Monday, September 30, 2013

Monday September 30, 2013

Swam at UT in the diving well with Larry, Kristy, Joe, and Sharon.  Whitney coached.

Warm up:
3 x 300
Main set:
20 x 75; 1-4, 9-12, 17-20 @ :55, 5-8 and 13-16 pull @ 1:15 (breath control)
20 x 50; 1-4, 9-12, 17-20 @ :35, 5-8 and 13-16 kick @ 1:05
Second set:
3 x 300 @ 4:30 as 25 fast/75 easy, 50 fast/50 easy, 75 fast/25 easy; descended 3:40, 3:36, 3:34 which was surprisingly strong
Final set:
300 swim/200 kick/300 swim with fins, three SDKs off each wall

5000 yards

Saturday, September 28, 2013

Saturday September 28, 2013

Shared a lane with Nate, Kristy, and Joe in the main pool at UT.  Whitney coached.

Warm up:
4 x 250, :20 rest, odds fingertip drag, evens IM drill/swim
Main set:
3 x "pick your distance" @ 2:00/1:58/1:56/1:54...1:40, 50 easy between rounds.  Swam 150s through 1:50 on rounds 1 & 3 and through 1:48 on round 2, then swam 1:25s. Held 1:12 pace throughout rounds 2 & 3 (1650 race pace).  I led my lane and did not use the optional pull equipment on round 2 or fins on round 3.  A tough 4800 yard main set.

5800 yards

On Fast Friday I swam with Larry, Kristy, and Sloan.

Warm up:
1000 as a mix of free and IM
Main sets:
8 x 100 @ 1:45; descended the first 4 down to 1:06 and held that for the last 4
1 x 100 fast from a dive, went :59 (:28/:31)
8 x 50 @ 1:15; descended the first 4 down to :30 and held that on the last 4
1 x 50 fast from a dive, went :27
4 x 400 pull @ 6:00, descended to 4:37

Thursday, September 26, 2013

Thursday September 26, 2013

I had another early meeting today so I swam on my own at Life Time in the indoor 25 meter pool.  Whitney emailed the workout to me last night.  How cool is that?

Warm up:
10:00 choice, went 400 swim/200 pull
Main set, holding the same pace:
10 x 100 @ 2:00 (the workout as written said 12, but that was for yards, and I would have run out of time)
200 pull
10 x 100 @ 1:50
200 pull
10 x 100 @ 1:40
100 easy
1 x 100 fast
100 easy
Held 1:17 on round one, 1:16 on rounds two and three (800 race pace). Went 1:10 on the fast 100.

4300

Wednesday, September 25, 2013

Wednesday September 25, 2013

Swam at UT in the main pool with Larry and Ben.  Whitney coached.

Warm up:
2 x (25/50/75/100/125/150/175/200), alternating free and IM.
Main set, 3 x through (fins on round two):
4 x 25 fly @ :30, three aerobic/one fast
4 x 50 fly/back @ :55
4 x 75 fly/back/breast @ 1:20
1 x 500 @ 6:30
8 x 25 kick @ :25
100 easy
Went 6:01, 5:50, and 5:53 on the 500s and felt strong.

5100

Tuesday, September 24, 2013

Tuesday September 24, 2013

Lifted weights last night.  Swam at UT in the main pool with Larry, Mary, Katy.  Whitney coached.

Warm up:
400 as 75 free/25 breast
300 as 75 free/25 back
200 as 75 free/25 fly
100 IM
Main set:
8 x ? @ 1:00 fly; our lane alternated 75s and 50s which was very challenging (touch and go on the 75s)
1 x 200 fly with fins (K/RA/LA/S by 50)
8 x ? @ 1:05 back; we did 2 x 75/1 x 50)
1 x 200 back with fins as above
8 x ? @ 1:10 breast; we did 50s
1 x 200 breast, no find, as above
8 x ? @ :55 free; did 75s and made them, holding :51
200 free with fins

Monday, September 23, 2013

Monday September 23, 2013

Swam at UT this morning with Kristy and Sloan.  Whitney coached.  Monday workouts begin at 5am, which is very early, but I was just happy to see the end of a long call weekend.

