Friday, April 29, 2011

Friday April 28, 2011

Swam a recovery workout yesterday of 2000 yards since I needed to leave early for a conference call. Swam this morning at Nitro beside Eryn, Mary, and Louis. The pool was set up long course, but I had my own lane because of the light turnout. Maryanne coached using a workout written by Tom.

400 swim, 200 kick, 400 pull
8 x 50 @ 1:00, odds breathing every fifth, evens build
4 x 200 @ 3:30, #1 150 moderate/50 strong, #2 100 moderate/100 strong, #3 50 moderate/150 strong, #4 200 strong; went 2:48, 2:47, 2:46, 2:43
100 kick easy
4 x 200 @ 3:15, strong, held 2:43-2:44
100 pull easy
1 x 200 fast, went 2:36
200 easy

Wednesday, April 27, 2011

Wednesday April 27, 2011

Swam at Nitro with Anita and Melissa.  James coached.

1000 swim
400 pull
10 x 100 @ 1:30, best average, held 1:08s
400 pull, with buoy, paddles, and a band (courtesy of James)
5 x 50 fast @ :45, held :31s
200 pull
20 x 25 with a band, 1-14 @ :25, 15-20 @ :20, tough set
200 easy

Tuesday, April 26, 2011

Tuesday April 26, 2011

Swam at Nitro this morning and shared a lane with Melanie Gamble; she is quite a strong swimmer and stayed with me for the entire IM workout.  Several of our teammates are completing their taper for Nationals this week in Mesa, AZ.  I will be sitting this one out but plan to compete in Greensboro, NC next April.  I plan to be stronger and faster thanks to dry land work, open water swimming at Barton Springs, and my new six beat kick.  Stephen coached us today.

500 swim
5 x 100 drill @ 1:40
20 x 25 dolphin kick, under/over, @ :40
4 x 25 @ :30 IMO
4 x 50 @ 1:00 IMP
4 x 75 @ 1:20, fly/back/breast
4 x 100 IM @ 1:45, held 1:20
500 pull
100 easy

Monday, April 25, 2011

Monday April 25, 2011

I was on call this weekend and missed the 5:30 am practice at Nitro on Saturday morning.  Forturnately I was able to swim at Life Time around midday in the outdoor 25 meter pool.  The weather was perfect, and the water temp was ideal.  I swam 3100 meters; the main set was 15 x 100 @ 1:30 holding 1:20.  Felt strong on these and maintained a six beat kick.

This morning I swam at Nitro with James, and Melissa.  The combined total of their ages was less than mine, which is when you know you are getting old.  The pool was set up long course.  Stephen coached.

800 swim
4 x (4 x 50 kick with a board, no fins @ 1:15, 1 x 100 10/3/10 drill @ 1:40, 2 x 100 @ 1:30), 1:00 rest between rounds; tougher than it looked on paper
18 x 50 pull @ :50, breath control
100 easy

Friday, April 22, 2011

Friday April 22, 2011

Swam at Nitro this morning with Greg Goulet, who has been out of the water for several months.  Several of my teammates are tapering for Nationals, so I had the lane to myself toward the end.   Tom coached.  The pool was set up long course.

300 SKPS
1 x 400 @ 6:30, went 5:45
2 x 200 pull @ 3:30
1:00 rest
1 x 400 @ 6:30, went 5:40
1:00 rest
4 x 100 kick @ 3:00, no fins
1 x 400 @ 6:30, went 5:32
8 x 50 @ :45, averaged :40-:41
100 easy

I wasn't planning to swim at Nationals again until I age up, but in the spring of 2012 it will be held at the Greensboro Aquatic Center, a brand new state of the art facility, so I am reconsidering.  Good opportunity to reconnect with friends and family and to swim in a fast pool. 

Wednesday, April 20, 2011

Wednesday April 20, 2011

Lifted weights last night, then swam an easy 800 in the outdoor 25 meter pool at Life Time.  The water temp was perfect.  Swam this morning at Nitro.  James coached.  Most of my teammates are tapering for Nationals, so I trained solo. 

