Wednesday, March 31, 2010

Wednesday March 31, 2010

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

400 swim
5 x 100 @ 1:30, odds moderate, evens build; averaged 1:13
Main set, twice through without additional rest::
4 x 25 fast @ :30
100 active recovery @ 2:00
3 x 50 fast @ 1:00, held :32s and :31s
100 active recovery @ 2:00
2 x 75 fast @ 1:30, held :48
100 active recovery @ 2:00
1 x 100 fast @ 2:00, went 1:04 and 1:05
100 active recovery @ 2:00
1 x 200 fast @ 4:00, went 2:17
100 active recovery @ 2:00

Tuesday, March 30, 2010

Tuesday March 30, 2010

Swam at Nitro with Steve, David, Tom, and Zach.  The pool was set up long course.  Stephen coached.  He had written a workout for short course which we then modified.  Once again there was not really an identifiable main set.  I wasn't too happy with either the workout or how I swam it.

500 swim
4 x 100 free @ 1:30, held 1:21-1:22
4 x 100 kick with fins @ 1:50
8 x 50 @ 1:00, held :39 comfortably
8 x 150 @ 2:30; pulled 1&2, 5&6  fly/back/free with pull buoy, no paddles; swam 3&4, 7&8 all free
12 x 100 @ 1:30, did five of these, then decided to warm down

Monday March 29, 2010

Swam at Nitro with Jean, Jordan, Anthony, Steve, David, Tom, Jeff, and Anita.  Stephen coached.  Couldn't really figure out the purpose of this one.  There was not a true main set, just several short ones.

500 swim
20 x 25 @ :40, kick/drill
8 x 100 pull @ 1:30
8 x 75 free/stroke/free @ 1:20
8 x 50 @ 1:00
8 x 25 sprint @ :40, swam these with a drag chute
4 x 100 pull @ 1:30 fast, held 1:06
4 x 75 stroke/free/stroke @ 1:30--I had to leave for work so I just swam an easy 100 instead; we were also supposed to do 4 x 50 and 4 x 25. 

Planning a workout really should involve more than just creating an arbitrary pattern of sets and repeats..

Saturday, March 27, 2010

Saturday March 27, 2010

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

500 swim, 200 kick
8 x 75 kick/drill/swim by 25 @ 1:20
4 x 200 @ 2:50, swam these moderate, held 2:30
8 x 75 pull @ 1:10
3 x 200 @ 2:40, held 2:28
6 x 75 pull @ 1:05
2 x 200 @ 2:30, went 2:23, 2:26
4 x 75 pull @ 1:00
1 x 200 fast, went 2:17
100 easy

Friday March 26, 2010

Didn't swim yesterday because I had an early meeting downtown.  Lifted weights last night.  Swam at Nitro this morning with Jean, David, Kirk, Steve, Lynne, and Tom.  Stephen coached.

600 swim
9 x 50 @ :55
400/300/100 free @ 1:30 base, went 5:04, 3:43, 1:10, didn't feel great
8 x 50 @ 1:00 with fins, 2 strokes fly/2 strokes breast with dolphin kick
4 x 25 fly @ :30
4 x 50 fly/back @ 1:00
4 x 75 free @ 1:30, 1000 race pace, held :50
4 x 100 free @ 1:30, 1000 race pace, held 1:08-1:09
100 easy

Wednesday, March 24, 2010

Wednesday March 24, 2010

Phoned the Washington, D.C. office of Congressman Neugebauer (R-Texas) and left word that he most certainly does not represent me and that his comment on the floor of the House was an embarrassment.  I added that he had no reason to be proud if this was in fact the sum total of his contribution to the most significant piece of social legislation in over four decades.  And where is the Republican condemnation of the racial slurs shouted at African-American members of Congress on Monday?

Lifted weights last night.  Swam at Nitro this morning with Steve, Kirk, David, and Jeff.  The pool was set up long course.  Had a headache this morning, and every time I turned it felt like my head was going to explode, so having to do fewer turns was actually a good thing.

200 swim, 100 kick, 200 pull
12 x 50s @ 1:00, alternating by 50 between a 2-, 4-, 6-, or 8-beat kick
6 x 100 @ 1:30, held 1:20 (800 race pace)
400 free, swam this moderate and went 5:38
1 x 100 @ 1:20, went 1:18
2 x 50 kick recovery @ 1:30
300 free, moderate, went 3:12
2 x 100 @ 1:25, went 1:19 and 1:23
2 x 50 kick recovery @ 1:30
200 free, moderate, went 2:45
3 x 100 @ 1:30, held 1:20
2 x 50 kick recovery @ 1:30
100 easy

Next meet is Zones at the Woodlands on April 9-10; I signed up for the 1650 and the 1000.  At this point I am planning to swim the 1650, the 500, the 200, and possibly the 100 at Nationals (although I hate sprinting).

