Friday, April 30, 2010

Friday April 30, 2010

Swam at Nitro with Dave, Anita, and Zach.  Tom coached.

300 swim, 200 kick, 100 pull
4 x 75 @ 1:15, kick/swim
4 x 25 @ :40, 90%/sprint
1 x 50 easy
4 x 250 @ 3:30, #1 200 cruise/50 hard, #2 150 cruise/100 hard, #3 125 cruise/125 hard, #4 best effort; descended from 3:07 to 3:01
1 x 50 easy
4 x 25 @ :40, 90%/sprint
50 easy
2 x 4 x 125 @ 2:15, #1 75 cruise/50 hard, #2 50 cruise/75 hard, #3 25 cruise/100 hard, #4 best effort; descended from 1:30 to 1:24
1 x 50 easy
4 x 25 @ :40, 90%/sprint
100 easy

Thursday, April 29, 2010

Thursday April 29, 2010

Had chicken and waffles at 24 Diner last night; Sarah Silverman was eating at the next table.  Austin is a very cool place to live.

Swam at Nitro with David, Tom, and Jeff.  Rob coached.  The pool was set up long course.

500 swim, 100 kick, 400 pull
4 x 50 @ 1:00
4 x 100 @ 1:45, held 1:21
4 x 200 @ 3:45, went 2:43, 2:42, 2:42, 2:41, felt strong
4 x 50 @ 1:00
4 x 100 @ 1:45, went 1:18, 1:18, 1:17, 1:17, felt strong on these as well
100 easy

Wednesday, April 28, 2010

Wednesday April 28, 2010

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

300 swim, 200 kick, 300 pull
8 x 25 @ :30, fly/back
400 kick with fins

Main set, 2 x through:
1 x 400 @ 5:30, went 5:01, 4:59, felt strong
3 x 100 @ 1:20, held 1:11
4 x 50 @ :35, only made the first two, then dropped back to :40
1 x 100 @ 3:00 easy

1 x 300 IM (pull with buoy)
6 x 50 @ 1:30, 25 underwater/25 sprint
100 easy

Tuesday, April 27, 2010

Tuesday April 27, 2010

Lifted weights last night and had a pretty good session.  Swam this morning at Nitro with Kirk, David, Tom, and James.  Stephen coached.  The pool was set up long course.

500 swim
12 x 50 @ 1:00 drill
16 x 50, alternating kick @ 1:15 and swim @ 1:00
1 x 200 pull, breathing 3/5/3/7
8 x 150 @ 2:30, averaged 2:05-2:06, didn't feel great--had wanted to hold 2:00-2:03.
1 x 200 for time, raced David and went 2:39 breathing every other and splitting 1:18/1:21; he touched me out but I was gaining ground in the last 25 meters.  Last week I actually held 2:41s for a set of 4 x 200s @ 3:30, then held 2:42s for a set of 3 x 200s on the same interval--I hope that's who shows up in Atlanta.
200 easy

Monday, April 26, 2010

Monday April 26, 2010

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

500 swim, 400 pull, 300 swim, 200 kick, 100 choice
4 x 25 @ :30
4 x 50 @ :45
4 x 75 @ 1:30, Popov drill
4 x 100 @ 1:30, held 1:10
5 x 100 @ 1:20, held 1:10
5 x 200 @ 3:00, held 2:24-2:25
100 easy

Sunday, April 25, 2010

Race

I'm currently reading Matterhorn, by Karl Marlantes, a novel of the Vietnam war in which race relations within the military figure prominently.  Reviewing the book in the New York Times, Sebastian Junger, who himself has written a nonfiction book about the war in Afghanistan, is gratified that we have progressed so far since the Vietnam era.  I am not so sure that we have.  In a recent editorial in the Miami Herald, Leonard Pitts addresses the Tea Party movement.  He cites a University of Washington poll which suggests that, despite its followers' claims to the contrary, the Tea Party's agenda is very much about race.  Here is a representative statement from the poll about which respondents were asked to comment: "It's really a matter of some people not trying hard enough.  If blacks would only try harder, they could be just as well off as whites."  The pollsters found that 73% of those in the Tea Party agreed, compared to 56% of whites in general and 33% of those who describe themselves as skeptical of the movement.  Personally, the 73% figure does not surprise me, but the fact that over half of all white respondents were in agreement with this statement is sobering.

