Monday, April 23, 2012

Taper day 6

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

400 swim, 200 kick, 200 pull, 100 swim
4 x 50 drill
6 x 50 @ 1:15, 800 race pace, held :38 feet to feet and felt very smooth
8 x 50 @ 1:15, 1-4 alternating easy (held :39s) and fast 25/easy25; 5-8 @ 400 race pace (:36-:37)
200 easy

2000 meters

Taper day 5

On Sunday afternoon I swam at Life Time in the outdoor 25 meter pool.  The weather was amazing, and the water temperature was perfect. 

400 swim, 300 pull, 200 kick, 100 swim
4 x 100 @ 2:00, held 1:18 (800 race pace) comfortably
6 x 50 @ 1:10, 400 race pace, held :37s feet to feet and felt very smooth
300 swim

2000 meters

Saturday, April 21, 2012

Taper day 4

Didn't get to sleep until after midnight because of an ER consult.  Swam at Nitro this morning with Steve and Jenn (home visiting for the weekend), next to Tricia and David.  The pool was set up long course.  We modified Stephen's workout.

400 swim, 200 kick, 400 pull
4 x 50 @ 1:10, moderate, averaged :40
5 x 100 @ 2:00, held 1:20 (800 race pace), HR = 132-144
1 x 100 easy
8 x 50 @ 1:15, odds easy, evens fast; held :39 on the odds and :34-:35 on the evens
1 x 300 easy

2500 meters

Felt a bit tired today, not surprisingly.  Plan to swim 2300 tomorrow, 2000 Monday and Tuesday, and 1500 Wednesday before leaving for Greensboro.  I will shave Tuesday night. 



Friday, April 20, 2012

Taper day 3

Swam at Nitro with David, Steve, Jeff, and Tricia.  Tom coached.  The pool was set up long course.  Felt a bit tight at first.

300 swim, 200 kick, 300 pull
4 x 50 @ 1:00, build to 85%
3 x 200 @ 3:30, swam these moderate and held 2:50 (En2); HR = 132
1 x 100 easy
3 x 100 @ 2:00, went 1:19, 1:18, 1:18 (below 800 race pace), felt very smooth, HR = 144
8 x 50 @ 1:15, odds easy, evens fast; held :39-:40 on the odds (800 race pace), :35 on the evens (200 race pace), and went :34 on the last one.  Felt very strong on these.
300 easy

2700 meters

Thursday, April 19, 2012

Taper day 2

Swam at Nitro this morning with Steve, Jeff, David, Tom, and Kirk.  Stephen coached.  The pool was set up long course as several national team members are training for the Olympic Trials.  I felt good in the water today.

400 swim, 300 pull, 200 kick, 100 swim
4 x (50 kick/50 drill/50 swim all @ 1:10)
1 x 300 pull, no paddles, cruised this and went 4:15
10 x 50 @ 1:00, 800 race pace, held :39s comfortably and felt very smooth, HR =132
300 easy

2700 meters

Wednesday, April 18, 2012

Taper day 1

Not unexpectedly I did not feel great in the water today.  I swam with Steve, David, Trish, Anthony, and Tom.  James coached.

500 swim, 200 kick, 200 pull
4 x 25 fly @ :40, 4 x 50 back/free @ 1:10, 1 x 100 easy
5 x 100 @ 1:45, held 1:10, HR = 138; felt reasonably smooth, but I had to push these a bit to hold that pace
1 x 500 pull, no paddles, swam this easy
8 x 25 @ :45, odds smooth, evens fast; hit :13s on the last two fast ones and felt fairly smooth
4 x 150 @ 2:30, 100 @ 1000 race pace (1:10)/50 easy, HR = 132
300 easy

3400 yards

Plan to taper as I did last summer before Zones--3000 yards/day this week, a mix of easy aerobic swimming and race pace sets with adequate rest, then 2500 Saturday and Sunday, dropping to 2000 Monday and Tuesday and 1500 on Wednesday (which will basically consist of a meet warm up).  If this taper is at all like my last one, I will likely not feel good in the water before Monday. 

Tuesday, April 17, 2012

Tuesday April 17, 2012

Swam at Nitro this morning with Steve, Kirk, Tom, and David.  Jordan coached.  I consider this my last pre-taper workout.

500 swim, 200 pull
6 x (1 x 100 DPS @ 1:45/1 x 125 @ 1:45 strong); felt a bit sluggish at the beginning of the set without a transition set first, descended from 1:31 to 1:28
1 x 300 pull, no paddles
8 x (1 x 50 fast @ :40/1 x 25 easy @ :30); averaged :32 on the 50s (500 race pace) and felt pretty strong
200 easy

3100 yards

Monday, April 16, 2012

Monday April 16, 2012

Skipped Barton Springs yesterday in part due to the weather, but also I didn't think that it fit into my taper plans.  Swam at Nitro this morning with David, Tom, Anthony, Steve, and Jeff.  Jordan coached.  The pool was set up long course.

200 SKIP
4 x (3 x 50 @ :45/1 x 50 @ 1:15)
10 x 100, odds pull (no paddles) @ 2:00, evens kick @ 2:15
2 x 50 drill @ 1:15
2 x 50 fast @ 1:15, went :35 and :34, felt pretty smooth
200 easy

3200 meters

Friday, April 13, 2012

Friday April 13, 2012

Swam at Nitro with Steve, David, Anthony, Gene (visiting from Sacramento), and James.  Tom coached.  The pool was set up long course.

