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