Tuesday, November 30, 2010

Tuesday November 30, 2010

Swam at Nitro with Steve, David, Kirk, and Zach.  Shared a lane with John, who I believe is a triathlete, but I modified the workout to fit my taper.  James coached. 

600 swim
4 x 100 @ 2:00, alternating kick/drill
100 easy
4 x 100 @ 1:55, alternating kick/drill
100 easy
4 x (2 x 100 pace @ 1:45/50 easy @ 1:00), averaged 1:09-1:10 (1000 race pace), HR = 132-138
200 easy

Monday, November 29, 2010

Monday November 29, 2010

Another long holiday call weekend has come to a close.  Once again, in the words of one of my attendings during fellowship, it was not the lions and elephants but the gnats and fleas that bothered me the most.  Particularly frustrating is the inability or unwillingness of physicians to take an adequate history, relying instead on a "shotgun" approach to the evaluation of patients--ordering an array of laboratory studies and diagnostic procedures (what I like to call rounding up the usual suspects), then moving on to the next admission.  Coincidentally, the latest edition of the Methodist Debakey Cardiovascular Journal appeared on my desk this morning, and two articles caught my attention: one a tribute to Dr. Michael E. Debakey, the other a memorial to Dr. William R. Gaston, who passed away in March.  It was from them, and my other professors at Baylor, that I learned the value of the patient's history, a lesson that was taught by example, on a daily basis, at bedside.  If history taking is becoming obsolete, we face far more serious problems than simply the rising costs of healthcare.

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

500 swim
10 x 50 @ 1:00, working on "walls", averaged :33-:34
4 x (4 x 100), descending intervals (1:35, 1:30, 1:25, 1:20), 1:00 rest between rounds; averaged 1:08-1:09 (1000 race pace), HR = 1:32-1:38.  I skipped a fifth round (@ 1:10) as I am beginning my taper.
200 easy

2800

Saturday, November 27, 2010

Saturday November 27, 2010

Swam at Nitro with David, Steve, and Anthony.  Stephen coached.  We modified the workout slightly.

500 swim, 250 kick, 250 pull
10 x 50 kick @ 1:00, no fins (could not make these back in the day, although I do pull on the lane rope occasionally)
4 x (25 fly, 50 free, 75 fly/back/back, 100 IM) on :30 base; averaged 1:16 on the IMs
16 x 25 @ :30, odds fly, evens free
4 x 100 @ 1:15, averaged 1:08s--my strongest set yet on this interval
200 easy

Despite being on call, I have not missed a workout this weekend, and I am ready to begin tapering next week.

Friday, November 26, 2010

Friday November 26, 2010

Swam at Nitro with David and Anthony. Melissa coached using Tom's workout.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00, hypoxic/breath control
Main set, no additional rest:
100 kick @ 2:15
4 x 100 @ 1:20, held 1:10
100 kick @ 2:15
6 x 75 @ 1:00, held :51-2
100 kick @ 2:15
8 x 50 @ :40, held :33-4
100 kick @ 2:15
16 x 25 @ :20, held :16
200 easy

Feeling pretty strong. Ready to re-taper next week.

Wednesday, November 24, 2010

A practice PB

Swam at Nitro this morning with Anthony, David, and Kirk.  James coached.  I swam a personal best today for a set of 100s on descending intervals, so I am feeling pretty confident at this point about the scm meet in San Antonio on December 5.

300 swim, 200 kick, 300 pull
300 kick, with fins, IM order
4 x 150 @ 2:15--25 stroke kick, 50 stroke, 100 free (IM order)
Main set--
12 x 100, 1-3 @ 1:30, 4-6 @ 1:25, 7-9 @ 1:20, 10-12 @ 1:15, held 1:09s for the entire set, my best effort yet
4 x 75 swim/kick/swim @ 1:15, IM order
200 easy

Tuesday, November 23, 2010

Tuesday November 23, 2010

Still feeling the effects of my taper, which confirms my suspicion that we Masters swimmers have a tendency to over train.  Swam at Nitro this morning with David; we modified Stephen's workout a bit.

