Wednesday, November 30, 2011

Wednesday November 30,

Swam at Nitro with Anthony, Steve, David, Zach, Tom, and Anita.  Jordan coached.

300 swim, 200 back, 200 pull, 200 kick
Drop down 50s, beginning @ :50; I made 15 of these (fastest interval was :36)
10 x 75 pull @ 1:15; I swam these and held :52-:53
10 x 50 kick @ 1:00
10 x 25 @ :25, odds easy, evens sprint
100 easy

Still not consistently hitting the repeat times I need to be holding.  Very glad that I am not swimming at Zones this weekend.  Planning to add doubles one or two days/week next month.

Tuesday November 29, 2011

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

200 SKP
10 x 50 kick @ :55, alternated fly/free
10 x 100 @ 1:30, odds IM, evens free; I swam all free and held 1:10-1:11
5 x 100 @ 1:30 pull; I swam these and held 1:10
100 easy

Monday, November 28, 2011

So long, James...

Nitro teammate, coach, and professional triathlete James Cotter has returned to his native New Zealand where he will be training for the next six months.  He will be missed.  I wish him the best of luck and look forward to his return to Austin in the spring.  Last Wednesday was his final day on deck, and as always it was a challenging workout.  I swam with Anthony, David, and Steve.  We swam a short transition set of 8 x 25 followed by the main set which consisted of 4 x (1 x 200 @ 2:30, 2 x 100 @ 1:15, 2 x 50 @ :40).  I struggled through this but made the intervals. 

On Thursday I swam 4000 yards at Barton Springs with David, Anthony, and Scott.  The air temperature was in the upper 50s, but my Xterrra wetsuit kept me warm. 

I swam at Nitro on Friday with David and Jackie.  Tom coached.  The pool was set up long course.  The main set was one that I had suggested--30 x 100 @ 1:40, no additional rest.  I was able to hold 1:23s for all thirty of these, :03 slower than my 1500 race pace but a very strong effort nonetheless.  I would like to swim this set again in a few months.

Yesterday I swam at Life Time in the indoor 25 meter pool.  I had considered swimming at Barton Springs, but a cold front had passed through leaving behind temperatures in the 40s with a strong breeze.  After a warm up and a transition set of 50s, I swam 30 x 50 @ :45, holding :39s, a very solid effort.   

This morning I swam at Nitro with Anthony and David.  Stephen coached.  The focus was on technique, but the workout was still challenging enough.

400 swim, 400 pull, 200 kick, 100 choice
8 x 50 @ 1:05, odds free kick on side, evens back kick on side
10 x 200: 1-5 odds one arm freestyle, evens one arm backstroke @ 3:30; 6-10 odds free @ 2:40, evens back @ 3:30.  I swam 6, 8, and 10 moderate (En2) focussing on technique and averaged 2:30.
100 easy

Wednesday, November 23, 2011

Tuesday November 22, 2011

Saturday's workout was cut short by hospital pages, so I finished with only about 2000 yards.  I swam 4000 at Barton Springs on Sunday with Anthony.  Yesterday's workout was another forgettable one; the main set was 8 x 200 @ 2:45, odds swim, evens pull, and I struggled to keep them under 2:30.  This morning I swam with Steve, Jeff, Kirk, David, and Tom.  Jordan coached.  I felt pretty strong on the last set of 100s, which was encouraging. 

300 swim, 200 kick, 200 pull
4 x (4 x 25 kick @ :30, 3 x 50 swim @ :50, 2 x 100 IM @ 1:30, 1 x 100 strong), IM order, with 1:00 break between rounds
2 x (4 x 100 @ 1:30, pull/swim); I swam all of these and held 1:08s.  I made a stroke correction which was suggested by Doug Russell, an age group coach at Nitro and Olympic gold medalist in the 100 fly in Mexico City (beating Mark Spitz).  Apparently I was shortening my stroke on my left side and hadn't realized I was doing that. 
100 easy

Tuesday, November 22, 2011

Friday November 18, 2011

Yesterday was an IM workout which I swam at an aerobic/recovery pace for the most part.  This morning the Nitro pool was set up long course.  I swam with Anthony, Rachel, and Jackie.  Tom coached. 

300 swim/200 kick/300 pull
16 x 50 @ 1:00, odds streamline kick/free, evens free build
Main set:
6 x 50 @ :50
4 x 50 @ :45
2 x 50 @ :40, missed the interval on these but kept going
2 x 50 easy @ 1:15
2 x 50 fast @ 1:30
2 x 50 easy @ 1:15
1:00 rest
4 x 100 @ 1:35
3 x 100 @ 1:30
2 x 100 @ 1:25, made 'em
1 x 100 easy @ 3:00
1 x 100 fast, went 1:15
1 x 100 easy

Wednesday, November 16, 2011

Wednesday November 16, 2011

Swam at Nitro with David, Anthony, Steve, and Zach. James coached.

300 SKP
8 x 25 @ :30, odds free/evens fly (2 breaths)
Main set, 5 x 500 (broken), easy 50 and 1:00 rest between each one
10 x 50 @ :45, held :35
5 x 100 @ 1:30, held 1:10
2 x 200 @ 2:40, went 2:23, 2:25, 1 x 100 @ 1:30, went 1:10
8 x 25 @ :30, 1 x 200 @ 2:40, went 2:23, 1 x 100 @ 1:30, went 1:09
2 x 250 @ 3:10, made 'em
100 easy

I could not hold a 1:10 pace throughout the entire set, but it was still a solid effort.

