Saturday, March 31, 2012

Saturday March 31, 2012

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

500 swim
5 x 100 drill with fins
3 x 300, kick 50/swim 100
6 x 50 pull
2 x 300 pull, breathing 3/5/3, went 4:01 oo the second 300
6 x 50 swim @ :45
3 x 100 @ 1:45, streamline underwater for 25 meters
1 x 300 for time, went 3:59 (800 race pace), which was a strong swim for me and faster than my 500 pace at Senior Games.
100 easy

Friday March 30, 2012

Yesterday was IM day; the main set was 4 x (25 stroke/25 free, 50 stroke/50 free, 75 stroke/75 free, 100 stroke/100 free). Struggled through this set, feeling pretty sluggish. This was followed by 2 x (200 pull @ 3:00/200 IM @ 3:30). I went 2:21 on the pull 200s, 2:42 and 2:36 on the IMs.

This morning I swam at Nitro with Steve, Anthony, David, Jeff, and Kirk. The pool was set up long course. Tom coached.

400 swim, 200 kick, 400 pull
Transition set:
8 x (1 x 50 kick @ 1:15/1 x 100 @ 1:55, 1:50, 1:45, 1:40, 1:35, 1:30, 1:25, 1:20); held 1:18s on the 100s and felt very strong
Main set:
2 x 50 @ 1:15, breath control (breathing every 7)
4 x 50 @ 1:15, fast
1 x 50 easy
2 x 50 @ 1:15, breath control
3 x 50 @ 1:15, fast
1 x 50 easy
2 x 50 @ 1:15, breath control
2 x 50 @ 1:15, fast
1 x 50 easy
Held :34s on the fast 50s (200 race pace)

Wednesday, March 28, 2012

Wednesday March 28, 2012

Missed practice yesterday because of an early meeting at the hospital, so that will count as my off day this week.  Swam this morning at Nitro with Anthony, David, Tricia, Tom, and Steve.  James is back from New Zealand and coached today.

500 swim
4 x 25 fly @ :30. 4 x 50 IM order @ :50, 4 x 50 kick @ 1:00
5 x 200 @ 2:45 swum as 100 strong/100 moderate; held 1:10s on the first 100 of each repeat
4 x 25 fly @ :30 (no additional rest after the 200s)
3 x 400 pull @ 5:20, went 4:46, 4:46, 4:40
4 x 50 kick @ 1:00
4 x 150 @ 2:00 swum as 100 moderate/50 fast; averaged 1:50 on these
4 x 25 fly @ :30 (no additional rest after the 150s--very tough)
100 easy

Tuesday, March 27, 2012

Monday March 26, 2012

Traveled to San Antonio yesterday morning to join my dad for the Texas State Senior Games at Josh Davis Natatorium.  He took home four gold medals for the weekend, competing in the 90-94 age group, and set a state record in the 500 free.  I won my age group in the 500 free, my only event, with a workout quality time of 5:58.19.  I never saw my splits.  I was hoping to be at least 15-20 seconds faster despite the fact that I was untapered and unshaved, but that was probably not very realistic.  Last Wednesday I was just a couple of seconds off of this time after the first five repeats of the set of 8 x 100.  This morning I swam a 200 free long course in 2:33 (1:15/1:18) at the end of practice, which converts to a 2:12 in yards, so I believe that this is a better indicator of the pace I can hold for a 500 when I am fully tapered and shaved. 

I swam at Nitro this morning with Steve and David this morning, next to Jeff, Anthony, Tom, and Tricia.  Jordan coached.  The pool was set up long course as it was on Friday and Saturday.

200 SKIPS
8 x 50 @ :45
1 x 100 strong, went 1:14
8 x 50 kick @ 1:10
1 x 100 strong, went 1:13
8 x 50 pull @ :50
1 x 100 strong, went 1:13-14
4 x 150 kick/pull/swim
1 x 200 fast, went 2:33 (1:15/1:18), which converts to a 2:12 in yards
100 easy

Monday, March 26, 2012

Friday March 24, 2012

Swam at Nitro with Steve, Tricia, and Anthony.  Tom coached.  The pool was set up long course.  I will not be tapering for Senior Games on Sunday

300 swim, 200 kick, 300 pull
4 x 150 pull @ 2:30, descended from 2:01 to 1:58
3 x 250 swim @ 4:00, held 3:31
3 x 250 pull @ 4:00, held 3:25
4 x 150 swim @ 2:10, made 'em
100 easy

Wednesday, March 21, 2012

Personal Best

After a difficult few months of training interrupted by a bout of bronchitis, rhomboid tendinitis, and then last week a kidney stone, I was very pleased to swim a personal best in practice today for a set of 8 x 100s: 1-2 @ 1:10 (1:04/1:06), 3-8 @ 1:15 (holding 1:10-1:11).  I shared a lane with David and swam next to Steve, Jeff, Anthony, Stefan, and a guest from Santa Clara also named Steve.  James coached.

