Friday, December 31, 2010

"Fast and furious" Friday

Swam at Nitro with Steve, Anthony, James, and Jean. Tom coached.

600 swim, 200 pull
Transition set:
2 x (6 x 25 @ :30 moderate/build, 2 x 25 kick @ :40)
Main set:
8 x (50 fast/25 easy @ 2:00), held :28-29
150 easy
12 x 25 fast @ 1:00, held :13
200 easy
100 for time, went :58.8, a practice personal best off the wall!
200 easy

Thursday December 30, 2010

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

500 swim
5 x 100 pull @ 1:30
10 x 200, odds free @ 3:00, evens IM @3:30; held 2:19-2:21 on the free
1 x 200 free fast, went 2:12!
200 easy

Wednesday, December 29, 2010

Wednesday December 31, 2010

Swam at Nitro this morning with Steve, David, Tom, and Anthony.  James coached.  Today we swam 4400 yards with a 3600 yard main set.

500 swim, 100 pull
8 x 25 @ :40
Main set:
3 x (1 x 400 @ 5:30, 3 x 100 @ 1:15, 6 x 50 @ :45, 1 x 200 easy)
Went 4:43, 4:41, and 4:41 on the 400s, my best set of 400s in Masters.  Once again I was determined to hold onto a 1:10 pace and did not allow myself to get psyched out by the length of the set or the length of the repeats. 

Monday, December 27, 2010

Monday December 27, 2010

Swam at Nitro this morning with Steve, David, Tom, Anthony, Jeff, and James.  Stephen coached.

800 swim, 400 pull
6 x (1 x 50 @ 1:00/1 x 25 kick @ :30)
Main set, round 1 on a 1:40 base, round 2 on a 1:20 base:
2 x 25
2 x 50
2 x 75
2 x 100
2 x 150
2 x 200
1:00 break
2 x 200
2 x 150
2 x 100
2 x 75
2 x 50
2 x 25
Maintained a 1:09 pace throughout the entire set (1:43-1:44 for the 150s, 2:18-2:19 for the 200s);
200 easy

Friday, December 24, 2010

"The 300"

Rob coached yesterday; it was an IM workout, but I did a set of 8 x 75 free @ 1:15 holding :48 (500 race pace). I went :46 on the last one. This morning the pool was set up long course, and Tom coached. I swam with Anthony, Jean, and Jeff, next to Kirk, Steve, and David.

300 SKP
3 x 300 @ 5:00, went 4:15, 4:13, 4:10
2 x 300 @ 5:00 pull
1 x 300 fast, went 4:00
1 x 300 easy
3 x 300 @ 4:45, averaged 4:12
1 x 300 fast, went 4:01
200 easy

Felt strong throughout, splitting my 300s evenly.

Wednesday December 22, 2010

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

1000 warm up
Main set:
4 x 50 @ :40
3 x 100 @ 1:15, averaged 1:10
2 x 150 @ 2:00, averaged 1:45
1 x 200 @ 3:00, pulled this easy with a buoy
2 x 150 @ 2:00, averaged 1:44
3 x 100 @ 1:10; made 'em
Additional :10 rest (thanks James!)
4 x 50 @ :35, touch and go, finished on the :22
600 kick
4 x 25 @ :18
4 x 25 easy @ :30
100 easy

Today Rob coached. Swam with David, Steve, James, Jean, and Zach.

600 swim, 200 kick
Main set, twice through:
8 x 25 @ :30, IM order
6 x 50 @ 1:00, kick/swim, odds free, evens back
8 x 75 @ 1:15, rolling IM

Tuesday, December 21, 2010

Tuesday December 21, 2010

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

600 swim, 200 pull
12 x 100 @ 1:30, held 1:09s (1000 race pace), felt smooth despite not swimming a transition set first
12 x 50 @ :55, fly/back
2 x 200 IM @ 3:00, went 2:42 and 2:44
4 x 100 IM @ 1:30, averaged 1:18
200 easy

Monday, December 20, 2010

Saturday December 18, 2010

Swam at Nitro with David, Steve, Anthony, and Jeff. Stephen coached.

600 swim, 300 pull
4 x 150 @ 2:15, averaged 1:44-1:45
1 x 100 back
3 x 200 @ 3:00, went 2:18, 2:19, 2:17
1 x 100 back
6 x 100 @ 1:30, odds free,evens IM; went 1:09, 1:08 and 1:06 on the free and averaged 1:18 on the IMs
6 x 50 @ 1:00, averaged :31s, went :28 on the last one
100 easy

Friday, December 17, 2010

Friday December 17, 2010

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

400 swim, 200 kick, 300 pull
3 x 100 @ 1:40, build, held 1:19s, felt smooth, HR = 138
6 x 50 @ 1:00, working on breakouts
200 pull
10 x 50 @ 1:00, odds moderate, evens fast, averaged :34s on the fast repeats and went :33 on #10
200 pull
2 x 8 x 50, 1 & 2 @ :55, 3 & 4 @ :50, 5 & 6 @ :45, 7 & 8 @ :40
200 easy

Thursday, December 16, 2010

Thursday December 16, 2010

Swam at Nitro with David and Tom, next to Kirk, Jean, and Jeff.  Rob coached. 

500 swim, 300 pull
5 x 100 @ 1:45, kick/drill
4 x 500 @ 7:30--
#1 breath control (3/5/3/7/3) with a pull buoy;
#2 400 IM/100 free;
#3 pull;
After cruising the first three, I was ready for...
#5 fast, for time, went 5:52, which equals my practice PB; felt a bit tight but split it well (out in 1:08, then 1:10s and 1:11s)
200 easy

Wednesday, December 15, 2010

Wednesday December 15, 2010

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

500 swim/300 pull/100 swim
5 x 200 @ 3:00, descended from 2:20 to 2:17, still able to maintain a 1:10 pace (for reasons that are not entirely clear!)
5 x 150 pull @ 2:30, swam these easy, no paddles, focusing on keeping my fingers together
5 x 100 @ 3:00, best possible average, went 1:02, 1:02, 1:02, 1:01, 1:01 all from a push, with an easy 50 in between each one for active recovery.  Felt strong throughout this set.
200 easy

Tuesday, December 14, 2010

Tuesday December 14, 2010

I ended my taper ten days ago, and the hair is growing back.  But I am still holding a 1:10 pace in practice.  How much of this can be attributed to what I thought was a minor stroke correction (keeping my fingers together) is not clear to me.  But I don't believe that the mental aspect can be ignored; I approach each repeat (whether it be a 100, a 200, or a 400) convinced that I will be able to hold this pace.

Yesterday morning I swam at Life Time in the indoor 25 meter pool (maintained at 80 degrees) because I was sitting for the board exam in Nuclear Cardiology in downtown Austin at 8:00.  Main set was 6 x 200 @ 3:20.  My goal was to keep them all faster than 2:40.  I went 2:38, 2:37, 2:36, 2:35, 2:35, 3:34.

Swam at Nitro this morning with David and Tom, next to Steve and James on one side and Kirk and Jean on the other.  Stephen coached.

400 swim
6 x 100 kick/drill @ 1:45; I swam these instead because I really think I need about 1000 yards to fully warm up
6 x 200 @ 2:45, descended from 2:19 to 2:16!
100 easy
4 x 400 mixed free/IM @ 6:00--
#1 300 free/100 IM, went 3:30 on the 300 free, finished in 4:56
#2 200 IM/200 free, didn't catch my time for the 200 free
#3 100 IM/300 free, went 3:32 on the 300 free, finished in 4:52
#4 200 free/200 IM, went 2:20 on the 200 free
200 easy

Friday, December 10, 2010

1978

Carter was in the White House.  The first cell phone was introduced.  Saturday Night Fever was released in theaters.  And that was also the last time I swam this fast in practice. 

Swam at Nitro with Steve, David, James, Anthony, Zach, Kirk, and Jean.  Tom coached.  I modified the warm up again and continued to focus on keeping my fingers together and my thumb in.

500 swim, 500 pull, 200 swim
8 x 25 kick (no board, no fins) @ :40
1 x 100 moderate @ 1:30--averaged 1:08s on these!
1 x 200 fast @ 3:00, went 2:18
1 x 100 moderate @ 1:30
1 x 300 fast @ 4:30, went 3:30
1 x 100 moderate @ 1:30
1 x 400 fast, went 4:39, a practice PB
8 x 25 no breather @ :35
1 x 100 moderate @ 1:30, still averaging 1:08s
1 x 300 @ 4:30, went 3:26
1 x 100 moderate @ 1:30
1 x 200 fast @ 3:00, went 2:16
1 x 100 moderate @ 1:30
1 x 100 fast, went 1:02
200 easy

Thursday, December 9, 2010

Thursday December 9, 2010

Lifted weights last night but took it a bit easier than usual because I had not lifted in a month.  Swam at Nitro this morning with Steve, David, Alex, James, and Tom.  Rob coached.  My goal is to hang on to that 1:10 pace in practice. 

500 swim/500 pull (I have been eliminating kicking from my warmup because I tend to get cold and tighten up)
12 x 50 @ 1:00, drill/swim
10 x 200 @ 3:15, odds free, evens IM; averaged 2:19-2:20 on the 200s free (2:16 on the last one because David and Steve decided to put the hammer down) and 2:44-2:45 on the 200s IM which I cruised
200 easy

Wednesday, December 8, 2010

Milestone

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

300 SKP (I did 600 swim/300 pull instead)
Main set, very challenging:

1 x 100 @ 1:20
1 x 100 @ 1:10, went 1:08
1 x 100 @ 1:20
1 x 100 @ 1:10, went 1:08
1 x 100 easy

1 x 100 @ 1:20
1 x 200 @ 2:20, went 2:18
1 x 100 @ 1:20
1 x 100 @ 1:10, went 1:08
1 x 100 easy

1 x 100 @ 1:20
1 x 300 @ 3:35, went 3:29
1 x 100 @ 1:20
1 x 100 @ 1:10, went 1:08
1 x 100 easy

1 x 100 @ 1:20
1 x 400 @ 4:45, went 4:40, a practice PB!
1 x 100 @ 1:20
1 x 100 @ 1:10, went 1:08
1 x 100 easy

Averaged 1:10s on the 100s @ 1:20.  For a decade I have been chasing a holy grail of sorts, trying to reach the point where I could once again maintain a 1:10 pace in practice.  Not sure if it is a consequence of the taper and shave, muscle repair after not lifting weights for a month, or perhaps some kind of reactivation of hibernating mitochondria, but I definitely nailed it today.  Felt very strong and in control throughout.

Tuesday, December 7, 2010

Tuesday December 7, 2010

Swam at Nitro this morning with Steve and Jean.  Stephen coached.  I had been up until about 1:45 because of an emergency case, but I still felt very strong in the water today.

600 swim
6 x (1 x 50 drill @ 1:00/1 x 25 kick @ :30)
Main set:
8 x 100 @ 1:30 pull, no paddles (worked on keeping my fingers together), held 1:12
8 x 100 @ 1:30, 25 fly/75 free, held 1:12
8 x 100 @ 1:30, held 1:08 for the first five, then descended 1:06, 1:05, 1:04
100 easy

Splits

800 Free:


36.25
38.96 1:15.21
39.34
39.06 1:18.40
39.44
39.07 1:18.51
38.79
38.75 1:17.54  5:09.66
38.40
38.32 1:16.72
38.33
38.37 1:16.70
38.26
38.28 1:16.54
38.29
37.02 1:15.31  5:05.27

10:14.93




400 Free:


34.81
36.57 1:11.38
36.86
37.39 1:14.25   2:25.63
36.98
36.99 1:13.97
36.85
36.77 1:13.62   2:27.59
 

4:53.22

Monday, December 6, 2010

Lifetime best

Swam a lifetime best in the 800 free on Sunday at the Zones meet held at the Palo Alto College Natatorium in San Antonio.  Very nice facility with a fast pool.  Wide lanes with depths from 7 to 18 feet.  Perfect water temperature.  The meet was well run with adequate rest between events because the organizers adhered to a strict timeline, adding breaks when necessary.  I drove down from Austin that morning and arrived in time for warm ups which began at 7:30.  For breakfast I had my usual grande latte (with three raw sugars) as well as two Aleve, a mango smoothie, and a breakfast sandwich from Starbucks.  I warmed up with a 500 easy, then 6 x 50 drill, and finally 6 x 50 @ 400 race pace.  The 400 free was the first event, at 9:30, and I swam in lane 4 next to Larry Wood.  I wore a pair of LZR Elite jammers (courtesy of Tom Kristek) which fit better than my Aquablades.  I was just about a body length behind Larry at the 200 as I had expected and felt strong throughout, finishing in 4:53.22, over three seconds faster than at the DAM meet two weeks ago and just six seconds slower than my best time in a full body Blue Seventy.  The race felt much better than the one in Dallas (which felt more like a 200 than a 400).  I warmed down with an easy 300, then refueled with a vanilla EFS shot (courtesy of James Cotter) and a bottle of Gatorade. 

