotator cuff exercises with Thera Bands for over five years, but I still get flare ups of tendinitis on occasion.
6 x 50 @ 1:00, odds underwater lung buster/free by 25, evens stroke drill/stroke (IM order) by 25
16 x 25 @ :30 IM order
3 x (3 x 50 @ :50) rolling IM by 25
8 x 100, odds swim @ 1:45 IM order (I swam these free), evens kick without board or fins @ 2:00
3 x 200 IM @ 3:30, descend, went 2:30 on # 3, edged out by David who went 2:27
200 easy

Wednesday, December 16, 2009

Good stuff

Swam at Nitro with Lynne, David, Steve, Chuck, Zach, and James. Tom coached and wrote an excellent workout. I was still a bit sore from weight lifting earlier in the week, primarily because I had stopped lifting a month ago when I started my taper.

400 swim, 100 kick, 200 swim building to 75%, 100 kick, 200 swim building to 85%, 100 kick, 200 swim building to 90%, 100 kick
Main set: 4 x (4 x 125 @ 1:50, #1 75 moderate/50 fast, #2 50 moderate/75 fast, #3 25 moderate/100 fast, #4 125 fast), no break between rounds; I descended from 1:28 to 1:26 within each set of 4 (all 16 were under 1650 race pace). This was my best set of 125s yet.
4 x (4 x 25, #1 @ :30, #2 @ :25, #3 @ :20, #4 @ :15), no break between rounds
100 easy

Tuesday, December 15, 2009

Tuesday December 15, 2009

Lifted weights last night. Still tired from Sunday's 800s. Swam at Nitro with Lynne, David, Steve, and Zach. Steve coached.

400 swim, 200 kick
5 x 100 @ 1:30, streamline past fourth black line on each turn
4 x 100 kick @ 2:00, no fins
3 x 350 pull @ 4:30, descended to 4:11
3 x (2 x 25 @ :30, 2 x 50 @ 1:00, 2:75 @ 1:15, 2 x 50 @ 1:00, 2 x 25 @ :30): round 1 back, round 2 fly, round 3 breast; I had to leave for work after round 2
100 easy

Monday, December 14, 2009

Monday December 14, 2009

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

Warmup: 6 x (50 swim at 1:00/50 kick @ 1:00)--I swam a straight 600 instead
Main set:
4 x 25 @ :20
4 x 50 @ :50
4 x 75 @ 1:20
4 x 100 @ 1:20, held 1:11-12 ; :40 break, then left on the top
4 x 200 @ 2:40, held 2:25-26
8 x 100 @ 1:30, odds fly/free, evens back/free
6 x 75 kick @ 1:30
200 easy

Sunday, December 13, 2009

Deposit

Slept in yesterday and skipped practice. Thought about swimming at Barton Springs this morning but heard that the Channel swimmers would be using wetsuits, so I decided to swim at Life Time in the 25 meter pool instead.

400 swim, 200 kick, 200 pull
8 x 50 @ 1:00 drill/swim
3 x 800 @ 14:00, went 11:10, 11:07, 11:10; two months ago I swam these on 13:00 and went 11:20, 11:17, 11:17. At long course Nationals in 2004 I went 11:14.79 wearing FSI legskins. Would like to be able to hold these under 11:00.
200 easy

Friday, December 11, 2009

Happy Hannukah!

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

500 swim, 200 kick, 500 pull (missed part of this--arrived a bit late because we'd had a power outage late last night)
6 x 300 @ 4:30, went 3:48, 3:44, 3:42, 3:41, 3:37, 3:36 (1650 race pace)--solid effort, did not have to put the hammer down on these
500 for time, went 5:59 (1650 race pace), one of the few times I have been under 6:00 in practice; I was out in 2:20 but couldn't hang on to that pace.
200 easy

Difficult week--glad this one is over.

Thursday, December 10, 2009

Thursday December 10, 2009

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

300 swim, 200 kick, 300 pull
5 x 200 @ 2:40, moderate/En2, held 2:29
10 x 50 kick @ 1:00, no fins
16 x 50 @ 1:30 IM order, fast; held :33 for the fly, :29 for the free
200 easy

Wednesday, December 9, 2009

What we value

Driving back to the hospital at midnight to open an occluded right coronary artery for a gentleman who was having a heart attack, I reflected on the Tiger Woods scandal and the ongoing debate about whether he will lose any of his endorsements, which total $100 million annually. Surprisingly, no one has asked how he can justify income like that in the first place. The short answer is that he doesn't need to, because our society has decided he is worth that much. Which begs the question, has he ever been awakened in the middle of the night to sink a clutch putt, when failure to do so becomes a matter of life and death? Of course not. We are told that corporations pay him for his image, which is one of perfection and control. Perhaps I am simply sleep deprived, but after last night's trip to the cath lab, which was ultimately successful, I find that entire notion ludicrous.

