Friday, December 6, 2013

Fast Friday December 6, 2013

Swam in the main pool at UT with Larry, Kristy, and Sharon.  Whitney coached.  The pool was still set up for a college meet as a 25 yard course in the center with a bulkhead at either end.

Warm up:
1350 (a mix of 125s and 150s on 2:00)
Main set, 3 x  through:
6 x 100 @ 2:00 as 100 free fast/100 easy/100 IM fast/100 easy/100 free fast/100 easy
6 x 50 @ 1:00 as 50 free fast/50 easy/50 stroke fast/50 easy/50 kick fast/50 easy
Averaged 1:02-1:03 on the fast free 100s, went 1:13 on the fastest of the three 100 IMs, and went :32 on the fastest of the three 50s fly
1 x 100 fast from a dive, went :58.9, a practice PB, and  felt smooth and strong
100 easy

Thursday, December 5, 2013

Thursday December 5, 2013

Swam in the main pool at UT which was set up for a college meet as an eight lane 25 yard course in the center with a bulkhead on either end.  Whitney coached.

Warm up:
1300
Main set:
16 x 150 @ 2:10, odds as 125 free with 15 breaths/25 back, evens fast (90%); averaged 1:41-1:42on the fast ones and went 1:38 on the last one

Yesterday I swam with David and Dick in the main pool.  Whitney moved me into lane 2.

Warm up:
1200
Main set:
8 x 25 breast
1 x 300
8 x 50 fly
1 x 300
8 x 75 back
1 x 300
8 x 100 free @ 1:20, averaged 1:10
1 x 300
Descended the 300s to 3:23, within a few seconds of a practice PB
1 x 600 pull

Sunday, December 1, 2013

Saturday November 30, 2013

Swam in the diving well with Larry, Max, and Jeff.  Whitney coached.

Warm up:
1000
Main set:
Drop down 50s, beginning at 1:00, made it down to :32, a personal best
4 x 400 @ 5:30, pull, as 100 fast/300 aerobic, 200 fast/200 aerobic, 300 fast/100 aerobic, 400 fast.  Went 4:30 on the last one, a personal best
10 x 100 @ 1:40 as 25 fly/75 easy, 50 fly/back/50 easy, 75 fly/back/breast/25 easy, 100 IM fast, 100 easy, twice through.  Went 1:16 on the second 100 IM

5000

Fast Friday November 29, 2013

Shared a lane with Larry, Kristy, and Dick in the main pool at UT.

Warm up:
1200
Main set:
30 x 100 @ 2:00, odds fast, evens easy; averaged 1:03 on the fast ones, went 1:01 on number 19 from a dive off the pool deck

Thursday, November 28, 2013

Thursday November 28, 2013

Thought about swimming at Barton Springs this morning (with a wetsuit), but the air temp of 34 seemed a bit extreme.  My shoulder was still a bit sore from yeaterday's workout anyway; I swam at Life Time and didn't ice it after practice as I usually do.  I am still waiting on publication of the final 2013 lcm top ten list.

On Monday I swam in the diving well with Kristy and Sharon, next to Dick, Joe, and Jeff.

Warm up:
1200
Main set:
5 x (150/100/50 @ :40 base/4 x 25 @ :30 alternating fast and no breather); averaged 1:44, 1:09, :34 on the last three rounds
3 x (4 x 125 pull @ 1:45, last 25 one breath/4 x 50 kick with fins @ :40)

5300

Lifted weights Monday evening.  Missed practice Tuesday because of an early meeting.
Yesterday I swam at Life Time in the indoor 25 meter pool because practice at UT didn't start until 0730 and I did not have the day off from work.

Warm up:
1200
Main set:
25 x 100 @ 1:30, held 1:19 (1500 race pace), my best effort yet on this set
200 easy

3900 meters

Sunday, November 24, 2013

Saturday November 23, 2014

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

Warm up:
1800 ladder
Main set:
5 x (choose your distance) @ 2:30, descend; pulled 200s and descended to 2:18
100 easy
4 x (choose your distance) @ 2:25; swam 175s and descended to 2:01
100 easy
3 x 175 @ 2:20, descended to 1:58
100 easy
2 x 175 @ 2:15, went 2:06 and 2:02
100 easy
1 x 200, went 2:11
100 easy

Thursday November 21, 2014

Swam IM workouts Tuesday and Wednesday. This morning I shared a lane with Larry, Joe, and Sharon.  I arrived a few minutes late because of an early admission at the hospital and left after the main set because it was time for work.

Warm up:
4 x 300
Main set:
40 x 50 @ :40, every fifth non free.  Held :33-:34 on the free.  Four years ago I managed 50 x 50 on :40 at Nitro but took a break halfway through and was unable to hold :35s despite drafting off of Kirk.

Monday, November 18, 2013

Monday November 18, 2013

Yesterday morning I swam 3600 yards in Barton Springs which was for the most part deserted.  The air temp was in the 70s so I didn't need a wetsuit.  This morning I shared a lane with Larry and Kristy in the diving well next to Dick, Sharon, and Ben.  I led my lane.

Warm up:
900
Main set:
500 @ 75%, went 6:15
4 x 25 IM order
400 @ 80%, went 4:52
4 x 25 fly with one breath
300 @ 85%, went 3:30
4 x 25 IM order
200 @ 90%, went 2:16
4 x 25 free, no breath
100 free @ 95%, went 1:02
100 easy
5 x 100 @ 1:25, 80%, held 1:12
100 easy
4 x 100 @ 1:25, 85%, held 1:10
100 easy
3 x 100 @ 1:25, 90%, held 1:08
100 easy
2 x 100 @ 95%, held 1:05-1:06
100 easy
1 x 100 @ 100%, went 1:01
100 easy

4900

Sunday, November 17, 2013

Moving on

My Dad passed away on October 23 at the age of 91.  He'd had a fine, long life, but still I had hoped he would be with us for a few more years.  Fortunately my sisters and I had arranged to bring him home from the hospital on hospice, so we had the chance to say good bye.  He told me not to cry (but I did anyway), and I said I would miss him (which I do).  We spoke of many things during his last days, including his love of swimming.  I had convinced him to join USMS and begin competing after my mother died in 1999, and his daily workouts gave his life purpose and meaning.  He won medals at local, state, and national competitions and achieved ten top ten times.  He said that he regretted not having had the opportunity to compete in his new age group.  A day before he died he told us that if we could somehow find a way to drop him into his favorite pool he was confident that he would be able to swim.

So this past week has been bittersweet as I have swum personal bests in meets (19:45.78 in the 1500) and in practice (37:19 in a postal 3K) and finally made a top ten list (tenth in the 800 free) but was unable to share my successes with him.  Yet I have kept swimming because that was what he was going to miss the most, and I have swum with a sense of gratitude that I am still able to do so.

So long, Dad.


Thursday, October 17, 2013

Thursday October 17, 2013

Swam at UT in the main pool with David, Paul, Jared, and Chris.  Whitney moved me into lane two before the main set.

Warm up:
300 fingertip
100 right arm
100 left arm
100 10/3/10
300 pull, DPS
Main set:
20 x 75 @ 1:00, held :53
400 "dolphin dive" with fins
20 x 75 @ :55 pull (buoy only); made them holding :52-:53.  My time for the 1500 was 18:20, only :15 off my 1650 pace in 2010 wearing a full body tech suit.
100 easy


Saturday, October 12, 2013

Saturday October 12, 2013

Yesterday's Fast Friday workout--

Warm up:
3 x 400 (75 free/25 no free, 75 pull/25 one  breath, 7r swim with fins/25 kick)
Main set:
12 x 100 @ 2:00, descend 1-5 and 7-11 from 60-100%, 6 and 12 easy; descended to 1:03 and 1:02
6 x 200 @ 4:00, 1 fast, 2 fast kick, 3 easy; went 2:14 and 2:11 (1:04/1:07)
12  x 50 as 3 sets of 4 @ 1:15

Today I shared a lane in the diving well with Larry, Kristy, Paul, and Sharon.

Warm up:
1200 total
Main set:
10 x 100 @ 1:15, averaged 1:09
10 x 50 @ 55, fly/free
8 x 100 @ 1:15, pull
8 x 50 @ :50, back/free
6 x 100 @ 1:15, averaged 1:10
6 x 50 @ :55, breast/free
4 x 100 @ 1:10, pull--made them
4 x 50 @ :45, free

5400

Thursday, October 10, 2013

Thursday October 10, 2013

Lifted weights on Monday evening.  Swam IM workouts at UT on Tuesday and Wednesday. This morning I shared a lane with Jared, Larry, and Joe.  Whitney coached.

Warm up:
3 x (150 swim/100 pull/50 kick)
Main set:
8 x 150 @ 2:00, held 1:48, went 1:44 on the last one
100 easy
8 x 25 @ :35, IM order, fast
6 x 125 pull @ 1:45, held 1:28, went 1:25 on the last one
100 easy
6 x 25 kick @ :35, fast
4 x 125 @ 1:30, made them
100 easy

Monday, October 7, 2013

Monday October 7, 2013

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

Warm up:
6 x 150, odds fingertip, evens IM/kick/pull
Main set:
10 x 100 @ 1:20, 75 free/25 fly; made them
100 easy
10 x 100 @ 1:15, 75 free/25 back; made them
100 easy
10 x 100 @ 1:20, 75 free/25 breast; we swam the first five on 1:15, and I switched to all free on the last two.  We swam the next five on 1:20 and I made them.
Second set:
12 x 50 @ 1:00, odds kick, evens pull with four breaths
1 x 200 IM as fast/easy by 25

5,000 yards

Fast Friday October 4, 2013

I really didn't have much in the tank but still managed to swim some solid times for a Fast Friday. We swam in the main pool but dove off the deck and circled.

Warm up:
8:00 swim, 8:00 pull, 8:00 swim/kick with fins; 1500 total yards
Main set:
50 fast, went :28
100 easy
100 fast, went 1:02
200 easy
200 fast, went 2:14
400 easy
500 fast, went 5:56
200 easy

I skipped another 200, 100, and 50 fast because it was time to leave for work.

Thursday, October 3, 2013

Thursday October 3, 2013

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

Warm up:
300 swim, 200 wheelbarrow, 300 pull, 200 wheelbarrow
Main set:
5 x 500 @ 7:30, leaving :02-:03 apart, rotating lane leader; I led on number five and went 5:54
Second set:
10 x 100 @ 1:30; held 1:10
1 x 100 easy

4600

Monday, September 30, 2013

Monday September 30, 2013

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

Warm up:
3 x 300
Main set:
20 x 75; 1-4, 9-12, 17-20 @ :55, 5-8 and 13-16 pull @ 1:15 (breath control)
20 x 50; 1-4, 9-12, 17-20 @ :35, 5-8 and 13-16 kick @ 1:05
Second set:
3 x 300 @ 4:30 as 25 fast/75 easy, 50 fast/50 easy, 75 fast/25 easy; descended 3:40, 3:36, 3:34 which was surprisingly strong
Final set:
300 swim/200 kick/300 swim with fins, three SDKs off each wall

5000 yards

Saturday, September 28, 2013

Saturday September 28, 2013

Shared a lane with Nate, Kristy, and Joe in the main pool at UT.  Whitney coached.

