Wednesday, October 31, 2012

Wednesday October 31, 2012

Swam at UT in the main pool with Larry, Pat, and Sharon.  Whitney coached. 

Warm up:
8 x 125, :15 rest after each, odds 100 free/25 underwater, evens 25 kick/100 IM
Main set, 1:00 rest after each repeat:
1 x 100 IM strong, went 1:19
2 x 200 IM, #1 drill, #2 strong, went 2:40
3 x 300 IM, #1 drill, #2 technique, #3 strong, went 3:59
4 x 400 IM, #1 drill, #2 25 fast/75 technique by 100, #3 negative split each 100, #4 strong, went 5:24
8 x 125 with fins, :15 rest after each, odds 100 kick/25 fast swim, evens 25 fast swim/100 DPS

5000

Tuesday, October 30, 2012

Tuesday October 30, 2012

Swam at UT in the main pool with Larry, Jeff, Sharon, Pat, and Jared.  Whitney coached.

Warm up:
200 free, fingertip drag drill
50 IM
200 free, catch up drill
100 IM
200 free, switch drill
200 IM
Main set:
10 x 150 IM (50 fly/50 back/25 breast/25 free) @ 3:00, went second in my lane and held 1:58-1:59, then went 1:55 on the last one
1 x 150 easy
Drop down 50s kick starting at 1:00; I had to leave for work after six of them, but I don't think I would have made more repeats anyway.

3000

Monday, October 29, 2012

Monday October 29, 2012

Swam at UT in the diving well with Sloan and Kristy, next to Larry and Sharon. Whitney coached.

Warm up:
2 x (150 swim/50 IM/150 pull/50 kick)
Main set:
10 x 25, odds @ :15/evens @:25
1 x 400 as 75 free (aerobic)/25 fly fast
10 x 50, odds @ :35/evens @ :50
1 x 400 as 75 free (aerobic)/25 back fast
10 x 75 pull, odds @ :50/evens @ 1:10
1 x 400 as 75 free (aerobic)/25 breast fast
10 x 100, odds @ 1:10, evens @ 1:35
1 x 400 kick with fins as 75 cruise/25 fast
100 easy

5000

Saturday, October 27, 2012

Saturday October 27, 2012

Swam at UT in the main pool this morning with Kristy, Joe, Mary, and Brad, next to Larry, Jeff, and Jason. Whitney coached.  The men's and women's teams from Indiana and Michigan arrived as we were finishing.

Warm up:
500 swim as 75 free/25 kick
400 swim as 75 free/25 stroke
300 IM (kick/drill/swim by 25)
200 pull
100 IM
Main set:
4 x 300 @ 4:30, descended from 3:44 to 3:35
100 easy
4 x 300 @ 4:45, 100 free/100 IM/100 free, descended to 4:42
100 easy
4 x 300 @ 4:30 pull (paddles and buoy),  descended from 3:31 to 3:18, a practice PB
100 easy

5400

Friday, October 26, 2012

Fast Friday October 26, 2012

Swam at UT in the main pool; we used the diving well to swim down between fast repeats.  Whitney coached.  We swam in heats and went from the blocks except on the 500.

Warm up:
2 x (300 swim or pull/200 IM/50 kick/50 swim with 4 breaths)
Main set:
1 x 500 fast, went 5:57, felt tight but a decent time without a transition set (and faster than at Senior Games last spring)
500 easy
1 x 200 fast, went 2:12 and felt strong
200 easy
1 x 100 fast, went :59
200 easy
1 x 50 fast, went :26
200 easy
200 easy

Thursday, October 25, 2012

Thursday October 25, 2012

Swam at UT in the main pool with Larry, Joe, Paul, and Sharon.  Whitney coached.  The pool was set up as two 25 yard courses with the bulkheads in place for a meet this weekend.  This is a very fast pool.

Warm up:
1000 swim as 2 x (200 free/50 kick/200 pull/50 IM)
Main set:
5 x 200 @ 4:00, best average, held 2:16--a personal best (in the past I could not hold this pace on 7:00)
1 x 100 easy @ 3:00
10 x 100 @ 2:00, best average, held 1:05-1:06 (500 race pace)
1 x 100 easy @ 3:00
20 x 50 @ 1:00--couldn't stay for these because it was past 7:30.  No elbow discomfort today.  Stroke felt very smooth and very strong. 

