Saturday May 28, 2011

Swam at Nitro with David, Steve, Anthony, Jeff, and Tom. Stephen coached. The pool was set up long course.

500 swim
4 x 100 drill @ 1:45
300 kick
4 x 100 @ 2:00, held 1:16, went 1:15 on #4
4 x 50 @ 1:00, held :35
300 kick
5 x 100 pull @ 1:30, held 1:20
2 x 100 @ 2:00, went 1:16, 1:15
200 easy

Friday May 27, 2011

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

300 SKP
5 x 200 @ 3:30, descended from 2:48 to 2:44
3 x (200 fast/100 easy) @ 6:00, held 2:36
100 strong @ 1:45/150 kick/100 strong/100 kick/100 strong/50 kick/100 strong; went 1:17,1:17,1:17, and 1:15
200 easy

Wednesday May 25, 2011

Swam at Nitro with David and Steve. James coached.

600 swim, 200 kick, 400 pull
12 x 25 @ :20
3 x (1 x 300, 3 x 100), 300s @ 3:45, 3:40, 3:40, 100s @ 1:15; very tough set, averaged 3:37 on the 300s, touch and go on the last couple of 100s
8 x 25 fly @ :30
100 easy

Monday May 23, 2011

Lifted weights yesterday afternoon. Swam at Nitro This morning with Steve, David, Tom, Anthony, and James. The pool was set up long course. Stephen coached.

300 SKP
16 x 50 @ 1:00, odds Popov drill, evens swim
2 x (200 pull @ 3:15, 150 swim @ 2:30--went 2:02, 100 @ 1:30--went 1:20, 50 @ :45)
8 x 100 @ 1:45, held 1:18, very strong set for me
200 easy

Saturday May 21, 2011

Swam at Nitro with Steve and Tom. Stephen coached. The pool was set up long course.

400 swim, 300 pull
8 x 50 @ 1:00, held :40
4 x (4 x 50),rounds 1 & 3 kick @ 1:30, 2 & 4 swim @ 1:00, held :38
3 x 200 pull @ 3:30, held 2:40 or faster
1 x 400 fast, went 5:26, faster than I swam at 2004 Nationals
200 easy

Friday May 20, 2011

Tuesday was an IM day, but I had to leave early for a meeting. Missed Wednesday and Thursday because of a 24 hour virus. Swam this morning at Nitro with Eryn, Mary, and Jill. The pool was set up long course. Tom coached. My endurance was good, but my pace was off a bit, not surprisingly.

400 SKP
8 x 400 @ 7:00, evens strong, odds build, pull, swim/kick, and pull respectively; went 5:44, 5:44, 5:46, and 5:36. I was happy with the last one considering I had already swum 4000 yards at that point
200 easy

Monday May 16,2011

Swam 4000 yards (ten laps) at Barton Springs yesterday with David. We swam the ninth lap strong then swam the last one easy as a warm down. Swam this morning at Nitro with Steve, David, Anthony, and Tom. Stephen coached. The pool was set up long course.

400 swim, 300 pull, 200 swim
8 x 50 @ 1:00, build
8 x 50 @ 1:00, alternate drill/kick
4 x 200 pull @ 3:15
10 x 50 @ 1:30, odds fast, evens easy; averaged :34-:35 on the odds
200 easy

Saturday May 14, 2011

Swam at Nitro with Tom, Anthony, Steve, David, and Jeff. Stephen coached. The pool was set up long course.

400 swim, 300 pull
3 x 200 @ 3:30, 150 swim/50 back
4 x 100 kick @ 2:30
Main set, 2 x through:
2 x 150 @ 2::30; weent 2:05/2:04, then 1:59/1:58 and felt very strong despite being sore from weights on Thursday night
8 x 50 @ 1:00, odds IMO, evens free
2 x 100 kick @ 2:15
200 easy

Friday May 13, 2011

Swam at Nitro on Wednesday with David, Jeff, and Steve.  Tom coached. This was primarily a kicking work out.

300 SKP
8 x 25 @ :30
4 x 50 kick @ 1:00
50 easy
4 x 100 kick @ 2:10
50 easy
3 x 200 kick, with fins, @ 3:30
50 easy
2 x 100 kick @ 2:00
50 easy
4 x 50 kick @ 1:00
6 x 50 @ 1:00, #3 and #6 easy, averaged :31s on the fast ones
100 easy

Lifted weights last night. Swam at Nitro this morning with Anthony, David, and Steve. Tom coached. The pool was set up long course.

