Monday, December 31, 2012

Monday December 31, 2012

Swam at UT in the main pool with Kristy and Larry.  The pool was set up long course, which was a surprise.  Whitney coached.

Warm up:
300 swim/100 kick/300 pull/100 IM
Main set:
8 x 150, 1-2 @ 2:20, 3-4 @ 2:15, 5-6 @ 2:10, 7-8 @ 2:05; made all of them (first time ever on 2:05, I believe).  Tough set right after warm up. 
1 x 800 kick with fins, swimming the fourth and the eighth 100 with only eight breaths (made it on the last one)
8 x 150 pull, buoy only, same intervals
1 x 800 swim with fins as 2 x (fly/free, back/free, breast/free, free/free, by 100)
4 x 50 @ 1:00 as 12.5 fast/12.5 easy

5000 meters

Saturday, December 29, 2012

Saturday December 29, 2012

Swam at UT in the diving well with Larry, Kristy, Brad, and Pat. Whitney is still out of town but left the workout for us.  Chris coached.

Warm up:
2 x (200 swim/50 kick/50 non-free)
Main set:
5 x 500, descend, 1:00 rest (7:30 interval); went 6:21, 6:11, 6:01, 5:58, 5:49 (practice PB)
4 x 400 pull, descend, 1:00 rest (6:00 interval); went 5:08?, 4:55, 4:45, 4:35
3 x 300 kick, 1:00 rest; I was toast after the 400s

5600

Friday, December 28, 2012

Friday December 28, 2012

Skipped practice this morning because I needed to catch up on some work, but I actually trained pretty hard this week despite the holiday and probably needed a day off anyway.  On Monday I swam at Nitro with David and Stefan because UT was closed; we had a very good practice that morning:

Warm up:
1000 SKIPS
Main set (one of my favorites):
4 x (4 x 150), round 1 @ 2:20, round 2 @ 2:10, round 3 (pulling with a buoy only) @ 2:00, and round 4 @ 1:55.  Swam 100 easy between rounds.  Held 1:47s on the first two rounds, 1:45s on the third round, and 1:44-1:45 on the fourth round, a PB on that interval.

3800 yards

Wednesday was a 5000 yard IM workout at UT.  Yesterday I swam in the main pool with Jared and Christina, next to Larry and Sharon.  Whitney is off this week, so Chris coached. 

Warm up:
2 x (300 swim/50 right arm/50 left arm/300 pull/50 kick on right side/50 kick on left side)
Main set #1:
2 x (4 x 50 @ :40/3 x 50 @ :35/2 x 50 @ :32.5/1 x 50 easy @ 1:00); I didn't make the 50s on :32.5.
1 x 1200 pull, build by 400s.  I used a buoy, no paddles, and went 5:00, 4:55, and 4:45.
Main set #2:
4 x (4 x 50 kick with fins @ :40/1 x 50 swim with fins @ :35)
8 x 25s @ :30, IM order, odds drill, evens fast
100 easy

5100 yards

Saturday, December 22, 2012

Saturday December 22, 2012

Swam at UT in the main pool with Kristy and David.  Whitney coached.

Warm up:
4 x 150
4 x 100
4 x 50
Main set:
12 x 100 @ 1:15 ("best interval"), went second and held 1:10, my best set yet on that interval
11 x 25 fly @ :30
10 x 100 @ 1:15, led the lane and made 'em but faded toward the end
9 x 25 back
8 x 100 @ 1:15, pulled these with a buoy and averaged 1:10
7 x 25 breast
6 x 100 @ 1:15, averaged 1:11-1:12
5 x 25 kick
4 x 100 @ 1:15, averaged 1:10-1:12
3 x 25 free
2 x 100 @ 1:15, went 1:10-1:11
1 x 25 free
100 easy

6400 yards--a total of 42 x 100 @ 1:15

Fast Friday December 21, 2012

Missed practice yesterday due to an early meeting which I probably could have skipped. Swam at UT this morning in the main pool with Kristy and Jared. Whitney coached.

Warm up:
500 as 125 free/25 fly
400 pull as 75 free/25 back
300
200 IM as 25 drill/25 swim
100 as 12.5 fast/12.5 easy
Main set:
5 x 100 @ 2:00, felt tight and held 1:06
500 easy
4 x 100 @ 2:00, held 1:04
400 easy
3 x 100 @ 2:00, held 1:05
300 easy
2 x 100 @ 2:00, held 1:03
200 easy
1 x 100 fast, from a dive off the deck; both of my calves cramped but I still went :59
100 easy

4500

Wednesday, December 19, 2012

Wednesday December 19, 2012

Swam at UT in the main pool this morning with David and Ned. Whitney coached.

Warm up:
6 x (1 x 100 free/50 IM, 1 x 25 fast with one breath)
Main set:
4 x (4 x 200 or 250 @ 3:00/4 x 50 or 75 @ 1:00, IM order by round/1 x 50 easy); swam
200s and averaged 2:23-2:24 in rounds 1, 3, and 4, held 2:21 on round 2 which was a strong effort after the 50s fly, and went 2:20 on the very last 200.

5350

Yesterday was an IM workout, with a main set of 4 x (10 x 50 @ 1:00), fly/back, back/breast, breast/free, and free by rounds, holding best average within each round. Between rounds one swimmer in each lane swam a fast 100 fly, back, breast, or free. I volunteered for the 100 fly and went 1:09 (:33/:36), which is probably a practice PB.

Monday, December 17, 2012

Monday December 17, 2012

I missed Saturday's practice at UT due to call responsibilities, but I lifted moderate weights that evening and then swam the following morning on my own at Life Time in the indoor 25 meter pool. 

Warm up:
600 swim, 400 pull
Main set:
28 x 100, 1-10 @ 1:40 (swam these moderate and averaged 1:22), 11-20 @ 1:30 (felt strong on these and held 1:19, my best set on this interval), 21-28 pull (buoy only) @ 1:25 (held 1:19).  I rested for about 2:00 after #10 and #20.
100 easy

3900 meters

This morning I swam at UT in the main pool with Joe and Kristy.  Whitney coached.

Warm up:
300 swim, fingertip drag
200 as 100 kick on right side/100 swim right arm only
300 pull
200 as 100 kick on left side/100 swim left arm only
Transition set:
6 x (1 x 100 with 8 breaths/75 build/50 kick/25 fast, :15 rest between repeats)
Main set:
2 x (1x 300/3 x 100/1 x 200/2 x 100), 1:15 base, 50 easy @ 2:00 between rounds.  I swam the first round, leading my lane, and went 3:36/1:10s/2:24/1:10s, my best effort yet on that interval.  I pulled the second round (buoy only) behind Joe and went 3:33/1:09s/2:21/1:09s.
16 x 25 @ :30, odds kick, evens swim with one breath
100 easy

5000 yards

Friday, December 14, 2012

Fast Friday, December 14, 2012

Missed Tuesday's practice because of an early morning consult at the hospital.  On Wednesday I swam a 4800 yard IM workout, then yesterday swam a main set consisting of 20 x 100 @ 2:00 with fins, odds swim, evens kick, holding best average (1:01-1:02 on the swim repeats).  This morning I shared a lane with Keith, Dick, and Kristy in the main pool at UT.  Whitney coached.

Warm up:
500 swim
400 pull
300 IM (kick/drill/swim)
200 pull
100 IM (12.5 fast/12.5 easy)
Main set:
1 x 500 fast on 15:00; went 5:51, a practice PB, but felt pretty tight.  This was a full eight seconds faster than I swam at Senior Games in San Antonio last spring.  Swam an easy 200 after.
1 x 400 kick, fast; went 8:10 (we were not allowed to use our arms or pull on the lane rope).  Swam an easy 100 after.
1 x 200 fast, went 2:13 (1:05/1:08) and felt pretty strong.  I believe that I could have gone 2:10 from a dive, which would have been a practice PB.
100 easy

3000 (there was more, but I had to leave for another meeting)

Monday, December 10, 2012

Monday December 10, 2012

Swam at UT in the main pool with Kristy, Larry, and Sharon.  Whitney coached.

Warm up:
400 as 75 free/25 back
8 x 25, odds free one breath, evens fly
400 as 75 free/25 breast
Main set:
3 x (50/100/150/200/200/150/100/50), round 1 on 1:20 base, round 2 pulling on 1:20 base, round 3 on :35/1:15/1:55/2:35, with 16 x 25 kick between rounds.  Didn't seem to have a lot of speed today so I swam this as an aerobic En2 set and wasn't really that tired when I finished.  Some days are like that.
8 x 25 no breath

5000 yards

Saturday, December 8, 2012

Saturday Decrmber 8, 2012

Swam at UT in the diving well with Larry and Sharon.  Whitney coached.

Warm up:
4 x (100 free/25 stroke/25 no breath/100 pull)
Main set, dropping :02/100 each round:
1 x 1000 @ 75%, went 12:45 (1:16)
4 x 25 kick
1 x 800, went 9:54 (1:14)
4 x 25 kick
1 x 600, went 7:10 (1:12)
4 x 25 kick
1 x 400, went 4:33, a practice PB by :07 (1:08)!  Split it 2:14/2:19.
4 x 25 kick
4 x (1 x 125 @ 135/1 x 100 IM @ 1:35/1 x 25 easy @ :30)

5200

Friday, December 7, 2012

Fast Friday December 7, 2012

Swam at UT in the main pool with Larry, Kristy, and Sloan. Whitney coached.

Warm up:
1000 as 150 free/25 fast/25 easy kick
Main set #1:
Drop down 50s beginning at 1:00, made it as far as :33
Main set #2:
20 x 100 @ 2:00 holding a pace equal to twice the fastest 50 from the drop down set. I swam 15 of these before I had to leave for work and held 1:05. Felt strong and really wanted to stay and finish the set.

3800

Thursday, December 6, 2012

Thursday December 6, 2012

Swam at UT in the diving well with Larry, Sharon, and Joe.  Whitney coached.  I was still a bit sore after yesterday's 5000 yard IM workout, so I took a couple of Aleve before practice, something I have been trying to avoid after reading a negative article about NSAIDs earlier in the week.  On a positive note, the former teammate who back in August posted the photo of Hitler on my facebook wall apparently decided not to swim with Longhorn Masters after all.  As Whitney wrote one day on the white board, the only i in team is the one in the a-hole.  Life is good.

Warm up:
300 swim, 200 kick with fins. 300 pull, 200 IM with fins
Main set:
10 x 100 @ 1:30 (we had our choice of repeat distances on this interval; one of the faster lanes swam some 125s); cruised these and held 1:15
50 easy
10 x 100 @ 1:20; cruised these and held 1:12
50 easy
10 x 100 @ 1:10; pulled these (buoy only) and made them for the first time in decades, touching right at 11:40.  I was overtaking our lane leader toward the end, so I pushed off under the lane rope and kept swimming in the next lane.
10 x 75 @ 1:00--I swam an easy 200 instead because I had to leave for work

4300 yards in 68 minutes

Wednesday, December 5, 2012

Wednesday December 5, 2012

Arrived at the UT swim center well rested this morning thanks to one of my partners who offered to take call for me last night (I had just completed a long stretch of call, 11 nights out of the past 14).  Amazing what a night off can do for you.  Shared a lane in the main pool with Larry, Joe, and John.  Whitney coached.

Warm up:
75 free/25 stroke/75 free/25 kick for 15 minutes, went 1000
Main set:
12 x 150 @ 2:15 as 1-3 50 fly/25 back/50 breast/25 free, then 4 x 25 fly @ :30; 4-6 25 fly/50 back/25 breast/50 free, then 4 x 25 back @ :30; 7-9 25 fly/50 back/75 breast, then 4 x 25 breast @ :30; 10-12 25 fly/25 back/25 breast/75 free (descended from 1:56 to 1:53), then 4 x 25 free @ :25
Additional set:
4 x 400 @ 5:45 as #1 25 fly/25 free, #2 25 back/25 free, #3 25 breast/25 free, #4 pull--left :05 behind Larry and went 4:33 with a pull buoy only, another practice PB!
8 x 25 with fins, odds underwater with no breath, evens fast
100 easy

5100 yards

Tuesday, December 4, 2012

Tuesday December 4, 2012

Swam in the main pool at UT with Larry, Joe, Jared, David, and Ricardo.  Whitney coached.

Warm up:
500 free (75 swim/25 kick)
400 breast (75 swim/25 kick)
300 back (75 swim/25 kick)
200 fly (75 kick/25 swim)
100 IM
Main set:
4 x (10 x 25 @ :30), IM order
500 pull, buoy only; left :05 behind Larry and went 5:47, a practice PB!
40 x 25 @ :30, odds fast stroke (I did fly), evens free with one breath; swam 16 of these before I had to leave for work.

3400

Monday, December 3, 2012

Monday December 3, 2012

Left practice early on Saturday due to an emergency case at the hospital.  Swam 3100 yards before I was paged; the main set was 5 x 350 @ 5:00 (we had our choice of repeat distances on that interval), and I descended them from 4:29 to 4:11.  This morning I swam in the diving well at UT with Kristy and Sloan.  Whitney coached.

