Tuesday, July 30, 2013

Tuesday July 30, 2013

Swam at UT in the main pool with Larry, Sharon, Jared.  Chris coached.

Warm up:
200 swim
100 IM
200 catch up
100 IM
200 kick
100 IM
Main set
20 x 25 as 4 sets of 5, first and third ser free @ :20, second set fly and fourth set back with :20 rest
10 x 50 as 2 sets of five, 1-4 free @ :36, 5 breast with :20 rest, 6-9 free @ :36, 10 free with :20 rest
5 x 100, 1-4 free @ 1:15, 5 IM.  Held 1:09 on the free.
1 x 500 strong; pulled this and went 5:58
200 easy

3100

Monday July 29, 2013

Skipped Barton Springs yesterday because of call responsibilities but also because I have begun tapering.  Swam this morning at UT with Larry, Kristy, Sloan, Andrea. The pool was set up short course for a meet.  Whitney coached.

Warm up:
400 swim
100 IM kick
400 pull
100 IM
Main set:
4 x (5 x 100 @ 1:15); swam three rounds and held 1:10s then warmed down.

2900

Sunday, July 28, 2013

Saturday July 27, 2013

Swam at UT in the main pool with Larry, Kristy, and Sharon.  Whitney coached.  The pool was set up long course.

Warm up:
200 free/100 fly (drill/swim)
200 free/100 back
200 free/100 breast
Main set:
4 x 400, 1:00 rest; we were supposed to negative split these and hold the same pace for all four, but I built each one and descended them instead (5:36, 5:32, 5:30, 5:27).  I led the lane and swam against Ross Davis (visiting from the Woodlands) on one side and Taylor (a college sophmore) on the other, hanging with both of them.  This was one of my strongest sets of 400s yet, all the more remarkable since I only slept a few hours Friday night because of work; to place this in context, back in 2004 I swam a 5:26 at long course Nationals in Savannah. 
4 x 300 pull, 1:00 rest; descended these 4:15, 4:10, 4:07, and 3:59.
I skipped the rest of the workout as I am beginning my taper and swam an easy 200 instead. 

3900 meters

Friday, July 26, 2013

Fast Friday July 26, 2013

Fourteen days until Nationals.  Judging by today's practice, I need more, not less, rest.  So I will begin tapering tomorrow.

Shared a lane in the main pool at UT with Jim and Kristy.  Whitney coached.

Warm up:
400 swim, 300 IM (25 stroke/50 drill), 400 pull, 300 IM with fins (25 stroke/50 drill)
Main set (one of my least favorites, by the way):
5 x 100 @ 4:00, from a dive; I felt significant muscle fatigue on these and struggled to hold my stroke together, averaging 1:12s.  My last three dives were very good, however. 
10 minute active recovery
5 x 100 @ 3:00 with fins; I felt a bit better on these and went 1:09, 1:06, 1:06, and 1:06 (missed the send off on number 3 so I took additional rest)
10 minute active recovery

3000 meters, give or take

Thursday, July 25, 2013

Thursday July 25, 2013

Lifted weights for the last time before Nationals on Tuesday, and I was a bit sore today as expected.  Planning to begin tapering next week.  I swam at UT in the main pool this morning with Jared and David, next to Todd and Eric on one side, Laura Davis and Sierra on the other.  Attendance was light due to the earlier start time (0530).  Whitney coached.  The pool was set up as an eight lane 50 meter competition course for TAGS which began yesterday.

Warm up:
4 x (200 free/50 kick/50 with four breaths)
Main set, holding the same pace for all 18 100s (85-90%):
6 x 100 @ 2:00; held 1:18 (800 race pace)
200 pull easy
5 x 100 @ 1:50, held 1:18
200 pull easy
4 x 100 @ 1:40, held 1:18
200 pull easy
3 x 200 @ 1:30, held 1:17
200 pull easy
1 x 200 IM, strong/drill by 25

4000 meters

Wednesday, July 24, 2013

Wednesday July 24, 2013

Fifteen days until Nationals.  I am in a stretch of call that includes three consecutive weekends and 14 out of 20 nights, which does complicate my training.  Fortunately I was able to sleep through the night without any pages.  We will see if my luck holds. 

Swam at UT in the main pool with Ande and Jim, who have already started tapering and moved into a slower lane, as well as Larry, Jared, and Sharon.  Whitney coached.

Warm up:
900 as 100 free/100 IM/100 kick
Main set:
4 x 100 IM @ 1:50 (we were told to choose a moderate interval); I descended to 1:26
1 x 600 swim, negative split; went 4:17/4:08
4 x 200 IM @ 3:40; I descended to 2:54, which is probably a practice PB
1 x 600 pull (buoy only), negative split; I slipped into the next lane after 200 meters so I could race Larry and went 4:07/3:58, a very strong swim for me. 
1 x 1000 IM with fins; I did 600 then left for work.  My target was 4000 meters anyway.