Spent Friday night at the hospital, so I skipped practice Saturday morning.  Swam at Life Time today in the indoor 25 meter pool.  The water was a bit warmer than usual.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00, drill/swim
Main set:
5 x 300 @ 5:00, went 4:15, 4:12, 4:10, 4:08, and 3:59+
200 easy

Friday, April 23, 2010

Friday April 23, 2010

Swam at Nitro this morning but did not follow Stephen's workout.  Not sure if he knows that Nationals is less than four weeks away.  Pretty sure he does not know what events I am planning to swim.  However, I had my own lane, the water temp was perfect, and the barrista at Starbucks began making my grande latte as I walked in the door after practice.  Life is good.

400 swim
8 x 50 drill/swim @ :50
Main set:
400 pull @ 6:00, breathing 3/5/3/7
8 x 50 @ :40, held :35
400 pull @ 6:00, breathing 3/5/3/7
4 x 100 @ 1:20, held 1:11
400 pull @ 6:00, breathing 3/5/3/7
2 x 200 @ 2:40, went 2:23, 2:24
400 pull @ 6:00, breathing 3/5/3/7
1 x 400, went 4:52, splitting 2:25/2:27
100 easy

4100 yards

Thursday, April 22, 2010

Thursday April 22, 2010

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

400 swim, 300 kick, 400 pull
10 x 50 @ 1:15, drill/swim
10 x 50 @ 1:15, kick
4 x 50 @ 1:00, fly/back
6 x 100 @ 2:00, held 1:19, 800 race pace
100 easy

Good recovery workout.  I will be swimming at Life Time tomorrow morning becasue I have an early meeting downtown.  Planning on a set of 800s.

Wednesday, April 21, 2010

Wednesday April 21, 2010

Swam at Nitro this morning with Lynne, David, Jeff, and Tom.  James coached.  This workout was a very nice mix of En1, En2, and En3. 

500 swim, 200 kick, 200 pull
4 x 75 @ 1:20, kick/swim/kick
100 drill
3 x 400 @ 5:30, went 4:59, 5:00, 4:56, very solid
100 easy
Main set, each round of 100s one second faster:
5 x 100 @ 1:30, held 1:11
100 easy
4 x 100 @ 1:30, held 1:09-1:10
100 easy
3 x 100 @ 1:30, held 1:08
100 easy
2 x 100 @ 1:30, held 1:06
100 easy
1 x 100, went 1:02
150 easy

Tuesday, April 20, 2010

Psyched up

Psych sheets for Nationals have been posted.  In the 1000 I am seeded 8th (out of 18) with a very good chance at a medal.  The 500 is a more crowded field; I am seeded 18th and would need to drop at least 15 seconds to place in the top ten.

Lifted weights last night and swam at Nitro this morning with Lynne, Jean, and Anthony (who has been moving up into the faster lanes), next to Dave, Kirk, and Jeff.  Tom coached.  The pool was set up long course. 

400 swim, 300 pull, 300 kick
6 x 50 @ 1:00, drill/swim
4 x 200 @ 3:30, went 2:43, 2:41, 2:41, and 2:41
400 pull, breathing 3/5/7/9 by 50
3 x 200 @ 3:30, held 2:42
100 easy (there was a bit more but I had to leave early)

This was my best set of long course 200s in quite awhile.  I was able to hold 800 race pace throughout and felt pretty strong.

