Saturday, February 27, 2010

Saturday February 27, 2010

Lifted weights last night. Swam at Nitro with Tom, Lynne, and Jean. Stephen coached.

800 swim
8 x 100 pull @ 1:30
8 x 75 @ 1:20, fly/back/breast, odds drill, evens swim
8 x 50 @ :50, odds free descend, evens one arm drill
8 x 25 @ :30, odds 2 fly/2 breast drill, evens choice
2 x 200 IM @ 3:00, 4 x 100 IM @ 1:30; held 1:21-1:22
8 x 100 @ 1:30, held 1:09-1:10, 1000 race pace
100 easy

Friday, February 26, 2010

Friday February 26, 2010

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

100 SKIPS (I swam a straight 500)
8 x 100 kick with fins @ 1:30
8 x 50 IM drill @ 1:00
4 x (100 free @ 1:30, 8 x 25 IM @ :30), swam the 100s strong and went 1:08, 1:08, 1:09, and 1:06
8 x 100 pull @ 1:30, held 1:10
100 easy

Thursday, February 25, 2010

Thursday February 25, 2010

Skipped practice yesterday because of the overnight freeze and uncertain road conditions. Swam at Nitro this morning with Lynne, David, Kirk, Tom, and James. Rob coached, but the workout had been written by Tom. Lynne and I swam the main set free instead of stroke.

300 swim, 200 kick, 300 pull
16 x 25 @ :30, drill, build, kick, build by 25
4 x (4 x 50 @ :50, 1 x 200 @ 3:30), no breaks, swam 250s instead of 200s and descended them: 3:10, 3:05, 3:00, 2:56
4 x (4 x 25 @ :30, 1 x 100 @ 1:45), descended the 100s: 1:11, 1:07, 1:05, 1:04
100 easy

Tuesday, February 23, 2010

Snow day

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

600 swim
8 x 50 @ :50 drill with fins, IM order
8 x 100 kick @ 2:00, fly/back, back/breast, breast/free, free/free
4 x 200 pull @ 3:00, free/back
IM set, 2 x through:
4 x 25 @ :40
100 IM @ 1:20, went 1:18/1:17
200 IM @ 2:40, tough interval for me, went 2:42
4 x 25 @ :40
100 easy

My 1650 splits were posted today. As it turns out I actually split my race evenly, although it felt as though the wheels had come off toward the end. My first 500 was 6:04.52, my second was 5:59.97, and my third was a surprising 6:01.20.

Monday February 22, 2010

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

400 swim, 200 kick, 400 pull
15 x 100 @ 1:25, En2, held 1:15-1:16
4 x 25 kick @ :40
10 x 100 @ 1:20, held 1:12 for the first 8
4 x 25 kick @ :40
5 x 100 @ 1:15, made the interval but it was touch and go for the last two
100 easy

Saturday, February 20, 2010

19:55.13

Achieved a longtime goal of mine and broke 20:00 in the 1650, swimming in the First Colony Masters "There's a First Time For Everything" meet. I had my usual pre-meet breakfast of a grande latte with three raw sugars, two Aleve, a mango smoothie, and a croissant. Arrived at the pool at 7:00 and warmed up with a 400 swim followed by 8 x 50 drill/swim @ 1:00. The 1650 was the last event, so a few hours later I warmed up again after changing into my Blue Seventy. I swam a 300 followed by several pace 50s, holding :34 easily (faster than my planned pace of :36). The pool was a bit warm and a little dark--not quite as nice as I remembered from back in 2004. I swam in the first--and faster--of two heats. For the first 1000 I felt great and was even with the swimmer in lane 5, but he pulled away on the last 650. I have not seen my splits but was told by Tom, who counted for me and provided moral support, that I maintained a 1:12 pace throughout. Played One Republic's Great Escape (which I had listened to standing behind the blocks) in my head throughout the race. Back to work on Monday. I'm pretty sure I can improve on that time in May.

My dad returned to competition after undergoing redo total hip replacement in October, swimming a nice 200 free. I am very happy that he was able to see me swim and was flattered when he told me that my stroke (which I began retooling two years ago) looked great. He does not hand out compliments lightly.

Friday February 19, 2010

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

600 swim, 200 kick, 400 pull
8 x 50 @ 1:00 drill/swim
5 x 100 @ 2:00, held 1:19
200 easy

I will be driving to Houston later today and visiting my dad in Clear Lake.

Thursday, February 18, 2010

Thursday February 18, 2010

Swam at Nitro with Jean, Kirk, Tom, David, James and Steve. Stephen coached. I swam a taper workout again.

400 swim
6 x 100 pull @ 1:20, no paddles
8 x 50 @ 1:00 drill/swim
5 x 100 pace @ 1:30, held 1:12-1:13, too slow
8 x 50 pace @ 1:00, held :34 easily
200 easy

Wednesday, February 17, 2010

Wednesday February 17, 2010

Missed yesterday because I had to check a tire warning light that appeared as I was leaving the house. So I decided to go ahead and rest for the 1650 on Saturday and swam a taper workout this morning at Nitro. I'm not sure that I can swim through a meet without resting as we did back in the day. Tom was on deck coaching, but I did not follow the written workout, which looked quite challenging.

