Friday, August 31, 2012

Thursday August 30, 2012

I swam this evening at Life Time in the outdoor 25 meter pool.  The water temp was tolerable, probably because the water slides function as large aerators.  My elbow actually seemed to feel a bit better, but I did order Thera-band flexbars for rehab exercises and have continued to take Aleve and apply ice.

400 swim, 300 pull, 200 kick, 100 pull
10 x 50 @ 1:00, felt strong on these and held :38s
Main set::
15 x 100 @ 1:40, held 1:19-1:20 (1500 race pace); felt smooth and thought about swimming a few more but I did not want to aggravate my latest overuse injury
150 easy

3150 meters

Planning to rest tomorrow then swim strong workouts over the three day weekend.  I will return to the gym when my elbow has healed; as it turns out our building just added several new machines, including a very nice lat pull down.  Next week I will register with Longhorn Masters at the UT swim center. 

Wednesday, August 29, 2012

Wednesday August 29, 2012

Rested yesterday but still experienced discomfort in my right elbow today when I swam.  I worked out at Life Time in the indoor 25 meter pool.

400 swim, 200 kick, 400 pull
8 x 50, drill/swim, 2 each @ 1:00, :55, :50, :45
6 x 300 @ 4:30, swam these moderate and held 4:12-4:14 (En2)
100 easy

Monday, August 27, 2012

Monday August 27, 2012

242 days until Indy

Swam at Life Time on Saturday in the indoor 25 meter pool.  I seem to have developed a bit of  medial epicondylitis (a k a golfer's elbow); I usually acquire some sort of injury after a lay off regardless of how careful I am.  Not a serious problem but an inconvenience nevertheless.

400 swim, 200 kick, 400 pull
10 x 50 @ 1:00
Main set, no additional rest:
4 x (4 x 150, odds free, evens pull), 1-4 @ 2:40, 5-8 2:30, 9-12 @ 2:20, 13-16 @ 2:10
100 easy

Yesterday I swam 4000 yards at Barton Springs with Anthony and iced my elbow several times during the day. This afternoon I swam at Life Time in the indoor 25 meter pool.  Had mild soreness in my right elbow toward the end which was less noticeable with good body rotation.

400 swim, 300 pull, 200 kick, 100 swim
10 x 75 @ 1:30, 25 kick/50 swim
10 x 75 @ 1:20, held :59 (1500 race pace)
10 x 75 @ 1:15, held :59
100 easy

Friday, August 24, 2012

Friday August 24, 2012

I had planned to swim at Barton Springs this morning, but I really need twenty four hours to recover between practices so I swam this evening in the indoor 25 meter pool at Life Time. The water was a good temperature, and I felt pretty strong. I intend to swim main sets of at least 2000 meters.

400 swim, 300 pull, 200 kick, 100 swim
Transition set:
10 x 50 @ 1:00, drill/swim, odds free, evens fly
Main set, no additional rest:
4 x (4 x 100 free/4 x 25 fly), round 1 @ 1:40/:45, round 2 @ 1:35/:50, round 3 @ 1:30/:55, round 4 @ 1:25/1:00; held 1:19-1:20 on the first three rounds, 1:21 on round 4
150 easy

3650 meters


Thursday August 23, 2012

Swam at Life Time this evening in the outdoor 25 meter pool.  The water was a bit warm but tolerable.

400 swim, 200 kick, 400 pull
Transition set:
8 x 50 @ 1:00, drill/swim
Main set, no additional rest:
4 x 200 @ 3:30, #4 pull, averaged 2:43 on 1-3
8 x 100 @ 1:40, #4 and #8 pull, held 1:20 or faster
8 x 50 @ :45
150 easy

3550 meters

Wednesday, August 22, 2012

Back to work

247 days until Indy...

