Saturday, September 29, 2012

Saturday September 29, 2012

Swam at UT this morning in the main pool with Larry, Nathan, and Mary.  Whitney coached.

Warmup:
500 swim, every 4th length kick
500 swim, every 4th length non free
Main set, 1:00 rest between rounds:
1 x 500 @ 75%, went 6:20
10 x 50 with paddles @ :40
1 x 500 @ 80%, went 6:12
5 x 100 with buoy @ 1:15, held 1:10
1 x 500 @ 85%, went 6:07
10 x 50 kick with fins @ :50
1 x 500 @ 90%, went 6:02
5 x 100 @ 1:30, 25 free no breath/25 back/25fast/25 back
1 x 500 @ 95%, went 6:01

5500 yards

Strong set of 500s for me. I realized today that three of the fastest guys in my age group are training in the same pool with me--Larry Wood, Jim Sauer, and Dick Worrel.  Jim went a 5:27 in practice; fortunately he usually swims fly and IM.



Friday, September 28, 2012

Fast Friday September 28, 2012

Swam at UT in the main pool this morning with Kristy, Jared, Dick, and Michael.  Whitney coached.

Warmup:
500 swim, every 4th length non-free
400 pull
300 as 50 kick/50 stroke, IMO
200 fingertip drag
100 as 12.5 fast/12.5 easy
Main set, swam second in my lane behind Dick who is pretty damn fast::
6 x 200 @ 5:00, two fast/one easy; felt a little tight but swam strong throughout the set and went 2:17, 2:17, 2:17, 2:16 on the fast ones
1 x 50 fast from the blocks, went :27
1 x 100 easy
6 x 100 @ 2:30, two fast/one easy; descended these 1:06, 1:05, 1:04 high, 1:04
1 x 50 fast from the blocks, went :27
200 easy

3700 yards

Thursday, September 27, 2012

Thursday September 27, 2012

I swam surprisingly well today despite fasting yesterday for Yom Kippur.  I shared a lane at UT with Larry, Jeff, Jason, and Sharon.  We began in the diving well then moved into the main pool which was coooler.  Whitney coached.

Warmup:
2 x (200 free/50 kick/50 right arm/200 pull/50 kick/50 left arm)
Main set, one of my favorites:
30 x 100 @ 2:00, swum as two fast/one easy; I had to leave for work at 7:30 after swimming 21 of these but held 1:06 (500 race pace) with a few 1:05s.  Felt strong on these.

3300 yards

Tuesday, September 25, 2012

Tuesday September 25, 2012

Swam at UT in the diving well this morning with Larry, Jared, Joe, and Jeff.  Whitney coached.  The main pool has been filled, but the water is still a bit too cold.

Warmup:
4 x (150 free/50 kick/50 drill IMO)
Main set, all on :45 and no additional rest unless otherwise specified::
4 x 50 fly
6 x 50 fly/back
8 x 50 back
10 x 50 back/breast
1:00 rest
8 x 50 breast @ :50
6 x 50 breast/free
4 x 50 free

3300 yards

There were a couple of sets of 200s with fins, but it was 7:30 and I had to leave for work.

I am rethinking my meets for 2013.  It appears that Zones will be at UT in April, in which case I would taper for that instead of going to Indy for Nationals.  Less out of pocket expense, less time off from work, and the opportunity to swim in a very fast pool only a few minutes from where I live. 

Monday, September 24, 2012

Monday September 24, 2012

Lifted light weights last night.  Swam at UT in the diving well this morning and shared a lane with Sloan, Kristy, and Mary.  Whitney coached.