About an hour before my 800, scheduled to start at 12:27 according to the timeline, I warmed up with an easy 400 followed by a few 50s @ 800 race pace, holding 33s easily in a 25 yard course at the other end of the pool.  I swam the 800 in lane 2, again next to Larry Wood.  My goal was to finish in under 10:16, holding a 1:17 pace.  I stuck to my race plan and felt very strong and in control throughout, finishing in 10:14.93, a lifetime best (by comparison, at long course Nationals in 2004 I went 11:14.79 for the 800).  I have not yet seen my splits but am pretty confident that I split it evenly. Unfortunately, when the results from the SPMA scm meet at Long Beach are submitted, this time will not hold up for a top ten ranking, but I am very happy with the result nonetheless.  My training served me well, and my modified three week taper was spot on. 

Still feeling rested and tapered, I swam at Nitro this morning with David, Steve, Anthony, and Jeff.  Stephen coached.  I actually swam another PB (for a practice swim) in a 300 free from a push off.

300 SKP
10 x 25 @ :30, alternate drill/swim
5 x 100 @ 1:30, held 1:08s comfortably
4 x 300 @ 5:00, # 1 kick/swim by 50, # 2 drill/swim by 50, # 3 kick/drill/swim by 25, # 4 fast for time, took an extra minute rest, went 3:19, my best in practice by a full ten seconds and equal to my 500 race pace in Atlanta last May (wearing a full body Blue Seventy).
10 x 50 @ 1:00, odds fly/back, evens breast/free
100 easy

Friday, December 3, 2010

Friday December 3, 2010

Swam at Life Time yesterday and again today in the indoor 25 meter pool. Went 1900-2000 both days. Yesterday I did a set of 8 x 50 @ 400 race pace holding :36s. Larry Wood will be next to me in my heat; he entered with a 4:50 but is capable of going much faster. I doubt that he will be tapered and shaved but will likely negative split his 400 as he usually does. I will try to stay with him on the first 200 then try to split the second half within a fee second of the first. I have been faster than 4:50 twice, both times wearing a full body Blue Seventy.

Slept in a bit today and swam at 9:30, which is when I am scheduled to swim on Sunday. I did a set of 5 x 100 @ 2:00 holding 1:16 (800 race pace). Felt smooth, HR was 132, slowing to 114 within a minute, which is very good HR recovery.

Thursday, December 2, 2010

Wednesday December 2, 2010

Swam at Nitro this morning; James coached, but I continued my taper for the San Antonio meet on Sunday.

600 swim, 300 pull
8 x 50 drill/swim @ 1:00
100 easy
10 x 50 @ 1:00, 500 race pace (feet to feet), averaged :34 which was about a second off from where I want to be on Sunday
200 easy

I will be swimming at Life Time in the indoor 25 meter pool the next few days, so I will be able to fine tune my race pace.

Tuesday, November 30, 2010

Tuesday November 30, 2010

Swam at Nitro with Steve, David, Kirk, and Zach.  Shared a lane with John, who I believe is a triathlete, but I modified the workout to fit my taper.  James coached. 

600 swim
4 x 100 @ 2:00, alternating kick/drill
100 easy
4 x 100 @ 1:55, alternating kick/drill
100 easy
4 x (2 x 100 pace @ 1:45/50 easy @ 1:00), averaged 1:09-1:10 (1000 race pace), HR = 132-138
200 easy

Monday, November 29, 2010

Monday November 29, 2010

Another long holiday call weekend has come to a close.  Once again, in the words of one of my attendings during fellowship, it was not the lions and elephants but the gnats and fleas that bothered me the most.  Particularly frustrating is the inability or unwillingness of physicians to take an adequate history, relying instead on a "shotgun" approach to the evaluation of patients--ordering an array of laboratory studies and diagnostic procedures (what I like to call rounding up the usual suspects), then moving on to the next admission.  Coincidentally, the latest edition of the Methodist Debakey Cardiovascular Journal appeared on my desk this morning, and two articles caught my attention: one a tribute to Dr. Michael E. Debakey, the other a memorial to Dr. William R. Gaston, who passed away in March.  It was from them, and my other professors at Baylor, that I learned the value of the patient's history, a lesson that was taught by example, on a daily basis, at bedside.  If history taking is becoming obsolete, we face far more serious problems than simply the rising costs of healthcare.

Swam at Nitro this morning with David, Steve, Anthony, and Jeff.  Stephen coached.

500 swim
10 x 50 @ 1:00, working on "walls", averaged :33-:34
4 x (4 x 100), descending intervals (1:35, 1:30, 1:25, 1:20), 1:00 rest between rounds; averaged 1:08-1:09 (1000 race pace), HR = 1:32-1:38.  I skipped a fifth round (@ 1:10) as I am beginning my taper.
200 easy

2800

Saturday, November 27, 2010

Saturday November 27, 2010

Swam at Nitro with David, Steve, and Anthony.  Stephen coached.  We modified the workout slightly.

500 swim, 250 kick, 250 pull
10 x 50 kick @ 1:00, no fins (could not make these back in the day, although I do pull on the lane rope occasionally)
4 x (25 fly, 50 free, 75 fly/back/back, 100 IM) on :30 base; averaged 1:16 on the IMs
16 x 25 @ :30, odds fly, evens free
4 x 100 @ 1:15, averaged 1:08s--my strongest set yet on this interval
200 easy

Despite being on call, I have not missed a workout this weekend, and I am ready to begin tapering next week.

Friday, November 26, 2010

Friday November 26, 2010

Swam at Nitro with David and Anthony. Melissa coached using Tom's workout.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00, hypoxic/breath control
Main set, no additional rest:
100 kick @ 2:15
4 x 100 @ 1:20, held 1:10
100 kick @ 2:15
6 x 75 @ 1:00, held :51-2
100 kick @ 2:15
8 x 50 @ :40, held :33-4
100 kick @ 2:15
16 x 25 @ :20, held :16
200 easy

Feeling pretty strong. Ready to re-taper next week.

Wednesday, November 24, 2010

A practice PB

Swam at Nitro this morning with Anthony, David, and Kirk.  James coached.  I swam a personal best today for a set of 100s on descending intervals, so I am feeling pretty confident at this point about the scm meet in San Antonio on December 5.

300 swim, 200 kick, 300 pull
300 kick, with fins, IM order
4 x 150 @ 2:15--25 stroke kick, 50 stroke, 100 free (IM order)
Main set--
12 x 100, 1-3 @ 1:30, 4-6 @ 1:25, 7-9 @ 1:20, 10-12 @ 1:15, held 1:09s for the entire set, my best effort yet
4 x 75 swim/kick/swim @ 1:15, IM order
200 easy

Tuesday, November 23, 2010

Tuesday November 23, 2010

Still feeling the effects of my taper, which confirms my suspicion that we Masters swimmers have a tendency to over train.  Swam at Nitro this morning with David; we modified Stephen's workout a bit.

500 swim, 400 drill with fins, 300 pull, 200 drill, 100 swim
10 x 50 @ 1:00, working the walls, held :32-:33 comfortably
2 x (4 x 125 @ 2:00 [25 fly/100 free @ 1000 race pace], 8 x 25 @ :30, odds fly, evens free); held 1:26 on the the 125s which is very good for me, averaging 1:10s for the 100s free
200 easy

Monday, November 22, 2010

Splits

1500:

1:16.45
1:20.66
1:20.31
1:20.51
1:20.21
1:20.16
1:20.16
1:20.11
1:19.88
1:20.33
1:20.50
1:21.12
1:21.04
1:21.39
1:19.46

20.02.29

400:

1:11.67
1:15.22    2:26.89
1:15.51
1:14.51    2:30.00

4:56.89

Monday November 22, 2010

A bit sore today after stringing lights in a couple of trees in front of our house yesterday, but I felt great in the pool this morning thanks to my taper.  Swam at Nitro with Jeff, Tom, Anthony, David, Kirk, Rachel, and Eryn.  Stephen coached.

600 swim
4 x 100 @ 1:30, held 1:10 comfortably
4 x 75 kick @ 1:00, with fins
4 x 50 @ 1:00, held :33 comfortably
4 x 25 @ :30
500 pull
4 x 100 @ 1:20, held 1:09s
4 x 75 kick @ 1:00, with fins
4 x 50 @ :45, held :33s
4 x 25 @ :20
200 easy

Sunday, November 21, 2010

DAM meet results

Swam in the DAM scm meet on Saturday which was held in the indoor 25 meter pool of the Baylor Tom Landry Fitness Center.  Nice facility with a reasonably fast pool.  This year the meet had a one day format, so the 1500 was the first event, at 7:30, immediately after warm ups which began at 7:00.  This created some challenges with respect to pre-meet nutrition.  I was up before 5:00 and had an Odwalla mango smoothie, a coffee, and a Cliff bar at the hotel.  This seemed to be adequate, at least for the 1500, but it was not enough to carry me through the morning until the 400 free, the last event (although I had another Cliff bar and a large container of Pure Sport recovery drink).  I only had about ten minutes after warming up (400 free, 6 x 50 @ 1:00 drill/swim, 5 x 50 @ 1:00 holding :38s --1500 race pace, 100 easy) before my heat for the 1500 was on the blocks.  I wore a pair of Aquablade jammers, which are very comfortable, and had shaved from the waist up.

My time was a 20:02.29, slower than my 1650 in February (a shorter distance) and not as fast as I would have liked.  My first three 400s were split pretty evenly--5:18, 5:20, 5:21--but then I split a 2:42 for the next 200 and lost my chance at breaking 20:00.  Currently this time ranks 9th nationally, but I doubt it will hold up.

I swam the 400 free a few hours later after warming up another 3-400.  My pace 50s were off, so I knew this race would be a struggle.  The second  Cliff bar was just not enough, and the facility had closed its snack bar.  I did manage to break 5:00 with a 4:56.89, but it felt more like a 200 in terms of the level of discomfort.  I have not seen my splits yet.

I plan to re-taper for zones in San Antonio in two weeks where the 400 will be the first event.  I believe that I can shave some time off and will try to break 4:50.  I also plan to swim the 800, the last event after the relays, where I think I may have an outside shot at top ten on the basis of the times posted nationally thus far.  I will need to be under 10:20 if not faster, but it does appear that everyone is slower this year without the tech suits.

Friday November 19, 2010

Slept in this morning and swam at Life Time on my way to Dallas for the DAM scm meet.  I swam my standard meet warmup--

500 swim
8 x 50 drill/swim @ 1:00
5 x 100 @ 2:00, held 1:17s comfortably, HR = 132-138
200 easy

Thursday, November 18, 2010

Thursday November 18, 2010

I had a meeting downtown this morning so I swam at Life Time in the indoor 25 meter pool. I am off tomorrow so I will sleep in a bit and swim later in the morning before leaving for Dallas in the afternoon.

500 swim, 200 kick, 300 pull
8 x 50 @ 1:00, drill/swim
5 x 100 @ 200, 1500 race pace, held 1:19 comfortably, HR = 126-138
200 easy

Wednesday November 17, 2019

Swam at Nitro with David and Steve. Tom coached. We swam a taper workout.

400 swim, 200 kick, 300 pull
8 x 50 drill/swim @ :55
8 x 50 pace @ :45, held :36 feet to feet
4 x 100 pace @ 2:00, held 1:11, HR = 132-138
200 easy

Tuesday, November 16, 2010

Tuesday November 16, 2010

Day 2 of my taper...swam at Nitro with Tom, Steve, and David.  Stephen coached, but we modified the workout. 

600 swim
6 x 100 @ 1:30, drill/swim by 50
8 x 50 @ 1:00, 1650 race pace, held :36s comfortably (feet to feet), HR = 130. 
4 x 100 @ 2:00, 1650 race pace, held 1:11s, HR = 130
300 easy

2300 yards

Stopped lifting weights last week and will not resume until after the scm Regional Championships.  My plan at this point is to train hard next week, then retaper as I did last December for Belton (where I posted a PB in the 500).

Monday, November 15, 2010

Monday November 15, 2010

Swam at Nitro with Kirk, Steve, and Tom.  Stephen coached.  The water was a bit cold, and I felt tight even for a Monday.  Began my taper today, so I didn't expect to feel great anyway.

500 swim
10 x 50 drill @ 1:00
5 x 150 @ 2:15, swam these at En2
5 x 100 @ 1:30, swam these at 1650 race pace and held 1:12s
4 x 75 @ :55, made three of these but didn't want to put the hammer down since I am trying to taper
4 x 50 @ :40, held :34-:35, HR = 144
200 easy

2950

Saturday Novemberr 13, 2010

Swam at Nitro with Anthony, Steve, David, Tom, and Jean. Stephen coached.

300 SKP
10 x 50 kick @ 1:15
10 x 25 kick @ :45
8 x 75 @ 1:15, averaged :54 (1650 race pace)
8 x 100 @ 1:30, averaged 1:10 for the first four, descended the last four from 1:10 to 1:07
4 x 200 pull@ 3:00
200 easy

Friday, November 12, 2010

Friday November 12, 2010

Swam at Nitro with Anthony and Zach, next to Steve, Jean, and David.  The pool was set up long course as it is every Friday.  Tom coached.

Missed part of warm up, so I did 400 swim/300 pull
Transition set:
8 x 100, 2 @ 1:45, 2 @ 1:40, 2 @ 1:35, 2 @ 1:30, averaged 1:24-1:25 (En2), HR was around 150
Main set:
1 x 200 fast @ 3:00, went 2:40--not great, but I did get stronger later in the set
1 x 200 easy @ 4:00
2 x 100 fast @ 3:00, went 1:16 then 1:12 which was pretty solid
1 x 200 easy @ 4:00
4 x 50 fast @ 1:30, went :33, :33, :33, and :32
1 x 100 easy
Had to answer a page at that point, so that was it for the day.  Plan to begin tapering tomorrow. 

