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

Monday, April 1, 2013

Monday April 1, 2103

I am in the middle of my taper and am still looking for "easy speed."  The general rule is to trust your training and err on the side of more rest, which is my plan for the rest of the week.  Here are the last three workouts, including today's:

Saturday March 30 (long course)--

Warm up:
400 swim/200 IM drill/400 pull
Main set:
4 x 50 @ 1:15--missed these because I was answering a page
1 x 700 as 200 IM, perfect technique/100 free easy/50 kick
4 x 50 @ 1:15, #1 as 25 easy/25 fast, #2 as easy. #3 as 25 easy/25 fast, #4 as fast @ 200 race pace; I averaged :38 on the first three (800 race pace) and went :34 on the last one
1 x 700, same as before
4 x 50 @ 1:15, 800 race pace (I added this because I missed the first set of 50s); held :38 comfortably with an HR of 120-130

2800 meters

Swam on Sunday on my own at Life Time in the indoor 25 meter pool--

Warm up:
500 swim, 400 pull, 300 as 3 x 100 @ 2:00 descending from 1:21 to 1:19, 200 pull, 100 easy
Main set:
10 x 50 @ 1:00, 800 race pace, held :38
300 easy

2300 meters

This morning I swam in the main pool at UT with Joe, Kristy, and Sloan.  I didn't sleep well last night, which probably had something to do with being paged intermittently.

Warm up:
2 x (150 swim/100 IM drill/150 pull/100 kick)
Main set:
2 x (300/200/100/4 x 25 @ :40/100 easy), :20 rest after the 300 and the 200; in round one the ladder was to be swum at 1650/1000/500 race pace, respectively, and in round two it was to be swum at 1000/500/200 race pace, respectively.  Felt a bit tight and actually took :40 rest instead of :20 which still didn't seem like enough.  Went 3:39/2:22/1:10 on round one and 3:33/2:19/1:06 on round two.  No easy speed there, although the second 300 felt OK and was close to 1000 race pace. 
4 x 50 @ 1:00, 1000 race pace; I added this at the end and held :33-:34

2800

I will be limiting myself to 2000 or less the rest of the week.