3900 meters

Tuesday, July 23, 2013

Tuesday July 23, 2013

Swam at UT in the main pool with Ande, Corey, Paul, Jeff, and Sharon.  Whitney coached.

Warm up:
6 x 150, odds 100 free/25fly/25 back, evens 25 back/25 breast/100 free
Main set:
2 x (5 x 200), 1 as 50 stroke strong/150 free easy, 2 as 100 stroke strong/100 free easy, 3 as 150 stroke strong/50 free easy, 4 as 200 stroke, 5 as free with 20 breaths total; swam IM for stroke, the interval varied, and we wore fins on the second round.  I did not make it in 20 breaths.
1 x 800 pull, negative split, broken :10 at the 400; I went 10:49 (5:26/5:23), a practice PB and my second fastest 800 ever.
2 x (4 x 100), 1-3 from a dive (25 fast/75 easy, 50 fast/50 easy, 75 fast/25 easy), 4 easy.  Swam five of these and had to leave for work.

4100 meters

Monday, July 22, 2013

Monday July 22, 2013

Yesterday was a recovery day, so I slept in and skipped my usual Sunday morning swim at Barton Springs.  This morning I swam at UT in the main pool with Jim, Ande, Kristy, and Sharon.  Whitney coached.

Warm up:
2 x (300 swim, 200 pull, 100 IM)
Main set:
58 x 50 (it was Bess's 58th birthday) as--
1-10 free, odds @ :40, evens @ :45; made them
11-20 kick with fins @ :50-:55
21-30 pull, odds 3 breaths/evens strong @ 1:00
31-40 stroke/free by 25 @ 1:00; I swam these fly/free
41-50 free, odds @ :40/evens @ :45; made them
51-58 stroke of choice, odds fast/evens easy--I swam an easy 100 instead because I had an early meeting

3800 meters

Sunday, July 21, 2013

Saturday July 20, 2013

Swam in the diving well at UT with Dick, Larry, and Katy.  Whitney coached.

Warm up:
3 x 400 as 75 free/25 stroke, IM order
Main set:
8 x 100 @ 1:15, held 1:10
8 x 25 fly @ :30, odds strong, evens drill
4 x 200 @ 2:30, held 2:19-2:20, my strongest set yet on that interval
8 x 25 back @ :30
2 x 409 @ 5:00, went 4:44 and 4:40
8 x 25 breast @ :30
1 x 800 pull, buoy only, build by 200, went 9:22
8 x 25 free @ :30
100 easy

5300 yards

Very strong practice for me, holding a 1:10 pace throughout.  One more week of hard training.

Friday, July 19, 2013

Fast Friday July 19, 2013

20 days until Nationals.

Swam at UT in the main pool with Ed, Heather, Mary.  Whitney coached.

Warm up:
400 free
2 x 50, #1 build, #2 fast/easy
400 pull
2 x 50 as before
Main set:
10 x (100, 200, or 400) @ 6:00; I swam 10 x 200 with 100 easy active recovery after each.  I held 2:40 for 1-4, then went 2:39, 2:38, 2:38, 2:37, 2:37, and 2:37.  This was a pretty strong set for me; back in September we swam 8 x 200 @ 8:00 at Mabel Davis, and I struggled to hold 2:42s on the last four. 
200 easy

4200 meters

Thursday, July 18, 2013

Thursday July 18, 2013

Twenty one days until Nationals.

Swam a 4500 meter IM workout on Tuesday (which included 4 x 500 IM) and a 4800 meter IM workout on Wednesday.  This morning I shared a lane in the main pool at UT with Ande, Jim, Chris, Taylor, Tyler.  Whitney coached.

Warm up:
300 finger tip
300 pull
300 catch up with fins
Main set:
30 x 100s @ 2:00 as  5 sets of 6, 1-4 free descend, 5 strong non free (I swam these IM and averaged 1:27),  6 easy; I descended from 1:19 to 1:14, 1:13, 1:12, 1:13, and 1:12 by round.  I would like to split my 400 at Nationals 1:13, 1:15, 1:15, 1:15. 

3900 meters

Monday, July 15, 2013

Monday July 15, 2013

Swam 3600 at Barton Springs yesterday.  This morning I swam at UT in the main pool with Larry, Jim, Kristy, Sharon, and Andrea.  Whitney coached.

