Friday, November 30, 2012

Fast Friday November 30, 2012

Swam at UT in the main pool with Joe and Kristy, next to David, Keith, Todd, Ande, and Chris.  Whitney coached.

Warm up:
3 x (200 swim/150 pull/100 kick/50 with six fast strokes off each wall)
Main set:
4 x (50 fast from a dive/50 easy/100 fast from a dive/400 easy); averaged :27-:28 on the 50s, 1:00-1:01 on the 100s and went :59 high on the last one

3900

Thursday, November 29, 2012

5 at 5

5,000 yards at 5am, that is.  The Masters practice at UT began at 5am this morning because the facility is hosting USA Swimming Winter Nationals through Saturday.  Myrtha Track-Start blocks had been installed for the meet, and Omega touch pads were in place.  Shared a lane with Joe, next to Larry and Jason.  Whitney coached.  Attendance was a bit sparse because of the early hour.  It is hard not to be inspired to swim fast when you are in the same pool that will be occupied by Ryan Lochte, Missy Fanklin, and Nathan Adrian, among others, and your coach, an Olympic gold medalist herself, is standing over your lane shouting words of encouragement.

Warm up:
300 drill, 100 kick, 300 pull, 100 kick, 300 drill, 100 kick
Main set #1:
1 x 100 @ 1:10
100 easy
2 x 100 @ 1:10
100 easy
3 x 100 @ 1:10
100 easy
4 x 100 @ 1:10, made 'em!  Focused on strong walls and keeping my stroke together and touched right at 4:40. 
100 easy
Main set #2:
1 x 200 @ 2:25
200 easy
2 x 200 @ 2:25
200 easy
3 x 200 @ 2:25
200 easy
4 x 200 @ 2:25, made 'em (2:19/2:20/2:21/2:24)
200 easy

5400


Wednesday, November 28, 2012

Wednesday November 28, 2012

Swam at UT in the main pool with Sloan and Dick.  Whitney coached.  Myrtha Track-Start blocks had been installed for USA Swimming Winter Nationals this weekend, so we were able to practice track starts today.  After nearly five decades, I have finally abandoned the grab start.

Warm up:
150 swim/100 fly drill
150 swim/100 back drill
150 swim/100 breast drill
150 swim/100 IM
Main set #1:
6 x 100 IM @ 1:30
6 x 75 fly/back/breast @ 1:10
6 x 50 fly/back @ :45
6 x 25 fly @ :30
1 x 1000 as 50 fast/50 easy/100 fast/100 easy/150 fast/150 easy/200 fast/200 easy
Main set #2:
4 x 100 reverse IM @ 1:30
4 x 75 free/breast/back @ 1:10
4 x 50 free/breast @ :45
4 x 25 free @ :25
1 x 500 pull as 25 easy/25 one breath (made 'em)

5000 yards

Tuesday, November 27, 2012

Tuesday November 27, 2012

Swam this morning at UT in the main pool with Katie, Mary, and David.  The bulkheads were in place with two 25 yard courses in preparation for short course nationals this weekend.  Whitney coached.

Warm up:
600 as 4 x 100 free/50 IM
200 IM kick
400 as 50 free/50 IM
Main set:
9 x 25 fly @ :25
1:00 rest
1 x 25 fly, fast
1 x 100 easy
9 x 50 breast @ :50
1:00 rest
1 x 50 breast, fast
1 x 100 easy
9 x 75 back @ 1:10, averaged :58-:59
1:00 rest
1 x 75 back, fast, went :56
1 x 100 easy
9 x 100 free @ 1:20--only had time for five of these before leaving for work but felt very strong and held 1:08s

3500

Monday, November 26, 2012

Monday November 26, 2012

Swam at UT this morning in the main pool with Larry, Joe, Kristy, and Sloan.  This is a good group of lane mates, as we work very well together.  Whitney coached. 

Warm up:
3 x (150 swim/100 pull/50 kick)
Main set #1:
12 x 100 @ 1:35 as 4 x (1 x 100 @ 70%/1 x 100 @ 80%/1 x 100 @ 90%); averaged 1:14/1:10/1:07
1 x 1200 with fins (a mix of drill, kick, and swim), very tiring
Main set #2:
12 x 50 @ :45 as 4 x (1 x 50 @ 70%/1 x 50 @ 80%/1 x 50 @ 90%); averaged :35/:33/:31
1 x 1200 pull, buoy only, negative split with :30 break at the 600; went 7:27/7:04
200 easy

5300

Saturday, November 24, 2012

Saturday November 24, 2012

Swam at UT in the main pool with Joe, Katie, and Guy, next to Larry, Dick, Jason, and Sharon. Whitney coached.

