Friday, December 31, 2010

"Fast and furious" Friday

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

600 swim, 200 pull
Transition set:
2 x (6 x 25 @ :30 moderate/build, 2 x 25 kick @ :40)
Main set:
8 x (50 fast/25 easy @ 2:00), held :28-29
150 easy
12 x 25 fast @ 1:00, held :13
200 easy
100 for time, went :58.8, a practice personal best off the wall!
200 easy

Thursday December 30, 2010

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

500 swim
5 x 100 pull @ 1:30
10 x 200, odds free @ 3:00, evens IM @3:30; held 2:19-2:21 on the free
1 x 200 free fast, went 2:12!
200 easy

Wednesday, December 29, 2010

Wednesday December 31, 2010

Swam at Nitro this morning with Steve, David, Tom, and Anthony.  James coached.  Today we swam 4400 yards with a 3600 yard main set.

500 swim, 100 pull
8 x 25 @ :40
Main set:
3 x (1 x 400 @ 5:30, 3 x 100 @ 1:15, 6 x 50 @ :45, 1 x 200 easy)
Went 4:43, 4:41, and 4:41 on the 400s, my best set of 400s in Masters.  Once again I was determined to hold onto a 1:10 pace and did not allow myself to get psyched out by the length of the set or the length of the repeats. 

Monday, December 27, 2010

Monday December 27, 2010

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

800 swim, 400 pull
6 x (1 x 50 @ 1:00/1 x 25 kick @ :30)
Main set, round 1 on a 1:40 base, round 2 on a 1:20 base:
2 x 25
2 x 50
2 x 75
2 x 100
2 x 150
2 x 200
1:00 break
2 x 200
2 x 150
2 x 100
2 x 75
2 x 50
2 x 25
Maintained a 1:09 pace throughout the entire set (1:43-1:44 for the 150s, 2:18-2:19 for the 200s);
200 easy

Friday, December 24, 2010

"The 300"

Rob coached yesterday; it was an IM workout, but I did a set of 8 x 75 free @ 1:15 holding :48 (500 race pace). I went :46 on the last one. This morning the pool was set up long course, and Tom coached. I swam with Anthony, Jean, and Jeff, next to Kirk, Steve, and David.

300 SKP
3 x 300 @ 5:00, went 4:15, 4:13, 4:10
2 x 300 @ 5:00 pull
1 x 300 fast, went 4:00
1 x 300 easy
3 x 300 @ 4:45, averaged 4:12
1 x 300 fast, went 4:01
200 easy

Felt strong throughout, splitting my 300s evenly.

Wednesday December 22, 2010

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

1000 warm up
Main set:
4 x 50 @ :40
3 x 100 @ 1:15, averaged 1:10
2 x 150 @ 2:00, averaged 1:45
1 x 200 @ 3:00, pulled this easy with a buoy
2 x 150 @ 2:00, averaged 1:44
3 x 100 @ 1:10; made 'em
Additional :10 rest (thanks James!)
4 x 50 @ :35, touch and go, finished on the :22
600 kick
4 x 25 @ :18
4 x 25 easy @ :30
100 easy

Today Rob coached. Swam with David, Steve, James, Jean, and Zach.

600 swim, 200 kick
Main set, twice through:
8 x 25 @ :30, IM order
6 x 50 @ 1:00, kick/swim, odds free, evens back
8 x 75 @ 1:15, rolling IM

Tuesday, December 21, 2010

Tuesday December 21, 2010

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

600 swim, 200 pull
12 x 100 @ 1:30, held 1:09s (1000 race pace), felt smooth despite not swimming a transition set first
12 x 50 @ :55, fly/back
2 x 200 IM @ 3:00, went 2:42 and 2:44
4 x 100 IM @ 1:30, averaged 1:18
200 easy