400 swim, 400 pull
Main set, a variation on "Double Down," 4 x through:
400/200/100 @ 1:30 base, 100 easy between rounds;
5:06  2:29  1:12
5:00  2:26  1:10
4:55  2:24  1:08
4:50  2:20  1:04
200 easy

Very strong effort, descending each round and maintaining a six beat kick throughout.

Monday, April 18, 2011

Monday April 18, 2011

Swam at Nitro with David and Steve, next to Kirk, Ron, and Jeff on one side, and Rachel, Tom, and Anthony on the other.  Stephen coached.

500 swim
20 x 25 @ :40 with fins, under/over dolphin kick
6 x 75 @ 1:30, kick/drill/swim
1 x 400 pull, breathing 3/5/3/7
4 x 100 @ 1:30, 1000 race pace, averaged 1:09
1 x 300 pull, breathing 3/5/3
3 x 100 @ 1:30, averaged 1:08-1:09
1 x 200 pull
2 x 100 @ 1:30, averaged 1:07-1:08
1 x 100 pull
1 x 100, went 1:07
200 easy

Friday, April 15, 2011

Friday April 15, 2011

Swam at Nitro this morning with Steve, David, and Jean.  The pool was set up long course.  James coached.

500 swim
Main set, no additional rest:
1 x 200 @ 3:00, went 2:44
1 x 100 @ 1:25
2 x 150 @ 2:15, went 2:03-2:04
2 x 50 @ :40
3 x 100 @ 1:30, averaged 1:20
1 x 200 kick, easy
16 x 50 pull @ 1:00
12 x 50 @ 1:00, 400 race pace, held :37
200 easy

My next meet will be long course zones at the Woodlands July 23-24.  My goal is to break 5:00 in the 400 free which would be a Masters PB. 

Thursday, April 14, 2011

Thursday April 14, 2011

Lifted weights last night.  This morning I swam at Nitro with Jeff, David, and Steve.  Jordann coached.  Still working on my six beat kick, which I maintained throughout the practice.  Although in the short term there may be an energy cost, in the long term I believe that it will improve my body position and make my stroke both more symmetric and more efficient, which should translate into faster swimming.  Anyway, this is the trend among distance swimmers today. 

500 swim, 100 kick, 200 pull
12 x 25, 1-6 @ :30, 7-12 @ :20
12 x 50 @ :50, IM order
5 x 150 @ 2:00, averaged 1:47-1:48
300 kick
3 x 150 @ 2:00, held 1:47
100 easy
1 x 150 fast, went 1:37, probably a practice PB
200 easy

Wednesday, April 13, 2011

Wednesday April 13, 2011

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

600 swim/400 pull
4 x 100 kick @ 2:05
6 x 300, 1-2 @ 4:15, 3-4 @ 4:00, 5-6 @ 3:45, swam these En2 and went 3:49, 3:47, 3:44, 3:44, 3:42, 3:44, maintaining a six beat kick thoughout the set
16 x 25 @ :20, felt strong on these and maintained a six beat kick
100 easy

Tuesday, April 12, 2011

Tuesday April 12, 2011

Swam at Nitro with Steve and David, next to Kirk, Jeff, and Jean.  Stephen coached.  Still trying to adapt to a six beat kick.  I have read that it takes about 100,000 yards to change your stroke, which has been my experience in the past, so I am 1/4 of the way there. 

500 swim, 300 pull
8 x 75 @ 1:10, odds fly/back/breast, evens IMO
16 x 25 @ :40, dolphin kick
1 x 400 IM, went 5:30
6 x 100 @ 1:15, held 1:09, felt strong and smooth and maintained a six beat kick
4 x 100 IM @ 1:25
2 X 100 @ 1:30, went 1:06/1:07 with a six beat kick
200 easy

Monday April 11, 2011

Swam 4000 yards at Barton Springs yesterday with David, Scott, and Mary, then spent the rest of the morning gardening, so I was a bit sore today.  Not a great effort. 

