Sunday, July 29, 2012

Saturday July 28, 2012

Swam at Nitro on Friday with Scott and Anthony. Tom coached. 300 swim, 200 kick, 300 pull 16 x 50 @ 1:00, drill/swim Main set, no additional rest 3 x 200 @ 3:10, averaged 2:47 2 x 200 @ 3:00, averaged 2:48 1 x 200 @ 2:50, made it 3 x 100 @ 1:40, used the first one as active recovery 2 x 100 @ 1:30 1 x 100 @ 1:20, touch and go 3 x 50 @ :50 2 x 50 @ :45 1 x 50 @ :40, went :37 200 easy Very tough set. Water was a bit warm. This morning I swam with Tom and Scott. Stephen coached. 200 SKIPS 8 x 100 @ 1:45, held 1:20-1:22 8 x 100 kick with fins @ 1:45 4 x 100 @ 2:00, held 1:17 6 x 50 @ :50, held :37 100 easy

Wednesday, July 25, 2012

Wednesday July 25, 2012

Swam yesterday, but the workout was forgettable.  Lifted weights last night.  Swam at Nitro this morning with Kirk, Steve, Anthony, Tom, Ginger.  Jordan coached.   The pool was set up long course.

300 swim, 100 kick, 300 pull
1 x 400 moderate, went 5:47
6 x 100 @ 1:45, 25 strong/75 moderate, averaged 1:22
1 x 300 kick
5 x 100 @ 1:35, 50 strong/50 moderate, averaged 1:21
1 x 200 pull
4 x 100 @ 1:30, 75 strong/25 moderate, averaged 1:20
100 easy

Tuesday, July 24, 2012

Monday July 23, 2012

277 days until Indy

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

400 swim, 300 pull, 200 kick, 100 swim
Main set, no additional rest:
1 x 100 @ 1:45
4 x 50 kick @ 1:15
2 x 100 @ 1:45
4 x 50 pull @ 1:00
3 x 100 @ 1:45
4 x 50 kick @ 1:00
4 x 100 @ 1:40
4 x 50 pull @ 1:00
5 x 100 @ 1:40
200 easy
Held 1:20-1:21 on the 100s

Sunday July 22, 2012

This morning I swam at Deep Eddy pool because Barton Springs was closed after last week's heavy rains. The water was a very comfortable temperature. The pool is 100 feet long, fed by a well.

500 warm up
10 x 66 @ 1:15, drill/swim
5 x 330 @ 5:00, first lap fly
132 easy

On Friday I swam at Nitro with David, Krk, and Anthony. Tom coached.
300 swim, 200 kick, 300 pull
16 x 50 @ :50
Main set, 2 rounds:
1 x 50 @ :55 strong 1 x 50 @ 1:30 easy 1 x 100 @ 1:50 strong 1 x 50 @ :55 1 x 150 @ 2:45 1 x 50 @ 1:30 1 x 200 @ 3:30
Round 2 substitute 100 easy @ 2:30 for the 50.
Went :37, 1:17/1:16, 1:58, 2:40
100 easy

Wednesday, July 18, 2012

Wednesday July 18, 2012

Lifted weights last night.  Swam at Nitro this morning with Tom, Ginger, Kirk, Anthony, and David.  James coached.  The pool was set up long course.

400 swim, 200 kick, 200 pull
2 x 500 @ 8:00, #1 swim (moderate, went 7:18) and #2 pull (went 6:49), then without additional rest--
2 x 400 @ 6:30, swam these moderate and went 5:44 and 5:46
4 x 200 @ 4:00, #1 free, #2 50 fly/150 free, #3 100 fly/100 free, #4 free; went 2:42 on the last one
200 easy

Very nice endurance workout. 

Tuesday, July 17, 2012

Tuesday July 17, 2012

Swam at Nitro this morning with Tom, Ginger, David, and Dean.  Jordan coached.  The pool was set up long course.  I did not lift last night because my left triceps has been a bit sore since lifting last week.

200 SKP
6 x 50 kick @ 1:15 IM order, no free
6 x 100 @ 1:45, held 1:21-1:22
6 x 50 swim @ 1:00, IM order
6 x 150 pull @ 2:30; I swam these instead and held 2:01-2:02.  Felt much stronger than I did on the 100s.
100 easy (left practice early for a meeting which had been cancelled--nice)

Monday, July 16, 2012

Monday July 16, 2012

284 days until Indy

I missed practice on Friday because of an early morning meeting.  On Saturday I swam at Nitro with Steve, Tom, and James.  Stephen coached.  I modified the warm up.

800 swim, 400 pull, 200 kick, 100 swim
1 x 500 for time, went 7:03, splitting 3:31/3:32, a solid effort
20 x 50, no additional rest:
2 x 50 @ :40
4 x 50 @ :45
6 x 50 @ :50
8 x 50 @ 1:00, held :38s, went :35 on the last one
100 easy

I had planned to swim at Barton Springs on Sunday, but the coliform count was high due to the recent heavy rains, so I swam later in the morning in the outdoor 25 meter pool at Life Time.  The water was warm, probably around 83 degrees or warmer. 

400 swim, 300 pull, 200 kick, 100 swim
10 x 50 @ 1:00, odds drill/swim, evens swim
12 x 100 @ 1:30, held 1:20s but it was a struggle
4 x 100 @ 1:25, held 1:20s and felt stronger on this set
100 easy

This morning I swam at Nitro with Tom, Michael, Steve, Anthony, and Dean.  The pool was set up long course.  Jordan coached. 

