Wednesday, November 5, 2014

Wednesday November 5, 2014

Swam 4000 yards at Barton Springs on Sunday, then swam at UT on Monday and Tuesday. Lifted weights last night. This morning I shared a lane in the main pool with Ben, Victoria, Mackenzie. Whitney coached.

Warm up:
4 x 50 alternating with 75 @ 1:00
4 x 25 @ :30, six strokes fast fly
4 x 100 @ 1:30
4 x 25 @ :30, six strokes fast back
4 x 150 @ 2:00
2 x 25 @ :30, six strokes fast breast
Main set:
2 x (4 x 150 kick with fins @ 2:30/4 x 25 underwater @ :45/4 x 100 kick with fins @ 1:40/4 x 25 fly no breath @ :45)
! x 800 pull as 150 moderate/50 fast, went 9:23 (1000 race pace), a practice PR.
100 easy

Tuesday, November 4, 2014

Fast Friday October 31, 2014

Swam in the main pool at UT which was set up for a meet this weekend. Shared a lane with Ben, Kristy, and Christine. Whitney coached. The main set was swum in heats from the blocks.

Warm up:
1 x 500, 5 x 100, 10 x 50, 20 x 25
Main set:
3 x (1 x 200 fast/1 x 400 easy); went 2:11, 2:11, 2:12
1 x 50 fast, went :27, which was only about :01 faster than the first 50 of my 200s. I am not a sprinter.

I have decided to skip the scm meet at the Woodlands next weekend and focus on Nationals in the spring.

Tuesday, October 28, 2014

Tuesday October 28, 2014

Swam 3600 yards at Barton Springs on Sunday and made practice yesterday but had to leave early for a meeting which as it turns out had been cancelled. This morning I shared a lane in the main pool with Tyrone, Joe, Sharon, and Mariah. Whitney coached.

Warm up:
1200 total, a mix of kick and swim
Main set:
3 x (4 x (choose your distance) kick @ 2:00, 1 x 25 fast from a dive, 1 x (swim or pull for 6:00 @ mile pace); round one was fly kick, round two back, round three breast. I kicked 100s on 2:00 and pulled 500s on 6:00, descending them 5:52, 5:49, and 5:46 (a practice PR).
10 x (choose your distance) @ 1:15; I swam 4 x 100s then left for work as we started practice at 6:30 and it was already 7:45.

Saturday October 25, 2014

Swam in the main pool at UT with Larry, Ben, Kristy, Keith. The pool was set up for a swim meet with a bulkhead in place and two 25 yard courses. The touch pads were in. This is a very fast pool, and I swam well today.

Warm up:
800 total, a mix of drill and swim
Main set:
4 x (4 x 150 @ 1:55), holding 1000 race pace, with 8 x 25 @ :30 between each round (drill/swim, IM order by round). I led the lane on the first two rounds with Larry behind me and Dick in the adjacent lane and held 1:46. I went second behind Larry on round three and held 1:44, then went third on round four and held 1:42 with a pull buoy.
4 x 150 @ 2:15, DPS, breath control (three breaths/25)

Fast Friday October 24, 2014

Trained well this week; I missed only one practice and lifted on Tuesday. Shared a lane in the main pool at UT with Ben and Larry. Whitney coached.

Warm up:
1200 total
Main set:
12 x (choose your distance) @ 4:00, holding best average; we swam 200s in our lane and swam an easy 50 after each repeat. I went 2:22, 2:22, 2:21, 2:19, 2:18, then held 2:17 for the last seven repeats. This was a strong set for me; by comparison I recently struggled to hold 2:19s with more rest.
1 x 500, strong; I didn't expect this and had nothing left, finishing in a 6:09.

I have been experiencing some mild pain in my right elbow (medial epicondylitis) so I have been doing my rehab exercises with the Thera-band FlexBar.

Still undecided regarding the scm meet at the Woodlands next month. If I enter I will drive down on Saturday for the 1500 which is my best event at this point.

Thursday, October 16, 2014

I'm back

A Masters PR at Zones in the 400 meter free (5:03.92, 2:29.94/2:33.98) back in July was followed by a few months of lackluster practices which were for the most part forgettable. So I took a break from blogging. But I kept training consistently and finally, today, swam well again in practice. What made this even more remarkable was that we were in the diving well where the water was a balmy 81 degrees and we had five or six to a lane. I shared a lane with Larry, Colin, Mariah, Tyrone, and Steve. Whitney coached.

Warm up:
200 free, underwater turns
100 fly drill
200 free, fist drill, with a buoy
100 back drill
200 free, one second delay drill
100 breast drill
Main set:
4 x 400 @ 5:30, descend; led the lane and went 4:59, 4:52, 4:46, and 4:38, a practice PR (no buoy, no draft, and a bit of traffic on the last 100 as Larry and I lapped a couple of the swimmers in our lane)
20 x 25 with fins
Skipped the next set (4 x 300 pull) because it was time to go to work.


Wednesday, July 16, 2014

Trust your taper

Felt much better today in the water.  Shared a lane with Dick and Tyrone. Whitney coached.

Warm up:
900 as 100 free/50 non free/100 free/50 kick
Main set:
Assigned 25 x 100 @ 2:00; I swam 12, 1-4 as 50 strong/50 easy (averaged :38/1:23), 5 fast (1:17), 6-9 as 50 strong/50 easy (averaged :36/1:18), 10 fast (1:12!), 11-14 as 50 strong/50 easy (1:18s again)
200 easy

2300 meters

Felt very strong and smooth on 6-12 swimming :05 behind Dick.

Tuesday, July 15, 2014

Tuesday July 15, 2014

Not a great practice for me today, but I swam strong yesterday morning and then was on my feet quite a bit at work doing five cases.  Shared a lane with Larry, Joe, Tyrone.  Whitney coached. I felt tight, sore, and sluggish.