3200 yards

Wednesday, October 24, 2012

Wednesday October 24, 2012

A breakout practice for me today at UT; I had not swum a set of 200s on 2:20
since 1978.  Shared a lane with Ned, Korey, and Sloan.  Whitney coached.

Warm up:
300 as 75 free/25 kick on back fly
300 as 75 free/25 kick on back back
300 as 75 free/25 kick on back breast
Main set:
4 x 50 @ :35
1 x 400 fly drill with fins
4 x 100 pull @ 1:10, held 1:05
1 x 400 back drill with fins
4 x 200 free at 2:20; made the first two (2:16 and 2:18), swam the last two on 2:30 (2:22, 2:27)
1 x 400 breast drill
4 x 100 IM @ 1:20, made 'em
1 x 400 free with fins
8 x 50 @ 1:00, fly/free with two breaths
100 easy

4800

Tuesday, October 23, 2012

Tuesday October 23, 2012

Swam at UT in the main pool with Jared, Larry, and Sharon.  Whitney coached.

Warm up:
200 free
175 breast
150 back
125 fly
100 IM
75 free
50 kick
25 underwater
Main set:
3 x (5 x 100 IM @ 2:00, holding best average/1 x 100 easy @ 3:00), averaged 1:17-1:18, went 1:12 on the last one
There was another set, but I had to leave for work.

2700 yards

Monday, October 22, 2012

Monday October 22, 2012

Swam at UT in the diving well this morning with Sloan and Ned, next to Kristy and Larry.  Whitney coached.  The water was a bit warm (83 degrees).

Warm up:
4 x (150 swim/50 kick/50 IM)
Main set:
3 x (3 x 300 @ 4:15 descend/1 x 100 kick), pulling round two (I used a buoy, no paddles); went 3:41, 3:39, 3:36 on round one and 3:39, 3:36, 3:34 on round three
8 x 125 @ 2:00 with fins, odds 25 fly/75 free DPS/25 underwater no breath, evens 100 IM/25 kick
100 easy

5100

Saturday, October 20, 2012

Saturday October 20, 2012

No practice today at UT because of the game, so I swam in the outdoor 25 meter pool at Life Time.  The water was a bit chilly, I'm guessing around 77.  They will be closing it soon for the winter, which is unfortunate. Still recovering from the tough lactate workout yesterday.

Warmup:
400 swim, 400 pull
Main set:
24 x 100 @ 1:40, pulling 9-16; held 1:21-1:22 on the first 8, 1:20-1:21 on the middle eight, and 1:19-1:20 on the last eight
200 easy

3400 meters

Friday, October 19, 2012

Fast Friday October 19, 2012

Swam a 4500 yard IM workout on Wednesday but missed practice yesterday because of an early morning admission.  This morning I swam at UT in the main pool with Kristy and Keith.  Whitney coached.

Warmup:
1000 as 175 free/25 stroke
Main set, no additional rest:
15 x 200 @ 4:00 (last 5 were @ 4:30)--
1-5 as 50 fast/150 easy, went :31, :30, :30, :29, :29
6-10 as 100 fast/100 easy, went 1:04, 1:03, 1:03, 1:02, 1:02 and felt strong
11-15 as 200 fast, went 2:16, 2:18, then began to fail and held 2:21
100 easy

4100

The 5 x 100s have always been a stand alone set for me, usually on 5:00, and my stroke usually begins to fall apart toward the end.  I had wanted to hold the 200s around 2:16, but  given that we swam them on a 4:00 interval immediately after the lactate 100s, I was satisfied with the results.  Hoping to swim the last three repeats stronger next time.

