Friday, August 30, 2013

Fast Friday August 30, 2013

Shared a lane with Kristy in the main pool at UT this morning.  TXLA Masters had the entire pool and swam two to a lane.  Whitney coached.

Warm up:
400 swim, every fourth length one breath
8 x 25, odds 12.5 fast, evens easy
400 pull, every fourth length one breath
Main set:
4 x (9 x ? @ 1:20/1:00 rest/1 x ? @ 2:00 fast); swam 100s  (pulled the last round of 9) and held 1:11-1:12 on round run, 1:10 on the last three rounds.  Went 1:04, 1:04, 1:04, and 1:03 (from a dive off the deck) on the fast 100s.  Great endurance set with some fast repeats.
100 easy

5100

Thursday, August 29, 2013

Thursday August 29, 2013

Swam at UT in the main pool with Jared and Nate, next to Larry, Ande, and Jeff.  Whitney coached.

Warm up:
300 free with underwater turns at the far end
100 fly K/R/L/S
300 pull
100 back K/R/L/S
300 free with underwater turns at the far end
100 breast K/L/R/S
Main set:
8 x 150 @ 2:00, held 1:51
4 x 25 fly @ 1:00
6 x 150 @ 1:55, held 1:48
4 x 25 back @ 1:00
4 x 150 @ 1:50, held 1:46
4 x 25 breast @ 1:00
2 x 150 @ 1:45, went 1:40 and 1:42
4 x 25 free @ 1:00
1 x 500 with fins as 100 kick, 100 dolphin dive, 100 free DPS, 100 kick, 100 dolphin dive
100 easy

5200

Tuesday, August 27, 2013

Tuesday August 27, 2013

Swam a PB for a 2K on Sunday (28:15), a 1:25/100 pace and nearly 1 1/2 minutes faster than I split on my 2010 postal.  Unfortunately, it was supposed to be a 5K swim, and I did not have another 3K in me at that point.  Had I been more conservative (and had I swum my own race instead of Larry Wood's) I would have been able to finish the postal swim in a PB.  A rookie mistake, but one that I will remember.

The main pool at UT was changed to short course yesterday.  This morning I shared a lane with Ben and Jared.  Whitney coached.

Warm up:
900 yard ladder, a mix of stroke and free
(25/50/75/100/125/150/175/200)
Main set:
900 yard ladder on :20 base/25, stroke alt with free by 25
900 yard ladder on :30 base/25, kick
Second set:
1 x 100 @ 1:15, went 1:10
4 x 25 fly @ :30
1 x 200 @ 2:30, went 2:22
4 x 25 back
1 x 300 @ 3:45, went 3:35
4 x 25 breast
1 x 400 @ 5:00, went 4:41
4 x 25 free
Final set:
900 yard reverse ladder (200/175/150/125/100/75/50/25), :25 base/25, alt IM and pull by repeat

Saturday, August 24, 2013

Saturday August 24, 2013

Lifted weights on Thursday evening but still managed a 2:31 for a 200 free on Fast Friday.  This morning I swam at UT with Larry, Paul, Dick, Katy, and Kristy.  Whitney coached. The pool was set up long course.

Warm up:
100 free, 100 kick, 200 free, 100 kick, 300 free, 100 kick
Main set:
1 x 800, negative split, went 11:05 (5:40/5:25)
1:00 rest
2 x 400 @ 6:00, negative split, went 5:24 and 5:22
1:00 rest
4 x 200 @ 3:00, negative split, held 2:40-2:41
1:00 rest
8 x 100 @ 1:30, build, held 1:20-1:21
1:00 rest
16 x 50 as 4 sets of 4, 1-3 free @ :45, 4 non free @ 1:00
100 easy

5000 meters

Felt very strong today.  Planning to swim the postal 5K tomorrow with Larry Wood.  I will be trying to beat my 2010 time (1:14:55).

Thursday, August 22, 2013

Thursday August 22, 2013

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

Warm up:
400 free/200 with fins/400 pull
Main set:
8 x 100 @1:30; I led the lane and held 1:20
200 fly as kick/RA/LA/swim
6 x 100 @ 1:25; held -:20
200 back
4 x 100 @ -:20; went 1:17, 1:20, 1:21, 1:21
200 breast
2 x 100 @ 1:15, with fins; went 1:10-1:11
1 x 100 easy
1 x 800 as 100 fast legs, easy arms/100 pull easy

Wednesday August 21, 2013

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

Warm up:
4 x (200 free/100 IM, 50 kick)
Main set:
5 x 200 @ 3:15 as 50 free/50 back
8 x 50 @ 1:00 as 25 back/25 free
5 x 150 @ 2:30 as 50 free/50 fly/50 free
7 x 50 @ 1:00 as 25 fly/25 free
5 x 100 @ 1:45 as 50 free/50 breast
6 x 50 @ 1:00 as 25 breast/25 free
100 easy

4800

Tuesday, August 20, 2013

Monday August 19, 2013

Yesterday I swam 3600 yards at Barton Springs with David and Ben.  This morning I swam at UT in the main pool and shared a lane with Kristy and Ben.