Warm up:
8 x choose your distance on 2:15; we alternated 100s and 150s
Main set:
4 x 50 @ 1:10, descend. These were supposed to be worst stroke but I swam free, held :38s
1 x 400 @ 75%, went 5:47
4 x 100 @ 2:00, descend.  I swam free again and descended from 1:21 to 1:17.  Didn't feel great on these.
2 x 400 @ 80%. I used this as a swim down.  The rule for tapers is to rest more, not less, when your times are off.

2400

The preliminary 2014 scy top ten times were posted; my 1000 time (which was a mediocre swim for me) fell out of the top ten because of a couple of late submissions.  Had I been under 11:40 as planned I would have had my first scy top ten time.  Such is life.

As I indicated, yesterday was a good practice, so I am not worried about my taper. I shared a lane with Larry, Dick, Kristy, Tyrone. Whitney coached.

Warm up:
1000?
Main set:
4 x (3 x 100 @ 1:25/4 x 50 as 8, 10, 12 stroke fast on 1-3 then easy on 4); swam 3 rounds, leading on the first one.  Averaged 1:21, 1:18-1:19, 1:17-1:18 by round and felt strong.
200 easy

2700

Sunday, July 13, 2014

Sunday July 13, 2014

Swam at UT yesterday in the main pool with Larry and Kristy.  Whitney coached.  I was feeling a bit tight and not quite as fast as I felt on Friday.

Warm up:
3 x (1 x 50 @ 1:00, 1 x 150 @ 2:10, 1 x 200 @ 3:20)
Main set:
2 x (4 x 200 IM as 25 stroke fast, 25 easy free/4 x 50 pull, 3 breaths/1 x 100 kick fast/1 x 100 easy); I swam one round then went 4 x 50 @ 1:00, 400 race pace, followed by 200 easy.  Held :37s on the 50s.

2800

This morning I swam in the outdoor 25 meter pool at Life Time; the water was warm but manageable.

Warm up:
600 free/400 pull
Main set:
8 x 100 @ 1:30; held 1:18 and felt strong
100 easy
8 x 50 @ 1:00; held :35-:36 (400 race pace)
200 easy

2500 meters

Friday, July 11, 2014

Fast Friday July 11, 2014

Shared a lane in the main pool at UT with David and Alan.  Whitney coached.  The pool was set up as an eight lane 50 meter course with touch pads for a meet.

Warm up:
1200 out of the assigned 1500
Main set:
8 x 50, 100, 200, or 400 on 6:00. I swam 5 x 200 with 100 active recovery after each and went 2:39, 2:38, 2:37, 2:35, and 2:33, my best set yet.  Felt strong and smooth.
200 easy

2900

Thursday, July 10, 2014

Thursday July 10, 2014

This was day 2 of my Zones taper.  My shoulder is feeling better each day.  I shared a lane withLarry, Tyrone, Christine, Dick, Ben.  Whitney coached.

Warm up:
4 x 300, a mix of swim, pull, drills, and kicking
Main set:
3 x (4 x 100 @ 1:25/4 x 50 @ 1:00, 12 strokes fast/1 x 400 with fins, 32 strokes or less); went second on round one and held 1:20s, then led the lane on round two and held 1:19.  Felt strong and smooth on these.  I skipped round three and swam an easy 200.

3000

Wednesday, July 9, 2014

Wednesday July 9, 2014

I have begun my Zones taper.  I rested yesterday (I had to go to work early anyway) and swam this morning in the main pool at UT with Larry, Tyrone, Dick, Sloan, Sharon.

Warm up:
900 as 200 free/100 IM; swam one arm fly
Main set:
4 x (4 x 50 kick/4 x 50 stroke/1 x 400), descending the 400s by round.  I swam three rounds,  I pulled the first two 400s, then swam the third one and went 5:21 (2:40/2:41) and felt strong.  I led the lane on the third 400.
300 easy

3500

My right shoulder is still a bit sore; the discomfort is in the deltoid, not the rotator cuff. I am not noticing any effect on strength.  It should continue to improve as I am not lifting right now.

Monday, July 7, 2014

Monday July 7, 2014

Swam at UT with Larry, Kristy, Sharon, Chris, Andrea, Christine.  Whitney coached.  I am beginning my taper for Zones.

Warm up:
15:00 as 75 free, minimal bubbles/25 fast, dove in late and went about 600
Main set (I led my lane):
8 x 100 @ 1:30, held 1:25
1 x 200 IM, drill/swim
6 x 100 @ 1:30, held 1:22
1 x 400 IM, drill/swim
4 x 100 @ 1:30, held 1:20
100 easy
Pull set:
4 x 400; did two of these then swam an easy 100

4000

Sunday, July 6, 2014

5K Postal PR

Swam a PR of 1:12:24.51 in the 5K Postal today, obliterating my previous best of 1:14:15.95.  I was shaved but unrested, having worked out every day except Wednesday last week and lifting on Monday evening.  I warmed up at Life Time in the indoor 25 meter pool about 1 1/2 hours before; my warm up consisted of a 400 swim, 200 pull, 4 x 50 pace, and 4 x 100 pace. After warm up I had an EFS shot and some Gatorade.  My 5K felt strong and smooth.  I averaged 1:27/100, splitting the race evenly (36:08/36:16).  I didn't suffer any cramps and really wasn't particularly sore afterwards.  I am feeling confident now going into my taper for Zones.  I need to give a big shout out to my coach at Longhorn, Whitney Hedgepeth, and my teammates who push me on a daily basis.

Monday, June 30, 2014

Monday June 30, 2014

Swam at UT in the main pool with Larry, Kristy, Chris, Sloan, Sharon, Tyrone.  Whitney coached.

