Monday, January 31, 2011

Monday January 31, 2011

Saturday's workout was forgettable with the exception of a set of 20 x 50s pull toward the end.  I used my new Star Paddles which have earned the nickname Patrick because of their shape.  We swam 1-8 @ :45, 9-16 @ :40, and 17-20 @ :35.  Made them all.

I swam this morning at Nitro with Jeff, Anthony, Tom, Steve, David, and James.  Stephen coached.  I felt better in the water after a day off.

600 swim, 200 pull
15 X 100: 5 x (100 IM @ 1:30, 100 kick @ 2:00, 100 free @ 1:20); averaged 1:22s on the IM, 1:11s on the free  
16 x 25 @ :20
8 x 75 @ 1:00, averaged :51-:52 on the first four, then descended the last four from :52 to :49
200 easy

Friday, January 28, 2011

Friday January 28, 2011

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

500 swim
8 x 50 @ 1:00
8 x 100 @ 1:45, held 1:21-1:22
1 x 800 strong, went 11:20
1 x 100 easy
4 x 100 @ 1:45, held 1:20
1 x 400 strong, went 5:25 (2 sec faster than I went at Nationals in 2004 wearing FSI legskins)
1 x 100 easy
4 x 50 @ 1:00, held :38
1 x 200 strong, went 2:35
1 x 100 fast, went 1:12, just touched out by James
1 x 100 easy

Thursday January 27, 2011

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

800 swim
4 x (4 x 100 drill/swim @ 1:45, 4 x 50 @ :55, 4 x 25 @ :30), IM order
100 easy

Wednesday, January 26, 2011

Wednesday January 26, 2011

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

600 swim, 400 pull
6 x 100 @ 1:30, held 1:09s but they felt like they should have been faster (although my HR was 150)
300 pull (buoy, no fins--still waiting on my new Star paddles to arrive)
6 x 75 @ 1:10, swim/kick/swim, held :56
300 pull
6 x 50 @ :35, made 'em all and actually thought about trying for one or two more
300 pull
12 x 25 @ :40, 3 fast/1 easy, averaged :12s breathing every 4th and working on a fast turnover with a strong catch
400 kick with fins
100 easy

Planning to fully taper for Zones at Josh Davis Natatorium in San Antonio on April 1-3, which gives me a little over seven more weeks of hard training.  Still undecided about Nationals, in part due to the schedule of events with the 1000 on a Thursday and the 500 on a Sunday.  I may just train through it and see what I can do in the 800 this summer.

Tuesday, January 25, 2011

Tuesday January 25, 2011

Lifted weights last night.  Swam at Nitro this morning with Jeff, Jean, and James, next to David, Steve, Tom, and Rachel.  Stephen coached.

800 swim
12 x 25 @ :30 kick with fins
4 x (4 x 50 drill, IM order, @ 1:00/1 x 200 IM @ 3:00), averaged 2:37-2:40 on the 200 IMs
4 x (1 x 25 @ :30, 1 x 50 @ :50, 1 x 75 @ 1:00, 1 x 100 @ 1:20), averaged :51-:52 on the 75s and descended the 100s from 1:11 to 1:06
100 easy

Monday January 24, 2011

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

400 swim
8 x 50 @ 1:00, descend 1-4, 5-8
8 x 50 kick @ 1:00
8 x 100 pull @ 1:30, buoy but no paddles, held 1:10
8 x 200 @ 3:00, which I swam as a strong 150 @ 1:50 followed by an easy 50 back @ 1:10, averaging 1:44 for the 150s
100 easy

Sunday, January 23, 2011

Sunday January 23, 2011

Swam on my own Thursday morning in the indoor 25 meter pool at Life Time because I had a meeting downtown at 8:00.  The main set was designed by Tom for scy, but I modified the intervals for meters:

5 x (3 x 125 on a descending interval each round/1 x 125 easy @ 2:30); went on 2:00, 1:55, 1:50, 1:45, and 1:40 and averaged 1:39s (1500 race pace).