Warm up:
4 x 250, :20 rest, odds fingertip drag, evens IM drill/swim
Main set:
3 x "pick your distance" @ 2:00/1:58/1:56/1:54...1:40, 50 easy between rounds.  Swam 150s through 1:50 on rounds 1 & 3 and through 1:48 on round 2, then swam 1:25s. Held 1:12 pace throughout rounds 2 & 3 (1650 race pace).  I led my lane and did not use the optional pull equipment on round 2 or fins on round 3.  A tough 4800 yard main set.

5800 yards

On Fast Friday I swam with Larry, Kristy, and Sloan.

Warm up:
1000 as a mix of free and IM
Main sets:
8 x 100 @ 1:45; descended the first 4 down to 1:06 and held that for the last 4
1 x 100 fast from a dive, went :59 (:28/:31)
8 x 50 @ 1:15; descended the first 4 down to :30 and held that on the last 4
1 x 50 fast from a dive, went :27
4 x 400 pull @ 6:00, descended to 4:37

Thursday, September 26, 2013

Thursday September 26, 2013

I had another early meeting today so I swam on my own at Life Time in the indoor 25 meter pool.  Whitney emailed the workout to me last night.  How cool is that?

Warm up:
10:00 choice, went 400 swim/200 pull
Main set, holding the same pace:
10 x 100 @ 2:00 (the workout as written said 12, but that was for yards, and I would have run out of time)
200 pull
10 x 100 @ 1:50
200 pull
10 x 100 @ 1:40
100 easy
1 x 100 fast
100 easy
Held 1:17 on round one, 1:16 on rounds two and three (800 race pace). Went 1:10 on the fast 100.

4300

Wednesday, September 25, 2013

Wednesday September 25, 2013

Swam at UT in the main pool with Larry and Ben.  Whitney coached.

Warm up:
2 x (25/50/75/100/125/150/175/200), alternating free and IM.
Main set, 3 x through (fins on round two):
4 x 25 fly @ :30, three aerobic/one fast
4 x 50 fly/back @ :55
4 x 75 fly/back/breast @ 1:20
1 x 500 @ 6:30
8 x 25 kick @ :25
100 easy
Went 6:01, 5:50, and 5:53 on the 500s and felt strong.

5100

Tuesday, September 24, 2013

Tuesday September 24, 2013

Lifted weights last night.  Swam at UT in the main pool with Larry, Mary, Katy.  Whitney coached.

Warm up:
400 as 75 free/25 breast
300 as 75 free/25 back
200 as 75 free/25 fly
100 IM
Main set:
8 x ? @ 1:00 fly; our lane alternated 75s and 50s which was very challenging (touch and go on the 75s)
1 x 200 fly with fins (K/RA/LA/S by 50)
8 x ? @ 1:05 back; we did 2 x 75/1 x 50)
1 x 200 back with fins as above
8 x ? @ 1:10 breast; we did 50s
1 x 200 breast, no find, as above
8 x ? @ :55 free; did 75s and made them, holding :51
200 free with fins

Monday, September 23, 2013

Monday September 23, 2013

Swam at UT this morning with Kristy and Sloan.  Whitney coached.  Monday workouts begin at 5am, which is very early, but I was just happy to see the end of a long call weekend.

Warm up:
2 x (250 free with underwater turns/150 pull/50 kick)
Main set:
2 x (50/100/150/200, 1:00 rest, 4 x 300); round one swam the ladder on a 1:20 base and pulled the 300s on 4:00, descending to 3:35; round two swam the ladder on a 1:15 base and swam the 300s with fins on 3:45, descending to 3:27.
8 x 75 kick @ 1:30
100 easy

The pool was closed Saturday because of a home football game, so I swam with Kristy in the outdoor 25 meter pool at Life Time.

Warm up:
800 swim
600 pull
Main set:
3 x 300
3 x 200
3 x 100
Swam these on a 1:30 base and held 4:15, 2:45, 1:18-1:20

I missed Fast Friday because of an early hospital consult, but I needed a recovery day after Thursday's main set of 4 x (9 x 100 @ 1:20).  I shared a lane with Larry and Jared and led the first three rounds.  I averaged 1:10-1:11.  I pulled the fourth round (buoy only).  With a 1500 warm up, this was another 5000 yard workout.

Wednesday, September 18, 2013

Wednesday September 18, 2013

Swam 3600 yards at Barton Springs on Sunday with Ben and David; a couple of women who were around my age or a bit older complained that we were not giving them enough space when we passed them.  I think they were just looking for something to complain about, since we passed them very carefully.  It is open water swimming, is it not?

On Monday I swam at UT with Kristy and Jared.  We were coached, as always, by USMS coach of the year Whitney Hedgepeth.

Warm up:
400 free, underwater turns at the far end
200 kick
400 pull
Main set:
2 x (12 x 50 @ :45 with underwater turns, 6 x 100 @ 1:20 negative split, 3 x 200 @ 2:40 descend); I led the lane, pulling the second round, holding1:10-1:11 on the 100s and descendingthe 200s from 2:26 to 2:21.
8 x 50 kick @ :55

Missed practice yesterday because of an early meeting.  This morning I shared a lane with Larry, Sharon, and Jennifer, next to Jim, Ande, and Nate.  I led my lane again.

Warm up:
15 minutes continuous swim as 75 free/25 kick/75 free/25 stroke of choice
Main set:
8 x 25 fly @ :40
8 x 100 @ 1:20, held 1:10-1:11
8 x 25 back @ :40
6 x 100 @ 1:15, held 1:10
8 x 25 breast @ :40
4 x 100 @ 1:10, made the first three and touched on 4:42
8 x 25 free @ :40
1 x 600 IM as 25 easy free/25 stroke
10 x 50 @ 1:00 as 25 fast/25 2 breaths
100 easy 

Saturday, September 14, 2013

Fast Friday at Nitro

I had another early morning meeting so I dropped in at Nitro yesterday where Tom was on deck coaching.  The pool was set up long course.  I shared a lane with David and Kirk.

Warm up:
400/200/200
Transition set:
4 x 50 @ :55
4 x 50 @ :50
4 x 50 @ :45
3 x 50 @ :40
1 x 50 easy
Main set:
10 x 200 @ 4:00 as
1 fast, went 2:35
1 pull
2 fast, went 2:35 on both, leaving :10 behind David who led
1 pull
3 fast, went 2:39, 2:38, 2:37, leading the lane
1 pull
1 fast, went 2:35 (1:16/1:19)

A very strong set of 200s for me.

Recap

Last Saturday I attempted the postal 5K a second time and finished the damn thing. My good friends and former Nitro teammates Tom and Scott timed for me. The conditions were less than ideal; the only 50 meter pool I could find was in Georgetown where the water was an unpleasant 86 degrees even at 0700.  Nevertheless I shaved over :40 off my 2010 time, finishing in 1 hour 14:15.97, fueled entirely by a Starbucks grande latte with three raw sugars (and two Aleve).  Pre-race nutrition is very challenging at that hour of the day; next time I will add an EFS shot.

After taking Sunday off as a recovery day, I swam at UT in the main pool on Monday with Kristy, Larry, and Sloan.  It was Nate's 50th birthday, so we swam 5 x (10 x 50) on various intervals, a mix of stoke, kick, pull.  We finished with a final set of 10 x 50 @ :40.  I was still a bit sore from my 5K, particularly my right calf which cramped during the final 300 meters of the postal swim.

Tuesday was an IM workout with very little free.

Warmu up:
900
Main set:
4 x 75 fly/back/breast, descend
800 with fins as 75 free dps/25 fly strong
4 x 150 fly back breast, descend
800 with fins as 75 free dps/26 back strong (I went without fins)
4 x 225 fly/back/breast, descend
The intervals were easy and I was able to descend each round for a very good IM work out.

I had an early case on Wednesday so I swam on my own at Life Time  The indoor pool was over chlorinated so the staff allowed us to use the outdoor 25 meter pool although it was still dark.  The water was warm but not as unpleasant as the pool in Georgetown.

Warm up:
300 swim, 300 kick, 300 pull
Main set:
12 x 150 @ 2:30; held them all right around 2:00 or better (the last six were 1:57s), my strongest set of 150s yet.

The early morning meeting that had been scheduled on Thursday was cancelled so I swam at UT with Larry, Billy, and Sierra.

Warm up:
900
Main set:
12 x 50, 1-5 @ :40, 6 fast kick, 1:00 rest, then 7-11 @ :40, 12 fast kick
12 x 100, 1-5 pull @ 1:15, 6 fast kick, 1;00 rest, then 7-11 @ pull @ 1:15, 12 fast kick
12 x 200, 1-5 @ 2:30 (I led these and held 2:24-2:25), 6 fast kick, 7-11 @ 2:30 (went second behind Larry who was pulling, and I held 2:24s), 12 fast kick
100 easy

5200 yards


Thursday, September 5, 2013

Wednesday September 4, 2013

Swam at UT in the main pool which was set up short course.  Shared a lane with Billy.  Whitney coached.

Warm up:
2 x (200 swim/150 pull/100 IM/50 kick)
Main set:
10 x 25 stroke @ :40, swam fly
1 x 500, swam it En2 and went 6:16
8 x 50 stoke @ 1:20, swam breast
1 x 500, went 6:06
6 x 75 stroke @ 2:00, swam back and averaged :57
1 x 500, pulled with a buoy and went 5:52
4 x 100 free@ 2:30, held 1:04 and felt strong

Probably will not swim tomorrow because of the Jewish New Year, but I need to back off a bit anyway for my 5K on Saturday. The water will be warm, but I should be able to handle it based on how I felt last weekend at Life Time.  The air temperature makes a difference, and it should be tolerable at 7am.

Monday, September 2, 2013

Monday September 2, 2013

Swam at UT with Kristy, Jared, and Sharon and led my lane for most of the workout.  Whitney coached.

Warm up:
4 x (150 free/25 kick/25 non free)
Main set:
4 x 400 @ 5:30 as 100 fast/300 aerobic, 200 fast/200 aerobic, 300 fast/100 aerobic, 400 fast; went 4:44 on the last one
4 x 25 @ :45, IM order
4 x 300 pull @ 4:00 as 75 fast/225 aerobic...300 fast; went 3:28 on the last one
4 x 50 @ 1:30 IM order
4 x 200 kick @ 3:45-4:00, no fins, as 50 fast/150 aerobic...200 fast
4 x 75 @ 2:00 IM order; went :46 on the last one (free)
4 x 100 @ 1:40 as 25 fast/75 aerobic...100 fast; went 1:02 on the last one

Lifted weights on Friday evening.  Since we didn't have Saturday practice at UT, I swam in the outdoor 25 meter pool at Life Time; the water temperature was in the mid 80s, so this was good preparation for my 5K postal next weekend in Georgetown.  I swam a set of 5 x 800s, the first one on 12:30, the rest on 12:00.  I held 11:25s on the last four.  I plan to maintain a 1:27.5 pace/100 which will produce a sub 1:13:00 5K.  Yesterday I swam 4,000 at Barton Springs with David G., my former training partner from Nitro.  

