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. 

Tuesday, May 18, 2010

Tuesday May 18, 2010

Swam at Nitro with David, Tom, Jean, and James.  The pool was set up long course.  

500 swim
8 x 50 @ 1:10, drill/swim, held :39-:40 which was a bit of a surprise
8 x 50 @ 1:10, 1-4 25 strong/25 easy, held :37s; 5-8 800 race pace, held :37s (closer to 400 race pace), felt smooth
1 x 200 pull (no paddles)
200 easy

1800 meters

Plan to swim at Life Time in the morning before leaving for the airport.  I feel rested and well tapered. 

Monday, May 17, 2010

Monday May 17, 2010

Swam a light workout yesterday at Nitro (long course) with David and Jeff.  Swam this morning at Nitro with David, Tom, Anita, and Kirk.  Stephen coached.

500 swim, 200 kick, 300 pull
6 x 50 @ 1:00, drill/swim
10 x 50 @ 1:00, 1000 race pace, held :34 comfortably, HR = 144
200 easy

Sunday, May 16, 2010

Saturday May 15, 2010

Swam at Nitro with David, Tom, Anita and Jean.  The pool was set up long course.  Stephen coached, but we modified the work out for our taper.

800 swim
200 pull
Changed into my Blue Seventy.
5 x 100 @ 2:00, averaged 1:18 (800 race pace), went 1:17 on the last one, felt very smooth
200 easy
8 x 50 @ 1:10, averaged :37, felt smooth
300 easy

Friday, May 14, 2010

Friday May 14, 2010

Swam at Nitro with David and Jean.  Tom coached.

300 swim, 200 kick, 300 pull, 200 drill
5 x 50 @ 1:00, odds kick, evens swim with six beat kick
1 x 400, En2, went 4:59
4 x 50 @ 1:00, 1000 race pace
2 x 300 @ 5:00, En2, went 3:45, 3:42
4 x 50 @ 1:00, hypoxic (breathing 5, 4, 3, 2)
300 easy

Thursday, May 13, 2010

Thursday May 13, 2010

Swam at Nitro with David, Tom, and James.  The pool was set up long course.  Rob coached.  We modified the work out for our taper.

1000 swim
5 x 200 @ 4:00, cruised these and averaged 2:49, HR = 144
10 x 50 @ 1:10, 800 race pace, held :38 comfortably
300 easy

2800 meters

Wednesday, May 12, 2010

Wednseday May 12, 2010

Swam at Nitro with David, Tom, Jeff, and Zach.  James coached.  Began tapering today.  Felt a bit tight, as expected after yesterday's long course work out.  My stroke felt good--I have been working on my entry as well as my left arm recovery.  Also focused on my turns, especially the approach.

200 SKPDS
4 x 50 @ 1:00 build
2 x ("super" 500--25/fast/25 easy/50 fast/50 easy, etc., followed by an easy 200)
3 x (2 x 100 @ 1:30 1000 race pace, 1 x 100  @ 2:30 easy), averaged 1:10 on the pace 100s for the first two rounds, then went 1:09s on the last round)
100 easy

3600

Tuesday, May 11, 2010

Tuesday May 11, 2010

Swam at Nitro with James, David, Tom, Zach, and Rachel.  Stephen coached.  The pool was set up long course.

600 xwim
8 x 100 @ 1:40, held 1:22-1:23, felt pretty good on these
4 x 100 pull @ 1:45
6 x 200 @ 3:00, averaged 2:48; hadn't planned to do a set like this today, but the workout had been written for yards, and I like to use 200s on 3:00 long course as a measure of my level of endurance (which is very good right now)
6 x (100 @ 1:30, 50 easy @ 1:00), averaged 1:21 on the 100s
100 easy

4000 meters

I will begin tapering for Nationals tomorrow.

Monday, May 10, 2010

Monday May 11, 2010

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

400 swim, 200 kick, 400 pull
4 x 25 @ :30
4 x 50 drill @ 1:00
4 x 75 kick @ 1:30
4 x 100 pull @ 1:30
10 x 100 @ 1:40, held 1:10, moderate effort, 1000 race pace, HR = 150
4 x 100 @ 1:20, held 1:10
4 x 75 @ 1:00, held :52-:53
4 x 50 @ :40, held :33
4 x 25 @ :18
100 easy

Plan to maintain the yardage this week but back off on the intervals.

Goals for Nationals:
-Break 11:40 in the 1000
-Place higher than ninth (my best finish at Nationals so far)
-Break 5:30 in the 500
-Place higher in my age group in the 500 than my friend Bill Davis does in his (and take home a Starbucks gift card)
-Break 2:00 in the 200
-Break :55 in the 100
-Watch my dad win some medals

Saturday, May 8, 2010

Saturday May 8, 2010

Swam at Nitro with Kirk, David, Tom, Steve, Lynne, Jeff, and Anita.  Stephen coached.  The pool was set up long course.