Warm up:
10 minute swim, went 600
8 minute pull, went 500
6 minute kick, went 200
Main set:
Drop down 50s; made it to :40
500 with fins
10 x 100, odds @ 1:20 (held 1:16), evens @ 1:30 (held 1:21-1:22)
500 with fins
200 IM swim/drill

4500

Saturday, July 13, 2013

Saturday July 13, 2013

26 days until Nationals.  I am planning a nine day taper but will maintain the volume in the range of 3000 meters since I am only swimming endurance events.  That leaves fifteen more days of hard training.

Swam a practice PB on Fast Friday with a 1:07 in the 100 free, just :02 off my best meet time.
I left early due to a meeting, so I only swam 1900 total.

This morning I swam in the main pool at UT with Corey, Larry, Ande, and Kristy. The pool was set up as an eight lane 50 meter course for a senior circuit meet.

Warm up:
2 x (150 fingertip/50 kick/150 catch up/50 non free)
Main set:
8 x 200 @ 3:10, descend 1-3 and 5-7, 4 and 8 as 25 fast/25 easy/50 fast/50 easy/25 fast/25 easy); descended from 2:48 to 2:41 and from 2:48 to 2:36
4 x 400, 1:00 rest, 1 as 100 strong/300 easy, 2 as 200 strong/200 easy, 3 as 300 strong, 100 easy, 4 as 400 strong; maintained a 1:20 pace or better on the strong swims and went 5:19 on the final 400. This is one of my favorite sets, and I was very happy with how I swam it today.  I split the final 400 2:38/2:41.
Final set:
4 x (4 x 50 @ 1:00), 1 as three breaths, 2 as 10 strokes fast, 3 as catch up with board, 4 as kick.

4800 meters

Thursday, July 11, 2013

Thursday July 11, 2013

Swam in the main pool at UT with Larry, Paul, Sharon. Whitney coached.  I was a bit distracted this morning and had a headache but still managed a decent practice.

Warm up:
400 as 300 free/100 IM
300 as 200 free/100 IM
200 as 100 free/100 IM
100 kick
200 pull (I added this because I had additional time)
Main set:
4 x 100 @ 1:30, held 1:20
3 x 100 @ 1:25, held 1:20
2 x 100 @ 1:20, touch and go on these
1 x 100 @ 1:15--we didn't make this
2:00 rest
1 x 100 @ 1:20 (I was under 1:15 but we had decided to modify the intervals)
2 x 100 @ 1:25
3 x 100 @ 1:30
4 x 100 @ 1:35, pulled these
Tough set without rest between the 100s, although I was able to hold a 1:20 pace through the first 7 repeats despite the descending interval and hung on for the next 2. Everyone in our lane seemed just a bit off today, and we couldn't get the order right.  I skipped the fin set and left for work after an easy 200.

3400 meters

Wednesday July 10, 2013

The main pool at UT was set up as an eight lane 50 meter course this morning.  Swam in the fast lane with Chris, Ande, Taylor, Larry, Jim, Kelly, Sharon.  Whitney coached.

Warm up:
150 swim
100 fly KRLS
150 pull
100 back KRLS
150 swim
100 breast KRLS
150 pull
100 free KRLS
Main set:
3 x (2 x 50 from a dive as 25 fast, 25 easy/5 x 100/1 x 200 IM as 8 strokes fast); swam the first two rounds of 100s on 1:25 and held under 1:20, swam the third round on 1:20 and made all five.
16 x 50--skipped these because I had an early case.

It is hard not to swim fast in the fast lane. Tremendous talent and energy.

Tuesday, July 9, 2013

Tuesday July 9, 2013

Missed practice yesterday because of work, but I did swim 3600 at Barton Springs on Sunday with David and several of my TXLA teammates.  This morning I swam in the main pool at UT with Paul, Larry, Jared, and Sharon.  Whitney coached.

Warm up:
20 x 50 @ 1:00, #1 fingertip drag, #2 fly/back, #3 catch up, #4 breast/free, #5 kick
Main set #1:
10 x 100 @ 2:00 with fins, best average; held 1:10
600 IM as kick/drill/swim by 50
Main set #2:
5 x 100 @ 2:00, no fins, best average (within :05 of the first set); held 1:13, a PB for that set and under 400 race pace
400 IM as 25 kick/50 drill/25 perfect
Final set:
8 x 50 @ 1:00, #1 25 fast/25 easy, #2 three breaths, #3 fast, #4 easy

3900 meters

I brlieve I finally have the speed and the endurance to break 5:00 in the 400.

Saturday, July 6, 2013

Saturday July 6. 2013

Swam at UT in the main pool with Dick, Paul, Katy, and Sharon. Beas coached. The pool was set up short course for the summer league championships.

