Friday, March 29, 2013

Friday March 29, 2013

Day five of my taper.  Some of my teammates arrived at the pool today ready to swim fast.  Very fast.  On the other hand, I am in the middle of a nine day stretch of call and am not fully rested yet.  I missed yesterday's practice because of an emergency case at 5:30 am, so I swam in the evening at Life Time in the indoor 25 meter pool.  I modified the practice Whitney had used that morning because I didn't want to go over 3000 meters.  I felt sluggish as I usually do at that time of day.

Warm up:
600 as 150 free/50 IM
300 as 50 free/50 stroke (drill/swim) IM order
600 as 150 pull/50 kick
Main set:
2 x (4 x 50 @ 1:10, descend/100 easy/4 x 25 @ :35 descend/100 easy) with a 300 pull (negative split) between rounds.  Descended the 50s from :38 to :35.

2800 meters

Today's workout consisted of a meet warm up (I went 1600, including a few pace 50s) followed by a broken 500 (resting :10 at each 100) and/or a broken 200 and/or a broken 100, with a long warm down between swims.  We went in heats of three, and Whitney called out our sendoffs.  I swam between Larry and Kristy on a broken 500 and went 5:40, which was :10 faster than my time at Rice but significantly slower than Larry's 5:26.  I pushed the last two 100s but didn't really build up any lactic acid.  My stroke felt smooth, and I worked the turns.  I believe that I can take another :10 off my 500 next weekend fully rested and shaved. 

2500 yards

Wednesday, March 27, 2013

Wednesday March 27, 2013

Day three of my taper.  Swam at UT in the main pool with Katy, Sloan, and Joe.  Whitney coached.

Warm up:
1000 as 75 free/25 one breath/75 free/25 non free
Main set:
2 x (25/50/75/100 IM/125/150/175/200 IM) with :15 rest between repeats, one 25 in each repeat fast, round two kicking with fins.  Missed half of round two answering a page.
Second set, optional for those tapering for Zones:
4 x (4 x 100 @ fast interval/1 x 50 fast/1 x 50 easy); I modified this and swam 6 x 50 at 1000 race pace on 1:15 and held :33 very comfortably
200 easy

2700 yards

Tuesday, March 26, 2013

Tuesday March 26, 2013

Day two of my taper.  I felt much better in the water today.  Shared a lane in the diving well with Joe, Katy, Jason, and Chris.  Whitney coached. 

Warm up:
400 swim (fingertip drag)
4 x 25 fly
300 pull
4 x 25 back
200 drill (10/3/10)
4 x 25 breast
100 IM
Main set:
1 x 400 @ 1650 race pace, went 4:48 (1:12)
4 x 25 IM order
1 x 300 @ 1000 race pace, went 3:27 (1:09) and felt strong and smooth
4 x 50 IM order
1 x 200 @ 500 race pace, went 2:13 (1:06.5) and felt strong
4 x 75 IM order
1 x 100 @ 200 race pace, went 1:02
200 easy

3200 yards

This was a perfect taper workout.  I hit my projected 1000 race pace and my projected 500 race pace and could have gone faster on both swims. 

Monday, March 25, 2013

Monday March 25, 2013

Day one of my taper.  Swam in the main pool at UT with Larry, Kristy, Jared, and Joe.  Whitney coached.  Felt a bit tight as expected for a Monday.  I am not looking for easy speed yet, but that will come. 

Warm up:
300 swim, 50 kick, 300 pull, 50 kick, 300 swim
Main set:
5 x 100 @ 2:00, 500 race pace; averaged 1:06, about what I expected at this point
500 easy; pulled this with a buoy
4 x 50 @ 1:00, 200 race pace; averaged :31
200 easy
4 x 25 @ :30, 100 race pace; averaged :14
100 easy
400 with fins as 200 kick/200 pull

3000 yards

Sunday, March 24, 2013

"Have I done all I can?"

I always ask myself this question (a line from Rudy) before I begin a taper. This time I can say without any hesitation or doubt that I have. I have trained hard and well. I am able to  hold a 1:10 pace/100 in practice, a goal which I set for myself a decade ago. I am injury free. And I am ready to swim fast.

Yesterday I swam in the main pool with Larry, David G., Kristy, Katy, Joe, and Mary. Whitney coached.