Monday, April 19, 2010

Monday April 19, 2010

Spent Saturday and Sunday in Aggieland for Parents Weekend and loaded up on A&M merchandise.  The Aggies really have some great traditions--much more so than my alma mater.  Attended Midnight Yell Friday night, the Maroon and White game Saturday afternoon, and the Singing Cadets concert Saturday evening. 

Swam this morning at Nitro with David, Tom, Jeff, and Anita.  Stephen coached.  I modified the workout a bit.

1000 warm up
4 x 100 pull @ 1:30
1 x 500 "for time"--I swam this moderate and went 6:17 (En2), didn't feel great
2 x 5 x 100 @ 1:30, held 1:10-1:11
5 x 100 @ 1:15, actually made these holding 1:12
4 x 100 pull @ 1:20
4 x 75 kick @ 1:30
4 x 50 @ :40
4 x 25 @ :20
100 easy

4500

Friday, April 16, 2010

Friday April 16, 2010

I was on call last night, and I didn't get to sleep until after 2 am.  Swam at Nitro this morning with David, Kirk, and Jean.  Tom coached.  Felt tired and could not maintain a 1:15 (En2) pace, which is a shame because this is my kind of workout.

200 SKP
1 x 1200, broken :10 at the 400; went 5:20, 5:16, 5:10
50 easy
2 x 600 @ 8:30, pulled #1, swam #2 and went 7:44
50 easy
4 x 300 @ 4:30, went 4:52, 4:48, 4:47, 4:42
100 easy

My splits from the 1000 @ Zones are posted.  As it turns out I went 5:52.24/5:52.14 for a final time of 11:44.38. I was happy with how I split the race, although I had hoped to be under 11:30.  I believe I can go faster at Nationals swimming in the morning instead of the late afternoon. 

My 50 splits were:

:32.09
:34.50
:35.79
:35.69
:35.89
:35.99
:35.97
:35.61
:35.28
:35.43
:35.45
:34.96
:34.93
:34.99
:34.93
:34.98
:35.26
:35.53
:35.92
:35.19

Thursday, April 15, 2010

Thursday April 15, 2010

Swam at Nitro this morning with Tom and Zach, next to Jeff, James, and David.  Rob coached.  The pool was set up long course.

300 SKP
Main set:
100/200/300/400/500/400/300/200/100 on 1:45 base; wanted to hold 1:25 pace/100 (En2) but averaged 1:27 on the longer repeats
6 x 50 @ 1:15, held :37
100 easy

Rob picked up on a stroke flaw in my freestyle.  I breathe bilaterally in practice, but apparently as I begin to tire I have a tendency to straighten my left arm during the recovery rather than maintaining a high elbow.  The flaw disappears when I just breathe to my left (strong) side.  In races I switch from bilateral (every third) breathing to every other as I become fatigued.  Watching the distance events during the Olympics, I noticed that all of the swimmers in the finals were breathing to the same side, every other stroke.  I will continue to train the way I have been but may alteer my breathing pattern in races.

Wednesday, April 14, 2010

To market, to market

A pharmaceutical rep stopped by the office yesterday marketing Effient, which is in the same class of drugs as Plavix but more potent.  I listened politely as she cited the results of the TIMI 38 trial, a study that did in fact demonstrate a lower rate of major adverse cardiovascular events (MACE), the primary endpoint.  What she failed to mention was that the study also demonstrated a higher risk of major bleeding, the safety endpoint.   After naming several other local cardiologists who are now routinely prescribing Effient for their stent patients, she asked me how I decide which of the two drugs to use.  Now as it turns out I am very familiar with this study becasue I was one of the investigators.  So I told her that I made my selection on a case by case basis, since the lower MACE rate had been achieved at the expense of a greater risk of bleeding.  I asked her how the drug can be marketed on the basis of its effect on the primary endpoint while essentially ignoring its effect on the safety endpoint.  She did not have a good answer.

Lifted weights last night.  Swam at Ntiro this morning with David, Anthony, Tom, Lynne, and Jeff.  James coached.