300 fingertip drill, 200 kick IM, 300 swim
10 x :50 @ :40
1 x 500, 50 aerobic/50 strong, felt smooth and went 6:14 (En2)
8 x 50 pull @ :40
1 x 400 pull, went 4:41
6 x 50 @ :40
1 x 300, 50 aerobic/50 strong, went 3:44 (En2)
7 x (2 x 50 swim with fins @ :35/1 x 50 kick @ :55)
10 x 50 @ : 50, odds 200 race pace, evens easy, held :31
10 x 25 @ :30, odds sprint with one breath, evens easy
100 easy

5100

Saturday, September 22, 2012

Saturday September 22, 2012

Today I swam one of my best workouts in a long time.  This was a nice surprise after Fast Friday's practice which consisted of 12 x 100 @ 5:00 with 100 active recovery after each one.  I managed to hold 1:15-1:16 for eight of them, which was a bit slower than I would have liked, before leaving for work.  This morning I shared a lane at Mabel Davis with Jason for the first half and then joined Tyler, Ande, Jeff, and a few others when the UT men arrived for their practice.  The weather and the water temp (79) were both perfect. I had a grande latte beforehand since we didn't start until 8.  And I didn't have my pager.  Whitney coached.

Warmup:
4 x 250 (200 free/50 fly, 50 back/200 free, 200 free/50 breast, 50 free/200 IM)
Main set:
4 x (3 x 200 @ 3:15/1 x 100 easy), descending each round;  averaged 2:50 in round 1, 2:48 in round 2, 2:44-2:45 in round 3, and 2:40, 2:40, 2:38 in round 4 (better than the Fast Friday 200s on 8:00 a few weeks ago)
Pull set:
2 x 150 pull (buoy only) @ 2:30, breathing every 7
4 x 150 pull (paddles only) @ 2:00--think we did 2:10 instead; elbow felt OK
2 x 150 pull (buoy only) @ 2:30, breathing every 7
100 easy

5100 meters

On Monday we return to the UT swim center.  According to the new schedule we will be swimming 5-6:30 on Mondays, 6:30-8:00 on Tuesdays and Thursdays (a late start, but I will skip one of these since I need an off day),  6-7:30 on Wednesdays and Fridays, and 7:30-9:00 on Saturdays which will work out well for me.

Thursday, September 20, 2012

Thursday September 20, 2012

I didn't swim on Tuesday but swam late yesterday afternoon in the outdoor 25 meter pool at Life Time.  Toward the end of my main set the guard interrupted me to let me know that the age group team would need my lane at 5:45.  After I finished I thanked him for stopping me to tell me that.  It was a decent workout, but I decided at that point to swim at Mabel Davis this morning and fight the commute.

Here was yesterday's practice:

400 swim, 200 kick, 400 pull (stopped to answer a page and lost my lane)
8 x 50 @ 1:00, alternate drill/swim by 25 and build
Main set, no additional rest:
16 x 100, 1-4 @ 1:40, 5-8 @ 1:35, 9-12 @ 1:30, 13-16 @ 1:25; made 15 of them, averaging 1:20-1:22 until the last one; tough set without rest between rounds
200 easy

3100 meters

Swam with Longhorn Masters at Mabel Davis this morning; practice began at 6:00, and I began the warmup on time.  The water temp was 79, which I thought was perfect.  There were a few people in wetsuits; Larry Wood swam in the lane next to me and wore a full body suit.

400 swim, breathing every 3rd (which is what I do anyway), 200 kick, 400 pull dps (averaged 39 strokes/length)
No transition set--we went right into the main set:
1 x 300 @ 4:45
1 x 200 @ 3:00
1 x 100 @ 1:25
100 easy
2 x 300 @ 4:45
2 x 200 @ 3:00
2 x 100 @ 1:25
100 easy
3 x 300 @ 4:45
3 x 200 @ 3:00
3 x 100 @ 1:25

Whitney helped us choose the appropriate column of intervals for our respective lanes; I led my lane, swimming next to Larry.  I felt very smooth, but my repeat times were off substantially (2:55s for the 200s), due in part to the fact that I only had twelve hours to recover from last night's workout.  We had the option of swimming the third round with equipment, but I chose not to.  I left for work after the second 300 of the third round; I was repeating 4:25s and still felt pretty strong.  That totaled 3600 meters for the morning, which I thought was enough anyway. 