Friday, August 30, 2013

Fast Friday August 30, 2013

Shared a lane with Kristy in the main pool at UT this morning.  TXLA Masters had the entire pool and swam two to a lane.  Whitney coached.

Warm up:
400 swim, every fourth length one breath
8 x 25, odds 12.5 fast, evens easy
400 pull, every fourth length one breath
Main set:
4 x (9 x ? @ 1:20/1:00 rest/1 x ? @ 2:00 fast); swam 100s  (pulled the last round of 9) and held 1:11-1:12 on round run, 1:10 on the last three rounds.  Went 1:04, 1:04, 1:04, and 1:03 (from a dive off the deck) on the fast 100s.  Great endurance set with some fast repeats.
100 easy

5100

Thursday, August 29, 2013

Thursday August 29, 2013

Swam at UT in the main pool with Jared and Nate, next to Larry, Ande, and Jeff.  Whitney coached.

Warm up:
300 free with underwater turns at the far end
100 fly K/R/L/S
300 pull
100 back K/R/L/S
300 free with underwater turns at the far end
100 breast K/L/R/S
Main set:
8 x 150 @ 2:00, held 1:51
4 x 25 fly @ 1:00
6 x 150 @ 1:55, held 1:48
4 x 25 back @ 1:00
4 x 150 @ 1:50, held 1:46
4 x 25 breast @ 1:00
2 x 150 @ 1:45, went 1:40 and 1:42
4 x 25 free @ 1:00
1 x 500 with fins as 100 kick, 100 dolphin dive, 100 free DPS, 100 kick, 100 dolphin dive
100 easy

5200

Tuesday, August 27, 2013

Tuesday August 27, 2013

Swam a PB for a 2K on Sunday (28:15), a 1:25/100 pace and nearly 1 1/2 minutes faster than I split on my 2010 postal.  Unfortunately, it was supposed to be a 5K swim, and I did not have another 3K in me at that point.  Had I been more conservative (and had I swum my own race instead of Larry Wood's) I would have been able to finish the postal swim in a PB.  A rookie mistake, but one that I will remember.

The main pool at UT was changed to short course yesterday.  This morning I shared a lane with Ben and Jared.  Whitney coached.

Warm up:
900 yard ladder, a mix of stroke and free
(25/50/75/100/125/150/175/200)
Main set:
900 yard ladder on :20 base/25, stroke alt with free by 25
900 yard ladder on :30 base/25, kick
Second set:
1 x 100 @ 1:15, went 1:10
4 x 25 fly @ :30
1 x 200 @ 2:30, went 2:22
4 x 25 back
1 x 300 @ 3:45, went 3:35
4 x 25 breast
1 x 400 @ 5:00, went 4:41
4 x 25 free
Final set:
900 yard reverse ladder (200/175/150/125/100/75/50/25), :25 base/25, alt IM and pull by repeat

Saturday, August 24, 2013

Saturday August 24, 2013

Lifted weights on Thursday evening but still managed a 2:31 for a 200 free on Fast Friday.  This morning I swam at UT with Larry, Paul, Dick, Katy, and Kristy.  Whitney coached. The pool was set up long course.

Warm up:
100 free, 100 kick, 200 free, 100 kick, 300 free, 100 kick
Main set:
1 x 800, negative split, went 11:05 (5:40/5:25)
1:00 rest
2 x 400 @ 6:00, negative split, went 5:24 and 5:22
1:00 rest
4 x 200 @ 3:00, negative split, held 2:40-2:41
1:00 rest
8 x 100 @ 1:30, build, held 1:20-1:21
1:00 rest
16 x 50 as 4 sets of 4, 1-3 free @ :45, 4 non free @ 1:00
100 easy

5000 meters

Felt very strong today.  Planning to swim the postal 5K tomorrow with Larry Wood.  I will be trying to beat my 2010 time (1:14:55).

Thursday, August 22, 2013

Thursday August 22, 2013

Swam at UT in the main pool with Larry, Taylor, and Ande.  Whitney coached.  The pool was set up long course.

Warm up:
400 free/200 with fins/400 pull
Main set:
8 x 100 @1:30; I led the lane and held 1:20
200 fly as kick/RA/LA/swim
6 x 100 @ 1:25; held -:20
200 back
4 x 100 @ -:20; went 1:17, 1:20, 1:21, 1:21
200 breast
2 x 100 @ 1:15, with fins; went 1:10-1:11
1 x 100 easy
1 x 800 as 100 fast legs, easy arms/100 pull easy

Wednesday August 21, 2013

Swam at UT in the main pool with Dick, Matt, and Sharon.  Whitney coached.
The pool was set up long course.

Warm up:
4 x (200 free/100 IM, 50 kick)
Main set:
5 x 200 @ 3:15 as 50 free/50 back
8 x 50 @ 1:00 as 25 back/25 free
5 x 150 @ 2:30 as 50 free/50 fly/50 free
7 x 50 @ 1:00 as 25 fly/25 free
5 x 100 @ 1:45 as 50 free/50 breast
6 x 50 @ 1:00 as 25 breast/25 free
100 easy

4800

Tuesday, August 20, 2013

Monday August 19, 2013

Yesterday I swam 3600 yards at Barton Springs with David and Ben.  This morning I swam at UT in the main pool and shared a lane with Kristy and Ben.

Warm up:
800 free with underwater turns at the far end
Main set:
4 x 150 (choose your distance)  @ 2:00; I led my lane and averaged 1:46
8 x 25 @ :40, odds free with one breath, evens fly
4 x 150 @ 2:00 with fins, averaged 1:40
8 x 25 @ :40, odds free with one breath, evens back
4 x 150 @ 2:00 pull, averaged 1:43
8 x 25 @ :40, odds free with one breath, evens breast

My next meet will be at the Woodlands on November 9-10; I plan to swim the 1500, 800, and 400.  This will be my best chance to finally achieve a top ten ranking after a decade in Masters swimming.

Saturday August 17, 2013

After a few days spent lounging on the beach and body surfing, I swam in the 50 meter outdoor pool at the Coronado Community Center on Thursday and Friday; the pool was set up long course on Friday, so I swam a set of 5 x 400s on 6:30 at En2.  This morning I returned to UT and shared a lane in the main pool with Dick and Matt.  Whitney coached.  The pool was set up short course.

Warm up:
400 free
100 IM kick
300 pull
200 IM
Main set:
Descending intervals (by :02) from 2:00, choose your distance; our lane
swam 150s through 1:46, 125s  through 1:30, 100s through 1:10, then 75s.
Felt very strong on this set.

This time

This time I beat Time.  I beat Time by sixty seven one hundredths of a second, the margin by which I eclipsed my previous best in the 800 free.  My time of 10:30.84 was good enough for seventh place behind five of the fastest swimmers in the nation in my age group and one very fast Canadian by the name of Glenn Carlsen.  It may or may not be fast enough for an elusive top ten ranking.

Time will win in the end, of course, because it always does.  If we could bend time as space can be bent, then time travel might be possible.  But time is linear, we are told, and we travel through time in only one direction.  I can see this in the trajectories of my patients through space and time, and I see this in my own reflection in the mirror every morning.  Yet this time, perhaps I actually was able to bend time ever so slightly, bending it just enough to swim a personal best on a perfect Friday afternoon in Southern California.  

My son tells me that I only look old on the outside.  This time he was right.  And I can live with that.

Wednesday, August 7, 2013

Tapered

This was my last workout at UT before Nationals.  The pool was set up short course.  I shared a lane with Mike V. who has been out of the water for awhile.

Warm up:
400 swim
4 x 50, 3 breaths, averaged 13 strokes/length which is as low as I've ever been for stroke count
400 pull
4 x 50, 3 breaths
Main set
6 x 50 @ 1:00, 1000 race pace, held :33-:34 comfortably
200 easy

1700 yards

Tuesday, August 6, 2013

Tuesday August 6, 2013

Yesterday I swam in the main pool at UT with Kristy and Jennifer. The pool was set up long course, and we swam a taper workout.

Warm up: 3 x 300, a mix of kick and swim.
Main set: 9 x 50 @ 1:10, easy/moderate/strong.
16 x 50 @ 1:00, 800 race pace, held :38
100 easy.

2200 meters.

This morning I shared a lane at UT with Sharon and Jared. Chris coached. I swam the warm up as written, followed by some pace 50s.

Warm up: 500 swim, 400 IM as K/R/L/S, 300 pull, 200 IM, 100 free.
Main set: 8 x 50 @ 1:00, held :38s comfortably (800 race pace); HR was around 130.
100 easy. 

2000 meters

Sunday, August 4, 2013

Sunday August 4, 2013

Swam at UT yesterday with Kristy and Jennifer in the taper lane.  The pool was set up long course.

Warm up:
2 x (300 swim/200 pull/109 kick)
Main set:
9 x 50 @ 1:10 as three rounds of easy/moderate/strong
16 x 50 @ 1:00 @ 800 race pace, held :38
100 easy

2600

This morning I swam at Life Time in the indoor 25 meter pool.

Warm up:
400 swim, 100 IM, 400 pull, 100 IM
Main set:
12 x 50 @ 1:00
Broken 400 as 4 x 100 with :20 rest, went 1:13, 1:13, 1:14, 1:12 high (4:52).
100 easy

2100


Friday, August 2, 2013

Friday August 2, 2013

I had an early meeting yesterday morning but managed 1600 yards in the main pool at UT before I had to leave. I swam this morning at Life Time in the indoor 25 meter pool
because of yet another meeting.

Warm up:
400 free/100 IM/400 pull/100 IM
Main set:
4 x 300 @ 5:00, descended from 4:13 to 3:59; felt very strong on the fourth 300 and cruised the last 25.
4 x 50 @ 1:00, 400 race pace; held :36
100 easy

2500 meters

Thursday, August 1, 2013

Wednesday July 31, 2013

Swam at UT in the main pool with Larry and Jared.  The pool was set up short course but should be long course again on Friday.  Chris coached.  I modified Whitney's written workout.

Warm up:
2 x (200 swim, 150
pull, 100 kick, 50 IM)
Main set:
12 x 150 @ 2:30; I swam these free instead of IM, 1-4 descend, 5-8 as 100 strong/50 easy. 9-12 as 50 strong/100 easy. Averaged 1:09s and :33s on the strong repeats.
100 easy

2900

Tuesday, July 30, 2013

Tuesday July 30, 2013

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

Warm up:
200 swim
100 IM
200 catch up
100 IM
200 kick
100 IM
Main set
20 x 25 as 4 sets of 5, first and third ser free @ :20, second set fly and fourth set back with :20 rest
10 x 50 as 2 sets of five, 1-4 free @ :36, 5 breast with :20 rest, 6-9 free @ :36, 10 free with :20 rest
5 x 100, 1-4 free @ 1:15, 5 IM.  Held 1:09 on the free.
1 x 500 strong; pulled this and went 5:58
200 easy

3100

Monday July 29, 2013

Skipped Barton Springs yesterday because of call responsibilities but also because I have begun tapering.  Swam this morning at UT with Larry, Kristy, Sloan, Andrea. The pool was set up short course for a meet.  Whitney coached.