Warm up:
900 as 75 free/25 back
Main set:
40 x 50, 1-10 on :40/:45, 11-20 pull on :40/:45, 21-30 on :40/:45, 31-40 kick with fins on :45/:50; 1-2:00 rest between rounds
10 x 100 @ 1:45 as 25 fast/75 DPS
1 x 800 pull, broken :15 at the 400, negative split by at least :15; went 5:32/5:08, the second time in three days I have been under 5:10 in practice
100 easy

Saturday, June 28, 2014

Saturday June 28, 2014

Swam in the main pool at UT which was set up as an eight lane 50 meter competition course for a meet this weekend.  Felt smooth in warm up but was not expecting to swim a PR today.  Shared a lane with Snde, Larry, Kristy, Jeff, Sharon.  Whitney coached.

Warm up:
3 x (200 free/50 stroke KRLS),
Main set:
3 x (4 x 100 @ 1:35, 1:30, 1:25, 1:20/2 x 50 @ 1:00 12 strokes fast/1 x 400 pull, buoy only, 1:00 rest); made the 100s (went 1:21/1:19/1:19/1:18 on rounds 2 and 3) and descended the 400s 5:43, 5:24, and 5:07, a practice PR and only :03 slower than my 400 at Mission last summer!
8 x 100, 2 each on 1:35/1:30/1:25/1:20; made them and went 1:18 on the last two
Final set:
8 x 50 pull breathing 7/6/5/4/3/2/1/0 by 50--made them.

Friday, June 27, 2014

Fast Friday June 27, 2014

Swam at UT in the main pool with Larry, Dick, Tyrone, Kristy, Sloan.  Whitney coached.  I had finally recovered from lifting on Tuesday night and felt good in the water.

Warm up:
3 x 400, a mix of drill, kick, pull, swim
Main set:
3 x (4 x 100 @ 2:00, 70/80/90/100%; 4 x 50 @ 1:30, 100%; 200 easy @ 4:00); on rounds 2 and 3 I descended the 100s from 1:20 to 1:11 and held :33 on the 50s.
1 x 100 fast from a dive, in heats.  Went 1:08, within a second of my practice PR.

Thursday, June 26, 2014

Thursday June 26, 2014

Still a bit tired and sore from the weight room on Tuesday.  I believe my sore right deltoid is due to pull ups which are getting easier (I did a total of 10--4 sets of 2).  It is taking me 48 hours to recover. At this point I don't plan to lift again until after Zones in three weeks.  This morning I shared a lane with Larry, Paiul, and Chris.  Whitney coached.  I led most of the main set.

Warm up:
2 x (300 swim/200 pull/100 kick)
Main set:
1 x 800, 1:00 rest; went 11:35
2 x 50 fly, 200 race pace; held my stroke together and went :42
1 x 400 @ 1/2 800 pace - :05; went 5:35
2 x 50 back
1 x 200 @ 1/2 400 pace - :05; went 2:39
2 x 50 breast
1 x 100 @ 1/2 200 pace - :05; went 1:13
2 x 50 free
100 easy

I skipped the next set because of a meeting.


Wednesday, June 25, 2014

Wednesday June 25, 2014

Swam at UT in the diving well as several of my teammates were swimming the 5K postal in the main pool.  I was on call so I plan to swim it on July 6.  I shared a lane with Dick, Jeff, and Dave-o. Whitney coached.

Warm up:
8 x 125
Main set:
3 x (4 x 200, 1-3 aerobic free @ 2:45, 4 IM strong); averaged 2:30, 2:26, and 2:23 by round on the free repeats and went 2:48, 2:43, 2:43 on the IM.  Felt a bit fatigued from lifting last night.
40 x 25 @ :25 with fins; did 10 of these then left for work.

Tuesday, June 24, 2014

Tuesday June 24, 2014

Swam in the main pool at UT with Chris, Alan, Tyrone, Jeff, Sharon.

Warm up:
12:00 choice (I went around 600)
Main set:
20 x 50 @ 1:00, odds 200 race pace, evens easy.  I was holding :35s at the end.
20 x 50 @ 1:00 with fins, odds fast kick, evens easy
20 x 50, odds @ :40, evens @ :55; averaged :36-:37 and :39-:40 (essentially a set of broken 100s @ 1:35 holding 800 race pace).
Additional set:
8 x 50 @ 1:00, IM order, fast/easy by 25
Final thing:
1 x 200 pull with 20 breaths or less; I took 18

Monday, June 23, 2014

Monday June 23, 2014

Swam in a one day meet at the Dad's Club on Sunday which was held in the outdoor 50 meter pool.  The pool is relatively shallow and in need of resurfacing, but the water temp was fine due to a very good aeration system.  I ate breakfast at the Starbucks in Katy and did a standard meet warm up consisting of 600 meters followed by some pace 100s on 2:30 which  I descended down to 1:15.  The 400 free was the first event.  My goal was 5:15, and I went 5:13:20 (2:36.37/2:36.83).  I held my stroke together and didn't breathe into the turns.  A very nice swim and a personal best unshaved/untapered. My 200 free at the end of the meet was a solid 2:29.20 which I also split well (1:13.80/1:15.60).  I did warm up an additional 400 yards about an hour before the race broken down into an easy 300 and some fast 25s.  Pre-race nutrition consisted of a Cliff Bar, about 1/2 of an EFS shot, and some Gatorade.  These were good swims for me in the middle of heavy training.  I can expect a 2% drop with shaving alone, and I plan to be fully rested for Zones next month where the 400 free is the first event on Saturday.

This morning I shared a lane with Dick, Larry, Kristy, Sloan, Chris, Tyrone.  Whitney coached.