Monday, December 20, 2010

Saturday December 18, 2010

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

600 swim, 300 pull
4 x 150 @ 2:15, averaged 1:44-1:45
1 x 100 back
3 x 200 @ 3:00, went 2:18, 2:19, 2:17
1 x 100 back
6 x 100 @ 1:30, odds free,evens IM; went 1:09, 1:08 and 1:06 on the free and averaged 1:18 on the IMs
6 x 50 @ 1:00, averaged :31s, went :28 on the last one
100 easy

Friday, December 17, 2010

Friday December 17, 2010

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

400 swim, 200 kick, 300 pull
3 x 100 @ 1:40, build, held 1:19s, felt smooth, HR = 138
6 x 50 @ 1:00, working on breakouts
200 pull
10 x 50 @ 1:00, odds moderate, evens fast, averaged :34s on the fast repeats and went :33 on #10
200 pull
2 x 8 x 50, 1 & 2 @ :55, 3 & 4 @ :50, 5 & 6 @ :45, 7 & 8 @ :40
200 easy

Thursday, December 16, 2010

Thursday December 16, 2010

Swam at Nitro with David and Tom, next to Kirk, Jean, and Jeff.  Rob coached. 

500 swim, 300 pull
5 x 100 @ 1:45, kick/drill
4 x 500 @ 7:30--
#1 breath control (3/5/3/7/3) with a pull buoy;
#2 400 IM/100 free;
#3 pull;
After cruising the first three, I was ready for...
#5 fast, for time, went 5:52, which equals my practice PB; felt a bit tight but split it well (out in 1:08, then 1:10s and 1:11s)
200 easy

Wednesday, December 15, 2010

Wednesday December 15, 2010

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

500 swim/300 pull/100 swim
5 x 200 @ 3:00, descended from 2:20 to 2:17, still able to maintain a 1:10 pace (for reasons that are not entirely clear!)
5 x 150 pull @ 2:30, swam these easy, no paddles, focusing on keeping my fingers together
5 x 100 @ 3:00, best possible average, went 1:02, 1:02, 1:02, 1:01, 1:01 all from a push, with an easy 50 in between each one for active recovery.  Felt strong throughout this set.
200 easy

Tuesday, December 14, 2010

Tuesday December 14, 2010

I ended my taper ten days ago, and the hair is growing back.  But I am still holding a 1:10 pace in practice.  How much of this can be attributed to what I thought was a minor stroke correction (keeping my fingers together) is not clear to me.  But I don't believe that the mental aspect can be ignored; I approach each repeat (whether it be a 100, a 200, or a 400) convinced that I will be able to hold this pace.

Yesterday morning I swam at Life Time in the indoor 25 meter pool (maintained at 80 degrees) because I was sitting for the board exam in Nuclear Cardiology in downtown Austin at 8:00.  Main set was 6 x 200 @ 3:20.  My goal was to keep them all faster than 2:40.  I went 2:38, 2:37, 2:36, 2:35, 2:35, 3:34.

Swam at Nitro this morning with David and Tom, next to Steve and James on one side and Kirk and Jean on the other.  Stephen coached.

400 swim
6 x 100 kick/drill @ 1:45; I swam these instead because I really think I need about 1000 yards to fully warm up
6 x 200 @ 2:45, descended from 2:19 to 2:16!
100 easy
4 x 400 mixed free/IM @ 6:00--
#1 300 free/100 IM, went 3:30 on the 300 free, finished in 4:56
#2 200 IM/200 free, didn't catch my time for the 200 free
#3 100 IM/300 free, went 3:32 on the 300 free, finished in 4:52
#4 200 free/200 IM, went 2:20 on the 200 free
200 easy

Friday, December 10, 2010

1978

Carter was in the White House.  The first cell phone was introduced.  Saturday Night Fever was released in theaters.  And that was also the last time I swam this fast in practice. 

Swam at Nitro with Steve, David, James, Anthony, Zach, Kirk, and Jean.  Tom coached.  I modified the warm up again and continued to focus on keeping my fingers together and my thumb in.

