Sunday, January 31, 2010

Saturday January 30, 2010

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

200 SKP
12 x 25 @ :30 IM drill

Main set, 8 x through:
75 @ 1:15, hold :49 or better; I averaged :47-:48
2 x 50 @ 1:00, 200 race pace, held :31s
1 x 25 sprint @ :30
50 easy

4 x 75 pull @ 1:15
200 kick
4 x 75 pull @ 1:15
100 easy (there was a bit more, but I had to go to work)

Friday, January 29, 2010

Friday January 29, 2010

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

200 swim
6 x 50 breast @ 1:00
200 kick
6 x 50 back @ 1:00
200 pull
6 x 50 fly @ 1:00 (did these swim/drill)
4 x 150 (75 kick/75 swim) @ 2:30
4 x 100, odds kick @ 2:00, evens swim @ 1:30 (held 1:10)
4 x 50 @ 1:00, best average, swam two of these and went :31s
6 x 200 @ 3:00, held 2:23-4 (1650 race pace) on 1-5 and went 2:21 on the last one
100 easy

Thursday, January 28, 2010

Thursday January 28, 2009

Swam at Nitro with David, Jeff, Steve, Tom, and James. Clint coached. Didn't sleep well (could have been the big bowl of Blue Bell at bedtime) and missed part of warm up.

300 swim, 200 kick
Kicking ladder on :30 base, 50/75/100/100/75/50
Main set:
200 IM at 3:20
400 free @ 6:00, went 4:56
600 IM (3 x 200 IM @ 3:00)
600 free @ 9:00, went 7:26
400 IM (4 x 100 IM order @ 1:40)
200 free, went 2:18
100 easy

Wednesday, January 27, 2010

Wednesday January 27, 2010

Lifted weights last night. Swam this morning at Nitro with Kirk, Steve, David, James, Jean, Lynne, Chuck, and Jordan. Tom coached.

400 swim, 200 kick, 400 pull
6 x 50 @ :50, build/85%/easy/build/90%/easy by 50
Main set:
6 x (100 fast @ 1:45/4 x 25 easy @ :30); went 1:03, 1:05?, 1:04, 1:02, 1:02, 1:02 (switched from breathing every 3rd to breathing every other on the last three)
300 pull
4 x 25 @ :40 fast
200 kick easy
100 fast ("blow chow!"), went :59, my fastest in Masters and my first time under 1:00 in practice from a push
100 easy

Both shoulders were at 100% today on the sprints and felt great.

Tuesday, January 26, 2010

Tuesday January 26, 2010

After a frustrating night on call, I swam this morning at Nitro with Tom, Steve, David, and Jeff. Steve coached. I missed part of warmup. Then, after the 400 IM, I had to answer a page (which could have waited until after 7, but the hospitalists apparently don't realize that, unlike them, we do not work 12 hour shifts); at that point I decided to hit the showers and head to Starbucks.

4 x 50 @ 1:00
4 x 25 kick @ :30
8 x 200 @ 3:20 drill with fins, IM order
400 IM, went 5:24

Monday, January 25, 2010

Monday January 25, 2010

Swam a mile at Barton Springs yesterday and was a bit hypothermic when I got out--I kept putting my sweatshirt on backwards in the locker room. I really need a wetsuit if I am going to swim there in winter. Swam this morning at Nitro with Steve, Lynne, Tom, David, James, Jeff, Chuck, Zach, and Jordan (3 or 4 to a lane, which is unusual). Steve coached.

