Tuesday, August 31, 2010

It's (no longer) my party (and I'll cry if want to).

When he endorsed Barack Obama for president, Christopher Buckley famously said, "I haven't left the Republican Party, it left me."  Apparently he wasn't missed, and nor were the rest of us, for that matter.  Instead, they have Sarah Palin, Glenn Beck, and Rush Limbaugh--the new faces (and voices) of the Republican Party.  And they have the so-called "grassroots" movement known as the Tea Party which is in fact funded by corporate interests like the billionaire Koch brothers, ostensibly educated men who care not the slightest that nearly a third of their followers believe that President Obama is a Muslim.  Finally, they have Fox News, owned by another billionaire, Rupert Murdoch, shamelessly promoting both Glenn Beck and the Tea Party and protesting the construction of a mosque that isn't a mosque (it's a community center) at a ground zero which isn't Ground Zero (it's actually a few blocks away, not far from a gentleman's club that doesn't for some reason doesn't seem to offend anyone).

Lifted weights last night.  Swam at Nitro with David, Steve, Jean, James, Tom, and Melanie.  Stephen coached.

400 swim, 200 pull
4 x (4 x 25 kick @ :40, 4 x 50 drill @ 1:00)
8 x 75 @ 1:30, 25 stroke (IM order)/50 free
8 x 150 @ 2:30, 50 fly/100 free, averaged 1:55, went 1:52 on the last one
100 easy

Monday, August 30, 2010

Monday August 30, 2010

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

3 x (150 swim/50 kick)
12 x 50 drill @ 1:00
5 x 100 kick with fins @ :20 rest
2 x (8 x 100/8 x 50/8 x 25): round 1--100s @ 1:30 (swam these moderate and held 1:13s), 50s @ :50, and 25s @ :20; round 2--100s @ 1:20 (held 1:11s), 50s @ :50/:45, and 25s @ :20.  Tough set after yesterday's 4K swim.
200 easy

Sunday, August 29, 2010

Sunday August 29, 2010

On Saturday morning I swam at Nitro with David, Tom, Jean, and Anthony. Stephen coached.

200 SKPS
15 x 50 @ 1:00, descend 1-3, 4-6, etc. Went :36, :34, :32
6 x 50 @ 1:30, fast, averaged :30
6 x 100 pull @ 1:30, averaged 1:11
4 x 150 @ 2:30, 25 fly, 50 back, 25 breast, 50 free, descended from 1:59 to 1:52
100 easy

This morning I swam 4K at Barton Springs with David, Scott, Linda, Mary, and Eryn. Next meet will be the DAM scm meet in November. I plan to swim the 1500 and will try to break 20:00 without a tech suit.

Friday, August 27, 2010

Friday August 27, 2010

Swam at Nitro with Jean, next to Steve and Anthony, Kirk, and David.  Tom coached.  I had another early meeting, so I began my warm up at 5:15, which really is an unholy hour, so that I could hit the showers by 6:15.

500 swim, 400 pull
3 x 200 @ 3:00, moderate, averaged 2:30
50 easy
4 x 200 pull @ 2:45
50 easy
4 x 200 @ 2:30, went 2:24, 2:26, 2:26, 2:26
100 easy

200s @ 2:30 are still a challenge; I would like to be able to swim these holding 2:20, but I will need cooler water and more sleep. 

Thursday August 26, 2010

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

500 swim, 100 kick, 400 pull
6 x 50 kick with fins @ :50
6 x 50 kick without fins @ 1:00
5 x 100 @ 1:30, breathing 3/5/7/9 by 25
5 x 100 IM @ 1:45, descended down to 1:16
100 easy

Wednesday, August 25, 2010

Wednesday August 25, 2010

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

400 swim, 400 pull, 100 drill
4 x 75 @ 1:10, strong (held :53), then without additional rest
1 x 250 @ 500 time trial pace (went 5:56 last week), went 2:59
1 x 100 easy
4 x 50 @ :45, strong (held :33-:34), then without additional rest
1 x 250 @ 500 time trial pace, went 2:59
1 x 100 easy
4 x 25 @ :20, then without additional rest
1 x 250 @ 500 time trial pace, went 2:59
1 x 100 easy
6 x 25 @ 1:00, underwater no breather
100 easy

Tuesday, August 24, 2010

Tuesday August 24, 2010

Swam at Nitro with Jean, David, Steve, and Anthony.  Stephen coached.  It's been so hot here this past week that even the scorpions have joined us in the pool.