600 swim, 100 kick, 300 pull
4 x 50 @ :50
8 x 100 @ 1:40, averaged 1:20
100 easy
6 x 100 @ 1:30, averaged 1:20
100 easy
4 x 100 @ 1:25, held 1:18
100 easy
2 x 100 @ 1:20, went 1:15, 1:17
100 easy
1 x 100 fast, went 1:11, a practice PB
200 easy

Monday May 9, 2011

Swam at Nitro with Steve, David, Ron, Jeff, James, and Anthony.  Stephen coached.  The pool was set up long course.

500 swim
6 x 100 @ 1:45, odds drill, evens swim
12 x 50 @ 1:00/1:15, held 400 race pace (:36-:37) and maintained a six beat kick
4 x 200 @ 3:30, 50 strong/100 easy/50 strong, held 2:42, very good set for me
2 x 250 pull, breathing 3/5/7/9/9
100 easy

Friday May 7, 2011

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

400 swim, 200 kick, 200 pull, 200 swim
1 x 100 kick at 2:30, moderate/strong
1 x 500 @ 8:00, went around 7:07
1 x 100 kick
1 x 400 @ 7:00, went 5:43
1 x 100 kick
1 x 300 @ 5:00, went 4:07
1 x 100 kick
1 x 200 @ 4:00, went 2:37
1 x 100 kick
1 x 100, went 1:15
200 easy

Thursday May 5, 2011

Swam at Nitro this morning after a long night on call.  Only slept for about an hour or so.  Shared a lane with Tom and swam next to David and Pat.  Jordan coached.  Actually felt surprisingly good.

500 swim, 300 pull
8 x 100 IM @ 1:30, held 1:20
1 x 50 easy
1 x 200 IM strong, went 2:37
6 x 100 IM @ 1:30
1 x 200 IM strong, went 2:37
4 x 100 IM @ 1:30
200 easy

Wednesday May 4m 2011

Swam at Nitro this morning with Tom and Jill.  James coached.  The pool was set up short course, and I had my own lane.

500 swim, 300 pull
4 x 50 @ 1:00, build, averaged :34s
2 x (3 x 100 @ 1:15, 3 x 200 pull @ 2:45, 2 x 100 @ 1:10, 100 easy kick), averaged 1:09-1:10 on the 100s
20 x 25 with a band, no buoy or paddles, 1-12 @ :25, 13-20 @ :20
100 easy

4000 yards

I have now swum nearly 100,000 yards with a six beat kick, and it is feeling more natural.

Tuesday May 3, 2011

Swam at Nitro with David, Tom, Larry, and Tricia.  Stephen coached. 

500 swim
4 x 50 @ 1:00, IMO
4 x 75 @ 1:15, descend
2 x 200 IM drill @ 3:30
4 x 75 @ 1:15, descend
4 x 100 IM @ 1:45, held 1:21
4 x 75 @ 1:15, descend
4 x 200 IM @ 4:00, descended from 2:44 to 2:37
4 x 75 @ 1:00, descended from :51 to :48
200 easy

3700 yards

Monday May 2, 2011

Swam at Nitro this morning with Jill, Eryn, Melanie, and Melissa.  The National team was home in bed recovering from Mesa.  The pool was set up long course, and Stephen coached.  I felt pretty sluggish today.

400 swim, 200 drill, 300 pull, 100 swim
10 x 100 @ 1:40, breathing 3/5/3/7 by 50, which was harder than it looked on paper; I averaged 1:24s
4 x 200 @ 3:00, averaged 2:48s
4 x (3 x 50 @ :45, 1 x 50 @ 1:00)
200 easy

Planning to lift weights tonight and continue lifting twice weekly if possible.

Coach Mindy Taylor, this one's for you!

A few years ago, I was coached at Nitro by former USA National pentathlon team member Mindy Taylor. One of the sets that she challenged me with from time to time was 10 x 100 @ 1:15. Despite multiple attempts over the course of several months, I consistently failed on this set. Yesterday, I slept in and swam in the outdoor 25 meter pool at Life Time. The weather was very nice, and the pool temperature was ideal. So I decided to try 10 x 100 @ 1:25, the scm equivalent of Mindy's challenge set, and this time I conquered it. Here is my full workout:

1000 swim
400 pull
10 x 100 @ 1:25, holding 1:20, felt strong throughout and maintained a six beat kick
400 pull
10 x 50 kick @ 1:30
200 easy

3500 meters