Wednesday, August 31, 2011

Wednesday August 31, 2011

Lifted weights last night.  Swam this morning at Nitro with David, Ron, Anthony, Zach, and Jean.  I didn't wake up feeling 100% but decided to swim anyway.  James coached.

400 swim, 300 kick, 200 pull, 100 swim
3 x (1 x 100 kick @ 1:50, 1 x 100 drill @ 1:40, 2 x 100 @ 1:30 25 strong/50 moderate.25 strong), averaged 1:11s on the 2 x 100s.
1 x 100 easy
5 x 100 @ 1:30, best average, held 1:05-1:06, went 1:04 on the last one (500 race pace)
1 x 200 easy
12 x 25 @ :30, one breath or less

Tuesday, August 30, 2011

Tuesday August 30, 2011

Swam 4000 yards at Barton Springs on Sunday with David and Anthony.  We hit the water at 5:30, so it was still pretty dark.  Anthony had brought some glow sticks which we attached to our caps so at least we could see each other.  As always, we swam the 9th lap hard as an open water race.  I passed Anthony in the 50 yards, but David beat us both. 

Yesterday I missed the morning practice at Nitro because I was seeing a couple of consults at the hospital.  Later in the day I swam at Life Time in the indoor 25 meter pool.  My main set was 18 x 100 @ 1:30, holding 1:20 (1500 race pace).  This has become a test set for me so that I can gauge my level of endurance.  I would like to build up to 25 x 100 holding the same pace in preparation for the 1650 in April.  I believe there is still value in overdistance training. 

This morning I swam at Nitro with Jean, David, Kirk, and Zach.  Jordan coached.

200 SKIPS
4 x 300 @ 4:30: #1 50 fly/50 back/50 breast/150 free, #2 50 fly/50 back/150 free/50 breast, # 3 50 fly, 150 free, 50 back/50 breast, # 4 150 free, 50 fly/50 back/ 50 breast; averaged 4:00 on these
10 x 50 pull @ :45
5 x 100 IM @ 1:30, held 1:20
16 x 25 @ :30, one breath
100 easy

Saturday August 27, 2011

Had to leave practice early on Friday because of a conference call at 7:00.  I swam half of the main set, which consisted of 50s on progressively faster intervals (6 @ :45, 4 @ :40, 2 @ :35) without additional rest.  I swam this morning with Anthony, Steve, David, Ron, and Jean.  Stephen coached.

300 swim, 200 kcik, 300 pull
4 x 50 @ 1:00
4 x 25 @ :30
1 x 500 pull, went 5:50, a personal best
4 x 25 @ :30, IM order
4 x 50 @ 1:00, IM order
5 x 75 @ 1:20, fly/back/breast
4 x 100 IM @ 1:30, averaged 1:20
5 x 100 @ 1:15, averaged 1:10
200 easy

Saturday, August 27, 2011

Wednesday August 24, 2011

Swan at Nitro this morning with Steve, Ron, Anthony, David, Tom, and Anita.  James coached.

400 swim, 200 pull
12 x 25 @ :20
2 x (1 x 400 @ 5:15, 1 x 500 kick with fins, 12 x 25 @ :20), went 4:51 and 4:47 on the 400s but need to be closer to 4:40
1 x 200 easy
4 x 50 @ 1:00, over/under

3700 yards

Monday, August 22, 2011

Three miles

Today at Nitro we swam a set that I have not done since 1978: 3 x 1650.  The interval was 25:00, and the goal was to descend all three.  I swam with Zach and Anthony and went 21:26, 21:20, 21:11.  The set was as much mental as it was physical.  I plan to repeat this monthly between now and short course Nationals so that when I step on the starting block in Greensboro I will think to myself, "I only have to swim one 1650 today."

Friday August 19, 2011: Drop down 200s

Swam at Nitro on Friday morning with David, Zach, Anthony, and Ron.  Tom coached.

