Thursday, February 28, 2013

Thursday February 28, 2013

Swam a 4500 yard IM workout yesterday.  This morning I shared a lane with Ande, Larry, and Jason in the main pool at UT.  Whitney coached.

Warm up:
800 free, underwater flip turns at the far end
Main set:
4 x 400 as 200 pull/:10 rest/200 swim, negative split and descend, 1:00 rest between each 400; fastest was 2:16/2:15
100 easy
4 x 200 as 100 pull/:10 rest/100 swim, negative split and descend, :30 rest between each 200; fastest was 1:04/1:04
100 easy
Second set:
16 x 50, 1-4 & 9-12 kick @ :50, 5-8 & 13-16 DPS (averaged 12 strokes/length)
Final set:
800 free, underwater flip turns at the far end

5000

Tuesday, February 26, 2013

Tuesday February 26, 2013

Swam only 3000 yards of yesterday's workout because practice started at 6:30.  The pool was set up with two bulkheads in a center course configuration for the Big Twelve championships later this week; the lanes were crowded, so we primarily swam sets of 25s and 50s.  I swam second behind Larry on a couple of 400s pull and went 4:35 on the last one, a very good time for me.  This morning I shared a lane in the main pool with Chris, Paul, Ned, Jason, and Sharon.  Whitney coached. 

Warm up:
2 x (25 free/25 fly/50 free/50 back/75 free/75 breast/100 free/100 IM)
Main set:
4 x (8 x 25 @ :30, IM order by rounds/4 x 100 @ 1:15); pushed the 100s and held 1:07-1:08 on every round
Second set:
9 x 100 pull--skipped these because it was time to leave for work

3500

Saturday, February 23, 2013

Saturday February 23, 2013

Yesterday was Fast Friday; the main set was 30 x 100 @ 2:00, broken down into six rounds of five, 1-4 fast and 5 easy.  Rounds 1, 3, & 5 were swim, round 2 was pull, round 4 was kick (fins optional), and round six was choice.  I completed four rounds before leaving for work and averaged 1:05-1:06 (1:15 on the kick repeats).

This morning I shared a lane in the diving well with Larry, Kristy, and Sharon.  Whitney coached.

Warm up:
4 x (300 swim as 75 free/25 stroke IM order, 100 kick IM order)
Main set:
2 x (4 x 400 @ 1:00 rest),  #1 100 fast/300 aerobic, #2 200 fast/200 aerobic, #3 300 fast/100 aerobic, #4 400 fast; pulled round 2 with a buoy only.  Maintained a sub 1:10/100 pace for all of the fast swims and went 4:35 and 4:37 on #4 and #8.
Final set:
8 x 50 @ 1:00, IM order, #1 as four strokes fast, # 2 as 25 fast/25 easy

5400

Six weeks until Zones.

Thursday, February 21, 2013

Thursday February 21, 2013

Went 3000 yards yesterday, which was less than usual because the main set consisted of drop down 50s kick; I switched to fins after the first five and made it as far as :40.  Lifted weights at Life Time last night, having decided a few weeks ago that strengthening exercises needed to be part of my shoulder rehab.  The strategy seems to be working.  This morning I swam at UT in the main pool which was set up with an eight lane center course (two bulkheads) in preparation for the UIL state meet this week and the Big Twelve next week.  I shared a lane with Larry, Jason, Joe, Brad, and Sharon.  Whitney coached.

Warm up:
300 swim (fingertip drag), 300 drill with fins, 300 pull
Main set, best interval:
5 x 200 @ 2:30, held 2:23--my best set yet on this interval
200 easy
5 x 150 @ 1:52, held 1:47
200 easy
5 x 100 @ 1:12, held 1:07-1:08
200 easy
5 x 50 @ :35
200 easy
Final set:
6 x 150 as 25 fast from a dive/125 easy/25 fast; swam two of these and was very happy with my track starts so I stopped at that point because I didn't want to over stress my shoulder (which was feeling good)

4500

Monday, February 18, 2013

Monday February 18, 2013

Tried a massage for the first time on Saturday, a mix of Swedish and deep tissue; I was skeptical at first, but I really liked the results.  Lifted moderate weights on Sunday.  This morning my shoulder(s) felt strong, probably at 85-90%.  Shared a lane with Kristy, Joe, Larry, and Sharon.  Whitney coached.