Warm up:
4 x (150 swim/25 KRLS IM order)
Main set:
12 x 400 @ 5:30
1-4 as 75 free/25 back, descended to 4:58
1:00 rest
5-8 pull (buoy only), descended to 4:39
1:00 rest
9-12 as 100 fast/300 aerobic, 200 fast/200 aerobic, 300 fast/100 aerobic, 400 fast, went 4:48 on the last one (couldn't hold on to a 1:10 pace but did keep my stroke together)
200 easy

6,000 yards

Friday, November 23, 2012

Fast Friday November 23, 2012

UT was closed yesterday so I joined my former Nitro teammates for an early morning practice followed by coffee at Starbucks.  It was great swimming with David, Tom, James, Anthony, Scott, and Larry, among others.  This morning I swam at UT in the main pool with Larry, Keith, Kristy, and Katy.  Whitney coached.

Warm up:
4 x (175 free/25 fast/75 kick/25 stroke)
Main set:
1 x 100 fast off the blocks, went 1:00
100 easy
10 x 100 @ 2:00, holding within :05 of the fast repeat; held 1:05
100 easy
10 x 100 @ 2:00, held 1:04-1:05, went 1:02 on the last one
100 easy
1 x 100 fast off the block, went 1:00
200 easy

3900

Wednesday, November 21, 2012

Wednesday November 21, 2012

Swam at UT in the main pool this morning with Chris, Ned, Larry, and Jeff, next to Kristy, David, Sloan, Keith.  We shared the pool with the UT men's team; it is easy to be motivated to swim fast under those conditions.  Whitney coached.

Warm up:
400 swim, 50 free/50 IM
300 pull
200 drill
100 reverse IM
Main set:
1 x 100 fast @ 2:00
1 x 100 easy
2 x 100 fast
1 x 100 easy
3 x 100 fast
1 x 100 easy
4 x 100 fast
1 x 100 easy
5 x 100 fast
1 x 100 easy
Held 1:04-1:05 on the fast repeats; felt strong and was able to keep my stroke together throughout the set
1 x 50 fast @ 1:00
1 x 50 easy
2 x 50 fast
1 x 50 easy
3 x 50 fast
1 x 50 easy
4 x 50 fast
1 x 50 easy
5 x 50 fast
1 x 50 easy
Held :30-:31
100 easy

4100

Monday, November 19, 2012

Monday November 19, 2012

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

Warm up:
2 x (200 swim/50 IM/200 pull/50 kick)
Main set :
20 x 200 @ 2:40 as
1-4 @ 70%, held 2:31
1:00 rest
5 fast, went 2:17
100 easy
6-9 @ 75%, held 2:28
1:00 rest
10 fast, went 2:18
100 easy
11-14 @ 80%, held 2:26
1:00 rest
15 fast, went 2:15
16-19 @ 85%, pull (buoy only), held 2:24
1:00 rest
20 fast, went 2:17
100 easy

5400

Sunday, November 18, 2012

Saturday November 17, 2012

Swam at UT in the main pool with Jason, Kristy, and Joe.  Whitney coached.

Warm up:
2 x (200 free/150 back pull/100 IM kick/50 free with three breaths)
Main set:
12 x 300 @ 4:00 as
1-3 held 3:45
4 x 25 fly @ :30,6 strokes fast
1:00 rest
4-6 went second behind Jason and averaged 3:35
4 x 25 back
1:00 rest
7-9 pull, buoy only, averaged 3:27
4 x 25 breast
1:00 rest
10-12 moved over a lane with Katie and led, holding 3:35, a practice PB for a set of 300s on that interval
4 x 25 free @ :30
Final set:
4 x 150 @ 2:30 with fins as 100 kick/25 fast/25 underwater (made 'em)
100 easy

5700

Friday, November 16, 2012

Fast Friday November 16, 2012

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

Warm up:
4 x (150 swim/25 6 strokes fast/25 easy/25 fast/25 kick)
Main set:
2 x (4 x 50 @ 1:00, 200 race pace/300 easy/5 x 100 @ 2:00, 500 race pace/300 easy); went 2:04 and 5:27 for the cumulative 200 and 500 times on round one, 2:00 and 5:20 (1:05. 10:04, 1:04, 1:03, 1:04) on round two
1 x 200 or 500 off the blocks for time; I chose the 200 option and went 2:11 (1:03/1:08), a very good time for me and :01 faster than last time.  My goal is 2:09 (1:03/1:06) in practice.
200 easy