500 swim, 400 drill with fins, 300 pull, 200 drill, 100 swim
10 x 50 @ 1:00, working the walls, held :32-:33 comfortably
2 x (4 x 125 @ 2:00 [25 fly/100 free @ 1000 race pace], 8 x 25 @ :30, odds fly, evens free); held 1:26 on the the 125s which is very good for me, averaging 1:10s for the 100s free
200 easy

Monday, November 22, 2010

Splits

1500:

1:16.45
1:20.66
1:20.31
1:20.51
1:20.21
1:20.16
1:20.16
1:20.11
1:19.88
1:20.33
1:20.50
1:21.12
1:21.04
1:21.39
1:19.46

20.02.29

400:

1:11.67
1:15.22    2:26.89
1:15.51
1:14.51    2:30.00

4:56.89

Monday November 22, 2010

A bit sore today after stringing lights in a couple of trees in front of our house yesterday, but I felt great in the pool this morning thanks to my taper.  Swam at Nitro with Jeff, Tom, Anthony, David, Kirk, Rachel, and Eryn.  Stephen coached.

600 swim
4 x 100 @ 1:30, held 1:10 comfortably
4 x 75 kick @ 1:00, with fins
4 x 50 @ 1:00, held :33 comfortably
4 x 25 @ :30
500 pull
4 x 100 @ 1:20, held 1:09s
4 x 75 kick @ 1:00, with fins
4 x 50 @ :45, held :33s
4 x 25 @ :20
200 easy

Sunday, November 21, 2010

DAM meet results

Swam in the DAM scm meet on Saturday which was held in the indoor 25 meter pool of the Baylor Tom Landry Fitness Center.  Nice facility with a reasonably fast pool.  This year the meet had a one day format, so the 1500 was the first event, at 7:30, immediately after warm ups which began at 7:00.  This created some challenges with respect to pre-meet nutrition.  I was up before 5:00 and had an Odwalla mango smoothie, a coffee, and a Cliff bar at the hotel.  This seemed to be adequate, at least for the 1500, but it was not enough to carry me through the morning until the 400 free, the last event (although I had another Cliff bar and a large container of Pure Sport recovery drink).  I only had about ten minutes after warming up (400 free, 6 x 50 @ 1:00 drill/swim, 5 x 50 @ 1:00 holding :38s --1500 race pace, 100 easy) before my heat for the 1500 was on the blocks.  I wore a pair of Aquablade jammers, which are very comfortable, and had shaved from the waist up.

My time was a 20:02.29, slower than my 1650 in February (a shorter distance) and not as fast as I would have liked.  My first three 400s were split pretty evenly--5:18, 5:20, 5:21--but then I split a 2:42 for the next 200 and lost my chance at breaking 20:00.  Currently this time ranks 9th nationally, but I doubt it will hold up.

I swam the 400 free a few hours later after warming up another 3-400.  My pace 50s were off, so I knew this race would be a struggle.  The second  Cliff bar was just not enough, and the facility had closed its snack bar.  I did manage to break 5:00 with a 4:56.89, but it felt more like a 200 in terms of the level of discomfort.  I have not seen my splits yet.

I plan to re-taper for zones in San Antonio in two weeks where the 400 will be the first event.  I believe that I can shave some time off and will try to break 4:50.  I also plan to swim the 800, the last event after the relays, where I think I may have an outside shot at top ten on the basis of the times posted nationally thus far.  I will need to be under 10:20 if not faster, but it does appear that everyone is slower this year without the tech suits.

Friday November 19, 2010

Slept in this morning and swam at Life Time on my way to Dallas for the DAM scm meet.  I swam my standard meet warmup--

500 swim
8 x 50 drill/swim @ 1:00
5 x 100 @ 2:00, held 1:17s comfortably, HR = 132-138
200 easy

Thursday, November 18, 2010

Thursday November 18, 2010

I had a meeting downtown this morning so I swam at Life Time in the indoor 25 meter pool. I am off tomorrow so I will sleep in a bit and swim later in the morning before leaving for Dallas in the afternoon.

500 swim, 200 kick, 300 pull
8 x 50 @ 1:00, drill/swim
5 x 100 @ 200, 1500 race pace, held 1:19 comfortably, HR = 126-138
200 easy

Wednesday November 17, 2019

Swam at Nitro with David and Steve. Tom coached. We swam a taper workout.