Warm up:
3 x (100 swim/100 reverse IM/50 kick/50 with three breaths)
Main set:
3 x 800, 1:00 rest, broken :15 at the 400, #1 swim (went 4:57/4:54), #2 pull (4:42/4:39), #3 swim with fins (4:43/4:42)
8 x 125 @ 1:40 as 100 @ 1:10/25 @ :30, made 'em
14 x 50 as 1 fast @ :35/1 easy kick @ 1:10/2 fast @ :35/1 easy kick @ 1:10/3 fast @ :35/1 easy kick @ 1:10/4 fast @ :35/1 easy kick @ 1:10

5000

On Saturday evening we found Ryan Lochte outside of the swim center, and he was kind of enough to be photographed with my son and I.  Very cool. 

Friday, November 30, 2012

Fast Friday November 30, 2012

Swam at UT in the main pool with Joe and Kristy, next to David, Keith, Todd, Ande, and Chris.  Whitney coached.

Warm up:
3 x (200 swim/150 pull/100 kick/50 with six fast strokes off each wall)
Main set:
4 x (50 fast from a dive/50 easy/100 fast from a dive/400 easy); averaged :27-:28 on the 50s, 1:00-1:01 on the 100s and went :59 high on the last one

3900

Thursday, November 29, 2012

5 at 5

5,000 yards at 5am, that is.  The Masters practice at UT began at 5am this morning because the facility is hosting USA Swimming Winter Nationals through Saturday.  Myrtha Track-Start blocks had been installed for the meet, and Omega touch pads were in place.  Shared a lane with Joe, next to Larry and Jason.  Whitney coached.  Attendance was a bit sparse because of the early hour.  It is hard not to be inspired to swim fast when you are in the same pool that will be occupied by Ryan Lochte, Missy Fanklin, and Nathan Adrian, among others, and your coach, an Olympic gold medalist herself, is standing over your lane shouting words of encouragement.

Warm up:
300 drill, 100 kick, 300 pull, 100 kick, 300 drill, 100 kick
Main set #1:
1 x 100 @ 1:10
100 easy
2 x 100 @ 1:10
100 easy
3 x 100 @ 1:10
100 easy
4 x 100 @ 1:10, made 'em!  Focused on strong walls and keeping my stroke together and touched right at 4:40. 
100 easy
Main set #2:
1 x 200 @ 2:25
200 easy
2 x 200 @ 2:25
200 easy
3 x 200 @ 2:25
200 easy
4 x 200 @ 2:25, made 'em (2:19/2:20/2:21/2:24)
200 easy

5400


Wednesday, November 28, 2012

Wednesday November 28, 2012

Swam at UT in the main pool with Sloan and Dick.  Whitney coached.  Myrtha Track-Start blocks had been installed for USA Swimming Winter Nationals this weekend, so we were able to practice track starts today.  After nearly five decades, I have finally abandoned the grab start.

Warm up:
150 swim/100 fly drill
150 swim/100 back drill
150 swim/100 breast drill
150 swim/100 IM
Main set #1:
6 x 100 IM @ 1:30
6 x 75 fly/back/breast @ 1:10
6 x 50 fly/back @ :45
6 x 25 fly @ :30
1 x 1000 as 50 fast/50 easy/100 fast/100 easy/150 fast/150 easy/200 fast/200 easy
Main set #2:
4 x 100 reverse IM @ 1:30
4 x 75 free/breast/back @ 1:10
4 x 50 free/breast @ :45
4 x 25 free @ :25
1 x 500 pull as 25 easy/25 one breath (made 'em)

5000 yards

Tuesday, November 27, 2012

Tuesday November 27, 2012

Swam this morning at UT in the main pool with Katie, Mary, and David.  The bulkheads were in place with two 25 yard courses in preparation for short course nationals this weekend.  Whitney coached.

Warm up:
600 as 4 x 100 free/50 IM
200 IM kick
400 as 50 free/50 IM
Main set:
9 x 25 fly @ :25
1:00 rest
1 x 25 fly, fast
1 x 100 easy
9 x 50 breast @ :50
1:00 rest
1 x 50 breast, fast
1 x 100 easy
9 x 75 back @ 1:10, averaged :58-:59
1:00 rest
1 x 75 back, fast, went :56
1 x 100 easy
9 x 100 free @ 1:20--only had time for five of these before leaving for work but felt very strong and held 1:08s

3500

Monday, November 26, 2012

Monday November 26, 2012

Swam at UT this morning in the main pool with Larry, Joe, Kristy, and Sloan.  This is a good group of lane mates, as we work very well together.  Whitney coached. 

Warm up:
3 x (150 swim/100 pull/50 kick)
Main set #1:
12 x 100 @ 1:35 as 4 x (1 x 100 @ 70%/1 x 100 @ 80%/1 x 100 @ 90%); averaged 1:14/1:10/1:07
1 x 1200 with fins (a mix of drill, kick, and swim), very tiring
Main set #2:
12 x 50 @ :45 as 4 x (1 x 50 @ 70%/1 x 50 @ 80%/1 x 50 @ 90%); averaged :35/:33/:31
1 x 1200 pull, buoy only, negative split with :30 break at the 600; went 7:27/7:04
200 easy

5300

Saturday, November 24, 2012

Saturday November 24, 2012

Swam at UT in the main pool with Joe, Katie, and Guy, next to Larry, Dick, Jason, and Sharon. Whitney coached.

Warm up:
4 x (150 swim/25 KRLS IM order)
Main set:
12 x 400 @ 5:30
1-4 as 75 free/25 back, descended to 4:58
1:00 rest
5-8 pull (buoy only), descended to 4:39
1:00 rest
9-12 as 100 fast/300 aerobic, 200 fast/200 aerobic, 300 fast/100 aerobic, 400 fast, went 4:48 on the last one (couldn't hold on to a 1:10 pace but did keep my stroke together)
200 easy

6,000 yards

Friday, November 23, 2012

Fast Friday November 23, 2012

UT was closed yesterday so I joined my former Nitro teammates for an early morning practice followed by coffee at Starbucks.  It was great swimming with David, Tom, James, Anthony, Scott, and Larry, among others.  This morning I swam at UT in the main pool with Larry, Keith, Kristy, and Katy.  Whitney coached.

Warm up:
4 x (175 free/25 fast/75 kick/25 stroke)
Main set:
1 x 100 fast off the blocks, went 1:00
100 easy
10 x 100 @ 2:00, holding within :05 of the fast repeat; held 1:05
100 easy
10 x 100 @ 2:00, held 1:04-1:05, went 1:02 on the last one
100 easy
1 x 100 fast off the block, went 1:00
200 easy

3900

Wednesday, November 21, 2012

Wednesday November 21, 2012

Swam at UT in the main pool this morning with Chris, Ned, Larry, and Jeff, next to Kristy, David, Sloan, Keith.  We shared the pool with the UT men's team; it is easy to be motivated to swim fast under those conditions.  Whitney coached.

Warm up:
400 swim, 50 free/50 IM
300 pull
200 drill
100 reverse IM
Main set:
1 x 100 fast @ 2:00
1 x 100 easy
2 x 100 fast
1 x 100 easy
3 x 100 fast
1 x 100 easy
4 x 100 fast
1 x 100 easy
5 x 100 fast
1 x 100 easy
Held 1:04-1:05 on the fast repeats; felt strong and was able to keep my stroke together throughout the set
1 x 50 fast @ 1:00
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
Held :30-:31
100 easy

4100

Monday, November 19, 2012

Monday November 19, 2012

Swam at UT in the diving well with Larry and Sloan, next to Kristy, Joe, Keith, and Jeff.  Whitney coached.

Warm up:
2 x (200 swim/50 IM/200 pull/50 kick)
Main set :
20 x 200 @ 2:40 as
1-4 @ 70%, held 2:31
1:00 rest
5 fast, went 2:17
100 easy
6-9 @ 75%, held 2:28
1:00 rest
10 fast, went 2:18
100 easy
11-14 @ 80%, held 2:26
1:00 rest
15 fast, went 2:15
16-19 @ 85%, pull (buoy only), held 2:24
1:00 rest
20 fast, went 2:17
100 easy

5400

Sunday, November 18, 2012

Saturday November 17, 2012

Swam at UT in the main pool with Jason, Kristy, and Joe.  Whitney coached.

Warm up:
2 x (200 free/150 back pull/100 IM kick/50 free with three breaths)
Main set:
12 x 300 @ 4:00 as
1-3 held 3:45
4 x 25 fly @ :30,6 strokes fast
1:00 rest
4-6 went second behind Jason and averaged 3:35
4 x 25 back
1:00 rest
7-9 pull, buoy only, averaged 3:27
4 x 25 breast
1:00 rest
10-12 moved over a lane with Katie and led, holding 3:35, a practice PB for a set of 300s on that interval
4 x 25 free @ :30
Final set:
4 x 150 @ 2:30 with fins as 100 kick/25 fast/25 underwater (made 'em)
100 easy

5700

Friday, November 16, 2012

Fast Friday November 16, 2012

Swam at UT this morning in the main pool with Larry, Sloan, Kristy, and Jared.  Whitney coached.

Warm up:
4 x (150 swim/25 6 strokes fast/25 easy/25 fast/25 kick)
Main set:
2 x (4 x 50 @ 1:00, 200 race pace/300 easy/5 x 100 @ 2:00, 500 race pace/300 easy); went 2:04 and 5:27 for the cumulative 200 and 500 times on round one, 2:00 and 5:20 (1:05. 10:04, 1:04, 1:03, 1:04) on round two
1 x 200 or 500 off the blocks for time; I chose the 200 option and went 2:11 (1:03/1:08), a very good time for me and :01 faster than last time.  My goal is 2:09 (1:03/1:06) in practice.
200 easy

Yesterday I swam in the main pool at UT with Jim, Larry, and Jared.  Our main set was the following:
2 x 100 @ 1:20
2 x 100 @ 1:15
2 x 100 @ 1:10, made 'em
2 x 75 @ 1:05
2 x 75 @ 1:00
2 x 75 @ :55
1 x 800 pull, buoy only, DPS (averaged 14/length)
1 x 100 @ 1:20
1 x 100 @ 1:15
1 x 100 @ 1:10
1 x 100 @ 1:05, touched at 1:06 and pushed off again
1 x 75 @ 1:00
1 x 75 @ :55
There was another 800 with fins, but I had to leave for work.

Wednesday, November 14, 2012

Wednesday November 14, 2012

Swam at UT in the main pool with Dick and Jeff.  Whitney coached.

Warm up:
400 as 50 free/50 IM
300 as 100 kick/100 IM/100 kick
200 as 50 free/50 IM
100 IM
Main set:
10 x 50 @ :45, fly/free
8 x 75 @ 1:05,  back/free/back
6 x 100 @ 1:30, breast/free.breast.free
4 x 125 @ 1:50, 100 free fast/25 kick, held 1:04-1:05 (below 500 race pace)
1 x 1000 with fins as 100 kick/25 swim fast
1 x 800 pull, buoy only, build by 200; I negative split this 4:57/4:43 which was a very strong effort for me

5000

Tuesday, November 13, 2012

Tuesday November 13, 2012

Swam at UT in the main pool this morning with Larry, Jared, Sharon, Jason.  Whitney coached.

Warm up:
2 x (200 free/100 IM kick/200 pull/100 IM drill)
Main set:
4 x (4 x 25/3 x 50/2 x 75 IM order by round @ :25 base/1:00 rest/1 x 100 IM order by round, fast/1:00 rest/1 x 500, descend by round); I stayed for two rounds and part of a third before leaving for work and went 6:19 and 6:08 for the 500s.  We swam the third round on a :30 base/25 for the breast repeats.  This was a 4000 yard main set which I would have liked to finish as I was feeling strong on the 500s.

Monday, November 12, 2012

Monday November 12, 2012

There was no practice at UT on Saturday because of the football game, but I was able to swim on Friday for the first half of the workout before leaving to attend an early meeting.  Warm up was 1200 yards followed by 10 x 100 @ 2:00 @ 80% (held 1:10s, HR = 132); we then swam a fast 100 off the blocks, and I went :58, a practice PB without a tech suit.  I couldn't stay for the rest of the workout, which consisted of 8 x 100 @ 2:00 @ 85% followed by another fast 100, then 6 x 100 @ 2:00 @ 90% followed by one final fast 100.  I was on call this weekend and considered swimming at Life Time but chose to nap during my free time instead.  I am really making an effort to get more sleep these days, and I believe that it is paying off.

This morning I swam at UT in the diving well with Sloan, Joe, Sharon, and Kristy.  Whitney coached.

Warm up:
2 x (200 swim/50 right arm/50 left arm/50 kick/200 pull), or something similar
Main set:
4 x 150 @ 2:00, held 1:46
50 right arm/50 kick on right side
4 x 100 @ 1:20, held 1:10
50 left arm/50 kick on left
4 x 50 @ :40
1 x 100 IM, technique
1 x 800 with fins, every fourth lap fast
4 x 150 @ 2:00, pulled these and held 1:44
50 right arm/50 kick on right
4 x 100 @ 1:15, held 1:10s
50 left arm/50 kick on left
4 x 50 @ :35
1 x 100 IM, technique
1 x 800 with fins, every fourth lap fast

5700 yards

Thursday, November 8, 2012

Thursday November 8, 2012

Missed yesterday's practice due to an early meeting.  Swam this morning at UT in the main pool with Larry, Jared, Heidi, Joe, and Katie.  Whitney coached.