500 swim, 500 pull, 200 swim
8 x 25 kick (no board, no fins) @ :40
1 x 100 moderate @ 1:30--averaged 1:08s on these!
1 x 200 fast @ 3:00, went 2:18
1 x 100 moderate @ 1:30
1 x 300 fast @ 4:30, went 3:30
1 x 100 moderate @ 1:30
1 x 400 fast, went 4:39, a practice PB
8 x 25 no breather @ :35
1 x 100 moderate @ 1:30, still averaging 1:08s
1 x 300 @ 4:30, went 3:26
1 x 100 moderate @ 1:30
1 x 200 fast @ 3:00, went 2:16
1 x 100 moderate @ 1:30
1 x 100 fast, went 1:02
200 easy

Thursday, December 9, 2010

Thursday December 9, 2010

Lifted weights last night but took it a bit easier than usual because I had not lifted in a month.  Swam at Nitro this morning with Steve, David, Alex, James, and Tom.  Rob coached.  My goal is to hang on to that 1:10 pace in practice. 

500 swim/500 pull (I have been eliminating kicking from my warmup because I tend to get cold and tighten up)
12 x 50 @ 1:00, drill/swim
10 x 200 @ 3:15, odds free, evens IM; averaged 2:19-2:20 on the 200s free (2:16 on the last one because David and Steve decided to put the hammer down) and 2:44-2:45 on the 200s IM which I cruised
200 easy

Wednesday, December 8, 2010

Milestone

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

300 SKP (I did 600 swim/300 pull instead)
Main set, very challenging:

1 x 100 @ 1:20
1 x 100 @ 1:10, went 1:08
1 x 100 @ 1:20
1 x 100 @ 1:10, went 1:08
1 x 100 easy

1 x 100 @ 1:20
1 x 200 @ 2:20, went 2:18
1 x 100 @ 1:20
1 x 100 @ 1:10, went 1:08
1 x 100 easy

1 x 100 @ 1:20
1 x 300 @ 3:35, went 3:29
1 x 100 @ 1:20
1 x 100 @ 1:10, went 1:08
1 x 100 easy

1 x 100 @ 1:20
1 x 400 @ 4:45, went 4:40, a practice PB!
1 x 100 @ 1:20
1 x 100 @ 1:10, went 1:08
1 x 100 easy

Averaged 1:10s on the 100s @ 1:20.  For a decade I have been chasing a holy grail of sorts, trying to reach the point where I could once again maintain a 1:10 pace in practice.  Not sure if it is a consequence of the taper and shave, muscle repair after not lifting weights for a month, or perhaps some kind of reactivation of hibernating mitochondria, but I definitely nailed it today.  Felt very strong and in control throughout.

Tuesday, December 7, 2010

Tuesday December 7, 2010

Swam at Nitro this morning with Steve and Jean.  Stephen coached.  I had been up until about 1:45 because of an emergency case, but I still felt very strong in the water today.

600 swim
6 x (1 x 50 drill @ 1:00/1 x 25 kick @ :30)
Main set:
8 x 100 @ 1:30 pull, no paddles (worked on keeping my fingers together), held 1:12
8 x 100 @ 1:30, 25 fly/75 free, held 1:12
8 x 100 @ 1:30, held 1:08 for the first five, then descended 1:06, 1:05, 1:04
100 easy

Splits

800 Free:


36.25
38.96 1:15.21
39.34
39.06 1:18.40
39.44
39.07 1:18.51
38.79
38.75 1:17.54  5:09.66
38.40
38.32 1:16.72
38.33
38.37 1:16.70
38.26
38.28 1:16.54
38.29
37.02 1:15.31  5:05.27

10:14.93




400 Free:


34.81
36.57 1:11.38
36.86
37.39 1:14.25   2:25.63
36.98
36.99 1:13.97
36.85
36.77 1:13.62   2:27.59
 