Warm up:
2 x (250 free with underwater turns/150 pull/50 kick)
Main set:
2 x (50/100/150/200, 1:00 rest, 4 x 300); round one swam the ladder on a 1:20 base and pulled the 300s on 4:00, descending to 3:35; round two swam the ladder on a 1:15 base and swam the 300s with fins on 3:45, descending to 3:27.
8 x 75 kick @ 1:30
100 easy

The pool was closed Saturday because of a home football game, so I swam with Kristy in the outdoor 25 meter pool at Life Time.

Warm up:
800 swim
600 pull
Main set:
3 x 300
3 x 200
3 x 100
Swam these on a 1:30 base and held 4:15, 2:45, 1:18-1:20

I missed Fast Friday because of an early hospital consult, but I needed a recovery day after Thursday's main set of 4 x (9 x 100 @ 1:20).  I shared a lane with Larry and Jared and led the first three rounds.  I averaged 1:10-1:11.  I pulled the fourth round (buoy only).  With a 1500 warm up, this was another 5000 yard workout.

Wednesday, September 18, 2013

Wednesday September 18, 2013

Swam 3600 yards at Barton Springs on Sunday with Ben and David; a couple of women who were around my age or a bit older complained that we were not giving them enough space when we passed them.  I think they were just looking for something to complain about, since we passed them very carefully.  It is open water swimming, is it not?

On Monday I swam at UT with Kristy and Jared.  We were coached, as always, by USMS coach of the year Whitney Hedgepeth.

Warm up:
400 free, underwater turns at the far end
200 kick
400 pull
Main set:
2 x (12 x 50 @ :45 with underwater turns, 6 x 100 @ 1:20 negative split, 3 x 200 @ 2:40 descend); I led the lane, pulling the second round, holding1:10-1:11 on the 100s and descendingthe 200s from 2:26 to 2:21.
8 x 50 kick @ :55

Missed practice yesterday because of an early meeting.  This morning I shared a lane with Larry, Sharon, and Jennifer, next to Jim, Ande, and Nate.  I led my lane again.

Warm up:
15 minutes continuous swim as 75 free/25 kick/75 free/25 stroke of choice
Main set:
8 x 25 fly @ :40
8 x 100 @ 1:20, held 1:10-1:11
8 x 25 back @ :40
6 x 100 @ 1:15, held 1:10
8 x 25 breast @ :40
4 x 100 @ 1:10, made the first three and touched on 4:42
8 x 25 free @ :40
1 x 600 IM as 25 easy free/25 stroke
10 x 50 @ 1:00 as 25 fast/25 2 breaths
100 easy 

Saturday, September 14, 2013

Fast Friday at Nitro

I had another early morning meeting so I dropped in at Nitro yesterday where Tom was on deck coaching.  The pool was set up long course.  I shared a lane with David and Kirk.

Warm up:
400/200/200
Transition set:
4 x 50 @ :55
4 x 50 @ :50
4 x 50 @ :45
3 x 50 @ :40
1 x 50 easy
Main set:
10 x 200 @ 4:00 as
1 fast, went 2:35
1 pull
2 fast, went 2:35 on both, leaving :10 behind David who led
1 pull
3 fast, went 2:39, 2:38, 2:37, leading the lane
1 pull
1 fast, went 2:35 (1:16/1:19)

A very strong set of 200s for me.

Recap

Last Saturday I attempted the postal 5K a second time and finished the damn thing. My good friends and former Nitro teammates Tom and Scott timed for me. The conditions were less than ideal; the only 50 meter pool I could find was in Georgetown where the water was an unpleasant 86 degrees even at 0700.  Nevertheless I shaved over :40 off my 2010 time, finishing in 1 hour 14:15.97, fueled entirely by a Starbucks grande latte with three raw sugars (and two Aleve).  Pre-race nutrition is very challenging at that hour of the day; next time I will add an EFS shot.

