Monday, July 25, 2011

Perfect

I swam at our Zones meet in the Woodlands this weekend; I was joined by my daughter, Jennifer, who returned to competition after a two year lay off and swam a technically perfect 50 meter breast on little if any training, just missing a medal by .19 seconds.  I was fully tapered for this meet, my first long course competition since 2008.  The 400 free was the first event on Saturday, and while I did not break 5:00 as I had hoped, I still swam a personal best of 5:04.52, over two seconds faster than my previous best wearing a full body FSII.  Later, I swam the 100 free in a virtual race against my good friend and coach Tom Kristek, who had sandbagged his entry time and was seeded in a different heat.  We had wagered a latte for the loser, so my eventual victory (1:05.81 to 1:06.72) was bittersweet. 

On Sunday I decided to scratch the 200 and focus on the 800.  I warmed up at 8:00 (500 free followed by 6 x 50 pace) and again at 11:00 (300 free followed by a few 50s pace).  I was expecting to race at noon, but the organizers decided to seed the heats with both men and women, slowest to fastest, which pushed the start time back to 1:30.  I had had my usual grande latte, a yogurt and berries parfait, and two Aleve at 7:00, followed by a Cliff Bar and an EFS liquid shot washed down with Gatorade mid-morning.  At this point I was wishing I had eaten a full breakfast.  I had another Cliff Bar around noon and swam an easy 200 in the diving well about fifteen minutes before my race.  My pre-race nutrition was really worrying me, but I was committed so I tried to push it out of my mind.  I had consumed enough calories, but I hadn't eaten much real food, and I was feeling hungry. 

I swam in the final heat of the final event in lane 2.  Beside me in lane 3 was Larry Wood, who at 57 is currently in the next age group; he is consistently ranked in the top ten nationally and holds multiple Zone records.  Surprisingly, swimming in a different heat I had posted a faster time than Larry in the 400 on Saturday, a first for me.  Consequently, I was expecting the 800 to be a good race, and it was.  We were even throughout the first 700 meters, and I have never felt better in a race.  My goal was to break 10:40 (in 2004 at age 46 I swam an 11:14.79 at long course Nationals); Jennifer counted for me, and we had agreed that she would signal with the lap counter if I was off pace, either too slow (up and down)  or too fast (side to side).  The counter never moved.  I picked up the pace at the 500 mark, and Larry followed.  With 100 meters left, as expected, he put the hammer down and split a :35.33 for the last 50.  He finished in 10:27.11, and I finished a few seconds back in 10:31.51, having negative split the race 5:18.23/5:13.28.

Afterwards, he reached over the lane rope, shook my hand and said, "That was perfect."  And he was right.

00:36.90   :36.90
01:17.28   :40.38
01:57.87   :40.59
02:38.18   :40.31
03:18.43   :40.25
03:58.43   :40.00
04:38.24   :39.81
05:18.23   :39.99
05:58.13   :39.90
06:38.04   :39.91
07:17.45   :39.41
07:56.65   :39.20
08:35.76   :39.11
09:14.57   :38.81
09:53.40   :38.83
10:31.51   :38.11

Wednesday, July 20, 2011

Wednesday July 20, 2011

Swam at Nitro this morning with Tom, next to Steve and David.  James coached.  Felt good in the water for the first time during this taper.

500 swim, 300 pull
8 x 50, 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :50
4 x 50 @ 1:10, 25 fast/25 easy, averaged :39s
4 x 50 @ 1:10, 400 race pace, held :37 low and felt smooth, HR 132-144
300 easy

1900 meters

Tuesday, July 19, 2011

Tuesday July 19, 2011

Swam at Nitro this morning with Eryn and Patrick.  Stephen coached.  I modified the workout for my taper.  Still waiting for the feeling of easy speed. 

