Tuesday, June 29, 2010

Tuesday June 29, 2010

Lifted weights last night.  Swam at Nitro this morning with David, Jeff, and James, next to Tom, Jean, and Matt.  Stephen coached.  We modified his written workout a bit.  The pool was set up long course.

300 swim, 800 drill/pull by 200
8 x 50 fly/free @ 1:00
2 x 200 pull @ 3:15
1 x 400, strong, went 5:38, split it evenly
8 x 50 @ :45
2 x 200 pull @ 3:15
1 x 200, fast, went 2:36, splitting 1:17/1:19

Monday, June 28, 2010

Monday June 28, 2010

Swam at Nitro with David and Anthony.  We decided to do one of Steve's workouts today.

400 swim, 200 kick, 400 pull
2 x (3 x 50, 3 x 100, 3 x 150, 3 x 100, 3 x 50), round 1 @ 1:40 base, round 2 @ 1:30 base; on the second round averaged 1:21 on the 100s and 2:04 on the 150s
100 easy

Friday, June 25, 2010

Friday June 25, 2010

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

400 swim, 200 kick, 400 pull
12 x 50 @ 1:00, moderate/build/25 easy, 25 fast/25 fast, 25 easy
4 x (250 fast/150 active recovery @ 7:00), holding best possible average, went 3:21, 3:21, 3:20, 3:21, 800 race pace; very strong long course set, especially since I felt pretty sluggish during warm up.
6 x 50 @ 1:00, underwater streamline with fins
100 easy

Thursday, June 24, 2010

Thursday June 24, 2010

Swam at Nitro this morning with David, Kirk, and James.  Rob coached.

400 swim, 100 kick, 300 pull
8 x 50 drill @ 1:00,
4 x 50 kick @ 1:15
4 x 200 @ 4:00, broken :05 at the 50, averaged 2:38
4 x 200 @ 4:00, averaged 2:43 (1:19/1:24)
200 easy

Wednesday, June 23, 2010

Wednesday June 23, 2010

Swam this morning at Nitro after four hours sleep last night.  Shared a lane with David and Anthony.  James coached.

400 swim, 100 kick, 500 pull
4 x 100 @ 1:40, held 1:20
100 easy
4 x 100 @ 1:35, held 1:21
100 easy
4 x 100 @ 1:30, held 1:19
100 easy
4 x 100 @ 1:25, held 1:20
100 easy
10 x 50 @ :50, held :38
100 easy

Tuesday, June 22, 2010

Tuesday June 22, 2010

Lifted weights last night.  Swam this morning at Nitro with Melanie, Jeremy, and Shelby.  Jeremy is 18 or 19; I have shirts older than than and in fact wore one to practice today.  Last week I told Matt, who is 20, that he should be ashamed drafting off of someone my age, and he agreed.  Stephen coached. 

400 swim, 400 pull, 200 swim
16 x 50 @ 1:00 with fins, IM order
4 x 100 @ 1:40, fly/back, back/breast, breast/free, and free
1 x 200, 1 x 150, 1 x 100, and 1 x 50 pull @ 1:30 base
100 easy

Monday, June 21, 2010

Monday June 21, 2010

Swam at Nitro with James and Tom.  Stephen coached.

400 swim, 400 pull
8 x 50 @ 1:00, Popov drill
9 x 100 @ 1:30, held 1:19-1:20, felt strong on these
3 x 300 @ 4:30, held 4:12
100 easy

Sunday, June 20, 2010

Saturday June 19, 2010

Swam at Nitro with Tom, Jean, and Matt.  Stephen coached.  The pool was set up long course.

9 x 100 @ 2:00, 3 swim, 3 kick, 3 pull
12 x 50 @ 1:00, drill with fins (10/3/10)
10 x 200, 2 @ 3:30, 2 @ 3:20, 2 @ 3:10, 2 @ 3:00, 2 @ 2:50; felt strong on these and averaged 2:48, rested 1-2 minutes before the last two but didn't get my time because of glare on the pace clock
100 easy

Friday, June 18, 2010

Friday June 18, 2010

Swam at Nitro this morning in a lane with Kirk Stackle (1988 Olympian) and James Cotter (professional triathlete)--how special is that?  We were joined by Matt, a former Nitro age grouper and at 22 one of the youngest members of the Masters team.  Tom coached.  I was feeling broken down after yesterday's IM workout and weight lifting Monday night, so I really concentrated on keeping my stroke together today.  The pool was set up long course as it will be through July.

300 swim, 200 kick, 300 pull, 300 swim
1 x 600, build by 200s, went 8:39, split it evenly
2 x 300 @ 4:30, went 4:16 and 4:12
6 x 100 @ 1:30, descend 1-3, 4-6; went 1:19, 1:18, 1:17, 1:22, 1:20, 1:19.  This is the first time I have tried to descend 100s on this interval, and I managed to do it without letting my stroke fall apart.
12 x 50, 1-3 @ :50, 4-6 @ :45, 7-9 @ :55, 10-12 @ :40
300 easy

3800 meters

Thrusday June 17, 2010

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

400 swim, 100 kick, 300 pull
8 x 50 @ 1:00, IM order
8 x 100 @ 2:00, "rolling IM"
2 x 200 IM @ 4:00
8 x 50 free @ :50, averaged :39
6 x 100 free @ 1:45, averaged 1:19-1:20
100 easy

Wednesday, June 16, 2010

Wednesday June 16, 2010

Swam at Nitro this morning with David, Kirk, Tom, and Anthony.  James coached.  Pretty sore today from lifting weights on Monday night and a home improvement project last night.