Just returned from a six day vacation to Big Sur where I did absolutely no training but had a great time (and caught a few great waves).  Planning to swim every day between now and Indy.  Today was an aerobic workout in the outdoor 25 meter pool at Life Time.  I will ratchet up the effort level over the next several days, but I did not want to push too hard after a layoff.

400 swim/200 kick/400 pull
Main set, 1:45 base:
100/200/300/400/400/300/200/100
100 easy

3100 meters

Wednesday, August 15, 2012

Wednesday August 15, 2012

Lifted weights last night.  Swam at Life Time this morning in the indoor 25 meter pool. 

200 SKIPS
Drop down 50s, starting at 1:00; made 15 of them (fastest interval was :40) and felt strong
100 easy
8 x 100 pull @ 1:25, averaged 1:17
100 easy

Would have gone further but I had a 7:00 meeting. 

Tuesday, August 14, 2012

Tuesday August 14, 2012

Swam at Life Time this morning in the indoor 25 meter pool.  I was still a bit tired from yesterday afternoon's workout. 

400 swim, 200 kick, 400 pull
Transition set:
8 x (25 kick @ :40/50 swim @ :50)
Main set:
12 x 150 @ 2:30, pulled  #5 and #10, averaged 2:01-2:02, went 2:00 on the last one
100 easy

Monday, August 13, 2012

Monday August 13, 2012

256 days until Indy.

Yesterday morning I swam 4000 yards at Barton Springs with Anthony, David, Scott, Amy, John, and Larry.  My stroke felt very smooth throughout.  I swam at Life Time in the outdoor 25 meter pool this afternoon.  The water was a bit warm so I adjusted the intervals accordingly.

400 swim, 300 pull, 200 kick, 100 swim
8 x 50 @ 1:00, easy/moderate
Main set, no additional rest:
2 x (3 x 300 @ 5:00 descend, # 1-2 swim, # 3 pull), went 4:12/4:10/4:00 and 4:10/4:08/3:58
200 easy

Saturday, August 11, 2012

Satruday August 11, 2012

I couldn't swim yesterday morning because I was rounding for one of my partners who was supposed to be off but really wasn't, at least not yet.  Anyway, I tried to work out last night but only managed a warm up before being paged.  This monring I swam at Life Time in the outdoor 25 meter pool.  Although the water was a bit warm, I really enjoy sunrise workouts like that. 

400 swim, 200 kick, 400 pull
10 x 50 @ 1:00, easy down, moderate back
Main set, one minute rest between rounds:
2 x (1 x 300 @ 5:00, moderate/En2, went 4:12 and 4:10, 3 x 100 @ 1:40, held 1:19-1:20, 6 x 50 @ :45)
100 easy

Thursday, August 9, 2012

Thursday August 9, 2012

Lifted weights last night, so I was a bit sore this morning.  I swam in the indoor 25 meter pool at Life Time.  I plan to join Longhorn Masters next month when the UT swim center reopens.

400 swim, 200 kcik, 400 pull
12 x 75 @ 1:30, "rolling IM"
Main set, no additional rest:
12 x 100, 1 - 3 @ 1:40 (held 1:20 easily), 4 - 6 pull @ 1:35 (held 1:17), 7 - 9 @ 1:30 (held 1:21), 10 - 12 pull @ 1:25 (held 1:19)
200 easy

Wednesday, August 8, 2012

Wednesday August 8, 2012

Missed practice yesterday morning because of a hospital consult.  Swam at Life Time this morning in the indoor 25 meter pool. 

400 swim, 200 kick, 400 pull
Transition set:
8 x 50 @ 1:00, held :39-:40
Main set, no additional rest:
1 x 400 strong @ 7:00, went 5:29
4 x 100 @ 1:45, held 1:20
1 x 300 strong @ 6:00, went 4:05
4 x 100 @ 1:40, held 1:20
1 x 200 strong @ 5:00, went 2:40
4 x 100 @ 1:35, held 1:20-1:21
1 x 100 strong, went 1:18
100 easy

3700 meters

Monday, August 6, 2012

Monday August 6, 2012

263 days until Indy.