Warm up:
2 x (250 swim, fingertip drag/100 kick on side/250 pull, catch up)
Main set, with each lane choosing the appropriate distance for the repeats in each round:
4 x 75 @ 1:00, held :50-:51
50 kick easy
4 x 150 @ 2:00, held 2:46
50 kick easy
250/225/225/250 @ 3:00, pulled this round (buoy only) and went 2:48 on the last 250, a practice PB
50 kick easy
4 x 300 @ 4:00--had to skip these and leave for work, so I swam an easy 200 instead

3400

Tuesday, November 6, 2012

Tuesday November 6, 2012

Swam at UT in the main pool with Larry, Mary, and Joe.  Whitney coached.

Warm up:
5 x (100 free/50 IM.50 kick)
Main set:
4 x (8 x 25 or 50 @ :40 IM order by round/1 x 200 free strong @ 3:00/1 x 100 IM @ 2:00 strong/1 x 50 kick @ 1:00 strong/1 x 50 easy); went 2:18, 2:15, 2:13, and 2:13 on the 200s swimming second in our lane behind Larry and felt very strong
There was an 800 pull after this but I had to leave for work.

3400

Monday, November 5, 2012

Monday November 5, 2012

Swam at UT in the diving well this morning with Kristy and Joe, next to Larry and Sharon.  I led my lane for the entire workout.  Practice started at 5:00.  Whitney coached.  The water was a bit warm, and I felt sluggish.

Warm up:
400 swim (75 free/25 breast kick)
200 pull
400 swim (75 free/25 fly kick)
Main set:
16 x 100, 1-4 @ 1:25, 4-8 @ 1:20, 9-12 @ 1:15, 13-16 @ 1:10; did not make any on 1:10 and swam them on 1:15 instead
100 easy
400 kick with fins
8 x 200, 1-2 @ 2:40, 3-4 @ 2:35 (pulled these with paddles and a buoy), 5-6 @ 2:30, 7-8 @ 2:20 (pulled these with a buoy); made them all and raced Larry on the last two, finishing at the same time
100 easy
400 kick with fins

5200 yards

I would like to try the 100s on 1:10 again under better conditions. 

Saturday, November 3, 2012

Saturday November 3, 2012

Swam at UT with Heidi, Joe, and Sharon, next to Larry, Ande, and Pat.  Whitney coached.

Warm up:
4 x 200 free/50 stroke IM order
Main set:
4 x 25 @ :20
100 kick
4 x 50 @ :40
100 IM drill
4 x 100 @ 1:15, held 1:10 and felt smooth
100 kick
4 x 200 @ 2:30 pull, held 2:20
100 IM drill
4 x 400 @ 4:55, made the first two and went 4:48 & 4:51, then totally ran out of gas and swam the last two on 5:05
100 kick
1 x 600 with fins

5200

Friday, November 2, 2012

Fast Friday November 2, 2012: That's what I'm talking about!

Swam at UT in the main pool with Kristy, Jared, and Joe, next to Larry on one side and Tyler, Ned, Jeff, and David on the other.  Whitney coached. 

Warm up:
1 x 400 free
1 x 50 as 25 fast/25 kick on back
1 x 400 pull
1 x 50 as 25 fast/25 kick on back
1 x 400 as 50 free/50 IM
1 x 50 as 25 fast.25 IM
Main set:
30 x 100 as 6 x (4 x 100 @ 2:00, 70/80/90/100% by 100/1 x 100 @ 3:00 easy); I swam five rounds (2500) before I had to leave for work and averaged 1:12/1:09-1:10/1:06/1:02-1:03 for repeats 1-4 in each round.  My  pace on the fastest repeats (#4 in each round) was within a second or so I what I have held in the past for lactate sets of 5 x 100 @ 5:00.  My stroke held together well on these, and I had very strong walls.  Larry and I were finishing even with each other on the faster repeats.

3850

Thursday, November 1, 2012

Thursday November 1. 2012

Swam at UT in the main pool with Larry, Sloan, Katy, Brad, and Bill Specht, who was visiting from Florida.  Whitney coached.

Warm up:
400 swim (75 free/25 breast)/100 kick/400 pull (75 free/25 back)/100 kick
Main set, two rounds:
4 x (1 x 100 @ 1:05/3 x 75 @ 1:05/1 x 100 easy @ 2:00); I had to leave for work in the middle of the second round but made all 100s on 1:05 and averaged :53 on the 75s.  The fastest lane did 4 x 100 @ 1:05, the second fastest lane did 1 x 100 @ 1:05/1 x 75 @ 1:05/1 x 100 @ 1:05/1 x 75 @ 1:05.  It has been over thirty years since I have swum 100s on 1:05. 

3500

Wednesday, October 31, 2012

Wednesday October 31, 2012

Swam at UT in the main pool with Larry, Pat, and Sharon.  Whitney coached. 

Warm up:
8 x 125, :15 rest after each, odds 100 free/25 underwater, evens 25 kick/100 IM
Main set, 1:00 rest after each repeat:
1 x 100 IM strong, went 1:19
2 x 200 IM, #1 drill, #2 strong, went 2:40
3 x 300 IM, #1 drill, #2 technique, #3 strong, went 3:59
4 x 400 IM, #1 drill, #2 25 fast/75 technique by 100, #3 negative split each 100, #4 strong, went 5:24
8 x 125 with fins, :15 rest after each, odds 100 kick/25 fast swim, evens 25 fast swim/100 DPS

5000

Tuesday, October 30, 2012

Tuesday October 30, 2012

Swam at UT in the main pool with Larry, Jeff, Sharon, Pat, and Jared.  Whitney coached.

Warm up:
200 free, fingertip drag drill
50 IM
200 free, catch up drill
100 IM
200 free, switch drill
200 IM
Main set:
10 x 150 IM (50 fly/50 back/25 breast/25 free) @ 3:00, went second in my lane and held 1:58-1:59, then went 1:55 on the last one
1 x 150 easy
Drop down 50s kick starting at 1:00; I had to leave for work after six of them, but I don't think I would have made more repeats anyway.

3000

Monday, October 29, 2012

Monday October 29, 2012

Swam at UT in the diving well with Sloan and Kristy, next to Larry and Sharon. Whitney coached.

Warm up:
2 x (150 swim/50 IM/150 pull/50 kick)
Main set:
10 x 25, odds @ :15/evens @:25
1 x 400 as 75 free (aerobic)/25 fly fast
10 x 50, odds @ :35/evens @ :50
1 x 400 as 75 free (aerobic)/25 back fast
10 x 75 pull, odds @ :50/evens @ 1:10
1 x 400 as 75 free (aerobic)/25 breast fast
10 x 100, odds @ 1:10, evens @ 1:35
1 x 400 kick with fins as 75 cruise/25 fast
100 easy

5000

Saturday, October 27, 2012

Saturday October 27, 2012

Swam at UT in the main pool this morning with Kristy, Joe, Mary, and Brad, next to Larry, Jeff, and Jason. Whitney coached.  The men's and women's teams from Indiana and Michigan arrived as we were finishing.

Warm up:
500 swim as 75 free/25 kick
400 swim as 75 free/25 stroke
300 IM (kick/drill/swim by 25)
200 pull
100 IM
Main set:
4 x 300 @ 4:30, descended from 3:44 to 3:35
100 easy
4 x 300 @ 4:45, 100 free/100 IM/100 free, descended to 4:42
100 easy
4 x 300 @ 4:30 pull (paddles and buoy),  descended from 3:31 to 3:18, a practice PB
100 easy

5400

Friday, October 26, 2012

Fast Friday October 26, 2012

Swam at UT in the main pool; we used the diving well to swim down between fast repeats.  Whitney coached.  We swam in heats and went from the blocks except on the 500.

Warm up:
2 x (300 swim or pull/200 IM/50 kick/50 swim with 4 breaths)
Main set:
1 x 500 fast, went 5:57, felt tight but a decent time without a transition set (and faster than at Senior Games last spring)
500 easy
1 x 200 fast, went 2:12 and felt strong
200 easy
1 x 100 fast, went :59
200 easy
1 x 50 fast, went :26
200 easy
200 easy

Thursday, October 25, 2012

Thursday October 25, 2012

Swam at UT in the main pool with Larry, Joe, Paul, and Sharon.  Whitney coached.  The pool was set up as two 25 yard courses with the bulkheads in place for a meet this weekend.  This is a very fast pool.

Warm up:
1000 swim as 2 x (200 free/50 kick/200 pull/50 IM)
Main set:
5 x 200 @ 4:00, best average, held 2:16--a personal best (in the past I could not hold this pace on 7:00)
1 x 100 easy @ 3:00
10 x 100 @ 2:00, best average, held 1:05-1:06 (500 race pace)
1 x 100 easy @ 3:00
20 x 50 @ 1:00--couldn't stay for these because it was past 7:30.  No elbow discomfort today.  Stroke felt very smooth and very strong. 

3200 yards

Wednesday, October 24, 2012

Wednesday October 24, 2012

A breakout practice for me today at UT; I had not swum a set of 200s on 2:20
since 1978.  Shared a lane with Ned, Korey, and Sloan.  Whitney coached.

Warm up:
300 as 75 free/25 kick on back fly
300 as 75 free/25 kick on back back
300 as 75 free/25 kick on back breast
Main set:
4 x 50 @ :35
1 x 400 fly drill with fins
4 x 100 pull @ 1:10, held 1:05
1 x 400 back drill with fins
4 x 200 free at 2:20; made the first two (2:16 and 2:18), swam the last two on 2:30 (2:22, 2:27)
1 x 400 breast drill
4 x 100 IM @ 1:20, made 'em
1 x 400 free with fins
8 x 50 @ 1:00, fly/free with two breaths
100 easy

4800

Tuesday, October 23, 2012

Tuesday October 23, 2012

Swam at UT in the main pool with Jared, Larry, and Sharon.  Whitney coached.

Warm up:
200 free
175 breast
150 back
125 fly
100 IM
75 free
50 kick
25 underwater
Main set:
3 x (5 x 100 IM @ 2:00, holding best average/1 x 100 easy @ 3:00), averaged 1:17-1:18, went 1:12 on the last one
There was another set, but I had to leave for work.

2700 yards

Monday, October 22, 2012

Monday October 22, 2012

Swam at UT in the diving well this morning with Sloan and Ned, next to Kristy and Larry.  Whitney coached.  The water was a bit warm (83 degrees).

Warm up:
4 x (150 swim/50 kick/50 IM)
Main set:
3 x (3 x 300 @ 4:15 descend/1 x 100 kick), pulling round two (I used a buoy, no paddles); went 3:41, 3:39, 3:36 on round one and 3:39, 3:36, 3:34 on round three
8 x 125 @ 2:00 with fins, odds 25 fly/75 free DPS/25 underwater no breath, evens 100 IM/25 kick
100 easy

5100

Saturday, October 20, 2012

Saturday October 20, 2012

No practice today at UT because of the game, so I swam in the outdoor 25 meter pool at Life Time.  The water was a bit chilly, I'm guessing around 77.  They will be closing it soon for the winter, which is unfortunate. Still recovering from the tough lactate workout yesterday.

Warmup:
400 swim, 400 pull
Main set:
24 x 100 @ 1:40, pulling 9-16; held 1:21-1:22 on the first 8, 1:20-1:21 on the middle eight, and 1:19-1:20 on the last eight
200 easy

3400 meters

Friday, October 19, 2012

Fast Friday October 19, 2012

Swam a 4500 yard IM workout on Wednesday but missed practice yesterday because of an early morning admission.  This morning I swam at UT in the main pool with Kristy and Keith.  Whitney coached.

Warmup:
1000 as 175 free/25 stroke
Main set, no additional rest:
15 x 200 @ 4:00 (last 5 were @ 4:30)--
1-5 as 50 fast/150 easy, went :31, :30, :30, :29, :29
6-10 as 100 fast/100 easy, went 1:04, 1:03, 1:03, 1:02, 1:02 and felt strong
11-15 as 200 fast, went 2:16, 2:18, then began to fail and held 2:21
100 easy

4100

The 5 x 100s have always been a stand alone set for me, usually on 5:00, and my stroke usually begins to fall apart toward the end.  I had wanted to hold the 200s around 2:16, but  given that we swam them on a 4:00 interval immediately after the lactate 100s, I was satisfied with the results.  Hoping to swim the last three repeats stronger next time.

Tuesday, October 16, 2012

Tuesday October 16, 2012

Swam at UT in the main pool this morning with Larry, Jared, and Chris.
Whitney coached.

Warm up:
300 free/100 IM
200 free/100 IM
100 free/100 IM
100 reverse IM
Main set, two rounds (I left for work after round one):
4 x 25 fly @ :25
1 x 300, moderate, went 3:45
1:00 rest
4 x 50 fly/back @ :50
1 x 300, moderate, went 3:43
1:00 rest
4 x 75 fly/back/breast @ 1:15
1 x 300, moderate, went 3:40
1:00 rest
4 x 100 IM @ 1:40, cruised these and held 1:21
1 x 300, pushed this last one, felt strong and went 3:33; Larry was a second or two faster. Whitney gave us a shout out for our efforts which was very nice.
150 pull easy

3350

Monday, October 15, 2012

Catching up

Missed Friday's practice because of a meeting at the hospital.  I was up late at ACL Friday night so I skipped the 5:30 practice at UT on Saturday morning and swam later in the outdoor 25 meter pool at Life Time.  This was fortuitous because we met the keyboardist from Florence and the Machine on the way to Starbucks at 7:30.  Very cool.  Anyway, my main set was 16 x 150 @ 2:30; I held 2:02-2:03 on the first half of the set and 2:01 on the second half (went 2:00 on the last one).

