Thursday, September 29, 2011

Happy New Year!

I typically do not work on Rosh Hashanah, but arranging coverage at the hospital was challenging because the other interventionalist with whom I share call is also Jewish and planned to observe the holiday.  So there it is. 

Swam at Nitro this morning with Steve, Tom, and Jean, next to Kirk, Ron, and Zach.  Stephen coached.

400 swim, 300 kick, 100 pull
8 x 75, odds free @ 1:00 working on streamline off the walls/breathing on the third stroke, evens fly/back/breast @ 1:15
4 x (2 x 100 @ 1:30, rolling IM by 50, 2 x 50 @ :50, IM order); tough set without a lot of rest
8 x 100 @ 1:20, held 1:10-1:11, 1650 race pace
100 easy

Wednesday September 28, 2011

Lifted weights last night; my shoulder felt fine.  Swam at Nitro this morning with Ron, Anthony, and Tom.  James coached.

500 swim, 300 kick, 200 pull
4 x (4 x 50 stroke @ :50, 3 x 100 free @ 1:25, 1:20, 1:15, and 1:10); averaged 1:11s on the first three rounds, made the 3 x 100 @ 1:10 on the last round
300 kick, every third 25 fast
100 easy

Wednesday, September 28, 2011

Tuesday September 27, 2011

Swam at Nitro with Ron, David, Tom, Zach, and Jean.  Jordan coached.

200 SKIPS
4 x (2 x 50 IM @ :50, 1 x 100 IM @ 1:30)
12 x 50 @ :45, 25 stroke (IM order)/25 free
8 x 75 kick @ 1:20
6 x 100 @ 1:20; swam these instead of pulling them and averaged 1:09
100 easy

Tuesday, September 27, 2011

Monday September 26, 2011

Swam at Nitro on Saturday with my daughter Jennifer, who was home for the weekend, as well as Anthony, David, Steve, Tom, and Zach.  Stephen coached.

500 swim
8 x 100 @ 2:00, drill
1 x 200 pull
1 x 200 fast, for time; went 2:11, which is a practice PB.  I really didn't think I was adequately warmed up to throw down a fast 200, but I decided to go for it anyway and was very happy with the result.  But I paid the price later.
4 x 100 @ 1:30
4 x 75 @ 1:00
4 x 50 @ :40
4 x 25 @ :20
100 easy

After practice I began experiencing some discomfort in my left shoulder; it has been awhile since I have had a flare of tendinitis, but I knew it wasn't an injury so I didn't panic.  I did my band exercises, iced the shoulder at bedtime, and took some Aleve.  By the next morning it was significantly better, and I swam 4400 yards (11 laps) at Barton Springs with David and Anthony.  It was still warm enough outside that I didn't need a wetsuit, although I will likely need one during the winter months.  I backed off a bit on "number nine" and didn't try to stay with my training partners who were racing that lap as we usually do.  My treatment plan was successful; Monday morning the shoulder was 100%, and I was swimming without pain. 

Friday, September 23, 2011

"My body tells me no, but I won't quit, 'cause I want more..."

That's a line from the song My Body by Young the Giant, one of my favorite new groups.  They played a fantastic set at ACL on Saturday, and I was listening to their CD on the way to Nitro, anticipating a set of fast 200s.  I skipped practice yesterday morning and resisted the tempatation to swim last night, so I felt rested.  My goal was to hold 2:15s; when I last swam this set three years ago I struggled to hold 2:17s..  I shared a lane with David, next to Ron and Zach, Steve, Anthony, and Jean.  Tom coached.

500 swim, 200 kick, 300 pull
12 x 25 @ :30, alternated drill//swim
6 x 100 @ 1:130, descend 1-3, 4-6; struggled to hold 1:10s, so I was a little skeptical at this point about the 200s
Main set: 5 x 200 @ 7:00, 100 easy active recovery after each; I went 2:14, 2:15, 2:15, 2:13, 2:13--a personal best

Wednesday September 21, 2011

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

500 swim
300 SKP
6 x 200, 1-2 @ 2:45, 3-4 @ 2:40, 5-6 @ 2:35; did not feel very strong on these, averaging 2:27s
100 easy
6 x 100, 1-2 @ 1:15, 3-4 kick @ 2:15, 5-6 @ 1:10, made 'em (1:07 and 1:08)
100 easy
8 x 25 @ :20
100 easy

Not a great workout for me, but I pushed through it. 

