Monday, December 31, 2012

Monday December 31, 2012

Swam at UT in the main pool with Kristy and Larry.  The pool was set up long course, which was a surprise.  Whitney coached.

Warm up:
300 swim/100 kick/300 pull/100 IM
Main set:
8 x 150, 1-2 @ 2:20, 3-4 @ 2:15, 5-6 @ 2:10, 7-8 @ 2:05; made all of them (first time ever on 2:05, I believe).  Tough set right after warm up. 
1 x 800 kick with fins, swimming the fourth and the eighth 100 with only eight breaths (made it on the last one)
8 x 150 pull, buoy only, same intervals
1 x 800 swim with fins as 2 x (fly/free, back/free, breast/free, free/free, by 100)
4 x 50 @ 1:00 as 12.5 fast/12.5 easy

5000 meters

Saturday, December 29, 2012

Saturday December 29, 2012

Swam at UT in the diving well with Larry, Kristy, Brad, and Pat. Whitney is still out of town but left the workout for us.  Chris coached.

Warm up:
2 x (200 swim/50 kick/50 non-free)
Main set:
5 x 500, descend, 1:00 rest (7:30 interval); went 6:21, 6:11, 6:01, 5:58, 5:49 (practice PB)
4 x 400 pull, descend, 1:00 rest (6:00 interval); went 5:08?, 4:55, 4:45, 4:35
3 x 300 kick, 1:00 rest; I was toast after the 400s

5600

Friday, December 28, 2012

Friday December 28, 2012

Skipped practice this morning because I needed to catch up on some work, but I actually trained pretty hard this week despite the holiday and probably needed a day off anyway.  On Monday I swam at Nitro with David and Stefan because UT was closed; we had a very good practice that morning:

Warm up:
1000 SKIPS
Main set (one of my favorites):
4 x (4 x 150), round 1 @ 2:20, round 2 @ 2:10, round 3 (pulling with a buoy only) @ 2:00, and round 4 @ 1:55.  Swam 100 easy between rounds.  Held 1:47s on the first two rounds, 1:45s on the third round, and 1:44-1:45 on the fourth round, a PB on that interval.

3800 yards

Wednesday was a 5000 yard IM workout at UT.  Yesterday I swam in the main pool with Jared and Christina, next to Larry and Sharon.  Whitney is off this week, so Chris coached. 

Warm up:
2 x (300 swim/50 right arm/50 left arm/300 pull/50 kick on right side/50 kick on left side)
Main set #1:
2 x (4 x 50 @ :40/3 x 50 @ :35/2 x 50 @ :32.5/1 x 50 easy @ 1:00); I didn't make the 50s on :32.5.
1 x 1200 pull, build by 400s.  I used a buoy, no paddles, and went 5:00, 4:55, and 4:45.
Main set #2:
4 x (4 x 50 kick with fins @ :40/1 x 50 swim with fins @ :35)
8 x 25s @ :30, IM order, odds drill, evens fast
100 easy

5100 yards

Saturday, December 22, 2012

Saturday December 22, 2012

Swam at UT in the main pool with Kristy and David.  Whitney coached.

Warm up:
4 x 150
4 x 100
4 x 50
Main set:
12 x 100 @ 1:15 ("best interval"), went second and held 1:10, my best set yet on that interval
11 x 25 fly @ :30
10 x 100 @ 1:15, led the lane and made 'em but faded toward the end
9 x 25 back
8 x 100 @ 1:15, pulled these with a buoy and averaged 1:10
7 x 25 breast
6 x 100 @ 1:15, averaged 1:11-1:12
5 x 25 kick
4 x 100 @ 1:15, averaged 1:10-1:12
3 x 25 free
2 x 100 @ 1:15, went 1:10-1:11
1 x 25 free
100 easy

6400 yards--a total of 42 x 100 @ 1:15

Fast Friday December 21, 2012

Missed practice yesterday due to an early meeting which I probably could have skipped. Swam at UT this morning in the main pool with Kristy and Jared. Whitney coached.

Warm up:
500 as 125 free/25 fly
400 pull as 75 free/25 back
300
200 IM as 25 drill/25 swim
100 as 12.5 fast/12.5 easy
Main set:
5 x 100 @ 2:00, felt tight and held 1:06
500 easy
4 x 100 @ 2:00, held 1:04
400 easy
3 x 100 @ 2:00, held 1:05
300 easy
2 x 100 @ 2:00, held 1:03
200 easy
1 x 100 fast, from a dive off the deck; both of my calves cramped but I still went :59
100 easy

4500

Wednesday, December 19, 2012

Wednesday December 19, 2012

Swam at UT in the main pool this morning with David and Ned. Whitney coached.