Thursday, November 11, 2010

Thursday November 11, 2020

Swam at Nitro with Jean, David, Tom, and Zach.  Rob coached.

500 swim, 100 kick, 400 pull
10 x 50 @ 1:10, stroke/free, 10 wall push ups after each 25; I was actually a bit tired after these
8 x 75 @ 1:15, stroke/free/stroke
6 x 100 @ 1:30, averaged 1:11-1:12, didn't feel as easy as it should have, but my HR was only 150
1 x 100 fast, went 1:02
3 x 200 IM @ 3:15, descended from 2:47 to 2:43
200 easy

Planning to begin tapering on Saturday for next weekend's DAM meet.

Wednesday, November 10, 2010

America has spoken...

Corporate America, that is.  Smaller government, less regulation.  All of which means less accountability when eggs are contaminated with Salmonella, a drug for diabetes causes heart attacks, or a million gallons of crude oil spill in the Gulf.  And hey, who doesn't want to extend the Bush tax cuts for the top 1% in the country? 

Swam at Nitro with Jean, Anthony, and Zach, next to Steve, David, and Kirk.  Tom coached using a workout written by James.  We are fortunate to have great coached workouts every day.

400 swim, 300 kick, 200 pull
4 x 75 @ 1:15, kick/drill/swim (short transition set)
15 x 100: 3 x (2 x 100 @ 1:15, 3 x 100 @ 1:30); averaged 1:11s but was a bit slower on #3, #8, and #13
8 x 50 @ 1:30, 25 underwater/25 sprint
4 x 100 @ 1:15, felt very strong on these and held solid 1:10s
200 easy

Tuesday, November 9, 2010

Tuesday November 9, 2010

Lifted weights last night.  Swam at Nitro with David, Steve, Tom, and James.  Stephen coached.  Yesterday's workout wasn't anything special, but I finished with 4 x 100 @ 1:15, holding 1:10-1:11.

600 swim
4 x 400 IM, 1:00 rest; #1 kick with fins, #2 drill, #3 pull, #4 swim (went 5:21)
16 x 25 @ :30 IM order
4 x 100 IM @ 1:30, averaged 1:17-1:18
100 easy

Sunday, November 7, 2010

Sunday November 7, 2010

Back home in Austin.  Swam at Life Time in the indoor 25 meter pool.  Less than two weeks until the DAM scm meet in Dallas.  I entered the 1500, which will be the first event, and the 400, which will be the last.  Not really sure what to expect for times without a full body tech suit.  Warm up will start at 7 am, so pre meet nutrition will be a challenge.

1500 swim, 300 pull, 200 kick
8 x 50 drill/swim @ 1:00
2 x (1 x 400 @ 6:00, 4 x 100 @ 1:30 holding 1500 race pace), went 5:37 and 5:34 for the 400s, averaged 1:20 for the 100s
100 easy

Friday November 5, 2010

I was in Naples, FL for a practice management conference and swam in the hotel's heated outdoor 25 meter pool.  Afterwards, I enjoyed my latte while sitting on the beach.  Very nice.

1500 warmup
10 x 50 @ 1:00
15 x 100 @ 1:30, held 1:20 (1500 race pace)
200 easy

Saturday, November 6, 2010

Thursday November 4, 2010

Swam at Life Time in the indoor 25 meter pool.

1000 swim, 200 kick, 400 pull
8 x 50 drill/swim @ 1:00
Drop down 50s, beginning at 1:00, made it to :40
200 easy

Wednesday, November 3, 2010

Wednesday November 3, 2010

Lifted weights last night. Swam at Nitro this morning with Steve, Kirk, David, Tom, and Jean. James coached. Felt a lot stronger today; I am thinking about using Tuesdays and Thursdays as recovery days.

400 swim, 200 kick, 4 x 25 sprint @ :30
5 x 200 @ 2:45, 25 fly/175 free, averaged 2:33. Swam this as an endurance set and was happy with the results. A nice variation on 5 x 200s.
3 x 300 pull @ 3:45, averaged 3:37. I have not swum 300s on this interval in over three decades.
100 easy
4 x 200 kick with fins @ 3:00
100 easy
4 x 50 @ :35, made 'em. Felt pretty strong on all four.
200 easy

Tuesday, November 2, 2010

Tuesday November 2, 2010

Voted against the reclamation of America.  I'm not sure when intellectualism acquired such a negative connotation, but  I wonder whether we will still feel that way when emerging nations that place a premium on education have surpassed us.  Rest assured that the multinational corporate special interests funding the Tea Party will care not.  Ironically, their followers still believe that they are part of a grassroots movement that revolves around them.

Swam at Nitro with Steve, Jean, James, Tom, and Rachel.  Stephen coached.  I spent a long day in the cath lab yesterday and missed lunch; today's workout was forgettable.

500 swim
8 x 50 @ 1:00, IM order
Main set, 4 x through:
2 x 50 @ 1:00, IM order
1 x 100 IM @ 1:30, struggled on these
1 x 200 IM @ 3:15, averaged 2:53-2:55, significantly slower than usual
2 x 50 kick @ 1:30, recovery
200 easy

Monday November 1, 2010

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

300 SKP
6 x 50 @ :50, moderate/build
Main set, 2 x through:
2 x 200 @ 3:15
2 x 200 @ 3:15, broken :10 at the 100
2 x 200 @ 3:15, broken :05 at the 50
Averaged 2:26, 2:21, and 2:16 on the first round, 2:23, 2:19, and 2:15 on the second.
200 easy

Sunday, October 31, 2010

Sunday October 31, 2010

Decided to sleep in yesterday and skipped the 5:30 practice at Nitro.  Swam at Life Time today in the indoor 25 meter pool.  The weather was beautiful, but the outdoor pool was closed.

500 swim, 200 kick, 300 pull
8 x 50 @ 1:00; moderate
Main set, 9 x 300:
3 x (1 x 300 @ 4:40, 1 x 300 @ 4:30, 1 x 300 @ 4:20), averaged 4:12-4:13 on the first two rounds, then averaged 4:15 on the last round
200 easy

Tentatively planning to swim the 1500 at the DAM meet on November 20, so I am still trying to do a substantial amount of En2 work in practice. 

Friday October 29, 2010

Swam at Nitro with Anthony and Rachel, next to Steve, David, Zach, and Jean. Tom coached. The pool was set up long course.

400 swim, 300 pull, 200 kick
8 x 50s @ 1:00, easy/moderate
3 x 200 @ 3:30, swam these moderate and descended from 2:50 to 2:44
3 x 400 @ 7:00, swam these moderate and descended from 4:50 to 4:44
3 x 200 @ 3:30, held 2:44
100 easy

Wednesday, October 27, 2010

Wednesday October 27, 2010

Swam at Nitro this morning with David, Anthony, Steve, Tom, Anita, Zach, and Jean.  James coached.

600 swim
3 x 300 @ 4:30, swam these moderate (En2), descended from 3:48 to 3:40
4 x 50 @ 1:00, stroke (fast)/free (easy)
1 x 1000 pull, 25 easy/25 hard, 50 easy/50 hard, etc.
10 x 100 @ 1:20, swam this as the main set, held 1:10-1:11 (En3), felt strong on these and maintained a long, smooth stroke
100 easy

Tuesday October 26, 2010

Swam at Nitro this morning with David, Steve, and Tom.  Stephen coached.

300 SKP
8 x (1 x 25 kick @ :30, 1 x 50 free @ :50)
5 x (5 x 50 @ :50) IM/free
6 x (1 x 100 IM @ 1:30, 4 x 25 @ :30 IM order), averaged 1:18 on the 100 IMs, went 1:13 on the last one
200 easy

Sunday, October 24, 2010

Sunday October 24, 2010

Swam at Life Time this morning in the 25 meter pool.  I modified the set Tom used for Friday's Nitro practice.

400 swim, 300 pull, 200 kick, 100 drill

Transition set--
1 x 200 @ 3:30
1 x 150 @ 2:30
1 x 100 @ 1:30
1 x 50

Main set: 25 x 100--
4 x 100 @ 1:30
3 x 100 @ 1:25
2 x 100 @ 1:20
1 x 100 easy
1 x 100 fast
1 x 100 easy
3 x 100 @ 1:25
2 x 100 @ 1:20
1 x 100 easy
1 x 100 fast
1 x 100 easy
2 x 100 @ 1:20
1 x 100 easy
1 x 100 fast
1 x 100 easy

Averaged 1:20-1:21 for the repeats on 1:25 & 1:30; averaged 1:14s on the fast repeats; repeats on 1:20 were touch and go except for the last two (1:16 & 1:18).  Tough set to swim solo.

Saturday October 24, 2010

Swam at Nitro with Tom, David, Steve, Anthony, and Jean. Stephen coached.

300 SKP
5 x 400 @ 6:00, descended from 5:09 to 4:53
16 x 25 drill/swim
8 x 50 choice
4 x 100 @ 1:20, averaged 1:10
100 easy

Friday, October 22, 2010

Friday October 22, 2010

Swam at Life Time in the indoor 25 meter pool this morning because I needed to drive my son to school again today.  I find it challenging to train alone, so I really try to work a lot with the pace clock as I did on this set of 200s.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00 drill/swim
Main set, En2, no additional rest:
3 x (1 x 200 @ 3:10, 1 x 200 @ 3:00, 1 x 200 @ 2:50), averaged 2:48s
100 easy

Wednesday, October 20, 2010

Wednesday October 20, 2010

I drove my son to school this morning so I swam at Life Time this afternoon in the outdoor 25 meter pool. I decided to swim another endurance workout as I continue to prepare for the 1500 in November. I will miss my Blue Seventy full body suit.

500 swim, 500 pull
8 x 50 @ 1:00 drill/swim
Main set:
1 x 800, 2 x 400, & 4 x 200 @ 1:30 base; averaged 5:43 for the 400s and 2:48 for the 200s (En2).
200 easy

Tuesday October 19, 2010

I had an early morning meeting downtown so I swam at Life Time in the late afternoon in the outdoor 25 meter pool.  The weather was perfect, and the water temperature was just about right.  I used my handy digital finger lap counter as a pace clock. 

500 swim, 300 pull
8 x 50 @ 1:00, drill/swim
5 x 300 @ 4:30, moderate/En2, held 4:15 or better
150 easy

Monday, October 18, 2010

Monday October 18, 2010

Tough call weekend. Saturday's practice was forgettable. The main set consisted of three rounds of 4 x 75 @ 1:20, 1:10, 1:00 with a moderate 200 @ 2:50, 3:00, 3:10 in between. Struggled through the set holding :53s and 2:32s. This morning I slept in because I didn't get to bed until 1 am. I swam at Nitro at noon and shared the pool with one or two other lap swimmers.

800 swim, 400 pull
8 x 50 drill/swim @ 1:00
Main set--24 x 100 @ 1:20 as follows:
12 x 100 @ 1:20, averaged 1:12, struggled a bit on these
100 easy
8 x 100 @ 1:20, averaged 1:11
100 easy
4 x 100 @ 1:20, averaged 1:10
100 easy

Challenging workout. I was disappointed that I could not hold 1:10s, but my HR (174+) indicated that I was pushing it hard on this set and wasn't capable of much more today.

Friday, October 15, 2010

Sending my regrets...

Sadly, I will be unable to attend this event as I am on call.  Otherwise I would have gladly purchased a seat at the speaker's table so that I could personally ask the distinguished Dr. Jones why he chose to pursue a career in medicine (see An open letter to Roger Starner Jones, MD).  I would also be interested to know whether he takes issue with all provisions of the Patient Protection and Affordable Care Act (so-called "ObamaCare"), including the one that prohibits denial of coverage for children (like my son) with pre-existing conditions.

An Evening with Dr. Roger Starner Jones


When: October 16, 2010 at 7:00 pm (reception at 6:00 pm)

Where: Zamar Center, 8493 Baymeadows Way, Jacksonville, FL 32256


Get your tickets now for an event to remember! We are honored to welcome our distinguished guest, Dr. Roger Starner Jones, who is traveling from Mississippi just to spend an evening with us. Your donations are graciously accepted and will be used to help Troy Stanley win Florida’s 4th district.


Dr. Roger Starner Jones, an emergency room physician in Jackson, Mississippi, garnered worldwide notoriety after his August 2009 letter to the editor in The Clarion Ledger. His sharply candid letter is highly acclaimed for its poignant depiction of the culture crisis that he believes is sweeping our nation. Conservatives praise him, while liberals abhor him. Dr. Jones will share some of his shocking ER experiences that illustrate the culture crisis and why it is vitally important that we elect politicians who will not only overturn ObamaCare, but also stop the Congressional spending spree. Dr. Jones promotes incentive-based, consumer-driven solutions to address important problems in the delivery of American healthcare.


Seating is limited. Reserve your seats today!