400 swim, 200 kick, 300 pull
8 x 50 drill/swim @ :55
8 x 50 pace @ :45, held :36 feet to feet
4 x 100 pace @ 2:00, held 1:11, HR = 132-138
200 easy

Tuesday, November 16, 2010

Tuesday November 16, 2010

Day 2 of my taper...swam at Nitro with Tom, Steve, and David.  Stephen coached, but we modified the workout. 

600 swim
6 x 100 @ 1:30, drill/swim by 50
8 x 50 @ 1:00, 1650 race pace, held :36s comfortably (feet to feet), HR = 130. 
4 x 100 @ 2:00, 1650 race pace, held 1:11s, HR = 130
300 easy

2300 yards

Stopped lifting weights last week and will not resume until after the scm Regional Championships.  My plan at this point is to train hard next week, then retaper as I did last December for Belton (where I posted a PB in the 500).

Monday, November 15, 2010

Monday November 15, 2010

Swam at Nitro with Kirk, Steve, and Tom.  Stephen coached.  The water was a bit cold, and I felt tight even for a Monday.  Began my taper today, so I didn't expect to feel great anyway.

500 swim
10 x 50 drill @ 1:00
5 x 150 @ 2:15, swam these at En2
5 x 100 @ 1:30, swam these at 1650 race pace and held 1:12s
4 x 75 @ :55, made three of these but didn't want to put the hammer down since I am trying to taper
4 x 50 @ :40, held :34-:35, HR = 144
200 easy

2950

Saturday Novemberr 13, 2010

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

300 SKP
10 x 50 kick @ 1:15
10 x 25 kick @ :45
8 x 75 @ 1:15, averaged :54 (1650 race pace)
8 x 100 @ 1:30, averaged 1:10 for the first four, descended the last four from 1:10 to 1:07
4 x 200 pull@ 3:00
200 easy

Friday, November 12, 2010

Friday November 12, 2010

Swam at Nitro with Anthony and Zach, next to Steve, Jean, and David.  The pool was set up long course as it is every Friday.  Tom coached.

Missed part of warm up, so I did 400 swim/300 pull
Transition set:
8 x 100, 2 @ 1:45, 2 @ 1:40, 2 @ 1:35, 2 @ 1:30, averaged 1:24-1:25 (En2), HR was around 150
Main set:
1 x 200 fast @ 3:00, went 2:40--not great, but I did get stronger later in the set
1 x 200 easy @ 4:00
2 x 100 fast @ 3:00, went 1:16 then 1:12 which was pretty solid
1 x 200 easy @ 4:00
4 x 50 fast @ 1:30, went :33, :33, :33, and :32
1 x 100 easy
Had to answer a page at that point, so that was it for the day.  Plan to begin tapering tomorrow. 

Thursday, November 11, 2010

Thursday November 11, 2020

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

500 swim, 100 kick, 400 pull
10 x 50 @ 1:10, stroke/free, 10 wall push ups after each 25; I was actually a bit tired after these
8 x 75 @ 1:15, stroke/free/stroke
6 x 100 @ 1:30, averaged 1:11-1:12, didn't feel as easy as it should have, but my HR was only 150
1 x 100 fast, went 1:02
3 x 200 IM @ 3:15, descended from 2:47 to 2:43
200 easy

Planning to begin tapering on Saturday for next weekend's DAM meet.

Wednesday, November 10, 2010

America has spoken...

Corporate America, that is.  Smaller government, less regulation.  All of which means less accountability when eggs are contaminated with Salmonella, a drug for diabetes causes heart attacks, or a million gallons of crude oil spill in the Gulf.  And hey, who doesn't want to extend the Bush tax cuts for the top 1% in the country? 

Swam at Nitro with Jean, Anthony, and Zach, next to Steve, David, and Kirk.  Tom coached using a workout written by James.  We are fortunate to have great coached workouts every day.

