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. 


  1. I know you miss me Craig!!

    Amazing what extra volume does to your swimming, right? Noticed lots of 5k+ workouts in the blog.
    Next week it looks as if we might be having 6...yes 6 coaches on deck during the week. Madness. My knee appears to be coming right, so I might make the transition to your squad sooner than later. I miss big sets.
    Keep swimming strong.

  2. Back in the day I responded well to higher volume practices and longer sets. That may still hold true for me. I really like the consistency in coaching. Anyway, I met your friend Ben the other day. Nice guy. You would fit in well here.