Tuesday, March 23, 2010

Tuesday March 23, 2010

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

500 swim
4 x 100 drill @ 1:30
3 x 100 @ 1:20
4 x 100 drill @ 1:40
3 x 100 IM @ 1:30
500 for time, went 6:02 (1650 race pace); split it evenly and felt strong
4 x 100 pull @ 1:30
3 x 100 kick @ 1:50
4 x 100 IM @ 1:30
3 x 100 @ 1:30, held 1:08-1:09 (1000 race pace), felt strong
100 easy

Monday, March 22, 2010

An American President

No, not Andrew Shepherd, but Barack Obama, who fortunately for us was not "too busy keeping [his] job to do [his] job." Because he ignored the pundits and the polls to deliver on the promises he made two years ago, my son (born with CP) will never be denied coverage on the basis of a pre-existing condition. And perhaps MB, one of my many uninsured patients, will receive a new mitral valve before he dies of congestive heart failure. To my fellow cardiologists who opposed health care reform out of financial self interest, shame on you. Apparently you forgot the Hippocratic Oath's prohibition against "cutting for stone."

Swam at Nitro this morning with Zach, Steve, David, Kirk, Jordan, and James. We didn't have a coach today, so I suggested the workout.

300 SKP
8 x 50 @ 1:00, drill/swim
16 x 100, 1-4 @ 1:30, 5-8 @ 1:25, 9-12 @ 1:20, 13-16 @ 1:15 (no breaks); my plan was to hold 1650 race pace (1:12) throughout, but the wheels came off on the last four, and I struggled to make the 1:15 interval
100 easy
4 x 200 pull @ 2:40
100 easy

I was not very happy with how I did on the main set. Since I had a light schedule today after being on call all weekend, I decided to repeat the 16 x 100s at lunchtime. There were just a few other swimmers in the pool at Nitro.  This is the first time I have done doubles in Masters and the most yardage I have swum in one day (6600).

300 swim, 200 kick, 300 swim
4 x 50 @ 1:00, held :34s
16 x 100, same intervals, no breaks--held 1:11s
100 easy

Saturday, March 20, 2010

Saturday March 20, 2010

Went back to sleep after my alarm went off yesteday and skipped practice.  I needed a recovery day anyway.  Swam at Nitro this morning with Steve, Tom, Anita, and Jeff.  Stephen coached.

600 swim
8 x 75 @ 1:30, IM order
4 x 100 IM @ 1:30
6 x 200 @ 3:00 with fins, odds fly/free, evens back/free by 50
Main set:
20 x 75 @ 1:10, 1:00 break after 10, held :51 (1000 race pace--1:08/100)
100 easy

4400 yards

Friday, March 19, 2010

Thursday March 18, 2010

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

400 swim, 200 kick, 300 pull
10 x 50 @ 1:00, drill/swim by 25
5 x 200 @ 2:45, moderate (En2), held 2:32
10 x 50 @ 1:00, drill/swim by 25
5 x 200 @ 2:45, moderate (En2), held 2:32
100 easy

Pretty basic workout, nothing fancy.  HR stayed in the moderate range (150s).  I have swum eleven consecutive days and will need a recovery day soon.

Wednesday, March 17, 2010

Wednesday March 17, 2010

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

300 swim, 200 kick, 300 pull
8 x 50 @ :45, descend 1-4, 5-8; felt very sluggish and wasn't able to descend these, so I was not feeling optimistic going into the main set (which was similar to what I did on Saturday at Life Time)
Main set:
4 x 25 kick @ :40, alternate moderate/fast
5 x 100 @ 2:00, best possible average, held 1:06
100 easy
4 x 25 kick @ :40
4 x 100 @ 2:00, held 1:05
100 easy
4 x 25 kick @ :40
3 x 100 @ 2:00, held 1:04
100 easy
4 x 25 kick @ :40
2 x 100 @ 2:00, held 1:05
100 easy
2 x 25 kick @ :40
1 x 100, went 1:03
100 easy

Tuesday, March 16, 2010

Tuesday March 16, 2010

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

500 swim, 400 IM drill, 300 pull, 200 kick, 100 swim
Main set, 1:30 base:
2 x 400 IM with fins
4 x 100 IM, averaged 1:22
2 x 200 IM, averaged 2:45
4 x 100 IM, averaged 1:22
200 easy

Swam the main set, 2000 yards of IM on a 1:30 base, without a break.  Great endurance set.  Even my biceps were sore at the end.