Warm up:
800 free with underwater turns at the far end
Main set:
4 x 150 (choose your distance)  @ 2:00; I led my lane and averaged 1:46
8 x 25 @ :40, odds free with one breath, evens fly
4 x 150 @ 2:00 with fins, averaged 1:40
8 x 25 @ :40, odds free with one breath, evens back
4 x 150 @ 2:00 pull, averaged 1:43
8 x 25 @ :40, odds free with one breath, evens breast

My next meet will be at the Woodlands on November 9-10; I plan to swim the 1500, 800, and 400.  This will be my best chance to finally achieve a top ten ranking after a decade in Masters swimming.

Saturday August 17, 2013

After a few days spent lounging on the beach and body surfing, I swam in the 50 meter outdoor pool at the Coronado Community Center on Thursday and Friday; the pool was set up long course on Friday, so I swam a set of 5 x 400s on 6:30 at En2.  This morning I returned to UT and shared a lane in the main pool with Dick and Matt.  Whitney coached.  The pool was set up short course.

Warm up:
400 free
100 IM kick
300 pull
200 IM
Main set:
Descending intervals (by :02) from 2:00, choose your distance; our lane
swam 150s through 1:46, 125s  through 1:30, 100s through 1:10, then 75s.
Felt very strong on this set.

This time

This time I beat Time.  I beat Time by sixty seven one hundredths of a second, the margin by which I eclipsed my previous best in the 800 free.  My time of 10:30.84 was good enough for seventh place behind five of the fastest swimmers in the nation in my age group and one very fast Canadian by the name of Glenn Carlsen.  It may or may not be fast enough for an elusive top ten ranking.

Time will win in the end, of course, because it always does.  If we could bend time as space can be bent, then time travel might be possible.  But time is linear, we are told, and we travel through time in only one direction.  I can see this in the trajectories of my patients through space and time, and I see this in my own reflection in the mirror every morning.  Yet this time, perhaps I actually was able to bend time ever so slightly, bending it just enough to swim a personal best on a perfect Friday afternoon in Southern California.  

My son tells me that I only look old on the outside.  This time he was right.  And I can live with that.

Wednesday, August 7, 2013

Tapered

This was my last workout at UT before Nationals.  The pool was set up short course.  I shared a lane with Mike V. who has been out of the water for awhile.

Warm up:
400 swim
4 x 50, 3 breaths, averaged 13 strokes/length which is as low as I've ever been for stroke count
400 pull
4 x 50, 3 breaths
Main set
6 x 50 @ 1:00, 1000 race pace, held :33-:34 comfortably
200 easy

1700 yards

Tuesday, August 6, 2013

Tuesday August 6, 2013

Yesterday I swam in the main pool at UT with Kristy and Jennifer. The pool was set up long course, and we swam a taper workout.

Warm up: 3 x 300, a mix of kick and swim.
Main set: 9 x 50 @ 1:10, easy/moderate/strong.
16 x 50 @ 1:00, 800 race pace, held :38
100 easy.

2200 meters.

This morning I shared a lane at UT with Sharon and Jared. Chris coached. I swam the warm up as written, followed by some pace 50s.

Warm up: 500 swim, 400 IM as K/R/L/S, 300 pull, 200 IM, 100 free.
Main set: 8 x 50 @ 1:00, held :38s comfortably (800 race pace); HR was around 130.
100 easy. 

2000 meters

Sunday, August 4, 2013

Sunday August 4, 2013

Swam at UT yesterday with Kristy and Jennifer in the taper lane.  The pool was set up long course.

Warm up:
2 x (300 swim/200 pull/109 kick)
Main set:
9 x 50 @ 1:10 as three rounds of easy/moderate/strong
16 x 50 @ 1:00 @ 800 race pace, held :38
100 easy

2600

This morning I swam at Life Time in the indoor 25 meter pool.

Warm up:
400 swim, 100 IM, 400 pull, 100 IM
Main set:
12 x 50 @ 1:00
Broken 400 as 4 x 100 with :20 rest, went 1:13, 1:13, 1:14, 1:12 high (4:52).
100 easy

2100


Friday, August 2, 2013

Friday August 2, 2013

I had an early meeting yesterday morning but managed 1600 yards in the main pool at UT before I had to leave. I swam this morning at Life Time in the indoor 25 meter pool
because of yet another meeting.

Warm up:
400 free/100 IM/400 pull/100 IM
Main set:
4 x 300 @ 5:00, descended from 4:13 to 3:59; felt very strong on the fourth 300 and cruised the last 25.
4 x 50 @ 1:00, 400 race pace; held :36
100 easy

2500 meters

Thursday, August 1, 2013

Wednesday July 31, 2013

Swam at UT in the main pool with Larry and Jared.  The pool was set up short course but should be long course again on Friday.  Chris coached.  I modified Whitney's written workout.

Warm up:
2 x (200 swim, 150
pull, 100 kick, 50 IM)
Main set:
12 x 150 @ 2:30; I swam these free instead of IM, 1-4 descend, 5-8 as 100 strong/50 easy. 9-12 as 50 strong/100 easy. Averaged 1:09s and :33s on the strong repeats.
100 easy

2900