Warm up:
4 x 250, odds 200 free/50 IM, evens 200 IM kick-swim/50 free
Main set:
4 x (8 x 100 @ 1:20, 85%/8 x 25 @ 30, odds one breath, evens eight strokes fast); pulled the third round (buoy only), held 1:10, 1:09, 1:08, 1:07 by round
100 easy

5100

Friday, July 5, 2013

Faster Friday July 5, 2013

After yesterday's practice I was not expecting anything special in the pool today.  So I was surprised to swim a practice PB in the 200 free (2:31).  I shared a lane with Sloan, Kristy, and Jeff, next to Todd, Kelly, and Ande.  Kelly and I raced each other on the 200s.  Whitney coached.

Warm up:
Twenty minute swim as 150 free/50 with twelve strokes fast/150 pull/50 kick; went 1100
Main set:
3 x (200 fast/200 easy @ 8:00, 100 fast/100 easy @ 4:00, 50 fast/50 easy @ 2:00, 400-500 with fins alternating swim/kick by 100 @ 8:00); round two was stroke.  I went 2:32, 1:11, :33 on round one, 2:31 (a practice PB), 1:10, and :33 on round three.  I split the 200s 1:15/1:17 and 1:14/1:17.

4500 meters

Thursday, July 4, 2013

July 4, 2013

Swam at UT with Corey, Taylor, Sharon, and Kristy.  Whitney coached.

Warm up:
400 free, < 40 strokes/50
200 IM, swim/drill
400 pull, breathing every fourth
Main set:
4 x 400 @ 6:00, descended from 5:50 to 5:34
1 x 100 fast/1 x 100 easy @ 4:00
4 x 300 @ 4:30, pull, descended from 4:15 to 4:07
1 x 100 fast/1 x 100 easy @ 4:00
4 x 200 @ 3:00, descended from 2:47 to 2:42
1:00 rest
1 x 100 fast, went 1:14 (400 race pace)

5100 meters

Wednesday, July 3, 2013

Wednesday July 3, 2013

Swam at UT in the main pool with Corey, Taylor, Dick, Sharon.  Whitney coached.  The pool was set up long course. 

Warm up:
200 free, 400 IM as KRLS by 25, 200 free
Main set:
4 x 100 @ 1:30, right into
1 x 400 IM strong
100 easy
4 x 100 @ 1:30 (held 1:20), right into
1 x 300 IM strong
100 easy
4 x 100 @ 1:30 (held 1:20), right into
1 x 200 IM strong, went 3:02
100 easy
4 x 100 @ 1:30 (held 1:20), right into
1 x 100 IM strong
100 easy
Final set:
3 x (25 stroke fast, IM order, 25 free easy @ 1:00/50 stroke fast, IM order, @ 1:00/200 pull, easy, @ 3:00)

4700 meters

I am planning a nine day taper for Nationals, maintaining the volume around 3000 meters/day but swimming slower intervals with higher quality.  At Zones I felt that I had lost both speed and endurance with my two week taper. 

Tuesday, July 2, 2013

Tuesday July 2, 2013

Lifted weights last night.  Swam this morning at UT in the main pool with Larry, Ande, Taylor, Kristy, and Chris. Whitney coached.

Warm up:
Twenty minute swim as 150 free/100 IM/50 kick; went 1100
Main set no. 1:
20 x 50 @ 1:00 with fins, odds 200 race pace (went :34 on the first two then held :32), evens easy kick
Main set no. 2:
2 x (7 x 100, odds @ 1:20, evens @ 1:30/1 x 400 IM as 25 fast, 25 easy); we were allowed to pull the second round of 100s.  On the first round I went 1:13/1:20/1:15/1:20/1:15/1:20/1:15, which was probably my strongest set of 100s yet.

Skipped the second 400 IM and swam an easy 100 instead because I had to leave for work.
I learned two things from the set of 100s--I now have the speed to break 5:00 in the 400 free, and I need to warm up with repeats that are faster than 400 race pace.

4000 meters

Monday, July 1, 2013

Monday July 1, 2013

Swam at UT in the main pool this morning with Larry, Ande, Taylor, Kristy, and Brad.  Whitney coached.

Warm up:
400 swim as 75 free/25 breast
300 pull as 75 free/25 back
200 as 75 kick/25 fly
100 IM
Main set:
2 x (14 x 100, odds 1:25, evens 1:30/1 x 600 with fins as 50 kick, 100 IM).  I held 1:20s on the first round, drafting behind Ande and Larry, which was a very strong set for me.  I unexpectedly found myself leading the lane on the second round when the two of them bailed because they are tapering for a meet in Dallas this weekend, so I pulled half of the 100s and averaged 1:22-1:23.  This was a tough set, the most 100s I have swum long course on an interval faster (on average) than 1:30. 

5000 meters