400 swim, 400 pull
6 x 50 @ 1:00, IM order
2 x (1 x 200 @ 3:00, 1 x 400 kick with fins, 2 x 100 @ 1:30, 1 x 200 pull), swam the 200s moderate and went 2:46 and 2:43, then went 1:18, 1:19, 1:17, 1:17 on the 100s
100 easy

Tuesday, June 15, 2010

Tuesday June 15, 2010

Spent the weekend in Denver attending a board review course for nuclear cardiology.  On Friday I swam with the Masters team at the Greenwood Athletic Club in their outdoor 25 meter pool.  They are coached by Michael Mann, one of the 2009 World Masters Swimmers of the Year, and are a very friendly group.  I did notice the altitude but was able to finish the workout without bonking.  My wife joined me on Saturday, and we had a couple of great meals on Larimer Street in the historic district, eating dinner at Bistro Vendome bistrovendome.com and Sunday brunch at Rioja riojadenver.com

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

400 swim, 400 pull, 200 swim
300 kick, 3 x 100 kick, 6 x 50 kick (no fins)
300 pull @ 4:30, 3 x 100 pull @ 1:45, 6 x 50 pull @ :50
3 x 300 @ 5:00, swam these moderate, averaged 3:14 (En2). 
100 easy

Wednesday, June 9, 2010

Wednesday June 9, 2010

Swam at Nitro with Tom, David, and Anita.  James coached.  Because of the weather, turnout was light, so we swam two to a lane. 

200 SKP
4 x 50 build @ 1:00
4 x (400 free @ 6:30, 100 free @ 1:40 breathing 3/7, 50 choice @ 1:00, 50 sprint @ 1:00, 100 easy @ 2:00), went 5:39, 5:34, 5:34, and 5:32 (2:47/2:45) on the 400s; in 2004 at age 46 I went 5:26.16 at long course Nationals wearing an FSI legskin. 

Tuesday, June 8, 2010

Tuesday June 8, 2010

Lifted weights last night.  Swam at Nitro this morning with David, Kirk, Tom, Jordan, Zach, and Jean.  Stephen coached, but we modified the workout a bit because sometimes the sets just don't make sense.

500 swim
4 x 200 pull @ 3:15
10 x 50 @ 1:10, averaged :38s
2 x 200 @ 3:00, went 2:45 and 2:48, then (without a break)--
1 x 400 "for time", swam this strong (but not all out) and went 5:33,
1 x 200 moderate
4 x 50 @ :45, ran out of time because of an early meeting, so I warmed down 100 easy.

Monday, June 7, 2010

Monday June 7, 2010

Swam at Nitro with David, Jeff, Zach, and two recent graduates from Vista Ridge.  Stephen coached.

500 swim
5 x 200 @ 3:20, swam these moderate because I was still warming up and averaged 2:50
9 x 100, 1-3 free @ 1:30 holding 1:19, 4-6 kick @ 2:10, 7-9 pull @ 1:45
10 x 50 @ 1:00 working on breakouts, averaged :38s (400 race pace)
Ladder @ 1:30 base, 50/100/200/100/50
100 easy

Sunday, June 6, 2010

Saturday June 5, 2010

Swam at Nitro with Jeff, Tom, and Jean.  Stephen coached.  The pool was set up long course, as it will be until August.

500 swim
10 x 50 @ 1:15, kick/drill
2 x (100 back @ 1:45, 150 back/drill @ 2:45, 200 free @ 3:45), don't know why we did this set
9 x 100 @ 2:00, the board said "sprint," but I swam these best possible average instead and held 1:16-1:17; went 1:14 on the last one
5 x 100 pull
100 easy

Thursday, June 3, 2010

Thursday June 3, 2010

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

500 swim, 100 kick, 400 pull
12 x 50 @ 1:15, drill/swim
6 x 150 @ 3:00, fly/back/free
5 x 200 @ 4:00, swam these moderate, averaged 2:45
100 easy

Wednesday, June 2, 2010

Sleepless

Swam at Nitro yesterday morning on  two hours of sleep.  I didn't feel like driving home from the hospital at 4am only to have to drive back a couple of hours later, and one more hour of sleep would have made me feel worse, not better.  The pool was set up long course, and Stephen had written a workout consisting mainly of drills, so I swam it as a recovery workout.

600 swim, 400 pull
24 x 50 @ 1:00, drill/swim; the catch up drill tends to reinforce late breathing, so I have been doing the Popov instead
4 x 50 @ 1:30, fly kick
4 x 50 @ 1:00, back kick

Swam this morning at Nitro with David, Tom, Anita, Anthony, and Jordan.  James coached. 

500 swim, 200 kick, 300 pull
4 x 75 @ 1:30, reverse IM
3 x (2 x 50 @ :35, 1 x 50 easy @ 1:30)
4 x (2 x 100 @ 1:10, 1 x 100 easy @ 2:30), went 1:06 and 1:08 on the 100s
9 x 50 @ :35, with fins; the last few were pretty tough
100 easy