Warm up:
400 swim
100 IM kick
400 pull
100 IM
Main set:
4 x (5 x 100 @ 1:15); swam three rounds and held 1:10s then warmed down.

2900

Sunday, July 28, 2013

Saturday July 27, 2013

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

Warm up:
200 free/100 fly (drill/swim)
200 free/100 back
200 free/100 breast
Main set:
4 x 400, 1:00 rest; we were supposed to negative split these and hold the same pace for all four, but I built each one and descended them instead (5:36, 5:32, 5:30, 5:27).  I led the lane and swam against Ross Davis (visiting from the Woodlands) on one side and Taylor (a college sophmore) on the other, hanging with both of them.  This was one of my strongest sets of 400s yet, all the more remarkable since I only slept a few hours Friday night because of work; to place this in context, back in 2004 I swam a 5:26 at long course Nationals in Savannah. 
4 x 300 pull, 1:00 rest; descended these 4:15, 4:10, 4:07, and 3:59.
I skipped the rest of the workout as I am beginning my taper and swam an easy 200 instead. 

3900 meters

Friday, July 26, 2013

Fast Friday July 26, 2013

Fourteen days until Nationals.  Judging by today's practice, I need more, not less, rest.  So I will begin tapering tomorrow.

Shared a lane in the main pool at UT with Jim and Kristy.  Whitney coached.

Warm up:
400 swim, 300 IM (25 stroke/50 drill), 400 pull, 300 IM with fins (25 stroke/50 drill)
Main set (one of my least favorites, by the way):
5 x 100 @ 4:00, from a dive; I felt significant muscle fatigue on these and struggled to hold my stroke together, averaging 1:12s.  My last three dives were very good, however. 
10 minute active recovery
5 x 100 @ 3:00 with fins; I felt a bit better on these and went 1:09, 1:06, 1:06, and 1:06 (missed the send off on number 3 so I took additional rest)
10 minute active recovery

3000 meters, give or take

Thursday, July 25, 2013

Thursday July 25, 2013

Lifted weights for the last time before Nationals on Tuesday, and I was a bit sore today as expected.  Planning to begin tapering next week.  I swam at UT in the main pool this morning with Jared and David, next to Todd and Eric on one side, Laura Davis and Sierra on the other.  Attendance was light due to the earlier start time (0530).  Whitney coached.  The pool was set up as an eight lane 50 meter competition course for TAGS which began yesterday.

Warm up:
4 x (200 free/50 kick/50 with four breaths)
Main set, holding the same pace for all 18 100s (85-90%):
6 x 100 @ 2:00; held 1:18 (800 race pace)
200 pull easy
5 x 100 @ 1:50, held 1:18
200 pull easy
4 x 100 @ 1:40, held 1:18
200 pull easy
3 x 200 @ 1:30, held 1:17
200 pull easy
1 x 200 IM, strong/drill by 25

4000 meters

Wednesday, July 24, 2013

Wednesday July 24, 2013

Fifteen days until Nationals.  I am in a stretch of call that includes three consecutive weekends and 14 out of 20 nights, which does complicate my training.  Fortunately I was able to sleep through the night without any pages.  We will see if my luck holds. 

Swam at UT in the main pool with Ande and Jim, who have already started tapering and moved into a slower lane, as well as Larry, Jared, and Sharon.  Whitney coached.

Warm up:
900 as 100 free/100 IM/100 kick
Main set:
4 x 100 IM @ 1:50 (we were told to choose a moderate interval); I descended to 1:26
1 x 600 swim, negative split; went 4:17/4:08
4 x 200 IM @ 3:40; I descended to 2:54, which is probably a practice PB
1 x 600 pull (buoy only), negative split; I slipped into the next lane after 200 meters so I could race Larry and went 4:07/3:58, a very strong swim for me. 
1 x 1000 IM with fins; I did 600 then left for work.  My target was 4000 meters anyway.

3900 meters

Tuesday, July 23, 2013

Tuesday July 23, 2013

Swam at UT in the main pool with Ande, Corey, Paul, Jeff, and Sharon.  Whitney coached.

Warm up:
6 x 150, odds 100 free/25fly/25 back, evens 25 back/25 breast/100 free
Main set:
2 x (5 x 200), 1 as 50 stroke strong/150 free easy, 2 as 100 stroke strong/100 free easy, 3 as 150 stroke strong/50 free easy, 4 as 200 stroke, 5 as free with 20 breaths total; swam IM for stroke, the interval varied, and we wore fins on the second round.  I did not make it in 20 breaths.
1 x 800 pull, negative split, broken :10 at the 400; I went 10:49 (5:26/5:23), a practice PB and my second fastest 800 ever.
2 x (4 x 100), 1-3 from a dive (25 fast/75 easy, 50 fast/50 easy, 75 fast/25 easy), 4 easy.  Swam five of these and had to leave for work.

4100 meters

Monday, July 22, 2013

Monday July 22, 2013

Yesterday was a recovery day, so I slept in and skipped my usual Sunday morning swim at Barton Springs.  This morning I swam at UT in the main pool with Jim, Ande, Kristy, and Sharon.  Whitney coached.

Warm up:
2 x (300 swim, 200 pull, 100 IM)
Main set:
58 x 50 (it was Bess's 58th birthday) as--
1-10 free, odds @ :40, evens @ :45; made them
11-20 kick with fins @ :50-:55
21-30 pull, odds 3 breaths/evens strong @ 1:00
31-40 stroke/free by 25 @ 1:00; I swam these fly/free
41-50 free, odds @ :40/evens @ :45; made them
51-58 stroke of choice, odds fast/evens easy--I swam an easy 100 instead because I had an early meeting

3800 meters

Sunday, July 21, 2013

Saturday July 20, 2013

Swam in the diving well at UT with Dick, Larry, and Katy.  Whitney coached.

Warm up:
3 x 400 as 75 free/25 stroke, IM order
Main set:
8 x 100 @ 1:15, held 1:10
8 x 25 fly @ :30, odds strong, evens drill
4 x 200 @ 2:30, held 2:19-2:20, my strongest set yet on that interval
8 x 25 back @ :30
2 x 409 @ 5:00, went 4:44 and 4:40
8 x 25 breast @ :30
1 x 800 pull, buoy only, build by 200, went 9:22
8 x 25 free @ :30
100 easy

5300 yards

Very strong practice for me, holding a 1:10 pace throughout.  One more week of hard training.

Friday, July 19, 2013

Fast Friday July 19, 2013

20 days until Nationals.

Swam at UT in the main pool with Ed, Heather, Mary.  Whitney coached.

Warm up:
400 free
2 x 50, #1 build, #2 fast/easy
400 pull
2 x 50 as before
Main set:
10 x (100, 200, or 400) @ 6:00; I swam 10 x 200 with 100 easy active recovery after each.  I held 2:40 for 1-4, then went 2:39, 2:38, 2:38, 2:37, 2:37, and 2:37.  This was a pretty strong set for me; back in September we swam 8 x 200 @ 8:00 at Mabel Davis, and I struggled to hold 2:42s on the last four. 
200 easy

4200 meters

Thursday, July 18, 2013

Thursday July 18, 2013

Twenty one days until Nationals.

Swam a 4500 meter IM workout on Tuesday (which included 4 x 500 IM) and a 4800 meter IM workout on Wednesday.  This morning I shared a lane in the main pool at UT with Ande, Jim, Chris, Taylor, Tyler.  Whitney coached.

Warm up:
300 finger tip
300 pull
300 catch up with fins
Main set:
30 x 100s @ 2:00 as  5 sets of 6, 1-4 free descend, 5 strong non free (I swam these IM and averaged 1:27),  6 easy; I descended from 1:19 to 1:14, 1:13, 1:12, 1:13, and 1:12 by round.  I would like to split my 400 at Nationals 1:13, 1:15, 1:15, 1:15. 

3900 meters

Monday, July 15, 2013

Monday July 15, 2013

Swam 3600 at Barton Springs yesterday.  This morning I swam at UT in the main pool with Larry, Jim, Kristy, Sharon, and Andrea.  Whitney coached.

Warm up:
10 minute swim, went 600
8 minute pull, went 500
6 minute kick, went 200
Main set:
Drop down 50s; made it to :40
500 with fins
10 x 100, odds @ 1:20 (held 1:16), evens @ 1:30 (held 1:21-1:22)
500 with fins
200 IM swim/drill

4500

Saturday, July 13, 2013

Saturday July 13, 2013

26 days until Nationals.  I am planning a nine day taper but will maintain the volume in the range of 3000 meters since I am only swimming endurance events.  That leaves fifteen more days of hard training.

Swam a practice PB on Fast Friday with a 1:07 in the 100 free, just :02 off my best meet time.
I left early due to a meeting, so I only swam 1900 total.

This morning I swam in the main pool at UT with Corey, Larry, Ande, and Kristy. The pool was set up as an eight lane 50 meter course for a senior circuit meet.

Warm up:
2 x (150 fingertip/50 kick/150 catch up/50 non free)
Main set:
8 x 200 @ 3:10, descend 1-3 and 5-7, 4 and 8 as 25 fast/25 easy/50 fast/50 easy/25 fast/25 easy); descended from 2:48 to 2:41 and from 2:48 to 2:36
4 x 400, 1:00 rest, 1 as 100 strong/300 easy, 2 as 200 strong/200 easy, 3 as 300 strong, 100 easy, 4 as 400 strong; maintained a 1:20 pace or better on the strong swims and went 5:19 on the final 400. This is one of my favorite sets, and I was very happy with how I swam it today.  I split the final 400 2:38/2:41.
Final set:
4 x (4 x 50 @ 1:00), 1 as three breaths, 2 as 10 strokes fast, 3 as catch up with board, 4 as kick.

4800 meters

Thursday, July 11, 2013

Thursday July 11, 2013

Swam in the main pool at UT with Larry, Paul, Sharon. Whitney coached.  I was a bit distracted this morning and had a headache but still managed a decent practice.

Warm up:
400 as 300 free/100 IM
300 as 200 free/100 IM
200 as 100 free/100 IM
100 kick
200 pull (I added this because I had additional time)
Main set:
4 x 100 @ 1:30, held 1:20
3 x 100 @ 1:25, held 1:20
2 x 100 @ 1:20, touch and go on these
1 x 100 @ 1:15--we didn't make this
2:00 rest
1 x 100 @ 1:20 (I was under 1:15 but we had decided to modify the intervals)
2 x 100 @ 1:25
3 x 100 @ 1:30
4 x 100 @ 1:35, pulled these
Tough set without rest between the 100s, although I was able to hold a 1:20 pace through the first 7 repeats despite the descending interval and hung on for the next 2. Everyone in our lane seemed just a bit off today, and we couldn't get the order right.  I skipped the fin set and left for work after an easy 200.

3400 meters

Wednesday July 10, 2013

The main pool at UT was set up as an eight lane 50 meter course this morning.  Swam in the fast lane with Chris, Ande, Taylor, Larry, Jim, Kelly, Sharon.  Whitney coached.

Warm up:
150 swim
100 fly KRLS
150 pull
100 back KRLS
150 swim
100 breast KRLS
150 pull
100 free KRLS
Main set:
3 x (2 x 50 from a dive as 25 fast, 25 easy/5 x 100/1 x 200 IM as 8 strokes fast); swam the first two rounds of 100s on 1:25 and held under 1:20, swam the third round on 1:20 and made all five.
16 x 50--skipped these because I had an early case.