Lifted light weights yesterday.  This morning I swam at UT in the diving well with Jeff, Larry, and Kristy.  Whitney coached.

Warmup:
400 swim with 3 SDKs off each wall
100 kick/drill
400 pull
100 kick/drill
Main set:
8 x 50, 1-3 @ :38, 4 easy, 5-7 @ :35, 8 easy
1 x 100 IM perfect
8 x 100, 1-3 @ 1:15, 4 easy, 5-7 @ 1:12, 8 easy, pulled this set and held them all under 1:10 (no paddles)
1 x 200 IM perfect
8 x 200, 1-3 @ 2:30, held 2:21, 4 easy, 5-7 @ 2:25, went 2:16, 2:18, 2:19--probably my best set of 200s in Masters considering the interval, 8 easy
1 x 300 IM perfect
600 kick/drill by 100
100 easy

5100

Thursday, October 11, 2012

Thursday October 11, 2012

I missed Tuesday's practice due to an early case at the hospital.  Yesterday was a 5000 yard IM workout.  This morning I swam in the main pool at UT with Paul, Chris, David, and Sharon. Whitney coached.

Warmup:
Continuous 15 minute swim as 150 free/50 IM, went 1000
Main set:
4 x 500 @ 10:00; my goal was to hold them all under 6:00 (which I have not done in Masters) and went 5:52 (equaling a practice PB from six years ago, faster than I swam at Senior Games last spring, and only :10 slower than scy Nationals in Greensboro when I was shaved and tapered), 5:56, 5:59, 5:59.   All four were under the NQT for my new age group (55-59).
Skipped the set of drop down 50s because I had to get to work.

3000

Monday, October 8, 2012

Monday October 8, 2012

Swam at UT in the diving well this morning with Kristy, Sloan, Joe, and Mary.  Whitney coached.

400 SKP
Main set #1:
4 x (10 x 50), 1-4 and 6-9 free @ :40, 5 & 10 IM order @ :45, 1:00 rest between rounds; felt strong on these and held :33-:34 on the 50s free
1 x 1000 with fins, swum as 5 x (100 kick fast/50 free with 4 breaths/50 back)
Main set #2:
14 x 100, swum as 1 x 100 free, 1 x 100 IM, 2 x 100 free, 1 x 100 IM, 3 x 100 free, 1 x 100 IM, 4 x 100 free, 1 x 100 IM, free @ 1:20, IM @ 1:30; felt very strong on this set and held 1:10 for the 100s free and 1:20-1:21 for the IMs

5600 yards

Sunday, October 7, 2012

Weekend update

Didn't swim today although we stayed at the Houstonian last night, and I had access to a very nice heated outdoor 25 meter pool.  The weather was cool and damp, and we left early for the drive home to Austin.  Tomorrow morning's workout will be over 5000 yards, so the rest will do me some good. 

Yesterday I swam at Life Time in the outdoor 25 meter pool, which I suspect will be closing for the winter soon.  Longhorn Masters did not hold practice because of the football game.  I swam my favorite test set, 15 x 100 @ 1:30, and held 1:20-1:21.  I felt very strong on this set and actually went 1:19 on the last one.  Right now my endurance is as good or better than it has ever been in Masters; the intensity and the volume of the workouts at UT seem to be having an impact. 

On Fast Friday I shared a lane with Christie, Jeff, and Jared.  Whitney coached.  Larry swam in the next lane and wore a full body suit. 

Warm up: 2 x (300 swim, 200 pull, 100 kick)
Main set:
2 x (10 x 100 @ 2:00/1 x 200 easy); 1-4 @ 1000 race pace (1:09-1:10), 5-7 @ 500 race pace (1:06), 8-9 @ 200 race pace (1:04-1:05), 10 from a dive off the pool deck (1:01-1:02)

3600 yards

Thursday, October 4, 2012

Thursday October 4, 2012

A shout out to my dad, fellow Masters swimmer Herb Siegel, who turned 90 yesterday.  I hope that I am still here and still swimming when I am 90.

Swam at UT this morning in the main pool and shared a lane with Joe and David.  Whitney coached.  Tuesday and Thursday practices start at 6:30 and finish at 8:00, so I usually miss the last thirty minutes because of work.

Warm up:
1 x 500 as 200 finger tip drill, 100 IM, 200 catch up drill with a kick board
Main set:
4 x (10 x 100 at best interval/1 x 200 easy); Whitney assigned our lane an interval between 1:15 and 1:18, so we chose 1:18.  I did not use any equipment, although she said that we could pull one round.  I made three rounds before leaving for work and led the lane on the first two rounds, holding 1:13-1:14, just slightly faster than En2 pace.  Very tough set and the most 100s I have done in one workout on an interval faster than 1:20.  My elbow was a bit sore afterwards. 

4100 yards

Tuesday, October 2, 2012

Tuesday October 2, 2012

Swam at UT in the main pool this morning with Larry, Jared, and Mary.  Whitney coached.  Tuesdays are IM days.

300 free, 4 SDKs off each wall
200 IM, drill/swim by 25
300 pull, breathing every 5th
Main set #1:
4 x 400 IM @ 6:45, #1 25 fast/75 drill, #2 50 fast/50 drill, #3 75 fast/25 drill, #4 100 fast; went 5:23 on the last one, which is a good time for me
12 x 75 @ 1:15, odds easy free with 4 SDKs off each wall, evens fly/back/breast strong
There was a set of 100s after this, but it was 7:30 so I had to leave for work.

3300 yards

Monday, October 1, 2012

Monday October 1, 2012

Lifted light to moderate weights last night.  Swam at UT in the diving well this morning and shared a lane with Kristy.  Jeff was on one side, Joe on the other.  Whitney coached (and again pointed out that I was dropping my elbows on my recovery).

Warm up:
2 x  (200 swim/100 kick/100 IM)
Main set #1:
1 x 400 @ 6:00, 75%, went 5:10
4 x 25 fly @ :30
1 x 400 @ 6:00, 80%, went 4:57
4 x 25 back
1 x 400 @ 6:00, 85%, used a pull bouy only and went 4:47
4 x 25 breast
1 x 400 @ 6:00, 90%, went 4:47; this one hurt but was right around 1650 race pace
4 x 25 free
Main set #2, descending each round by :02:
4 x 100 @ 1:30, held 1:13
1 x 200 fly with fins (kick/right arm/left arm/swim by 50)
4 x 100 @ 1:30, held 1:11
1 x 200 back with fins, same as above
4 x 100 @ 1:30, held 1:09
1 x 200 breast (kick/drill/swim)
4 x 100 @ 1:30, used a pull buoy only and held 1:07-1:08
1 x 200 free with fins (kick/right arm/left arm/swim by 50)

5200 yards

Still icing the elbow after practice, but overall my medial epicondylitis is continuing to improve with my ongoing rehab program. 

It is funny how things work out sometimes.  I would have to say that my former teammate may have done me a favor with his facebook post by forcing me to leave Nitro and find somewhere else to train.  The facility is great, Whitney is an outstanding coach, and the people have been very friendly.  The extra hour of sleep is nice, too.  I just need to train the baristas at my new Starbucks. 

Saturday, September 29, 2012

Saturday September 29, 2012

Swam at UT this morning in the main pool with Larry, Nathan, and Mary.  Whitney coached.

Warmup:
500 swim, every 4th length kick
500 swim, every 4th length non free
Main set, 1:00 rest between rounds:
1 x 500 @ 75%, went 6:20
10 x 50 with paddles @ :40
1 x 500 @ 80%, went 6:12
5 x 100 with buoy @ 1:15, held 1:10
1 x 500 @ 85%, went 6:07
10 x 50 kick with fins @ :50
1 x 500 @ 90%, went 6:02
5 x 100 @ 1:30, 25 free no breath/25 back/25fast/25 back
1 x 500 @ 95%, went 6:01

5500 yards

Strong set of 500s for me. I realized today that three of the fastest guys in my age group are training in the same pool with me--Larry Wood, Jim Sauer, and Dick Worrel.  Jim went a 5:27 in practice; fortunately he usually swims fly and IM.



Friday, September 28, 2012

Fast Friday September 28, 2012

Swam at UT in the main pool this morning with Kristy, Jared, Dick, and Michael.  Whitney coached.

Warmup:
500 swim, every 4th length non-free
400 pull
300 as 50 kick/50 stroke, IMO
200 fingertip drag
100 as 12.5 fast/12.5 easy
Main set, swam second in my lane behind Dick who is pretty damn fast::
6 x 200 @ 5:00, two fast/one easy; felt a little tight but swam strong throughout the set and went 2:17, 2:17, 2:17, 2:16 on the fast ones
1 x 50 fast from the blocks, went :27
1 x 100 easy
6 x 100 @ 2:30, two fast/one easy; descended these 1:06, 1:05, 1:04 high, 1:04
1 x 50 fast from the blocks, went :27
200 easy

3700 yards

Thursday, September 27, 2012

Thursday September 27, 2012

I swam surprisingly well today despite fasting yesterday for Yom Kippur.  I shared a lane at UT with Larry, Jeff, Jason, and Sharon.  We began in the diving well then moved into the main pool which was coooler.  Whitney coached.

Warmup:
2 x (200 free/50 kick/50 right arm/200 pull/50 kick/50 left arm)
Main set, one of my favorites:
30 x 100 @ 2:00, swum as two fast/one easy; I had to leave for work at 7:30 after swimming 21 of these but held 1:06 (500 race pace) with a few 1:05s.  Felt strong on these.

3300 yards

Tuesday, September 25, 2012

Tuesday September 25, 2012

Swam at UT in the diving well this morning with Larry, Jared, Joe, and Jeff.  Whitney coached.  The main pool has been filled, but the water is still a bit too cold.

Warmup:
4 x (150 free/50 kick/50 drill IMO)
Main set, all on :45 and no additional rest unless otherwise specified::
4 x 50 fly
6 x 50 fly/back
8 x 50 back
10 x 50 back/breast
1:00 rest
8 x 50 breast @ :50
6 x 50 breast/free
4 x 50 free

3300 yards

There were a couple of sets of 200s with fins, but it was 7:30 and I had to leave for work.

I am rethinking my meets for 2013.  It appears that Zones will be at UT in April, in which case I would taper for that instead of going to Indy for Nationals.  Less out of pocket expense, less time off from work, and the opportunity to swim in a very fast pool only a few minutes from where I live. 

Monday, September 24, 2012

Monday September 24, 2012

Lifted light weights last night.  Swam at UT in the diving well this morning and shared a lane with Sloan, Kristy, and Mary.  Whitney coached.

300 fingertip drill, 200 kick IM, 300 swim
10 x :50 @ :40
1 x 500, 50 aerobic/50 strong, felt smooth and went 6:14 (En2)
8 x 50 pull @ :40
1 x 400 pull, went 4:41
6 x 50 @ :40
1 x 300, 50 aerobic/50 strong, went 3:44 (En2)
7 x (2 x 50 swim with fins @ :35/1 x 50 kick @ :55)
10 x 50 @ : 50, odds 200 race pace, evens easy, held :31
10 x 25 @ :30, odds sprint with one breath, evens easy
100 easy

5100

Saturday, September 22, 2012

Saturday September 22, 2012

Today I swam one of my best workouts in a long time.  This was a nice surprise after Fast Friday's practice which consisted of 12 x 100 @ 5:00 with 100 active recovery after each one.  I managed to hold 1:15-1:16 for eight of them, which was a bit slower than I would have liked, before leaving for work.  This morning I shared a lane at Mabel Davis with Jason for the first half and then joined Tyler, Ande, Jeff, and a few others when the UT men arrived for their practice.  The weather and the water temp (79) were both perfect. I had a grande latte beforehand since we didn't start until 8.  And I didn't have my pager.  Whitney coached.

Warmup:
4 x 250 (200 free/50 fly, 50 back/200 free, 200 free/50 breast, 50 free/200 IM)
Main set:
4 x (3 x 200 @ 3:15/1 x 100 easy), descending each round;  averaged 2:50 in round 1, 2:48 in round 2, 2:44-2:45 in round 3, and 2:40, 2:40, 2:38 in round 4 (better than the Fast Friday 200s on 8:00 a few weeks ago)
Pull set:
2 x 150 pull (buoy only) @ 2:30, breathing every 7
4 x 150 pull (paddles only) @ 2:00--think we did 2:10 instead; elbow felt OK
2 x 150 pull (buoy only) @ 2:30, breathing every 7
100 easy

5100 meters

On Monday we return to the UT swim center.  According to the new schedule we will be swimming 5-6:30 on Mondays, 6:30-8:00 on Tuesdays and Thursdays (a late start, but I will skip one of these since I need an off day),  6-7:30 on Wednesdays and Fridays, and 7:30-9:00 on Saturdays which will work out well for me.

