Tuesday, March 29, 2011

Tuesday March 29, 2011

Continued my taper this morning at Nitro.  We were swimming 3-4/lane, which is unusual for us.  Stephen coached, but I modified the written workout.  The crowded lanes and the chop made this more of a challenge. 

500 swim
8 x 50 kick @ 1:20
8 x 125 pull @ 2:00
8 x 50 @ :50, 500 race pace
200 easy

Monday, March 28, 2011

Monday March 28, 2011

Swam at Nitro with Anthony, Ron, Jean, Tom, David, and Kirk.  Stephen coached.  I modified the workout for my taper.

500 swim, 300 pull
Ladder, 1:30 base:
400, 200, 100, 4 x 50; swam this at En2
10 x 25 @ :45, DPS
8 x 50 @ 1:30, 500 race pace, held :33 feet to feet
200 easy

2500

Saturday, March 26, 2011

Taper day six

Swam at Life Time in the indoor 25 meter pool.

800 swim, 400 pull
8 x 100 @ 1:45, held 1:17-1:18, went 1:16 on the last one.
8 x 50 @ 1:00, held :35, 400 race pace
200 easy

Taper day five

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

400 swim, 200 kick, 400 pull
8 x 50 @ :50, build to 90%
Main set:
3 x 200 @ 3:00, En2, averaged 2:30
4 x (50 fast/25 easy @ 1:30), swam the 50s at 500 race pace, feet to feet, held :33, HR = 138
4 x 100 pull @ 1:30, En2
4 x (50 fast.25 easy @ 1:30), held :33s again (feet to feet)
200 pull easy
100 easy

3300

Friday, March 25, 2011

Taper day four

Swam at Life Time in the indoor 25 meter pool this morning because I had another early meeting downtown.

800 swim/400 pull
8 x 50 @ 1:00, drill/swim
8 x 50 @ 1:00, 400 tace pace, held :37 (a second off what I wanted but with an HR of only 132)
300 easy

2300 meters

Strategy for the 500 will be to split :30 on the first 50, then hold :33.2; I need to be under 2:10 at the 200 as I was at Belton.

Wednesday, March 23, 2011

Wednesday March 23, 2011

Day 3 of my two week taper.  Swam at Nitro with David, Tom, and Anthony.  James coached.

500 swim, 4 x 100 kick, 200 pull
5 x 100 @ 1:30, averaged 1:11, HR 138
100 easy
4 x 100 @ 1:30, averaged 1:10, HR 138
100 easy
3 x 100 @ 1:30, averaged 1:08-1:09, HR 138
100 easy
2 x 100 @ 1:30, averaged 1:07, HR 144
100 easy
1 x 100, went 1:02
100 easy
300 warm down

Tuesday March 22, 2011

I had an early meeting downtown so I swam at Life Time in the indoor 25 meter pool. This was day 2 of my two week taper.

600 swim, 400 pull
8 x 100 @ 1:40, averaged 1:20-1:21
8 x 50 @ 1:00, 400 race pace, held :36
200 easy

2400 meters

Monday, March 21, 2011

Monday March 21, 2011

Began my taper for Zones today.  Swam at Nitro with David, Kirk, Steve, and Anthony.  Stephen coached.  I modified the workout slightly.

500 swim (missed most of this)
4 x 25 @ :30
4 x 50 @ 1:00
4 x 75 kick @ 1:30
4 x 100 @ 1:30, swam these aerobic/En1, averaged 1:15
500 pull
4 x 100 @ 1:20; I swam a 50 instead of a 100 on numbers 2 and 4, went 1:08 on the 100s
4 x 75 drill @ 1:15
4 x 50 @ :40
4 x 25 @ :20
500 aerobic/En1
4 x 100 @ 1:30, 1000 race pace, held 1:10-1:11, HR 144
100 easy

3500

Sunday, March 20, 2011

Saturday March 19, 2011

Swam at Nitro with Steve, Anthony, David, Tom, Jeff, and Jean.  Stephen coached using Tom's workout.