Warm up:
4 x (200 swim/100 KRLS by 25, IM order)
Main set:
4 x (200/150/100/50 @ 1:15 base/4 x 25 @ :30, IM order); we pulled round 2. Held 1:10 pace or batter despite the short rest and felt strong.
400 pull, 6 breaths/50

4000

On Fast Friday we swam a 1500 meet warm up followed by a fast 200 in heats, then a fast 100, and finally a fast 50.  We swam down between each. I went 2:10.8 (matching my time from the Rice March Madness meet) on the 200 and 1:00 on the 100.  I did not enter the 200 at Zones because I want to focus on the 1000, my best shot at a top ten time.  Shaved and tapered I should be able to go under 2:05, but it doesn't appear that I have been selected for the 800 free relay team that will be taking down the national record in my age group. Actually I am OK with that.  But I think I am going to surprise some people at Zones.

Thursday, March 21, 2013

Thursday March 21, 2013

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

Warm up:
1 x 900 as 75 free/25 stroke, IM order
Main set:
4 x (6 x ?)--choose your distance--@ 2:00, 1:55, 1:50, and 1:45 by round with an easy pull (400, 300, or 200, respectively) between rounds.  I swam three rounds of 150s before leaving for work and held 1:49-1:50 on round one, 1:45 on round two, and 1:45-1:46 on round three, a very strong set for me. 

4400

Wednesday, March 20, 2013

Wednesday March 20, 2013

Swam at UT in the main pool with Paul, Dick, Jared, and David.  Whitney coached.

Warm up:
2 x (100 free/25 fly/150 free/50 back/200 free/75 breast)
Main set:
16 x 200--
1-4 free @ 2:45, descended from 2:24 to 2:16 and felt strong
5-8 IM @ 3:15
9-12 pull @ 2:40, descended from 2:21 to 2:14
13-16 IM with fins--skipped these because I had to leave for work

3600

Tuesday, March 19, 2013

Tuesday March 19, 2013

Swam rather poorly yesterday morning, struggling through a set of 16 x 100, odds at 1:10, evens at 1:30.  Felt better this morning. Shared a lane with Larry, Sharon, Joe, Jason, and Katy.

Warm up:
200 swim/200 pull/200 10-3-10/200 swim
Main set:
42 x 100 or 75 or 50 @ 1:20 (it was Whitney's 42nd birthday) in six rounds of seven, 1:00 rest between rounds, odd rounds free/even rounds stroke, number seven in each round fast.
We swam 100s free and 75s stroke (back). Averaged 1:10 on the free repeats and felt strong; went 1:05-1:07 on the fast 100s. Left for work after five rounds.

4000

Sunday, March 17, 2013

One more week...

One more week of hard training, that is, before I begin to taper.  I felt tight on Fast Friday and struggled a bit with the main set (3 x 200 @ 5:00/100 @ 3:00/50 @ 1:00); I went 2:15, 2:14, and 2:11-2:12 on the 200s behind Tyler, who was actually not as far ahead of me as I thought he would be.  Lifted weights Friday evening.  On Saturday I shared a lane with Larry, Katy, Allen, and David.  Whitney coached.  I felt better in the water than I had on Friday.

Warm up:
3 x 300 as 50 free/25 drill (IM order)
Main set(s):
10 x ? @ 2:30 (choose your distance); we alternated 200s and 175s, and I descended from 2:25 down to 2:22 on the 200s
4 x 25 fast @ 1:00
8 x ? @ 2:00, pull; we pulled 150s, and I held 1:45-1:46
4 x 50 fast @ 2:00, held :30, went :29 on the last one
6 x ? @ 1:30; we alternated 100s and 125s, and I held 1:25 on the 125s
Final set:
12 x 25 @ :20
100 easy

5400

Thursday, March 14, 2013

One fine day

I skipped practice yesterday because I was feeling tired and stiff after lifting weights Monday night and swimming a 4000 yard IM workout on Tuesday. I woke up feeling great this morning and shared a lane with Larry, Sloan, and Jared. Chris coached (Whitney returns tomorrow I believe).

Warm up:
500 free
Main set:
2 x (1 x 1000 @ 70%/1 x 200 pull/1 x 500, :05 faster than 1/2 of the 1000/1 x 200 pull/1 x 250, :05 faster than 1/2 of the 500/ 1 x 200 pull/1 x 100 fast/1 x 50 easy); second round pull or swim.
Went 12:33, 6:07, 2:57, 1:03 on round one, then went 11:53 for the second 1000 using a pull buoy, a practice PB. Skipped the rest to get to work but still went 4000.

I slipped away at noon to catch one of my favorite bands, The Airborne Toxic Event, play a free concert in the parking lot of Waterloo Records.  Grabbed lunch at Whole Foods on my way back to work.  Perfect weather, perfect day.

