Monday, February 28, 2011

Sleepless in Cedar Park

Swam at Nitro this morning with Ron and Jean.  Some of the regulars were out sick with the flu.  I was up until 2am because of an emergency case, but I didn't think an extra hour of sleep would help me that much (it never does), so I decided to swim instead.

500 swim, 300 pull
4 x (4 x 25 @ :30, :25, :20, :15)
100 kick
15 x 100 @ 1:20, held 1:10-1:11; a strong set for me under the circumstances
100 kick
9 x 100 @ 1:30, held 1:10-1:11
100 kick
1 x 100 fast, went 1:03
200 easy

Saturday February 26, 2011

Swam at Nitro with Jeff and Ron. Stephen coached.

500 swim, 300 pull
6 x 50 @ :50
2 x (100/200/300/200 IM/100 IM) @ 1:30 base; first round was ragged, second round went 1:10, 2:22, 3:32, 2:42, 1:18
16 x 25 @ :30 fly
3 x 100 dolphin kick with fins @ 2:00
200 easy

Friday February 25, 2011

Missed practice yesterday because of a meeting downtown. Swam this morning at Nitro with David, Ron, Jeff. Tom coached.

500 swim, 300 pull
8 x 50 @ :50
6 x 125 @ 2:10, 75 moderate/50 fast, 50 moderate/75 fast, 25 moderate/100 fast, went 1:27,1:26, 1:25 and 1:27, 1:27, 1:24
100 easy
12 x 75 @ 1:20, 50 moderate/25 fast, 25 moderate/50 fast, 75 fast, went :53, :49, :47
100 easy
8 x 50 @ 1:00, 25 fast/25 moderate, averaged :31-:32
200 easy

Wednesday, February 23, 2011

Wednesday February 23, 2011

Swam at Nitro with David, next to Steve, Kirk, and Jeff.  James coached.

500 swim, 300 pull
4 x 50 build @ 1:00
3 x (100 @ 1:10, 75 @ 1:10), went 1:06, 1:08, 1:07 on the 100s
300 kick/swim easy
3 x (300 @ 3:45, 250 @ 3:45), went 3:36, 3:36, and 3:34 on the 300s

Tuesday February 22, 2011

Swam at Nitro with James and Steve.  We decided to swim a freestyle workout which was a modification of the IM workout written by Stephen who was coaching. 

500 swim, 400 pull
2 x (4 x 75, #1-3 @ :55, #4 @ 1:15)
1 x 400 pull, went 4:43 with paddles and a buoy
8 x 50 kick @ 1:00
1 x 100 easy
8 x 125, #1&2 @ 1:45, #3&4 @ 1:40, #5&6 @ 1:35, #7&8 @ 1:30, made them all, averaged 1:28 for the first 6, 1:29 for the last 2
8 x 25 @ :20
200 easy

Monday February 21, 2011

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

400 swim, 200 pull
2 x (300 @ 4:00, 200 build @ 2:45, 200 pull @ 2:45, 3 x 100 @ 1:30), no additional rest, went 3:43 and 3:39 on the 300s, 2:26 and 2:23 on the 200s, and descended the 100s 1:12 to 1:07 and 1:10 to 1:06
4 x (50 easy @ 1:00, 50 sprint @ 1:00, 2 x 25 sprint @ :30), averaged :30-:31 on the 50s, went :29 on the last round
200 easy

Saturday February 19, 2011

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

400 swim, 200 kick, 200 pull
2 x (3 x 100, 1 x 200, 3 x 100) @ 1:30 base, descended the last two sets of 100s from 1:10 to 1:08 and from 1:07 to 1:04.
4 x 200 pull @ 2:45
16 x 25 fly @ :30
100 easy

Friday February 18, 2011

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

500 swim, 300 pull
20 x 25 @ :30, odds free no breath, evens back
20 x 50 @ :45, nothing special, held :35s, felt sluggish
12 x 75 @ 1:10, rolling IM, a bit choppy
10 x 50 @ :40, averaged :33-:34, felt stronger
5 x 50 @ :35, made 'em, felt strong
100 easy