Thursday, September 20, 2012

Thursday September 20, 2012

I didn't swim on Tuesday but swam late yesterday afternoon in the outdoor 25 meter pool at Life Time.  Toward the end of my main set the guard interrupted me to let me know that the age group team would need my lane at 5:45.  After I finished I thanked him for stopping me to tell me that.  It was a decent workout, but I decided at that point to swim at Mabel Davis this morning and fight the commute.

Here was yesterday's practice:

400 swim, 200 kick, 400 pull (stopped to answer a page and lost my lane)
8 x 50 @ 1:00, alternate drill/swim by 25 and build
Main set, no additional rest:
16 x 100, 1-4 @ 1:40, 5-8 @ 1:35, 9-12 @ 1:30, 13-16 @ 1:25; made 15 of them, averaging 1:20-1:22 until the last one; tough set without rest between rounds
200 easy

3100 meters

Swam with Longhorn Masters at Mabel Davis this morning; practice began at 6:00, and I began the warmup on time.  The water temp was 79, which I thought was perfect.  There were a few people in wetsuits; Larry Wood swam in the lane next to me and wore a full body suit.

400 swim, breathing every 3rd (which is what I do anyway), 200 kick, 400 pull dps (averaged 39 strokes/length)
No transition set--we went right into the main set:
1 x 300 @ 4:45
1 x 200 @ 3:00
1 x 100 @ 1:25
100 easy
2 x 300 @ 4:45
2 x 200 @ 3:00
2 x 100 @ 1:25
100 easy
3 x 300 @ 4:45
3 x 200 @ 3:00
3 x 100 @ 1:25

Whitney helped us choose the appropriate column of intervals for our respective lanes; I led my lane, swimming next to Larry.  I felt very smooth, but my repeat times were off substantially (2:55s for the 200s), due in part to the fact that I only had twelve hours to recover from last night's workout.  We had the option of swimming the third round with equipment, but I chose not to.  I left for work after the second 300 of the third round; I was repeating 4:25s and still felt pretty strong.  That totaled 3600 meters for the morning, which I thought was enough anyway. 

Monday, September 17, 2012

Monday September 17, 2012

Definitely beginning to see some progress with the elbow as a result of my rehab program which includes, in no particular order, stretching, ice, eccentric contraction exercises, something called the Reverse Tyler Twist using a Thera-band flex bar, and tendon massage.  I have avoided paddles and have lifted only light weights. 

This is my last week training on my own; next week I plan to swim at UT.  This afternoon I swam in the outdoor 25 meter pool at Life Time.  I wanted to swim some faster repeats today so I backed off on the interval for the main set.

400 swim, 300 pull, 200 kick, 100 swim
Transition set:
8 x 50, two each @ 1:00, :55, :50, :45
Main set:
10 x 150 @ 2:45, averaged 1:59 which is at 1500 race pace
200 pull easy

3100 meters

Only felt a slight twinge in the elbow today. 

Sunday, September 16, 2012

Sunday September 16, 2012

Yesterday afternoon I swam at Life Time in the outdoor 25 meter pool.  Toward the end I had the pool to myself.  The water temperature was very nice; unfortunately I believe that the outdoor pool will be closing in October.

600 swim, 400 pull
Main set, no additional rest:
4 x (1 x 300 @ 5:00/3 x 100 @ 1:40), held 4:14 for the 300s and 1:20 for the 100s
200 easy

3600 meters

This morning I swam 4000 yards at Barton Springs with Scott and David.  It was cloudy and cooler, with an air temp in the upper 60s.  Fortunately the rain didn't start until about an hour later.  My stroke began to feel pretty good as I warmed up.  We swam a stronger pace today than we normally do.  I noticed only mild elbow discomfort.  I will be training on my own this week but plan to swim with Longhorn Masters at Mabel Davis on Saturday.  Next week the swim center at UT is scheduled to reopen. 

Friday, September 14, 2012

Friday September 14, 2012

Missed practice yesterday morning because of an early meeting, so I used it as my one day off this week.  I had another early meeting this morning and swam at Life Time in the indoor 25 meter pool.  Unfortunately I missed Fast Friday with Longhorn Masters, but practice at UT currently doesn't start until 6:30, and my meeting was at 7:30.  I have been icing my elbow after practice and performing the rehab exercises daily.  I noticed today that my right hand was entering a bit wide, about even with my shoulder, so I corrected that, bringing my entry back closer to the midline.  For whatever reason I didn't experience as much discomfort during today's practice.

800 swim, 400 pull
8 x 50, two each @ 1:00, :55, :50, :45
12 x 100 @ 1:30, held 1:20 and felt smooth.  This is a set I like to use to test my endurance; I believe that I could have swum a few more, but my elbow was actually doing OK, so I decided to stop.
300 easy

3100 meters

Wednesday, September 12, 2012

Wednesday September 12, 2012

Swam at UT in the diving well this morning.  Currently practice starts at 6:30, which means that I miss the last thirty minutes because I need to leave for work at 7:30, but I am hoping that will change.  Whitney polled everyone today, and a 6:00 start time was favored by a 2:1 margin.  I shared a lane with Dick, Larry, Sharon, and Jared. I swam fourth in the lane but could have gone third. 

800 warm up (75 free/25 non free)
Main set, 4 x through (I swam three rounds):
3 x 150 @ 2:15 (50 free/50 stroke IM order/50 free)
1 x 200 @ 2:40--I worked these and went 2:21, 2:21, 2:23; felt pretty strong
3 x 50 kick @ :55
1 x 50 easy

3350

I will be training on my own again for the next ten days because I have 7:30 meetings on Thursday and Friday, and then the team will be training at Mabel Davis for one more week before returning to UT permanently. 

Tuesday, September 11, 2012

Tuesday September 11, 2012

Swam at UT in the diving well with Longhorn Masters.  Whitney coached and moved some of us around based on ability, which I like.  Shared a lane with Sloan (as in Ferris Bueller) and Jarred.  Not sure if their combined ages equaled mine.  I left at 7:35 to go to work but still managed close to 4000 yards in a little more than an hour.  They were putting on fins for another set when I got out.

200 swim, 400 IM (kick/swim by 25), 200 pull
4 x 25 fly @ :30
1 x 500, 75%, 1:00 rest, went 6:31
4 x 50 back @ :50
1 x 500, 80%, 1:00 rest, went 6:21
4 x 75 breast @ 1:20
1 x 500, 85%, 1:00 rest, went 6:19
4 x 100 free @ 1:30, cruised these and averaged 1:14
1 x 500, 90%, went 6:19 again.  I could have gone faster but our lane leader was finally beginning to tire, and we were leaving only five seconds apart.  She had offered to let me lead, but I was enjoying the draft.  It will take me awhile to get a feel for everyone else's speed.
50 easy

3850 yards

On the way to the hospital I stopped at Starbucks and grabbed a latte as well as a cup of ice (for my elbow).  It appears that my epicondylitis will be with me for a bit longer. 

Monday, September 10, 2012

Monday September 10, 2012

On Sunday I swam 3200 yards at Barton Springs with David, Anthony, Scott, and Tricia.  We were joined by David's daughter, Emma, and Anthony's daughter, Gracie.  This morning I swam at UT in the diving well; the main pool has been drained and is still undergoing renovation.  Whitney coached.  The water was a bit warm, around 82 degrees.  I had lifted light to moderate weights yesterday evening (which didn't seem to bother my elbow) and felt sluggish in the water today.  I led my lane for most of the workout but left early (around 7:40) to get to the hospital.  I shared a lane with Ed Coates and Kristy Ditzler (whose brother Kyle was a phenomenal swimmer back in the day); Larry Wood swam in the next lane over.  He changed the interval midway through the set of 100s which surprised his lanemates; our lane stayed on 1:20.

500 swim, 300 pull, 100 kick
20 x 50 @ :40, easy kick on back for #10 and #20; averaged :36-:37--a tough set right after warm up
4 x 25 @ :30, one breath
10 x 100 @ 1:20, easy IM on #10; averaged 1:14 (En2) which is too slow
4 x 25 @ :40, no breath
5 x 200 @ 2:40, swam four of these holding 2:30, again at En2 pace, then left for work since I wasn't sure about traffic.  Larry had invited me to change lanes and swim these on 2:35, but I declined.

3900 yards

It took me about forty-five minutes to go from the pool deck to the hospital, including a stop at Starbucks, which as it turns out is comparable to the commute from Nitro.  My elbow was only a bit sore today.  I have been using my Thera-band flex bar for a rehab exercise called the Reverse Tyler Twist, basically an eccentric contraction exercise targeting the wrist flexors and pronator teres.  I decided to return to the gym because I think that I need to maintain strength in the various opposing major muscle groups. 

Saturday, September 8, 2012

5,000

Long course meters, that is. It has been a long time since I last went this far in practice.  Swam at Mabel Davis this morning with Longhorn Masters.  Whitney coached.  Shared a lane with Larry, Charlie, Sharon, Joe, Brian, Ed.

300 swim, 100 drill, 300 pull, 100 drill, 300 kick, 100 drill
10 x 100 @ 1:30, felt strong on these and held 1:20-1:21
100 easy
10 x 100, with fins, odds swim at 1:25, evens kick @ 1:40
100 easy
9 x 100 @ 1:45, 1-3 fly/free/back, 4-6 back/free/breast, 7-9breast/free/fly
100 easy
5 x 100 @ 1:30; Larry led and changed the interval to 1:25 after the first two.  I felt strong and smooth on these, holding 1:20s
100 easy


Friday, September 7, 2012

Fast Friday at Mabel Davis

Took a day off from training yesterday.  This morning I swam at Mabel Davis with Longhorn Masters.  Whitney coached.  I shared a lane with Ande, Kristy (who was an age grouper at Dad's Club in 1978 when I swam there), and Mary.

400 swim, 300 pull, 200 kick with fins, 100 IM
4 x 50 @ 1:00, 12 strokes fast off the wall then easy, averaged :40s
Main set:
8 x 200 @ 8:00, maximum effort, 100 easy active recovery after each repeat.  I held 2:40 on the first four, 2:42 on the second four.  My goal had been to hold them all under 2:40, but this was still a solid effort, especially considering the number of repeats.  I was able to hold my stroke together throughout the set and did not experience any pain in my elbow.

3600 meters

Wednesday, September 5, 2012

Wednesday September 5, 2012

Swam in the outdoor 25 meter pool at Life Time this evening.

600 swim, 400 pull
8 x (25 kick @ :40/50 swim @ :50)
21 x 100 swum as 7 sets of 3 @ 1:40, 1:35, 1:30, 1:25, 1:30, 1:35, 1:40 with 1:00 rest between rounds, held 1:20
100 easy

3800 meters


Tuesday, September 4, 2012

A new chapter...

Chapter eleven in Peer Review, to be exact, but I am also referring to a new chapter in my training.  Today I registered with Longhorn Masters at the UT swim center which reopens on September 24.   Currently the team is practicing at Mabel Davis, which is a bit too far south for me on a week day, so I will continue to train solo for a few more weeks.  While I had been very happy at Nitro and had no plans to change teams before one of my teammates posted a photo of Hitler on my facebook wall last month, I am excited about the opportunity to train under Whitney Hedgepeth with fellow distance swimmers Larry Wood and Dick Worrel.

This afternoon I swam 3000 nearly pain-free meters in the outdoor 25 meter pool at Life Time.  This was all the more remarkable given that the air temperature was 104 and the water temperature was I'm guessing 84.

400 swim, 200 kick, 400 pull
8 x 50, two each @ 1:00, :55, :50, :45
10 x 150 @ 2:30, held 2:02 for the first five, 2:01 for the last five
200 easy

3100 meters

Monday, September 3, 2012

Monday September 3, 2012

There were multiple street closures downtown this morning due to a triathlon, and I had a case at the hospital at 11:00, so I swam at Life Time in North Austin in the outdoor 25 meter pool instead of at Mabel Davis (which is significantly further from the hospital).  I did lift very light weights yesterday and did some eccentric contraction exercises.

400 swim, 300 pull, 200 kick, 100 swim
8 x 50 @ 1:00, build
5 x 400 @ 7:00, moderate/En2, held 5:40, went 5:37 on the last one
100 easy

3500 meters

Sunday, September 2, 2012

Sunday September 2, 2012

Swam at Life Time in the outdoor 25 meter pool.  Since my medial epicondylitis is caused by inflammation of the pronator teres tendon, I decided to alter the angle of my hand at the catch so my forearm is less pronated.  Seemed to help.

400 swim, 300 pull, 200 kick, 100 swim
4 x (3 x 75 @ 1:30/1 x 25 kick)
8 x 100 @ 1:30, held 1:21, felt smooth
400 pull, no paddles, breathing 3/5/3/7
200 easy

3400 meters

Saturday, September 1, 2012

Saturday September 1, 2012

Swam at Mabel Davis, a city owned outdoor 50 meter pool, with Longhorn Masters.  Shared a lane with Larry Wood.  Joining us in the lane were Charlie, Gretchen, and Marissa, a former UT swimmer. Whitney Hedgepeth coached.  The water was a bit warm despite aerators.  I had moderate elbow discomfort which was tolerable but worse when I tried using paddles.