I repeated the set at Nitro on Friday morning with the following intervals: 1:45, 1:40, 1:35, 1:30, and 1:25.  Averaged 1:29s throughout (1650 race pace); it was touch and go on 1:30, but I made all three of them. I only made one on 1:25 (1:08 base).  Tough set.

Despite being on call this weekend, I was able to make the Saturday morning practice at Nitro.  The main set consisted of drop down 50s, beginning at 1:00.  I made it to :35, which was a very good effort considering I'd only had four hours of sleep. 

Wednesday, January 19, 2011

Wednesday January 19, 2011

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

500 swim
4 x 25 @ :30, fast
Main set, 1:15 base:
1 x 200 @ 2:30, went 2:22
50 easy @ 1:00
1 x 300 @ 3:45, went 3:37
50 easy
1 x 400 @ 5:00, went 4:53
50 easy
1 x 300 @ 3:45, went 3:37
50 easy
1 x 200 @ 2:30, went 2:21
50 easy
1 x 100 @ 1:15, went 1:08
100 easy
6 x 100 kick @ 2:15
8 x 25 @ :40, fast
1 x 400, easy, every fourth length fly
100 easy

Tuesday, January 18, 2011

Tuesday January 18, 2011

Swam at Life Time yesteday morning in the indoor 25 meter pool because I had a 7:30 meeting downtown.

800 swim, 400 pull
2 x (300 @ 4:30, 3 x 100 @ 1:30, 6 x 50 @ :45); went 4:02 and 4:01 on the 300s, and held 1:18s on the 100s.  Strong set for me.
100 easy

Lifted weights last night.  Swam at Nitro this morning with Jeff and Jean, next to Tom, Steve, David, and James.  Stephen coached.  I had to leave early because of another meeting.

600 swim, 400 pull
6 x (50 @ :50, 25 kick @ :30)
8 x 125 @ 2:00, 50 fly/75 free, averaged 1:31-1:32
100 easy

Sunday, January 16, 2011

Saturday January 15, 2011

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

500 swim, 300 pull
5 x 400 @ 6:00, went 4:59, 4:54, 4:50, 4:49, 4:43
16 x 25 @ :30, odds easy, evens sprint
8 x 50 @ 1:00, pace, averaged :31
100 easy

Friday, January 14, 2011

Friday January 14, 2011

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

500 swim
10 x 50 @ :55, descend 1-5, 6-10
10 x 50 @ :50, breathing every 5th
4 x 200 @ 2:45; I swam these instead of pulling them and held 2:21
10 x 50 @ :45, easy/fast by 25
8 x 100 @ 1:30, held 1:08-1:09 on the first 4, then descended the last 4 from 1:09 to 1:05
100 easy

Thursday, January 13, 2011

Thursday January 13, 2011

Swam at Nitro this morning with James, Tom, Jean, and Jeff, next to Steve, Jordan, David, and Rachel.  The pool was set up long course.  Rob coached.  This was an IM workout, and what I have been doing with these is crusing the IM repeats (if it is possible to "cruise" a 400 IM long course) but swimming the free strong to simulate the fatigue that develops in the middle of a race. 

500 swim, 400 pull
3 x 100 @ 1:40, averaged 1:22
5 x 200 @ 3:30, odds free, evens IM, averaged 2:45 on the free
4 x 400 @ 7:00, odds IM, evens free, went 5:38 and 5:35 on the free (at long course Nationals in 2004 I went 5:26, so I was happy with the effort today at the end of a very tough IM workout)
100 easy

Wednesday, January 12, 2011

Wednesday January 12, 2011

In the cath lab last night until 1:30 am, so I slept in and skipped the 5:30 am practice at Nitro.  I took advantage of the lap swimming hours and had the pool to myself later in the morning.

1000 warm up
10 x 100 @ 1:15, held 1:12; I believe this is the first time I have completed this set in Masters
100 easy
10 x 50 @ :40, averaged :33-:34
100 easy

Sorry, Governor Palin, but we are all to blame.