Thursday, February 17, 2011

Reverend Welsford Redux

Rev. Welsford's letter to the editor of Swimmer magazine, to which I responded on February 2 (An open letter to Reverend Glenn Welsford of Columbia, South Carolina), generated a heated debate on the discussion forum of the USMS website to the extent that the moderators suspended several members and deleted a number of posts which they declared "off topic," including some defining hate speech.  There are those who argue that his right to express himself is protected under the First Amendment, which is entirely true.  But the editor was under absolutely no obligation to publish his letter which undeniably did constitute hate speech, defined by the American Bar Association (among others) as "speech that offends, threatens, or insults groups, based on race, color, religion, national origin, sexual orientation, disability, or other traits."  The use of Biblical verses to justify Rev. Welsford's position, effectively using religion to condone intolerance, has no place in a free and secular society such as ours.  Sadly, apologies from USMS regarding its publication notwithstanding, his letter cannot be deleted with the simple click of a mouse. 

Swam at Nitro this morning with James, David, Steve, and Ron.  Rob coached.

500 swim
10 x 100 @ 1:40, odds free (held 1:10), evens IM (held 1:19-1:20)
5 x 200 IM @ 3:00, averaged 2:42
400 pull, went 4:48
8 x 50 @ 1:00, drill/swim

Wednesday, February 16, 2011

Wednesday February 16, 2011

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

500 swim, 300 pull
4 x 50 @ :40
4 x 50 kick @ 1:10
1 x 100 kick strong
1:00 rest
4 x 50 kick @ 1:10
1 x 200 kick strong
1:30 resst
4 x 50 kick @ 1:10
1 x 300 kick strong
1:30 rest
4 x 50 kick @ 1:10
1 x 400 kick strong
50 easy
4 x 100 @ 1:15, held 1:09s
200 easy

Tuesday, February 15, 2011

Tuesday February 15, 2011

Swam at Nitro with David, Steve, James, and Ron.  The five of us did a distance workout today that Steve had written.

4 x 1000:
#1 @ 15:00, went 13:10
#2 @ 14:30, went 12:50
#3 @ 14:00, went 12:40
#4 @ 13:30, went 12:38
150 easy

The others did one more, but I had an early meeting at 7:00.  Overall a great set.  I was  happy with the results, especially considering that my T-1000 time back in 2005/2006 was a 12:30. 

Monday, February 14, 2011

Monday February 14, 2011

Saturday's workout wasn't anything special.  I was still feeling tired after Friday's practice.  Swam at Nitro this morning with Anthony, Jeff, Kirk, David, Tom, and Steve.  Stephen coached.  Lifted weights with my son yesterday afternoon and didn't have much in the tank today, even for a Monday.

500 swim followed by 200 SKIPS
15 x 50, 5 @ :50, 5 @ :45, 5 @ :40; I knew this would not be a memorable work out when I saw that I was holding :36 on these
6 x 100 pull @ 1:30, averaged 1:11 with paddles and a buoy
6 x 150 @ 2:15, averaged 1:47 which was a bit of a struggle (although my HR was only 150 at the end)
200 easy

Friday, February 11, 2011

Friday February 11, 2011

Swam at Nitro with Jeff, Steve, Kirk, David, Anthony, and James.  Tom coached.  The theme song for today's workout was "When I get through with you (there won't be anything left)" by The VLA.

500 swim, 300 pull
8 x 50 @ 1:00, 25 easy/25 one breath
600 pull with buoy and paddles, build, went 7:24
8 x 75, 1-4 @ 1:05, 5-8 @ :55, held :51-:52
500 swim, 100 easy/100strong, 75 easy/75 strong, 50 easy/50 strong, 25 easy/25 strong, went 6:14 (En2)
4 x 125 @ 1:45, descend, went 1:28, 1:26, 1:25, and 1:23--very strong set for me

200 easy
300 fast, for time, went 3:25
100 easy

Thursday, February 10, 2011

Thursday February 10, 2011

Swam at Nitro with David, Jeff, James, Steve, Jill, and Eryn.  Tom coached.

600 swim, 200 pull
8 x 25 kick @ :35
16 x 25 @ :30, easy, easy, fast, faster; swam these all free
8 x 50 kick @ 1:05
8 x 50 choice, 2 @ :55, 2@ :50, 2 @:45, 2 @ :40, swam these free and held :32s
2 x 100 kick @ 2:15
8 x 100 IM, 2 @ 1:40, 2 @ 1:35, 2 @ 1:30, 2 @ 1:25, averaged 1:18-1:19 on the first six, 1:21 on the last two
1 x 200 kick
1 x 200 for time, went 2:12 (1:05/1:07), my second fastest practice 200 in Masters
100 easy

Wednesday, February 9, 2011

A day older

Swam at Nitro with Jeff, David, Steve, Anthony, and Tom.  James coached.  Since it's my birthday, I chose the distance workout over the kicking option.