1200 warm up (400 swim, 200 drill, 400 pull, 200 drill)
5 x 100 @ 2:00, best average, held 1:19
500 easy, 100 free dps/25 non free
5 x 100 @ 2:00, pull, best average, used a buoy but no paddles and averaged 1:20
500 easy, 100 IM/25 free
5 x 100 @ 2:00, with fins, best average, held 1:13
500 easy, 50 free with 3 breaths (I took 4)/50 kick on back (with fins)
1 x 50 fast from a dive, went :31
100 easy

4300 meters

Friday, August 31, 2012

Thursday August 30, 2012

I swam this evening at Life Time in the outdoor 25 meter pool.  The water temp was tolerable, probably because the water slides function as large aerators.  My elbow actually seemed to feel a bit better, but I did order Thera-band flexbars for rehab exercises and have continued to take Aleve and apply ice.

400 swim, 300 pull, 200 kick, 100 pull
10 x 50 @ 1:00, felt strong on these and held :38s
Main set::
15 x 100 @ 1:40, held 1:19-1:20 (1500 race pace); felt smooth and thought about swimming a few more but I did not want to aggravate my latest overuse injury
150 easy

3150 meters

Planning to rest tomorrow then swim strong workouts over the three day weekend.  I will return to the gym when my elbow has healed; as it turns out our building just added several new machines, including a very nice lat pull down.  Next week I will register with Longhorn Masters at the UT swim center. 

Wednesday, August 29, 2012

Wednesday August 29, 2012

Rested yesterday but still experienced discomfort in my right elbow today when I swam.  I worked out at Life Time in the indoor 25 meter pool.

400 swim, 200 kick, 400 pull
8 x 50, drill/swim, 2 each @ 1:00, :55, :50, :45
6 x 300 @ 4:30, swam these moderate and held 4:12-4:14 (En2)
100 easy

Monday, August 27, 2012

Monday August 27, 2012

242 days until Indy

Swam at Life Time on Saturday in the indoor 25 meter pool.  I seem to have developed a bit of  medial epicondylitis (a k a golfer's elbow); I usually acquire some sort of injury after a lay off regardless of how careful I am.  Not a serious problem but an inconvenience nevertheless.

400 swim, 200 kick, 400 pull
10 x 50 @ 1:00
Main set, no additional rest:
4 x (4 x 150, odds free, evens pull), 1-4 @ 2:40, 5-8 2:30, 9-12 @ 2:20, 13-16 @ 2:10
100 easy

Yesterday I swam 4000 yards at Barton Springs with Anthony and iced my elbow several times during the day. This afternoon I swam at Life Time in the indoor 25 meter pool.  Had mild soreness in my right elbow toward the end which was less noticeable with good body rotation.

400 swim, 300 pull, 200 kick, 100 swim
10 x 75 @ 1:30, 25 kick/50 swim
10 x 75 @ 1:20, held :59 (1500 race pace)
10 x 75 @ 1:15, held :59
100 easy

Friday, August 24, 2012

Friday August 24, 2012

I had planned to swim at Barton Springs this morning, but I really need twenty four hours to recover between practices so I swam this evening in the indoor 25 meter pool at Life Time. The water was a good temperature, and I felt pretty strong. I intend to swim main sets of at least 2000 meters.

400 swim, 300 pull, 200 kick, 100 swim
Transition set:
10 x 50 @ 1:00, drill/swim, odds free, evens fly
Main set, no additional rest:
4 x (4 x 100 free/4 x 25 fly), round 1 @ 1:40/:45, round 2 @ 1:35/:50, round 3 @ 1:30/:55, round 4 @ 1:25/1:00; held 1:19-1:20 on the first three rounds, 1:21 on round 4
150 easy

3650 meters


Thursday August 23, 2012

Swam at Life Time this evening in the outdoor 25 meter pool.  The water was a bit warm but tolerable.

400 swim, 200 kick, 400 pull
Transition set:
8 x 50 @ 1:00, drill/swim
Main set, no additional rest:
4 x 200 @ 3:30, #4 pull, averaged 2:43 on 1-3
8 x 100 @ 1:40, #4 and #8 pull, held 1:20 or faster
8 x 50 @ :45
150 easy

3550 meters

Wednesday, August 22, 2012

Back to work

247 days until Indy...

Just returned from a six day vacation to Big Sur where I did absolutely no training but had a great time (and caught a few great waves).  Planning to swim every day between now and Indy.  Today was an aerobic workout in the outdoor 25 meter pool at Life Time.  I will ratchet up the effort level over the next several days, but I did not want to push too hard after a layoff.

400 swim/200 kick/400 pull
Main set, 1:45 base:
100/200/300/400/400/300/200/100
100 easy

3100 meters

Wednesday, August 15, 2012

Wednesday August 15, 2012

Lifted weights last night.  Swam at Life Time this morning in the indoor 25 meter pool. 

200 SKIPS
Drop down 50s, starting at 1:00; made 15 of them (fastest interval was :40) and felt strong
100 easy
8 x 100 pull @ 1:25, averaged 1:17
100 easy

Would have gone further but I had a 7:00 meeting. 

Tuesday, August 14, 2012

Tuesday August 14, 2012

Swam at Life Time this morning in the indoor 25 meter pool.  I was still a bit tired from yesterday afternoon's workout. 

400 swim, 200 kick, 400 pull
Transition set:
8 x (25 kick @ :40/50 swim @ :50)
Main set:
12 x 150 @ 2:30, pulled  #5 and #10, averaged 2:01-2:02, went 2:00 on the last one
100 easy

Monday, August 13, 2012

Monday August 13, 2012

256 days until Indy.

Yesterday morning I swam 4000 yards at Barton Springs with Anthony, David, Scott, Amy, John, and Larry.  My stroke felt very smooth throughout.  I swam at Life Time in the outdoor 25 meter pool this afternoon.  The water was a bit warm so I adjusted the intervals accordingly.

400 swim, 300 pull, 200 kick, 100 swim
8 x 50 @ 1:00, easy/moderate
Main set, no additional rest:
2 x (3 x 300 @ 5:00 descend, # 1-2 swim, # 3 pull), went 4:12/4:10/4:00 and 4:10/4:08/3:58
200 easy

Saturday, August 11, 2012

Satruday August 11, 2012

I couldn't swim yesterday morning because I was rounding for one of my partners who was supposed to be off but really wasn't, at least not yet.  Anyway, I tried to work out last night but only managed a warm up before being paged.  This monring I swam at Life Time in the outdoor 25 meter pool.  Although the water was a bit warm, I really enjoy sunrise workouts like that. 

400 swim, 200 kick, 400 pull
10 x 50 @ 1:00, easy down, moderate back
Main set, one minute rest between rounds:
2 x (1 x 300 @ 5:00, moderate/En2, went 4:12 and 4:10, 3 x 100 @ 1:40, held 1:19-1:20, 6 x 50 @ :45)
100 easy

Thursday, August 9, 2012

Thursday August 9, 2012

Lifted weights last night, so I was a bit sore this morning.  I swam in the indoor 25 meter pool at Life Time.  I plan to join Longhorn Masters next month when the UT swim center reopens.

400 swim, 200 kcik, 400 pull
12 x 75 @ 1:30, "rolling IM"
Main set, no additional rest:
12 x 100, 1 - 3 @ 1:40 (held 1:20 easily), 4 - 6 pull @ 1:35 (held 1:17), 7 - 9 @ 1:30 (held 1:21), 10 - 12 pull @ 1:25 (held 1:19)
200 easy

Wednesday, August 8, 2012

Wednesday August 8, 2012

Missed practice yesterday morning because of a hospital consult.  Swam at Life Time this morning in the indoor 25 meter pool. 

400 swim, 200 kick, 400 pull
Transition set:
8 x 50 @ 1:00, held :39-:40
Main set, no additional rest:
1 x 400 strong @ 7:00, went 5:29
4 x 100 @ 1:45, held 1:20
1 x 300 strong @ 6:00, went 4:05
4 x 100 @ 1:40, held 1:20
1 x 200 strong @ 5:00, went 2:40
4 x 100 @ 1:35, held 1:20-1:21
1 x 100 strong, went 1:18
100 easy

3700 meters

Monday, August 6, 2012

Monday August 6, 2012

263 days until Indy.

Spent the weekend in Houston and didn't get a chance to swim.  I had emailed the coach for Rice Masters to request permission to drop in on their Saturday morning workout but never received a response.  I swam this morning in the indoor 25 meter pool at Life Time.

400 swim, 200 kick, 300 pull
8 x 50 @ 1:00, drill/swim
Main set, no additional rest:
1 x 400 pull @ 6:00
4 x 100 @ 1:30
1 x 300 pull @ 4:30
3 x 100 @ 1:30
1 x 200 pull
2 x 100 @ 1:30
1 x 100 pull @ 1:30
1 x 100
Held 1:20s on the 100s
100 easy

Thursday, August 2, 2012

Thursday August 2, 2012

Swam at Life Time this evening in the outdoor 25 meter pool.  The water was a bit warm but tolerable.

800 swim, 200 kick, 200 pull
5 x 100 @ 2:00, breath control
6 x 200 @ 3:00, averaged 2:48
100 easy

Wednesday August 1, 2012

Swam at Life Time this morning in the indoor 25 meter pool. 

400 swim, 200 kick, 400 pull
8 x (25 kick @ :40/50 swim @ :50)
Main set, no additional rest:
5 x 100 IM @ 1:50, held 1:30
5 x 100 pull @ 1:40, held 1:18
5 x 100 free @ 1:30, held 1:20
200 easy

Wednesday, August 1, 2012

Ain't that America?

"Finally he said that among men there was no such communion as among horses and the notion that men can be understood at all was probably an illusion."  Cormac McCarthy, All the Pretty Horses

I disagree with our president on one major issue.  There really are two Americas, and they are clearly visible on social media sites like facebook.  I am not referring to red state vs. blue state or liberal vs. conservative.  I am referring to the right wing of America vs. everyone else.  Make no mistake, this is not a fringe group.  They have effectively buried all efforts to restrict gun ownership in the wake of the latest mass shootings in Colorado.  And they will make the presidential election far closer than it should be given the Republican Party's presumptive candidate.  The venom evident on their websites is truly frightening and impossible to reconcile with the axiom that we live in a nation founded on Christian values.  Now through "likes" and hyperlinks the traditional social barriers have been breached in the on line community that is facebook.  A case in point:  Last weekend, in response to a post of mine questioning why a private individual would need a semiautomatic assault rifle with a 100 round magazine, a photograph of Hitler appeared on my wall with the comment that I am "in favor of [him]", apparently because gun control laws somehow explain the rise of the Third Reich (and the Holocaust, too, I am guessing).  Aside from the gross historical inaccuracy of this (Hitler rose to power with the full support of the German people who in fact have since acknowledged their collective guilt; Germans watched passively as their neighbors, friends, and coworkers were hauled away to the death camps; what could a Jew with a handgun possibly accomplish when confronted with Hitler's storm troopers; and when a group of Jewish resistance fighters in the Warsaw ghetto did make a stand against the German army they too eventually lost their lives), sharing this photo with an American Jew who is reminded on a daily basis that he lives in a Christian nation is both unjustifiable and unforgivable.

On Sunday I swam 3600 yards at Barton Springs; the weather was beautiful, but my stroke felt a bit off.  I skipped the Monday morning practice at Nitro and spent some time rethinking my training plans (and inactivating my facebook account).  I have decided to train solo for the next six weeks and then begin swimming with Longhorn Masters when the UT swm center reopens in September.  I have heard great things about Whitney Hedgepeth, their coach, and this seems like a good time for a change. 

Lifted weights Monday night.  On Tuesday morning I swam at Life Time in the indoor 25 meter pool.

400 swim, 200 kick, 400 pull
10 x 50 @ 1:00, odds drill/swim, evens swim
10 x 150 @ 2:30, held 2:02.  I need to be holding these under 2:00 (1500 race pace).
200 easy

3200 meters

Sunday, July 29, 2012

Saturday July 28, 2012

Swam at Nitro on Friday with Scott and Anthony. Tom coached. 300 swim, 200 kick, 300 pull 16 x 50 @ 1:00, drill/swim Main set, no additional rest 3 x 200 @ 3:10, averaged 2:47 2 x 200 @ 3:00, averaged 2:48 1 x 200 @ 2:50, made it 3 x 100 @ 1:40, used the first one as active recovery 2 x 100 @ 1:30 1 x 100 @ 1:20, touch and go 3 x 50 @ :50 2 x 50 @ :45 1 x 50 @ :40, went :37 200 easy Very tough set. Water was a bit warm. This morning I swam with Tom and Scott. Stephen coached. 200 SKIPS 8 x 100 @ 1:45, held 1:20-1:22 8 x 100 kick with fins @ 1:45 4 x 100 @ 2:00, held 1:17 6 x 50 @ :50, held :37 100 easy

Wednesday, July 25, 2012

Wednesday July 25, 2012

Swam yesterday, but the workout was forgettable.  Lifted weights last night.  Swam at Nitro this morning with Kirk, Steve, Anthony, Tom, Ginger.  Jordan coached.   The pool was set up long course.

300 swim, 100 kick, 300 pull
1 x 400 moderate, went 5:47
6 x 100 @ 1:45, 25 strong/75 moderate, averaged 1:22
1 x 300 kick
5 x 100 @ 1:35, 50 strong/50 moderate, averaged 1:21
1 x 200 pull
4 x 100 @ 1:30, 75 strong/25 moderate, averaged 1:20
100 easy

Tuesday, July 24, 2012

Monday July 23, 2012

277 days until Indy

Swam at Nitro this morning with David, Anthony, Tom, Steve, and Ginger.  Jordan coached.  The pool was set up long course.