Warm up:
6 x 150 as 100 free/50 stroke drill
Main set:
8 x 400 @ 6:00, descend 1-4 then maintain that pace.  We were allowed to pull two, but I only pulled the last one.  I swam behind Dick and went 5:52, 5:47, 5:37, 5:36, 5:32, 5:37, 5:39, 5:23.  A solid effort on that interval and comparable to a set of four I did last summer.
Final set:
2 x 400 with fins (50 right side kick/50 right arm/50 left side kick/50 left arm/200 fingertip drag).

I plan to begin tapering in 2 1/2 weeks.

Saturday, June 21, 2014

Saturday June 21, 2014

Swam at UT in the main pool with Dick, Stan, Chris.  The pool was set up as two eight lane, 25 yard competition courses for summer league championships.  Whitney coached. I had intended to take it a bit easier today as I am swimming in a long course meet at Dad's Club tomorrow, but I am focusing on Zones next month when I will be shaved and tapered.  I would like to be around 5:15 in the 400 tomorrow and sub 5:00 in July (which would be a Masters PR).

Warm up:
400/300/200/100
Main set:
1 x 500, 80%, went 6:20, 1:00 rest
5 x 100 @ 1:15, held 1:10-1:11, right into
1 x 50 fly fast/1 x 50 easy
1 x 400, 80%, pulled this and went 4:55
4 x 100 @ 1:14
1 x 50 back fast/1 x 50 easy
1 x 300, 80%, went 3:45
3 x 100 @ 1:13
1 x 50 breast fast/1 x 50 easy
1 x 200, 80%
2 x 100 @ 1:12, went 1:08 and 1:09
1 x 50 free fast/1 x 50 easy
200 easy (I skipped the fin set)

4400 (a non-taper work out)

Friday, June 20, 2014

Fast Friday June 20, 2014

Swam at UT in the main pool with Larry, Chris, Joe, Kristy.

Warm up:
15 minutes choice
Main set:
4 x (50 fast/50 easy @ 3:00, 100 fast/100 easy @ 5:00, 200 fast/200 easy @ 10:00); swam only three rounds because I wanted to rest a bit for a meet at the Dad's Club on Sunday.  Went :36/1:17/2:39, :35/1:14/2:39, and :36/1:15/2:32 (1:14/1:18) by round.  The 2:32 was within :01 of my practice PR set last summer and felt smooth.

Thursday, June 19, 2014

Thursday June 19, 2014

Lifted weights last night.  I had an early meeting again this morning so I swam on my own in the outdoor 25 meter pool at Life Time.  The was a comfortable temperature.  I modified the workout Whitney sent me because I only had about an hour to swim, having started at 5:15.

Warm up:
2 x (150 swim/50 kick, 150 pull/50 kick)
Main set:
3 x (8 x 100 @ 1:25); made round one, moderate effort; pulled round one: swam round three and held   1:20 (1500 race pace).
100 easy

My shoulder felt fine tis morning.  This was my best (and longest) set of scm 100s on 1:25.  Very encouraging given that it was very early and I was swimming solo.

Wednesday, June 18, 2014

Wednesday June 18, 2014

Missed yesterday's practice because of an early meeting, but I needed the recovery after Monday's double.  Swam in the main pool with Joe, Kelsy, Stacy, Sloan, Dave-o.  Whitney coached. My right shoulder is still sore at times, likely some combination of bursitis and tendinitis.  I led the lane again today: looking back at my blog entries from last summer it appears that this is happening much more often this year.  Nevertheless my times in practice are comparable.

Warm up:
8 x choose your distance @ 2:15; we alternated 100s and 150s
Main set:
3 x 400 @ 6:00, descend; went 5:43, 5:42, 5:38
3 x 200 IM with 1:00 rest; descended from 3:15 to 3:05 and managed to swim fly smooth without breaking stroke on 2 and 3
3 x 200 @ 3:00, descend; went 2:50, 2:46, 2:45 which was decent but not great

There was more but I had an early case.

Monday, June 16, 2014

Monday June 16, 2014

I swam a disappointing lcm practice this morning so I decide to swim a rare double, returning to UT for the noon practice which was scy.  I went over 8,000 total yards/meters which I have not done since 1978.  In the morning I shared a lane with Larry, Chris, Joe, Kristy, Stacy, Ben.

Warm up:
20 x 50 @ 1:00
Main set:
2 x (4 x 50, 3 x 50, 2 x 50, 1 x 50, 100 easy, 4 x 100, 3 x 100, 2 x 100, 1 x 100, 100 easy)
on :50, :45. :40, :35 and 1:30, 1:25, 1:20, 1:15.  Round two was assigned with fins.  I was leading the lane on round one but only made 7 of the 100s before failing.
1 x 400 pull, DPS

At noon the pool was set up short course, and I shared a lane with Marshall and Stan. Felt better in the water.

Warm up:
20 x 50 @ 1:00
Main set:
2 x (4 x 50, 3 x 50, 2 x 50, 1 x 50, 100 easy, 4 x 100, 3 x 100, 2 x 100, 1 x 100, 100 easy); round one on :50, :45, :40: :35 and 1:25, 1:20, 1:15, 1:10 (made them) and round two (with a buoy) on :45, :40, :35, :30 and 1:20, 1:15, 1:10, 1:05 (didn't make the 50 on :30, not sure if I made the 100 on 1:05).

My right shoulder has been a bit sore lately which is something new (in the past my left shoulder had given me trouble).  I am thinking that it may be inflamed from dry land work, but I plan to swim through it.

Sunday, June 15, 2014

Saturday June 14, 2014

Swam in the well with Ande and Dick, next to Larry, Ben, Andrea. Whitney coached.

