Friday, July 30, 2010

Friday July 30, 2010

After today's practice, I am thinking that I really need to get back to the weight room.  Swam at Nitro with Anthony and Jean.  Tom coached.

400 swim, 300 pull, 200 kick
8 x 100 @ 1:45, averaged 1:21s, moderate effort
Main set:
5 x 100 @ 4:00, maximum effort with active recovery, went 1:12, 1:13, 1:13, 1:13, and 1:14; still trying to figure out why the 1:13s were so much harder than the 1:16s I did last week on a faster interval
200 easy
8 x 50 @ 1:00, breath control
100 easy

I am considering the 5K postal swim next month since I will have access to the 50 meter pool at Nitro on August 14.  My goal would be a 1:35/100 pace for a total time of 1:19 or faster.

Wednesday, July 28, 2010

Wednesday July 28, 2010

Swam at Nitro this morning with Anthony, Tom, Jeff, and Jean.  James coached.

200 SKP
6 x 50 @ 1:00 build
2 x 100 kick with fins @ 1:50
Main set:
100/200/300/400/500 @ 1:40 base, went 1:21, 2:48, 4:13, 5:40. 7:05
100 easy
100/200/300 @ 1:35 base, went 1:21, 2:48, 3:15
100 easy
100/200 @ 1:30 base, went 1:21, 2:49
1:00 rest
100 fast, went 1:13
100 easy

Tuesday July 27, 2010

Swam at Nitro with Matt, Jean, and Tom.  Stephen coached.

400 swim, 400 pull
8 x 100 @ 1:45, descended from 1:24 to 1:21
12 x 25 kick @ :30, stopping in the middle of the pool, no fins
2 x 3 x 150, rolling IM, @ 3:00, averaed 2:25 or better
100 easy

Monday, July 26, 2010

Monday July 26, 2010

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

400 swim, 200 kick
12 x 50 @ 1:00, drill
8 x 50 @ 1:15, dropping 2 strokes/50; started at 41 and finished at 29
5 x 200 @ 3:15, averaged 2:43-2:44
2 x (4 x 50) @ :45
100 easy

Sunday, July 25, 2010

Sunday July 25, 2010

Last Sunday I swam 4000 yards at Barton Springs where the water is a constant 68 degrees year round. Later in the week I swam at the 50 meters x 25 yard Coronado Municipal Pool in San Diego where we were vacationing. The pool overlooks the bay and is one of the nicest facilities I have seen. I had my own lane each day. On Tuesdays and Thursdays the pool is set up short course.


800 swim
8 x 50 @ 1:00 drill/swim
5 x 400 @ 6:00, descend, went 5:08, 5:04, 5:00, 4:58, 4:54
200 easy

On Wednesday and Friday I swam long course workouts.

800 swim
8 x 50 @ 1:00 drill/swim
4 x 200 @ 3:00, averaged 2:48-2:49
100 easy
3 x 200 @ 3:00
100 easy
2 x 200 @ 3:00
100 easy
1 x 200, went 2:40
100 easy

400 swim, 400 pull
8 x 50 @ 1:00, drill/swim
5 x 100 @ 1:50, 1, 2, 4, & 5 moderate (1:20), 3 fast (1:15)
100 easy
5 x 100 @ 1:50, 2 & 4 fast
100 easy
5 x 100 @ 1:50, 1, 3, & 5 fast
100 easy
5 x 100 @ 1:50, 1, 2, 4, & 5 fast
100 easy

Saturday, July 17, 2010

Saturday July 17, 2010

Swam at Nitro with Tom, Kirk, David aka Sammy Save-up, Matt aka Son of Sammy, and Jean. Stephen coached. No real main set today, but the 2 x 150s were very challenging (1:20 base long course). Swam the rest as a recovery workout.

500 swim
12 x 50 @ 1:00 drill
5 x 100 kick with fins @ 1:40
5 x 100 @ 1:45 streamline off walls and DPS
12 x 50 @ :50, 2 easy/1 hard
2 x 150 @ 2:00, made 'em! Went 1:56 and 1:59.
100 easy

Friday, July 16, 2010

Friday July 16, 2010

I had a meeting downtown yesterday morning, so I swam at Barton Springs (about five or ten minutes from my house) and went 3600 yards (18 lengths).  The water was nice and cold, and there were fewer than ten swimmers, mostly triathletes.  Admission is free before 9 am.  Swam at Nitro this morning with David, Matt, Jean, and Anthony.  Tom coached.

400 swim, 200 kick, 300 pull
6 x 50 @ :55, breathing every 5th (I really like this as a transition set)
2 x 200 @ 2:50, went 2:44 and 2:46
1:00 rest
1 x 400, went 5:43
1:00 rest
4 x 100 @ 1:30, averaged 1:21
1:00 rest
1 x 400, went 5:39
1:00 rest
8 x 50 @ :55, averaged :39-:40
1:00 rest
1 x 400, went 5:27 (2:40/2:47), which is as fast as I went at Long Course Nationals in 2004
100 easy

Wednesday, July 14, 2010

Tuesday July 14, 2010

Swam at Nitro with David, Anthony, Jean, and Tom.  James coached.  Despite the aerater, the water still felt warm.  Since I have a meeting downtown tomorrow morning, I am planning to swim at Barton Springs. 