Donation Levels:


Dinner: $99


Private Reception with Speaker (incl dinner): $149


Seat at the Speaker’s Table: $249

Sponsor’s Table (8 seats, includes reception): $699

Friday October 15, 2010

Swam at Nitro with Steve and Zach, next to James, Kirk, David, and Jean.  Tom coached.  The pool was set up long course.

400 swim, 200 kick, 300 pull
Main set:
1 x 500 @ 8:00, aerobic/En1, went 7:27 (5K race pace!)
1 x 400 @ 6:30, moderate
1 x 300 @ 5:00, strong, went 4:15
3:00 rest
1 x 400 @ 6:30, faster than in round 1, went 5:48
1 x 300 @ 5:00, faster than in round 1, went 4:10
1 x 200 @ 3:30, strong, went 2:42
3:00 rest
1 x 300 @ 5:00, moderate, went 4:15
1 x 200 @ 3:30, went 2:46
1 x 100 strong, went 1:18
100 easy

Round 3 was painful; when I finished I felt as though I'd been in the weight room for an hour.  It was reassuring to see Kirk, Steve, and David (but not James!) slowing down as the set progressed.

Thursday October 14, 2010

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

1000 swim
10 x 75 drill/swim @ 1:20
10 x 75 fly/back/breast @ 1:30
5 x 200 @ 3:15, odds IM (averaged 2:20), evens free moderate
1 x 200 fast, went 2:17
100 easy

Wednesday, October 13, 2010

Wedneday October 13, 2010

The preliminary results for the USMS 5K Postal National Championship were posted yesterday.  As it turns out I placed 4th in my age group (and missed placing 3rd by less than 12 seconds).  Without a doubt that was one of my finest swims in Masters. 

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

300 SKP
4 x 125 IM @ 2:00
3 x (2 x 25  @ :30, 2 x 100 @ 1:15, 1 x 50 easy @ :50)
Main set, 3 x through:
1 x 150 fast @ 2:00, went 1:45, 1:43, 1:42
1 x 25 @ 1:00 easy
1 x 125 @ 1:40, went 1:25, 1:25, 1:23
1 x 25 @ 1:00 easy
1 x 75 @ 1:00, went :49, :50, :47
1 x 50 @ 2:00 easy
200 warm down

Tuesday, October 12, 2010

Tuesday October 12, 2010

Lifted weights last night.  Swam at Nitro this morning with David and Tom, next to Steve, Fernanda, and Daniel.  Stephen coached.

300 SKP (I jumped in late and swam a 500 instead)
2 x (1 x 50 @ 1:00, 1 x 25 kick @ :30, 1 x 50, 2 x 25 kick, 1 x 50, 4 x 25 kick)
4 x 400 IM @ 6:00; my goal was to hold 5:30 and I went 5:31, 5:31, 5:32, 5:30.  Very tough set.
4 x 25 fly @ :30
1 x 100 @ 1:20
4 x 25 back @ :30
1 x 100 @ 1:20
4 x 25 breast @ :30
1 x 100 @ 1:20
4 x 25 free @ :30
1x 100 @ 1:20
Averaged 1:09-1:10 on the 100s (1000 race pace) and felt strong despite the set of 400 IMs
100 easy

Monday, October 11, 2010

Monday October 11, 2010

Slept in Saturday and swam in the outdoor 25 meter pool at Life Time. The weather and the water temperature were both perfect.  Since I was unable once again to locate a pace clock, I decided to swim 5 x 800s with roughly two minutes rest. Later at Lane 4 I picked up a combination lap counter/timer that you wear on your index finger and activate with your thumb. This morning I swam at Nitro with Steve, James, Tom, David, Anthony, and Zach. Stephen coached.


500 swim, 400 free/back, 300 kick
4 x 50 drill/swim @ 1:00
4 x 25 @ :30
Main set:
4 x 300 @ 5:00, went 3:37, 3:36, 3:36, and 3:35 (1650 race pace); very strong set for me
Pull set:
2 x (1 x 200 @ 2:45, 1 x 100 @ 1:20, 1 x 50 @ :40, and 4 x 25 @ :20)
400 easy

Planning to fully taper for the scm zones meet in San Antonio December 4-5. My goal is to break 20:00 in the 1500 and 10:00 in the 800 free. I will enter the 400 as well but may or may not actually swim it.

Friday October 8, 2010

Swam at Nitro with Anthony and Fernanda, next to David, Tom, and Kirk.  Stephen coached.  The pool was set up long course as it will be every Friday.

6 x 100 @ 1:45 (warmup)
10 x 50 kick with fins @ 1:00
10 x 50 drill @ 1:00
4 x 200 @ 3:00, went 2:46, 2:46, 2:49, and 2:49
4 x 100 @ 1:30, averaged 1:22
4 x 50 @ :45
100 easy

Thursday, October 7, 2010

Thursday October 7, 2010

Swam at Nitro with Larry, Melanie, and Louis.  Rob coached.

1000 swim
12 x 50 @ 1:00, fly/free, averaged :37-:38
5 x 100 @ 1:30, held 1:10, HR = 156
8 x 75 @ 1:20, rolling IM
3 x 200 @ 3:30, 1 & 3 IM (went 2:40), 2 free (went 2:22)
100 easy

Felt better today backing off a bit on the intervals. 

Wednesday, October 6, 2010

Wednesday October 6, 2010

Lifted weights late yesterday afternoon and had a pretty good session.  So good, in fact, that I struggled through practice this morning.  I can definitely see a change over the years in the amount of recovery that I need.  Of course, the fact that we currently do not have a freezer to store Blue Bell is limiting my ability to refuel in the evenings.  Swam at Nitro today with David, Steve, Anthony, Anita, and Tom.  James coached.  We each had our own lanes, which was very nice.

400 swim, 300 pull
3 x 150 @ 2:15, averaged...don't ask
1 x 100 @ 2:00 recovery
2 x 150 @ 2:00, equally forgettable
1 x 100 @ 2:00 recovery
1 x 150 @ 1:45, just made it
1 x 100 @ 2:00 recovery
4 x 100 @ 1:20, averaged 1:13-1:14
1 x 100 @ 2:00 recovery
3 x 100 @ 1:15, averaged 1:11
1 x 50 @ 1:00 recovery
2 x 100 @ 1:10, made 'em both
1 x 50 @ 1:00 recovery
4 x 50 @ :35, made 3, touched @ 2:22
1 x 50 @ 1:00 recovery
3 x 50 @ :35, made 'em
1 x 50 @ 1:00 recovery
1 x 50 fast, went :29
100 easy

Tuesday, October 5, 2010

Tuesday October 5, 2010

Swam at Nitro with Jean, Tom, James, and David.  Stephen coached.  Still a bit sore from gardening on Sunday (which followed swimming at Barton Springs and tennis with my son).  I try to avoid shovels when I am preparing for a meet, but my next one is still a couple of months away.

600 swim, 300 pull
8 x 25 kick @ :30, no fins
4 x 150 pull @ 2:15, nothing special
3 x 300 IM @ 4:30, averaged :10-:15 rest on these
4 x 200 IM @ 3:00, averaged 2:49
5 x 100 IM @ 1:30, averaged 1:21
100 easy

Monday, October 4, 2010

Monday October 4, 2010

Yesterday I swam 4000 yards at Barton Springs with David, Scott, and Linday.  This morning I swam at Nitro with Jean and David, next to James and Steve.  Tom coached.

400 swim, 200 kick, 400 pull
2 x (1 x 50 @ :50, 2 x 25 kick @ :35, 1 x 50 @ :50, 2 x 25 kick @ :35)
Kick set:
Timed kick, fast, @ 3:00
50 easy
TImed kick, fast, @ 2:00
50 easy
Timed kick, fast, @ 1:00
50 easy
Pull set:
3 x 200 @ 2:45
Swim set:
4 x 50 @ :35
1 x 50 @ 1:30, recovery
3 x 50 @ :35
1 x 50 @ 1:30, recovery
2 x 50 @ :35
1 x 50 @ 1:30
1 x 50, fast, went :30
200 easy

Friday September 30, 2010

Swam at Nitro with Jean, David, Anthony, and Kirk.  Tom coached.

300 SKP
2 x (3 x 4 x 25 @ :30/:25/:20)
12 x 200: #1-9 @ 2:45 (1 moderate/1hard, 1 moderate/2 hard, 1 moderate/3 hard), #10 easy, #11 fast, #12 easy; averaged 2:30 for the moderate 200s, 2:25 for the hard 200s, and went 2:17 on # 11.

Thursday, September 30, 2010

Thursday September 30, 2010

Swam at Nitro with David, Steve, and a visiting Masters swimmer from Atlanta, Chris Weissman, a National champion in the 50 and 100 breast. Mary Anne coached.

300 SKP
8 x 50 drill
Main set, 2 x through, 1:30 base:
50 stroke/50 free recovery, 75 stroke/75 free, 100 stroke/100 free, 200 stroke/200 free, 100 stroke/100 free, 75 stroke/75 free, 50 stroke/50 free; swam IM on the stroke repeats and averaged 1:20s for the 100s, went 2:45 and 2:42 on the 200s. Held En2 pace on the free repeats. Great endurance set.
100 easy

Wednesday, September 29, 2010

Wednesday September 29, 2010

Lifted weights Monday evening.  Missed practice yesterday morning because of an early conference downtown and briefly considered swimming last night at Life Time, but I knew James would have a challenging workout planned for us today.  Felt rested this morning and swam at Nitro with Anthony, Zach, and Tom.

400 swim, 300 pull
8 x 75 kick/swim/kick @ 1:30, IM order
Main set:
3 x (50 fast @ :35, 150 easy, 50 fast @ 1:00, 300 fast); held :31 for the 50s, descended the 300s 3:34, 3:32, and 3:29, which is my best set of 300s yet.
200 easy

Monday September 27, 2010

Swam at Nitro with Zach, Tom, Anthony, Melanie, and Eryn.  Stephen coached.

600 swim
12 x 50 kick with fins @ :55
6 x 50 build @ :50
6 x 150 @ 2:15, held 1:46 which hurt a bit
400/300/200/100 pull @ 1:30 base, breathing 3/5/3/7
10 x 50 swim with fins @ 1:15, 25 underwater no breather/25 choice
100 easy

Saturday, September 25, 2010

Saturday September 25, 2010

Swam at Nitro with Anthony, Tom, Jean, Eryn, and Larry. Stephen coached.

600 swim
15 x 100, 1-5 @ 1:45, 6-10 @ 1:35, 11-15 @ 1:25, held 1:11, HR was 156
16 x 25 kick @ :40
500 pull
3 x 200 @ 4:00, swam these strong and tried to hold my 100 pace, went 2:24, 2:22, 2:20
100 easy

Friday, September 24, 2010

"Ain't that America..."

The income gap in this country is at an eighty year high. One in seven Americans are living in poverty. Meanwhile, a letter from a young ER physician in Mississippi resurfaces and goes viral on Facebook, a letter which blames our health care crisis on a "crisis of culture." Shortly thereafter, my blog post of March 6 ("An open letter to Roger Starner Jones, MD") attracts over 8,000 views and 120 comments from around the world. Many of those posting comments express anger and resentment, questioning why they should bear any responsibility for the care of those whom Dr. Jones refers to as "the careless." What does it say about us as a society when we rush to the defense of a physician who writes, "Life is really not that hard. Most of us reap what we sow."

Friday September 24, 2010

Swam at Nitro with Anthony and Steve.  Tom coached.

400 swim, 300 kick, 400 pull
Transition set:
3 x 100 @ 1:30, 80% effort, averaged 1:16
1 x 100 kick
2 x 100 @ 1:30, 85% effort, averaged 1:12
1 x 100 kick
1 xs 100 @ 1:30, 90% effort, went 1:09
1 x 100 kick
Main set:
3 x (3 x 100 @ 2:00, broken at the 75--75 @ 1:15/25 @ :45), easy 200 pull after each round; averaged 1:04 (:49/:15) on the first round, 1:02 (:48/:14) on the second round, and 1:00 (:46/:14) on the third round
100 easy

Thursday September 23, 2010

Swam at Nitro with David, Jean, Tom, Rachel, Steve, and Kirk.  Rob coached.

1000 warm up
12 x 50 kick @ 1:00, IM order
5 x 100 IM @ 1:30, held 1:20 (this was our interval for IMs back in the day)
5 x 200 @ 3:15, odds IM (went 2:42, 2:39, and 2:35), evens free (went 2:25 and 2:24)
8 x 25 @ :40 fast, IM order
4 x 100 @ 1:15, averaged 1:11
100 easy

Wednesday September 22, 2010

Swam at Nitro with Steve, Jean, David, Anthony, Tom, and Anita.  James coached.  The water was a bit cooler today, and I have finally shaken off the cold I was fighting for about a week.

300 swim, 200 kick, 300 pull
8 x 25 @ :30, fly/back
2 x (1 x 400 @ 5:30, 1 x 400 kick with fins @ 8:00, 4 x 25 @ :20, 3 x 100 @ 1:10), went 4:57 on both 400s and made the 100s on 1:10
100 easy

Tuesday September 21, 2010

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

200 SKPS
16 x 25 kick @ :30
2 x (4 x 125 @ 1:45, 4 x 75 @ 1:05, 4 x 25 @ :20); averaged 1:34 and :55 on the first round, 1:31 and :53 on the second, still not great but HR was only 160
100 easy (skipped the pull set because of a meeting)

Need to re-focus on my distance training and choose my next meet.