It is hard not to swim fast in the fast lane. Tremendous talent and energy.

Tuesday, July 9, 2013

Tuesday July 9, 2013

Missed practice yesterday because of work, but I did swim 3600 at Barton Springs on Sunday with David and several of my TXLA teammates.  This morning I swam in the main pool at UT with Paul, Larry, Jared, and Sharon.  Whitney coached.

Warm up:
20 x 50 @ 1:00, #1 fingertip drag, #2 fly/back, #3 catch up, #4 breast/free, #5 kick
Main set #1:
10 x 100 @ 2:00 with fins, best average; held 1:10
600 IM as kick/drill/swim by 50
Main set #2:
5 x 100 @ 2:00, no fins, best average (within :05 of the first set); held 1:13, a PB for that set and under 400 race pace
400 IM as 25 kick/50 drill/25 perfect
Final set:
8 x 50 @ 1:00, #1 25 fast/25 easy, #2 three breaths, #3 fast, #4 easy

3900 meters

I brlieve I finally have the speed and the endurance to break 5:00 in the 400.

Saturday, July 6, 2013

Saturday July 6. 2013

Swam at UT in the main pool with Dick, Paul, Katy, and Sharon. Beas coached. The pool was set up short course for the summer league championships.

Warm up:
4 x 250, odds 200 free/50 IM, evens 200 IM kick-swim/50 free
Main set:
4 x (8 x 100 @ 1:20, 85%/8 x 25 @ 30, odds one breath, evens eight strokes fast); pulled the third round (buoy only), held 1:10, 1:09, 1:08, 1:07 by round
100 easy

5100

Friday, July 5, 2013

Faster Friday July 5, 2013

After yesterday's practice I was not expecting anything special in the pool today.  So I was surprised to swim a practice PB in the 200 free (2:31).  I shared a lane with Sloan, Kristy, and Jeff, next to Todd, Kelly, and Ande.  Kelly and I raced each other on the 200s.  Whitney coached.

Warm up:
Twenty minute swim as 150 free/50 with twelve strokes fast/150 pull/50 kick; went 1100
Main set:
3 x (200 fast/200 easy @ 8:00, 100 fast/100 easy @ 4:00, 50 fast/50 easy @ 2:00, 400-500 with fins alternating swim/kick by 100 @ 8:00); round two was stroke.  I went 2:32, 1:11, :33 on round one, 2:31 (a practice PB), 1:10, and :33 on round three.  I split the 200s 1:15/1:17 and 1:14/1:17.

4500 meters

Thursday, July 4, 2013

July 4, 2013

Swam at UT with Corey, Taylor, Sharon, and Kristy.  Whitney coached.

Warm up:
400 free, < 40 strokes/50
200 IM, swim/drill
400 pull, breathing every fourth
Main set:
4 x 400 @ 6:00, descended from 5:50 to 5:34
1 x 100 fast/1 x 100 easy @ 4:00
4 x 300 @ 4:30, pull, descended from 4:15 to 4:07
1 x 100 fast/1 x 100 easy @ 4:00
4 x 200 @ 3:00, descended from 2:47 to 2:42
1:00 rest
1 x 100 fast, went 1:14 (400 race pace)

5100 meters

Wednesday, July 3, 2013

Wednesday July 3, 2013

Swam at UT in the main pool with Corey, Taylor, Dick, Sharon.  Whitney coached.  The pool was set up long course. 

Warm up:
200 free, 400 IM as KRLS by 25, 200 free
Main set:
4 x 100 @ 1:30, right into
1 x 400 IM strong
100 easy
4 x 100 @ 1:30 (held 1:20), right into
1 x 300 IM strong
100 easy
4 x 100 @ 1:30 (held 1:20), right into
1 x 200 IM strong, went 3:02
100 easy
4 x 100 @ 1:30 (held 1:20), right into
1 x 100 IM strong
100 easy
Final set:
3 x (25 stroke fast, IM order, 25 free easy @ 1:00/50 stroke fast, IM order, @ 1:00/200 pull, easy, @ 3:00)

4700 meters

I am planning a nine day taper for Nationals, maintaining the volume around 3000 meters/day but swimming slower intervals with higher quality.  At Zones I felt that I had lost both speed and endurance with my two week taper. 

Tuesday, July 2, 2013

Tuesday July 2, 2013

Lifted weights last night.  Swam this morning at UT in the main pool with Larry, Ande, Taylor, Kristy, and Chris. Whitney coached.

Warm up:
Twenty minute swim as 150 free/100 IM/50 kick; went 1100
Main set no. 1:
20 x 50 @ 1:00 with fins, odds 200 race pace (went :34 on the first two then held :32), evens easy kick
Main set no. 2:
2 x (7 x 100, odds @ 1:20, evens @ 1:30/1 x 400 IM as 25 fast, 25 easy); we were allowed to pull the second round of 100s.  On the first round I went 1:13/1:20/1:15/1:20/1:15/1:20/1:15, which was probably my strongest set of 100s yet.

Skipped the second 400 IM and swam an easy 100 instead because I had to leave for work.
I learned two things from the set of 100s--I now have the speed to break 5:00 in the 400 free, and I need to warm up with repeats that are faster than 400 race pace.

4000 meters

Monday, July 1, 2013

Monday July 1, 2013

Swam at UT in the main pool this morning with Larry, Ande, Taylor, Kristy, and Brad.  Whitney coached.

Warm up:
400 swim as 75 free/25 breast
300 pull as 75 free/25 back
200 as 75 kick/25 fly
100 IM
Main set:
2 x (14 x 100, odds 1:25, evens 1:30/1 x 600 with fins as 50 kick, 100 IM).  I held 1:20s on the first round, drafting behind Ande and Larry, which was a very strong set for me.  I unexpectedly found myself leading the lane on the second round when the two of them bailed because they are tapering for a meet in Dallas this weekend, so I pulled half of the 100s and averaged 1:22-1:23.  This was a tough set, the most 100s I have swum long course on an interval faster (on average) than 1:30. 

5000 meters

Sunday, June 30, 2013

Saturday June 29, 2013

Swam at UT with Larry, Dick, Sally, Brad, Kristy. Whitney coached.

Warm up:
2 x (3 x 200 as 150 free/50 stroke, IM order)
Main set:
2 x (2 x 200/4 x 100/8 x 50), 1:30 base, with a 400 as 2 x 200 IM (25 stroke fast/25 easy kick) after each round.  Cruised the first round but swam a very strong second round at 800 race pace (2:21/1:19/:38-:39).
Final set:
8 x 50 @ 1:00 as 50 with ten strokes fast, 50 with three breaths, 50 at 200 race pace, 50 with three breaths, twice through. Went :34-:35 on the race pace 50s

4800

Fast Friday June 28, 2013

Shared a lane at UT in the main pool with Taylor and Leah. Whitney coached.  The pool was set up long course with eight lanes and touch pads for a meet this weekend.

Warm up:
20 x 50 @ 1:00, a mix of free, non free, kick, breath control
Main set:
3 x (4 x 100 @ 2:00, descend from 75% to 90%; 1 x 100 from a dive; 400 choice easy).
Went 1:24, 1:22, 1:20, 1:18 on the 4 x 100 then went 1:11 for the fast 100 on round one and 1:08s on the next two, which equals my practice PB.

3700

Thursday, June 27, 2013

Thursday June 27, 2013

Swam at UT with Larry, Jared, and Sharon.  Whitney coached. 

Warm up:
400 swim, 100 fly kick/swim, 300 pull, 100 back kick/swim, 200 swim, 100 breast kick/swim
Main set:
30 x 100 @ 2:00 (no, that is not a typo) as 5 sets of 6 with an easy 50 between rounds, each round averaging :02 faster; I held 1:24, 1:22, 1:20, 1:17-1:18, and 1:14-1:15 (400 race pace) by round.
100 easy

4500 meters

I had no shoulder pain today despite lifting weights on Tuesday night and swimming every morning this week.  I plan to begin tapering for Nationals in five weeks.

Wednesday, June 26, 2013

Wednesday June 26, 2013

I swam an abbreviated 3000 meter IM workout yesterday because of an early meeting, then lifted weights yesterday evening.  Swam at UT this morning in the main pool with Taylor, Larry, Sharon, Dave, Katy, and Mary. Whitney coached.   My shoulders felt fine.

Warm up:
200 catch up
100 IM kick
200 finger tip
100 IM drill
200 one count delay
100 IM swim
Main set:
3 x (8 x 100 free @ 1:30/1:00 rest/100 stroke fast, IM order by round/100 pull easy/200 IM fast with fins/100 easy); held 1:20 on the 100s

4500 meters

Monday, June 24, 2013

Monday June 24, 2013

I swam 3600 yards at Barton Springs yesterday morning with Ben and David.  I maintained a moderate pace throughout and didn't experience any discomfort in my shoulders, rhomboids, or other body parts.  This morning I shared a lane at UT in the main pool with Larry, Stan, Taylor, Sharon, and Jeff.  Whitney coached.  The pool was set up long course.

Warm up:
2 x (300 swim as 75 free/25 stroke IM order, 200 pull, 100 kick)
Main set:
1 x 800 as 200 strong/600 aerobic, 1:00 rest; went 11:36
4 x 50 @ 1:00 25 stroke, IM order/25 free easy
1:00 rest
1 x 800 as 400 strong, 400 aerobic, 1:00 rest; went 11:30
4 x 50 @ 1:00 as 25 with one breath/25 free easy
1:00 rest
1 x 800 as 600 strong, 200 aerobic, 1:00 rest; went 11:24
4 x 50 kick @ 1:10
1:00 rest
1 x 800 strong, went 10:59 (5:28/5:31), only a couple of seconds off my practice PB from Fast Friday a few weeks ago

5000 meters

Saturday, June 22, 2013

Saturday June 22, 2013

If there is such a thing as migratory tendinitis, then I believe I am a sufferer.  This morning I noticed discomfort in my left rhomboid while I was stretching on deck before practice.  My shoulders, on the other hand, felt fine.  Go figure.  I shared a lane in the main pool, which was set up short course for a summer league meet, with Stan, Joe, and Ben, next to Larry, Andrea, and Sharon.  This allowed me to swim against Larry throughout the workout.  Whitney coached.

Warm up:
900 as 100 free/50 kick/100 IM drill/50 kick
Main set--intervals varied by lane and were meant to be challenging:
16 x 25 @ :25, odds non free, evens free
5 x 200 @ 2:30, averaged 2:25
12 x 25 @ :30 kick
5 x 150 @ 1:55, averaged 1:49
8 x 25 @ :30, one breath
5 x 100 @ 1:15, averaged 1:09
50 easy
Final set:
3 x 300 with fins, :20 rest, as 100 swim, DPS/100 kick/50 fast/50 four breaths
50 easy

5050

Fast Friday June 21, 2013

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

Warm up:
10 minute swim
4 x 50 @ 1:00
8 minute pull
4 x 50 @ 1:00
Main set, twice through:
200 fast/200 easy @ 9:00, went 2:36 and 2:33 (1:15/1:18)
100 fast/100 easy @ 5:00, went 1:14 and 1:11
50 fast/50 easy, went :34 and :31-:32
400 choice

As always I was faster on the second round.  The 2:33 equals a practice PB, I believe; I would still like to break 2:30 in practice.

