Sunday, October 31, 2010

Sunday October 31, 2010

Decided to sleep in yesterday and skipped the 5:30 practice at Nitro.  Swam at Life Time today in the indoor 25 meter pool.  The weather was beautiful, but the outdoor pool was closed.

500 swim, 200 kick, 300 pull
8 x 50 @ 1:00; moderate
Main set, 9 x 300:
3 x (1 x 300 @ 4:40, 1 x 300 @ 4:30, 1 x 300 @ 4:20), averaged 4:12-4:13 on the first two rounds, then averaged 4:15 on the last round
200 easy

Tentatively planning to swim the 1500 at the DAM meet on November 20, so I am still trying to do a substantial amount of En2 work in practice. 

Friday October 29, 2010

Swam at Nitro with Anthony and Rachel, next to Steve, David, Zach, and Jean. Tom coached. The pool was set up long course.

400 swim, 300 pull, 200 kick
8 x 50s @ 1:00, easy/moderate
3 x 200 @ 3:30, swam these moderate and descended from 2:50 to 2:44
3 x 400 @ 7:00, swam these moderate and descended from 4:50 to 4:44
3 x 200 @ 3:30, held 2:44
100 easy

Wednesday, October 27, 2010

Wednesday October 27, 2010

Swam at Nitro this morning with David, Anthony, Steve, Tom, Anita, Zach, and Jean.  James coached.

600 swim
3 x 300 @ 4:30, swam these moderate (En2), descended from 3:48 to 3:40
4 x 50 @ 1:00, stroke (fast)/free (easy)
1 x 1000 pull, 25 easy/25 hard, 50 easy/50 hard, etc.
10 x 100 @ 1:20, swam this as the main set, held 1:10-1:11 (En3), felt strong on these and maintained a long, smooth stroke
100 easy

Tuesday October 26, 2010

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

300 SKP
8 x (1 x 25 kick @ :30, 1 x 50 free @ :50)
5 x (5 x 50 @ :50) IM/free
6 x (1 x 100 IM @ 1:30, 4 x 25 @ :30 IM order), averaged 1:18 on the 100 IMs, went 1:13 on the last one
200 easy

Sunday, October 24, 2010

Sunday October 24, 2010

Swam at Life Time this morning in the 25 meter pool.  I modified the set Tom used for Friday's Nitro practice.

400 swim, 300 pull, 200 kick, 100 drill

Transition set--
1 x 200 @ 3:30
1 x 150 @ 2:30
1 x 100 @ 1:30
1 x 50

Main set: 25 x 100--
4 x 100 @ 1:30
3 x 100 @ 1:25
2 x 100 @ 1:20
1 x 100 easy
1 x 100 fast
1 x 100 easy
3 x 100 @ 1:25
2 x 100 @ 1:20
1 x 100 easy
1 x 100 fast
1 x 100 easy
2 x 100 @ 1:20
1 x 100 easy
1 x 100 fast
1 x 100 easy

Averaged 1:20-1:21 for the repeats on 1:25 & 1:30; averaged 1:14s on the fast repeats; repeats on 1:20 were touch and go except for the last two (1:16 & 1:18).  Tough set to swim solo.

Saturday October 24, 2010

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

300 SKP
5 x 400 @ 6:00, descended from 5:09 to 4:53
16 x 25 drill/swim
8 x 50 choice
4 x 100 @ 1:20, averaged 1:10
100 easy

Friday, October 22, 2010

Friday October 22, 2010

Swam at Life Time in the indoor 25 meter pool this morning because I needed to drive my son to school again today.  I find it challenging to train alone, so I really try to work a lot with the pace clock as I did on this set of 200s.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00 drill/swim
Main set, En2, no additional rest:
3 x (1 x 200 @ 3:10, 1 x 200 @ 3:00, 1 x 200 @ 2:50), averaged 2:48s
100 easy

Wednesday, October 20, 2010

Wednesday October 20, 2010

I drove my son to school this morning so I swam at Life Time this afternoon in the outdoor 25 meter pool. I decided to swim another endurance workout as I continue to prepare for the 1500 in November. I will miss my Blue Seventy full body suit.