Monday September 20, 2010

Swam at Nitro with Jean, David, Anthony, Steve, and Tom.  Stephen arrived late, so we swam one of Tom's workouts.

200 S/D/K/P/S
3 x 500 @ 7:30, #1 build, #2 25 easy/25 fast, etc, #3 moderate; descended from 6:34 to 6:18
100 easy
3 x 500 @ 7:30, #1 moderate, went 6:16, #2 pull, #3 fast, went 6:11,  not great, but my HR was only 160
100 easy

Stroke felt off today.  Not sure if taking two days off was a great idea.

Sunday, September 19, 2010

Sunday September 19, 2010

Swam at Nitro on Friday morning with Anthony, Jean, David, and Kirk.  Tom coached.

300 SKP
10 x 50 @ :50, build by 50 to 90%
Main set, 1:30 base:
2 x 100 En3, held 1:07
1 x 200 En1, went 2:32
2 x 100 En2, held 1:10
1 x 200 En2, went 2:24
2 x 100 En1, held 1:16
1 x 200 En3, went 2:20
2:00 rest
1 x 200 En3, went 2:20
2 x 100 En1, held 1:16
1 x 200 En2, went 2:24
2 x 100 En2, held 1:10
1 x 200 En1, went 2:39
2 x 100 En3, held 1:07
200 easy

Skipped practice on Saturday and fasted for Yom Kippur.  Had planned to swim at Barton Springs this morning but just couldn't drag myself out of bed. 

Thursday, September 16, 2010

"The quality of mercy is not strain'd..."

It droppeth as the gentle rain from heaven
Upon the place beneath; it is twice blest:
It blesseth him that gives and him that takes

William Shakespeare, The Merchant of Venice

I was reminded of this quote the other day when my blog, which was conceived as an eclectic mix of Masters swimming, medicine, and politics, was picked up  by search engines because of my March 6 post (An open letter to Roger Starner Jones, MD).  Dr. Jones, an emergency room physician in Mississippi, had written a letter to the editor of his local newspaper entitled, "Why pay for the care of the careless?" which later began circulating via email and more recently on Facebook.  I took issue with his views, specifically his characterization and obvious disapproval of a patient, and responded as one physician to another in the form of an open letter.  My point was that, regardless of how we may feel about society's ills and the flaws in our health care system, we as physicians have no business judging our patients.  I have received nearly seventy comments within the past few days, and I must say that I am surprised at the volume and, in some cases, disturbed by the content.

Swam at Nitro this morning with David, Tom, Eryn, Melanie, and Zach.  Rob coached.  Felt tired from call last night and still fighting off a bit of a cold.

400 swim, 400 pull
4 x 200 @ 3:15, odds free moderate (averaged 2:32), evens IM (averaged 2:49)
6 x 100 @ 1:20, averaged 1:11
8 x 50 kick @ 1:10
10 x 25 @ :40, odds underwater dolphin with fins (no breath), evens choice
1 x 200 fast, 2:00 rest, went 2:15
1 x 100 fast, 1:00 rest, went 1:02
1 x 50 fast, went :28
100 easy

Tuesday, September 14, 2010

Wednesday September 14, 2010

Swam at Nitro this morning with David and Jean, next to Tom, Kirk, and James on one side and Melanie, Eryn, and Zach on the other.  Stephen coached.

400 swim, 100 kick, 300 pull
12 x 25 @ :45 drill
2 x (4 x 125 IM @ 1:55, 4 x 75 free @ 1:05, 4 x 25 @ :35, IM order), held :50-:51 on the 75s (1000 race pace)
4 x 50 @ 1:10, 2 free, 2 fly
2 x 200 IM @ 3:00, went 2:38 and 2:39
200 easy

3700

Not too bad on three hours of sleep!

Monday, September 13, 2010

Monday September 13, 2010

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

600 swim, 400 pull
Main set, no additional rest:
4 x 100, odds free @ 1:30, evens back @ 1:40
4 x 50 kick @ 1:00
4 x 100, odds free @ 1:20, evens back @ 1:30
4 x 50 kick @ :50
4 x 100, odds free @ 1:15, evens back @ 1:20
4 x 50 kick @ :45
Held 1:10 or faster on the 100s free, touch and go on the kick repeats.
10 x 50 @ :45, descend 1-5, 6-10; descended from :35 to :31
12 x 25 @ :45, no breath, swam the last two as a 50 no breather
100 easy

Saturday September 11, 2010

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

200 SKPS
14 x 25 @ :30, breathing 3/5/7/9
8 x 75 @ 1:30, drill/swim
8 x 75 @ 1:30, kick/drill/swim
8 x 75 @ 1:05, swim
10 x 100 @ 1:20, held 1:11
200 easy

Friday, September 10, 2010

Friday September 10, 2010

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

300 swim, 200 kick, 300 pull
4 x (4 x 25 @ :30), #1 build to 85%, #2 six- or eight-beat kick, #3 build to 90%, #4 six- or eight-beat kick
Main set:
4 x 25 fast kick @ :40
8 x 50 @ :40
1 x 50 easy
4 x 25 fast kick @ :40
4 x 100 @ 1:15, held 1:10
1 x 50 easy
4 x 25 fast kick @ :40
6 x 50 @ :35, made five
1 x 50 easy
4 x 25 fast kick @ :40
3 x 100 @ 1:10, made two
1 x 50 easy
4 x 25 fast kick @ :40
2 x 50 @ :35, made both
1 x 50 easy
4 x 25 fast kick @ :40
1 x 100 for time, went 1:02, expecting a 1:05, but I had decided to breathe every stroke and tried not to overkick; this was one of my best workout swims yet considering that it came at the end of a tough practice.  Louis was racing me from two lanes over but was a body length or more behind most of the way.
200 easy

Wednesday, September 8, 2010

Intolerable

A pastor of a small church in Florida has drawn worldwide attention by announcing his plans to burn copies of the Quran on Saturday. A Tea Party follower tells a reporter that he learned all that he needs to learn about Islam from the events of 9/11. And Gov. Rick Perry, at a campaign stop in Temple, is quoted in the Texas Tribune: "We're creating more jobs than any other state in the nation...Would you rather live in a state like this, or in a state where a man can marry a man?" Tough choice, Governor, but I think I'll go with the state that practices tolerance. I'm just not sure where that is right now.

Swam at Life Time in the indoor 25 meter pool this morning because of street flooding down the road from Nitro.

500 swim, 200 kick, 300 pull
10 x 50 @ 1:00 drill/swim, felt choppy
15 x 100 @ 1:20, averaged 1:21-1:22, :02/100 off my usual pace, HR at the end was 150
100 easy

Thinking I may be overtrained this week, especially after lifting last night. I had planned to take tomorrow off anyway for Rosh Hashanah. Happy New Year!

Tuesday, September 7, 2010

Tuesday September 7, 2010

Swam at Nitro with James, David, Tom, and Rachel.  Stephen coached.

400 swim, 200 kick, 300 pull
4 x 25 @ :30, IM order
4 x 50 @ 1:00, IM order
4 x 75 @ 1:30, kick, IM order
4 x 100 @ 1:45, IM drill
5 x 100 @ 1:30, IM, averaged better than 1:18 on all five, went 1:15-16 on the last one
5 x 100 @ 1:30, averaged 1:09s
100 easy

Monday, September 6, 2010

Labor Day

Slept in on Saturday after a late night trip to the hospital. Swam in the outdoor pool at Life Time which felt a bit cooler after the recent rains. As there was not a pace clock available I swam 4 x 800s.

This morning I swam at Nitro with David, Tom, Jean, and Fernanda. Stephen coached.

300 SKP
10 x 25 kick @ :30
10 x 50 drill @ 1:00
4 x 25/4 x 50/4 x 75/4 x 100 (held 1:13)
4 x 100 (held 1:12)/4 x 75/4 x 50/4 x 25
@ 1:20 base
200 easy
Then David and I decided to swim 4 x 100 @ 1:15, felt very strong on these and averaged 1:10s
200 easy

Friday September 3

Swam at Nitro with Jean, David, Kirk, and James.  Tom coached.  The water was warm again.

300 swim, 200 kick, 300 swim
4 x 50 build @ :50, felt sluggish on these
Main set, no additonal rest:
4 x 125 @ 1:50, moderate, descend; held 1:33s
2 x 250 @ 3:20, held 3:09s
1 x 500 for time, went 6:07 (ouch)
200 easy
1 x 300 @ 4:15, moderate, went 3:49
2 x 150 @ 2:00, held 1:52s
3 x 100 @ 1:15, held 1:11s
100 easy
4 x (4 x 25 @ :30/:25/:20/:15)
100 easy

Thursday, September 2, 2010

Thursday September 2, 2010

Swam at Nitro this morning with Daniel, David, Tom, James, Fernanda, Melanie, and Rachel.  Rob coached.  I wanted to swim one quality set after yesterday's short rest endurance work.

500 swim, 100 kick, 400 pull
4 x (200 IM @ 3:00, 150 drill/swim/drill @ 2:30 IM order, 100 kick @ 2:00 IM order, 50 stroke @ 1:00 IM order)
8 x 75 @ 1:15, swam these free instead of IM as written and held :49s (500 race pace). I tried to focus on technique and felt very strong on these.
100 easy
1 x 50 sprint, went :27, fast enough to beat Louis and Daniel, but I trailed Tom by nearly a body length (I can only hope I am that fast when I am his age!)
100 easy

Wednesday, September 1, 2010

Shameful

Yesterday a patient of mine mentioned that he had recently been diagnosed with lymphoma.  I asked him about the prognosis, and he replied that his oncologist had told him it would all depend on whether "Obamacare" continued to pay for his chemotherapy.  I am not sure which makes me angrier, the fact that a colleague insinuated politics into the physician-patient relationship, or that he is perpetuating Republican scare tactics in an effort to preserve the status quo and protect his income.  Not that any of this should surprise me, as I learned earlier this week that TEXPAC (Texas Medical Association Political Action Committee) is endorsing Rick Perry for governor.  They needn't bother calling me for a contribution. 

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

300 SKP
Main set, no additional rest:
10 x 50 @ :40, 5 x 200 @ 2:35 (average 2:32), 5 x 100 @ 1:15 (made 'em)
200 easy
4 x 50 @ 1:30, 25 underwater/25 sprint
100 easy

Tuesday, August 31, 2010

It's (no longer) my party (and I'll cry if want to).

When he endorsed Barack Obama for president, Christopher Buckley famously said, "I haven't left the Republican Party, it left me."  Apparently he wasn't missed, and nor were the rest of us, for that matter.  Instead, they have Sarah Palin, Glenn Beck, and Rush Limbaugh--the new faces (and voices) of the Republican Party.  And they have the so-called "grassroots" movement known as the Tea Party which is in fact funded by corporate interests like the billionaire Koch brothers, ostensibly educated men who care not the slightest that nearly a third of their followers believe that President Obama is a Muslim.  Finally, they have Fox News, owned by another billionaire, Rupert Murdoch, shamelessly promoting both Glenn Beck and the Tea Party and protesting the construction of a mosque that isn't a mosque (it's a community center) at a ground zero which isn't Ground Zero (it's actually a few blocks away, not far from a gentleman's club that doesn't for some reason doesn't seem to offend anyone).

Lifted weights last night.  Swam at Nitro with David, Steve, Jean, James, Tom, and Melanie.  Stephen coached.

400 swim, 200 pull
4 x (4 x 25 kick @ :40, 4 x 50 drill @ 1:00)
8 x 75 @ 1:30, 25 stroke (IM order)/50 free
8 x 150 @ 2:30, 50 fly/100 free, averaged 1:55, went 1:52 on the last one
100 easy

Monday, August 30, 2010

Monday August 30, 2010

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

3 x (150 swim/50 kick)
12 x 50 drill @ 1:00
5 x 100 kick with fins @ :20 rest
2 x (8 x 100/8 x 50/8 x 25): round 1--100s @ 1:30 (swam these moderate and held 1:13s), 50s @ :50, and 25s @ :20; round 2--100s @ 1:20 (held 1:11s), 50s @ :50/:45, and 25s @ :20.  Tough set after yesterday's 4K swim.
200 easy

Sunday, August 29, 2010

Sunday August 29, 2010

On Saturday morning I swam at Nitro with David, Tom, Jean, and Anthony. Stephen coached.

200 SKPS
15 x 50 @ 1:00, descend 1-3, 4-6, etc. Went :36, :34, :32
6 x 50 @ 1:30, fast, averaged :30
6 x 100 pull @ 1:30, averaged 1:11
4 x 150 @ 2:30, 25 fly, 50 back, 25 breast, 50 free, descended from 1:59 to 1:52
100 easy

This morning I swam 4K at Barton Springs with David, Scott, Linda, Mary, and Eryn. Next meet will be the DAM scm meet in November. I plan to swim the 1500 and will try to break 20:00 without a tech suit.

Friday, August 27, 2010

Friday August 27, 2010

Swam at Nitro with Jean, next to Steve and Anthony, Kirk, and David.  Tom coached.  I had another early meeting, so I began my warm up at 5:15, which really is an unholy hour, so that I could hit the showers by 6:15.