We as a society failed to protect that little nine year old girl and the other victims of Saturday's shooting in Tuscon. We failed because of an arcane interpretation of the Second Amendment and an unwillingness to stand up to the NRA. We failed because we allow the sale of handguns like the semiautomatic Glock with a 31 round magazine, a weapon intended neither for self defense nor for hunting. We failed because we have elected leaders such as yourself who do not acknowledge the need for a civilized society to hold itself accountable when it cannot keep our children safe. Shame on all of us.

Tuesday, January 11, 2011

Tuesday January 11, 2011

Swam at Nitro with Steve and James.  Tom coached.

800 swim
12 x 50 @ 1:00, kick/drill/swim by 50
3 x (1 x 200 moderate @ 3:00, 1 x 100 fast @ 1:30, 1 x 100 easy @ 2:00, 1 x 200 fast @ 3:00, 1 x 100 easy @ 2:00), no additional rest; averaged 2:21-2:22 for the moderate 200s, went 1:07/1:06/1:05 fot the fast 100s, and 2:20/2:19/2:15 for the fast 200s
100 easy

Monday, January 10, 2011

Monday January 10, 2011

Slept in on Saturday and swam in the indoor 25 meter pool at Life Time.  I warmed up with an 800, then went 20 x 100 @ 1:30, holding 1:18-1:19, my best effort on this set yet.  Felt like I could have done a few more repeats.

This morning I swam at Nitro with Tom, Steve, David, Anthony, Jeff, and James.  Stephen coached.  This workout included more fast swimming than I normally like on a Monday.

800 swim
4 x 200 pull @ 3:00
4 x 100 fast @ 2:00, averaged 1:06
12 x 50 @ :50, averaged :32
4 x 100 @ 2:00, averaged 1:04
6 x 50 @ :50, averaged :31
100 easy

Friday, January 7, 2011

Friday January 7, 2011

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

500 swim, 300 pull
8 x 50 @ :50
Main set #1, no additional rest:
5 x 200 @ 3:00, averaged 2:21-2
6 x 100 @ 1:30, held 1:10
7 x 50 @ :45, held :34
100 easy
Main set #2, no additional rest:
4 x 50 @ :40
3 x 100 @ 1:15, averaged 1:11
2 x 200 @ 2:30, went 2:24 and 2:25
200 easy

Thursday, January 6, 2011

Thursday January 6, 2011

A shout out to my wife, Trish, who celebrates a birthday tomorrow and is returning to school to pursue her BFA later this month.  To quote Jonathan Swift, "May you live all the days of your life."  To quote my father, "Do your homework."

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

600 swim, 200 pull
10 x 75 @ 1:20, kick/drill/swim
10 x 75 @ 1:15, fly/back/breast
5 x 300 @ 4:30, odds IM, evens stroke; I swam the evens free and went 3:34 and 3:33, both solid efforts considering that the odd ones were IM
100 easy

Wednesday, January 5, 2011

Untapered

Swam at Nitro this morning with David, Anthony, Zach, Kirk, and Steve.  Tom coached.  I believe that my taper is now officially over.

600 swim, 200 pull
1000 Fartlek swim, went 12:39
400 kick
4 x 400 @ 5:30, pull; I decided to swim the first and the last 400 and went 4:47 and 4:43.  I was not able to hold onto the 1:10 pace I was maintaining last week--definitely physical and not mental.  Next time I will swim all four and descend the repeats. 
200 easy

Tuesday, January 4, 2011

Tuesday January 4, 2011

Felt pretty ragged yesterday after a weekend off.  The final set was 3 x 5 x 100; the first round was on 1:30, and holding 1:10s was a struggle.  Pulled the second round and cruised these.  The final round was on 1:20, and I held 1:09s (again a struggle).  Lifted weights last night and actually felt better this morning.  We swam 3 or 4 to a lane for the first half of the practice.  Stephen coached.

600 swim, 400 pull
12 x 25 @ :35 fly/back
4 x (4 x 50 IM order @ 1:00/1 x 200 IM @ 3:00), no additional rest, averaged 2:42s
8 x 75 free @ 1:30, held :49 or better and felt strong; went :46 on the last one
200 easy