Warm up:
6 x (1 x 100 free/50 IM, 1 x 25 fast with one breath)
Main set:
4 x (4 x 200 or 250 @ 3:00/4 x 50 or 75 @ 1:00, IM order by round/1 x 50 easy); swam
200s and averaged 2:23-2:24 in rounds 1, 3, and 4, held 2:21 on round 2 which was a strong effort after the 50s fly, and went 2:20 on the very last 200.

5350

Yesterday was an IM workout, with a main set of 4 x (10 x 50 @ 1:00), fly/back, back/breast, breast/free, and free by rounds, holding best average within each round. Between rounds one swimmer in each lane swam a fast 100 fly, back, breast, or free. I volunteered for the 100 fly and went 1:09 (:33/:36), which is probably a practice PB.

Monday, December 17, 2012

Monday December 17, 2012

I missed Saturday's practice at UT due to call responsibilities, but I lifted moderate weights that evening and then swam the following morning on my own at Life Time in the indoor 25 meter pool. 

Warm up:
600 swim, 400 pull
Main set:
28 x 100, 1-10 @ 1:40 (swam these moderate and averaged 1:22), 11-20 @ 1:30 (felt strong on these and held 1:19, my best set on this interval), 21-28 pull (buoy only) @ 1:25 (held 1:19).  I rested for about 2:00 after #10 and #20.
100 easy

3900 meters

This morning I swam at UT in the main pool with Joe and Kristy.  Whitney coached.

Warm up:
300 swim, fingertip drag
200 as 100 kick on right side/100 swim right arm only
300 pull
200 as 100 kick on left side/100 swim left arm only
Transition set:
6 x (1 x 100 with 8 breaths/75 build/50 kick/25 fast, :15 rest between repeats)
Main set:
2 x (1x 300/3 x 100/1 x 200/2 x 100), 1:15 base, 50 easy @ 2:00 between rounds.  I swam the first round, leading my lane, and went 3:36/1:10s/2:24/1:10s, my best effort yet on that interval.  I pulled the second round (buoy only) behind Joe and went 3:33/1:09s/2:21/1:09s.
16 x 25 @ :30, odds kick, evens swim with one breath
100 easy

5000 yards

Friday, December 14, 2012

Fast Friday, December 14, 2012

Missed Tuesday's practice because of an early morning consult at the hospital.  On Wednesday I swam a 4800 yard IM workout, then yesterday swam a main set consisting of 20 x 100 @ 2:00 with fins, odds swim, evens kick, holding best average (1:01-1:02 on the swim repeats).  This morning I shared a lane with Keith, Dick, and Kristy in the main pool at UT.  Whitney coached.

Warm up:
500 swim
400 pull
300 IM (kick/drill/swim)
200 pull
100 IM (12.5 fast/12.5 easy)
Main set:
1 x 500 fast on 15:00; went 5:51, a practice PB, but felt pretty tight.  This was a full eight seconds faster than I swam at Senior Games in San Antonio last spring.  Swam an easy 200 after.
1 x 400 kick, fast; went 8:10 (we were not allowed to use our arms or pull on the lane rope).  Swam an easy 100 after.
1 x 200 fast, went 2:13 (1:05/1:08) and felt pretty strong.  I believe that I could have gone 2:10 from a dive, which would have been a practice PB.
100 easy

3000 (there was more, but I had to leave for another meeting)

Monday, December 10, 2012

Monday December 10, 2012

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

Warm up:
400 as 75 free/25 back
8 x 25, odds free one breath, evens fly
400 as 75 free/25 breast
Main set:
3 x (50/100/150/200/200/150/100/50), round 1 on 1:20 base, round 2 pulling on 1:20 base, round 3 on :35/1:15/1:55/2:35, with 16 x 25 kick between rounds.  Didn't seem to have a lot of speed today so I swam this as an aerobic En2 set and wasn't really that tired when I finished.  Some days are like that.
8 x 25 no breath

5000 yards

Saturday, December 8, 2012

Saturday Decrmber 8, 2012

Swam at UT in the diving well with Larry and Sharon.  Whitney coached.

Warm up:
4 x (100 free/25 stroke/25 no breath/100 pull)
Main set, dropping :02/100 each round:
1 x 1000 @ 75%, went 12:45 (1:16)
4 x 25 kick
1 x 800, went 9:54 (1:14)
4 x 25 kick
1 x 600, went 7:10 (1:12)
4 x 25 kick
1 x 400, went 4:33, a practice PB by :07 (1:08)!  Split it 2:14/2:19.
4 x 25 kick
4 x (1 x 125 @ 135/1 x 100 IM @ 1:35/1 x 25 easy @ :30)

5200

Friday, December 7, 2012

Fast Friday December 7, 2012

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

Warm up:
1000 as 150 free/25 fast/25 easy kick
Main set #1:
Drop down 50s beginning at 1:00, made it as far as :33
Main set #2:
20 x 100 @ 2:00 holding a pace equal to twice the fastest 50 from the drop down set. I swam 15 of these before I had to leave for work and held 1:05. Felt strong and really wanted to stay and finish the set.