400 swim, 300 kick, 200 pull
4 x 75 @ 1:15, kick/drill/swim (short transition set)
15 x 100: 3 x (2 x 100 @ 1:15, 3 x 100 @ 1:30); averaged 1:11s but was a bit slower on #3, #8, and #13
8 x 50 @ 1:30, 25 underwater/25 sprint
4 x 100 @ 1:15, felt very strong on these and held solid 1:10s
200 easy

Tuesday, November 9, 2010

Tuesday November 9, 2010

Lifted weights last night.  Swam at Nitro with David, Steve, Tom, and James.  Stephen coached.  Yesterday's workout wasn't anything special, but I finished with 4 x 100 @ 1:15, holding 1:10-1:11.

600 swim
4 x 400 IM, 1:00 rest; #1 kick with fins, #2 drill, #3 pull, #4 swim (went 5:21)
16 x 25 @ :30 IM order
4 x 100 IM @ 1:30, averaged 1:17-1:18
100 easy

Sunday, November 7, 2010

Sunday November 7, 2010

Back home in Austin.  Swam at Life Time in the indoor 25 meter pool.  Less than two weeks until the DAM scm meet in Dallas.  I entered the 1500, which will be the first event, and the 400, which will be the last.  Not really sure what to expect for times without a full body tech suit.  Warm up will start at 7 am, so pre meet nutrition will be a challenge.

1500 swim, 300 pull, 200 kick
8 x 50 drill/swim @ 1:00
2 x (1 x 400 @ 6:00, 4 x 100 @ 1:30 holding 1500 race pace), went 5:37 and 5:34 for the 400s, averaged 1:20 for the 100s
100 easy

Friday November 5, 2010

I was in Naples, FL for a practice management conference and swam in the hotel's heated outdoor 25 meter pool.  Afterwards, I enjoyed my latte while sitting on the beach.  Very nice.

1500 warmup
10 x 50 @ 1:00
15 x 100 @ 1:30, held 1:20 (1500 race pace)
200 easy

Saturday, November 6, 2010

Thursday November 4, 2010

Swam at Life Time in the indoor 25 meter pool.

1000 swim, 200 kick, 400 pull
8 x 50 drill/swim @ 1:00
Drop down 50s, beginning at 1:00, made it to :40
200 easy

Wednesday, November 3, 2010

Wednesday November 3, 2010

Lifted weights last night. Swam at Nitro this morning with Steve, Kirk, David, Tom, and Jean. James coached. Felt a lot stronger today; I am thinking about using Tuesdays and Thursdays as recovery days.

400 swim, 200 kick, 4 x 25 sprint @ :30
5 x 200 @ 2:45, 25 fly/175 free, averaged 2:33. Swam this as an endurance set and was happy with the results. A nice variation on 5 x 200s.
3 x 300 pull @ 3:45, averaged 3:37. I have not swum 300s on this interval in over three decades.
100 easy
4 x 200 kick with fins @ 3:00
100 easy
4 x 50 @ :35, made 'em. Felt pretty strong on all four.
200 easy

Tuesday, November 2, 2010

Tuesday November 2, 2010

Voted against the reclamation of America.  I'm not sure when intellectualism acquired such a negative connotation, but  I wonder whether we will still feel that way when emerging nations that place a premium on education have surpassed us.  Rest assured that the multinational corporate special interests funding the Tea Party will care not.  Ironically, their followers still believe that they are part of a grassroots movement that revolves around them.

Swam at Nitro with Steve, Jean, James, Tom, and Rachel.  Stephen coached.  I spent a long day in the cath lab yesterday and missed lunch; today's workout was forgettable.

500 swim
8 x 50 @ 1:00, IM order
Main set, 4 x through:
2 x 50 @ 1:00, IM order
1 x 100 IM @ 1:30, struggled on these
1 x 200 IM @ 3:15, averaged 2:53-2:55, significantly slower than usual
2 x 50 kick @ 1:30, recovery
200 easy

Monday November 1, 2010

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

300 SKP
6 x 50 @ :50, moderate/build
Main set, 2 x through:
2 x 200 @ 3:15
2 x 200 @ 3:15, broken :10 at the 100
2 x 200 @ 3:15, broken :05 at the 50
Averaged 2:26, 2:21, and 2:16 on the first round, 2:23, 2:19, and 2:15 on the second.
200 easy