Tuesday, October 16, 2012

Tuesday October 16, 2012

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

Warm up:
300 free/100 IM
200 free/100 IM
100 free/100 IM
100 reverse IM
Main set, two rounds (I left for work after round one):
4 x 25 fly @ :25
1 x 300, moderate, went 3:45
1:00 rest
4 x 50 fly/back @ :50
1 x 300, moderate, went 3:43
1:00 rest
4 x 75 fly/back/breast @ 1:15
1 x 300, moderate, went 3:40
1:00 rest
4 x 100 IM @ 1:40, cruised these and held 1:21
1 x 300, pushed this last one, felt strong and went 3:33; Larry was a second or two faster. Whitney gave us a shout out for our efforts which was very nice.
150 pull easy

3350

Monday, October 15, 2012

Catching up

Missed Friday's practice because of a meeting at the hospital.  I was up late at ACL Friday night so I skipped the 5:30 practice at UT on Saturday morning and swam later in the outdoor 25 meter pool at Life Time.  This was fortuitous because we met the keyboardist from Florence and the Machine on the way to Starbucks at 7:30.  Very cool.  Anyway, my main set was 16 x 150 @ 2:30; I held 2:02-2:03 on the first half of the set and 2:01 on the second half (went 2:00 on the last one).

Lifted light weights yesterday.  This morning I swam at UT in the diving well with Jeff, Larry, and Kristy.  Whitney coached.

Warmup:
400 swim with 3 SDKs off each wall
100 kick/drill
400 pull
100 kick/drill
Main set:
8 x 50, 1-3 @ :38, 4 easy, 5-7 @ :35, 8 easy
1 x 100 IM perfect
8 x 100, 1-3 @ 1:15, 4 easy, 5-7 @ 1:12, 8 easy, pulled this set and held them all under 1:10 (no paddles)
1 x 200 IM perfect
8 x 200, 1-3 @ 2:30, held 2:21, 4 easy, 5-7 @ 2:25, went 2:16, 2:18, 2:19--probably my best set of 200s in Masters considering the interval, 8 easy
1 x 300 IM perfect
600 kick/drill by 100
100 easy

5100

Thursday, October 11, 2012

Thursday October 11, 2012

I missed Tuesday's practice due to an early case at the hospital.  Yesterday was a 5000 yard IM workout.  This morning I swam in the main pool at UT with Paul, Chris, David, and Sharon. Whitney coached.

Warmup:
Continuous 15 minute swim as 150 free/50 IM, went 1000
Main set:
4 x 500 @ 10:00; my goal was to hold them all under 6:00 (which I have not done in Masters) and went 5:52 (equaling a practice PB from six years ago, faster than I swam at Senior Games last spring, and only :10 slower than scy Nationals in Greensboro when I was shaved and tapered), 5:56, 5:59, 5:59.   All four were under the NQT for my new age group (55-59).
Skipped the set of drop down 50s because I had to get to work.

3000

Monday, October 8, 2012

Monday October 8, 2012

Swam at UT in the diving well this morning with Kristy, Sloan, Joe, and Mary.  Whitney coached.

400 SKP
Main set #1:
4 x (10 x 50), 1-4 and 6-9 free @ :40, 5 & 10 IM order @ :45, 1:00 rest between rounds; felt strong on these and held :33-:34 on the 50s free
1 x 1000 with fins, swum as 5 x (100 kick fast/50 free with 4 breaths/50 back)
Main set #2:
14 x 100, swum as 1 x 100 free, 1 x 100 IM, 2 x 100 free, 1 x 100 IM, 3 x 100 free, 1 x 100 IM, 4 x 100 free, 1 x 100 IM, free @ 1:20, IM @ 1:30; felt very strong on this set and held 1:10 for the 100s free and 1:20-1:21 for the IMs

5600 yards

Sunday, October 7, 2012

Weekend update

Didn't swim today although we stayed at the Houstonian last night, and I had access to a very nice heated outdoor 25 meter pool.  The weather was cool and damp, and we left early for the drive home to Austin.  Tomorrow morning's workout will be over 5000 yards, so the rest will do me some good. 

Yesterday I swam at Life Time in the outdoor 25 meter pool, which I suspect will be closing for the winter soon.  Longhorn Masters did not hold practice because of the football game.  I swam my favorite test set, 15 x 100 @ 1:30, and held 1:20-1:21.  I felt very strong on this set and actually went 1:19 on the last one.  Right now my endurance is as good or better than it has ever been in Masters; the intensity and the volume of the workouts at UT seem to be having an impact. 