400 swim, 300 pull, 200 kick, 100 swim
Main set, no additional rest:
1 x 100 @ 1:45
4 x 50 kick @ 1:15
2 x 100 @ 1:45
4 x 50 pull @ 1:00
3 x 100 @ 1:45
4 x 50 kick @ 1:00
4 x 100 @ 1:40
4 x 50 pull @ 1:00
5 x 100 @ 1:40
200 easy
Held 1:20-1:21 on the 100s

Sunday July 22, 2012

This morning I swam at Deep Eddy pool because Barton Springs was closed after last week's heavy rains. The water was a very comfortable temperature. The pool is 100 feet long, fed by a well.

500 warm up
10 x 66 @ 1:15, drill/swim
5 x 330 @ 5:00, first lap fly
132 easy

On Friday I swam at Nitro with David, Krk, and Anthony. Tom coached.
300 swim, 200 kick, 300 pull
16 x 50 @ :50
Main set, 2 rounds:
1 x 50 @ :55 strong 1 x 50 @ 1:30 easy 1 x 100 @ 1:50 strong 1 x 50 @ :55 1 x 150 @ 2:45 1 x 50 @ 1:30 1 x 200 @ 3:30
Round 2 substitute 100 easy @ 2:30 for the 50.
Went :37, 1:17/1:16, 1:58, 2:40
100 easy

Wednesday, July 18, 2012

Wednesday July 18, 2012

Lifted weights last night.  Swam at Nitro this morning with Tom, Ginger, Kirk, Anthony, and David.  James coached.  The pool was set up long course.

400 swim, 200 kick, 200 pull
2 x 500 @ 8:00, #1 swim (moderate, went 7:18) and #2 pull (went 6:49), then without additional rest--
2 x 400 @ 6:30, swam these moderate and went 5:44 and 5:46
4 x 200 @ 4:00, #1 free, #2 50 fly/150 free, #3 100 fly/100 free, #4 free; went 2:42 on the last one
200 easy

Very nice endurance workout. 

Tuesday, July 17, 2012

Tuesday July 17, 2012

Swam at Nitro this morning with Tom, Ginger, David, and Dean.  Jordan coached.  The pool was set up long course.  I did not lift last night because my left triceps has been a bit sore since lifting last week.

200 SKP
6 x 50 kick @ 1:15 IM order, no free
6 x 100 @ 1:45, held 1:21-1:22
6 x 50 swim @ 1:00, IM order
6 x 150 pull @ 2:30; I swam these instead and held 2:01-2:02.  Felt much stronger than I did on the 100s.
100 easy (left practice early for a meeting which had been cancelled--nice)

Monday, July 16, 2012

Monday July 16, 2012

284 days until Indy

I missed practice on Friday because of an early morning meeting.  On Saturday I swam at Nitro with Steve, Tom, and James.  Stephen coached.  I modified the warm up.

800 swim, 400 pull, 200 kick, 100 swim
1 x 500 for time, went 7:03, splitting 3:31/3:32, a solid effort
20 x 50, no additional rest:
2 x 50 @ :40
4 x 50 @ :45
6 x 50 @ :50
8 x 50 @ 1:00, held :38s, went :35 on the last one
100 easy

I had planned to swim at Barton Springs on Sunday, but the coliform count was high due to the recent heavy rains, so I swam later in the morning in the outdoor 25 meter pool at Life Time.  The water was warm, probably around 83 degrees or warmer. 

400 swim, 300 pull, 200 kick, 100 swim
10 x 50 @ 1:00, odds drill/swim, evens swim
12 x 100 @ 1:30, held 1:20s but it was a struggle
4 x 100 @ 1:25, held 1:20s and felt stronger on this set
100 easy

This morning I swam at Nitro with Tom, Michael, Steve, Anthony, and Dean.  The pool was set up long course.  Jordan coached. 

400 swim, 300 kick, 200 pull, 100 swim
8 x 50 kick @ 1:15
1 x 100 kick with fins, faster than 2 x the average time for the 50s
8 x 100 @ 1:45, held 1:21s but felt tight; HR was 150
1 x 200 swim with fins, went 2:33
8 x 50 pull @ 1:00, no paddles
1 x 100 pull with paddles, went 1:12
100 easy

I am realizing that I am going to need more 2000 + yard sets than we are currently swimming. 

Thursday, July 12, 2012

Thursday July 12, 2012

Swam at Nitro with David and Tom.  Jordan coached.  The pool was set up long course.  I had my own lane once again.

800 swim
8 x 50 IM order @ 1:10; my fly is feeling as good as it ever has at this point, and I am able to keep my stroke together for the entire 50 long course, averaging around :40
4 x 100 pull @ 1:40, held 1:15
1 x 200 IM @ 3:30, 1 x 200 reverse IM
4 x 100 kick @ 2:30
1 x 200 IM for time, went 2:58 which I believe is a practice PB (converts to a 2:34 in scy); split :40 on the fly and :40 on the free
100 easy

Wednesday, July 11, 2012

Wednesday July 11, 2012

Lifted weights Monday night, then swam a deceptively tough IM practice yesterday, so I was feeling a bit sore today.  James coached this morning's workout.  I swam with Dean, David, Kirk, Anthony, and Ginger.  The pool was set up long course

200 SKP
8 x 150 @ 2:30: 1-2 breathing 3/5/7, 3-4 free/polo/free, 5-6 free/fly.free, 7-8 free/kick/free
Main set, descending base/100:
1 x 400 @ 6:00, went 5:39
1 x 300 @ 4:20, went 4:13
1 x 200 @ 2:50, went 2:46
1 x 100 @ 1:20, went 1:20
200 easy
2 x (2 x 50 @ :40/1 x 50 choice @ 1:20)
200 easy

Monday, July 9, 2012

Monday July 9, 2012

291 days until Indy.

Swam 4000 yards at Barton Springs yesterday morning with Anthony, John, and Ginger.  This morning I swam at Nitro with James, David, Ginger, and Steve.  Jordan coached.

200 swim, 100 kick, 200 pull
1 x 400 broken :15 at the 200, :10 at the 300, and :05 at the 350, went 5:30
12 x 50 kick @ 1:15
1 x 400 broken as before, went 5:25
6 x 100 pull @ 1:30, averaged 1:17, went 1:16 on the last one
1 x 400 broken as before, went 5:21
100 easy

I corrected a minor stroke flaw--my left hand was entering a bit outside of my shoulder.  It really helps to have someone (Steve in this case) give you feedback on your stroke.

Saturday, July 7, 2012

Saturday July 7, 2012

I haven't been swimming well the past few days, and I am not sure if that is a result of overtraining or the sets we have been doing in practice.  On Friday I swam at Nitro with David, Anthony, Ginger, and Dean.  Tom did not coach as he usually does on Fridays because he was in Omaha, where I would have been had I not been on call.

300 swim, 200 kick, 300 pull, 200 swim
1 x 400 @ 6:30, moderate, went 5:44
1 x 300 @ 5:00, went 4:16
1 x 200 @ 3:30, went 2:44, felt like it should have been faster
1 x 100 strong, went 1:16
1 x 100 kick easy

3 x (1 x 200 moderate @ 3:30, 1 x 200 strong @ 3:30, 100 kick easy), held 2:40-2:41 (800 race pace) but felt harder than it should have
200 easy

This morning I swam at Nitro with David, Kendall, and Keith who joined us from the Nitro pool in Bee Cave.  Stephen coached.  We are still swimming long course and once again had our own lanes which is very nice for fly repeats.

10 x 50 @ 1:00 warm up
10 x 50 @ 1:20 kick
8 x 50 drill @ 1:10, IM order
8 x 50 swim @ 1:30, IM order, strong; went :39-:40 on the fly repeats, :33-:34 on the frree
6 x 50 pull @ 1:00
4 x 100 fast @ 2:00, held 1:16 (400 race pace)
100 easy

Thursday, July 5, 2012

Wednesday July 5, 2012

Swam 4000 yards at Barton Springs yesterday morning since I had the day off and didn't feel like waking up at 4:30 to swim at Nitro.  This morning I swam at Nitro with David, Steve, Ginger, and Dean.  Jordan coached.  The pool was set up long course.

300 swim, 200 kick, 300 pull, 200 swim
Jordan's jammin' kick set, 10 minutes, alternating fast free with slow dolphin, no fins
8 x (1 x 50 drill @ 1:100, 1 x 100 swim @ 2:00), IM order
4 x 100 @ 1:50, odds pull, evens swim, went 1:19 on the odds and 1:18 on the evens
100 easy

Monday, July 2, 2012

Monday July 2, 2012

298 days until Indy.

On Saturday I swam at Nitro with Tom, Steve, and David.  Stephen coached.  The pool was set up long course.

500 swim, 200 kick, 300 pull, 200 swim
8 x 50 @ 1:00, odds moderate, evens strong; descended the evens to :35
6 x 200 @ 3:30, 1-3 swim, 4-6 pull, went 2:45, 2:44, 2:42, 2:42, 2:38, and 2:31
200 easy

I swam 4000 yards at Barton Springs on Sunday with Anthony and Mark.  Anthony touched me out on number nine, which was a good race.  This morning I swam at Nitro with David, James, Matt, and Jill.  Jordan coached.

300 swim, 200 kick, 300 pull, 200 swim
12 x 50, 1-4 @ 1:00, 5-8 @ :50, 9-12 @ :45, held :40
6 x 50 kick @ 1:15
6 x 100, 1-3 @ 1:50, 4-6 @ 1:40, held 1:18
3 x 100 pull @ 1:30, held 1:18
2 x 200 @ 3:10, went 2:41 and 2:42 which was a good effort for me
200 easy

Friday, June 29, 2012

Friday June 29, 2012

Skipped yesterday's practice and slept in an extra hour.  I swam this morning at Nitro with Anthony and David.  Tom coached.  The pool was set up long course.

300 swim, 200 kick, 300 pull
12 x 50 @ :55, odds breath control, evens descend
Main set:
8 x 50 @ :45
1:00 rest
1 x 400 @ 7:00
4 x 100 @ 1:30, pulled these and held 1:18-1:19
1:00 rest
1 x 400 @ 7:00
2 x 200 @ 3:00, pulled these and held 2:42-2:43
1:00 rest
1 x 400 @ 7:00
200 easy

Went 5:35 on all three 400s, a solid effort.

Wednesday, June 27, 2012

Wednesday June 27, 2012

Threw down some pretty decent 100s yesterday morning; after swimming 4 x 200 IM @ 3:30 (fastest was a 3:03, which was a good time for me) I descended a set of 4 x 100 @ 1:50 from 1:19 to 1:15, swimming behind Dean who was wearing paddles.  This morning I shook off a bit of a cold and swam at Nitro with David, Tom, and Anthony.  James coached.  The pool was set up long course, and I had my own lane again, which was very nice.  Despite the aerators, the water was a bit warm, not surprising considering daily highs over 100 degrees.

400 swim
4 x 50 @ 1:10, IM order; I am able to keep my stroke together on long course 50s fly this summer, which is an improvement
Main set, two rounds, with 2:00 rest between each round:
1 x 100 @ 1:40
1 x 100 @ 1:25
1 x 200 @ 3:20
2 x 100 @ 1:25
1 x 300 @ 5:00
3 x 100 @ 1:25
Somewhat disappointed in my performance on this set.  I held 1:22 (instead of 1:20) for the 100s on 1:25 and maintained an En1 (instead of En3) pace for the repeats on a 1:40 base.
200 easy

Monday, June 25, 2012

Monday June 25, 2012

305 days until Indy.

Skipped practice at Nitro last Thursday and swam 7 laps (2800 yards) at Barton Springs because I had an early morning meeting downtown.  On Friday we swam a tough lactate set at Nitro.  The pool was set up long course.  Tom coached.  I had my own lane, swimming next to David.

300 swim, 200 kick, 300 pull
8 x 100 @ 1:45, odds drill/swim, evens build to 90%
Main set, 100 easy active recovery after each repeat, no additional rest:
1 x 300 @ 9:00, went 4:02
1 x 200 @ 7:00, wen 2:37
1 x 100 @ 4:00, wen 1:12
1 x 50 @ 3:00, went :34
1 x 50 @ 3:00, went :32, which was I believe a practice PB
1 x 100 @ 4:00, went 1:11
1 x 200, failed on this one and went 2:46
100 easy

Saturday was a recovery day of sorts.  Stephen coached.  The pool was set up long course.

800 swim, 400 pull, 200 kick
4 x (4 x 50 kick @ 1:20, 4 x 50 drill @ 1:10, 4 x 50 swim @ 1:10), IM order; descended the last set of 4 x 50 free to :32
100 easy.

I went to my first yoga class on Saturday morning; some of the poses were challenging, but several incorporated rhomboid stretches and scapula exercises which were very familiar to me. I felt great afterwards but was a bit sore the next day, as expected.  

Sunday morning I swam 400 yards at Barton Springs with Anthony, Ginger, and Tricia.  This morning I swam at Nitro with Tom, Ginger, Tricia, and Larry.  Jordan coached.