Thursday, June 20, 2013

Thursday June 20, 2013

Swam at UT in the main pool with Larry, Taylor, Jared, Sierra (a professional triathlete), Sharon, and Ande.  My shoulder felt much better today and held up well throughout a 4000 meter main set.

Warm up;
800 as 100 free/50 non free/50 kick
Main set, holding the same pace (75%):
4 x 400 @ 6:00, went 5:43, 5:40, 5:36, 5:35
100 easy kick
4 x 300 @ 4:30, averaged 4:10
100 easy kick
4 x 200 pull @ 3:00, averaged 2:45
100 easy kick
4 x 100 @ 1:30, averaged 1:20

5100 meters


Wednesday, June 19, 2013

Wednesday June 19. 2013

Missed yesterday's practice due to an early meeting, but I had been swimming daily for the past two weeks and needed the rest anyway.  This morning I shared a lane with Taylor, Joe, Brad, Sally, Sharon, and Ben.  Whitney coached. 

Warm up:
300 finger tip drag
250 as 25 non free/25 kick
200 finger tip drag
150 as 100 IM/50 kick
100 finger tip drag
50 with three breaths
50 easy
Main set:
2 x (4 x 200 @ 2:55, 4 x 100 @ 1:25, 4 x 50 @ :45, 600 negative split); the assigned interval for the 50s was :40 in our lane, but I led and changed it to :45 which was all I could handle.  No one complained.  I averaged 2:47 on the 200s and made the 100s (1:21s in round one, touch and go in round 2).   We used the 600s as recovery swims, pulling the first one and swimming the second one with fins. I don't think I actually negative split these. I was bothered by tendinitis in my left shoulder during round one, but for some reason this disappeared in round two.  Anyway, it is not an injury, so I am swimming through it. 

5000 meters (with a 4000 meter main set)

Monday, June 17, 2013

Monday June 17, 2013

I probably should have rested yesterday since my left shoulder was bothering me a bit toward the end of the main set on Saturday, but I decided to swim at Barton Springs with Ed, Brian, Ben, Henry, and Kristy.  I swam 3200 yards at a modest pace.

This morning I swam in the main pool at UT with Larry, Taylor, Kristy, Sharon, and Jared.  Whitney coached.  The pool was set up long course.

Warm up:
2 x (250 swim, 50 fly, 200 pull, 50 back, 150 10/3/10)
Main set:
4 x 300 @ 4:25, averaged 4:10-4:12
4 x 50 free, fast/easy by 25, @ 1:00
3 x 300 @ 4:20, pull
4 x 50 back, fast/easy by 25, @ 1:00
2 x 300 @ 4:15, made them
4 x 50 breast, fast/easy by 25, @ 1:00
1 x 300 @ 4:10, went 4:03 and felt strong, but I was experiencing some discomfort in the region of my left AC joint, which is probably bursitis.  I applied ice after practice, and it felt fine.  I have a meeting tomorrow so I will either leave practice early or take a day off. 


5000 meters

Saturday June 15, 2013

Swam at UT in the diving well with Larry, Paul, Kristy, and Sharon.  Whitney coached.  The water was a bit warm as always.

Warm up:
2 x (200 free, 100 IM kick, 200 pull, 100 IM drill)
Main set:
Drop down intervals, pick your distance, beginning at 2:00 and subtracting :02 after each repeat (with a 2:00 break at 1:30); we swam 150s through 1:50, 125s through 1:30, 100s through 1:08 (missed that interval), and 75s through 1:00.  I held 1:09s on the 100s, descending from an interval of 1:28 down to 1:10, which is a very strong set for me.
Final set:
16 x 50 @ 1:00, #1 fast swim, #2 easy, #3 fast kick, #4 easy

5600

Friday, June 14, 2013

Fast Friday June 14, 2013

Swam at UT with Larry, Ande, Sloan, and Laura.  I was tired this morning, but I haven't been experiencing any shoulder discomfort lately.  Whitney coached.

Warm up:
500 swim as 75 free/25 no free
500 pull as 75 pull/25 scull
500 choice
Main set:
6 x 100, 200, or 400 @ 7:00; I swam 200s (with 100 active recovery after each one) and went 2:39, 2:38, 2:38, 2:38, 2:38, and 2:37.  In September we swam 8 of these on 8:00 at Mabel Davis, and I held 2:40 for the first four, 2:42 for the last four.
16 x 50 @ 1:00, odds fast, evens easy; I held :34 on the fast repeats and went :32 on the last one

4100 meters

Thursday, June 13, 2013

Thursday June 13, 2013

Swam at UT in the main pool with Larry, Taylor, Sharon, Brad, Corey, and Sally.  Whitney coached.

Warm up:
6 x 150, odds 100 free/50 kick, evens 50 no free/100 pull
Main set:
6 x 100 @ 1:25; made them, holding 1:20
6 x 100 @ 2:30, best average; held 1:15
100 easy
6 x 100 @ 1:25; pulled these and held 1:18
6 x 100 @ 2:30, best average; held 1:15
100 easy
Final set:
800 with fins as 100 kick/50 right arm/50 left arm/200 build

4300 meters

Wednesday, June 12, 2013

Wednesday June 12, 2013

Lifted weights last night and was a bit tired when I woke up.  I shared a lane at UT this morning with Jared, Dick, Sloan, and Taylor.  Whitney coached.

Warm up:
100 swim/100 IM
200 pull/100 IM
300 swim/100 IM
400 pull
Main set:
8 x 150 @ 2:15, averaged 2:05
1 x 50 fly, 1 x 50 easy
6 x 150 pull @ 2:10, averaged 2:03
1 x 50 back, 1 x 50 easy
4 x 150 @ 2:05; tough set, but I made them (2:00, 2:00, 2:03, 2:05)
1 x 50 breast, 1 x 50 easy
2 x 150 @ 2:00; went 1:57 on both
100 easy

4700 meters

Tuesday, June 11, 2013

Tuesday June 11, 2013

Swam at UT in the main pool with Larry and Taylor, next to Jim and Eric.  Whitney coached.

Warm up:
200 free, 100 fly drill
200 pull, 100 back drill
200 swim with fins, 100 breast drill
Main set #1:
Drop down 50s (long course) beginning on 1:00; I made it as far as :41
100 easy
Main set #2:
4 x 100 IM @ 1:40
4 x 50 @ fly/free
3 x 100 IM
3 x 50 back/free
2 x 100 IM
2 x 50 breast/free
1 x 100 IM
1 x 50 free
Averaged 1:30 on the IMs.
100 easy

3600 meters (there was a final set of 4 x 200s, but I had to leave for work)

Monday, June 10, 2013

Monday June 10, 2013

Swam at UT in the main pool this morning.  Shared a lane with Larry, Jared, Andrea, and Sharon.  Whitney coached.  This was one of the toughest long course workouts I have done in quite awhile.  We are swimming repeats on a 1:25 base regularly now. 

Warm up:
400 as 150 free/100 kick/150 free
400 with a buoy as 150 pull/100 scull/150 pull
400 swim with fins
Main set:
3 x (100/200/300/400 followed by 4 x 50 IM order, 25 fast/25 drill); round one swim on 1:25 base (made them), round two pull on 1:25 base (led the lane and made them; went 3:05 and 5:24 on the 300 and the 400), round three with fins on 1:20 base (missed the interval by a few seconds on the 400)
Warm down:
200 as 50 with 32 strokes/50 with five breaths

Sunday, June 9, 2013

Sunday June 9, 2013

Swam 2800 yards at Barton Springs this morning with old training partners from Nitro (Anthony, Tricia, and Scott) and newer ones from TXLA (Kristy, Ed, and Brian).  I used this as a recovery workout after a tough long course practice yesterday at UT--

Warm up:
300 fingertip drag, 400 pull, 300 IM with fins
Main set:
3 x (5 x 200 @ 3:10/6 x 50 @ 1:00-1:10, odds kick on back, evens free with four breaths); descended round one from 2:50 to 2:42, held 2:41-2:42 on round two (my best set of 200s yet on this interval), and descended round three from 2:48 to 2:40.  We were supposed to negative split the 200s in the third round,  but Andrea (who is only 1/3 of my age) was right behind me and apparently had decided to really push all five of these instead.

Friday, June 7, 2013

Fast Friday, June 7, 2013

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

Warm up:
4 x 250 as 200 swim/25 fast/25 kick easy; after that I swam several pace 50s on 1:00 since we were all starting the main set together, and I held :38-:39 comfortably.
Main set:
1 x 800 for time, on 22:00; I went 10:57 (5/27/5:32), a practice PB and the first time I have been under 11:00 unshaved. 
1 x 400 for time, on 12:00; I went 5:19
I had an early meeting so I missed the 200 and the 100 for time.

Thursday, June 6, 2013

Thursday June 6, 2013

I had a lackluster practice yesterday, so I was expecting to swim strong today, and I did.  Whitney moved me into the fast lane with David Alley, Jim Sauer, and a young guy named Eric who is a senior at Xavier.

Warm up:
300 swim, 200 pull, 100 RA, 100 LA, 100 kick
Main set:
6 x 400 @ 6:00, descending 1-3 then maintaining the same pace; I went 5:43, 5:38, 5:33, 5:33, 5:33, 5:28 (2:42/2:46)
100 easy
Final set:
20 x 50 @ 1:15, with fins, odds free fast (held :31), evens kick easy
200 pull, easy

4500

Monday, June 3, 2013

Monday June 3, 2013

Swam at UT in the main pool with Larry, Paul, Sharon, and Jared.  Whitney coached.  The pool was set up long course..

Warm up:
200 free, 200 fly KRLS, 200 pull, 200 back KRLS, 200 breast KRLas
Main set:
4 x (1 x 150 @ 2:15, 1 x 50 @ :40, 1 x 100 kick @ 2:15, 1 x 400 pull, 1:00 rest); went 2:01 on the last two 150s and descended the 400s to 5:33.
Final set:
20 x 50 with fins, 1-4 fly, 5-7 back, 8-9 breast, 10 free; 11-20 alternating free and kick.

5000

Sunday, June 2, 2013

Saturday June 1, 2013

Shared a lane at UT in the main pool with Larry, Katy, Sally, Kristy, Joe, Jeff, and a few others (attendance was greater than usual because we were taking a team photo).  Whitney coached.

Warm up:
4 x 250, odds free, evens 50 kick/200 IM drill
Main set:
2 x (1 x 400, 2 x 200, 4 x 100, 8 x 50), 1:30 base; I pulled round two.  Went 5:45, 2:48, 1:22 on the first round, 5:34, 2:41, 1:18 on round two.
Final set:
8 x 50 @ 1:00, #1 10 strokes fast, #2 20 strokes fast, #3 kick, #4 three breaths

4800 meters


Fast Friday May 31, 2013

Swam at UT in the main pool which was set up long course.  I shared a lane with Tyler, Sloan, and Jared.  Whitney coached.