400 swim, 200 kick, 200 pull, 200 swim
1 x 500 @ 8:00, went 7:15
5 x 100 @ 1:45, held 1:20
1 x 400 @ 7:00, went 5:40
4 x 100 @ 1:45, held 1:19-1:20
1 x 300 @ 5:30, went 3:11
3 x 100 @ 1:45, held 1:18-1:19
1 x 200 @ 3:30, went 2:45
2 x 100 @ 1:45, held 1:19
300 easy

Plan to start tapering on Monday.

Wednesday, April 11, 2012

Wednesday April 11, 2012

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

200 SKP (I just swam a 400)
3 x (4 x 25 @ :30, 2 x 50 @ :50), IM order
10 x 50 @ :40, felt sluggish, averaged :36
1 x 500 pull
10 x 50, 1-5 @ :40, 6-10 @ :35 (made the first two of these)
1 x 500 pull
1 x 50 easy
1 x 500 pull fast, went 5:43, a personal best in practice
1 x 50 easy
4 x 25 @ :17, made them
100 easy

Tuesday, April 10, 2012

Tuesday April 10, 2012

Four more tough workouts remain until we begin tapering.  I am done lifting weights until after Nationals.  This monring I swam with Steve, David, Tom, Jeff, and Tricia.  Jordan coached.

300 swim (missed the rest of warm up)
4 x (4 x 50 @ 1:00), IM order
12 x 75 kick @ 1:30
8 x 100 pull @ 1:30, swam these strong and held 1:06
1 x 200 IM, fast, @ 4:00, went 2:37
1 x 200 free, strong, went 2:20
150 easy

Monday, April 9, 2012

Monday April 9, 2012

Saturday was a recovery workout with several hundred meters of kicking.  Swam 3200 yards at Barton Springs on Sunday without a wetsuit.  This morning I swam at Nitro with Steve, David, Jeff, and Anthony.  Jordan coached.  The pool was set up long course.

200 SKPS
4 x 200 @ 3:15, 50 moderate/100 fast/50 moderate; went 2:45, 2:43, 2:42, and 2:42--a very good set for me
8 x 50 kick @ 1:15
4 x 200 @ 3:15, 50 fast/50 easy/50 fast/50 easy; held 2:42 which was my best set of 200s on this interval
8 x 50 kick @ 1:15
8 x 50 @ 1:00, alternate 50 easy, 50 as 25 blast/25 easy
100easy

Friday, April 6, 2012

Friday April 6, 2012

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

300 swim, 200 kick, 300 pull, 200 kick
Transition set:
3 x (3 x 100 @ 1:50--#1 moderate/build, #2 breathing 5/7, #3 moderate/strong)
Main set, no additional rest:
1 x 300 @ 4:45, went 4:19
1 x 300 @ 4:30, went 4:19
1 x 300 @ 4:15, went 4:13
1 x 200 @ 3:20
1 x 200 @ 3:10
1 x 200 @ 3:00
1 x 200 @ 2:50, made it (touch and go)
1 x 100 @ 1:45
1 x 100 @ 1:40
1 x 100 @ 1:35
1 x 100 @ 1:30
1 x 100 @ 1:25, went 1:22
100 easy

Wednesday, April 4, 2012

Wednesday April 4, 2012

Swam at Nitro today with David, Steve, Anthony, Tricia, Tom, and Jeff.  James coached.  It was another tough, well written workout.

500 swim, 3 x 100 IM @ 1:30, 200 kick
Main set #1, no additional rest:
5 x 50 @ :40
1 x 400 @ 5:30, swam this @ En2 pace and went 5:01
5 x 50 @ :40
1 x 300 pull
Main set #2, no additional rest:
2 x (4 x 100 @ 1:10--I swam 2 @ 1:10 and 2 @ 1:15/2 x 100 @ 1:30--we swam these on 1:45 instead); my elapsed time after the 4 x 100 was 4:47-4:48, faster than my 500 pace at Senior Games, so I am expecting a significant time drop when I shave and taper
8 x 25 kick @ :45, fast
4 x 59 @ :45, IM order
200 easy

Tuesday, April 3, 2012

Tuesday April 3, 2012

Swam at Nitro with David, Zach, Tom, and Jeff.  Jordan coached. 

400 swim, 300 kick, 200 pull, 100 drill
8 x (1 x 25 @ :30/1 x 50 @ :50, IM order)
1 x 100 IM fast, went 1:16
4 x 125 @ 1:45, held 1:28s
1 x 100 IM fast, went 1:16
8 x 50 kick @ 1:00
1 x 100 IM fast, went 1:14
4 x 75 fly/back/breast @ 1:20, cruised these and held 1:02s
1 x 100 IM fast, went 1:13
50 easy
1 x 200 @ 1000 race pace, went 2:17, but could have split it better (:31, :35, :35, :36)
100 easy

I will begin tapering two weeks from tomorrow. 

Monday, April 2, 2012

Monday April 2, 2012

Swam 3600 meters at Barton Springs yesterday without a wetsuit.  Definitely felt a bit hypothermic when I finished.  This morning I swam at Nitro with Steve, David, Tom, Anthony, and Jeff.  Jordan coached.  The pool was set up long course.

200 SKIPS
4 x 200 @ 3:15, went 2:45, 2:45, 2:45, 2:42; had to push a bit for these repeat times without a transition set
8 x 100 kick @ 2:00, didn't make the interval
16 x 50 @ 1:00, odds moderate, evens strong, averaged :39s and :37s
100 easy

I will begin tapering for Nationals in two weeks.