500 swim, 500 pull
8 x 50 @ 1:00 drill/swim
Main set:
1 x 800, 2 x 400, & 4 x 200 @ 1:30 base; averaged 5:43 for the 400s and 2:48 for the 200s (En2).
200 easy

Tuesday October 19, 2010

I had an early morning meeting downtown so I swam at Life Time in the late afternoon in the outdoor 25 meter pool.  The weather was perfect, and the water temperature was just about right.  I used my handy digital finger lap counter as a pace clock. 

500 swim, 300 pull
8 x 50 @ 1:00, drill/swim
5 x 300 @ 4:30, moderate/En2, held 4:15 or better
150 easy

Monday, October 18, 2010

Monday October 18, 2010

Tough call weekend. Saturday's practice was forgettable. The main set consisted of three rounds of 4 x 75 @ 1:20, 1:10, 1:00 with a moderate 200 @ 2:50, 3:00, 3:10 in between. Struggled through the set holding :53s and 2:32s. This morning I slept in because I didn't get to bed until 1 am. I swam at Nitro at noon and shared the pool with one or two other lap swimmers.

800 swim, 400 pull
8 x 50 drill/swim @ 1:00
Main set--24 x 100 @ 1:20 as follows:
12 x 100 @ 1:20, averaged 1:12, struggled a bit on these
100 easy
8 x 100 @ 1:20, averaged 1:11
100 easy
4 x 100 @ 1:20, averaged 1:10
100 easy

Challenging workout. I was disappointed that I could not hold 1:10s, but my HR (174+) indicated that I was pushing it hard on this set and wasn't capable of much more today.

Friday, October 15, 2010

Sending my regrets...

Sadly, I will be unable to attend this event as I am on call.  Otherwise I would have gladly purchased a seat at the speaker's table so that I could personally ask the distinguished Dr. Jones why he chose to pursue a career in medicine (see An open letter to Roger Starner Jones, MD).  I would also be interested to know whether he takes issue with all provisions of the Patient Protection and Affordable Care Act (so-called "ObamaCare"), including the one that prohibits denial of coverage for children (like my son) with pre-existing conditions.

An Evening with Dr. Roger Starner Jones


When: October 16, 2010 at 7:00 pm (reception at 6:00 pm)

Where: Zamar Center, 8493 Baymeadows Way, Jacksonville, FL 32256


Get your tickets now for an event to remember! We are honored to welcome our distinguished guest, Dr. Roger Starner Jones, who is traveling from Mississippi just to spend an evening with us. Your donations are graciously accepted and will be used to help Troy Stanley win Florida’s 4th district.


Dr. Roger Starner Jones, an emergency room physician in Jackson, Mississippi, garnered worldwide notoriety after his August 2009 letter to the editor in The Clarion Ledger. His sharply candid letter is highly acclaimed for its poignant depiction of the culture crisis that he believes is sweeping our nation. Conservatives praise him, while liberals abhor him. Dr. Jones will share some of his shocking ER experiences that illustrate the culture crisis and why it is vitally important that we elect politicians who will not only overturn ObamaCare, but also stop the Congressional spending spree. Dr. Jones promotes incentive-based, consumer-driven solutions to address important problems in the delivery of American healthcare.


Seating is limited. Reserve your seats today!


Donation Levels:


Dinner: $99


Private Reception with Speaker (incl dinner): $149


Seat at the Speaker’s Table: $249

Sponsor’s Table (8 seats, includes reception): $699

Friday October 15, 2010

Swam at Nitro with Steve and Zach, next to James, Kirk, David, and Jean.  Tom coached.  The pool was set up long course.