Main set:
10 x 25, 1-5 @ :30, 6-10 @ :20
10 x 50, 1-5 @ :50. 6-10 @ :40
10 x 75, 1-5 @ 1:00, 6-10 @ :55, touch and go on the last few
10 x 100, 1-5 @ 1:30, pull, 6-10 @ 1:15, made 'em but not by much
200 easy

Saturday, April 9, 2011

Friday April 8, 2011

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

300/200/300 SKP
8 x 50 @ :55/:50/:45/:40
2 x (5 x 200/5 x 100), easy 100 @ 3:00 between rounds, went on 2:40/1:20 for the first round and 2:35/1:15 on the second, averaged 2:26/1:10 on the first round, 2:25/1:11 on the second.  Strong set, able to maintain a six beat kick throughout.
200 easy

Thursday, April 7, 2011

Thursday April 7, 2011

Feel like I lost a day this week, probably because of sleep deprivation.  Swam at Nitro with David, Tom, Steve, Jeff, and Kirk.  Jordan coached.  I continue to work on my six beat kick, which is beginning to feel a bit more natural. 

500 swim, 100 kick, 50 pull
5 x 200 IM @ 3:00, averaged 2:45
10 x 100 @ 1:20, held 1:10 with a six beat kick throughout
8 x 50 @ :40, IM order, skipped one of the breaststroke 50s
8 x 50 @ :35, swam four of them on :35, then swam four on :40
100 easy

Wednesday April 6, 2011

Lifted weights last night.  Unfortunately I was called in to the hospital after midnight and only slept for a couple of hours.  Swam at Nitro this morning with Anthony, Tom, David, Jeff, Steve, and Kirk.  James coached.  Missed part of warm up.

400 swim, 400 pull
3 x (1 x 300 @ 3:45, 6 x 50 @ :45), one minute rest between rounds; pulled the 300s, used a six beat kick on the 50s and held :33s on the last round
200 easy

Tuesday, April 5, 2011

Back to work

Swam at Nitro with Jean, Kirk, David, Tom, Ron, and Steve.  Stephen coached.  I have decided to switch from a four beat crossover to a six beat kick. 

500 swim
4 x 50 @ 1:00 IM order
18 x 25 "fish kick" @ :45 (1-6)/:30 (7-18)
4 x (2 x 25, 2 x 50, 2 x 75, 2 x 100), IM order @ :30 base, no additional rest; went 1:07 and 1:03 on the last two (free)
150 easy

1.5 Seconds

That's the effect, per 100, of the tech suits. Competed in our zones meet at Josh Davis Natatorium in San Antonio this weekend. I swam the 500 on Saturday and the 1000 on Sunday, fully tapered and clipped. I went 5:37.65 and 11:44.15, respectively, 1.5 seconds/100 slower than my best times in a full body tech suit. My 1000 time currently ranks 8th in my age group, but that ranking will change over the next few weeks. On the other hand, everyone else is seeing the same effect after switching to jammers. In the 500 I was within five seconds of Larry Wood. I split both races well; I actually negatively split the 1000, 5:53.06/5:51.09. Here are my 500 splits:

31.68
33.88. 1:05.56
34.33
34.60. 1:08.93. 2:14.49
34.43
34.20. 1:08.63
34.26
33.98. 1:08.24
33.70
32.59. 1:06.29. 2:14.53

5:37.65

Here are my 1000 splits:

32.80
34.98
35.85
35.85
35.93
35.77
35.62
35.57
35.56
35.13
35.31
35.28
35.53
35.00
35.05
34.93
35.34
35.18
35.18
34.29

11:44.15


My next meet will be long course zones in July. My goal is to break 5:00 in the 400 free, which I have done in scm but not in lcm.

Monday, April 4, 2011

Thursday March 31, 2011

Swam at Nitro in the deep end with David and Tom who were also preparing for Zones this weekend.  Yesterday I was a bit sore and felt tight, but today I actually felt pretty good.

400 swim, 400 pull
8 x 50 @ 1:00 drill/swim
8 x 50 @ 1:00, 500 race pace, held :32
200 easy

Plan to sleep in a bit tomorrow and swim at Life Time later in the morning.  I will drive down to San Antonio on Saturday as I did back in December for the scm meet at Palo Alto. Actually looking forward to getting back to serious training next week and preparing for long course season.