Wednesday, June 29, 2011

Wednesday June 29, 2011

Lifted weights on Monday night.  Because of an early meeting downtown, I swam yesterday morning at Life Time in the indoor 25 meter pool.  The main set was 15 x 100 @ 1:30, holding 1:20.  Didn't feel great but I managed to maintain 1500 race pace throughout the set.  This morning I swam at Nitro with Steve, David, Kirk, Anthony, Tom, and Zach.  James coached.

400 swim/400 pull
2 x (1 x 400 @ 6:00, 1 x 500 kick with fins with 1:00 rest, 4 x 50 @ :45, 1 x 400 pull @ 6:00), went 5:29 and 5:26 on the two 400s
100 easy

Monday January 27, 2011

Swam 4000 yards at Barton Springs yesterday with David and Anthony. We raced the next to last 400 and finished in a dead heat by virtue of the fact that David had a near collision with another swimmer, and Anthony paused to look while I swam around the two of them. Swam at Nitro this morning with Steve, Kirk, David, and Tom.

800 swim
2 x (4 x 50 @ 1:00, 1 x 100 @ 1:30, 1 x 100 @ 1:20)
4 x (4 x 50 dolphin kick @ 1:15)
4 x 200 pull @ 3:15, went 2:40
8 x 50 @ 1:00, 400 race pace, held :37, went ;35 on #8
100 easy

Saturday, June 25, 2011

Saturday June 25, 2011

Swam at Nitro yesterday with Anthony, David, and Steve. Tom coached. Tough lactate workout.

400 swim, 300 pull, 200 kick
6 x 50 @ 1:00, build
Round 1:
4 x 50 @ 1:00, descend
2 x 200 @ 5:00, went 2:36
1 x 100 easy
Round 2:
2 x 200 @ 3:15, moderate
3 x 100 @ 3:00, went 1:14, 1:13, 1:12
2 x 50 easy
Round 3:
2 x 100 @ 1:45, moderate
4 x 50 @ 1:30, averaged :34
1 x 100 easy

Swam this morning with David, Steve, Tom, and Anthony. Stephen coached, but we modified the workout because we had not fully recovered after yesterday.

8 x 100 @ 1:45; I really dislike timed warmups.
8 x 50 kick @ 1:15
1 x 500 pull
4 x 250 IM order, swim/drill/kick/swim
10 x 50 @ 1:00, 400 race pace, held :37
100 easy

Wednesday June 22, 2011

Yesterday was a long course IM workout; the main set was 1 x 400 IM, followed by 4 x 200 IM.  This morning I swam at Nitro with Tom, Michael, and Anthony, next to Kirk and David.  James coached.

800 warm up
4 x 50 kick @ 1:10
Main set:
5 x (2 x 150 @ 2:10, 1 x 150 kick/swim/kick), went 2:00 and 2:03 on the first and second 150s of each round
100 easy

Tuesday, June 21, 2011

Monday June 20, 2011

Swam 4000 yards at Barton Springs yesterday morning.  Definitely felt the effect of that this morning.  Swam with Steve, David, Tom, and Michael.  Stephen coached.

600 swim
12 x 50, 1-4 @ 1:00, 5-8 @ :55, 9-12 @ :50
4 x 200 pull @ 3:30
4 x 100 fast @ 2:30, went 1:16, 1:14, 1:15, 1:13 (400 race pace)
6 x 50 @ 1:00, DPS, felt better on these, averaged :38s
100 kick/100 easy

It was a slow post call afternoon at work, so I decided to swim a double at Life Time.  I warmed up with 500 meters, then swam 8 x 100 @ 1:25, holding 1:20.  Felt strong and smooth on these, maintaining a six beat kick and keeping my stroke together for the entire set.  Later I lifted weights with my son at the South Austin location. 

Monday, June 20, 2011

Saturday June 18, 2011

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

400 swim, 200 kick, 400 pull
10 x 50 @ 1:00
10 x 250 @ 4:15, held 3:22-3:24, at or near 1500 race pace; very tough endurance set
100 easy.

Lifted weights last night. Swam this morning at Nitro with Steve, David, Tom, Anthony, and Larry. Stephen coached.

1000 warm up
50/100/150/200/200/150/100/50, 2x through, round one @ :55/:50 base, round two @ :50/:45 base
100 easy

Wednesday, June 15, 2011

Wednesday June 15, 2011

Swam 4000 yards at Barton Springs Sunday morning with Anthony, then lifted weights later that afternoon. I was definitely feeling the effect of that on Monday morning. Swam with Steve, Tom, Anthony, and David. Stephen coached.