Wednesday, September 21, 2011

Tuesday September 20, 2011

Lifted weights with my son at Life Time last night.  Swam at Nitro this morning with Kirk, Steve, Tom, David, Ron, and Jean.  Jordan coached.

200 SKIP
6 x (1 x 25 fly @ :30, 1 x 50 back @ :45, 1 x 75 breast @ 1:20, 1 x 100 free @ 1:20), no additional rest; apparently this was a set which had been assigned to the TAGS group.  Held 1:10 or better on the 100s.
10 x 50 kick @ 1:00, alternate fly and free
4 x 200 IM @ 3:00, went 2:43, 2:43, 2:43, and 2:38; this was a strong IM set for me
100 easy

Monday September 19, 2011

Sunday was just about perfect.  Began the day at Barton Springs and swam 4000 yards with Anthony.  The pool was quieter than usual due to the fact that the front entrance was closed for ACL, and we had a great swim.  Afterwards we met my wife and daughter at Mozart's on Lake Austin and had some outstanding lattes.  Then in the afternoon it was back to ACL to hear my favorite band, The Airborne Toxic Event, who performed an amazing set that even included a cover of Springsteen's "I'm On Fire." 

Swam at Nitro this morning with Steve, Ron, David, Tom, and Anthony.  Stephen coached.

500 swim
4 x 100 drill @ 1:30
4 x 75 kick @ 1:30
4 x 50 easy @ 1:00
4 x 25 @ :30 no breather
4 x 25 @ :30 sprint
4 x 50 @ :45, fast, held :31-:32
4 x 75 kick @ 1:30
4 x 100 @ 1:15, held 1:08-1:09, felt strong
5 x 100 @ 1:20, pulled these and swam them moderate
100 easy

Saturday September 17, 2011

Saw Coldplay at the Austin City Limits (ACL) music festival last night, so I slept in and swam in the outdoor 25 meter pool at Life Time later in the morning.  The concert was incredible; they played several cuts off of their new album and performed a tribute to Amy Winehouse (a cover of Rehab followed by Fix You) which was outstanding.  September and May are the only months of the year that the outdoor pool is suitable for training; the water is very warm during the summer, and they close it down in the winter. 

800 swim, 400 pull
10 x 75 @ 1:30, 25 kick/50 swim
10 x 100 @ 1:30, held 1:20 comfortably
4 x 200 pull @ 3:30, averaged 2:40
100 easy

3900 meters

Monday, September 19, 2011

Friday September 16, 2011

Missed yesterday's practice because of a meeting downtown.  Swam at Nitro this morning with David, Ron, Anthony, Kirk, and Zach.  Tom coached.  We swam a lactate set today, something we have not done in a while.

200 S/K/S/P/S
3 x (2 x 25 kick @ :30/1 x 50 @ :50)
8 x 100, 1-2 @ 1:35, 3-4 @ 1:30, 5-6 @ 1:25, 7-8 @ 1:20, held 1:10 (1650 race pace), felt smooth on these
Main set:
5 x 100 @ 5:00 with 100 active recovery after each one, went 1:03, 1:01, 1:01, 1:00, 1:02; I tried breathing every fourth but my stroke felt choppy, particularly on the second 50 of each repeat
200 easy

Friday, September 16, 2011

Wednesday September 14, 2011

Swam a mostly forgettable IM workout yesterday.  This morning I swam at Nitro with Steve, David, Anthony, Tom, and Zach.  James coached.