400 swim, 200 kick, 300 pull
Main set:
1 x 500 @ 8:00, aerobic/En1, went 7:27 (5K race pace!)
1 x 400 @ 6:30, moderate
1 x 300 @ 5:00, strong, went 4:15
3:00 rest
1 x 400 @ 6:30, faster than in round 1, went 5:48
1 x 300 @ 5:00, faster than in round 1, went 4:10
1 x 200 @ 3:30, strong, went 2:42
3:00 rest
1 x 300 @ 5:00, moderate, went 4:15
1 x 200 @ 3:30, went 2:46
1 x 100 strong, went 1:18
100 easy

Round 3 was painful; when I finished I felt as though I'd been in the weight room for an hour.  It was reassuring to see Kirk, Steve, and David (but not James!) slowing down as the set progressed.

Thursday October 14, 2010

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

1000 swim
10 x 75 drill/swim @ 1:20
10 x 75 fly/back/breast @ 1:30
5 x 200 @ 3:15, odds IM (averaged 2:20), evens free moderate
1 x 200 fast, went 2:17
100 easy

Wednesday, October 13, 2010

Wedneday October 13, 2010

The preliminary results for the USMS 5K Postal National Championship were posted yesterday.  As it turns out I placed 4th in my age group (and missed placing 3rd by less than 12 seconds).  Without a doubt that was one of my finest swims in Masters. 

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

300 SKP
4 x 125 IM @ 2:00
3 x (2 x 25  @ :30, 2 x 100 @ 1:15, 1 x 50 easy @ :50)
Main set, 3 x through:
1 x 150 fast @ 2:00, went 1:45, 1:43, 1:42
1 x 25 @ 1:00 easy
1 x 125 @ 1:40, went 1:25, 1:25, 1:23
1 x 25 @ 1:00 easy
1 x 75 @ 1:00, went :49, :50, :47
1 x 50 @ 2:00 easy
200 warm down

Tuesday, October 12, 2010

Tuesday October 12, 2010

Lifted weights last night.  Swam at Nitro this morning with David and Tom, next to Steve, Fernanda, and Daniel.  Stephen coached.

300 SKP (I jumped in late and swam a 500 instead)
2 x (1 x 50 @ 1:00, 1 x 25 kick @ :30, 1 x 50, 2 x 25 kick, 1 x 50, 4 x 25 kick)
4 x 400 IM @ 6:00; my goal was to hold 5:30 and I went 5:31, 5:31, 5:32, 5:30.  Very tough set.
4 x 25 fly @ :30
1 x 100 @ 1:20
4 x 25 back @ :30
1 x 100 @ 1:20
4 x 25 breast @ :30
1 x 100 @ 1:20
4 x 25 free @ :30
1x 100 @ 1:20
Averaged 1:09-1:10 on the 100s (1000 race pace) and felt strong despite the set of 400 IMs
100 easy

Monday, October 11, 2010

Monday October 11, 2010

Slept in Saturday and swam in the outdoor 25 meter pool at Life Time. The weather and the water temperature were both perfect.  Since I was unable once again to locate a pace clock, I decided to swim 5 x 800s with roughly two minutes rest. Later at Lane 4 I picked up a combination lap counter/timer that you wear on your index finger and activate with your thumb. This morning I swam at Nitro with Steve, James, Tom, David, Anthony, and Zach. Stephen coached.


500 swim, 400 free/back, 300 kick
4 x 50 drill/swim @ 1:00
4 x 25 @ :30
Main set:
4 x 300 @ 5:00, went 3:37, 3:36, 3:36, and 3:35 (1650 race pace); very strong set for me
Pull set:
2 x (1 x 200 @ 2:45, 1 x 100 @ 1:20, 1 x 50 @ :40, and 4 x 25 @ :20)
400 easy

Planning to fully taper for the scm zones meet in San Antonio December 4-5. My goal is to break 20:00 in the 1500 and 10:00 in the 800 free. I will enter the 400 as well but may or may not actually swim it.

Friday October 8, 2010

Swam at Nitro with Anthony and Fernanda, next to David, Tom, and Kirk.  Stephen coached.  The pool was set up long course as it will be every Friday.