After taking Sunday off as a recovery day, I swam at UT in the main pool on Monday with Kristy, Larry, and Sloan.  It was Nate's 50th birthday, so we swam 5 x (10 x 50) on various intervals, a mix of stoke, kick, pull.  We finished with a final set of 10 x 50 @ :40.  I was still a bit sore from my 5K, particularly my right calf which cramped during the final 300 meters of the postal swim.

Tuesday was an IM workout with very little free.

Warmu up:
900
Main set:
4 x 75 fly/back/breast, descend
800 with fins as 75 free dps/25 fly strong
4 x 150 fly back breast, descend
800 with fins as 75 free dps/26 back strong (I went without fins)
4 x 225 fly/back/breast, descend
The intervals were easy and I was able to descend each round for a very good IM work out.

I had an early case on Wednesday so I swam on my own at Life Time  The indoor pool was over chlorinated so the staff allowed us to use the outdoor 25 meter pool although it was still dark.  The water was warm but not as unpleasant as the pool in Georgetown.

Warm up:
300 swim, 300 kick, 300 pull
Main set:
12 x 150 @ 2:30; held them all right around 2:00 or better (the last six were 1:57s), my strongest set of 150s yet.

The early morning meeting that had been scheduled on Thursday was cancelled so I swam at UT with Larry, Billy, and Sierra.

Warm up:
900
Main set:
12 x 50, 1-5 @ :40, 6 fast kick, 1:00 rest, then 7-11 @ :40, 12 fast kick
12 x 100, 1-5 pull @ 1:15, 6 fast kick, 1;00 rest, then 7-11 @ pull @ 1:15, 12 fast kick
12 x 200, 1-5 @ 2:30 (I led these and held 2:24-2:25), 6 fast kick, 7-11 @ 2:30 (went second behind Larry who was pulling, and I held 2:24s), 12 fast kick
100 easy

5200 yards


Thursday, September 5, 2013

Wednesday September 4, 2013

Swam at UT in the main pool which was set up short course.  Shared a lane with Billy.  Whitney coached.

Warm up:
2 x (200 swim/150 pull/100 IM/50 kick)
Main set:
10 x 25 stroke @ :40, swam fly
1 x 500, swam it En2 and went 6:16
8 x 50 stoke @ 1:20, swam breast
1 x 500, went 6:06
6 x 75 stroke @ 2:00, swam back and averaged :57
1 x 500, pulled with a buoy and went 5:52
4 x 100 free@ 2:30, held 1:04 and felt strong

Probably will not swim tomorrow because of the Jewish New Year, but I need to back off a bit anyway for my 5K on Saturday. The water will be warm, but I should be able to handle it based on how I felt last weekend at Life Time.  The air temperature makes a difference, and it should be tolerable at 7am.

Monday, September 2, 2013

Monday September 2, 2013

Swam at UT with Kristy, Jared, and Sharon and led my lane for most of the workout.  Whitney coached.

Warm up:
4 x (150 free/25 kick/25 non free)
Main set:
4 x 400 @ 5:30 as 100 fast/300 aerobic, 200 fast/200 aerobic, 300 fast/100 aerobic, 400 fast; went 4:44 on the last one
4 x 25 @ :45, IM order
4 x 300 pull @ 4:00 as 75 fast/225 aerobic...300 fast; went 3:28 on the last one
4 x 50 @ 1:30 IM order
4 x 200 kick @ 3:45-4:00, no fins, as 50 fast/150 aerobic...200 fast
4 x 75 @ 2:00 IM order; went :46 on the last one (free)
4 x 100 @ 1:40 as 25 fast/75 aerobic...100 fast; went 1:02 on the last one

Lifted weights on Friday evening.  Since we didn't have Saturday practice at UT, I swam in the outdoor 25 meter pool at Life Time; the water temperature was in the mid 80s, so this was good preparation for my 5K postal next weekend in Georgetown.  I swam a set of 5 x 800s, the first one on 12:30, the rest on 12:00.  I held 11:25s on the last four.  I plan to maintain a 1:27.5 pace/100 which will produce a sub 1:13:00 5K.  Yesterday I swam 4,000 at Barton Springs with David G., my former training partner from Nitro.