600 swim, 400 kick
6 x 100, odds IM @ 1:40, evens free @ 1:15; averaged 1:21 on the IMs, 1:09-1:10 on the free
200 easy
6 x 200, odds pull @ 2:40, evens free @ 2:30; averaged 2:21-2:22 on the pulls, 2:20 on the swims
200 easy
12 x 25 @ :20, strong; averaged :15s and :16s
9 x 50: 1-3 @ :45, 4-6 @ :40, 7-9 @ :35; made 'em
100 easy

Monday, September 12, 2011

Monday September 12, 2011

Swam 4000 yards early yesterday morning at Barton Springs with David and Anthony.  There were only a few other swimmers in the water when we started at 5:30; the sun was just beginning to rise when we finished after 7:00.

This morning I swam at Nitro with Steve, David, Tom, and Zach.  Scott coached and modified one of Stephen's workouts.

300 swim, 200 kick, 300 pull; I started a bit late and swam a straight 600
16 x 25 @ :20
4 x 75 kick @ 1:30
Main set, 2 x through on a :40 base, no additional rest:
25/50/75/100/100/75/50/25; held 1:10 pace or better (1650 race pace)
4 x 75 kick @ 1:30
4 x 50 @ :35, made 'em
100 easy

Saturday September 10, 2011

Missed the morning practice at Nitro because I was at the hospital past midnight.  Swam in the afternoon at Life Time in the indoor 25 meter pool. 

800 swim, 400 pull
15 x 100 @ 1:30, held 1:21, about a second off my usual pace despite having slept for only four hours last night; probably could have swum a few more but I had to answer a page
100 easy

Friday September 9, 2011

Swam at Nitro with Steve, Ron, David, Anthony, and Zach.  Tom coached.
300 swim, 200 kick, 300 pull
4 x (2 x 25 kick @ :30, 2 x 25 swim @ :30, 1 x 100 @ 1:30), averaged 1:10-1:11 on the 100s
Main set:
6 x 250 @ 3:30, held 3:01, 1650 race pace
1 x 100 easy
3 x 250 @ 3:05, made 'em, went 2:55, 3:00, 3:03
1 x 100 easy
1 x 250 fast, went 2:55

Wednesday, September 7, 2011

Wednesday September 7, 2011

Lifted weights last night; thus far I have been able to adhere to a twice weekly schedule for resistance training.  Swam at Nitro this morning with Ron, David, Anthony, Steve, Tom, and Zach.  James coached.

400 swim, 300 kick, 200 pull, 100 swim
6 x 150 @ 2:00 (100 free/50 back), averaged 1:51
8 x 100 kick with fins @ 1:45
12 x 25 @ :20
3 x 100 @ 1:10, made 'em. 
100 easy

Tuesday, September 6, 2011

Tuesday September 6, 2011

I stayed out of the water last Thursday and Friday so that I could shake off a cold; when I have swum through these in the past I have had to deal with a bronchitis that would linger for days.  I did lift weights on Friday afternoon and swam at Life Time on Saturday morning in the indoor 25 meter pool using one of Tom's scy workouts from Nitro.

400 swim, 200 kick, 400 pull
2 x (4 x 50 @ 1:00), breathing 5/4/3/2 times per 50
1 x 400 @ 7:00, went 5:31
5 x 100 pull @ 1:45, descending from 1:19 to 1:13
1 x 400 @ 7:00, went 5:24
2 x 200 @ 4:00 (50 kick/100 swim/50 kick)
1 x 400, went 5:21, which is close to 1500 race pace

On Sunday I swam at Barton Springs with Anthony; we went 4000 yards (10 laps) and went hard on #9 as usual.  On Monday I returned to Life Time and swam in the indoor 25 meter pool again.  I plan to continue swimming 1500s and 1650s in practice throughout the season in preparation for Nationals in the spring.

1500 swim
10 x 100 @ 1:25; made 'em, holding 1:21s, even though I didn't feel that great at first
100 easy 

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

200 SKIPS
6 x 25 fly @ :30
5 x 100 IM @ 1:30, held 1:21
8 x 25 back @ :30
5 x 100 IM @ 1:30, held 1:19-1:20
10 x 25 breast @ :30
4 x 200 pull @ 2:45, breathing 3/5/7/5, averaged 2:21
100 easy

On Sunday I swam at