300 swim, 200 kick, 300 pull
8 x 50 @ :55, odds easy, evens build
6 x 100 @ 1:30, 1650 race pace, held 1:11-1:12, HR 150
300 pull, no paddles
200 easy
8 x 50 @ :50, 1650 race pace, held :36 (feet to feet)
100 easy

Monday, February 15, 2010

Monday February 15, 2010

Brutal call weekend. Swam at Nitro with James, Tom, David, Jeff, and Zach. Stephen coached.

200 swim, 200 kick, 200 drill, 200 pull
6 x 150 @ 2:30, 75 swim/75 kick
Ladder, 1:30 base on the way up, 1:20 on the way back down:
2 x 25/2 x 50/2 x 75/2 x 100/2 x 150/2 x 200/2 x 200/2 x 150/2 x 100/2 x 75/2 x 50/2 x 25
Held 1:49 on the 150s, and 2:25 on the 200s, close to 1650 race pace
200 easy

Sunday, February 14, 2010

Saturday February 13, 2010

Swam at Nitro with Jean, Zach, Tom, Kirk, and Jeff. Stephen coached.

500 swim, 200 kick, 400 pull
5 x 100 @ 1:30
400 free @ 5:30, went 4:55
100 free @ 1:30, 1000 race pace, went 1:09
300 free @ 4:15, went 3:40
100 free @ 1:30, 1000 race pace
200 free @ 3:00, went 2:25
100 free @ 1:30, 1000 race pace
100 free @ 2:00
100 free @ 1:30, 1000 race pace
10 x 50 @ 1:00, odds fast, evens cruise, held :31 on the odds, :34-5 on the easy ones
200 easy

Friday, February 12, 2010

Friday February 12, 2010

Lifted weights last night. Swam this morning at Nitro with David, Tom, James, Kirk, Zach, and Chuck.

500 swim
100 breast, 100 free kick, 50 fly, 50 back, 100 free kick
8 x 75 @ 1:15, 50 fly drill/25 fly
8 x 75 @ 1:05, with fins, 50 fly drill/25 fly
300 easy, 100 free/100 back/100 free
12 x 50 @ :50, fly/back
200 easy, 100 free/100 IM drill
4 x 25 @ :30, sprint
200 easy, pull
4 x 25 @ :30, sprint, ankles crossed
100 easy

Thursday, February 11, 2010

This morning...

...one of my teammates mentioned to a couple of us that we needed to "get [our] asses here earlier" to help remove the tarps from the pool. I already set my alarm for 4:30 every morning, which is an ungodly hour as it is, and drive thirty minutes to Nitro. At first I was a bit taken aback. But then I realized that I was wearing my Texas A&M sweats, so undoubtedly she meant "ass" in the biblical sense (as in a farm animal). Now as I didn't actually attend A&M, I do not own any livestock. But the tarps are certainly heavy enough that a team of asses would come in handy. I shall check with our homeowners association.

Swam with Tom, Dave, Jeff, Lynne, and James. Stephen coached.

400 swim, 200 kick, 200 pull
16 x 25 @ :30 reverse IM order
6 x 100 @ 1:20, felt pretty sluggish after yesterday
4 x 200 fast @ 4:30, held 2:19
4 x 50 easy @ 1:00
4 x 100 fast @ 2:30, held 1:04
4 x 50 easy @ 1:00

Really needed a recovery day after the 52 x 50. Plan to rest a few days next week before my 1650 at First Colony. Definitely felt my age today.

Wednesday, February 10, 2010

52 x 50 @ :40 *

This morning we swam my birthday set at Nitro. Back in 2003 swimming at the YMCA in New Bern I struggled to complete a set of 10 x 50 @ :40. Last year we swam 50 but took a break half way. This year we swam the set straight through. I swam second in my lane behind 1988 Olympian Kirk Stackle, which is why I placed an asterisk next to the set. I held :35-:36 for all 52 of them and felt strong throughout. Swam next to Chuck and Zach, Steve and Jean, Lynne and David. Tom coached; I never thought I would be his age.

300 swim, 200 kick, 300 pull, 300 swim
52 x 50 @ :40
100 easy
300 pull
4 x (4 x 25): #1 @ :30, #2 @ :25, #3 @ :20, #4 @ :15
100 easy

Tuesday, February 9, 2010

Fifty two

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

200 SKPS

Main set:
2 x 200 IM @ 3:00
2 X 100 free @ 1:20
4 x 75 IM @ 1:15
4 x 50 free @ 1:00
4 x 25 IM @ :30
4 x 25 free @ :20
4 x 50 free @ :40
4 x 75 free @ 1:00
2 x 100 free @ 1:20
2 x 200 free @ 2:40

6 x 50 @ 1:00, descend 1-3 and 4-6, went :30 on #3 and #4
100 easy

We will swim my birthday set tomorrow (I had my pager with me today)--I have decided on 52 x 50 @ :40 and will try to hold 1650 race pace (:36 or better).

