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