500 swim, 400 pull
3 x 200 @ 3:00, moderate, averaged 2:30
50 easy
4 x 200 pull @ 2:45
50 easy
4 x 200 @ 2:30, went 2:24, 2:26, 2:26, 2:26
100 easy

200s @ 2:30 are still a challenge; I would like to be able to swim these holding 2:20, but I will need cooler water and more sleep. 

Thursday August 26, 2010

Swam at Nitro with David, Jean, Tom, Steve, Rachel, and Melanie.  Rob coached.

500 swim, 100 kick, 400 pull
6 x 50 kick with fins @ :50
6 x 50 kick without fins @ 1:00
5 x 100 @ 1:30, breathing 3/5/7/9 by 25
5 x 100 IM @ 1:45, descended down to 1:16
100 easy

Wednesday, August 25, 2010

Wednesday August 25, 2010

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

400 swim, 400 pull, 100 drill
4 x 75 @ 1:10, strong (held :53), then without additional rest
1 x 250 @ 500 time trial pace (went 5:56 last week), went 2:59
1 x 100 easy
4 x 50 @ :45, strong (held :33-:34), then without additional rest
1 x 250 @ 500 time trial pace, went 2:59
1 x 100 easy
4 x 25 @ :20, then without additional rest
1 x 250 @ 500 time trial pace, went 2:59
1 x 100 easy
6 x 25 @ 1:00, underwater no breather
100 easy

Tuesday, August 24, 2010

Tuesday August 24, 2010

Swam at Nitro with Jean, David, Steve, and Anthony.  Stephen coached.  It's been so hot here this past week that even the scorpions have joined us in the pool.

600 swim, 400 pull, 200 kick
8 x 75 kick @ 1:30
8 x 100 @ 2:00 IM drill
4 x (1 x 100 @ 1:30 holding 1:10/4 x 25 fly @ :30), swam the last round of 25s free @ :20
100 easy

Monday, August 23, 2010

Monday August 23, 2010

Swam two miles in the clear, cold water of Barton Springs on Sunday morning.  Treated myself to a second grand latte from Starbucks to warm up afterwards, then ate a huge brunch at Magnolia Cafe.  Topped it all off with an espresso shake from Mozarts later that afternoon.  Life is good.

Swam at Nitro this morning with David, Steve, Tom, Rachel, and Melanie.  Stephen coached. 

600 swim, 4 x 100 drill, 200 pull
4 x (4 x 50 @ 1:00, breath control, #1-5 breaths, #2-4 breaths, #3-3 breaths, #2-2 breaths)
2 x (2 x 100 @ 1:15, 4 x 50 back @ :45, 2 x 100 @ 1:15, 4 x 50 back @ :45)
100 easy

Friday, August 20, 2010

Friday August 20, 2010

Lifted weights on Wednesday night.  On Thursday morning I swam at Life Time in the indoor 25 meter pool because I had a meeting downtown.  The pace clock wasn't working, so I swam a long (1800 meters) warm up and left.  On the way home that night, I stopped at the Life Time location in North Austin which has an electronic pace clock for the indoor pool.  I warmed up with an easy 400, then swam one of my favorite scm sets, 15 x 100 @ 1:30, holding 1:20s.

This morning I swam at Nitro with Tom, Steve, Anita, Anthony, Erin, and Rachel.  James coached.  The water was warm.

200 SKIPS
4 x 50 @ 1:00, IM order
10 x 50 @ 1:30, 500 race pace (:32-:33), then without additional rest
1 x 500 for time, went 5:56, my second fastest practice 500
5 x 100 kick, with fins, @ 1:30
1 x 300 for time, went 3:31
200 easy

Wednesday, August 18, 2010

Wednesday August 18, 2010

Swam at Nitro this morning with Kirk, David, Steve, and Anthony.  Tom coached.  The pool was set up short course as it will be for the rest of the year.  It has taken me a few days to recover from Saturday's 5K swim; I struggled through Monday's long course workout and actually sat out a few repeats.  Swam about 2500 yards yesterday and left early for a meeting at the hospital.

300 swim, 200 kick, 300 pull
500 swim, easy, @ 7:30
500 swim, fast, @ 8:30, went 6:04
400 pull, easy, @ 6:30
400 swim, fast, @ 7:30, went 4:53
300 pull, moderate, @ 4:30
300 swim, fast, @ 5:30, went 3:32
200 kick, easy
200 kick, fast
100 swim, easy, @ 1:30
100 swim, fast, went 1:04
200 easy

Monday, August 16, 2010

Going postal

On Friday morning I swam at Nitro with David and Matt; the pool was set up short course, and Tom coached.  Mike Koleber had sent me an email confirming that he had arranged to have the pool set up long course on Saturday afternoon for my 5K, so I was committed to swimming it. 

200 SKDPS
4 x 100 @ 1:30, En3, held 1:15s
4 x (25 fast kick @ :40, 25 fast swim @ :40, 25 easy swim @ :40)
200 pull
12 x 100: 1-2 @ 1:35, 3-4 @ 1:30, 5-6 @ 1:25, 7-8 @ 1:20, 9-10 @ 1:15, 11-12 @ 1:10; Tom told us to swim the first rounds easy and just focus on making the intervals, but of course I didn't listen and decided to hold 1000 race pace (1:10-1:11).  Made 11 of them.
200 easy

Swam the USMS 5K Postal National Championship at Nitro on Saturday afternoon.  The water temp was 84 degrees, warmer than I would have liked.  I approached this like I would a swim meet, eating breakfast (my usual grande three raw sugar latte, two Aleve, and a four cheese and egg souffle from Panera) at 9:30 and a snack on the way to the pool at noon.  I wore a  pair of Aquablade jammers because my Blue Seventy is no longer legal, and I couldn't justify spending $260 on the LZR Elites.  I warmed up with an easy 300 followed by a few pace 50s @ 1:00 holding :42-:43.   My goal was to finish in 1:15,  fast enough to place in the top ten in my age group on the basis of last year's results when the tech suits were still legal.  I was paced by Steve and David who swam in an adjacent lane, alternating 100s.  Nitro has digital pace clocks on both ends of the pool, and at the 2000 mark I began entertaining thoughts of actually breaking 1:15.  Needless to say, I was very happy with my final time of 1:14:55.39.  Unfortunately I will have to wait until October to see if the time holds up.


Lap 001 01:27.76 01:27.76
Lap 002 02:57.42 01:29.66
Lap 003 04:26.43 01:29.01
Lap 004 05:56.20 01:29.76
Lap 005 07:25.26 01:29.07
Lap 006 08:54.84 01:29.58
Lap 007 10:24.28 01:29.43
Lap 008 11:53.40 01:29.13
Lap 009 13:22.78 01:29.38
Lap 010 14:52.56 01:29.78
Lap 011 16:22.11 01:29.55
Lap 012 17:48.06 01:25.95
Lap 013 19:20.29 01:32.23
Lap 014 20:49.63 01:29.34
Lap 015 22:18.78 01:29.15
Lap 016 23:47.82 01:29.04
Lap 017 25:17.07 01:29.25
Lap 018 26:46.66 01:29.59
Lap 019 28:16.90 01:30.23
Lap 020 29:46.59 01:29.69
Lap 021 31:16.41 01:29.82
Lap 022 32:46.11 01:29.70
Lap 023 34:16.60 01:30.49
Lap 024 35:47.00 01:30.40
Lap 025 37:17.34 01:30.34
Lap 026 38:47.28 01:29.94
Lap 027 40:17.20 01:29.92
Lap 028 41:46.38 01:29.19
Lap 029 43:16.92 01:30.54
Lap 030 44:46.98 01:30.06
Lap 031 46:17.73 01:30.75
Lap 032 47:48.12 01:30.39
Lap 033 49:18.22 01:30.09
Lap 034 50:48.17 01:29.95
Lap 035 52:18.93 01:30.77
Lap 036 53:49.41 01:30.48
Lap 037 55:19.56 01:30.15
Lap 038 56:50.59 01:31.03
Lap 039 58:21.67 01:31.08
Lap 040 59:52.38 01:30.71
Lap 041 61:22.66 01:30.28
Lap 042 62:52.56 01:29.90
Lap 043 64:23.32 01:30.76
Lap 044 65:54.36 01:31.04
Lap 045 67:25.93 01:31.56
Lap 046 68:57.27 01:31.34
Lap 047 70:28.30 01:31.03
Lap 048 71:58.50 01:30.20
Lap 049 73:28.15 01:29.65
Lap 050 74:55.39 01:27.25

Thursday, August 12, 2010

Thursday August 12, 2010

Swam at Nitro this morning with David, Tom, Jean, Rachel, and Melanie.  The pool was set up short course so we swam one or two to a lane.  Rob coached.  I was still a bit sore from lifting weights on Tuesday night and didn't feel that great in the water.  I don't think I had fully recovered from yesterday's set of 42 x 50 either.

400 swim, 100 kick, 300 pull
4 x 50 @ 1:00, held :38s
2 x 200 pull @ 2:45
4 x 50 @ 1:00, held :36s
2 x 200 pull @ 2:45
4 x 200 swim @ 2:45, swam these moderate and averaged 2:33, roughly En2, with an HR of 144
1 x 400 IM fast, went 5:25 and was touched out by David at the wall
100 easy

I am sorry to see the end of long course season. 

Wednesday, August 11, 2010

Wednesday August 11, 2010

Today David turned 42, so as is our tradition at Nitro we swam a challenging birthday set.  James coached.  I shared a lane with David, Tom, Jean, Daniel, and Fernanda.

500 swim, 200 kick, 300 pull
Main set:
42 x 50 @ :45; this was a very tough set, the most consecutive long course 50s I have done at that interval, and the 82 degree water didn't make it any easier.  I led the lane for the last 32 of them.  Our aerator is a bit undersized, and the metal Nitro building absorbs a lot of heat during the day.
200 easy

Tuesday, August 10, 2010

Hot and cold

Slept in yesterday morning after a tough call weekend.  Swam in the afternoon at Life Time.  When I arrived there were no empty lanes in the indoor pool so I ventured outside.  I asked the life guard for a pace clock, and she pointed to the small clock on the side of the building.  In preparation for the 5K I decided to swim a set of 5 x 800s with about a minute rest in between.  The water was warm, supposedly 84 degrees although it felt even warmer than that, while the air temperature was a balmy 102.  After four of the 800s I was thoroughly roasted and had had enough, but as I returned to the locker room I saw that the indoor pool was wide open, so I decided to swim one more 800 at my intended pace for the 5K (1:30/100).  I actually felt pretty good and went 11:53  (HR=150). 

This morning I swam at Barton Springs because I had an early dental appointment.  I arrived at 5:30 and swam 3200 yards (16 lengths).  It was pretty dark when I started, but fortunately I only had one minor collision.  After yesterday's swim at Life Time, the 68 degree water felt great.  Didn't even mind that I was a bit hypothermic when I finished.

Saturday August 7, 2010

Swam at Nitro with Tom, David, and Jean.  Stephen coached.

400 swim
8 x 50 pull @ 1:00
8 x 100 @ 1:30, held 1:19-1:20, moderate effort, felt smooth
8 x 150 @ 2:30, first 50 stroke (IM order)
200 easy

Friday, August 6, 2010

Sleepless

The sleep deficit I have accumulated this week because of call responsibilities and  too many late nights at the hospital has caught up with me.  Swam at Nitro this morning with James, David, Matt, and Jean.  Tom coached.  This was by far my weakest practice in quite a while. 

400 swim, 300 pull, 200 kick
2 x 600 @ 10:00, descend, went 8:57 and 8:46
3 x 300 @ 4:45, descend, not a very tough interval but could only manage 4:19, 4:18, and 4:17
4 x 150 @ 2:10, went 2:03, 2:06, 2:09 and 2:11; a challenging interval but on the basis of yesterday's 150s one that I should have been able to handle (even though I made the mistake of not reading through the entire workout beforehand--if I had, I would have pulled the 300s and then tried to finish strong on the 150s)
200 easy

Thursday August 5, 2010

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

400 swim, 400 pull
8 x 50 @ 1:00, drill
8 x 150 @ 2:30, decided to work these and held 2:00-2:01, 1500 race pace, very strong set of 150s for me
100 easy (I had to leave early to see a hospital consult)

Thursday, August 5, 2010

Wednesday August 4, 2010

Swam at Nitro this morning after only 3 1/2 hours sleep.  Shared a lane with David, Anita, Matt, Daniel, and Fernanda.  James coached.

200 SKIDS
8 x 50 @ 1:00, build\
5 x (2 x 100 @ 1:25, 1 x 100 easy @ 2:10), tougher than it looked on paper (possibly due to sleep deprivation), went 1:19/1:22 on each pair of 100s @ 1:25
10 x 50 @ :40, with fins, very challenging but made all of them
100 easy

Tuesday, August 3, 2010

Tuesday August 3, 2010

Swam at Life Time this morning in the indoor 25 meter pool because I had an early meeting downtown at the Heart Hospital. 

800 swim, 200 kick, 400 pull
8 x 50 build @ 1:00
5 x 300 @ 4:30, En2, held 4:15 comfortably
100 easy

Planning to swim the 5K Postal on August 14 at Nitro.  On the basis of last year's results, I will need a time of 1:15 to medal.  I may swim it as a set of 16 x 300 @ 4:30 (with a 200 added on at the end).  One of my favorite endurance sets during the past year has been 8 x 300 @ 4:30, typically holding 4:15s for scm.  With just 5-10 seconds rest/300, I believe I can finish with a faster overall time for the 5K than if I swim it straight through.  We shall see. 