Swam at Nitro (on three hours sleep--my answer to high altitude training!) with Lynne, David, Steve, James, Chuck, and Grant. Tom coached, and did an excellent job as always.

600 swim, 200 kick, 400 swim moderate/build by 50
3 x (800 swim, 200 kick with fins), 1:00 rest between rounds:
#1 broken :10 at the 100, swam them on 1:20 and held 1:11-1:12
#2 broken :15 at the 200, swam them on 2:40 and held 2:25
#3 broken :20 at the 400, negative split, went 5:00/4:51
100 easy

Great endurance workout!

Tuesday, December 8, 2009

Faster

Slept in yesterday (still tired from the weekend) and only swam an easy 1200 meters at Life Time. Swam this morning at Nitro with David, Tom, Jeff, and Zach. Greg Goulet coached. I arrived a bit late and missed part of warmup.

800 free
8 x 50 kick
4 x 400 @ 5:30, went 5:09, 5:03, 4:53, 4:46
8 x 100 @ 1:30, held 1:09
4 x 100 @ 1:15, went 1:06, 1:07, 1:08, 1:09; Greg suggested 1:10, but I didn't think I could make the interval...perhaps I could have
200 easy

Today's workout was a bit of a milestone for me, solid from start to finish. I am feeling stronger in the water and credit the following:
  • Consistency--I have missed very few practices; fortunately I was able to receive both flu vaccines (and took a course of Tamiflu when my daughter was home sick over ACL weekend).
  • Endurance--the overdistance En2 work I began in October is beginning to pay off, and I have been swimming rather than pulling sets like today's 400s.
  • Season planning--the three week taper has allowed me to see some results from the work that came before. Training cycles really do work.

Saturday, December 5, 2009

Personal best

Went 5:30.71 in the 500 at Belton, a Masters personal best and 2 1/2 seconds faster than at Nationals last year in Austin. This is nearly six seconds faster than I was midway through my freshman year in college. I split a 2:09.65 (1:03.46/1:06.19) for the first 200, which is exactly where I wanted to be, but I paid for it on the back half, splitting 2:14.50 (1:07.11/1:07.39) on the last 200. I deck entered and swam in heat 1, lane 6 without any competition, so I just had to swim my own race. While this time will not stand up for the top ten rankings at the end of the season, I closed the gap a bit more with the guys at the top of my age group (in 2004 I swam my first Masters 500 in 5:59.82 at Zones). The journey continues...

Friday, December 4, 2009

Ready

Slept in this morning since I have the day off after taking call over Thanksgiving weekend. Swam at Life Time in the indoor 25 meter pool.

400 swim, 200 pull, 200 kick
8 x 50 @ 1:00, drill/swim
8 x 50 @ 1:10, 400 race pace, held :35-:36 comfortably (converts to :32 in yards), HR under 150
200 easy

The 500 is the first event tomorrow at the Belton meet which begins at 2:00. Plan to split the first 200 in 2:09, comparable to my pace in the 400 at the DAM meet.

Thursday, December 3, 2009

Thursday December 3, 2009

Swam at Nitro with Steve, Tom, and Zach. We are continuing our taper in preparation for the Belton meet. I stopped lifting weights three weeks ago but will resume next week. The forecast is calling for an inch of snow tomorrow afternoon, but Saturday will be in the 50s.

400 swim, 200 kick, 200 pull
10 x 50 @ 1:00 drill/swim
6 x 50 @ 1:30, held :31-:32 comfortably
300 easy

Wednesday, December 2, 2009

Wednesday December 2, 2009

Swam at Nitro with Steve, who is also tapering for Belton. We swam our own workout today.

400 swim, 200 kick, 200 pull
6 x 100 @ 1:40, drill/swim
8 x 50 @ 1:00, held :32 comfortably, HR = 150
300 easy

My plan for the 500 is :30.9, :32+, :33, :33, :33, :33, :33, :33, :33, :32+ (5:28). I need to be out in a 2:09 for the first 200, which was my pace (converted from scm) for the first half of my 400 in Dallas (I split 2:23/2:24).

Tuesday, December 1, 2009

Tuesday December 1, 2009

Swam at Nitro with Steve, Tom, David, James, and Alex. Steve and I modified the written workout.

300 SKP
6 x 100 @ 1:40 drill/swim
8 x 50 @ 1:00, 500 race pace, held :32
2 x 100 @ 2:30, 500 race pace, went 1:05, 1:04
200 easy