400 swim, 300 kick, 200 pull, 100 swim
8 x 50 kick @ 1:15
1 x 100 kick with fins, faster than 2 x the average time for the 50s
8 x 100 @ 1:45, held 1:21s but felt tight; HR was 150
1 x 200 swim with fins, went 2:33
8 x 50 pull @ 1:00, no paddles
1 x 100 pull with paddles, went 1:12
100 easy

I am realizing that I am going to need more 2000 + yard sets than we are currently swimming. 

Thursday, July 12, 2012

Thursday July 12, 2012

Swam at Nitro with David and Tom.  Jordan coached.  The pool was set up long course.  I had my own lane once again.

800 swim
8 x 50 IM order @ 1:10; my fly is feeling as good as it ever has at this point, and I am able to keep my stroke together for the entire 50 long course, averaging around :40
4 x 100 pull @ 1:40, held 1:15
1 x 200 IM @ 3:30, 1 x 200 reverse IM
4 x 100 kick @ 2:30
1 x 200 IM for time, went 2:58 which I believe is a practice PB (converts to a 2:34 in scy); split :40 on the fly and :40 on the free
100 easy

Wednesday, July 11, 2012

Wednesday July 11, 2012

Lifted weights Monday night, then swam a deceptively tough IM practice yesterday, so I was feeling a bit sore today.  James coached this morning's workout.  I swam with Dean, David, Kirk, Anthony, and Ginger.  The pool was set up long course

200 SKP
8 x 150 @ 2:30: 1-2 breathing 3/5/7, 3-4 free/polo/free, 5-6 free/fly.free, 7-8 free/kick/free
Main set, descending base/100:
1 x 400 @ 6:00, went 5:39
1 x 300 @ 4:20, went 4:13
1 x 200 @ 2:50, went 2:46
1 x 100 @ 1:20, went 1:20
200 easy
2 x (2 x 50 @ :40/1 x 50 choice @ 1:20)
200 easy

Monday, July 9, 2012

Monday July 9, 2012

291 days until Indy.

Swam 4000 yards at Barton Springs yesterday morning with Anthony, John, and Ginger.  This morning I swam at Nitro with James, David, Ginger, and Steve.  Jordan coached.

200 swim, 100 kick, 200 pull
1 x 400 broken :15 at the 200, :10 at the 300, and :05 at the 350, went 5:30
12 x 50 kick @ 1:15
1 x 400 broken as before, went 5:25
6 x 100 pull @ 1:30, averaged 1:17, went 1:16 on the last one
1 x 400 broken as before, went 5:21
100 easy

I corrected a minor stroke flaw--my left hand was entering a bit outside of my shoulder.  It really helps to have someone (Steve in this case) give you feedback on your stroke.

Saturday, July 7, 2012

Saturday July 7, 2012

I haven't been swimming well the past few days, and I am not sure if that is a result of overtraining or the sets we have been doing in practice.  On Friday I swam at Nitro with David, Anthony, Ginger, and Dean.  Tom did not coach as he usually does on Fridays because he was in Omaha, where I would have been had I not been on call.

300 swim, 200 kick, 300 pull, 200 swim
1 x 400 @ 6:30, moderate, went 5:44
1 x 300 @ 5:00, went 4:16
1 x 200 @ 3:30, went 2:44, felt like it should have been faster
1 x 100 strong, went 1:16
1 x 100 kick easy

3 x (1 x 200 moderate @ 3:30, 1 x 200 strong @ 3:30, 100 kick easy), held 2:40-2:41 (800 race pace) but felt harder than it should have
200 easy

This morning I swam at Nitro with David, Kendall, and Keith who joined us from the Nitro pool in Bee Cave.  Stephen coached.  We are still swimming long course and once again had our own lanes which is very nice for fly repeats.

10 x 50 @ 1:00 warm up
10 x 50 @ 1:20 kick
8 x 50 drill @ 1:10, IM order
8 x 50 swim @ 1:30, IM order, strong; went :39-:40 on the fly repeats, :33-:34 on the frree
6 x 50 pull @ 1:00
4 x 100 fast @ 2:00, held 1:16 (400 race pace)
100 easy

Thursday, July 5, 2012

Wednesday July 5, 2012

Swam 4000 yards at Barton Springs yesterday morning since I had the day off and didn't feel like waking up at 4:30 to swim at Nitro.  This morning I swam at Nitro with David, Steve, Ginger, and Dean.  Jordan coached.  The pool was set up long course.

300 swim, 200 kick, 300 pull, 200 swim
Jordan's jammin' kick set, 10 minutes, alternating fast free with slow dolphin, no fins
8 x (1 x 50 drill @ 1:100, 1 x 100 swim @ 2:00), IM order
4 x 100 @ 1:50, odds pull, evens swim, went 1:19 on the odds and 1:18 on the evens
100 easy

Monday, July 2, 2012

Monday July 2, 2012

298 days until Indy.

On Saturday I swam at Nitro with Tom, Steve, and David.  Stephen coached.  The pool was set up long course.

500 swim, 200 kick, 300 pull, 200 swim
8 x 50 @ 1:00, odds moderate, evens strong; descended the evens to :35
6 x 200 @ 3:30, 1-3 swim, 4-6 pull, went 2:45, 2:44, 2:42, 2:42, 2:38, and 2:31
200 easy

I swam 4000 yards at Barton Springs on Sunday with Anthony and Mark.  Anthony touched me out on number nine, which was a good race.  This morning I swam at Nitro with David, James, Matt, and Jill.  Jordan coached.

300 swim, 200 kick, 300 pull, 200 swim
12 x 50, 1-4 @ 1:00, 5-8 @ :50, 9-12 @ :45, held :40
6 x 50 kick @ 1:15
6 x 100, 1-3 @ 1:50, 4-6 @ 1:40, held 1:18
3 x 100 pull @ 1:30, held 1:18
2 x 200 @ 3:10, went 2:41 and 2:42 which was a good effort for me
200 easy