Warm up:
8:00 swim/6:00 pull/4:00 kick
Main set:
5 x 5:00, 1:00 rest; descended from 6:22 to 5:52
4 x 400 pull--skipped these because I needed to start rounding

Friday, June 13, 2014

Fast Friday June 13, 2014

Swam at UT  in the main pool with Larry, Kristy, Ben, Jeff, Chris.  Whitney coached.
The pool was set up long course.  I was tired after yesterday's practice and hadn't slept well.
Warm up:
15 minutes choice
Main set, all fast:
1 x 800 @ 17:00, went 11:05 (5:35/5:30), a solid time---and I was leading the lane
2 x 400 @ 8:00, went 5:31 and 5:27
3 x 200 @ 5:00, went 2:43 (ouch), 2:39, 2:39
4 x 100 @ 3:00, held 1:15 (400 race pace)
5 x 50 @ 2:00, held :35

Thursday, June 12, 2014

Thursday June 12, 2014

Lifted Tuesday night. Skipped practice yesterday because I had swum seven  days in a row.  Swam at UT this morning in the main pool withDick, Larry, Joe, Chris, Tyrone, Ben.  Whitney coached.  The pool was set up long course.

Warm up:
800 total, a mix of drills
Main set:
2 x (4 x 50 @ 1:00, 100 easy, 4 x 100 @ 2:00, 100 easy, 4 x 200 @ 4:00, 100 easy);
swam behind Dick and Larry, went :36-:37/1:16-1:17/2:39, 2:37, 2:35, 2:33 on round one,
:34-:35/1:14, 1:13, 1:13, 1:12/2:37, 2:33 on round two (I had to leave before the last two 200s).
Felt strong on these and was significantly faster on the 200s than I was on Fast Friday.

Tuesday, June 10, 2014

Tuesday June 10, 2014

Thought about skipping practice today but swam anyway.  My right shoulder (which has never bothered me) was a bit sore, most likely due to bursitis.  Shared a lane with Larry, Joe, Sierra.

Warm up:
3 x 300
Main set:
4 x 200 @ 2:50; these were touch and go
4 x 50 fly as 4, 8, 16, or 32 strokes fast/easy
3 x 300 @ 2:50; pulled these (buoy only)
4 x 50 back
2 x 200 @ 2:50, felt better on these and went 2:44 and 2:47
4 x 50 breast
1 x 200 @ 2:50, went 2:49
4 x 50 free; skipped these because it was time for work

Monday, June 9, 2014

Monday June 9, 2014

Swam 3600 meters at Barton Springs yesterday with my former Nitro teammates Scott and David.  I wore a sleeveless wetsuit.  Usually I rest on Sunday, but I find that I have a better feel for the water on Monday if I swim.  This morning I shared a lane at YT with Larry, Kristy, Joe, Chris, Dick, Christine, Dave-o, Andrea, Nathan, Jeff.  I led our lane for three rounds of the main set (on the fourth round I swam the guys with paddles).

Warm up:
8 x choose your distance on 2:15; we chose 150s. I pulled the last four.
Main set:
6 x 100 @ 1:25; made these, holding 1:22-1:23
6 x 50 with :15 rest, odds fly kick, evens 12 strokes fly fast
6 x 100 @ 1:25, pull (buoy only); held 1:21-1:22
6 x 50 with :15 rest, same as above but back
6 x 100 @ 1:25; felt stronger on these and held 1:21-1:22
6 x 50 with :15 rest, same as above but breast
6 x 100 @ 1:25, pull; I went fourth and held 1:17-1:18
6 x 50 with :15 rest, same as above but free

4800 meters

Saturday, June 7, 2014

Saturday June 7, 2014

Swam at UT in the well (which was warm) with Larry, Kristy, Ben, and Joe.  Whitney coached.  Felt much better today having recovered from dry land Thursday night.  I led our lane for most of this.

Warm up:
400/300/200/100
Main set:
8 x 100 @ 1:15, held 1:10-1:11
8 x 25 fly @ :40
6 x 100 @ 1:15, held 1:09-1:10
6 x 25 back @ :40
4 x 100 @ 1:15, held 1:07-1:08
4 x 25 breast @ :40
2 x 100 @ 1:10, went 1:07/1:08
2 x 25 free @ :40
Pull set:
8 x 150 @ 2:05, descend 1-4 then hold same pace 5-8; descended to 1:45 and held that
Final set:
12 x 25 @ :30, odds fast free with one breath, evens kick on back

Friday, June 6, 2014

Fast Friday June 6, 2014

Lifted weights last night. As I indicated in a prior post I have ramped up my dryland program because I believe I need to get stronger if I want to swim faster.  I would like to break 5:00 in the 400 free at Zones next month.  But weight training has a tendency to slow me down in practice so it is a trade off.  Lifting the night before Fast Friday may not be ideal.

Shared a lane with Larry, Kristy, Robert (who is both younger and faster), Dave-o, Stacy.

Warm up:
20:00 "meet warm up" (choice)
Main set:
8 x pick your distance @ 8:00, active recovery after each.  I swam 200s and held 2:38-2:39 on the first six and 2:40 and 2:41 on the last two.

My goal was to hold 2:36, so I was disappointed with my performance when I finished.  But this is why I blog my workouts.  As it turns out  I maintained the same pace on this set last summer (we swam a total of 6 x 200 at that time), and I hadn't lifted the night before.

Thursday, June 5, 2014

Thursday June 5, 2014

Missed practice yesterday because of an early meeting.  Swam in the main pool at UT this morning with Larry, Christine, Ben.  Whitney coached.