200 SKP
2 x 16 x 25 @ :30 fist drill
Main set, no breaks:
400 swim @ 5:20, went 4:47
8 x 25 kick @ :30
200 swim @ 2:40, went 2:22
6 x 25 kick @ :30
100 swim @ 1:20, went 1:09
4 x 25 kick @ :30
8 x 125 pull @ 1:45
100 easy

Saturday, January 23, 2010

Saturday January 23, 2010

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

400 swim, 300 kick, 300 pull
8 x 25 @ :30, odds build, evens no breather
8 x 75 @ 1:20, IM order (fly/fly, back/back, breast/breast, free/free)
12 x 100 @1:30, 1-4 fly/back, 5-8 back/breast, 9-12 breast/free
100 easy
12 x 100 @ 1:30, 1-4 fly/free, 5-8 back/free, 9-12 breast/free
100 easy

Very tough IM workout. I plan to swim a distance set tomorrow at Life Time, although Barton Springs is an option. I don't plan to taper until Nationals, so I will swim at First Colony and the Woodlands unrested and in jammers.

Friday January 22, 2010

Swam at Nitro with Tom, Lynne, Steve, James, and David. Clint coached. This was a recovery workout which was a nice break considering that I had not eaten enough after yesterday's 5 x 600s and still felt pretty depleted. Planning to try a couple of James's Cotter balls next week after each practice. His balls are generating a lot of interest among the Masters swimmers.

400 swim
2 x (300 pull, 200 IM, 100 kick)
4 x 100 @ 1:45 drill
4 x 100 @ 1:45 breathing every 5th
4 x 100 @ 1:30 descend
4 x 75 kick @ 1:30
100 easy


Thursday, January 21, 2010

The people of Massachusetts have spoken!

Or so we are told. And apparently they do not want health care reform, climate control, or regulation of the financial industry. How else can you explain why they elected Scott Brown to the Senate? The only thing stranger than his behavior during his victory speech (when he announced that his daughters were "available") is the decision of the Democrats to back off from their legislative agenda. Weren't they elected for a reason? Don't they still have a majority in both Houses?

Swam at Nitro and shared a lane with Lynne; we modified the written workout. Clint coached.

400 swim, 200 kick, 400 pull
5 x 600 @ 9:00, went 7:38, 7:34, 7:31, 7:30, and 7:25
100 easy

Wednesday, January 20, 2010

What a relief!

For the insurance cartel. With last night's election of a Republican senator in Massachusetts, health care reform is dead. Now they won't need to insure those with pre-existing conditions and may arbitrarily deny coverage to existing policy holders for same. They may continue to raise premiums while reducing benefits and increasing deductibles and limits on out of pocket expenses. And they needn't worry about competing against each other (or the so-called public option) on an exchange. What the President should do is to write his own legislation, sell it to the American people, then force Congress to step up to the plate. But that only happens in the movies. Meanwhile, as Senators McCain, Lieberman, et al are celebrating their victory, 46 million Americans remain uninsured, and those of us that have coverage are paying more for less.

Swam at Nitro with Zach, Kirk, Steve, David, Chuck, and Lynne. Tom coached.

300 swim, 200 kick, 300 pull, 300 drill/swim
6 x 100 @ 1:45, odds kick 25/swim 50/kick 25, evens swim
1650 for time, went 21:04, about :30 slower than in November when I was fully tapered; did not feel great, and didn't split it very well (6:17/12:40/19:05?)
100 easy (I skpped a set of 50s because of a 7 am conference call)

I am considering a second workout at LifeTime late this afternoon. More on that later.

A bit of good news--the tech suits will be legal for the remainder of the short course yards season.

Tuesday, January 19, 2010

Tuesday January 19, 2010

Lifted weights last night. Swam at Nitro this morning with Jeff, Steve, James, David, Tom, Lynne, Jean, and Zach. Steve coached.

250 SKP
8 x 25 sprint @ :45
2 x 200 IM @ 3:00
8 x 25 fly @ :30
2 x 200 IM @ 2:55
8 x 25 back @ :30
2 x 200 IM @ 2:50
8 x 25 breast @ :30
2 x 200 IM @ 2:45
8 x 25 free @ :30 (had to leave after #4)

I believe we are swimming a 1650 for time tomorrow. Upcoming meets that I am hoping to attend are First Colony on February 20, Zones at the Woodlands on April 9-10, and Nationals in Atlanta on May 20-22.