Monday, February 8, 2010

Monday February 8, 2010

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

200 SKP
6 X 25 @ :30 build
4 x 25 kick @ :40
6 x 25 @ :30 no breather
Main set 12 x 200:
1 - 4 @ 3:00 descend, fastest was 2:24
5 - 8 @ 2:30, went 2:21, 2:21, 2:21, and 2:25, my strongest set of 200s on that interval yet
9 - 12 @ 3:00, best average, held 2:24-5
100 easy

Saturday, February 6, 2010

Saturday February 6, 2010

Swam at Nitro with Chuck, Steve, Tom, Jean, and Jeff. Steve coached. Not one of my favorite workouts.

300 swim
6 x 125 (25 drill/100 swim) @ 2:00
12 x 100 @ 1:45 with fins, SDK underwater past the sixth black line off each wall, 1-4 fly, 5-8 back, 9-12 free
2 x 300 IM @ 4:30
4 x 50 kick @ 1:00
2 x 200 fly/free by 50 @ 3:00
4 x 50 kick
2 x 100 fly/free by 25
4 x 50 kick
100 easy

Friday, February 5, 2010

Friday February 5, 2010

I had the day off so I slept in and accompanied my wife to Life Time this morning. The pool was crowded, so I lifted weights then returned after lunch to swim in the indoor 25 meter pool.

400 swim, 200 kick, 400 pull
8 x 50 drill/swim @ 1:00
15 x 100 @ 1:30, held 1:19-:20, tough set after lifting weights earlier in the day. My HR hit 180, which is actually higher than the max HR predicted on the basis of my age (220-52=168). This is interesting because I wasn't aware that you could increase your max heart rate through training. Why is this important? We know that Cardiac Output (CO) = Heart Rate x Stroke Volume. Since the degree to which you can increase stroke volume is limited, cardiac output is primarily driven by heart rate. And since your maximum heart rate declines with age, athletic performance will suffer. It would be interesting to look at this among Masters swimmers.
100 easy

Thursday, February 4, 2010

Thursday February 4, 2010

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

300 swim
4 x 50 @ 1:00
6 x 25 @ :30
200 swim
4 x 50 @ :55
6 x 25 @ :30
100 swim
12 x 25 @ :45, IM order, technique
3 x 100 @ 1:30 fly/back
3 x 100 @ 1:30 back/breast
3 x 100 @ 1:30 breast/free (tough set)
400 IM, went 5:35, rested about one minute
300 IM, went 4:04
200 IM, went 2:36
100 IM, went 1:14
100 easy

Wednesday, February 3, 2010

Wednesday February 3, 2010

Lifted weights last night. Not much in the tank this morning. Swam at Nitro next to Chuck and Zach, David and James, Lynne and Jeff. Tom coached.

300 swim, 200 kick, 200 pull, 300 swim
Main set, no breaks:
2 x 250 @ 3:30, cruise
500 "for time", went 6:10--not a maximum effort
2 x 200 pull @ 3:00, cruise
400 for time, went 4:52, felt stronger
2 x 150 @ 2:15, cruise
300 for time, went 3:37, felt strong on this one
2 x 100 kick @ 2:00
200 for time, went 2:20
2 x 50 @ 1:00
100 for time, went 1:03
2 x 25 "no breather" (not) @ :30
1 x 50, went :30-:31
150 easy

I am off Friday, so I will probably sleep in a bit and swim a distance workout at Life Time.

Tuesday, February 2, 2010

One day...

...I will no longer be able to swim a set of 100s on 1:15. But as one of the characters in Gladiator said, "Not yet...not yet!" Swam at Nitro with Jeff and Jean, next to Steve and David, Tom and James. Steve coached.

600 swim
4 x 100 @ 1:30
6 x 50 @ :55
5 x 100 @ 1:25
6 x 50 @ :55
6 x 100 @ 1:20, held 1:10
6 x 50 @ :55
7 x 100 @ 1:15, held 1:10, a personal best
100 easy

Monday, February 1, 2010

Monday February 1, 2010

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

400 swim, 300 kick, 200 pull, 100 swim
20 x 25 @ :30, odds free, evens choice
6 x (4 x 25 @ :40, with fins, dolphin kick underwater/fly/flutter kick underwater/free, all no breather)
2 x (200 kick with fins @ 3:00/200 kick no fins @ 4:00)
Pull set:
200 @ 2:45
4 x 50 @ :45
200 @ 2:45
4 x 50 @ :45
200 @ 2:45
I swam this set instead of pulling and went 2:22, 2:21, and 2:18; since 2003 my goal has been to hold a 1:10 pace/100 in practice as I did back in the day
100 easy