300 SKP
Main set, 2x through, first round on 1:20 base, second round on 1:30 base:
2 x 25 kick @:45, fast
4 x 25 swim
2 x 25 kick @ :45, fast
4 x 50 swim
2 x 25 kick @ :45, fast
4 x 100, held 1:10 on round one, 1:08 on round two
2 x 25 kick @ :45, fast
1 x 200, went 2:20 and 2:19

Felt better today.  I have decided to try a full two week taper for Zones, starting on Monday.  The 500 free will be the first event on Saturday, April 2, in a fast pool, so the conditions should be very good.  The fact that I can sleep at home instead of in a hotel will be an advantage as well. 

Friday, March 18, 2011

Friday March 18, 2011

Yesterday's practice was forgettable.  Felt tired and never really got it going.  Warmup was a 400 swim, 200 kick, 400 pull.  Then 5 x 100 IM @ 1:40 (averaged 1:23), 4 x 50 @ :45 (averaged :33-:34), 5 x 200 pull @ 3:00, 4 x 50 @ :45, and 5 x 200 @ 2:40 (only swam four of these, couldn't hold them under 2:25).

Swam this morning at Nitro with Anthony, Jeff, Steve, Jean, Greg.  Tom coached.  We did a test set of 6 x 100 @ 5:00 as our main set.

300 SKP
6 x (2 x 25 kick @ :35, 1 x 100 @ 1:30, descending the 100s 1-3, 4-6; managed to descend from 1:15 to 1:10 but didn't feel that great, so I wasn't expecting much out of the test set
6 x 100 @ 5:00, 100 easy active recovery after each one, went 1:03, 1:02, 1:02, 1:02, 1:01, 1:01, all from a push off the wall; very solid effort and in control throughout
200 easy

Planning to taper two weeks for Zones since the meet will be held at Josh Davis Natatorium in San Antonio (a great facility), and I am not going to Nationals this year.  Then I will head back to the gym for strengthening and core exercises and also build endurance both in the pool and at Barton Springs in preparation for this summer's long course season.  I would like to break 5:00 in the 400 and try to equal my scm time in the 800.

Thursday, March 17, 2011

Wednesday March 16, 2011

Swam at Nitro with David, Anthony, Jean, and Steve.  Tom coached.
300 SKP
Main set, no additional rest:
5 x 100 pull @ 1:30 breathing 3/5/7/5/3 by 100
1 x 500 @ 7:00, went 6:15
4 x 100 kick @ 2:00
1 x 500 @ 7:00, went 6:12
3 x 100 pull @ 1:30, breathing 3/5/3 by 100
1 x 500 @ 7:00, went 6:10
2 x 100 kick @ 2:00
1 x 500, went 6:08
200 easy

Wednesday, March 16, 2011

Tuesday March 15, 2011

Swam at Nitro with David, Tom, Jeff, Kirk, and Steve.  Stephen coached.  Missed part of the workout answering a page from a hospitalist who was planning to go home at 7 because, unlike me, he works twelve hour shifts and is able to clock in and clock out.

600 swim, 400 pull
8 x 75 kick with fins @ 1:20
4 x (4 x 75 IM @ 1:15, 2 x 100 @ 2:00), missed two rounds, went 1:09 and 1:07 on the 100s which felt like they should have been faster
200 easy

Really having second thoughts about Zones at this point.

Monday March 14, 2011

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

2 x 300 SKP
3 x (3 x 100 @ 1:30--averaged 1:09, 3 x 100 kick @ 1:50, 3 x 100 pull @ 1:30)
100 easy

Still undecided about Zones, although I entered the 500 (on Saturday morning) and the 1000 (on Sunday morning).  Haven't been training well lately, and I suspect that my times will be a disappointment.

Sunday, March 13, 2011

Sunday March 13, 2011

Slept in yesterday. Swam at Life Time in the indoor 25 meter pool today. Felt better than I have in awhile.

