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