Monday, January 18, 2010

Monday January 18, 2010

Swam at Ntiro with Jeff, Tom, Steve, Lynne, James, Chuck, and Eryn. Steve coached.

400 swim
12 x 50 kick @ 1:00
6 x 100 drill with fins @ 1:30
8 x 150 @ 2:20, held 1:46 on the first four, 1:44 on the last four (1000 race pace)
8 x 25 kick @ :30
8 x 100 pull @ 1:30, breathing 3/5/7/9 by 25
100 easy

Friday, January 15, 2010

Friday January 15, 2010

Swam at Nitro with Chuck, Kirk, David, Tom, James, Lynne, Rachel, and Eryn. Clint coached.


300 swim, 400 kick, 300 pull
6 x 225 (200 swim/25 kick) @ 3:20, averaged 2:25 for the 200s
15 minutes kicking with fins, went 950
6 x 125 (100 swim/25 kick) @ 2:00, averaged 1:07 for the 100s
100 easy

Thursday, January 14, 2010

Thursday January 14, 2010

Lifted weights last night and swam at Nitro this morning with David, Jeff, and Tom. Clint coached.

400 swim, 200 kick, 400 pull
6 x 400 (200 free/200 IM) @ 6:00 averaged 5:18, went 5:08 on #6; tough set
10 x 50 kick with fins @ :50
8 x 25 IM order @ :20 (very tough)
100 easy

Wednesday, January 13, 2010

Not too bad...

...on less than four hours sleep. I generally feel worse if I go back to bed for an hour, so after finishing an emergency case at 4 am I stayed up and swam at Nitro with Jean, Steve, Lynne, Kirk, David, Chuck and Zach. Tom coached.

400 swim, 200 kick, 400 drill/swim
6 x 75 build @ 1:15

Main set, 2 x through:
4 x 50 kick @ 1:00 (moderate, moderate, easy, hard)
1:00 rest
8 x 100 @ 1:20; held 1:12 on the first round--felt like En3 but my HR was only 150, then held 1:10 on the second round
100 easy @ 2:15
100 fast @ 2:15, went 1:04 on the first round, 1:03 on the second
1:00 rest

100 easy

Tuesday, January 12, 2010

Tuesday January 12, 2010

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

500 swim
6 x 100 drill @ 1:40
8 x 75 kick @ 1:30
6 x 200 IM @ 3:00, held 2:45
4 x 100 @ 1:20, held 1:10, HR was 156
2 x 50 @ 1:00, went :31s on both
100 easy

Monday, January 11, 2010

Monday January 11, 2010

Swam at Nitro with Jeff and Anthony, next to Kirk, Lynne and David on one side and Melanie, Eryn, and Larry on the other. Tom coached.

400 swim, 300 kick, 300 pull
8 x 25 @ :30, odds no breather/evens build
1000 swim: 25 easy/25 fast/50 easy/50 fast/75 easy/75 fast/100 easy/100 fast/100 easy/100 fast/75 easy/75 fast/50 easy/50 fast/25 easy/25 fast; went 12:31 (my T-1000 time)
500 pull, build by 100s, went 6:02
500 kick, alternate moderate/fast by 100
4 x 250 @ 3:30 descend, went 3:08, 3:06, 3:04, 2:59
100 easy

Saturday, January 9, 2010

Saturday January 9, 2010

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

500 SKP
8 x 200 @ 3:00, odds free, evens IM; descended the free 2:26, 2:24, 2:23, and 2:22; averaged 2:44 for the IM
10 x 25 sprint @ :35
100 easy

Friday, January 8, 2010

Friday January 8, 2010

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

300 SKP
10 x (100 swim/:15 kick at the wall) @ 1:30, held 1:15s
1000 pull, breathing 3/5/3/7 by 100
10 x 50 @ :45, held :32-:33, 16 SPL
100 easy

Thursday, January 7, 2010

Happy Birthday, Trish!