Warm up:
300 swim as 75 free/25 stroke, IM order
4 x 25 no breath underwater, with fins
300 pull as 75 free/25 scull
4 x 25 swim no breath
Main set:
12 x 50, 1-5 @ :37, 6 easy, 7-11 @ :37, 12 easy
12 x 150 @ 2:10, descending in groups of three; averaged 1:53, 1:48, 1:46, then on the last three went 1:44, 1:43, 1:41
6 x 50 kick with fins @ :40
6 x 150 pull @ 2:10, descended from 1:53 to 1:41
Final set:
12 x 50 @ 1:00, odds 200 race pace, evens easy; went :31, :31, :30, :29, :29, :29
100 easy

5100

Saturday, February 16, 2013

Saturday February 16, 2013

Two more solid days of training as I continue to rehab my shoulder.  Yesterday was of course Fast Friday; the main set was 2 x (3 x 50 @ 1:00/1 x 50 fast from a dive/1 x 100 easy/1 x 100 fast from a dive/1 x 600 pull) followed by one last 100 fast from a dive.  Held 1:00 on the fast 100s without any shoulder discomfort and felt strong.  This morning I swam in the main pool at UT with Larry, Kristy, Sharon, and Brad.  Kris coached. My shoulder was a bit stiff when I woke up but felt fine in the water.  I have eliminated the breath off the wall after a critique yesterday from Chris who was repeating what Whitney had told me before.

Warm up:
300 swim/100 IM kick/300 pull/100 IM kick
Main set:
15 x 300 as--
1 & 2 moderate free @ 4:10, descending by :03
3 as 50 fly/25 free
4 & 5 free @ 4:10, kick with fins
6 as 50 back/25 free
7 & 8 free @ 4:10, descending by :03
9 as 50 breast/25 free
10 & 11 pull @ 4:10
12 as a 300 IM
13 & 14 free @ 4:10, descending by :03
15 choice, pulled this one easy

Descended the 300s 3:43, 3:40, 3:36, 3:33, 3:28, and 3:22--my fastest 300 in practice when I wasn't shaved and tapered.

5300

Thursday, February 14, 2013

Thursday February 14, 2013

My strategy of avoiding the weight room because of various arthralgias did not seem to be working, so a few weeks ago I began lifting again.  I lifted moderate weights at Life Time yesterday evening, the second time this week, concentrating on lats, biceps, triceps, delts, and lower body.  Swam this morning in the main pool at UT and shared a lane with Larry, Pat, Jason, and Katy.  Whitney coached.  I struggled a bit during the first set but felt much stronger as the workout progressed.  I really seemed to be grabbing a lot of water toward the end, possibly as a result of my dry land work, and I didn't experience any shoulder discomfort despite the challenging intervals. 

Warm up:
2 x (300 swim/200 pull/100 10 kick switch)
Main set:
12 x 100 @ 1:15; made them, averaging 1:12-1:13, but didn't feel great
1 x 400 pull, recovery
8 x 100 @ 1:13; felt stronger and made these, holding 1:10s.  I believe this is the first time I have made 8 x 100s on an interval faster than 1:15.  I was tempted to use a buoy but did not. 
1 x 400 kick, recovery
4 x 100 @ 1:10; felt strong on these and made them, averaging 1:07-1:08 (actually went 1:05 on the first one)
100 easy (there was more, but it was time for me to leave for work)

4500

Wednesday February 13, 2013

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

Warm up:
4 x (175 free/75 as 50 drill, 25 swim IM order)
Main set:
3 x (5 x 100 @ 1:15/1:00 rest/1 x 100 IM fast/1 x 100 easy/4 x 50 IM order @ 1:00/:30 rest/1 x 50 kick fast/1 x 50 easy); struggled with the 100s on 1:15 in the first two rounds but still made them, then held 1:10s on the third round.  Cruised the IMs and went 1:20.  Left for work after the last round of 100s on 1:15

3600

Tuesday, February 12, 2013

Fa(s)t Tuesday

I was not expecting this workout today, but as they say, if you want to swim fast, you need to train fast.  I shared a lane in the main pool at UT with Larry, Chris, and Sharon.  Whitney coached.  My shoulder(s) held up well during the sprints, which was very encouraging.