Warm up:
2 x (150 drill/50 kick/150 swim/50 kick)
Main set:
1 x 800 negative split, broken :10 at the 400; I wasn't ready to go fast and spilt it 5:58/5:41.
4 x 50 with 4 breaths/50
1 x 600, broken :10 at the 300; I went 4:18/4:11
4 x 50 with 3 breaths
1 x 400, broken :10 at the 200;  I went 2:48/2:41
4 x 50 with 2 breaths (made them)
100 easy

Thre was a set of 8 x 100 but I had to leave early for another meeting.

Tuesday, June 3, 2014

Tuesday June 3, 2014

Lifted weights last night; I have adopted Dave Salo's approach to dry land training, incorporating stretching, endurance, strengthening, and core exercises.  Swam this morning at UT with Larry and Paul next to Jim, Ande, and Sierra.  We had all ten lanes of the main pool which was set up long course.  I definitely felt the effects of my dry land work out, primarily muscle fatigue.

Warm up:
8:00 free (a mix of swim, drill, and/or kick)
6:00 back
4:00 breast
2:00 fly
(about 1100 meters)
Main set:
5 x 200 choice fast @ 4:00: swam free and held 2:41
100 easy
5 x 100 kick fast with fins @ 2:00
100 easy
3 x 400 choice fast @ 8:00--did not see this one coming! Descended 5:36/5:33/5:27, a solid effort.

Monday, June 2, 2014

Monday June 2, 2014

Swam in the main pool at UT with Larry, Chris, Kristy, Christine, Dave-o, Nathan., and Tyrone.  Whitney coached.  I led the lane for most of the workout.

Warm up:
6 x 150
Main set:
2 x (8 x 100 @ 1:30, "aerobic"/2:00 rest/
1 x 400 fast)
Pulled the second set of 100s. Held 1:23s on the 100s. Went 5:28 and 5:23 on the 400s
2 x (4 x 100 @ 1:25/1:00 rest/1 x 200 fast)
Pulled the second round of 100s.  The 100s were touch and go.  Went 2:41 and 2:37 on the 200s.

4500 meters

Saturday, May 31, 2014

Saturday May 31, 2014

Lifted weights last night at Life Time.  Swam at UT this morning in the diving well with Larry, Dick, Chris, and Kristy.

Warm up:
4 x 200
Main set:
4 x 200 @ 2:45; descended from 2:30 to2:18
1 x 300, 40 total breaths
4 x 150 with fins @ 2:20 as 100 kick/50 free fast
1 x 300 free, drill/swim
4 x 100 @ 1:25; descended from 1:10 to 1:04
1 x 300 choice
4 x 50 @ 1:00 fast; held :31
100 easy
4 x 200 pull @ 2:45: descended from 2:24 to 2:12
100 easy

Friday, May 30, 2014

Fast Friday May 30, 2014

Swam at UT in the main pool with Ande, Jim, Danielle, Kristy.  Whitney coached.

Warm up:
15 minutes as 75 free/25 stroke
Main set:
20 x 200 @ 2:00, best average; went 1:18 on the first one, then held 1:16s,  improving to 1:15 toward the end.  Went 1:14 on the last one.  This was my best performance on this set.
Moved to the diving well for the next set.
20 x 50 @ 1:00, best average; held :32-:33

Thursday, May 29, 2014

Thursday May 29, 2014

Swam in the fast lane today with Ande, Chris, Paul, Larry, Christine, Sharon.  Whitney coached.  The pool was set up long course.

Warm up:
1100 total, mostly drills
Main set:
16 x 50 @ 1:00, odds 200 race pace (held :35), evens easy
1 x 800 pull, buoy only, negative split; went 11:02
16 x 50 @ 1:00 with fins, odds 100 race pace (held :32),  evens easy
1 x 800 pull, negative split; went 10:46 (5:29/5:17) , a practice PR!

Wednesday, May 28, 2014

Wednesday May 28, 2014

Swam at UT in the main pool with Dick, Larry, Joe, Sally, Kelsie, Stacy, Ben, Dave-o, and a few others.  Whitney coached.

Warm up:
7 minuets each swim/pull/fins (about 1200)
Main set:
5 x (3 x 100 @ 1:25/1 x 50 easy with five breaths--not so easy--@ 1:00/1 x 50 stroke fast @ 2:00); I went second behind Dick and went 1:19/1:21/1:23 on the 100s in each round.
Skipped the next set because I had to leave for work.

Tuesday, May 27, 2014

Tuesday May 27, 2014

Swam in the main pool at UT with Joe, Christine, Ben, Tyrone, and a few others.  The pool was set up long course.  Really tried to focus on maintaining perfect technique on the free repeats.

Warm up:
400 free breathing 2,3,4,5 by 100
200 IM drill
400 pull, same breathing pattern
Main set:
1 x 400 @ 6:00, went 5:50
4 x 100 IM, :20 rest, last one fast (went 1:29)
1 x 400 @ 6:00, went 5:50
4 x 100 reverse IM, :20 rest, last one fast (went 1:29)
1 x 400 @ 6:00, went 5:32
100 easy
1 x 800 IM with fins; cruised this
4 x 200 pull, #1 with 6 breaths/50, #2 with five breaths/50, #3 with four breaths/50 (made them), #4 fast (went 2:37)


Monday, May 26, 2014

Monday May 26, 2014

Swam at UT in the main pool which we shared with the men's team.  Whitney coached.  The pool was set up long course. Shared a lane with Larry, Kristy, Joe, Colin, Tyrone, Nancy, Tyrone, and a few others.  I led most of the practice.  With twelve swimmers in the land it was a bit turbulent.  My pace is still off by about :02/100.