300 swim, 200 kick, 300 pull, 200 swim
1 x 400, swam this moderate and went 5:44
2 x 200 kick
3 x 150 pull @ 2:30, descended from 2:00 to 1:57
1 x 50 easy
4 x 100 @ 2:45, held 1:21
5 x 50 kick @ 1:15
1 x 50 easy
4 x 100 @ 1:45, held 1:21
100 easy

Wednesday, June 20, 2012

Wednesday June 20, 2012

310 days until Indy.

Swam mostly forgettable pool workouts on Saturday and again on Monday.  On Sunday I swam 4000 yards with Anthony, David, and Ginger.  I didn't swim yesterday morning because of a meeting, but I needed a recovery day anyway.  Lifted weights last night.  This morning I swam at Nitro next to Kirk, David, and Tom.  James coached.  The pool was set up long course, and I had my own lane once again.

200 SKP
3 x (4 x 50 stroke @ 1:10/2 x 100 stroke/free @ 2:15), IM order, which was a pretty tough transition set
Main set, two rounds:
1 x 400, 1 x 200, 1 x 100; :45 rest after the 400, :30 rest after the 200, easy 200 after the 100.  Went 5:36, 2:45, 1:20 and 5:32, 2:45, 1:20
100 easy

Friday, June 15, 2012

Friday June 15, 2012

Swam at Nitro with David, Anthony, Jackie, Ginger, and Zach.  Scott coached using one of Tom's workouts.  The pool was set up long course.  I had my own lane.

200 SKSPS
Main set, no additional rest:
3 x 300 @ 5:00, descended from 4:20 to 4:14
1 x 200 @ 3:30, went 2:50
2 x 300 @ 5:00, went 4:19 and 4:16
2 x 200 @ 3:30, went 2:50 and 2:45
1 x 300 @ 5:00, went 4:23
3 x 200 @ 3:30, descended from 2:50 to 2:45
100 easy

3000 meter set, predominantly En2.  Great endurance workout today.

Thursday, June 14, 2012

Thursday June 14, 2012

Swam at Nitro this morning with David.  Jordan coached.  The pool was set up long course.

300 swim, 200 kick, 200 pull, 100 swim
3 x (1 x 150 IM @ 2:45/1 x 100 free @ 2:00), averaged 1:22s on the 100s
50 easy
10 x 50 kick @ 1:15, odds free, evens breast
3 x (1 x 150 IM @ 2:45/1 x 100 free @ 1:50), averaged 1:20 on the 100s, went 1:18 on the third round
1 x 100 fast, went 1:11, held my stroke together and felt strong
100 easy

Wednesday, June 13, 2012

Wednesday June 13, 2012

Lifted weights Monday night, but missed Tuesday's practice because I was up late at the hospital.  I swam at Nitro this morning with David, Anthony, and Tom.  James coached.  The pool was set up long course.  I had my own lane because the age groupers didn't arrive unitl we were finished.

300 swim, 4 x 50 kick, 300 pull
8 x 50 @ 1:00, descend 1-4 andc 5-8
5 x 200 pull @ 3:10, descended from 2:41 to 2:30, a practice PB
10 x 100, 1-3 @ 1:40 (held 1:21-1:22), 4-6 @ 1:50 (held 1:20), 7-9 @ 2:00 (held 1:18), 10 fast (went 1:14)
100 easy

Monday, June 11, 2012

Monday June 11, 2012

319 days until Indy.

Swam 4000 yards at Barton Springs yesterday with Anthony.  The pool was fairly crowded once again, but we were able to race "number nine" without incident.  This morning I swam at Nitro with Tom, David, James, Anthony, and Tom, Jr.  Jordan coached.  I am working on accelerating my hand during the pull phase of my freestyle. 

400 swim
10 x 50 @ :55
2 x 100 kick
8 x 50 @ :50
2 x 100 pull
6 x 50 @ :45
2 x 100 back
4 x 50 @ :40, made 'em
2 x 100 choice
2 x 50 @ :35, flipped at the wall and went 1:10 for a 100 free, a practice PB
100 easy

Friday, June 8, 2012

Friday June 8, 2012

Swam at Nitro this morning with Jennifer (who shared my lane), David, Anthony, and Jackie.  The pool was set up long course.  Tom coached.

300 swim, 200 kick, 300 pull, 200 swim
1 x 600, 50 kick/200 build/50 kick/150 build/50 kick/100 swim
Main set:
10 x 150 @ 4:00, odds 100 all out/50 easy, evens 50 all out/100 easy; held :34s on the fast 50s, went 1:16, 1:14, 1:12, 1:12, 1:13 on the fast 100s.  Felt strong until the last 100 when my stroke began to fall apart.
100 easy

Thursday, June 7, 2012

Thursday June 7, 2012

Swam at Nitro this morning with Tom, David, James, and Ginger.  The pool was set up long course.  Jordan coached.

200 SKIPS
1 x 500 for time, felt strong and went 7:02; my goal was to beat 7:05 (En2), so I was happy with this time especially since we did not swim a transition set first.
4 x 100 @ 1:45, averaged 1:21-1:22
2 x 300 @ 5:00, 50 stroke IM order/50 free
4 x 50 kick @ 1:15
3 x 200 IM @ 4:00
100 easy

Wednesday, June 6, 2012

Wednesday June 6, 2012

Swam at Nitro this morning, sharing a lane with Kirk.  The pool was set up long course.  James coached.

400 swim, 200 pull
4 x 200 @ 3:15, stroke (IM order)/free by 50
6 x 50 @ 1:15, 25 streamline underwater/25 fast
Main set:
1 x 300 easy @ 5:00
3 x 100 @ 1:25
1 x 250 easy @ 4:30
3 x 100 @ 1:25
1 x 150 easy @ 3:00
3 x 100 @ 1:25
1 x 100 easy @ 2:30
3 x 100 @ 1:25
100 easy

I made all of the 100s on 1:25 and felt pretty strong, averaging 1:20-1:21 on the first two repeats of each round.

Tuesday, June 5, 2012

Tuesday June 5, 2012

Swam at Nitro with Tom, David, Jeff, and Steve.  Jordan coached.  The pool was set up long course.

400 swim, 200 pull
8 x 100 @ 1:50, odds fly/back, evens breast/free; managd to keep my stroke together on the fly repeats despite the lack of a transition set
8 x 50 kick @ 1:15
4 x 200 IM @ 3:30, averaged 3:10
100 easy

Plan to lift weights tonight.

Monday June 4, 2012

326 days until Indy

Swam 4000 yards at Barton Springs yesterday with Anthony.  We raced "number nine" and finished together.  This morning I swam at Nitro with David, Tom, and Kirk.  Jordan coached.  The pool was set up long course.

300 swim, 200 kick, 200 pull, 100 swim
4 x (1 x 200 @ 3:00, 2 x 100 pull @ 1:30, 4 x 50 kick @ 1:15), 100 easy after round 2; felt pretty tight, averaged 2:48 on the 200s
100 easy

Friday, June 1, 2012

Friday June 1, 2012

Swam at Nitro this morning with David, Steve, Anthony, Tom the Younger, and Jean.  Tom coached.  The pool was set up long course.

400 swim, 200 kick, 300 pull
4 x 150 @ 2:45, 50 kick/100 swim
Main set:
4 x 200 @ 3:10, held 2:46-2:47
1 x 100 @ 3:00 easy
4 x 200 @ 3:00, held 2:46-2:47
1 x 100 @ 3:00 easy
4 x 200 @ 2:50, went 2:46, 2:46, 2:47, 2:48; felt strong on the first three and finished in a practice PB for an 800 of 11:18
100 easy

Thursday, May 31, 2012

Thursday May 31, 2012

Lifted weights Tuesday evening, and as always I am feeling sore two days later.  I swam this morning at Nitro with Steve, Tom, David, and Kirk.  The pool was set up long course.  Stephen coached.

300 swim
4 x 150, drill/swim, :30 rest
3 x 200 @ 3:15, averaged 2:48s
4 x 150 kick/drill/swim, IM order, :30 rest
3 x 200 IM @ 3:15, descended to 3:06
6 x 100 @ 1:45, held 1:18s (800 race pace) and felt strong despite the muscle soreness
100 easy

Tuesday, May 29, 2012

Tuesday May 29, 2012

332 days until Indy.

Swam at Nitro on Saturday with Steve, David, and Tom.  Stephen coached.  The pool was set up long course.

200 SKPS
16 x 50 @ 1:00 drill
16 x 50, 1-8 @ 1:00, 9-16 @ :50, odds moderate, evens strong, averaged :40 and :38
4 x 200 @ 3:15, odds pull, evens swim, averaged 2:38 and 2:42, which was a very strong set for me
100 easy

On Sunday I swam 4000 yards at Barton Springs with Anthony and Ginger.  It was very crowded despite the early hour, presumably because of the Capital Triathalon scheduled for Memorial Day.  We saw a lot of wetsuits despite the warm weather.

I skipped yesterday's practice, in part because of street closures for the triathalon and in part because I wanted an off day.  This morning I swam at Nitro with Steve, Tom, David, and Tom, who is returning to the sport after a five year break.  Jordan coached.  It was a forgettable long course workout for me. 

200 SKIP
4 x 200 @ 3:30, odds free, evens IM
6 x "80" (flags to flags, no walls) @ 2:00
8 x 50 @ 1:00, IM order
4 x 100 pull @ 1:45; descended from 1:18 to 1:14
4 x 50 @ 1:00 IM order
100 easy


Friday, May 25, 2012

Friday May 25, 2012

Skipped yesterday's practice because I have decided to swim six days/week, and Thursday is usually an IM day.  Swam this morning at Nitro with Steve, Anthony, David, and Jackie.  Tom coached.  The pool was set up long course.

300 swim/200 kick/300 pull
8 x 50 @ :55, descend 1-4 and 5-8
Main set, 1:00 rest between rounds:
8 x 100 @ 1:30, averaged 1:20-1:21 and felt pretty strong
4 x 200 pull @ 3:15, cruise these and averaged 2:39-2:40
2 x 400 @ 6:30, swam only one of these because we were running out of time and went 5:42
1 x 800, went 11:20, a practice PB and only :06 slower than I went at long course Nationals in 2004 (but well off my pace at Zones last summer); felt very strong on this swim
100 easy

Wednesday, May 23, 2012

Wednesday May 23, 2012

Lifted weights last night, so I was a bit sore this morning.  I swam at Nitro with Anthony, Steve, Tricia, David, and Tom.  Jordan coached.

400 swim, 200 pull
10 x 50 @ :45, starting from the middle of the pool (two turns)
10 x (50 @ :35/25 easy @ :35)
10 x 100 @ 1:30 with a "floating" 25 easy/100; held 1:11s
1 x 200 fast, went 2:16 and felt pretty strong
1 x 100 fast, went 1:03 and struggled on the last 50
200 easy

Tuesday, May 22, 2012

Tuesday May 22, 2012

Swam at Nitro this morning with Steve, David, Tom, and Tricia.  Jordan coached.

200 SKIPS
5 x 50 kick @ 1:00, no fins
8 x (25 IM order @ :30/50 free @ :45)
5 x 50 pull
5 x 150 IM (no free) @ 2:30
1 x 200 IM fast, went 2:33 (leaving on the 0)
100 easy

Monday May 21, 2012

340 days until Indy.

Swam a recovery workout on Saturday, then went 3600 yards at Barton Springs yesterday without a wetsuit.  I missed this morning's practice because I was called in at 4:30 for a STEMI, so I swam in the outdoor 25 meter pool at Life Time this afternoon.  The water is already becoming a bit warm.  Next month it will be too hot for serious training.

400 swim, 300 pull, 200 kick, 100 swim
12 x 150 @ 2:30, held 2:00-2:01 (1500 race pace)
100 easy

Friday, May 18, 2012

Friday May 18, 2012

Swam at Nitro with James, Jeff, Anthony, David, Ginger, and Steve.  Tom coached.  The pool was set up long course.  We swam a lactate set of 200s today.  I was not feeling great but pushed through it.

400 swim, 300 pull, 300 swim
4 x (3 x 50 @ 1:10, #1 kick, #2 build, #3 25 moderate/25 fast legs, slow arms
5 x 200 @ 7:00, 100 easy after each; went 2:36, 2:39, 2:38, 2:38, 2:38.  I had wanted to hold 2:36 but was happy with the consistency of my times and my ability to hold my stroke together through the set.  I focused on keeping my stroke long, particularly on the last 50.  In 2011 I swam a set of 3 x 200 @ 6:00 and held 2:36 leaving on the 8 instead of on the 0, so today's effort was comparable.
200 easy

Thursday, May 17, 2012

Thursday May 17, 2012

Decided to swim this morning despite a late night intervention in the cath lab because I have found that an extra hour of sleep really does very little for me at that point.  I have had some very strong workouts on only a few hours of sleep, and today was no exception.  The Nitro pool was set up long course.  Tom coached.

400 swim, 200 kick, 300 pull, 100 choice
12 x 50 @ 1:00, IM order--1-4 drill/swim, 5-8 kick/swim, 9-12 swim
12 x 100 @ 1:50, odds free ascending, evens pull descending; ascended from 1:16, descended to 1:15 and felt very strong
4 x 150 @ 2:45, descended from 2:03 to 1:57 which is faster than 800 race pace
100 easy