Monday, August 2, 2010

Summit team

Certain sets in Masters swimming are like Everest: they appear so insurmountable that we rarely attempt them, and when we do we typically fail.  In this category I include 100s @ 1:10 in scy and 100s @ 1:20 in lcm.  I arrived at Nitro this morning with absolutely no plans to climb Everest.  I shared a lane with Tom and Anita.  Stephen coached. 

500 swim
4 x 100 drill @ 1:40
4 x 100 @ 1:30, struggled a bit on these
4 x 50 @ :50
4 x 50 @ :45, still not feeling great
4 x 100 kick with fins @ 1:45
4 x 100 @ 1:20, made 'em, averaging 1:18-1:19.  Tom led the lane, and I left :10 back.  I have made this interval only once in Masters swimming, and that was two years ago. 
500 pull
100 easy

Saturday July 31, 2010

Overslept and missed the 5:30 practice at Nitro.  Swam in the afternoon at Life Time in the indoor 25 meter pool.

800 swim
400 pull
8 x 50 drill/swim @ 1:00
15 x 100 @ 1:30, held 1:20, felt strong and could have kept going but I needed to check my pager
100 easy

Friday, July 30, 2010

Friday July 30, 2010

After today's practice, I am thinking that I really need to get back to the weight room.  Swam at Nitro with Anthony and Jean.  Tom coached.

400 swim, 300 pull, 200 kick
8 x 100 @ 1:45, averaged 1:21s, moderate effort
Main set:
5 x 100 @ 4:00, maximum effort with active recovery, went 1:12, 1:13, 1:13, 1:13, and 1:14; still trying to figure out why the 1:13s were so much harder than the 1:16s I did last week on a faster interval
200 easy
8 x 50 @ 1:00, breath control
100 easy

I am considering the 5K postal swim next month since I will have access to the 50 meter pool at Nitro on August 14.  My goal would be a 1:35/100 pace for a total time of 1:19 or faster.

Wednesday, July 28, 2010

Wednesday July 28, 2010

Swam at Nitro this morning with Anthony, Tom, Jeff, and Jean.  James coached.

200 SKP
6 x 50 @ 1:00 build
2 x 100 kick with fins @ 1:50
Main set:
100/200/300/400/500 @ 1:40 base, went 1:21, 2:48, 4:13, 5:40. 7:05
100 easy
100/200/300 @ 1:35 base, went 1:21, 2:48, 3:15
100 easy
100/200 @ 1:30 base, went 1:21, 2:49
1:00 rest
100 fast, went 1:13
100 easy

Tuesday July 27, 2010

Swam at Nitro with Matt, Jean, and Tom.  Stephen coached.

400 swim, 400 pull
8 x 100 @ 1:45, descended from 1:24 to 1:21
12 x 25 kick @ :30, stopping in the middle of the pool, no fins
2 x 3 x 150, rolling IM, @ 3:00, averaed 2:25 or better
100 easy

Monday, July 26, 2010

Monday July 26, 2010

Swam at Nitro with Tom, Anthony, Jeff, and James.  Stephen coached.

400 swim, 200 kick
12 x 50 @ 1:00, drill
8 x 50 @ 1:15, dropping 2 strokes/50; started at 41 and finished at 29
5 x 200 @ 3:15, averaged 2:43-2:44
2 x (4 x 50) @ :45
100 easy

Sunday, July 25, 2010

Sunday July 25, 2010

Last Sunday I swam 4000 yards at Barton Springs where the water is a constant 68 degrees year round. Later in the week I swam at the 50 meters x 25 yard Coronado Municipal Pool in San Diego where we were vacationing. The pool overlooks the bay and is one of the nicest facilities I have seen. I had my own lane each day. On Tuesdays and Thursdays the pool is set up short course.


800 swim
8 x 50 @ 1:00 drill/swim
5 x 400 @ 6:00, descend, went 5:08, 5:04, 5:00, 4:58, 4:54
200 easy

On Wednesday and Friday I swam long course workouts.

800 swim
8 x 50 @ 1:00 drill/swim
4 x 200 @ 3:00, averaged 2:48-2:49
100 easy
3 x 200 @ 3:00
100 easy
2 x 200 @ 3:00
100 easy
1 x 200, went 2:40
100 easy

400 swim, 400 pull
8 x 50 @ 1:00, drill/swim
5 x 100 @ 1:50, 1, 2, 4, & 5 moderate (1:20), 3 fast (1:15)
100 easy
5 x 100 @ 1:50, 2 & 4 fast
100 easy
5 x 100 @ 1:50, 1, 3, & 5 fast
100 easy
5 x 100 @ 1:50, 1, 2, 4, & 5 fast
100 easy

Saturday, July 17, 2010

Saturday July 17, 2010

Swam at Nitro with Tom, Kirk, David aka Sammy Save-up, Matt aka Son of Sammy, and Jean. Stephen coached. No real main set today, but the 2 x 150s were very challenging (1:20 base long course). Swam the rest as a recovery workout.

500 swim
12 x 50 @ 1:00 drill
5 x 100 kick with fins @ 1:40
5 x 100 @ 1:45 streamline off walls and DPS
12 x 50 @ :50, 2 easy/1 hard
2 x 150 @ 2:00, made 'em! Went 1:56 and 1:59.
100 easy

Friday, July 16, 2010

Friday July 16, 2010

I had a meeting downtown yesterday morning, so I swam at Barton Springs (about five or ten minutes from my house) and went 3600 yards (18 lengths).  The water was nice and cold, and there were fewer than ten swimmers, mostly triathletes.  Admission is free before 9 am.  Swam at Nitro this morning with David, Matt, Jean, and Anthony.  Tom coached.

400 swim, 200 kick, 300 pull
6 x 50 @ :55, breathing every 5th (I really like this as a transition set)
2 x 200 @ 2:50, went 2:44 and 2:46
1:00 rest
1 x 400, went 5:43
1:00 rest
4 x 100 @ 1:30, averaged 1:21
1:00 rest
1 x 400, went 5:39
1:00 rest
8 x 50 @ :55, averaged :39-:40
1:00 rest
1 x 400, went 5:27 (2:40/2:47), which is as fast as I went at Long Course Nationals in 2004
100 easy

Wednesday, July 14, 2010

Tuesday July 14, 2010

Swam at Nitro with David, Anthony, Jean, and Tom.  James coached.  Despite the aerater, the water still felt warm.  Since I have a meeting downtown tomorrow morning, I am planning to swim at Barton Springs. 

400 swim, 200 kick, 400 pull
4 x 150 @ 2:30, 100 easy/50 stroke build
4 x 200@ 3:15, moderate, averaged 2:49-2:50, felt a bit sluggish
4 x 150 @ 2:15, held 2:00, very strong set
4 x 100 @ 1:30, averaged 1:20-1:21
4 x 50 @ :45, averaged :38
100 easy

Monday, July 12, 2010

Monday July 12, 2010

Saturday's workout was forgettable, and over the course of a call weekend I forgot most of it. Swam at Nitro this morning with Anita and Anthony. Never really got it going and was disappointed with my performance. The water temperature and the lack of a transition set didn't help. Stephen coached.

400 swim, 200 kick, 400 pull
2 x (3 x 50, 3 x 100, 3 x 150, 3 x 100, 3 x 50), swam both rounds on a 1:40 base and struggled to hold a 1:25 pace.
100 easy

I had a light schedule post call, so I decided to try another round at Life Time in the 25 meter pool on my way home from work.

400 swim
8 x 50 @ 1:00, drill/swim
3 x 50/3 x 100/3 x 150/3 x 100/3 x 50 @ 1:30 base, held :38s, 1:18s, and 1:59s. That's what I'm talking about!
100 easy

Friday, July 9, 2010

Friday July 9, 2010

Swam at Nitro with James, Anthony, Matt, and Anita. Tom wrote today's workout.

400 swim, 200 kick, 400 pull
5 x 100 @ 1:50, 1, 2, 4, & 5 moderate, 3 fast
100 kick
5 x 100 @ 1:50, 1, 3, & 5 moderate, 2 & 4 fast
100 pull
5 x 100 @ 1:50, 2 & 4 moderate, 1, 3, & 5 fast
100 easy
5 x 100 @ 1;50, 3 moderate, 1, 2, 4, & 5 fast
200 easy

Held 1:19-1:20 on the moderate 100s, 1:15-1:16 on the fast ones. Very nice challenging set.

Thursday, July 8, 2010

Pushing the outside of the envelope

Swam at Nitro this morning with David, Kirk, and James.  Rob coached.  On paper this looked like it would be a recovery work out, but James decided to push the set of 3 x 200s and picked a very challenging interval for our lane.  I really didn't think that I'd be able to do much more than just make the interval, if that.  Sometimes we surprise ourselves and surpass our expectations; this was one of those days. 

400 swim, 100 kick, 300 pull
5 x 100 @ 1:45, drill/swim
12 x 50 @ 1:00, odds moderate, evens strong (held :36s, 400 race pace)
3 x 200 @ 2:50, went 2:38, 2:39, and 2:41; this was a Masters first for me and my best set of three consecutive 200s long course on any interval.  I started to fade on the last one but was able to regroup and pulled it back together in the final 25 meters to finish with a very solid time.
12 x 50 @ 1:00, odds moderate, evens strong (held :36s again)
100 easy

Wednesday, July 7, 2010

Wednesday July 7, 2010

Lifted weights last night.  Swam at Nitro this morning with David, Matt, and Anthony.  James coached.

500 swim, 200 kick, 300 pull
200 free/200 back/200 breast (not enough of a transition set for me, as it turned out)
2 x (400 free @ 6:00, 4 x 100 free @ 1:25, 4 x 50 @ :45, 200 easy); on the first round I went 5:41 on the 400 then struggled with the 100s and 50s, but on the second round I felt stronger and went 5:37 for the 400 then averaged 1:21s on the 100s.

Monday, July 5, 2010

Monday July 5, 2010

Swam at Barton Springs yesterday morning and went 4000 yards (20 lengths).  Slept in this morning and swam in the indoor 25 meter pool at Life Time.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00, drill/swim
Main set: 9 x 300, #1, 4, & 7 @ 4:40, #2, 5, and 8 @ 4:30, and # 3, 6, and 9 @ 4:20; averaged 4:13.  The changing interval made the set go by quicker.
100 easy

Friday, July 2, 2010

Friday July 2, 2010

Swam at Nitro with David, Kirk, Matt, and Jean.  James coached. 

400 swim
2 x 200 back
6 x 50 @ :45
Main set (no additional rest):
1 x 400 @ 6:00, went 5:38
3 x 100 @ 1:25, held 1:19-1:20
4 x 50 @ :45
1 x 200 easy
1 x 500 pull
1 x 400, fast stroke/easy free by 50
100 easy

Thursday, July 1, 2010

Thursday July 1, 2010

Overslept yesterday and missed practice.  It is taking me longer to recover from weight training than it did in the past, and I am not even as old as my friend Tom aka "53 is the new 70."  Swam today at Nitro with David, Tom, Jean, and Matt.  Rob coached.  The pool was set up long course.

400 swim, 100 kick, 300 pull
10 x 100 @ 1:45, odds easy, evens breath control (3/5/7/5/3 by 100); I decided to push these and held 1:20-1:21
4 x 50 drill @ 1:00
1 x 500 pull, breathing 3/5/3/7/3 by 100
4 x 50 @ 1:00, held :38
1 x 200 for time, went 2:34 (1:14/1:20--ouch), good effort for me after the breath control sets, but I was still soundly beaten by Matt aka "I have tee shirts older than you" (2:31) and David aka "Sammy Save-up" (2:25).
100 easy

Tuesday, June 29, 2010

Tuesday June 29, 2010

Lifted weights last night.  Swam at Nitro this morning with David, Jeff, and James, next to Tom, Jean, and Matt.  Stephen coached.  We modified his written workout a bit.  The pool was set up long course.

300 swim, 800 drill/pull by 200
8 x 50 fly/free @ 1:00
2 x 200 pull @ 3:15
1 x 400, strong, went 5:38, split it evenly
8 x 50 @ :45
2 x 200 pull @ 3:15
1 x 200, fast, went 2:36, splitting 1:17/1:19

Monday, June 28, 2010

Monday June 28, 2010

Swam at Nitro with David and Anthony.  We decided to do one of Steve's workouts today.

400 swim, 200 kick, 400 pull
2 x (3 x 50, 3 x 100, 3 x 150, 3 x 100, 3 x 50), round 1 @ 1:40 base, round 2 @ 1:30 base; on the second round averaged 1:21 on the 100s and 2:04 on the 150s
100 easy

Friday, June 25, 2010

Friday June 25, 2010

Swam at Nitro with David, Kirk, Jean, and Anthony.  Tom coached.