600 swim, 400 pull, 200 kick
8 x 75 kick @ 1:30
8 x 100 @ 2:00 IM drill
4 x (1 x 100 @ 1:30 holding 1:10/4 x 25 fly @ :30), swam the last round of 25s free @ :20
100 easy

Monday, August 23, 2010

Monday August 23, 2010

Swam two miles in the clear, cold water of Barton Springs on Sunday morning.  Treated myself to a second grand latte from Starbucks to warm up afterwards, then ate a huge brunch at Magnolia Cafe.  Topped it all off with an espresso shake from Mozarts later that afternoon.  Life is good.

Swam at Nitro this morning with David, Steve, Tom, Rachel, and Melanie.  Stephen coached. 

600 swim, 4 x 100 drill, 200 pull
4 x (4 x 50 @ 1:00, breath control, #1-5 breaths, #2-4 breaths, #3-3 breaths, #2-2 breaths)
2 x (2 x 100 @ 1:15, 4 x 50 back @ :45, 2 x 100 @ 1:15, 4 x 50 back @ :45)
100 easy

Friday, August 20, 2010

Friday August 20, 2010

Lifted weights on Wednesday night.  On Thursday morning I swam at Life Time in the indoor 25 meter pool because I had a meeting downtown.  The pace clock wasn't working, so I swam a long (1800 meters) warm up and left.  On the way home that night, I stopped at the Life Time location in North Austin which has an electronic pace clock for the indoor pool.  I warmed up with an easy 400, then swam one of my favorite scm sets, 15 x 100 @ 1:30, holding 1:20s.

This morning I swam at Nitro with Tom, Steve, Anita, Anthony, Erin, and Rachel.  James coached.  The water was warm.

200 SKIPS
4 x 50 @ 1:00, IM order
10 x 50 @ 1:30, 500 race pace (:32-:33), then without additional rest
1 x 500 for time, went 5:56, my second fastest practice 500
5 x 100 kick, with fins, @ 1:30
1 x 300 for time, went 3:31
200 easy

Wednesday, August 18, 2010

Wednesday August 18, 2010

Swam at Nitro this morning with Kirk, David, Steve, and Anthony.  Tom coached.  The pool was set up short course as it will be for the rest of the year.  It has taken me a few days to recover from Saturday's 5K swim; I struggled through Monday's long course workout and actually sat out a few repeats.  Swam about 2500 yards yesterday and left early for a meeting at the hospital.

300 swim, 200 kick, 300 pull
500 swim, easy, @ 7:30
500 swim, fast, @ 8:30, went 6:04
400 pull, easy, @ 6:30
400 swim, fast, @ 7:30, went 4:53
300 pull, moderate, @ 4:30
300 swim, fast, @ 5:30, went 3:32
200 kick, easy
200 kick, fast
100 swim, easy, @ 1:30
100 swim, fast, went 1:04
200 easy

Monday, August 16, 2010

Going postal

On Friday morning I swam at Nitro with David and Matt; the pool was set up short course, and Tom coached.  Mike Koleber had sent me an email confirming that he had arranged to have the pool set up long course on Saturday afternoon for my 5K, so I was committed to swimming it. 

200 SKDPS
4 x 100 @ 1:30, En3, held 1:15s
4 x (25 fast kick @ :40, 25 fast swim @ :40, 25 easy swim @ :40)
200 pull
12 x 100: 1-2 @ 1:35, 3-4 @ 1:30, 5-6 @ 1:25, 7-8 @ 1:20, 9-10 @ 1:15, 11-12 @ 1:10; Tom told us to swim the first rounds easy and just focus on making the intervals, but of course I didn't listen and decided to hold 1000 race pace (1:10-1:11).  Made 11 of them.
200 easy

Swam the USMS 5K Postal National Championship at Nitro on Saturday afternoon.  The water temp was 84 degrees, warmer than I would have liked.  I approached this like I would a swim meet, eating breakfast (my usual grande three raw sugar latte, two Aleve, and a four cheese and egg souffle from Panera) at 9:30 and a snack on the way to the pool at noon.  I wore a  pair of Aquablade jammers because my Blue Seventy is no longer legal, and I couldn't justify spending $260 on the LZR Elites.  I warmed up with an easy 300 followed by a few pace 50s @ 1:00 holding :42-:43.   My goal was to finish in 1:15,  fast enough to place in the top ten in my age group on the basis of last year's results when the tech suits were still legal.  I was paced by Steve and David who swam in an adjacent lane, alternating 100s.  Nitro has digital pace clocks on both ends of the pool, and at the 2000 mark I began entertaining thoughts of actually breaking 1:15.  Needless to say, I was very happy with my final time of 1:14:55.39.  Unfortunately I will have to wait until October to see if the time holds up.