Warm up:
300 free, 100 fly drill, 300 pull, 100 back drill, 300 free, 100 breast drill
Main set:
1 x 400 @ 12:00, went 5:29 (2:40/2:49)
200 easy
2 x 200 @ 5:00, went 2:39-2:40
200 easy
4 x 100 @ 3:00, went1:17, 1:15, 1:15, 1:15
200 easy
8 x 50 @ 1:30, averaged :33-:34, went :32 on the last two
100 easy

Thursday, May 30, 2013

Life in the fast lane

Swam at UT in the main pool this morning.  A few of my teammates were swimming a postal 10K, so the rest of us were distributed among four lanes.  I shared a lane with David Alley, Chris, Ande, Kelley, and Davo.  Whitney coached.  It was Don's birthday, so the main set was 72 x 50, as follows (there was a 400 choice warm up):

1-10--odds fly/free, evens free; our lane went on :45 which was challenging
11-20-odds back/free, evens free, same interval
21-40-with fins, on :40.  I actually made these.  We swam #30 and #40 easy
41-50-odds breast/free, evens free, on :45 again
51-60-odds non-free, evens free, on :45
61-70-pull, on :40.  I made the first six, then pulled a straight 200.  I did wear paddles on this set.
71-72-fast from a dive.  Went :34. 
100 easy

Wednesday, May 29, 2013

Wednesday May 29, 2013

Swam at UT in the main pool with Katy, Chris, Andrea, Rob, Sharon. Whitney coached. My abs were sore from yesterday's fly repeats which must mean I was engaging my core.

Warm up:
2 x (200 free, 150 breast, 100 back, 50 fly), round one swim, round two kick
Main set:
4 x (8 x 100, odds @ 1:25, evens @ 1:30/4 x 50 @ 1:05 as 25 strong, 25 easy, IM order);
Pulled the second round of 100s, finally found the groove on the final round and averaged 1:20s (1:19-1:21).

5000 meters

Tuesday, May 28, 2013

Tuesday May 28, 2013

I am well into a more  intense training cycle now in preparation for Mission Viejo in August.  This morning I swam at UT in the main pool, which was set up long course as it will be for the next few months.  I shared a lane with Larry, Sharon, Rob, David, and Sally.  Whitney coached.  This was IM day, which means long course 50 meter fly repeats.  I led the lane for most of the workout. 

Warm up:
3 x (200 free/100 reverse IM)
Main set:
4 x 50 fly @ 1:05; swam full stroke fly throughout the entire set and did not experience any shoulder discomfort (but my right tricep is a bit sore, likely due to a microtear which I noticed when I dove in for warm up)
1 x 400 @ 70%
4 x 100 fly/back @ 2:00
1 x 400 @ 80%, went 5:45
4 x 150 fly/back/breast @ 3:00
1 X 400 @ 90%, went 5:44
4 x 200 IM @ 4:00
1 x 400 @ 100%, went 5:35 (2:45/2:50), a solid time considering this was at the end of a tough practice
100 easy

4600 meters (800 meters fly)

To recap the weekend, here was Saturday's workout:

Warm up:
6 x 150
Main set:
8 x 100 @ 1:35
1:00 rest
6 x 100 @ 1:30
1:00 rest
4 x 100 @ 1:25
200 easy
4 x 100 @ 1:30
:30 rest
3 x 100 @ 1:25
:30 rest
2 x 100 @ 1:20, made them
100 easy
4 x 300 @ 4:45, 1 & 2 pull, 3& 4 swim with fins
100 easy

On Sunday I swam at Deep Eddy with Katy and Sally, both experienced open water swimmers.  The water temperature was around 68 degrees.  We swam a total of 4500 yards; the main set was a ladder (100/200/300/400/400/300/200/100) on a 1:30 base which was more difficult than it sounds due to the cold and the length of the pool (33 yards).  I managed a 1:20 pace and trailed Katy for most of the set.

Yesterday I swam at UT in the main pool with Larry, Kristy, Andrea, Sharon, Katy, and Chris.  Whitney coached.

Warm up:
500 swim/400 pull/300 kick/200 IM/100 with eight breaths
Main set:
20 x 50, 1-9 @ :45, 10 easy. 11-19 @ :45, 20 easy
800 IM as 50 kick/100 drill/50 swim
10 x 100, 1-4 @ 1:25, 5 easy, 6-9 @ 1:25, 10 easy; pulled the first five, swam the last five and held under 1:20 on the fast ones
400 IM as 50 easy/50 strong
100 easy

Friday, May 24, 2013

Fast Friday May 24, 2013

Missed yesterday's practice because of an early meeting, but I did lift weights Wednesday evening.  This morning I swam in the main pool which was set up long course; I shared a lane with Larry, Kristy, Jared, Ned, and Brad.  Whitney coached.

Warm up:
10 minute swim as 150 free/50 non free (went 600)
8 minute pull as 150 free/50 non free (went 500)
6 minute swim or kick with fins (went 400)
Main set:
5 x 100 @ 2:00, 90% effort; held 1:17
1 x 100 from a dive, in heats; went 1:08.2, a practice PB (this converts to a :59.5).  Felt strong and kept my stroke together, breathing every fourth.  I think I have found the right combination of stroke rate and stroke length.
1 x 500 choice, easy; pulled this one and then left for work.  I missed 5 x 200 @ 4:00 in the diving well followed by a fast 200.

Wednesday, May 22, 2013

Wednesday May 22, 2013

We were in North Carolina this weekend, and I didn't have access to a lap pool.  I managed to find time for a work out on Monday in the hotel's free form outdoor pool which measured approximately 40 yards and swam a set of 5 x 800.

Swam at UT in the main pool this morning with Dick, Sharon, and Andrea, next to Todd, Jim, Ande, and Chris.  The pool was set up long course.

Warm up:
6 x 150, odds 100 free/50 kick, evens 50 free/100 IM
Main set:
15 x 100 @ 1:45, 1-4 fly/back, 5 IM, 6-9 back/breast, 10 IM,11-14 breast/free,15 IM; 1:00 rest after 5 and 10.
Second set:
8 x 150 @ 2:30, 1-4 50 fly/100 kick, 5-8 50 back/100 kick
Final set;
1 x 800, negative split, :15 rest at the 400; went 5:48/5:28
100 easy

4500 meters

Friday, May 17, 2013

Fast Friday May 17, 2013

Swam at UT this morning with Sloan, Kristy, Joe, and Jared.  Whitney coached.  We warmed up in the main pool, which was set up long course, then moved to the diving well for the main set.

Warm up:
400 swim, 200 IM (25 swim/25 drill), 400 pull, 200 kick
Main set:
12 x 100 @ 2:00 as three sets of four, #1 free, #2 pull, #3 kick, #4 easy; I averaged 1:05, 1:06, and 1:43 for the free, pull, and kick repeats, respectively
10 x 50 @ 3:00 in heats; I swam five of these and went :29, :28, :27, :27, :27.  I don't remember swimming :27s for 50s from a push off the wall, and I felt strong on these.  I think I found the right balance of stroke rate and DPS, and I was able to maintain a consistent kick throughout. 
100 easy

Thursday, May 16, 2013

Thursday May 16, 2013

Swam at UT with Larry, Sharon, and Jared.  Whitney coached.  We warmed up in the main pool, which was set up long course, then moved into the diving well when the UT men's team arrived.  After Memorial Day we will be training long course every day.  I have less than three months until long course Nationals in August.

Warm up:
20 x 50 @ 1:00, #1 fingertip drag, #2 25 fast/25 easy, #3 10/3/10. #4 25 fast/25 easy
Main set:
10 x 150 @ 2:00, holding 1:50 at the beginning then 1:47-1:48 toward the end
10 x 25 @ :30, one breath
10 x 150 @ 1:55, pulling with a buoy only; held 1:46-1:47, went 1:42 on the last one
100 easy

4350

Wednesday, May 15, 2013

Wednesday May 15, 2013

Didn't have much in the tank this morning.  I lifted weights Monday evening and swam an IM work out yesterday.  Shared a lane with Sharon, Andrea, and Katy today.  The pool was set up long course.

Warm up:
4 x (150 swim/50 kick/50 stroke)
Main set:
4 x 100 @ 1:30
3 x 100 @ 1:25
2 x 100 @ 1:20 (didn't make these)
1 x 100 @ 1:15 (nope)
800 with fins
1 x 100 @ 1:20
2 x 100 @ 1:25
3 x 100 @ 1:30
4 x 100 @ 1:35; made these but pulled the first six
800 with fins
100 easy

4700 meters

Monday, May 13, 2013

Monday May 13, 2013

Swam at UT in the main pool with Larry, Sloan, Sharon, and Chris.  The pool was set up long course.  Whitney coached.

Warm up:
4 x 250, odds 200 free/50 kick, evens 200 pull/50 non-free
Main set:
4 x (150/100/50/200, followed by 100 easy); rounds 1 & 3 swim, round 2 pull, round 4 swim with fins; rounds 1-3 @ 2:10/1:25/:40/2:50, round 4 @ 2:05/1:20/:40/2:45.  Made them all.
Second set:
4 x 200, :30 rest, as 150 drill (3 count switch)/50 fast, 100 drill/100 fast, 50 drill/150 fast, 200 fast--went 2:40
Final set:
500 with fins as 100 fly kick/50 fly, 100 back kick/50 back, 100 free kick/50 free fast, 50 easy

4700 meters

After practice Jim Sauer told me that he thought I was ready to move up a lane, which was really quite a compliment, although I'm not sure I agree given some of the fast intervals they swim.  Anyway, I have always had more heart than talent, so I suppose he recognizes that. 

Saturday, May 11, 2013

:59.7

Swam a practice PB :59.7 in the 100 free at the very end of today's work out, diving from the pool deck in the well.  

Shared a lane with Larry, Katy, Kristy, and Sally.  Whitney coached.

Warm up:
500 swim, every fourth lap non-free
400 pull, every fourth lap scull
300 kick
200 IM drill/swim
100 free with eight breaths
Main set:
20 x 100 @ 2:00, #1 75%, #2 85%, #3 90%, #4 fast, #5 easy; averaged 1:13, 1:10, 1:06, 1:02
5 x 100 @ 1:40 @ 85%, averaged 1:08
100 easy
3 x 100 @ 1:30, held 1:04
100 easy
1 x 100 for time, went :59.7 from a dive off the pool deck, a practice PB.  Waited for the piano to fall on the second fifty, but it never did.
100 easy

4600 yards

Friday, May 10, 2013

Fast Friday May 10, 2013

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

Warm up:
400 swim
4 x 50, 10 strokes fast
400 pull
4 x 50, last 15 meters fast
Main set:
2 x (200 fast/200 easy @ 8:00, 100 fast/100 easy @ 5:00, 50 fast/50 easy @ 3:00)
1 x 400 fast
I had an early meeting so I left before the 400 for time, but I went 2:34 and 2:32 (a practice PB) on the 200s, splitting 1:15/1:19 and 1:13/1:19.  I went 1:12 and 1:11 on the 100s.

Thursday May 9, 2013

Swam at UT this morning and shared a lane with with Larry, Joe, and Margo.  Whitney coached.