500 swim, 200 pull
4 x 50 @ :50 build
3 x (1 x 300 strong @ 4:00, 8 x 50 @ :45, 1000 race pace, feet to feet)
Went 3:39, 3:37, and 3:36 on the 300s, averaged :35s on the 50s.  Harder than it looks on paper (or on a monitor for that matter).
300 IM kick
4 x 25 @ 1:00, no breathers
100 easy

Tuesday, February 8, 2011

Tuesday February 8, 2011

Swam at Nitro with James, Kirk, Jeff, Jordan, David, Steve, and Tom.  Stephen coached.

500 swim, 300 pull
2 x (3 x 100 @ 1:20, 1 x 200 IM @ 3:15, 3 x 100 IM @ 1:30)
4 x 200 pull @ 3:00, held 2:23
4 x 200 @ 3:00--
#1 150 easy/50 fast, went 2:23
#2 100 easy/100 fast, went 2:22
#3 50 easy/150 fast, went 2:20
#4 Fast, went 2:16
200 easy

Monday, February 7, 2011

Monday February 7, 2011

Missed practice at Nitro because I was up until 2:30 am doing an emergency case.  I was able to swim at Life Time later in the morning.  As usual, I felt a lot better after working out. 

500 swim, 400 pull
6 x 300 @ 4:30, descend, went 4:15, 4:14, 4:12, 4:11, 4:10, 4:09
100 easy
1 x 300 fast, went 3:59
100 easy

3200 meters

Sunday February 6, 2011

Challenging week for training due to the winter weather which arrived Thursday night. On Thursday morning we were joined at Nitro by one of my old teammates, Andrea Packard, who was in town for a conference. It was IM day, and the main set was 12 x 200 @ 3:20. 1-4 were kick/swim by 50, 5-9 were drill/swim by 50, and 9-12 were straight IMs. I held the last four under 2:40.

Skipped practice Friday because the road conditions were terrible. Yesterday afternoon I swam at Life Time in the indoor 25 meter pool.

400 swim
15 x 100 @ 1:30, held 1:19
100 easy
10 x 100 @ 1:30, held 1:19-1:20
100 easy
5 x 100 @1:25, made 'em, averaged 1:20-1:22
100 easy

Wednesday, February 2, 2011

An open letter to Reverend Glenn Welsford of Columbia, South Carolina

Dear Rev. Welsford,

The views expressed in your letter to the editor of Swimmer magazine, the official publication of United States Masters Swimming, published in the January/February 2011 issue, reflect such intolerance, bigotry, and utter disrespect for your fellow man that it was truly astounding to learn that you are in fact a religious leader in your community.  As you recall, you wrote that "homosexuality is akin to thievery, adultery and other sins that should not be tolerated or accepted as that of society just coming of age," adding that it "destroys lives, individually as well as that of the society as a whole."  All of which begs the question, how do you reconcile these sentiments with the purpose statement of the Associate Reformed Presbyterian Church, which emphasizes "loving and caring for one another and for other people"?


Craig Siegel, MD

Wednesday February 2, 2011

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

500 swim, 300 pull
8 x 75 @ 1:20, kick/swim/kick
12 x 100:
1 - 3 @ 1:30
4 - 6 @ 1:25
7 - 9 @ 1:20
10-12 @ 1:15
Held 1:09s on all of them (1000 race pace).  Eventually I would like to add three more @ 1:10.
200 easy
500 pull
400 kick with fins
100 easy

Tuesday February 1, 2011

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

500 swim
16 x 25 @ :30
8 x 50 @ 1:00, alt fly/free
50 kick
6 x 50 @ 1:00, alt fly/free
50 kick
6 x 100 IM @ 1:45, averaged 1:18
50 kick
4 x 100 IM @ 1:45, averaged 1:10
50 kick
2 x 200 IM @ 3:30, went 2:36
100 easy
1 x 200 strong, went 2:15
200 easy