Warm up:
900 as 3 x (200 free drill/100 stroke KRLS)
Main set:
6 x 200 @ 3:05, #6 fast; held 2:50, went 2:38 on the last one
4 x 50 IM order, swim/drill
6 x 150 @ 2:20; held 2:05, went 1:58 on the last one
4 x 50 IM order
6 x 100 @ 1:35; held 1:21-1:22, went 1:17 on the last one
100 easy
12 x 50 with fins @ 1:00 as fast kick/easy swim with 3 breaths/fast swim/easy kick

Reading David Salo's book on dryland training for swimmers; I plan to begin following his program twice weekly.

Saturday, May 24, 2014

Saturday May 24, 2014

Swam at UT in the diving well with Dick, Kristy, and Ben. Whitney coached.

Warm up:
40 x 25
Main set:
10 x ? @ 1:25, alternated 125s (made them) and 100s
10 x ? @ 1:20, held 1:12 and felt smooth
10 x ? @ 1:15, held 1:11
10 x ? @ 1:10, swam 2 x 100s/1 x 75

Friday, May 23, 2014

Fast Friday May 23, 2014

After a full week of long course workouts I was a bit broken down today.  Swam in the main pool at UT with Dick, Kristy, and Ben.

Warm up:
15 minute swim, :30 easy, :30 strong...2:30 easy, 2:30 strong
Main set:
3 x (400 @ 8:00/200 @ 5:00/100 @ 3:00/50 @ 2:00/150 easy)
Went 5:28, 2:39, 1:14, :34 on round one, 5:24, 2:36, 1:15, :35 on round two, and 5:31 (ouch), 1:15 (missed the 200 because of a page), and :34 on round three.

Thursday, May 22, 2014

Thursday May 22, 2014

Swam at UT in the main pool with Joe, Ben, Tyrone, Mary, Colin.  Whitney coached. I led our lane.

Warm up:
20 x 50 @ 1:00, a mix of swim, pull, kick
Main set:
3 x (400/309/200/100) @ 1:30 base with a 50 choice @ 1:00 after each repeat; round two was pull.  Held 1:25 pace or better.  I went 5:41, 4:16, 2:49, 1:22 on round one and 5:39, 4:12, 2:46, and 1:17 on round three.

Wednesday, May 21, 2014

Wednesday May 21, 2014

Swam Monday but missed yesterday because of a meeting.  This morning I swam at UT in the main pool with Dick, Joe, Sharon, Alan, Nathan.  Whitney coached.  The pool was set up long course with ten lanes.

Warm up:
4 x 500 meter snakes (free, IM, pull, fins)
12 x 50 @ 1:00 stroke/free
Main set:
16 x 100 @ 1:30, every 4th fast; averaged 1:22-1:23 and 1:19.  Not great but it is early in ling course season.  I need to be holding 1:20 or better.
8 x 50 @ 1:00 stroke/free

Tuesday, May 20, 2014

Fast Friday May 16, 2014

Swam at UT in the main pool (which was set up long course) with Julie, Ben, and Sierra.  Whitney coached.

Warm up:
1200
Main set:
200 fast from a dive, in heats, went 2:36 and felt smooth
8 x 100 @ 2:00, holding 1/2 of the 200 pace - :02; held 1:16
100 fast from a dive, in heats; went 1:13
16 x 50 @ 1:00, odds 1/2 of the 100 pace - :01, evens easy with five breaths
800 pull, broken :30 at the 400, negative split; went 5:40/5:28

Catching up

It has been awhile since I last posted, but this week as I was trying to assess my performance in practice relative to past years I remembered why I began blogging my workouts in the first place.  My goal when I returned to competition a decade ago was simply to qualify for USMS Nationals.  After achieving that, I set my sights higher and decided to try for a medal at Nationals.  At the time a national age group top ten swim seemed hopelessly out of reach, but I thought that it might be possible if after attaining the right level of fitness I trained hard enough and consistently enough to slow down less than my cohorts (who back then were significantly faster than me) as we all aged up.  In 2013, after ten years in Masters swimming, I had a total of three top ten swims: 800 free (lcm and scm) and 1500 free (scm).  An scy top ten swim has eluded me thus far, but my 1000 from Zones in April is currently the eighth fastest in my age group.  Ironically the 1650, which was a much better swim (my time of 19:37.32 was a Masters pr and crushed my tech suit time of 19:55.13 from 2010), is ranked fourteenth.

Tuesday, March 25, 2014

Tuesday March 25, 2014

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

Warm up:
1000
Main set:
5 x 100 @ 1:20, held 1:12
Vertical kicking
50 easy
5 x 100 @ 1:20, held 1:09
Vertical kicking
50 easy
5 x 100 @ 1:20, held 1:08
Vertical kicking
100 easy

2700

Sleeping in tomorrow, relatively speaking, and swimming a meet warm up from 6-6:30.

Monday, March 24, 2014

Monday March 24, 2014

Swam at UT in the main pool (configured for NCAA championships later this week) with Ben, David, Andrea, Jared.  Whitney coached.  Practices will be at 5 am this week because of NCAAs.  Plan to swim 3,000 today, tomorrow, and Wednesday, then sleep in Thursday and Friday in preparation for Zones.

Warm up:
900
Main set:
12 x 75 @ 1:15 as 25 easy/25 fast/25 easy
10 x 100 @ 1:15; led the lane and averaged 1:11 (1650 race pace)
8 x 50 @ 1:00 as 25 fast/25 easy; swam 4 of these and held :33, then swam an easy 100.

3200


Saturday, March 22, 2014

Saturday March 22, 2014

Swam at UT in the main pool with Jeff, Max, Kristy, Katy, Paul, and Joe.

Warm up:
1250 (50s alt with 75s @
1:00)
Main set:
Assigned 30 x 100 on descending intervals; I swam 18 as I am tapering--10 @ 1:30, 8 @ 1:25, no additional rest.  Held 1:08-1:09 (1000 race pace) and felt strong.
100 easy

3150


Friday March 21, 2014

Swam at UT with Ben, Chris, David.  Whitney coached.