400 swim
6 x 100 @ 1:45, averaged 1:23
4 x 100 kick with fins @ 2:00
2 x 100 pull
1 x 100 easy
6 x 100 @ 2:00, held 1:19
10 x 50 @ 1:00, drill/swim
8 x 50 @ :45, averaged :39
6 x 50, odds drill @ 1:20, evens free @ :40, averaged :38
100 easy

Friday, May 7, 2010

Friday May 7, 2010

Swam at Nitro with David and James.  Tom coached.

300 swim, 200 kick, 300 pull, 200 build
12 x 50 @ 1:00
Main set, no additional rest:
3 x 200 @ 3:00, strong, held 2:27, felt like I should have been faster but my HR was only 144
1 x 50 easy @ 1:30
1 x 50 fast @ 1:10, went :29
1 x 50 easy @ 1:30
2 x 200 @ 3:00, strong, went 2:24, 2:23 (1650 race pace--much better)
1 x 50 easy @ 1:30
2 x 50 fast @ 1:10, went :29-:30
1 x 50 easy @ 1:30
1 x 200 @ 3:00, strong, went 2:23
1 x 50 easy @ 1:30
3 x 50 fast @ 1:10, went :29-:30
100 easy
1 x 400 pull
100 easy

Thinking about beginning my taper this weekend.  I swam a PB in the 500 at Belton in December, two weeks after the DAM meet (I worked hard for a week and then retapered for another week). 

Thursday, May 6, 2010

Si, Se Puede!

Make no mistake about it.  It has everything to do with prejudice.  I am of course referring to the new immigration law in Arizona.  And the birther movement.  The Tea Party.  And Reclaim America.  I am reminded of a quote displayed in the Holocaust Museum in Washington, D.C.:

First they came for the Socialists, and I did not speak out --
Because I was not a Socialist.

Then they came for the Trade Unionists, and I did not speak out --
Because I was not a Trade Unionist.

Then they came for the Jews, and I did not speak out --
Because I was not a Jew.

Then they came for me -- and there was no one left to speak for me.

--Martin Niemoller (1892-1984)

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

500 swim, 200 kick, 300 pull
10 x 100 @ 1:45, moderate, held 1:23, not fully warmed up
1 x 100 fast, went 1:14
9 x 100 @ 2:00, held 1:18
4 x 50 kick @ 1:00
1 x 400 pull, breathing 3/5/3/7
1 x 100 fast, went 1:14
100 easy

Wednesday, May 5, 2010

Wednesday May 5, 2010

A bit sore today from weights on Monday (always more noticeable on day 3 for some reason).  Swam at Nitro with David, Tom, Anita, Jeff, and Lynne.  James coached.  David and I chose the distance option.

400 swim, 200 kick, 300 pull
1 x 800 pull, breathing 3/5/7/9 by 25
12 x 25 @ :30, fly/back
1 x 1500, 400 cruise/600 strong/200 cruise/200 strrong/100 fast, went 19:15, actually felt strong throughout and kept my stroke together
4 x 100 @ 1:20, held 1:11
2 x 200 @ 2:45, swam these moderate, went 2:30, 2:29
100 easy

Tuesday, May 4, 2010

Tuesday May 4, 2010

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

200 SKIPS
1 x 800, went 11:30, split it evenly, felt pretty good
4 x 200 @ 3:30, swam these moderate, held 2:50
12 x 50 @ 1:00, held :39 (800 race pace)
100 easy

Monday, May 3, 2010

Monday May 3, 2010

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

500 swim
4 x 100 pull @ 1:30
4 x 75 @ 1:15
4 x 50 @ 1:00
4 x 25 @ :30, swam these fly
6 x 6 x 25 drill with fins @ :30
Main set, no breaks, @ 1000 race pace:
4 x 25 @ :20
4 x 50 @ :40, held :35
4 x 75 @ 1:00, held :53
4 x 100 @ 1:20, held 1:11
100 easy

Saturday, May 1, 2010

Saturday May 1, 2010

Swam at Nitro with Jean, Kirk, David, Tom, Jeff, Lynne, Melanie, and Eryn.  Stephen coached.

500 swim, 100 kick, 2 x 400 pull
5 x 100 @ 2:00, descended from 1:14 to 1:06
1 x 400 @ 5:30, went 5:02 (En2)
4 x 100 @ 2:00, descended from 1:12 to 1:06
1 x 300, moderate/En2, went 3:45
3 x 100 @ 2:00, descended from 1:09 to 1:06
1 x 200, moderate/En2, went 2:29
2 x 100 @ 2:00, went 1:07 and 1:06
1 x 100 moderate
1 x 100 fast, went 1:03
100 easy