400 swim, 300 kick, 300 pull
3 x 100 @ 1:30, descend
10 x 50 @ :40
200 kick, easy
1 x 300 @ 4:30, moderate/En2, went 3:45
200 easy
1 x 300 @ 4:30, 1650 race pace, went 3:36
200 easy
5 x 50 @ :40
2 x (200 fast, 1000 race pace, @ 3:00/100 fast @ 2:00), went 2:22 and 2:21, 1:08 and 1:09
200 easy

Tuesday, April 13, 2010

Tuesday April 13, 2010

Back in the water today after driving to Houston for Zones on Saturday and to Dallas for the Bon Jovi concert on Sunday.  I must say that I am very happy to be living in Austin.  My 1000 time was an 11:44, slower than I had hoped for but only 3 seconds off my best and still good enough to place me in the top 20 in my age group.  The results have not yet been posted so I have not actually seen my splits, but I have been told I split it evenly.  My heat didn't start until close to 4:00, which is a bit late in the day.  I warmed up twice, but I don't think my second warm up was adequate (300 swim followed by 9 x 50 @ 1:00--a mix of drill and pace work).  As I tend to perform much better mid morning, I have decided to enter the 1000 at Nationals rather than the 1650, which will be an afternoon event. 

The Nitro pool was set up long course this morning.  Stephen wrote a workout (which needed modification to make it a distance work out) and danced around on deck while we swam.  At one point he asked me whether I had ever seen anyone with poison ivy of the lung.  I had no answer for that.  I shared a lane with Tom, Zach, James, Lynne, and David. 

400 swim, 300 pull, 200 kick, 100 choice
12 x 50 @ 1:20, 1-4 kick, 5-8 drill, 9-12 swim
20 x 100 @ 2:00, alternating kick and something else, I swam 9 x 200 @ 4:00 instead; the first six I swam moderate and held 2:50, the last three I pushed a bit and went 2:47, 2:43, and 2:45
100 easy

Friday, April 9, 2010

Friday April 9, 2010

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

500 swim
10 x 50 @ 1:00, drill/swim by 25
8 x 50 @ 1:00, held :36-:37 comfortably (800 race pace), HR = 138
200 pull
200 easy

Thursday, April 8, 2010

Thursday April 8, 2010

Swam at Nitro with Steve, Tom, and Dave.  Rob coached, but we modified the workout for our taper.
The pool was set up long course.

500 swim, 300 kick
10 x 50 @ 1:00, drill/swim
8 x 50 @ 1:00, 800 race pace, held :39 comfortably, HR = 150
200 easy

Plan to sleep in tomorrow, then swim a light workout later in the morning before driving to Houston in the afternoon.  My son and I will be sharing a room with my dad who is competing in the 85-89 age group.  He is now an official member of Team Nitro.

Wednesday, April 7, 2010

Wednesday April 7, 2010

Had not planned on taking call las night, but one of my partners was ill and asked me to cover. Fortunately it was relatively quiet, other than a page around midnight from a nurse regarding an abnormal lab value that I already knew about. I thanked her profusely for her attention to detail. Swam this morning at Nitro with Steve, David, Jeff, and Tricia. Tom coached. The four of us are tapering for Zones this weekend, so we did not follow the written workout.

800 swim
8 x 75 @ 1:20 (50drill/25 swim)
10 x 50 @ :50, 1000 race pace (feet to feet), held :34
300 pull
300 easy

My only event at Zones will be the 1000 on Saturday. I need to decide if I will enter the 1000 or the 1650 at Nationals. I believe I can medal in either event, but it will depend on who else enters. Hoping to break 11:30 on Saturday, which would be a Masters best for me.

Tuesday April 6, 2010

Swam at Nitro with David, Steve, Kirk, Jeff, and James.  The pool was set up long course.  Stephen coached, which means he walked around on deck juggling (seriously) various objects and asking irrelevant questions as we are pushing off ("Did anyone see Titanic last night?" or "Anyone know a single mom I could date?" or "Did you hear that Chelsea Clinton is getting married?").