Warm up:
3 x (200 free/100 reverse IM)
4 x 25, odds no breath, evens one breath
1 x 200 pull
Main set:
10 x (1 x 50 free @ 1:00, fast/1 x 50 non free @ 1:00, fast/1 x 100 easy @ 2:00)
Started out holding :30-:31 on the first six rounds, then went :29, :29, :28, and :28 on the last four 50s free, all from a push off the wall, :10 back.  Felt very strong on these, breathing every fourth, controlling my turnover rate, and keeping my stroke long.  I swam back on the non free repeats and held :35s on the last four rounds, taking five SDKs off each wall.

Monday, February 11, 2013

Monday February 11, 2013

53 days until Zones.  Planning to swim the 500 on Saturday and the 1000 on Sunday. 

Swam at UT in the diving well with Kristy, Sloan, Sharon, and Andrea.  Whitney coached.  I lifted moderate weights yesterday and am really seeing progress with respect to my shoulder.  I am still doing my rotator cuff exercises with the bands daily.  I even swam some full stroke fly today. 

Warm up:
400 free, 200 one arm IM, 400 pull, 200 IM kick
Main set--led my lane and made all of the intervals:
5 x 200 @ 2:40, cruised these and held 2:30
5 x 50 @ 1:00, fly/free
4 x 200 @ 2:35, cruised these and held 2:27
4 x 50 @ 1:00, back/free
3 x 200 @ 2:30 pull, made them
3 x 50 @ 1:00, breast/free
2 x 200 @ 2:25, made them
2 x 50 @ 1:00, free
1 x 200 @ 2:20, went 2:17-2:18
1 x 50 kick, 1 x 50 easy
1 x 600 with fins as 25 underwater/25 back/100 kick--only had time for 300 before the men's team dove in

5300

Saturday, February 9, 2013

Saturday February 9, 2013

I aged up today, which is of course bittersweet. This year I will again try for a top ten time, and realistically I do have a chance in all three courses (scy, lcm, scm). But, as the Chinese say, man plans, God laughs. Swam at UT in the diving well this morning with Dick, Jason, and Katy. Whitney coached. I swam second in the lane.

Warmup:
200 swim/50 fly kick/200 pull/100 back kick/200 swim/150 breast kick/200 pull/200 free kick
Main set:
2 x (10 x 100 @ 1:15/1:00 rest/1 x 100 fast/1 x 100 easy/10 x 50 odds @ :35, evens @ :40/1 :00 rest/1 x 50 fast/1 x 50 easy); averaged 1:09 on the first round of 100s and 1:07 on the second round; went 1:03 on the fast 100s and :29-:30 on the fast 50s
Final set:
8 x 50 @ :50, four fast strokes off each wall

5300

Friday, February 8, 2013

Fast Friday February 8, 2013

Swam at UT in the main pool this morning with Sloan, Kristy, and Jared.  Whitney coached.  I had to leave at 6:45 for a meeting at the hospital, so I only swam 1/2 of the workout.  Saturday's practice will be distance free, and I am hoping for a better perfomance after a lackluster week in the pool. 

Warm up:
5 x (150 swim/25 kick/25 no breath)
Main set:
4 x (5 x 100 @ 2:00/1 x 100 fast in heats with one swimmer from each lane per round/1 x 100 easy); swam two rounds and averaged 1:06-1:07 on round one and 1:05-1:06 on round two. 

2100 yards

Yesterday I shared a lane with Larry, Katy, and Chris.  Whitney coached.  We swam a drop down set which I did not complete because I needed to leave for work at 7:30.

Warm up:
300 fingertip drag/100 IM/300 pull, catch up drill/100 IM/300 with 3 SDKs off each wall (I did two)
Main set:
Drop down from 2:00 by :02 each repeat; swam 150s until 1:52, then 125s until 1:30, then 100s until 1:08, then 75s until 1:00.  I left midway through the 100s but as it turns out I probably had time to finish the set.

3725 yards

Wednesday, February 6, 2013

Wednesday February 6, 2013

Swam at UT in the main pool with Joe and Lindsey next to Sloan, Sharon, and Dick.  Whitney coached.  Not swimming that well this week, but my shoulder is holding up reasonably well.