Tuesday, November 15, 2011

Tuesday November 15, 2011

Saturday's workout was forgettable, as was today's.  I did swim 4800 at Barton Springs on Sunday and felt pretty strong.  Then I lifted weights in the afternoon at Life Time with my son.  I spent the rest of the weekend cleaning out our garage, so by Monday morning I was toast.  I have really lost the edge that I had a few weeks ago before my bout of bronchitis and do not plan to swim in any scm meets this winter.  I am considering swimming "doubles" on Tuesdays and Thursdays to prepare for the 1650 and to regain my mojo. 

Here was today's workout: 

200 SKIP
8 x 150 @ 2:10, written as 50 free/50 stroke, IM order/50 free; I did four of these, all free, holding 1:51 which was not a very strong effort, but my HR was only 144
12 x 75 @ 1:15, written as 25 free.25 stroke/25 free; I swam the first six free/fly/free and the last six all free (holding :53, again not a very strong effort)
2 x (4 x 50 kick @ 1:00), no fins
100 easy

After work I swam another 1700 meters at Life Time:

400 swim, 400 pull
8 x 100 @ 1:30, held 1:22, off my usual pace by :02
100 easy

Friday November 11, 2011

Swam at Nitro yesterday with David and Tom, next to Kirk and Zach.  Stephen coached.   I modified the workout, replacing IM repeats with free.

500 swim
3 x (1 x 100 DPS @ 1:40,1 x 100 with strong kick @ 1:40, 1 x 100 @ 1:15)
20 x 25 @ :40, dolphin kick, odds underwater
12 x 100, odds @ 1:20--held 1:10, evens @ 1:30--held 1:12
2 x 200 pull
200 easy

This morning the pool was set up longcourse.  Tom coached.  I shared a lane with Anthony and Jill.  Still not 100% but feeling stronger every day.  I plan to resume lifting weights this weekend.

400 swim, 200 kick, 300 pull
4 x (1 x 50 kick @ 1:20, 2 x 50 swim @ :55)
Main set, no additional rest:
4 x 50 @ :45
1 x 200 @ 3:20, went 2:55 but felt smooth
4 x 50 @ :50
1 x 200 @ 3:10, went 2:55
4 x 50 @ :55
1 x 200 @ 3:00, went 2:54
4 x 50 @ 1:00
1 x 200 @ 2:50, went 2:45
4 x 50 @ 1:05
1 x 200 fast, went 2:41
100 easy

Wednesday, November 9, 2011

19:19

Finally back in the water after a bout of bronchitis that lingered for several days, effectively ending my scm season.  I had planned to swim at Palo Alto in December but have now decided to focus instead on Nationals in the spring.  I will be training for the 1650 and have set a goal of 19:19 which translates to a 1:10 pace.  My Masters PB is a 19:55.13 (wearing a full body Blue Seventy) in February of 2010; however, my lcm 800 free last summer was :09 below a 20:00 pace for the 1500, which converts to a 19:18.  I will continue to lift weights twice weekly but with an emphasis on maintaining rather than adding signficant strength, as recommended by Maglischo in his chapter on training distance swimmers in Swimming Fastest.  I also plan to eliminate most if not all of the IM sets, using this time to swim recovery (aerobic/En1) freestyle instead.  Here was Tuesday's workout:

1000 swim
1 x 400 swim, strong/easy by 50
4 x 100 @ 1:40, averaged 1:16 (En2)
1 x 300 swim, strong/easy by 75
4 x 50 @ 1:00
1 x 200 kick
1 x 100 strong
4 x 25 easy

This morning I swam at Nitro with David, Steve, Anthony, Zach, and Tom.  James coached.  I decided not to lift weights last night and I was glad that I hadn't.  I am trying to be patient this week rather than risk injury after a week out of the water.

400 swim
4 x 200 @ 2:45, averaged 2:31 (En2), felt pretty smooth
16 x 25 @ :20
Main set, with an emphasis on sprinting:
4 x 100 @ 1:45, 25 fast/75 easy, 35 fast, 65 easy, 100 fast; went 1:12, 1:11, 1:10, 1:05
1 x 50 easy
4 x 75 @ 1:20, 75 easy, 25 fast/50 easy, 50 fast/25 easy, 75 fast
1 x 50 easy
4 x 50 @ 1:00, 50 easy, 8 strokes fast then easy, 10 strokes fast then easy, 50 fast, went :30
1 x 50 easy
4 x 25 @ :40, similar to the 50s
200 easy

Tuesday, November 8, 2011

Friday October 28, 2011

I missed practice on Wednesday, then swam at Life Time yesterday morning in the indoor 25 meter pool because I had a meeting downtown.  I went 3300 meters; my main set was 15 x 100 @ 1:30, holding 1:20.  This morning I swam at Nitro with Steve, David, Zach, and Anthony.  The day off Wednesday, though unintended, seemed to help, since I felt very strong today.

300 swim, 200 kick, 300 pull
2 x (5 x 25 @ :25, 5 x 25 @ :20)
Main set #1:
6 x 200 @ 2:50, 2:40, 2:30, 2:40, 2:50; I averaged 2:24 on all six, which is a bit slower than 1650 race pace
100 easy
Main set #2:
10 x 100 @ 1:30, 1:25, 1:20, 1:15, 1:10, 1:15, 1:20, 1:25, 1:30; averaged 1:09-1:10 on the first five, then went 1:12, 1:11, 1:10, 1:10, 1:07
100 easy