Tuesday, October 25, 2011

Tuesday October 25, 2011

I missed Saturday's practice because I had a meeting out of town (without access to a pool!).  I swam 4800 at Barton Springs on Sunday morning; my Xterra wetsuit kept me warm, and I was able to complete 12 laps.  Yesterday's practice at Nitro was largely forgettable, as I was feeling pretty sluggish in the pool, possibly due to a lack of sleep.  I lifted weights last night and was a bit sore this morning.  I swam with Steve, Tom, Ron, and David.  Jordan coached.

200 SKIP
4 x (4 x 50), IM order, descending interval
4 x 200 IM @ 3:00, averaged 2:45-2:48; didn't feel great on these
4 x 50 kick @ 1:00, made the interval despite pulling on the lane rope less on the first two
4 x 100 @ 1:15, swam these instead of pulling and averaged 1:10, felt reasonably strong
8 x 50 @ :45, starting in the middle of the pool, averaged :33
100 easy

Hoping that my speed will return when I taper for the San Antonio meet in December (scm).  The line between training hard and overtraining can be tricky to judge. 

Friday October 21, 2011

Swam at Nitro with David, Steve, Anthony, and Zach. Tom coached. Did not perform as well as I would have liked on the main set, but I think that is to be expected at this point in the season.

400 swim, 200 kick, 300 pull
8 x 50 @ 1:00, odds build, evens breath control
Main set:
1 x 100 easy @ 2:00
1 x 100 strong @ 1:30, went 1:10 (which was the pace I wanted to hold for the entire set)
1 x 100 easy @ 2:00
1 x 200 strong @ 3:00, went 2:22 (1:11)
1 x 100 easy @ 2:00
1 x 300 strong @ 4:30, went 3:36 (1:12)
1 x 100 easy @ 2:00
1 x 400 strong @ 6:00, went 4:52 (1:13)
1 x 100 easy @ 2:00
1 x 400 strong @ 6:00, went 4:52
1 x 100 easy @ 2:00
1 x 300 strong @ 4:30, went 3:37
1 x 100 easy @ 2:00
1 x 200 strong @ 3:00, went 2:22
1 x 100 easy @ 2:00
1 x 100 strong @ 1:30, went 1:05, which was my only good swim of the set;
100 easy

Thursday October 20, 2011

Swam at Nitro with Jean, Tom, Kirk, David.  Stephen coached

800 swim, 200 pull
3 x (4 x 100 kick) @ 2:00, first round fly, second round back, third round breast
16 x 55 (feet to flags--two turns) @ 1:00, held :37s (800 race pace)
1 x 200 IM, fast, went 2:37; raced Stefan on this one, caught him on the breast and passed him on the free
100 easy

Wednesday, October 19, 2011

Close!

1 Baker, Dennis G 50 9:28.34 OREG Gil Young Memorial & NW Zone LCM Meet
2 Thomas, Bruce W 54 9:45.52 SCAQ 2011 Southern Pacific Masters Swimming Long Course Championship
3 Thain, Doug A 51 9:45.57 MTSC 2011 U.S. Masters Swimming Summer National Championship
4 Hollett, Peter G 51 9:54.57 NCMS 2011 U.S. Masters Swimming Summer National Championship
5 Brenner, Bill 53 9:57.87 SYSM 2011 U.S. Masters Swimming Summer National Championship
6 Kannegieser, Robert J 54 9:58.50 FINS 2011 IGLA Championships
7 Callahan, Jim 54 10:02.33 UNAT SynergyFest Inaugural Swim Meet
8 Czekala, Steven R 52 10:03.12 FIRE 2011 IGLA Championships
9 Mc Cracken, Bill 50 10:20.05 TVM Pacific Masters Long Course Swimming Championships
10 Strauss, Trip 53 10:27.83 ARKM MARY GRACE TUCKER MEMORIAL MEET
11 Siegel, Craig O 53 10:31.51 NITR South Central Zone Long Course Championship

My 800 free time from Zones had remained in the top ten until this morning when I was bumped to #11 by Trip Strauss.  The guys ahead of me are all very fine swimmers, and I swam a great race, but it is still a disappointment.  When I began swimming Masters in 2003, I had three goals: qualifying for Nationals, winning a medal at short course Nationals, and being ranked in the top ten for my age group.  So far I have achieved two out of three.   

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

300 swim/400 pull
12 x 25 @ :25
Main set:
1 x 50 @ :30, made it
1 x 100 @ 1:35, went 1:14
1 x 50 @ :35
1 x 100 @ 1:30, went 1:13
1 x 50 @ :40
1 x 100 @ 1:25, went 1:12
1 x 50 @ :45
1 x 100 @ 1:20, went 1:11
1 x 50 @ :50
1 x 100 @ 1:15, went 1:09
1 x 50 @ :55
1 x 100 @ 1:10, went 1:07
1 x 50 @ 1:00
1 x 100 @ 1:05, went 1:04

Tough set; I had wanted to hold 1650 race pace on the 100s, but I was happy to descend them as I did. 

3 x 300 kick/swim @ 5:00
100 easy

Monday October 17, 2011

I was in SoCal last week for a medical conference, and I thought I would have access to a lap pool at the overpriced hotel where we were staying.  As it turned out, the 20 yard lap pool had been drained, so I swam in the hotel's main pool, heated to a balmy 85 degrees.  The pool had no lines but measured approximately 27 meters in length.  I would have preferred to swim in the ocean, but there was no beach access before 7 am, and we were in meetings the entire day.  On Wednesday I swam a set of 2 x 1500s, and on Thursday I swam a main set of 15 x 100s on :10 rest (one easy, one hard, one easy, two hard, one easy, three hard, one easy, two hard, one easy, one hard, one easy).  This was actually a challenging set, even without a pace clock. 