Monday, September 17, 2012

Monday September 17, 2012

Definitely beginning to see some progress with the elbow as a result of my rehab program which includes, in no particular order, stretching, ice, eccentric contraction exercises, something called the Reverse Tyler Twist using a Thera-band flex bar, and tendon massage.  I have avoided paddles and have lifted only light weights. 

This is my last week training on my own; next week I plan to swim at UT.  This afternoon I swam in the outdoor 25 meter pool at Life Time.  I wanted to swim some faster repeats today so I backed off on the interval for the main set.

400 swim, 300 pull, 200 kick, 100 swim
Transition set:
8 x 50, two each @ 1:00, :55, :50, :45
Main set:
10 x 150 @ 2:45, averaged 1:59 which is at 1500 race pace
200 pull easy

3100 meters

Only felt a slight twinge in the elbow today. 

Sunday, September 16, 2012

Sunday September 16, 2012

Yesterday afternoon I swam at Life Time in the outdoor 25 meter pool.  Toward the end I had the pool to myself.  The water temperature was very nice; unfortunately I believe that the outdoor pool will be closing in October.

600 swim, 400 pull
Main set, no additional rest:
4 x (1 x 300 @ 5:00/3 x 100 @ 1:40), held 4:14 for the 300s and 1:20 for the 100s
200 easy

3600 meters

This morning I swam 4000 yards at Barton Springs with Scott and David.  It was cloudy and cooler, with an air temp in the upper 60s.  Fortunately the rain didn't start until about an hour later.  My stroke began to feel pretty good as I warmed up.  We swam a stronger pace today than we normally do.  I noticed only mild elbow discomfort.  I will be training on my own this week but plan to swim with Longhorn Masters at Mabel Davis on Saturday.  Next week the swim center at UT is scheduled to reopen. 

Friday, September 14, 2012

Friday September 14, 2012

Missed practice yesterday morning because of an early meeting, so I used it as my one day off this week.  I had another early meeting this morning and swam at Life Time in the indoor 25 meter pool.  Unfortunately I missed Fast Friday with Longhorn Masters, but practice at UT currently doesn't start until 6:30, and my meeting was at 7:30.  I have been icing my elbow after practice and performing the rehab exercises daily.  I noticed today that my right hand was entering a bit wide, about even with my shoulder, so I corrected that, bringing my entry back closer to the midline.  For whatever reason I didn't experience as much discomfort during today's practice.

800 swim, 400 pull
8 x 50, two each @ 1:00, :55, :50, :45
12 x 100 @ 1:30, held 1:20 and felt smooth.  This is a set I like to use to test my endurance; I believe that I could have swum a few more, but my elbow was actually doing OK, so I decided to stop.
300 easy

3100 meters

Wednesday, September 12, 2012

Wednesday September 12, 2012

Swam at UT in the diving well this morning.  Currently practice starts at 6:30, which means that I miss the last thirty minutes because I need to leave for work at 7:30, but I am hoping that will change.  Whitney polled everyone today, and a 6:00 start time was favored by a 2:1 margin.  I shared a lane with Dick, Larry, Sharon, and Jared. I swam fourth in the lane but could have gone third. 

800 warm up (75 free/25 non free)
Main set, 4 x through (I swam three rounds):
3 x 150 @ 2:15 (50 free/50 stroke IM order/50 free)
1 x 200 @ 2:40--I worked these and went 2:21, 2:21, 2:23; felt pretty strong
3 x 50 kick @ :55
1 x 50 easy

3350

I will be training on my own again for the next ten days because I have 7:30 meetings on Thursday and Friday, and then the team will be training at Mabel Davis for one more week before returning to UT permanently. 

Tuesday, September 11, 2012

Tuesday September 11, 2012

Swam at UT in the diving well with Longhorn Masters.  Whitney coached and moved some of us around based on ability, which I like.  Shared a lane with Sloan (as in Ferris Bueller) and Jarred.  Not sure if their combined ages equaled mine.  I left at 7:35 to go to work but still managed close to 4000 yards in a little more than an hour.  They were putting on fins for another set when I got out.