Lap 001 01:27.76 01:27.76
Lap 002 02:57.42 01:29.66
Lap 003 04:26.43 01:29.01
Lap 004 05:56.20 01:29.76
Lap 005 07:25.26 01:29.07
Lap 006 08:54.84 01:29.58
Lap 007 10:24.28 01:29.43
Lap 008 11:53.40 01:29.13
Lap 009 13:22.78 01:29.38
Lap 010 14:52.56 01:29.78
Lap 011 16:22.11 01:29.55
Lap 012 17:48.06 01:25.95
Lap 013 19:20.29 01:32.23
Lap 014 20:49.63 01:29.34
Lap 015 22:18.78 01:29.15
Lap 016 23:47.82 01:29.04
Lap 017 25:17.07 01:29.25
Lap 018 26:46.66 01:29.59
Lap 019 28:16.90 01:30.23
Lap 020 29:46.59 01:29.69
Lap 021 31:16.41 01:29.82
Lap 022 32:46.11 01:29.70
Lap 023 34:16.60 01:30.49
Lap 024 35:47.00 01:30.40
Lap 025 37:17.34 01:30.34
Lap 026 38:47.28 01:29.94
Lap 027 40:17.20 01:29.92
Lap 028 41:46.38 01:29.19
Lap 029 43:16.92 01:30.54
Lap 030 44:46.98 01:30.06
Lap 031 46:17.73 01:30.75
Lap 032 47:48.12 01:30.39
Lap 033 49:18.22 01:30.09
Lap 034 50:48.17 01:29.95
Lap 035 52:18.93 01:30.77
Lap 036 53:49.41 01:30.48
Lap 037 55:19.56 01:30.15
Lap 038 56:50.59 01:31.03
Lap 039 58:21.67 01:31.08
Lap 040 59:52.38 01:30.71
Lap 041 61:22.66 01:30.28
Lap 042 62:52.56 01:29.90
Lap 043 64:23.32 01:30.76
Lap 044 65:54.36 01:31.04
Lap 045 67:25.93 01:31.56
Lap 046 68:57.27 01:31.34
Lap 047 70:28.30 01:31.03
Lap 048 71:58.50 01:30.20
Lap 049 73:28.15 01:29.65
Lap 050 74:55.39 01:27.25

Thursday, August 12, 2010

Thursday August 12, 2010

Swam at Nitro this morning with David, Tom, Jean, Rachel, and Melanie.  The pool was set up short course so we swam one or two to a lane.  Rob coached.  I was still a bit sore from lifting weights on Tuesday night and didn't feel that great in the water.  I don't think I had fully recovered from yesterday's set of 42 x 50 either.

400 swim, 100 kick, 300 pull
4 x 50 @ 1:00, held :38s
2 x 200 pull @ 2:45
4 x 50 @ 1:00, held :36s
2 x 200 pull @ 2:45
4 x 200 swim @ 2:45, swam these moderate and averaged 2:33, roughly En2, with an HR of 144
1 x 400 IM fast, went 5:25 and was touched out by David at the wall
100 easy

I am sorry to see the end of long course season. 

Wednesday, August 11, 2010

Wednesday August 11, 2010

Today David turned 42, so as is our tradition at Nitro we swam a challenging birthday set.  James coached.  I shared a lane with David, Tom, Jean, Daniel, and Fernanda.

500 swim, 200 kick, 300 pull
Main set:
42 x 50 @ :45; this was a very tough set, the most consecutive long course 50s I have done at that interval, and the 82 degree water didn't make it any easier.  I led the lane for the last 32 of them.  Our aerator is a bit undersized, and the metal Nitro building absorbs a lot of heat during the day.
200 easy

Tuesday, August 10, 2010

Hot and cold

Slept in yesterday morning after a tough call weekend.  Swam in the afternoon at Life Time.  When I arrived there were no empty lanes in the indoor pool so I ventured outside.  I asked the life guard for a pace clock, and she pointed to the small clock on the side of the building.  In preparation for the 5K I decided to swim a set of 5 x 800s with about a minute rest in between.  The water was warm, supposedly 84 degrees although it felt even warmer than that, while the air temperature was a balmy 102.  After four of the 800s I was thoroughly roasted and had had enough, but as I returned to the locker room I saw that the indoor pool was wide open, so I decided to swim one more 800 at my intended pace for the 5K (1:30/100).  I actually felt pretty good and went 11:53  (HR=150). 