Yesterday I swam in the main pool at UT with Jim, Larry, and Jared.  Our main set was the following:
2 x 100 @ 1:20
2 x 100 @ 1:15
2 x 100 @ 1:10, made 'em
2 x 75 @ 1:05
2 x 75 @ 1:00
2 x 75 @ :55
1 x 800 pull, buoy only, DPS (averaged 14/length)
1 x 100 @ 1:20
1 x 100 @ 1:15
1 x 100 @ 1:10
1 x 100 @ 1:05, touched at 1:06 and pushed off again
1 x 75 @ 1:00
1 x 75 @ :55
There was another 800 with fins, but I had to leave for work.

Wednesday, November 14, 2012

Wednesday November 14, 2012

Swam at UT in the main pool with Dick and Jeff.  Whitney coached.

Warm up:
400 as 50 free/50 IM
300 as 100 kick/100 IM/100 kick
200 as 50 free/50 IM
100 IM
Main set:
10 x 50 @ :45, fly/free
8 x 75 @ 1:05,  back/free/back
6 x 100 @ 1:30, breast/free.breast.free
4 x 125 @ 1:50, 100 free fast/25 kick, held 1:04-1:05 (below 500 race pace)
1 x 1000 with fins as 100 kick/25 swim fast
1 x 800 pull, buoy only, build by 200; I negative split this 4:57/4:43 which was a very strong effort for me

5000

Tuesday, November 13, 2012

Tuesday November 13, 2012

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

Warm up:
2 x (200 free/100 IM kick/200 pull/100 IM drill)
Main set:
4 x (4 x 25/3 x 50/2 x 75 IM order by round @ :25 base/1:00 rest/1 x 100 IM order by round, fast/1:00 rest/1 x 500, descend by round); I stayed for two rounds and part of a third before leaving for work and went 6:19 and 6:08 for the 500s.  We swam the third round on a :30 base/25 for the breast repeats.  This was a 4000 yard main set which I would have liked to finish as I was feeling strong on the 500s.

Monday, November 12, 2012

Monday November 12, 2012

There was no practice at UT on Saturday because of the football game, but I was able to swim on Friday for the first half of the workout before leaving to attend an early meeting.  Warm up was 1200 yards followed by 10 x 100 @ 2:00 @ 80% (held 1:10s, HR = 132); we then swam a fast 100 off the blocks, and I went :58, a practice PB without a tech suit.  I couldn't stay for the rest of the workout, which consisted of 8 x 100 @ 2:00 @ 85% followed by another fast 100, then 6 x 100 @ 2:00 @ 90% followed by one final fast 100.  I was on call this weekend and considered swimming at Life Time but chose to nap during my free time instead.  I am really making an effort to get more sleep these days, and I believe that it is paying off.

This morning I swam at UT in the diving well with Sloan, Joe, Sharon, and Kristy.  Whitney coached.

Warm up:
2 x (200 swim/50 right arm/50 left arm/50 kick/200 pull), or something similar
Main set:
4 x 150 @ 2:00, held 1:46
50 right arm/50 kick on right side
4 x 100 @ 1:20, held 1:10
50 left arm/50 kick on left
4 x 50 @ :40
1 x 100 IM, technique
1 x 800 with fins, every fourth lap fast
4 x 150 @ 2:00, pulled these and held 1:44
50 right arm/50 kick on right
4 x 100 @ 1:15, held 1:10s
50 left arm/50 kick on left
4 x 50 @ :35
1 x 100 IM, technique
1 x 800 with fins, every fourth lap fast

5700 yards

Thursday, November 8, 2012

Thursday November 8, 2012

Missed yesterday's practice due to an early meeting.  Swam this morning at UT in the main pool with Larry, Jared, Heidi, Joe, and Katie.  Whitney coached.