400 swim, 200 kick, 400 pull
12 x 50 @ 1:00, moderate/build/25 easy, 25 fast/25 fast, 25 easy
4 x (250 fast/150 active recovery @ 7:00), holding best possible average, went 3:21, 3:21, 3:20, 3:21, 800 race pace; very strong long course set, especially since I felt pretty sluggish during warm up.
6 x 50 @ 1:00, underwater streamline with fins
100 easy

Thursday, June 24, 2010

Thursday June 24, 2010

Swam at Nitro this morning with David, Kirk, and James.  Rob coached.

400 swim, 100 kick, 300 pull
8 x 50 drill @ 1:00,
4 x 50 kick @ 1:15
4 x 200 @ 4:00, broken :05 at the 50, averaged 2:38
4 x 200 @ 4:00, averaged 2:43 (1:19/1:24)
200 easy

Wednesday, June 23, 2010

Wednesday June 23, 2010

Swam this morning at Nitro after four hours sleep last night.  Shared a lane with David and Anthony.  James coached.

400 swim, 100 kick, 500 pull
4 x 100 @ 1:40, held 1:20
100 easy
4 x 100 @ 1:35, held 1:21
100 easy
4 x 100 @ 1:30, held 1:19
100 easy
4 x 100 @ 1:25, held 1:20
100 easy
10 x 50 @ :50, held :38
100 easy

Tuesday, June 22, 2010

Tuesday June 22, 2010

Lifted weights last night.  Swam this morning at Nitro with Melanie, Jeremy, and Shelby.  Jeremy is 18 or 19; I have shirts older than than and in fact wore one to practice today.  Last week I told Matt, who is 20, that he should be ashamed drafting off of someone my age, and he agreed.  Stephen coached. 

400 swim, 400 pull, 200 swim
16 x 50 @ 1:00 with fins, IM order
4 x 100 @ 1:40, fly/back, back/breast, breast/free, and free
1 x 200, 1 x 150, 1 x 100, and 1 x 50 pull @ 1:30 base
100 easy

Monday, June 21, 2010

Monday June 21, 2010

Swam at Nitro with James and Tom.  Stephen coached.

400 swim, 400 pull
8 x 50 @ 1:00, Popov drill
9 x 100 @ 1:30, held 1:19-1:20, felt strong on these
3 x 300 @ 4:30, held 4:12
100 easy

Sunday, June 20, 2010

Saturday June 19, 2010

Swam at Nitro with Tom, Jean, and Matt.  Stephen coached.  The pool was set up long course.

9 x 100 @ 2:00, 3 swim, 3 kick, 3 pull
12 x 50 @ 1:00, drill with fins (10/3/10)
10 x 200, 2 @ 3:30, 2 @ 3:20, 2 @ 3:10, 2 @ 3:00, 2 @ 2:50; felt strong on these and averaged 2:48, rested 1-2 minutes before the last two but didn't get my time because of glare on the pace clock
100 easy

Friday, June 18, 2010

Friday June 18, 2010

Swam at Nitro this morning in a lane with Kirk Stackle (1988 Olympian) and James Cotter (professional triathlete)--how special is that?  We were joined by Matt, a former Nitro age grouper and at 22 one of the youngest members of the Masters team.  Tom coached.  I was feeling broken down after yesterday's IM workout and weight lifting Monday night, so I really concentrated on keeping my stroke together today.  The pool was set up long course as it will be through July.

300 swim, 200 kick, 300 pull, 300 swim
1 x 600, build by 200s, went 8:39, split it evenly
2 x 300 @ 4:30, went 4:16 and 4:12
6 x 100 @ 1:30, descend 1-3, 4-6; went 1:19, 1:18, 1:17, 1:22, 1:20, 1:19.  This is the first time I have tried to descend 100s on this interval, and I managed to do it without letting my stroke fall apart.
12 x 50, 1-3 @ :50, 4-6 @ :45, 7-9 @ :55, 10-12 @ :40
300 easy

3800 meters

Thrusday June 17, 2010

Swam at Nitro with David, Tom, James, and Jean.  Rob coached.

400 swim, 100 kick, 300 pull
8 x 50 @ 1:00, IM order
8 x 100 @ 2:00, "rolling IM"
2 x 200 IM @ 4:00
8 x 50 free @ :50, averaged :39
6 x 100 free @ 1:45, averaged 1:19-1:20
100 easy

Wednesday, June 16, 2010

Wednesday June 16, 2010

Swam at Nitro this morning with David, Kirk, Tom, and Anthony.  James coached.  Pretty sore today from lifting weights on Monday night and a home improvement project last night.

400 swim, 400 pull
6 x 50 @ 1:00, IM order
2 x (1 x 200 @ 3:00, 1 x 400 kick with fins, 2 x 100 @ 1:30, 1 x 200 pull), swam the 200s moderate and went 2:46 and 2:43, then went 1:18, 1:19, 1:17, 1:17 on the 100s
100 easy

Tuesday, June 15, 2010

Tuesday June 15, 2010

Spent the weekend in Denver attending a board review course for nuclear cardiology.  On Friday I swam with the Masters team at the Greenwood Athletic Club in their outdoor 25 meter pool.  They are coached by Michael Mann, one of the 2009 World Masters Swimmers of the Year, and are a very friendly group.  I did notice the altitude but was able to finish the workout without bonking.  My wife joined me on Saturday, and we had a couple of great meals on Larimer Street in the historic district, eating dinner at Bistro Vendome bistrovendome.com and Sunday brunch at Rioja riojadenver.com

Lifted weights last night.  Swam this morning at Nitro with David, Tom, Jean, and Matt.  Stephen coached.

400 swim, 400 pull, 200 swim
300 kick, 3 x 100 kick, 6 x 50 kick (no fins)
300 pull @ 4:30, 3 x 100 pull @ 1:45, 6 x 50 pull @ :50
3 x 300 @ 5:00, swam these moderate, averaged 3:14 (En2). 
100 easy

Wednesday, June 9, 2010

Wednesday June 9, 2010

Swam at Nitro with Tom, David, and Anita.  James coached.  Because of the weather, turnout was light, so we swam two to a lane. 

200 SKP
4 x 50 build @ 1:00
4 x (400 free @ 6:30, 100 free @ 1:40 breathing 3/7, 50 choice @ 1:00, 50 sprint @ 1:00, 100 easy @ 2:00), went 5:39, 5:34, 5:34, and 5:32 (2:47/2:45) on the 400s; in 2004 at age 46 I went 5:26.16 at long course Nationals wearing an FSI legskin. 

Tuesday, June 8, 2010

Tuesday June 8, 2010

Lifted weights last night.  Swam at Nitro this morning with David, Kirk, Tom, Jordan, Zach, and Jean.  Stephen coached, but we modified the workout a bit because sometimes the sets just don't make sense.

500 swim
4 x 200 pull @ 3:15
10 x 50 @ 1:10, averaged :38s
2 x 200 @ 3:00, went 2:45 and 2:48, then (without a break)--
1 x 400 "for time", swam this strong (but not all out) and went 5:33,
1 x 200 moderate
4 x 50 @ :45, ran out of time because of an early meeting, so I warmed down 100 easy.

Monday, June 7, 2010

Monday June 7, 2010

Swam at Nitro with David, Jeff, Zach, and two recent graduates from Vista Ridge.  Stephen coached.

500 swim
5 x 200 @ 3:20, swam these moderate because I was still warming up and averaged 2:50
9 x 100, 1-3 free @ 1:30 holding 1:19, 4-6 kick @ 2:10, 7-9 pull @ 1:45
10 x 50 @ 1:00 working on breakouts, averaged :38s (400 race pace)
Ladder @ 1:30 base, 50/100/200/100/50
100 easy

Sunday, June 6, 2010

Saturday June 5, 2010

Swam at Nitro with Jeff, Tom, and Jean.  Stephen coached.  The pool was set up long course, as it will be until August.

500 swim
10 x 50 @ 1:15, kick/drill
2 x (100 back @ 1:45, 150 back/drill @ 2:45, 200 free @ 3:45), don't know why we did this set
9 x 100 @ 2:00, the board said "sprint," but I swam these best possible average instead and held 1:16-1:17; went 1:14 on the last one
5 x 100 pull
100 easy

Thursday, June 3, 2010

Thursday June 3, 2010

Swam at Nitro this morning with Tom and Jean.  Rob coached.  The pool was set up long course. 

500 swim, 100 kick, 400 pull
12 x 50 @ 1:15, drill/swim
6 x 150 @ 3:00, fly/back/free
5 x 200 @ 4:00, swam these moderate, averaged 2:45
100 easy

Wednesday, June 2, 2010

Sleepless

Swam at Nitro yesterday morning on  two hours of sleep.  I didn't feel like driving home from the hospital at 4am only to have to drive back a couple of hours later, and one more hour of sleep would have made me feel worse, not better.  The pool was set up long course, and Stephen had written a workout consisting mainly of drills, so I swam it as a recovery workout.

600 swim, 400 pull
24 x 50 @ 1:00, drill/swim; the catch up drill tends to reinforce late breathing, so I have been doing the Popov instead
4 x 50 @ 1:30, fly kick
4 x 50 @ 1:00, back kick

Swam this morning at Nitro with David, Tom, Anita, Anthony, and Jordan.  James coached. 

500 swim, 200 kick, 300 pull
4 x 75 @ 1:30, reverse IM
3 x (2 x 50 @ :35, 1 x 50 easy @ 1:30)
4 x (2 x 100 @ 1:10, 1 x 100 easy @ 2:30), went 1:06 and 1:08 on the 100s
9 x 50 @ :35, with fins; the last few were pretty tough
100 easy

Monday, May 31, 2010

Monday May 31, 2010

Swam at Nitro with Tom, David, Jeff, Jean, Jordan, and Rachel.  Tom wrote the workout.  The pool was set up long course.  Continuing to focus on breathing earlier and maintaining proper head position.

400 swim, 200 kick, pull
8 x 50 @ 1:00, drill/swim
1 x 400 swim, moderate, went 5:46
8 x 50 @ :45, averaged :39
1 x 400 swim, moderate, went 5:39
4 x 100 @ 1:30, averaged 1:19-1:20
1 x 400 swim, went 5:31, felt strong
200 easy

Sunday, May 30, 2010

Saturday May 29, 2010

Swam at Nitro with David, Tom, and Jean.  Stephen coached.  The pool was set up long course as it will be until August.

400 swim, 200 kick, 400 pull
9 x 100 @ 1:45, swam these focusing on technique and not breathing late, averaged 1:24
3 x (6 x 50 @ 1:00, 2 x 100 @ 2:00), no additional rest, all at 800 race pace; averaged :38-:39 for the 50s, 1:19 for the 100s, went 1:14 on the last one and felt strong
100 easy

Friday, May 28, 2010

Friday May 28, 2010

Back in the pool after Nationals.  Swam a light workout at Nitro on Wednesday.  Yesterday the pool was set up long course, and Rob coached.  I shared a lane with Tom, Steve, James, and Zach.

500 swim, 100 kick, 400 pull
8 x 50 @ 1:00, IM order
4 x 150 @ 3:00, kick/drill/swim
4 x 200 @ 4:00, held 2:45
1 x 400, moderate, went 5:38
100 easy

Today we swam short course, and Tom coached.  I had my own lane and swam next to Zach, David, and James.  I have a tendency to breathe late, a consequence of my catch up style I think, so I am correcting that.  That may keep me from swinging my arm during the recovery when I begin to tire.

400 swim, 200 kick. 400 pull
12 x 50 @ 1:00, alternate drill/swim
8 x 75 @ 1:05, averaged :53
1 x 100 kick easy
6 x 75 @ 1:00,
1 x 200 pull easy
4 x 75 @ :55, averaged :52
1 x 100 easy
2 x 75 @ :50
1 x 100 easy
1 x 75 fast, went :46
100 easy

USMS is going to consider a proposal to allow the tech suits for short course yards since FINA does not have any jurisdiction over that course.  That would be good news if true.  Who would want to start playing tennis again with a wooden racket?

Monday, May 24, 2010

Personal bests

Swam four personal bests at USMS Nationals in Atlanta, including the 1000 free, the 200 free (2:00.09), the 100 free (:55.68), and the 50 free (a relay split of :24.71).  I placed sixth in my age group (50-54) in the 1000 with a time of 11:30.77, my highest finish yet and good enough for a medal.  I didn't swim the 500 aggressively enough but split it very well and recorded my second fastest time in Masters (5:32.19).  Our 200 free relay, pictured above, equalled our seed time but finished just out of medal contention in 13th; however, eight of the relay teams that beat us were from so-called regional clubs that represent entire states (NC, GA, CO, MI, and WI)--not exactly a level playing field since the four of us actually train together in the same pool every day. 

For future reference I thought that I should list some of the things that worked well for me:
  • A light breakfast of coffee, juice, one waffle and two Aleve at 6am followed by warm up at 7am (my races usually began around 9am).  Surprisingly, I could not find a Starbucks within walking distance of the pool or the hotel, so I competed without my usual grande latte.
  • Longer warm up (1400 yards: 1 x 600, 6 x 50 drill/swim, 8-10 x 50 pace @ 1:00).
  • Second warm up only if my race was more than two hours after my first warm up.  For the sprints, I swam some fast 12.5s.
  • A light lunch around noon if I had additional races after 3pm.
My dad swam well despite two titanium hips, placing fourth in all three of his events.  He was a great roommate and really enjoyed being part of our team.  I was thrilled that he was able to see me swim once again.