200 swim, 400 IM (kick/swim by 25), 200 pull
4 x 25 fly @ :30
1 x 500, 75%, 1:00 rest, went 6:31
4 x 50 back @ :50
1 x 500, 80%, 1:00 rest, went 6:21
4 x 75 breast @ 1:20
1 x 500, 85%, 1:00 rest, went 6:19
4 x 100 free @ 1:30, cruised these and averaged 1:14
1 x 500, 90%, went 6:19 again.  I could have gone faster but our lane leader was finally beginning to tire, and we were leaving only five seconds apart.  She had offered to let me lead, but I was enjoying the draft.  It will take me awhile to get a feel for everyone else's speed.
50 easy

3850 yards

On the way to the hospital I stopped at Starbucks and grabbed a latte as well as a cup of ice (for my elbow).  It appears that my epicondylitis will be with me for a bit longer. 

Monday, September 10, 2012

Monday September 10, 2012

On Sunday I swam 3200 yards at Barton Springs with David, Anthony, Scott, and Tricia.  We were joined by David's daughter, Emma, and Anthony's daughter, Gracie.  This morning I swam at UT in the diving well; the main pool has been drained and is still undergoing renovation.  Whitney coached.  The water was a bit warm, around 82 degrees.  I had lifted light to moderate weights yesterday evening (which didn't seem to bother my elbow) and felt sluggish in the water today.  I led my lane for most of the workout but left early (around 7:40) to get to the hospital.  I shared a lane with Ed Coates and Kristy Ditzler (whose brother Kyle was a phenomenal swimmer back in the day); Larry Wood swam in the next lane over.  He changed the interval midway through the set of 100s which surprised his lanemates; our lane stayed on 1:20.

500 swim, 300 pull, 100 kick
20 x 50 @ :40, easy kick on back for #10 and #20; averaged :36-:37--a tough set right after warm up
4 x 25 @ :30, one breath
10 x 100 @ 1:20, easy IM on #10; averaged 1:14 (En2) which is too slow
4 x 25 @ :40, no breath
5 x 200 @ 2:40, swam four of these holding 2:30, again at En2 pace, then left for work since I wasn't sure about traffic.  Larry had invited me to change lanes and swim these on 2:35, but I declined.

3900 yards

It took me about forty-five minutes to go from the pool deck to the hospital, including a stop at Starbucks, which as it turns out is comparable to the commute from Nitro.  My elbow was only a bit sore today.  I have been using my Thera-band flex bar for a rehab exercise called the Reverse Tyler Twist, basically an eccentric contraction exercise targeting the wrist flexors and pronator teres.  I decided to return to the gym because I think that I need to maintain strength in the various opposing major muscle groups. 

Saturday, September 8, 2012

5,000

Long course meters, that is. It has been a long time since I last went this far in practice.  Swam at Mabel Davis this morning with Longhorn Masters.  Whitney coached.  Shared a lane with Larry, Charlie, Sharon, Joe, Brian, Ed.

300 swim, 100 drill, 300 pull, 100 drill, 300 kick, 100 drill
10 x 100 @ 1:30, felt strong on these and held 1:20-1:21
100 easy
10 x 100, with fins, odds swim at 1:25, evens kick @ 1:40
100 easy
9 x 100 @ 1:45, 1-3 fly/free/back, 4-6 back/free/breast, 7-9breast/free/fly
100 easy
5 x 100 @ 1:30; Larry led and changed the interval to 1:25 after the first two.  I felt strong and smooth on these, holding 1:20s
100 easy


Friday, September 7, 2012

Fast Friday at Mabel Davis

Took a day off from training yesterday.  This morning I swam at Mabel Davis with Longhorn Masters.  Whitney coached.  I shared a lane with Ande, Kristy (who was an age grouper at Dad's Club in 1978 when I swam there), and Mary.