W arm up (in the main pool, which was set up long course):
400 fingertip drag
100 right arm
300 catch up
100 left arm
200 10/3/10
100 three count free
Main set (in the diving well):
20 x 75 @ 1:30, odds fast, evens easy; held :46-:47
800 pull
20 x 50 kick, odds fast, evens easy
I left for work after the 75s.

Thursday, May 9, 2013

Cap 2K, Saturday May 4, 2013


Saturday I competed in the Cap 2K on Lady Bird Lake, an annual open water swim and fundraiser for prostate cancer organized by Keith Bell and his wife, Olympian Sandy Neilson-Bell.  warmed up at UT a few hours before the race; the pool was set up long course.  The main set was:  3 x (1 x 400, 2 x 200, 4 x 100), 1:30 base.  I swam one round and went 5:41, 2:45, and 1:20.  I felt strong and smooth on these. 

A cold front had passed through on Thursday, and the low on Saturday morning was in the upper 40s.  By race time it had warmed up considerably, but the water temp was a chilly 67 degrees. Swimmers who wear wetsuits are ineligible for awards, so I wore jammers.  We entered the water 400 meters upstream from the starting buoys.  Once there we spent five or ten minutes treading water until the race began, and I was feeling pretty cold at that point.

After the start I found myself next to Joe Willman, one of my TXLA lane mates, and we paced each other for the entire race, finishing within seconds of each other.  My final time of 30:23 placed me first in my age group and 13th overall.

After the race one of my colleagues seemed genuinely surprised that I had placed as high as I  did, finishing several minutes ahead of him. Literally millions of yards in the pool over the past ten years with training partners like Mark Doyle, Andrea Packard, David Gogulski, Lynne Driscoll, Larry Wood, Kristy Ditzler, and many others, coached by Frank McGrath, Mindy Taylor, James Cotter, Tom Kristek, and now Whitney Hedgepeth; open water training in Barton Springs; weight lifting and rotator cuff exercises...it's all in my blog.

Wednesday, May 8, 2013

Friday May 3, 2013

I actually have been swimming this week but decided to take a break from blogging my workouts.  Shared a lane with Kristy in the main pool at UT this morning; Whitney coached.  Attendance was light because of the early start time (which meant, however, that I was able to swim the entire workout).

Main set:
10 x 100 @ 2:00, holding best average; I held 1:06
500 choice, easy
10 x 50 @ 1:15, holding best average; I held :30-:31
500 choice, easy
Final swim:
1 x 200 for time or 1 x 500 for time--each lane of two was instructed to choose one swimmer for each distance; I swam the 500 and went 5:56, a decent but not an outstanding time (although this was at the end of practice)
200 easy

Saturday, April 27, 2013

Saturday April 27, 2013

Only made it through the first half of yesterday's Fast Friday practice because I was paged, but I felt very good in the water. I lifted weights last night and swam this morning in the main pool at UT. I shared a lane with Larry, Kristy, Mary, and Joe. The pool was set up long course. Whitney coached. 

Warm up: 400 swim, 300 pull, 200 IM drill, 100 kick
Main set:
4 x (4 x 200 @ 3:20/100 easy); 
1-4 as 50 free fast/150 8 strokes free alt with 4 stroke fly; 
5-8 as 100 free fast/100 back smooth, held 1:17s; 
9-12 as 150 free fast/50 breast smooth, held 2:00; and 
13-16 as 200 free fast, went 2:40, 2:41, 2:39 (missed one of them to answer a page) and felt very strong, breathing once every stroke cycle, mostly to the "weak" side 

 4600 meters

Thursday, April 25, 2013

Thursday April 25, 2013

Swam at UT in the main pool with Ned, Corey, Larry, Chris, Katy, Sharon, and Pat.  The pool was set up long course.  Whitney coached.

Warm up:
5 x 200 drill
Main set:
9 x 100, 1-3 @ 1:30, 4-6 @ 1:25, 7-9 @ 1:20, made them
100 fast kick
100 easy
9 x 200, 1-3 @ 3:00 (held 2:45), 4-6 @ 2:50 (held 2:40), 7-9 @ 2:40, made them (pulled the last three with a buoy only)
200 fast kick
200 easy
Final set:
700 kick, a mix of fast and easy (face in the water while kicking easy), made 400 before time ran out

4700 meters

Next meet will be long course Nationals in August

Tuesday, April 23, 2013

Tuesday April 23, 2013

Lifted weights last night.  Swam at UT this morning in the main pool with Larry, Sloan, and Joe.  Whitney coached. 

Warm up:
400 free, 50 IM, 300 free, 100 IM, 200 free, 150 IM
Main set:
500 catch up drill with board
1:00 rest
4 x 25 IM order @ :30
500 pull
1:00 rest
4 x 50 IM order @ 1:00
500 swim, went 5:52; actually could have gone a bit faster but we were supposed to descend the 500s
1:00 rest
4 x 75 IM order @ 1:30
500 swim with fins, went 5:45
4 x 100 IM order--skipped these because it was time to go to work and warmed down with an easy 100 instead.  Next month we will be swimming long course with practices beginning at 6:00, which will work better for me.

3800

Monday, April 22, 2013

Monday April 22, 2013

Swam at UT in the diving well on Saturday with David G., Kristy, and Sharon.  Whitney coached. 

Warm up:
3 x (150 swim/100 IM drill/50 kick)
Main set:
10 x 50 @ :37.5 (this was our base interval for the entire set, which was meant to be challenging)
100 easy
8 x 200 @ 2:30; this was the first time I have made eight on that interval in Masters, and I held 2:20-2:21 for all of them
100 easy
6 x 150 pull @ 1:52.5
100 easy
4 x 100 @ 1:15; held 1:09
100 easy
2 x 50 @ :32.5; made them
100 easy

5000

Swam 4000 yards at Bartons Springs yesterday morning with David and Scott.  I continued to experiment with my breathing pattern for distance swimming.  Feeling comfortable breathing to either side is, I believe, a significant advantage. 

This morning I shared a lane in the diving well at UT with Kristy.  Attendance was light because of the early hour (0500).  Whitney coached.

Warm up;:
300 swim, 100 IM drill, 200 pull, 100 IM kick, 300 swim with fins
Main set:
3 x (4 x 150 @ 2:15, descend, as 125 free/25 stroke IM order/4 x 50 kick with fins @ :40); descended from 1:52 to 1:48, fastest 125 was 1:25
Final set:
4 x 400, pull, @ 6:00 as 100 fast/300 easy, 200 fast/200 easy, 300 fast/100 easy, 400 fast; descended to 4:47

5000

Friday, April 19, 2013

Fast Friday April 19, 2013

Swam at UT in the main pool with Kristy, Chris, Mary.  Whitney coached.  The pool was set up long course.

Warm up:
400 swim, 300 pull as 75 free/25 scull,  200 IM drill/swim, 100 free with eight breaths
Main set:
8 x 100 @ 2:30, held 1:16
100 easy
4 x 200 @ 5:00, held 2:40
100 easy
2 x 400 @ 9:00, went 5:37 and 5:35
100 easy

Missed yesterday's practice because I had been up late Wednesday night at the hospital.
Wednesday morning I shared a lane with Joe, Kristy, and Sloan.

Warm up:
3 x (300 free/100 KRLS IM order)
Main set:
8 x 50 fly @ 1:00 (choose the distance)
1 x 400, went 4:41
8 x 50 back/alternating with 75 back @ 1:05
1 x 400, went 4:40
8 x 50 breast @ 1:10
There was more but I had to leave for work so I missed another 400 followed by 8 x 100 free @ 1:15 then one final 400.

Monday, April 15, 2013

Monday April 15, 2013

Swam at UT in the diving well this morning with Sloan, Kristy, and Sharon.  Whitney coached.  Turnout was a bit light because practice started at 5:00.

Warm up:
3 x (150 free/100 IM/50 kick)
Main set:
12 x 75, odds free @ :55, evens stroke/free/free @ 1:10; averaged :51 on the fast repeats
12 x 150, odds free @ 1:50, evens 50 IM/100 free @ 1:20; I led the lane and held 1:43-1:44 on the fast repeats
12 x 75 with fins, odds kick @ 1:05, evens free with six breaths total @ 1:25
Final set:
1 x 500 as 25 fast/100 DPS (averaged 14-15 strokes/length, which is good for me)

5000

Sunday, April 14, 2013

Personal bests

My swims at Zones did not quite meet my expectations, but I did swim Masters personal bests in jammers with a 5:40.28 in the 500, which I split well, and an 11:44.41 in the 1000, which I could have split better.  Both swims were two seconds faster than at Nationals last spring, but slower than my best tech suit times.  And yet I believe that I have the potential to swim still faster on the basis of my performance in practice (see below).  Looking ahead to lcm this summer and scm in the fall, I plan to work on my endurance for the back end of my races by swimming at Barton Springs (which has now reopened) on Sundays and doing high rep/low weight sets in the gym.  In the pool I am going to experiment with a different breathing pattern (every stroke cycle) because I suspect that my current every third breathing pattern is adversely affecting my performance in races.  I will however continue to breathe bilaterally to keep my stroke symmetric and efficient and to balance the load on my shoulders.

This morning I swam at Barton Springs with David, Katy, Lynne, and Scott.  David, Katy, and I swam 4000 meters as 2 x 400 warm up, 6 x 400 @ 6:45, 2 x 200 @ 4:00, and 2 x 200 easy.

Yesterday morning I swam at UT in the main pool with Larry, David Alley, Kristy, Jason, Katy, Chris.  The pool was set up long course.  Whitney coached.

Warm up:
400 swim, 100 fly drill/swim, 300 pull, 100 back drill/swim, 200 kick, 100 breast drill/swim
Main set:
3 x (5 x 100 free, 1 x 100 kick, 1 x 100 easy), round one on 1:30, round two on 1:25, round three on 1:20.  Held 1:18-1:20 on the first two rounds, made round three holding 1:17s--the first time I have made 5 x 100 @ 1:20 since 1978.
16 x 50, 1-4 @ :45, 5-8 @ :40, 1:00 rest, 9-12 @ :45, 13-16 @ :35 (made only one)
4 x 150 @ 2:30 (fly/free, back/free, breast/free), descended to 2:05
100 easy

4800 meters

Wednesday, April 3, 2013

Wednesday April 3, 2013

Woke up at 4 this morning and couldn't go back to sleep.  On a positive note, I am done with my nine day stretch of call.  Swam at UT in the main pool this morning with Larry, Joe, Jarred, and Katy.  Whitney coached.  I am still looking for "easy speed," but I am running out of time.  The training is done; I will continue to rest as best I can.

Warm up:
400 swim/400 KRLS, IM order/400 pull
Main set:
2 x (5 x 50 @ 1:00), descending 1-4, 5 easy
4 x 200, negative split, 1:00 rest; swam one and pulled another then warmed down 100 easy

2200

Yesterday's workout--

Warm up:
2 x (3 x 150 free/50 kick/50 drill-IM order)
Main set:
5 x 100 @ 1:45; descended from 1:12 to 1:08, felt reasonably smooth
200 pull
5 x 50 @ 1:00; descended from :34 to :31
200 pull

2600