6 x 100 @ 1:45 (warmup)
10 x 50 kick with fins @ 1:00
10 x 50 drill @ 1:00
4 x 200 @ 3:00, went 2:46, 2:46, 2:49, and 2:49
4 x 100 @ 1:30, averaged 1:22
4 x 50 @ :45
100 easy

Thursday, October 7, 2010

Thursday October 7, 2010

Swam at Nitro with Larry, Melanie, and Louis.  Rob coached.

1000 swim
12 x 50 @ 1:00, fly/free, averaged :37-:38
5 x 100 @ 1:30, held 1:10, HR = 156
8 x 75 @ 1:20, rolling IM
3 x 200 @ 3:30, 1 & 3 IM (went 2:40), 2 free (went 2:22)
100 easy

Felt better today backing off a bit on the intervals. 

Wednesday, October 6, 2010

Wednesday October 6, 2010

Lifted weights late yesterday afternoon and had a pretty good session.  So good, in fact, that I struggled through practice this morning.  I can definitely see a change over the years in the amount of recovery that I need.  Of course, the fact that we currently do not have a freezer to store Blue Bell is limiting my ability to refuel in the evenings.  Swam at Nitro today with David, Steve, Anthony, Anita, and Tom.  James coached.  We each had our own lanes, which was very nice.

400 swim, 300 pull
3 x 150 @ 2:15, averaged...don't ask
1 x 100 @ 2:00 recovery
2 x 150 @ 2:00, equally forgettable
1 x 100 @ 2:00 recovery
1 x 150 @ 1:45, just made it
1 x 100 @ 2:00 recovery
4 x 100 @ 1:20, averaged 1:13-1:14
1 x 100 @ 2:00 recovery
3 x 100 @ 1:15, averaged 1:11
1 x 50 @ 1:00 recovery
2 x 100 @ 1:10, made 'em both
1 x 50 @ 1:00 recovery
4 x 50 @ :35, made 3, touched @ 2:22
1 x 50 @ 1:00 recovery
3 x 50 @ :35, made 'em
1 x 50 @ 1:00 recovery
1 x 50 fast, went :29
100 easy

Tuesday, October 5, 2010

Tuesday October 5, 2010

Swam at Nitro with Jean, Tom, James, and David.  Stephen coached.  Still a bit sore from gardening on Sunday (which followed swimming at Barton Springs and tennis with my son).  I try to avoid shovels when I am preparing for a meet, but my next one is still a couple of months away.

600 swim, 300 pull
8 x 25 kick @ :30, no fins
4 x 150 pull @ 2:15, nothing special
3 x 300 IM @ 4:30, averaged :10-:15 rest on these
4 x 200 IM @ 3:00, averaged 2:49
5 x 100 IM @ 1:30, averaged 1:21
100 easy

Monday, October 4, 2010

Monday October 4, 2010

Yesterday I swam 4000 yards at Barton Springs with David, Scott, and Linday.  This morning I swam at Nitro with Jean and David, next to James and Steve.  Tom coached.

400 swim, 200 kick, 400 pull
2 x (1 x 50 @ :50, 2 x 25 kick @ :35, 1 x 50 @ :50, 2 x 25 kick @ :35)
Kick set:
Timed kick, fast, @ 3:00
50 easy
TImed kick, fast, @ 2:00
50 easy
Timed kick, fast, @ 1:00
50 easy
Pull set:
3 x 200 @ 2:45
Swim set:
4 x 50 @ :35
1 x 50 @ 1:30, recovery
3 x 50 @ :35
1 x 50 @ 1:30, recovery
2 x 50 @ :35
1 x 50 @ 1:30
1 x 50, fast, went :30
200 easy

Friday September 30, 2010

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

300 SKP
2 x (3 x 4 x 25 @ :30/:25/:20)
12 x 200: #1-9 @ 2:45 (1 moderate/1hard, 1 moderate/2 hard, 1 moderate/3 hard), #10 easy, #11 fast, #12 easy; averaged 2:30 for the moderate 200s, 2:25 for the hard 200s, and went 2:17 on # 11.