Warm up:
400 free, 200 IM right arm/left arm, 400 pull
Main set, :30 additional rest after each round of 25s:
4 x 100 @ 1:15, made them but didn't feel very strong
4 x 25 stroke, IM order, @ :30
4 x 100 @ 1:15, still struggling on these
8 x 25 stroke @ :30
4 x 100 @ 1:15, made them but couldn't hold 1:10
12 x 25 stroke @ :30
4 x 100 @ 1:15, felt stronger on these and held 1:10-1:12
16 x 25 stroke @ :30
Second set:
16 x 75 with fins @ 1:00, 1-4 fly/back/breast, 5-8 kick, 9-12 back/breast/free, 13-16 kick; touch and go throughout this set
8 x 25, no breath

5000

Monday, February 4, 2013

Monday February 4, 2013

Lifted moderate weights last night.  Swam at UT in the main pool this morning with Kristy, Jared, and Joe, next to Larry, Sharon, her daughter, and Jeff.  Whitmey coached.  I don't believe that I have either a rotator cuff tear or a SLAP injury, so I plan to continue training hard.  Self diagnosis can be dicey, but my symptoms really are more consistent with arthritis/tendinitis, and I am able to swim tough sets without discomfort.  Reviewing the medical literature has convinced me that arthroscopic shoulder surgery is of uncertain benefit at best in patients with arthritis, yet it is not difficult to find an orthopedist who is willing to operate and decompress the ac joint or trim a frayed labrum.  I'll pass.

Warm up:
200 fingertip drag/50 IM/200 catch up/50 IM/200 right arm/left arm by 100/50 IM/200 10-3-10/50 IM
Main set:
4 x (25 @ :35/50 @ :45/75 @ :55/100 @ 1:05), no additional rest between rounds; very tough set--neither my lane (which I led) nor Larry's made the 1:05 interval
1000 pull (buoy only), negative split; stayed with Larry on this and split it 6:30/6:00, a strong effort
Second set:
2 x (25 @ :30/50 @ :40/75 @ :50/100 @ 1:00) with fins, no additional rest between rounds; did not make the 1:00 interval
1000 as 200 pull DPS/50 kick; stretched this out
Final set:
4 x (25 @ :35/50 @ :45/75 @ :55/100 @ 1:05), 1 x 25 stroke (IM order) @ 1:00 between rounds; did not make the 1:05 interval
100 easy

5700

I was fried after this workout.  Looking ahead, I believe that it will take 11:30 in the 1000, 5:30 in the 500, 10:20 in the 800, and 4:59 in the 400 to place in the top ten in my new age group.  We will see how accurate these predictions are (and whether I can equal or better these times).

Sunday, February 3, 2013

Saturday February 2, 2013

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

Warm up:
400 swim, 4 x 25 fly 8 strokes fast, 300 pull, 4 x 25 back, 200 kick, 4 x. 25 breast, 100 reverse IM, 4 x 25 free
Main set:
4 x (25 @ :35, 50 @ :45, 75 @ :55, 100 @ 1:05, 200 @ 3:00 as 25 stroke IM order/25 free, 100 kick fast, 100 easy)
Second set:
6 x 100 @ 1:30/1:25/1:20/1:15/1/10/1:05
4 x 25 stroke
6 x 100 @ 1:05/1:10 (missed the interval)/1:15/1:20/1:25/1:30)
100 easy

5400

Nine weeks until Zones.

Friday, February 1, 2013

Fast Friday February 1, 2013

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

Warm up:
2 x (125 free/25 fly fast, 125 free/25 back fast, 125 free/25 breast fast, 125 free/25 free fast)
Main set:
10 x 50 @ 1:00, odds fast, evens easy; held :32s, no shoulder discomfort
5 x 100 @ 2:00, 1 & 2 fast, 3 easy, 4 & 5 fast; went 1:07, 1:06, 1:06, 1:05 on the fast repeats
10 x 50 @ 1:00 as before; held :30-:31
5 x 100 @ 2:00 as before; held 1:04 and felt strong, still without shoulder discomfort
10 x 50 @ 1:00--skipped these and warmed down instead since it was time to go to work; there was also a final fast 100 on the board

3200 yards