600 swim, 400 pull
8 x 50 @ 1:00, En2, averaged :37

Friday March 11, 2011

Swam at Nitro with David and Anthony. Tom coached.

500 swim, 300 pull
12 x 25 kick @ :30
5 x 200 @ 3:00, descend, felt sluggish, descended from 2:31 to 2:27, not a good omen;
5 x 200 @ 6:00, max effort, 100 easy after each one; wanted to hold 2:15 but averaged 2:17--disappointing effort
200 easy

Thursday, March 10, 2011

Thursday March 10, 2011

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

500 swim, 500 pull
6 x 50 fly/free @ 1:00
5 x 300 @ 4:20, odds fast/slow/fast by 100, evens slow/fast/slow, went 4:41, 4:44, 4:41, 4:44, 4:38
25/50/100/200 @ :40 base, went :33, 1:09, 2:21
6 x 50 @ :50, averaged :33, felt smooth
100 for time, went 1:01, felt strong
100 easy

Wednesday March 9, 2011

Swam yesterday morning after another late night at the hospital. Stephen coached. It was an IM workout, and I cruised through about 2700 yards. This morning I swam with David, Ron, Tom, Anita, Steve, and Anthony. James coached.

400 swim, 200 kick, 400 pull
10 x 50 @ :40, then
5 x 200 @ 2:30, made 'em, went 2:26, 2:26, 2:26, 2:27, 2:30
5 x 100 @ 1:15, did four of these after a 1:00 break
100 easy

Monday, March 7, 2011

Monday March 7, 2011

Felt a bit rough this morning as I continued to fight off the remnants of last week's cold.  Swam with David, Anthony, Tom, Steve, and James.  Stepehn coached.

500 swim, 5 x 100 @ 1:30; swam about half of this
8 x 25 @ :30
8 x 50 @ :50
8 x 100 @ 1:20, averaged 1:12
Took a one minute break here
8 x 100 @ 1:15, made four of these
8 x 50 @ :45
8 x 25 @ :20
After another short break, I added--
4 x 100 @ 1:15, averaged 1:11
100 easy

Plan to train hard for another three weeks before tapering for zones.  Fortunately I was able to swim through my cold and only skipped one workout (Saturday).  I will try to lift weights today.

Friday, March 4, 2011

TGIF

Swam at Nitro yesterday with Jeff, Tom, Jordan, Ron, David, and Steve.  Rob coached.

500 swim
4 x (10 x 75--1-5 25 drill/50 swim, 6-10 swim); round 1 free @ 1:20, round 2 breast @ 1:30, round 3 back @ 1:20, round 4 fly @ 1:30 (only did the first five of these)
100 easy

This morning I swam with Anthony, Tom, Kirk, James, Jean, and Steve.  Stephen coached.  I was feeling pretty tired after a tough week, still shaking off the remnants of a cold.

500 swim
500 pull
5 x 100 @ 1:20, felt rough on these, averaged 1:12s
400 pull
4x 100 IM @ 1:30, held 1:20
300 pull
3 x 100 @ 1:30, averaged 1:09
200 pull
2 x 100 @ 1:10, made 'em, went 1:07 and 1:08
100 easy
1 x 100 fast, went 1:01, felt pretty strong
100 easy

Tuesday March 1, 2011

Swam at Nitro this morning with Jeff and Jordan, next to Tom, Melanie, and Jill on one side, and Ron, James, and Anita on the other.  Stephen coached.

500 swim
10 x (50 free @ :45/25 kick @ :30)
Main set, no additional rest:
1 x 200 IM @ 3:00
4 x 25 IM order @ :30
1 x 200 IM @ 3:00
4 x 50 IM order @ :50
1 x 200 IM @ 3:00
4 x 75 IM @ 1:10
1 x 200 IM @ 3:00
4 x 100 IM @ 1:30
1 x 200 IM @ 3:00
(2000 yard IM set)
10 x 25 @ :30. alternate sprint/easy
200 easy