On Fast Friday I shared a lane with Christie, Jeff, and Jared.  Whitney coached.  Larry swam in the next lane and wore a full body suit. 

Warm up: 2 x (300 swim, 200 pull, 100 kick)
Main set:
2 x (10 x 100 @ 2:00/1 x 200 easy); 1-4 @ 1000 race pace (1:09-1:10), 5-7 @ 500 race pace (1:06), 8-9 @ 200 race pace (1:04-1:05), 10 from a dive off the pool deck (1:01-1:02)

3600 yards

Thursday, October 4, 2012

Thursday October 4, 2012

A shout out to my dad, fellow Masters swimmer Herb Siegel, who turned 90 yesterday.  I hope that I am still here and still swimming when I am 90.

Swam at UT this morning in the main pool and shared a lane with Joe and David.  Whitney coached.  Tuesday and Thursday practices start at 6:30 and finish at 8:00, so I usually miss the last thirty minutes because of work.

Warm up:
1 x 500 as 200 finger tip drill, 100 IM, 200 catch up drill with a kick board
Main set:
4 x (10 x 100 at best interval/1 x 200 easy); Whitney assigned our lane an interval between 1:15 and 1:18, so we chose 1:18.  I did not use any equipment, although she said that we could pull one round.  I made three rounds before leaving for work and led the lane on the first two rounds, holding 1:13-1:14, just slightly faster than En2 pace.  Very tough set and the most 100s I have done in one workout on an interval faster than 1:20.  My elbow was a bit sore afterwards. 

4100 yards

Tuesday, October 2, 2012

Tuesday October 2, 2012

Swam at UT in the main pool this morning with Larry, Jared, and Mary.  Whitney coached.  Tuesdays are IM days.

300 free, 4 SDKs off each wall
200 IM, drill/swim by 25
300 pull, breathing every 5th
Main set #1:
4 x 400 IM @ 6:45, #1 25 fast/75 drill, #2 50 fast/50 drill, #3 75 fast/25 drill, #4 100 fast; went 5:23 on the last one, which is a good time for me
12 x 75 @ 1:15, odds easy free with 4 SDKs off each wall, evens fly/back/breast strong
There was a set of 100s after this, but it was 7:30 so I had to leave for work.

3300 yards

Monday, October 1, 2012

Monday October 1, 2012

Lifted light to moderate weights last night.  Swam at UT in the diving well this morning and shared a lane with Kristy.  Jeff was on one side, Joe on the other.  Whitney coached (and again pointed out that I was dropping my elbows on my recovery).

Warm up:
2 x  (200 swim/100 kick/100 IM)
Main set #1:
1 x 400 @ 6:00, 75%, went 5:10
4 x 25 fly @ :30
1 x 400 @ 6:00, 80%, went 4:57
4 x 25 back
1 x 400 @ 6:00, 85%, used a pull bouy only and went 4:47
4 x 25 breast
1 x 400 @ 6:00, 90%, went 4:47; this one hurt but was right around 1650 race pace
4 x 25 free
Main set #2, descending each round by :02:
4 x 100 @ 1:30, held 1:13
1 x 200 fly with fins (kick/right arm/left arm/swim by 50)
4 x 100 @ 1:30, held 1:11
1 x 200 back with fins, same as above
4 x 100 @ 1:30, held 1:09
1 x 200 breast (kick/drill/swim)
4 x 100 @ 1:30, used a pull buoy only and held 1:07-1:08
1 x 200 free with fins (kick/right arm/left arm/swim by 50)

5200 yards

Still icing the elbow after practice, but overall my medial epicondylitis is continuing to improve with my ongoing rehab program. 

It is funny how things work out sometimes.  I would have to say that my former teammate may have done me a favor with his facebook post by forcing me to leave Nitro and find somewhere else to train.  The facility is great, Whitney is an outstanding coach, and the people have been very friendly.  The extra hour of sleep is nice, too.  I just need to train the baristas at my new Starbucks.