400 swim, 400 pull (no paddles)
2 x (4 x 50 @ 1:10 drill/easy swim, 4 x 50 @ 1:10 race pace, 4 x 50 @ 1:10 race pace, 200 easy), averaged :36s on the race pace 50s, HR 130s but felt a bit tight

2400 meters

Plan to drop the volume to 2000 meters Wednesday and Thursday, then swim a meet warm up on Friday morning.  My goal at Zones is to beat my times from 2007/2008 which were swum in an FS II body suit. 

Monday, July 18, 2011

Monday July 18, 2011

Survived another call weekend.  Swam 1500 meters at Life Time yesterday afternoon in the outdoor pool, which was a bit warm as expected.  I did an easy ladder (500, 400, 300, 200, 100) followed by 4 x 25 swum as 12.5 fast/12.5 easy.  This morning I swam at Nitro with Steve, David, Tom, James, and Anthony.  I modified the written workout for my taper.  Felt a bit tight but better overall than I did on Friday.

600 swim, 400 pull (no paddles)
10 x 50 @ 1:00, smooth, averaged :39s
8 x (50 at 400 race pace/50 smooth), held :37s (feet to feet) and :40s respectively
200 easy

2500 meters

Saturday July 16, 2011

Swam at Nitro with Steve, Tom, Kirk, and Jeff. Stephen coached. I modified the workout for my taper. Felt a bit sluggish as expected

500 swim, 300 pull
4 x 50 drill
1 x 200 @ 3:30
4 x 50 @ 1:00
1 x 200 @ 3:30
4 x 50 @ 1:10, 400 race pace, held :37s feet to feet
2 x 200 @ 3:30
4 x 50 @ 1:00, 400 race pace, held :37s
1 x 200 pull
200 easy

2600 meters

Friday July 15, 2011

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

800 swim, 400 pull
10 x 100 @ 1:45, moderate effort, went 1:21-1:22 on the first few then held 1:20s the rest of the way
1 x 50 easy
8 x 50 @ 1:10, 400 race pace, held :37s feet to feet
200 easy

2850 meters

Thursday July 14, 2011

Day one of my taper.  Swam at Nitro with Steve, David, Tom, and James.  Jordan coached.

400 swim, 400 pull
5 x 200 @ 3:30, swam these moderate, odds swim, evens pull, went 2:42 on number 5
10 x 50 kick, no board, not sure of the interval
8 x 50 @ 1:00, 400 race pace, held :37s
200 easy

2900 meters

Wednesday, July 13, 2011

Thursday July 13, 2011

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

400 swim, 100 kick, 400 pull
8 x 50 @ 1:00, odds easy, evens fast
Main set, 1:30 base:
3 x 400
3 x 200
3 x 100
Averaged 5:40-5:42, 2:46, and 1:19.  We swam an easy 100 between rounds. 
100 easy

I will begin tapering tomorrow.  I plan to swim 3000 meters/day each of the next few days, a mix of easy aerobic swimming and quality work with more rest, then 2500 on Monday and Tuesday, 2000 on Wednesday and Thursday, and 1500 on Friday.  This has been my best summer of long course training yet in Masters, so we will see if I can hit my taper just right and swim some personal bests at Zones. 

Tuesday, July 12, 2011

Tuesday July 12, 2011

Swam at Nitro with Steve, Kirk, and Jeff.  Stephen coached.

600 swim, 200 kick, 400 pull
4 x 150 pull @ 2:30, held 1:57s, felt very strong on these
4 x 100 kick @ 2:15
16 x 50 @ 1:00, IM order, #1 easy/fast, #2 fast/easy, #3 technique, #4 fast
100 easy

I plan to start my taper on Thursday.

Monday, July 11, 2011

Monday July 11, 2011

I am in my "pre-taper" phase of training leading up to Zones on July 23.  I decided not to lift weights yesterday and will not lift again until after the meet.  I did swim 4000 yards at Barton Springs on Sunday with Anthony, but I kept the pace moderate.  This morning I swam at Nitro with Steve, David, Anita, Tom, Anthony, Michael, and Michael.  Stephen coached.  I felt pretty good in the water today. 