14 x 50 @ :50
5 x 100 @ 1:30, held 1:20, felt pretty strong on these
14 x 50 @ :50, breathing 3/5/3/7 by 50, held :40
20 x 25, odds fast, evens easy

Tuesday, April 6, 2010

Monday April 5, 2010

Began my taper for Zones today. Swam at Nitro with Steve, David, Anita, Lynne, Kirk, and Tom. Stephen coached. I modified the written workout a bit.

600 swim, 400 pull (no paddles)
8 x (50 swim @ :45/25 kick @ :30)
4 x 175 @ 2:50, swam these moderate/En2, held 2:10
6 x 100 @ 1:45, 1650 race pace, held 1:11, HR was 150
200 easy

3100 yards

Saturday, April 3, 2010

Saturday April 3, 2010

On rounds today a delightful eighty-six year old woman informed me that her goal was to live until 2012.  When I asked her why, she replied that she needed to vote in the election because she did not want to see the country she loved become socialist.  It occurred to me that she had been receiving both Social Security and Medicare benefits for over twenty years; I am quite certain the irony of this would be lost on her and others who share her views.

Swam at Nitro with Steve, Anita, David, Tom, Jeff, and Kirk.  Stephen coached.  We don't do much distance work on the days he coaches, so I usually try to modify the main set.  Today I wasn't really sure what to do with it, so I warmed down a bit early and then swam later in the day at Life Time.

500 swim, 400 pull, 300 swim (every fourth length fast), 200 pull
Main set, with fins:
4 x 25 @ 1:00 underwater fly kick/no breath
4 x 100 fly @ 1:40
4 x 25 @ 1:00 underwater back kick/no breath
4 x 100 back @ 1:30
4 x 25 @ 1:00 underwater flutter kick/no breath
4 x 100 free @ 1:20; swam these without fins (should have done that for the entire set) and held 1:10-1:11
8 x 25 @ 1:00 underwater breaststroke pull out/no breath
4 x 100 breast @ 1:40--I skipped these and warmed down 200 easy

After finishing my hospital work this afternoon, I swam at Life Time in the indoor 25 meter pool.  I have always felt stronger in the water later in the day, especially if I have worked out early in the morning.  Back in the day, Rob Orr would organize a "Dawn Patrol" when his Dad's Club swimmers went to away meets.

400 swim, 200 kick, 400 pull
Main set, "double up/double down," 2:00 base/100:
100/200/400/200/100, went 1:18, 2:39, 5:20, 2:39, 1:17 (1500 race pace)
100 easy

5400 yards

Friday, April 2, 2010

Friday April 2, 2010

Swam at Nitro with Steve, Kirk, David, Tom, Lynne, Jeff, and Anthony.  Stephen coached.  This was a recovery day, but I needed some endurance work and decided to work the main set.

300 SKP
3 x 8 x 25 drill with fins @ :30
Main set, 1650 race pace (1:12), no additional rest:
8 x 25 @ :30
8 x 50 @ :50, held :36, a little tight at first despite the long warmup
8 x 75 @ 1:20, held :53, felt very smooth
8 x 100 @ 1:30, held 1:11, felt strong on these
100 easy

Thursday, April 1, 2010

Thursday April 1, 2010

Swam at Nitro with Zach, Tom, and Jordan, next to Steve, David, Jeff, James, and Kirk.  Rob coached.  The pool was set up long course.  I was a bit sore from lifting weights on Tuesday and the lactate set yesterday.. 

400 swim, 200 kick, 200 pull
20 x 50 @ 1:00, alternated catch up drill and swim by 50, used a six-beat kick throughout
10 x 100 @ 1:40, averaged 1:22, felt like I was swimming these on 1:30
6 x 50 fast @ 1:30, held :35 (200 race pace) swimming these strong, went :34 on the last one
100 easy

I plan to rest next week for Zones and will not lift again until after the meet.