500 swim
2 x (4 x 25 fly @ :30, 4 x 50 @ :50 IM order, 4 x 50 kick @ 1:00)
8 x 100, 1-2 @ 1:10, 3-8 @ 1:15; this was a personal best for a set of 8 x 100
500 easy, pulling without paddles
3 x (1 x 150 @ 2:15, 3 x 50 @ :40, 1 x !00 @ 1:30, 2 x 50 @ 1:00); averaged 1:46 on the 150s, 35s on the 50s @ :40, went 1:12, 1:12, and 1:08 on the 100s, held :34 or better on the 50s @ 1:00.
200 easy

Tuesday March 20, 2012

Swam at Nitro this morning with Steve, David, Kirk, Jeff, Tricia, and Jill.  Jordan coached.  I left early because of a meeting which I decided to skip.

400 swim, 300 pull
4 x 200 Indiana IM @ 3:15, averaged 2:50 on these and felt tight
4 x 200 pull @ 3:00, held 2:16s and felt pretty strong
4 x 200 kick @ 4:00, did two of these and then swam down 200 easy

Monday March 19, 2012

I was only able to swim three days last week but returned to Nitro this morning and felt strong in the water.  The pool was set up long course.  Stephen coached.

500 swim
4 x 100 drill
4 x 100 kick with fins
4 x 50 pull
4 x 100 pull
1 x 500 for time; I missed this because I was paged
5 x 100 @ 1:40, held 1:21-1:22
4 x 100 @ 1:30, held 1:21
3 x 100 @ 1:20, made the first two, touched on 4:04
100 easy

Friday, March 9, 2012

Friday March 9, 2012

Swam at Nitro with David, Anthony, and Jackie.  Tom coached.  The four of us chose the distance option.

300 swim, 200 kick, 300 pull, 200 swim
6 x 100 @ 1:25, swam these moderate and averaged 1:15-1:16
1 x 600, negative split, went 7:40
12 x 50 @ :40
1 x 600, build by 200, went 7:31
1 x 100 easy
1 x 600, negative splite, went 7:32
100 easy

 Plan to begin tapering for the Senior Games in ten days.

Tuesday, March 6, 2012

Tuesday March 6, 2012

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

200 swim, 200 kick, 200 back, 200 pull
4 x 100 @ 1:30, 25 IM order/75 free
4 x 75 @ 1:20, 50 IM order, 25 free
4 x 50 @ :50 IM order
4 x 200 IM @ 3:00, averaged 2:44
4 x 75 pull @ 1:10, held :48s and felt very strong
4 x 100 @ 1:20, averaged 1:08s
200 easy

Monday, March 5, 2012

What I liked best

If life imitates art, then when we die an angel who bears a striking resemblance to Nicholas Cage will ask us what we liked best.  On my list I will have to include Sunday morning swims at Barton Springs.  Yesterday's swim was perfect.  When we arrived the air temperature was 39 degrees, so there was a generous layer of mist over the water.  From the very start my stroke felt strong and smooth.  I swam over one large fish who stayed with me for a bit and passed several ducks who didn't seem at all fazed by our presence.  Later, as the sun rose over the Austin skyline, sunlight began streaming through the blue-green water creating an ethereal effect.  Since there were only one or two other swimmers, we raced our ninth lap without fear of collision; in the end I was able to hold off Anthony and finished half a body length ahead.  All of which begs the question: what's the point of becoming a proficient swimmer if you only swim in pools?

This morning I swam at Nitro with Anthony, Tom, Steve, Jeff, Tricia, and Jordan.  Stephen coached.

500 swim
5 x 100 kick with fins @ 1:30
5 x 100 @ 1:30, averaged 1:12; swam this as a transition set
5 x 100 kick with fins @ 1:30
5 x 100 pull @ 1:20, averaged 1:08s
1 x 500, swam this moderate (En2) and went 6:13; I was very happy with this swim
5 x 100 @ 1:15, held 1:10-1:11, felt strong on the first four
100 easy

Saturday, March 3, 2012

Saturday March 3, 2012

Missed yesterday's practice because of an early morning meeting downtown, which is unfortunate because Tom's Friday workouts are very challenging.  Swam this morning at Nitro with David, Tom, Jean, and Tricia.  Stephen coached. 

400 swim, 400 pull
20 x 25 kick @ :35
4 x 200, #1 free, #2 breast, # 3 back, #4 fly/free by 50, no interval
20 x 25 dolphin kick @ :35
14 x 100: odds IM @ 1:40, evens free @ 1:20, averaged 1:22 on the IMs, 1:10 on the free
200 easy