800 warm up (I swam 700)
8 x 50 streamline kick on back @ 1:15
1 x 500 pull breathing 3/5/3/7/3
2 x (1 x 200 @ 3:30, 1 x 200 pull @ 3:20, 1 x 100 @ 1:40, 1 x 100 pull @ 1:30, 1 x 50); I went 2:40 and 2:37 on the 200s and felt strong
8 x 50 @ 1:00, 400 race pace, held :37s
100 easy

Saturday July 9, 2011

Swam at Nitro this morning and had a pretty forgettable workout.  I'm not sure I had fully recovered from yesterday's 3000 meter main set, and I was having trouble staying focused due to work related issues.  At the end we were assigned 8 x 100 @ 1:30 of which I only swam 6, averaging a disappointing 1:25.  So this afternoon I stopped by Life Time and after a 500 warm up swam a set of 8 x 100 @ 1:25, holding 1:18-1:19. A very strong effort and my best set of 100s on that interval yet.

Saturday, July 9, 2011

Friday July 8, 2011

The highlight of yesterday's workout was a set of 5 x 150 @ 2:30; I swam these free with Steve and held 1:59 on the the first four, then went 2:00 on number five. Today I swam with Steve, David, Anthony, and Zach. Tom coached.

300 swim, 200 kick, 300 pull
Main set, a ladder, 1:45 base on the way up, 1:30 base on the way down; I held a 1:25 pace or better throughout, and went 1:18 on the last 100:
100/200/300/400/500/500/400/300/200/100
100 easy

Wednesday, July 6, 2011

Wednesday July 6, 2011

Swam at Nitro this morning with Tom and Anthony. James coached. I was very sluggish and still pretty sore from weights on Monday. My repeat times were horrible; I struggled through a set of 4 x 200 @ 3:10, averaging 2:50-2:55, and I bailed on a set of 8 x 100 (2 each on 1:35/1:30/1:25/1:20), swimming only 5 of them.

After work this afternoon, I stopped by Life Time and swam in the indoor 25 meter pool. I warmed up with a 500, then swam the set of 8 x 100 from this morning. I felt strong and held 1:18s, just off my 800 race pace. Great set and a nice way to end the day.

Tuesday July 5, 2011

Took the day off on Sunday and skipped Barton Springs.  Yesterday I swam at Nitro with Steve, James, and David.  Tom coached.

400 swim/200 kick/400 pull
Main set:
1 x 500 moderate @ 8:00
2 x 100 kick
1 x 500 @ 8:00
1 x 200 pull
1 x 500 @ 8:00
2 x 100 @ 1:45
1 x 500 @ 8:00
1 x 100 easy
1 x 500
Descended the 500s 7:20, 7:12, 7:04, 7:04, 6:59
100 easy

Today was an IM workout with 1700 meters of kicking, very forgettable.

Planning a one week taper for Zones in Houston 7/23-24.  I entered the 100, 200, 400, and 800 free.  Hoping to break 10:30 in the 800, 5:00 in the 400, and 2:20 in the 200.

Tuesday, July 5, 2011

Saturday July 2, 2011

Thursday was an IM workout, but after the main set we swam 16 x 50 @ 1:00; I held 800 race pace feet to feet (:40).

Yesterday we swam a challenge set of 20 x 100 @ 1:30, a long course first for me in Masters.   My fastest was a 1:19, the slowest was a 1:22. 

Today I swam with Steve and Jeff, next to Tom, Larry, and Rachel. Stephen coached.

400 warm up
400 moderate, went 5:40
3 x 300--#1 200 moderate/100 fast, #2 100 moderate/200 fast, #3 fast, went 3:12, 3:10, 3:01
3 x (1 x 200 @ 3:30, 1 x 150 IM @ 3:00), held 2:42 for the 200s
5 x 100 pull @ 1:30
100 easy