Monday, March 11, 2013

Monday March 11, 2013

I swam what I would consider to be a couple of fast workout swims at the Rice March Madness meet on Saturday, equaling practice PBs in both events.  The weather was cloudy and breezy but really not a major factor.  Unfortunately the electronic timing failed during my 500 so I don't have any splits.  I felt tight and may not have been adequately warmed up, although I swam a total of 1200 yards (1 x 800 followed by 8 x 50 at 500 race pace).  My time, 5:50.43, was eight seconds faster than last March at the Senior Games, so that does bode well for Zones when I will be shaved and fully rested.  I swam the 200 about ninety minutes later and went 2:10.84, splitting it 1:04.25/1:06.59 (:31.36, :32.89, :33.36, and :33.32).  I felt strong on the second half, which was very gratifying after my experience in Greensboro when the piano fell on me at the 100.  I am hoping for a 5% drop with a shave and taper which would result in a 5:35 or better in the 500. 

Swam this morning at UT in the main pool with Larry and Katy.  Chris coached.

Warm up:
4 x (200 free/75 kick/25 choice fast)
Main set:
20 x 100 @ 1:20, 1-4 aerobic, 5 fast; after the first five I held 1:12s on the aerobic repeats and 1:06 on the fast repeats. 
1 x 800 with fins
20 x 50 @ :45--skipped these because it was time to go to work

4000

Friday, March 8, 2013

Friday March 8, 2013

Driving to Houston this evening to visit my dad; I entered the 500 and the 200 in tomorrow's March Madness meet at Rice.  I am hoping that the weather cooperates.  My goal is to better my times from Nationals last spring although I will be swimming unshaved and untapered. 

On Wednesday I cruised through a 4000 yard IM workout.  Yesterday I shared a lane with Larry, Chris, Joe, and Jason.  Whitney coached.

Warm up:
8 x (100 swim/50 drill)
Main set:
20 x 50 @ 1:00, odds fast (200 race pace), evens easy; held :30
1 x 500 pull, buoy only; our lane pushed it, and I went 5:54
20 x 50 @ 1:00, odds fast, evens easy; held :29
1 x 500 choice--skipped this because it was time to go to work

3700

I swam a meet warm up this morning at Life Time because I had an early meeting and comfortably held :37 (scm) for race pace 50s.


Monday, March 4, 2013

Monday March 4, 2013

Lifted weights on Friday evening, then swam at Nitro on Saturday morning before rounding because we didn't have practice at UT.  Shared a lane with Kristy (who also dropped in) and Chuck, next to David, Tom, Jeff, and Jeanne.  Steve coached.

Warm up
400/300/200/100
Main set:
3 x (5 x 150 @ 2:00/2 x 75 @ 1:15); averaged 1:50, 1:47, and 1:46 by round (pulled the second round)
Final set:
8 x 50 @ 1:00, held 500 race pace

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

Warm up
1 x 800 as 75 free/25 kick on side
Main set:
12 x 150 @ 2:15, 1-4 as 50 fast/100 smooth, 5-8 as 100 fast/50 smooth, 9-12 as 150 fast; averaged 1:50, 1:45, and 1:42 by round
200 easy
12 x 100 @ 1:30, 1-3 as 25 fast/75 smooth, 4-6 as 50 fast/50 smooth, 7-9 as 75 fast/25 smooth, and 10-12 as 100 fast; averaged 1:12, 1:10, 1:09 on the first three rounds, then went 1:08, 1:07, and 1:06 on the last round
200 easy

Sunday, March 3, 2013

Fast Friday March 1, 2013

Swam a practice personal best on Friday in the 200, then repeated it twice for good measure.  Shared a lane with Keith, Jason, and Dick.  Whitney coached.  My shoulder is about 95% and continues to improve with rehab.

Warm up:
500 swim/400 pull/300 kick/200 IM/100 with two strokes fast off each wall
Main set:
8 x 200 @ 4:00, odds fast, evens easy (basically lactate 200s on 8:00); went 2:13, 2:10. 2:11. 2:11.  I have never been faster than 2:12 in practice.  Felt strong on these and held my stroke together well.
8 x 100 @ 2:00, odds fast, evens easy (basically lactate 100s on 4:00); held 1:02
8 x 50 @ 1:30, held :29

4300

I have entered the March Madness meet at Rice next Saturday and am planning to swim the 500 and the 200.  I will be unshaved and untapered but am hoping to better my times from short course Nationals last spring (5:42.43 and 2:06.16).