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

Wednesday, May 16, 2012

Wednesday May 16, 2012

Lifted weights Monday night.  I missed yesterday's practice because of an early morning meeting at the hospital.  This morning I swam at Nitro with David, Steve, Anthony, and Tom.  James coached.

400 swim
3 x 50 fly @ 1:00, 2 x 50 kick @ 1:00
3 x 400 pull @ 6:00, descended to 4:48
8 x 100 pull, no paddles, @ 1:20, averaged 1:12
3 x 400 free @ 5:45, averaged 4:59-5:00 (En2)
8 x 100 @ 1:15, made all of them although the last few were touch and go; great set at the end of a 5000 yard practice
100 easy

Monday, May 14, 2012

Monday May 14, 2012

347 days until Indy.

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

250 SKPS
10 x 50 @ 1:10, alternate right arm/left arm by 50
5 x 100 @ 1:45, 1 kick, 2 & 3 pull, 4 & 5 swim
Main set:, no additional rest:
4 x 50 @ :40
6 x 50 @ :50
8 x 50 @ 1:00
6 x 50 @ :50
4 x 50 @ :40
One minute rest
1 x 200 fast, went 2:34 which was close to a practice PB I believe
100 easy

Wednesday, May 2, 2012

2012 Nationals, by the numbers

0    Medals won

6    Time difference, in seconds, between the first and second 100 of the 200 free

14  Highest place finish

15  Lowest place finish

16  Drop, in seconds, in the 500 free after tapering and shaving

34  Pace per 50 in the 500

35  Pace per 50 in the 1000

So Nationals was a bit of a disappointment in the sense that I did not swim as fast as I had hoped, failing to break 11:40 in the 1000 and 5:40 in the 500.  But in reality I swam about as fast I had expected given the way I had been training over the past six months. I was without question faster last summer at long course Zones.  The interruptions in training during the winter months took their toll.  On the other hand I was encouraged by the very nice drop I achieved in the 500 with a taper and a shave (5:58.19 at Senior Games, 5:42.43 in Greensboro one month later).  And my 1000 was only two seconds slower than Zones last year (11:44.15) and the year before (11:44.38). 

My goal for 2013 is to place in the top ten in my new age group in all three courses; I plan to focus on the 1650 and the 1500 as well as the 800.  I have decided to attack the walls on my turns and to stop breathing on the first stroke.  I will also be leaving on the 0 instead of on the 8 during practice.  My performance in the 200 free indicates that I need to swim more lactate sets, probably once every two weeks.  Finally, I need to stay healthy, and I need to stay focused.  Indy is 371 days away.

I slept in on Monday but swam yesterday and today.  This morning I was joined by Steve and Anthony.  James coached.

800 swim
8 x 100 @ 1:45, 50 kick/50 swim
4 x 200 pull @ 2:45, descending from 2:27 to 2:23
2 x 400 pull, no paddles, @ 6:00, averaged 5:04
8 x 100 @ 1:30, 1-4 as 50 strong/50 moderate, 5-8 as 50 moderate/50 strong, averaged 1:11-1:12
100 easy