This morning I swam at Barton Springs because I had an early dental appointment.  I arrived at 5:30 and swam 3200 yards (16 lengths).  It was pretty dark when I started, but fortunately I only had one minor collision.  After yesterday's swim at Life Time, the 68 degree water felt great.  Didn't even mind that I was a bit hypothermic when I finished.

Saturday August 7, 2010

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

400 swim
8 x 50 pull @ 1:00
8 x 100 @ 1:30, held 1:19-1:20, moderate effort, felt smooth
8 x 150 @ 2:30, first 50 stroke (IM order)
200 easy

Friday, August 6, 2010

Sleepless

The sleep deficit I have accumulated this week because of call responsibilities and  too many late nights at the hospital has caught up with me.  Swam at Nitro this morning with James, David, Matt, and Jean.  Tom coached.  This was by far my weakest practice in quite a while. 

400 swim, 300 pull, 200 kick
2 x 600 @ 10:00, descend, went 8:57 and 8:46
3 x 300 @ 4:45, descend, not a very tough interval but could only manage 4:19, 4:18, and 4:17
4 x 150 @ 2:10, went 2:03, 2:06, 2:09 and 2:11; a challenging interval but on the basis of yesterday's 150s one that I should have been able to handle (even though I made the mistake of not reading through the entire workout beforehand--if I had, I would have pulled the 300s and then tried to finish strong on the 150s)
200 easy

Thursday August 5, 2010

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

400 swim, 400 pull
8 x 50 @ 1:00, drill
8 x 150 @ 2:30, decided to work these and held 2:00-2:01, 1500 race pace, very strong set of 150s for me
100 easy (I had to leave early to see a hospital consult)

Thursday, August 5, 2010

Wednesday August 4, 2010

Swam at Nitro this morning after only 3 1/2 hours sleep.  Shared a lane with David, Anita, Matt, Daniel, and Fernanda.  James coached.

200 SKIDS
8 x 50 @ 1:00, build\
5 x (2 x 100 @ 1:25, 1 x 100 easy @ 2:10), tougher than it looked on paper (possibly due to sleep deprivation), went 1:19/1:22 on each pair of 100s @ 1:25
10 x 50 @ :40, with fins, very challenging but made all of them
100 easy

Tuesday, August 3, 2010

Tuesday August 3, 2010

Swam at Life Time this morning in the indoor 25 meter pool because I had an early meeting downtown at the Heart Hospital. 

800 swim, 200 kick, 400 pull
8 x 50 build @ 1:00
5 x 300 @ 4:30, En2, held 4:15 comfortably
100 easy

Planning to swim the 5K Postal on August 14 at Nitro.  On the basis of last year's results, I will need a time of 1:15 to medal.  I may swim it as a set of 16 x 300 @ 4:30 (with a 200 added on at the end).  One of my favorite endurance sets during the past year has been 8 x 300 @ 4:30, typically holding 4:15s for scm.  With just 5-10 seconds rest/300, I believe I can finish with a faster overall time for the 5K than if I swim it straight through.  We shall see. 

Monday, August 2, 2010

Summit team

Certain sets in Masters swimming are like Everest: they appear so insurmountable that we rarely attempt them, and when we do we typically fail.  In this category I include 100s @ 1:10 in scy and 100s @ 1:20 in lcm.  I arrived at Nitro this morning with absolutely no plans to climb Everest.  I shared a lane with Tom and Anita.  Stephen coached. 

500 swim
4 x 100 drill @ 1:40
4 x 100 @ 1:30, struggled a bit on these
4 x 50 @ :50
4 x 50 @ :45, still not feeling great
4 x 100 kick with fins @ 1:45
4 x 100 @ 1:20, made 'em, averaging 1:18-1:19.  Tom led the lane, and I left :10 back.  I have made this interval only once in Masters swimming, and that was two years ago. 
500 pull
100 easy

Saturday July 31, 2010

Overslept and missed the 5:30 practice at Nitro.  Swam in the afternoon at Life Time in the indoor 25 meter pool.

800 swim
400 pull
8 x 50 drill/swim @ 1:00
15 x 100 @ 1:30, held 1:20, felt strong and could have kept going but I needed to check my pager
100 easy