4:53.22

Monday, December 6, 2010

Lifetime best

Swam a lifetime best in the 800 free on Sunday at the Zones meet held at the Palo Alto College Natatorium in San Antonio.  Very nice facility with a fast pool.  Wide lanes with depths from 7 to 18 feet.  Perfect water temperature.  The meet was well run with adequate rest between events because the organizers adhered to a strict timeline, adding breaks when necessary.  I drove down from Austin that morning and arrived in time for warm ups which began at 7:30.  For breakfast I had my usual grande latte (with three raw sugars) as well as two Aleve, a mango smoothie, and a breakfast sandwich from Starbucks.  I warmed up with a 500 easy, then 6 x 50 drill, and finally 6 x 50 @ 400 race pace.  The 400 free was the first event, at 9:30, and I swam in lane 4 next to Larry Wood.  I wore a pair of LZR Elite jammers (courtesy of Tom Kristek) which fit better than my Aquablades.  I was just about a body length behind Larry at the 200 as I had expected and felt strong throughout, finishing in 4:53.22, over three seconds faster than at the DAM meet two weeks ago and just six seconds slower than my best time in a full body Blue Seventy.  The race felt much better than the one in Dallas (which felt more like a 200 than a 400).  I warmed down with an easy 300, then refueled with a vanilla EFS shot (courtesy of James Cotter) and a bottle of Gatorade. 

About an hour before my 800, scheduled to start at 12:27 according to the timeline, I warmed up with an easy 400 followed by a few 50s @ 800 race pace, holding 33s easily in a 25 yard course at the other end of the pool.  I swam the 800 in lane 2, again next to Larry Wood.  My goal was to finish in under 10:16, holding a 1:17 pace.  I stuck to my race plan and felt very strong and in control throughout, finishing in 10:14.93, a lifetime best (by comparison, at long course Nationals in 2004 I went 11:14.79 for the 800).  I have not yet seen my splits but am pretty confident that I split it evenly. Unfortunately, when the results from the SPMA scm meet at Long Beach are submitted, this time will not hold up for a top ten ranking, but I am very happy with the result nonetheless.  My training served me well, and my modified three week taper was spot on. 

Still feeling rested and tapered, I swam at Nitro this morning with David, Steve, Anthony, and Jeff.  Stephen coached.  I actually swam another PB (for a practice swim) in a 300 free from a push off.

300 SKP
10 x 25 @ :30, alternate drill/swim
5 x 100 @ 1:30, held 1:08s comfortably
4 x 300 @ 5:00, # 1 kick/swim by 50, # 2 drill/swim by 50, # 3 kick/drill/swim by 25, # 4 fast for time, took an extra minute rest, went 3:19, my best in practice by a full ten seconds and equal to my 500 race pace in Atlanta last May (wearing a full body Blue Seventy).
10 x 50 @ 1:00, odds fly/back, evens breast/free
100 easy

Friday, December 3, 2010

Friday December 3, 2010

Swam at Life Time yesterday and again today in the indoor 25 meter pool. Went 1900-2000 both days. Yesterday I did a set of 8 x 50 @ 400 race pace holding :36s. Larry Wood will be next to me in my heat; he entered with a 4:50 but is capable of going much faster. I doubt that he will be tapered and shaved but will likely negative split his 400 as he usually does. I will try to stay with him on the first 200 then try to split the second half within a fee second of the first. I have been faster than 4:50 twice, both times wearing a full body Blue Seventy.

Slept in a bit today and swam at 9:30, which is when I am scheduled to swim on Sunday. I did a set of 5 x 100 @ 2:00 holding 1:16 (800 race pace). Felt smooth, HR was 132, slowing to 114 within a minute, which is very good HR recovery.

Thursday, December 2, 2010

Wednesday December 2, 2010

Swam at Nitro this morning; James coached, but I continued my taper for the San Antonio meet on Sunday.

600 swim, 300 pull
8 x 50 drill/swim @ 1:00
100 easy
10 x 50 @ 1:00, 500 race pace (feet to feet), averaged :34 which was about a second off from where I want to be on Sunday
200 easy

I will be swimming at Life Time in the indoor 25 meter pool the next few days, so I will be able to fine tune my race pace.