400 swim, 200 kick, 400 pull
4 x 150 @ 2:30, 100 easy/50 stroke build
4 x 200@ 3:15, moderate, averaged 2:49-2:50, felt a bit sluggish
4 x 150 @ 2:15, held 2:00, very strong set
4 x 100 @ 1:30, averaged 1:20-1:21
4 x 50 @ :45, averaged :38
100 easy

Monday, July 12, 2010

Monday July 12, 2010

Saturday's workout was forgettable, and over the course of a call weekend I forgot most of it. Swam at Nitro this morning with Anita and Anthony. Never really got it going and was disappointed with my performance. The water temperature and the lack of a transition set didn't help. Stephen coached.

400 swim, 200 kick, 400 pull
2 x (3 x 50, 3 x 100, 3 x 150, 3 x 100, 3 x 50), swam both rounds on a 1:40 base and struggled to hold a 1:25 pace.
100 easy

I had a light schedule post call, so I decided to try another round at Life Time in the 25 meter pool on my way home from work.

400 swim
8 x 50 @ 1:00, drill/swim
3 x 50/3 x 100/3 x 150/3 x 100/3 x 50 @ 1:30 base, held :38s, 1:18s, and 1:59s. That's what I'm talking about!
100 easy

Friday, July 9, 2010

Friday July 9, 2010

Swam at Nitro with James, Anthony, Matt, and Anita. Tom wrote today's workout.

400 swim, 200 kick, 400 pull
5 x 100 @ 1:50, 1, 2, 4, & 5 moderate, 3 fast
100 kick
5 x 100 @ 1:50, 1, 3, & 5 moderate, 2 & 4 fast
100 pull
5 x 100 @ 1:50, 2 & 4 moderate, 1, 3, & 5 fast
100 easy
5 x 100 @ 1;50, 3 moderate, 1, 2, 4, & 5 fast
200 easy

Held 1:19-1:20 on the moderate 100s, 1:15-1:16 on the fast ones. Very nice challenging set.

Thursday, July 8, 2010

Pushing the outside of the envelope

Swam at Nitro this morning with David, Kirk, and James.  Rob coached.  On paper this looked like it would be a recovery work out, but James decided to push the set of 3 x 200s and picked a very challenging interval for our lane.  I really didn't think that I'd be able to do much more than just make the interval, if that.  Sometimes we surprise ourselves and surpass our expectations; this was one of those days. 

400 swim, 100 kick, 300 pull
5 x 100 @ 1:45, drill/swim
12 x 50 @ 1:00, odds moderate, evens strong (held :36s, 400 race pace)
3 x 200 @ 2:50, went 2:38, 2:39, and 2:41; this was a Masters first for me and my best set of three consecutive 200s long course on any interval.  I started to fade on the last one but was able to regroup and pulled it back together in the final 25 meters to finish with a very solid time.
12 x 50 @ 1:00, odds moderate, evens strong (held :36s again)
100 easy

Wednesday, July 7, 2010

Wednesday July 7, 2010

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

500 swim, 200 kick, 300 pull
200 free/200 back/200 breast (not enough of a transition set for me, as it turned out)
2 x (400 free @ 6:00, 4 x 100 free @ 1:25, 4 x 50 @ :45, 200 easy); on the first round I went 5:41 on the 400 then struggled with the 100s and 50s, but on the second round I felt stronger and went 5:37 for the 400 then averaged 1:21s on the 100s.

Monday, July 5, 2010

Monday July 5, 2010

Swam at Barton Springs yesterday morning and went 4000 yards (20 lengths).  Slept in this morning and swam in the indoor 25 meter pool at Life Time.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00, drill/swim
Main set: 9 x 300, #1, 4, & 7 @ 4:40, #2, 5, and 8 @ 4:30, and # 3, 6, and 9 @ 4:20; averaged 4:13.  The changing interval made the set go by quicker.
100 easy

Friday, July 2, 2010

Friday July 2, 2010

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

400 swim
2 x 200 back
6 x 50 @ :45
Main set (no additional rest):
1 x 400 @ 6:00, went 5:38
3 x 100 @ 1:25, held 1:19-1:20
4 x 50 @ :45
1 x 200 easy
1 x 500 pull
1 x 400, fast stroke/easy free by 50
100 easy

Thursday, July 1, 2010

Thursday July 1, 2010

Overslept yesterday and missed practice.  It is taking me longer to recover from weight training than it did in the past, and I am not even as old as my friend Tom aka "53 is the new 70."  Swam today at Nitro with David, Tom, Jean, and Matt.  Rob coached.  The pool was set up long course.

400 swim, 100 kick, 300 pull
10 x 100 @ 1:45, odds easy, evens breath control (3/5/7/5/3 by 100); I decided to push these and held 1:20-1:21
4 x 50 drill @ 1:00
1 x 500 pull, breathing 3/5/3/7/3 by 100
4 x 50 @ 1:00, held :38
1 x 200 for time, went 2:34 (1:14/1:20--ouch), good effort for me after the breath control sets, but I was still soundly beaten by Matt aka "I have tee shirts older than you" (2:31) and David aka "Sammy Save-up" (2:25).
100 easy