Monday, March 15, 2010

Monday March 15, 2010

Called in for an emergency last night and didn't return home until 3 am, so I skipped the 5:30 practice.  As it turns out I was able to swim at Nitro later in the morning.  There were only two of us in the main pool.  I wrote my own workout. 

500 swim, 200 kick, 500 pull
6 x 50 @ 1:00, drill/swim
5 x 300 @ 4:30, moderate (En2), went 3:46, 3:43, 3:42, 3:41, 3:38
100 easy

Happy anniversary, Trish!

Sunday, March 14, 2010

Sunday March 14, 2010

Swam at Life Time in the indoor 25 meter pool.

500 swim, 200 kick, 500 pull
8 x 50 @ 1:00, drill/swim
800 swim @ 13:00, went 11:20
600 swim @ 10:00, went  8:27
400 swim @ 7:00, went 5:33
200 swim, went 2:38 (1500 race pace)
200 easy

Saturday, March 13, 2010

Saturday March 13, 2010

Slept in and swam at Life Time in the indoor 25 meter pool.  They had installed a digital pace clock, which was a nice surprise.

400 swim, 200 kick, 400 pull
10 x 50 @1:00, drill/swim
10 x 100 @ 2:15, best possible average, held 1:12 (400 race pace); I had planned to do 20 of these but after the first few it was clear that I had chosen too fast a pace to do more than 10.  The last few were very tough.
300 easy

Friday, March 12, 2010

Uninspired

Not very inspired by today's workout.  Swam with Tom, Steve, David, James, Zach, Anthony, and Lynne.  Stephen coached.

400 SKP
2 x (3 x 75 free @ 1:00, 3 x 75 back @ 1:10, 6 x 50 fly/back/breast (2 each) @ :55, 6 x 25 @ :45, odds underwater streamline, evens sprint)
100 easy (skipped 3 x 300 pull because I had to see a consult at the hospital)

Thursday, March 11, 2010

Thursday March 11, 2010

Lifted weights last night.  Swam at Nitro this morning with Tom, Jean, Kirk, Jeff, David, and Steve.  Rob coached.

400 swim, 200 pull, 200 drill
12 x 50 @ 1:00, alternate drill/swim
3 x 400 IM @ 6:00, went 5:42, 5:41, 5:33; I believe that was the first time I have done a set of 400 IMs in Masters swimming
5 x 200 free @ 2:45, held 2:26; swam next to Kirk (Stackle, "88 Olympian) who was doing IM on the same interval--trying to stay ahead of him was very motivating
100 easy

Wednesday, March 10, 2010

Wednesday March 10, 2010

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

400 swim, 300 pull, 200 kick
5 x 100 @ 1:30, moderate, held 1:15
Main set, 4 x 500 with only one break:
4 x 50 @ 1:00, breathing 4x on #1, 3x on #2, 2x on #3, and 1x on #4 (I took 2 breaths)
500 pull @ 7:00, breathing 3/5/3/7/3
8 x 25 kick @ :35, alternate build/fast, no fins
500 swim @ 7:00, build, went 6:18, split it evenly
4 x 50 @ 1:00, first 25 underwater, second 25 easy
500 pull or swim @ 7:00, I swam it, went 6:18, split it evenly
8 x 25 kick @ :35, no fins
1:00 break
500 for time, swam it strong but did not put the hammer down and went 6:09, split 2:25 for the first 200, 2:27 for the last 200, definitely could have done one more of these at the same pace
100 easy

Tuesday, March 9, 2010

Tuesday March 9, 2010

Lifted weights last night.  Swam at Nitro this morning with Tom, David, Jeff, Anita, and James.  Stephen coached.  Felt stronger today on the 200s and noticed that my stroke rate was faster, but comfortably so.

500 swim, 400 IM drill, 300 kick, 200 IM drill, 100 choice
4 x (4 x 25 fly @ :45 fast, 200 free @ 3:00), no breaks, descended the 200s to 2:24; I am actually starting to like mixed sets like this because the fast stroke repeats replicate the fatigue that I feel toward the end of a distance race.
2 x (2 x 75 @ 1:30 fast with fins and paddles, 6 x 50 @ 1:00 fast), no breaks, averaged :45 on the 75s, held :32 on the 50s (500 race pace)
100 easy

Monday, March 8, 2010

Monday March 8, 2010

Swam at Nitro this morning with Steve, Tom, Anita, Kirk, James, David, Jeff, Lynne, Jordan, and Zach.  Stephen coached.