300 swim, 200 kick, 300 pull
1 x 400, descend by 50 1-4 and 5-8; very nice transition set--I was able to descend from :39 to :35
Main set--10 x 200, beginning at 3:00 and dropping the interval by :05 to 2:25 for #8, then swimming #9 easy on 4:30 and #10 fast for time.  I averaged 2:25s on 1-7 but missed the interval on #8 with a 2:27; went 2:14 on #10
1 x 600, 50 kick hard/100 swim moderate, 50 kick moderate/100 swim hard, 50 kick hard/100 swim moderate, 50 kick moderate/100 swim hard
200 easy

Wednesday, August 17, 2011

Wednesday August 17, 2011

Lifted weights last night.  Swam at Nitro with Zach, Steve, Ron, Tom, and David.  James coached.

200 SKIPS
8 x 50 @ :40, held :35s
8 x 75 @ 1:15, 50 kick/25 swim
20 x 25 @ :20, felt strong on these
8 x 75 @ 1:05, 50 swim/25 kick
200 easy

I have dropped to #9 in the age group event rankings for the 800 free, but the results of the recent meet at Mission Viejo have not been included.  I will drop to #10 at that point, and I know of at least one other swimmer who has posted a faster time this summer.  My next realistic shot at a top ten ranking will be in 2013 when I age up.   Planning to swim a set of 3 x 1650 @ 25:00, descend, sometime in the next week or two.

Tuesday August 16, 2011

Swam at Nitro on Saturday with Zach, Tom, and Anthony.  Stephen coached.  The main set was 10 x 100 @ 1:30; I descended 1-5 from 1:09 to 1:06 and 6-10 from 1:11 too 1:06.  On Sunday I swam 4000 yards at Barton Springs with Anthony, then skipped yesterday's practice because of a meeting downtown.  THis morning I swam with David, Ron, Tom, and Zach.  Jordan coached.  The pool will remain short course for the rest of the year.

200 SKIPS
5 x 200 Indiana IMs @ 3:15, averaged 2:45
10 x 50 kick @ 1:00
3 x 100 IM @ 1:30, averaged 1:20
8 x 50 @ 1:00 IM order
1 x 200 IM for time, went 2:31
100 easy

Friday, August 12, 2011

Friday August 12, 2011

Skipped practice yesterday morning because of some tendinitis in my left deltoid which appeared Wednesday afternoon but resolved within twenty four hours with ice and Aleve.  I need to be more careful when I return to the gym after tapering.  Swam this morning at Nitro with Anthony and Zach and felt pretty close to 100%.  Tom coached.

400 swim, 300 kick, 300 pull
6 x (25 kick @ :40/50 swim @ :50)
Main set, no additional rest:
6 x 125 @ 2:00, held 1:28 (1650 race pace)
4 x 125 @ 2:00, held 1:28
6 x 75 @ 1:10, swam these moderate
4 x 75 @ 1:00, held :52
6 x 25 @ :25
4 x 25 @ :20
200 easy

Wednesday, August 10, 2011

Miles to go...

So I have decided to swim the mile at short course Nationals in Greensboro.  My best is a 19:55, but I believe that I can go 19:20, holding a 1:10 pace, which should be good enough to medal (but probably not fast enough to make top ten in my current age group).  In the pool I plan to focus on race pace 100s, and at Barton Springs I will continue to build endurance through the winter months.  One of the sets I will use as a benchmark will be 20-25 x 100 @ 1:20 holding 1:10s, another will be 10-15 x 100 @ 1:15 holding 1:10s.  On longer repeats I will try to descend to 1650 race pace.  I plan to continue lifting twice weekly. 

I missed yesterday morning's practice at Nitro when I was called to the hospital at 4:45, so I swam yesterday afternoon at Life Time in the indoor 25 meter pool. 

800 warm up
Main set, no additional rest:
18 x 100, 1-3 @ 1:35, 4-6 @ 1:30, 7-9 @ 1:25, 10-12 @ 1:30, 13-15 @ 1:35, 16-18 @ 1:30; held 1:19s
200 easy

I felt as though I could have done another 3 x 100 @ 1:25; overall this was a very good set and one which I will build upon this year. 

Swam this morning at Nitro with Anthony, Tom, and Zach.  James coached. 