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

400 swim, 200 kick, 400 pull
2 x (500 free @ 6:30/200 IM @ 3:30), went 6:18 and 6:13 for the 500s
10 x 50 kick with fins @ :45
8 x 100 free @ 1:30, technique, used a six beat kick, held 1:16 (a bit faster than aerobic/En1)
100 easy

Wednesday, January 6, 2010

Wednesday January 6, 2010

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

400 swim, 400 pull
2 x (4 x 25 kick @ :40/3 x 100 descend @ 1:30)
Main (lactate) set:
5 x (200 max effort/100 active recovery @ 6:00), held 2:16 for all five 200s, my best set of 200s in Masters
400 pull easy
100 swim easy

A few minor twinges in my right shoulder during the main set, nothing during the catch or the pull, not too concerning. I am continuing to do my RC exercises daily and am lifting weights twice weekly (but leaving out bench press and dips).

Tuesday, January 5, 2010

Tuesday January 5, 2010

Lifted weights last night. Swam at Nitro this morning with James, David, Steve, Lynne, Jeff, Tom, and Zach. Steve coached. It was an IM workout which really didn't do much for me, and I had to leave early to deal with a minor car problem, so I decided to swim another 2500 at Life Time later in the morning. I need a lot more endurance work for the 1650.

3 x 200 @ 2:45 warmup (I don't care for timed warmups)
6 x 100 IM @ 1:30 (too early for this set)
12 x 50 @ 1:00, IM order (kick/swim, drill/swim, swim/swim)
4 x 200 IM @ 3:00, held 2:42; a bit choppy today with 2-3/lane
100 easy

It was a light morning, so I slipped away to Life Time and swam in the indoor 25 meter pool.

500 easy
6 x 50 @ 1:00 drill/swim
Ladder @ 1:30 base, 100/200/300/400/300/200/100; swam this set at En2, no sweat
100 easy

5200 total

Ready for one of Tom's brilliant workouts tomorrow.

Monday, January 4, 2010

Monday January 4, 2010

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

500 swim
8 x 100 drill with fins @ 1:30
10 x 50 kick, no fins, @ 1:00
Main set, no breaks:
250 swim @ 3:30, went 3:05
4 x 25 @ :20
250 swim @ 3:30, went 3:05
4 x 50 @ :40
250 swim @ 3:30, went 3:04
4 x 100 @ 1:20, averaged 1:11
200 easy

Saturday, January 2, 2010

Saturday January 2, 2010

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

500 swim, 200 kick, 500 pull
8 x 50 @ 1:00, drill/swim by 25
16 x 100, 1-4 @ 1:40, 5-8 @ 1:30, 9-12 @ 1:40, 13-16 @ 1:30; held 1:18
100 easy

Friday, January 1, 2010

Longevity

A patient I saw in the office yesterday had been to a so-called longevity clinic in Washington. These clinics, which are run by physicians, operate on the fringes of medicine, capitalizing on our desire for eternal youth. He was prescribed a long list of supplements (including DHEA), none of which are of any proven benefit and some of which are potentially harmful. Despite the fact that he'd suffered a heart attack back in the 90s and had an LDL greater than 160, he was not prescribed a statin, a class of drugs whose benefit was convincingly demonstrated in multiple double blind, randomized, and placebo controlled trials which enrolled tens of thousands of patients world wide. After his cath today, which revealed severe multivessel CAD requiring bypass surgery, I told him that his postoperative prognosis was excellent if he agreed to take Crestor or one of the other statins, to which he replied that he did not want to take "47 pills." I pointed out that he was already taking close to 47 supplements, but he insisted that was different.

Swam at Life Time in the indoor 25 meter pool.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00, drill/swim by 25
3 x 800 @ 13:00, # 2 split 1:00 at the 400, #3 split :30 at the 200; went 11:16, 10:57 (5:30/5:27), 10:38 (2:40/2:41/2:39/2:38)
200 easy