Spent the weekend in Houston and didn't get a chance to swim.  I had emailed the coach for Rice Masters to request permission to drop in on their Saturday morning workout but never received a response.  I swam this morning in the indoor 25 meter pool at Life Time.

400 swim, 200 kick, 300 pull
8 x 50 @ 1:00, drill/swim
Main set, no additional rest:
1 x 400 pull @ 6:00
4 x 100 @ 1:30
1 x 300 pull @ 4:30
3 x 100 @ 1:30
1 x 200 pull
2 x 100 @ 1:30
1 x 100 pull @ 1:30
1 x 100
Held 1:20s on the 100s
100 easy

Thursday, August 2, 2012

Thursday August 2, 2012

Swam at Life Time this evening in the outdoor 25 meter pool.  The water was a bit warm but tolerable.

800 swim, 200 kick, 200 pull
5 x 100 @ 2:00, breath control
6 x 200 @ 3:00, averaged 2:48
100 easy

Wednesday August 1, 2012

Swam at Life Time this morning in the indoor 25 meter pool. 

400 swim, 200 kick, 400 pull
8 x (25 kick @ :40/50 swim @ :50)
Main set, no additional rest:
5 x 100 IM @ 1:50, held 1:30
5 x 100 pull @ 1:40, held 1:18
5 x 100 free @ 1:30, held 1:20
200 easy

Wednesday, August 1, 2012

Ain't that America?

"Finally he said that among men there was no such communion as among horses and the notion that men can be understood at all was probably an illusion."  Cormac McCarthy, All the Pretty Horses

I disagree with our president on one major issue.  There really are two Americas, and they are clearly visible on social media sites like facebook.  I am not referring to red state vs. blue state or liberal vs. conservative.  I am referring to the right wing of America vs. everyone else.  Make no mistake, this is not a fringe group.  They have effectively buried all efforts to restrict gun ownership in the wake of the latest mass shootings in Colorado.  And they will make the presidential election far closer than it should be given the Republican Party's presumptive candidate.  The venom evident on their websites is truly frightening and impossible to reconcile with the axiom that we live in a nation founded on Christian values.  Now through "likes" and hyperlinks the traditional social barriers have been breached in the on line community that is facebook.  A case in point:  Last weekend, in response to a post of mine questioning why a private individual would need a semiautomatic assault rifle with a 100 round magazine, a photograph of Hitler appeared on my wall with the comment that I am "in favor of [him]", apparently because gun control laws somehow explain the rise of the Third Reich (and the Holocaust, too, I am guessing).  Aside from the gross historical inaccuracy of this (Hitler rose to power with the full support of the German people who in fact have since acknowledged their collective guilt; Germans watched passively as their neighbors, friends, and coworkers were hauled away to the death camps; what could a Jew with a handgun possibly accomplish when confronted with Hitler's storm troopers; and when a group of Jewish resistance fighters in the Warsaw ghetto did make a stand against the German army they too eventually lost their lives), sharing this photo with an American Jew who is reminded on a daily basis that he lives in a Christian nation is both unjustifiable and unforgivable.

On Sunday I swam 3600 yards at Barton Springs; the weather was beautiful, but my stroke felt a bit off.  I skipped the Monday morning practice at Nitro and spent some time rethinking my training plans (and inactivating my facebook account).  I have decided to train solo for the next six weeks and then begin swimming with Longhorn Masters when the UT swm center reopens in September.  I have heard great things about Whitney Hedgepeth, their coach, and this seems like a good time for a change. 

Lifted weights Monday night.  On Tuesday morning I swam at Life Time in the indoor 25 meter pool.

400 swim, 200 kick, 400 pull
10 x 50 @ 1:00, odds drill/swim, evens swim
10 x 150 @ 2:30, held 2:02.  I need to be holding these under 2:00 (1500 race pace).
200 easy

3200 meters