400 swim/400 pull
Main set:
4 x (4 x 100), 50-100 easy after each round; round 1 @ 1:35, round 2 @ 1:30, round 3 @ 1:25, round 4 @ 1:20.  Averaged 1:19-1:20 on  the first three rounds.  I made two on 1:20 in round 4, then swam the last two on 1:25 (averaging 1:23), finishing at 5:28 for the 400.
16 x 50 @ 1:00, 3 fast/1 easy, averaged :37s
200 easy

Monday, August 8, 2011

Monday August 8, 2011

Missed Saturday morning swim practice because of call responsibilities.  Swam 4000 yards at Barton Springs yesterday with Anthony, stopping only once to answer a page.  This morning I swam at Nitro with Anthony, Zach, and Rachel.  Stephen coached.  The pool was still set up long course.

500 swim
4 x 100 drill
300 kick
200 pull
100 swim
5 x 100 @ 1:40, held 1:19
4 x 100 @ 1:30, held 1:20, felt harder than it should have
3 x 100 kick @ 2:10
3 x 100 pull @ 1:25
8 x 50 @ 1:00, held :37 (400 race pace)
200 easy

Friday August 5, 2011

Yesterday was an IM workout; we swam 4 x (4 x 50 @ 1:10, drill/swim), IM order, followed by 4 x 200 IM @ 3:30.  I went 3:00 on the last one.  Today I swam with Kirk, Anthony, Zach, and Michael.  James coached.

400 swim, 300 kick, 200 pull, 100 swim
4 x 200 @ 3:30, went 2:46, 2:43, 2:42, 2:38
4 x 150 @ 2:30, 100 moderate/50 fast, held 2:00 on all four
1 x 400 pull
4 x 100 @ 1:25, averaged 1:19-1:20, felt strong
100 easy

Wednesday Augusut 3, 2011

Yesterday was an IM workout coached by Jordan.  We did a set of drop down 50s toward the end, finishing with two @ :40.  Swam at Nitro this morning with James, David, Zach, and Anthony.  Tom coached.  We are still training long course and will continue to do so for another week or so.

400 swim, 300 pull, 200 kick. 100 swim
4 x 200 @ 3:30, descend; this was supposed to be a transtion set, but I swam it strong and descended from 2:48 to 2:38.
Main set, all on 1:05:
1 x 50 easy, 1 x 50 fast
1 x 50 easy, 2 x 50 fast
1 x 50 easy, 3 x 50 fast
1 x 50 easy, 4 x 50 fast
1 x 50 easy, 5 x 50 fast
1 x 50 easy, 4 x 50 fast
1 x 50 easy, 3 x 50 fast
1 x 50 easy, 2 x 50 fast
1 x 50 easy, 1 x 50 fast
Held :35-:36 on the fast 50s
100 easy

Wednesday, August 3, 2011

One Fine Day

On Sunday I swam 4000 yards at Barton Springs with Anthony, one of my training partners from Nitro; we began at 5:45 while it was still dark and finished shortly after 7:00, which is when many of the triathletes and open water swimmers arrive.  The water was clear and cold, and as always we swam the ninth lap (out of ten) strong.  Then it was off to Starbucks for my usual grande latte, followed by brunch with my son at the Counter Cafe on South Lamar, home of the second best burger in Texas according to Texas Monthly.  Afterwards, we lifted weights at Life Time, then caught a matinee of Cowboys and Aliens.  Before going to bed I checked the event rankings for the 800 free and saw that I was still #6 in my age group, which was a nice way to end a perfect day. 

Monday morning I swam at Nitro with Anthony, Tom, and David.  Stephen coached.

800 swim, 200 kick, 400 pull
6 x (100 free @ 1:30/50 kick @ 1:30), averaged 1:17-1:18 on the 100s, went 1:15 on the last one
4 x 200 pull
100 easy

Monday, August 1, 2011

Saturday July 30, 2011

I decided to take a couple of days off after Zones then swam at Nitro on Wednesday and again on Friday.  I skipped Thursday morning practice but swam about 1500 meters in the outdoor pool at Life Time.  This morning I swam at Nitro with Anthony, Tom, David, and Steve.  Stephen coached.  The main set included a set of 4 x 100 @ 2:30; I went 1:13, 1:13, 1:13, and 1:12, which was a very good effort for me.  Plan to swim at Barton Springs tomorrow morning and lift weights later in the day.