400 swim, 300 pull, 200 kick with fins, 100 IM
4 x 50 @ 1:00, 12 strokes fast off the wall then easy, averaged :40s
Main set:
8 x 200 @ 8:00, maximum effort, 100 easy active recovery after each repeat.  I held 2:40 on the first four, 2:42 on the second four.  My goal had been to hold them all under 2:40, but this was still a solid effort, especially considering the number of repeats.  I was able to hold my stroke together throughout the set and did not experience any pain in my elbow.

3600 meters

Wednesday, September 5, 2012

Wednesday September 5, 2012

Swam in the outdoor 25 meter pool at Life Time this evening.

600 swim, 400 pull
8 x (25 kick @ :40/50 swim @ :50)
21 x 100 swum as 7 sets of 3 @ 1:40, 1:35, 1:30, 1:25, 1:30, 1:35, 1:40 with 1:00 rest between rounds, held 1:20
100 easy

3800 meters


Tuesday, September 4, 2012

A new chapter...

Chapter eleven in Peer Review, to be exact, but I am also referring to a new chapter in my training.  Today I registered with Longhorn Masters at the UT swim center which reopens on September 24.   Currently the team is practicing at Mabel Davis, which is a bit too far south for me on a week day, so I will continue to train solo for a few more weeks.  While I had been very happy at Nitro and had no plans to change teams before one of my teammates posted a photo of Hitler on my facebook wall last month, I am excited about the opportunity to train under Whitney Hedgepeth with fellow distance swimmers Larry Wood and Dick Worrel.

This afternoon I swam 3000 nearly pain-free meters in the outdoor 25 meter pool at Life Time.  This was all the more remarkable given that the air temperature was 104 and the water temperature was I'm guessing 84.

400 swim, 200 kick, 400 pull
8 x 50, two each @ 1:00, :55, :50, :45
10 x 150 @ 2:30, held 2:02 for the first five, 2:01 for the last five
200 easy

3100 meters

Monday, September 3, 2012

Monday September 3, 2012

There were multiple street closures downtown this morning due to a triathlon, and I had a case at the hospital at 11:00, so I swam at Life Time in North Austin in the outdoor 25 meter pool instead of at Mabel Davis (which is significantly further from the hospital).  I did lift very light weights yesterday and did some eccentric contraction exercises.

400 swim, 300 pull, 200 kick, 100 swim
8 x 50 @ 1:00, build
5 x 400 @ 7:00, moderate/En2, held 5:40, went 5:37 on the last one
100 easy

3500 meters

Sunday, September 2, 2012

Sunday September 2, 2012

Swam at Life Time in the outdoor 25 meter pool.  Since my medial epicondylitis is caused by inflammation of the pronator teres tendon, I decided to alter the angle of my hand at the catch so my forearm is less pronated.  Seemed to help.

400 swim, 300 pull, 200 kick, 100 swim
4 x (3 x 75 @ 1:30/1 x 25 kick)
8 x 100 @ 1:30, held 1:21, felt smooth
400 pull, no paddles, breathing 3/5/3/7
200 easy

3400 meters

Saturday, September 1, 2012

Saturday September 1, 2012

Swam at Mabel Davis, a city owned outdoor 50 meter pool, with Longhorn Masters.  Shared a lane with Larry Wood.  Joining us in the lane were Charlie, Gretchen, and Marissa, a former UT swimmer. Whitney Hedgepeth coached.  The water was a bit warm despite aerators.  I had moderate elbow discomfort which was tolerable but worse when I tried using paddles.

1200 warm up (400 swim, 200 drill, 400 pull, 200 drill)
5 x 100 @ 2:00, best average, held 1:19
500 easy, 100 free dps/25 non free
5 x 100 @ 2:00, pull, best average, used a buoy but no paddles and averaged 1:20
500 easy, 100 IM/25 free
5 x 100 @ 2:00, with fins, best average, held 1:13
500 easy, 50 free with 3 breaths (I took 4)/50 kick on back (with fins)
1 x 50 fast from a dive, went :31
100 easy

4300 meters