400 swim
16 x 25 @ :30, swim/drill
100 easy
6 x 100 @ 1:20, held 1:12, didn't feel great
100 easy
6 x 200 @ 2:40, held 2:28, harder than it should have been
100 easy
300 pull
6 x 75 kick @ 1:25
8 x 25 @ :30, technique

Sunday, March 7, 2010

Sunday March 7, 2010

Slept in yesterday and swam at Life Time in the indoor 25 meter pool. I couldn't find an open lane at 9:00, so I returned at 4:00.

800 swim, 400 pull
8 x 50 @ 1:00, drill/swim
15 x 100 @ 1:30, held 1:19-1:20 (1500 race pace), HR was 180 at the end
100 easy

The set of 15 x 100 is a test set I use from time to time to assess my level of endurance.

Saturday, March 6, 2010

An open letter to Roger Starner Jones, MD, Department of Emergency Medicine, the University of Mississippi Medical Center



Dear Dr. Jones:

Regrettably, your letter of August 23, 2009 to the editor of the Clarion-Ledger in Jackson, MS has gone viral. I say regrettably because as a fellow physician I find your views particularly offensive. Yes, people do smoke. They overindulge in alcohol. They don't eat properly. And they don't take their medications. But it is our duty--no, it is our privilege--to provide care to those who you label as "the careless," not to pass judgment on them as you have done. And I feel compelled to add that your description of the young woman and your use of the term "culture crisis" have undeniably racist overtones and do a disservice to our profession. Badly done, sir.

Craig Siegel, MD, FACC

Link to Dr. Jones's letter:

Friday, March 5, 2010

Friday March 5, 2010

A bit of a recovery day this morning. Swam with Tom, David, Kirk, and James. Stephen coached.

400 swim, 200 kick, 4 x 25 choice
24 x 25 @ :30, 1-6 kick, 7-12 breast pull/dolphin kick, 13-18 one arm fly, 19-24 one arm free
12 x 25 @ :30, IM order
8 x 50 kick @ 1:00, fly
12 x 25 @ :20
8 x 50 kick @ 1:00, breast/free
300 easy

Thursday, March 4, 2010

Thursday March 3, 2010

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

400 swim, 200 kick, 300 pull
10 x 50 @ :50, drill/swim
5 x 200 @ 2:40, moderate, held 2:30
1 x 200 fast, went 2:17, felt like it should have been a bit faster
10 x 50 @ :50, drill/swim
5 x 100 @ 1:20, pushed these, held 1:11
1 x 100 fast, went 1:03
100 easy

Wednesday, March 3, 2010

A truck with my name on it

Waiting to turn onto 1431 from Toro Grande after practice this morning, I was daydreaming when I realized that the light had already turned green. I also noticed an eighteen wheeler with "Mendoza Trucking" on the back driving through the intersection without slowing down, apparently having run a red light. Can't count on advance notice when your time is up.

Swam at Nitro with Lynne, David, Kirk, and Jeff. Stephen coached but used a workout written by Tom. The goal on the main set was to swim each round faster, quite a challenge over 3500 yards.

400 swim, 300 pull
Main set, 5 x 700:
#1 1 x 700 @ 10:00, went 9:09
#2 2 x 350 @ 5:00, went 4:27, 4:24
#3 7 x 100 @ 1:20, held 1:15
Two minute break
#4 2 x 350 @ 5:00, went 4:24, 4:22
#5 1 x 700, went 8:48
100 easy

Tuesday, March 2, 2010

Tuesday March 2, 2010

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

400 swim
20 x 25 @ :30, drill/swim by 25
2 x (200 pull @ 2:40, 2 x 200 IM @ 3:00 or 2 x 200 free @ 2:40, 2 x 100 @ 1:20)
100 kick
4 x 25 IMO @ :30, swam these fly
100 kick
6 x 25 IMO @ :30, swam these fly as well
100 easy (I had to leave early for a meeting, but my fly felt pretty good today)

Monday, March 1, 2010

Forgettable

Swam at Nitro with Jeff, James, David, Kirk, Chuck, and Tom. Stephen coached. Still trying to shake a cold, and it showed in my repeat times. Not surprisingly, my HR was in the 150s, consistent with moderate but not maximal effort.

300 swim, 200 kick, 300 pull
16 x 25 @ :30, drill/swim
6 x 200 @ 3:00, swam these moderate and held 2:32s
3 x 400 @ 5:30, held 5:06s, moderate effort
5 x 100 @ 1:30, 75 fast/25 easy, held :50 on the 75s
100 easy