3800

Thursday, December 6, 2012

Thursday December 6, 2012

Swam at UT in the diving well with Larry, Sharon, and Joe.  Whitney coached.  I was still a bit sore after yesterday's 5000 yard IM workout, so I took a couple of Aleve before practice, something I have been trying to avoid after reading a negative article about NSAIDs earlier in the week.  On a positive note, the former teammate who back in August posted the photo of Hitler on my facebook wall apparently decided not to swim with Longhorn Masters after all.  As Whitney wrote one day on the white board, the only i in team is the one in the a-hole.  Life is good.

Warm up:
300 swim, 200 kick with fins. 300 pull, 200 IM with fins
Main set:
10 x 100 @ 1:30 (we had our choice of repeat distances on this interval; one of the faster lanes swam some 125s); cruised these and held 1:15
50 easy
10 x 100 @ 1:20; cruised these and held 1:12
50 easy
10 x 100 @ 1:10; pulled these (buoy only) and made them for the first time in decades, touching right at 11:40.  I was overtaking our lane leader toward the end, so I pushed off under the lane rope and kept swimming in the next lane.
10 x 75 @ 1:00--I swam an easy 200 instead because I had to leave for work

4300 yards in 68 minutes

Wednesday, December 5, 2012

Wednesday December 5, 2012

Arrived at the UT swim center well rested this morning thanks to one of my partners who offered to take call for me last night (I had just completed a long stretch of call, 11 nights out of the past 14).  Amazing what a night off can do for you.  Shared a lane in the main pool with Larry, Joe, and John.  Whitney coached.

Warm up:
75 free/25 stroke/75 free/25 kick for 15 minutes, went 1000
Main set:
12 x 150 @ 2:15 as 1-3 50 fly/25 back/50 breast/25 free, then 4 x 25 fly @ :30; 4-6 25 fly/50 back/25 breast/50 free, then 4 x 25 back @ :30; 7-9 25 fly/50 back/75 breast, then 4 x 25 breast @ :30; 10-12 25 fly/25 back/25 breast/75 free (descended from 1:56 to 1:53), then 4 x 25 free @ :25
Additional set:
4 x 400 @ 5:45 as #1 25 fly/25 free, #2 25 back/25 free, #3 25 breast/25 free, #4 pull--left :05 behind Larry and went 4:33 with a pull buoy only, another practice PB!
8 x 25 with fins, odds underwater with no breath, evens fast
100 easy

5100 yards

Tuesday, December 4, 2012

Tuesday December 4, 2012

Swam in the main pool at UT with Larry, Joe, Jared, David, and Ricardo.  Whitney coached.

Warm up:
500 free (75 swim/25 kick)
400 breast (75 swim/25 kick)
300 back (75 swim/25 kick)
200 fly (75 kick/25 swim)
100 IM
Main set:
4 x (10 x 25 @ :30), IM order
500 pull, buoy only; left :05 behind Larry and went 5:47, a practice PB!
40 x 25 @ :30, odds fast stroke (I did fly), evens free with one breath; swam 16 of these before I had to leave for work.

3400

Monday, December 3, 2012

Monday December 3, 2012

Left practice early on Saturday due to an emergency case at the hospital.  Swam 3100 yards before I was paged; the main set was 5 x 350 @ 5:00 (we had our choice of repeat distances on that interval), and I descended them from 4:29 to 4:11.  This morning I swam in the diving well at UT with Kristy and Sloan.  Whitney coached.

Warm up:
3 x (100 swim/100 reverse IM/50 kick/50 with three breaths)
Main set:
3 x 800, 1:00 rest, broken :15 at the 400, #1 swim (went 4:57/4:54), #2 pull (4:42/4:39), #3 swim with fins (4:43/4:42)
8 x 125 @ 1:40 as 100 @ 1:10/25 @ :30, made 'em
14 x 50 as 1 fast @ :35/1 easy kick @ 1:10/2 fast @ :35/1 easy kick @ 1:10/3 fast @ :35/1 easy kick @ 1:10/4 fast @ :35/1 easy kick @ 1:10

5000

On Saturday evening we found Ryan Lochte outside of the swim center, and he was kind of enough to be photographed with my son and I.  Very cool.