On Saturday I swam at Nitro with my daughter, who was home for the weekend, as well as Tom, Anthony, David, and Steve.  Stephen coached.  The main set was 2 x 25, 2 x 50, 2 x 75, 2 x 100, 2 x 125, 2 x 150, 2 x 175, 2 x 200, all on a 1:20 base, no additional rest.  Could not hang on to a 1:10 pace, finishing with 1:50s for the 150s and 2:30s for the 200s, which was disappointing but probably not unexpected because of jet lag.

On Sunday I swam at Barton Springs with David and Anthony.  I tried out my new Xterra Vortex sleeveless wetsuit and really enjoyed it.

This morning I swam at Nitro with Jean, Tom, Ron, Anthony, David, and Steve.  Stephen coached.

500 swim
1 x 300 kick
4 x 50 @ 1:00
4 x 25 @ :30
1 x 500 for time, went 5:58
4 x 25 @ :20
4 x 50 @ :40
1 x 300 pull
4 x 100 @ 1:20, averaged 1:09-1:10, went 1:07 on the last one
100 easy

Monday, October 17, 2011

Monday October 10, 2011

My usual Sunday morning swim at Barton Springs was rained out, so I was unable to try out my new Xterra wetsuit. I decided to swim at Life Time instead and did 15 x 100 @ 1:30, holding 1:20 (1500 race pace). I was definitely feeling depleted of carbs after fasting on Saturday. In the afternoon I lifted weights with my son. I suppose I should not have been surprised that this morning's workout at Nitro was forgettable. The main set was 2 x (1 x 300 @ 4:00, 1 x 200 @ 3:00, 3 x 100 @ 1:30), no additional rest. I went 3:39 and 3:45 on the 300s, 2:27 and 2:31 on the 200s, and 1:11 on the 100s. Felt pretty sluggish, but my HR was only in the 150s.

Friday, October 7, 2011

Friday October 7, 2011

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

400 swim, 200 kick, 300 pull
Transition set:
2 x 100 @ 1:30, held 1:10
1 x 50 kick @ 1:00
4 x 50 @ :45, descend
1 x 50 kick @ 1:00
8 x 25 @ :30, alternate moderate/build
1 x 50 easy
Main set, no additional rest:
4 x 25 @ :45, fast
4 x 100 @ 1:30, held 1:08s and felt strong
4 x 50 @ 1:30, fast; averaged :29-:30
2 x 200 @ 3:00, went 2:21 and 2:19, felt strong on these, too
4 x 75 @ 2:15, fast, averaged :46
1 x 200 easy
3 x 100 @ 3:00, fast, went 1:03, 1:03, 1:02
100 easy

I managed to find "easy speed" today on the moderate ("recovery") 100s and 200s, maintaining 1650 race pace or faster, and was still able to throw down some fast 50s, 75s, and 100s.  I will be off tomorrow for Yom Kippur but plan to swim Sunday at Barton Springs.

Thursday October 6, 2011

Swam at Nitro with Tom, Kirk, Jean, David, Steve, and Todd, who was visiting from Washington. Scott coached using one of Tom's workouts. Very tough IM day.

500 swim, 200 kick, 300 pull
16 x 25 @ :30, four of each stroke
4 x 100 IM @ 1:30, descended from 1:29 to 1:17
12 x 50 @ 1:00, three of each stroke
3 x 200 IM @ 3:00, averaged 2:40
4 x 100, one of each stroke
1 x 400 IM, went 5:26
100 easy

Wednesday, October 5, 2011

Monday October 3, 2011

Swam at Barton Springs yesterday with Anthony; it was a cool morning with a temperature in the upper 50s when we entered the water.  Lifted weights last night with my son at Life Time.  Swam at Nitro this morning with Ron, Tom, Steve, Anthony, David, Zach.  Stephen coached.

400 swim
8 x 50 @ 1:00, alternate kick/swim
8 x 50 @ 1:00, alternate drill/swim
Main set:
2 x 200 @ 2:40, went 2:22 and 2:21
2 x 100 @ 1:30, averaged 1:10
2 x 200 kick @ 3:30
2 x 100 @ 1:30, averaged 1:09
2 x 200 pull @ 2:40, went 2:20
2 x 100 @ 1:30, averaged 1:09
12 x 25 @ :30, odds sprint, evens easy
100 warm down

Friday September 30, 2011

Swam at Nitro with Anthony, Jean, Kirk, Steve, Zach, and David.  Tom coached.

400 swim, 200 kick, 200 pull
3 x 500 @ 7:30, descend, went 6:19, 6:12, 6:00; felt strong on the last one and didn't realize I was going that fast
3 x (2 x 25 kick @ :35/3 x 50 swim @ :45, :40, and :35 by round)
2 x 500, #1 moderate,#2 fast; went 6:18 and 5:59
100 easy

Wednesday October 5, 2011

Swam a fairly strong IM workout yesterday, finishing with 3 x 200 IM @ 3:00; I averaged 2:40 on these.  Didn't sleep well last night.  Swam at Nitro this morning with David, Anthony, Ron, and Steve.  James coached.

600 swim
6 x 100 @ 2:00 kick/swim
20 x 25 @ :20
300 kick easy
Main set, 12 x 100--1 @ 1:10/1@ 1:20/2 @ 1:10/2 @ 1:20/3 @ 1:10/3 @ 1:20; I made only one of the last three on 1:10 and swam the final three "easy" repeats on 1:30 instead of 1:20.  Not a very strong set for me and a bit of a disappointment.
100 easy

Ordered a sleeveless Xterra Vortex wetsuit @ 50% off yesterday so that I can continue swimming at Barton Springs this winter.