Warm up:
2 x (250 swim, fingertip drag/100 kick on side/250 pull, catch up)
Main set, with each lane choosing the appropriate distance for the repeats in each round:
4 x 75 @ 1:00, held :50-:51
50 kick easy
4 x 150 @ 2:00, held 2:46
50 kick easy
250/225/225/250 @ 3:00, pulled this round (buoy only) and went 2:48 on the last 250, a practice PB
50 kick easy
4 x 300 @ 4:00--had to skip these and leave for work, so I swam an easy 200 instead

3400

Tuesday, November 6, 2012

Tuesday November 6, 2012

Swam at UT in the main pool with Larry, Mary, and Joe.  Whitney coached.

Warm up:
5 x (100 free/50 IM.50 kick)
Main set:
4 x (8 x 25 or 50 @ :40 IM order by round/1 x 200 free strong @ 3:00/1 x 100 IM @ 2:00 strong/1 x 50 kick @ 1:00 strong/1 x 50 easy); went 2:18, 2:15, 2:13, and 2:13 on the 200s swimming second in our lane behind Larry and felt very strong
There was an 800 pull after this but I had to leave for work.

3400

Monday, November 5, 2012

Monday November 5, 2012

Swam at UT in the diving well this morning with Kristy and Joe, next to Larry and Sharon.  I led my lane for the entire workout.  Practice started at 5:00.  Whitney coached.  The water was a bit warm, and I felt sluggish.

Warm up:
400 swim (75 free/25 breast kick)
200 pull
400 swim (75 free/25 fly kick)
Main set:
16 x 100, 1-4 @ 1:25, 4-8 @ 1:20, 9-12 @ 1:15, 13-16 @ 1:10; did not make any on 1:10 and swam them on 1:15 instead
100 easy
400 kick with fins
8 x 200, 1-2 @ 2:40, 3-4 @ 2:35 (pulled these with paddles and a buoy), 5-6 @ 2:30, 7-8 @ 2:20 (pulled these with a buoy); made them all and raced Larry on the last two, finishing at the same time
100 easy
400 kick with fins

5200 yards

I would like to try the 100s on 1:10 again under better conditions. 

Saturday, November 3, 2012

Saturday November 3, 2012

Swam at UT with Heidi, Joe, and Sharon, next to Larry, Ande, and Pat.  Whitney coached.

Warm up:
4 x 200 free/50 stroke IM order
Main set:
4 x 25 @ :20
100 kick
4 x 50 @ :40
100 IM drill
4 x 100 @ 1:15, held 1:10 and felt smooth
100 kick
4 x 200 @ 2:30 pull, held 2:20
100 IM drill
4 x 400 @ 4:55, made the first two and went 4:48 & 4:51, then totally ran out of gas and swam the last two on 5:05
100 kick
1 x 600 with fins

5200

Friday, November 2, 2012

Fast Friday November 2, 2012: That's what I'm talking about!

Swam at UT in the main pool with Kristy, Jared, and Joe, next to Larry on one side and Tyler, Ned, Jeff, and David on the other.  Whitney coached. 

Warm up:
1 x 400 free
1 x 50 as 25 fast/25 kick on back
1 x 400 pull
1 x 50 as 25 fast/25 kick on back
1 x 400 as 50 free/50 IM
1 x 50 as 25 fast.25 IM
Main set:
30 x 100 as 6 x (4 x 100 @ 2:00, 70/80/90/100% by 100/1 x 100 @ 3:00 easy); I swam five rounds (2500) before I had to leave for work and averaged 1:12/1:09-1:10/1:06/1:02-1:03 for repeats 1-4 in each round.  My  pace on the fastest repeats (#4 in each round) was within a second or so I what I have held in the past for lactate sets of 5 x 100 @ 5:00.  My stroke held together well on these, and I had very strong walls.  Larry and I were finishing even with each other on the faster repeats.

3850

Thursday, November 1, 2012

Thursday November 1. 2012

Swam at UT in the main pool with Larry, Sloan, Katy, Brad, and Bill Specht, who was visiting from Florida.  Whitney coached.

Warm up:
400 swim (75 free/25 breast)/100 kick/400 pull (75 free/25 back)/100 kick
Main set, two rounds:
4 x (1 x 100 @ 1:05/3 x 75 @ 1:05/1 x 100 easy @ 2:00); I had to leave for work in the middle of the second round but made all 100s on 1:05 and averaged :53 on the 75s.  The fastest lane did 4 x 100 @ 1:05, the second fastest lane did 1 x 100 @ 1:05/1 x 75 @ 1:05/1 x 100 @ 1:05/1 x 75 @ 1:05.  It has been over thirty years since I have swum 100s on 1:05. 

3500