400 swim/400 pull
4 x (4 x 50 @ 1:00, 1 x 100 @ 1:40, 1 x 100 @ 1:30), no extra rest, held 1:20 (800 race pace)
1 x 300 pull
1 x 200 build
1 x 200 for time, went 2:36
1 x 100 easy
1 x 300 pull
100 easy (ran out of time, fortunately)


Tuesday was a forgettable IM workout with two kicking sets, but we finished it off with 3 x 100 @ 1:30, holding 1:19s.  Swam this morning at Nitro with Anthony, Steve, and David.  James coached.  The pool was set up long course

1000 swim/pull
Main set, "double down":
3 x (1 x 400 @ 7:00, 1 x 200 @ 3:30, 1 x 100):
5:50    5:37    5:26
2:48    2:42    2:38
1:21    1:19    1:16
100 easy

Friday, June 10, 2011

Friday June 10, 2011

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

300 swim, 200 kick, 300 pull, 200 swim
4 x 800 @ 13:00, descend. I have not done a set of long course 800s in over thirty years. Went 11:42, 11:30, 11:30, and 11:28, which was only :14 slower than at Nationals in 2004. My goal at Zones is to be under 10:30.
100 easy

Thursday June 9, 2011

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

400 swim, 400 pull
5 x 200 @ 3:30, went 2:44, 2:44, 2:44, 2:43, 2:42
10 x 50 kick @ 1:10
400 pull
10 x 50 @ :50, held :39 (800 race pace)
100 easy

Tuesday June 7, 2011

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

500 swim
4 x (100 drill/kick/swim with fins @ 1:45), IM order
2 x (200 IM, 100 IM, 200 IM fast, 100 IM fast), 2:00 base/100, went 3:00 and 2:57, 1:26 and 1:23 (practice PB)
100 easy

Tuesday, June 7, 2011

Monday June 6, 2011

Swam 4000 yards at Barton Springs yesterday morning with Anthony. Great swim in perfect surroundings. Swam at Nitro this morning with Steve, Tom, Jeff, and Jackie. Stephen coached.

500 swim
3 x 100 kick
4 x 100 drill @ 1:45
4 x 100 moderate @ 1:45,held 1:21
4 x 50 build @ 1:00
Main set:
4 x 50 @ :45
4 x 100 @ 1:25
3 x 100 @ 3:00, fast, went 1:14, 1:13, 1:13
4 x 100 @ 1:30 pull
100 easy

Sunday, June 5, 2011

Saturday June 4, 2011

Thursday was an IM workout; on Friday I had to leave at 6:15 because of an early meeting (but not before a set of 4 x 50 @ :40 long course). Swam this morning at Nitro with Steve, Tom, Kirk, and Jeff. Stephen coached.

800 swim
3 x 300 drill/swim, kick/swim, pull
2 x 400 @ 6.30, felt sluggish, went 5:47-5:48
2 x 200 @ 3:00, went 2:43, solid effort
8 x 100 @ 1:30, held 1:20, strong set, focussed on stayimg long and smooth and holding my stroke together
100 easy

Wednesday, June 1, 2011

Wednesday June 1, 2011

Swam at Nitro with Steve, David, Tom, Jackie, and Rachel.  James coached.  The pool was set up long course.  I felt like I had finally recovered from weights and Barton Springs on Sunday.

300 swim, 200 kick, 300 pull
2 x 50 @ 1:00, build to fast
Main set #1:
3 x (1 x 300 @ 5:00, 4 x 50 @ 1:00/:55/:50), descended the 300s 4:09, 4:02, and 3:56--a practice PB; held :38s on the 50s.
Main se#2:
3 x (1 x 100 @ 1:45, 4 x 50 @ :45), averaged 1:17 on the 100s
100 easy

Tuesday May 31, 2011

Swam 4400 yards at Barton Springs on Sunday then lifted weights at Life Time with my son. Needless to say long course practice on Monday was nothing special; holding 1:19-1:20 on a set of 9 x 100 @ 1:45 felt harder than it should have. This morning I swam with Steve, James, David, Tom, and Eryn at Nitro. The pool was set up long course. Stephen coached.

800 swim
2 x (4 x 50 @ 1:15, IM order, 100 kick, 100 back)
4 x (4 x 50 dolphin kick with fins @ 1:00)
1 x 50 fly
1 x 100 fly/back
1 x 150 fly/back/breast
1 x 200 IM, went 3:00
100 easy