Warm up:
1000
Main set:
Broken 500, in pairs, :15 rest at the 100. Split it evenly and went 5:40. Felt a bit tight.  With a shave I should drop :07 (2%).
200 easy
Broken 200, in pairs, :10 rest at the 50. Split :30/:31/:31/:32 and want 2:04.  Felt better on this.
100 easy

2000

Thursday, March 20, 2014

Thursday March 20, 2014

Began tapering for Zones yesterday and swam 3400.  Shared a lane in the main pool at UT with Ben, Larry, Ned.  Whitney coached.

Warm up:
900
Main set:
60 x 25 @ :20; 1-20 kick with fins, 21-40 swim (held :16), 41-60 kick with fins
100 easy
5 x 100 @ 2:00, went 1:06, 1:04, 1:04, 1:04, 1:05

3000

Monday, March 17, 2014

Monday March 17, 2014

Swam at UT in the main pool with Larry, Ben, Chris, David.  Whitney coached.

Warm up:
3 x 300
Main set:
20 x 25 @ :20
16 x 50 @ :40
12 x 100 @ 1:15; swam 10 of these and held 1:09-1:11.
8 x 200--skipped these because it was time to go to work, and I am beginning to taper regardless

3400

Sunday, March 16, 2014

Saturday March 15, 2014

Missed yesterday's practice but swam this morning in the main pool with Dick, Larry, Chris, Jeff, and Sharon.  Whitney coached.

Warm up:
1200
Main set:
4 x (10 x 100 @ 1:15), 1-2:00 rest between rounds.  Pulled round three (buoy only).  Led the lane for round one, holding 1:13.  Felt better on the other rounds, holding 1:10-1:11 on round two and 1:08 on round four (swimming behind Dick, Jeff, and Chris).

Friday, March 14, 2014

Thursday March 13, 2014

Swam at UT in the diving well with Larry, Ben, and Christina.  Whitney coached.

Warm up:
1200
Main set:
3 x (10 x 100 @ 1:20/1 x 100 fast, off the blocks in heats in the main pool/100 easy); pulled round 2 and half of round three (buoy only).  Averaged 1:10-1:11 on the three sets of 10 x 100.  Went 1:00, :59, and :59 high on the fast 100s, which was faster than I have held in the past on sets of 100s on 5:00..

Tuesday, March 11, 2014

Tuesday March 11, 2014

Swam at UT in the diving well this morning with Larry, Joe, Sharon.  Whitney coached.  I was not expecting much today because my last couple practices have been mediocre and the water was warm.

Warm up:
1200
Main set:
4 x (8 x 25 stroke, IM order by round, @ :40/1 x 500 @ 7:40); swam three rounds and descended the 500s 6:12, 5:58, and 5:47--a practice PB!

Friday, March 7, 2014

Thursday March 6, 2014

Tuesday's practice was cancelled due to weather.  Yesterday was an IM workout with an emphasis on fly.  Swam at UT this morning in the main pool with Larry, Jeff, Ben, Katy.  Whitney coached,

Warm up:
1000, a mix of drills
8 x 100 @ 2:00, best average.  Led the lane and hel 1:06
Vertical kicking
100 easy
8 x 100 @ 2:00, best average, pull.  Went third and held 1:03, went 1:01 on the last one.
Vertical kicking
100 easy

Skipped the third round because it was time to go to work.

Tuesday, March 4, 2014

Monday March 3, 2014

Missed Saturday's practice because of a conference in Dallas, but I swam 4,000 yards at Barton Springs on Sunday with David. We wore wetsuits and maintained an aerobic pace.  This morning I shared a lane at UT with Larry, Ben, Jeff, and Dick. Whitney coached.  The pool was set up with an eight lane 25 yard couse in the center with a bulkhead on either end and double lane lines for the Big 12 and NCAAs.

Warm up:
2 x (200 swim/150 pull/100 kick/50 with two breaths)
Main set:
500/400/300/200/100, from 70% to 100% effort, :30 rest after each.  Led the lane and felt very strong. Went 6:08, 4:45, 3:28, 2:26, 1:06
500 dolphin kick with fins
100/200/300/400/500 pull with a buoy, from 70% to 100% effort, :30 rest after each.  Led the lane until the 500 then went second behind Larry.  Held a 1:10 pace through the 400 and then went 5:43 on the 500, a practice PB.
500 dolphin kick with fins

Sunday, March 2, 2014

Thursday February 27, 2014

Swam at UT in the main pool with Larry, Ben, Sharon, Andrea.  Whitney coached.

Warm up:
200 free
100 drill
200 free
100 drill
200 free
Main set:
10 x 100 @ 1:15; led the lane and held 1:10s
8 x 25, no breaths
10 x 100 @ 1:15, pull.  We swam every third on 1:10 and made them.
8 x 25 underwater with fins, no breaths
10 x 100, alternating 1:10 and 1:15; made the first six, then I let Larry and Ben lead and finished the set
8 x 50 @ 1:00, alternating 200 race pace and aerobic with three breaths

Monday, February 24, 2014

Monday February 24, 2014

Swam at UT in the main pool with Larry, Ben, Sloan, Sharon. Whitney coached.

Warm up:
300 finger tip drill
100 fly (kick, RA, LA)
300 catch up drill with a board
100 back (kick, RA, LA)
300 pull
100 breast (kick, RA, LA)
Main set:
6 x choose your distance @ 2:00; did 150s and held 1:48
Vertical kick, 6 x (:30 on/:15 off)
5 x choose your distance @ 1:50, alternated 150s and 125s and averaged 1:44 on the 150s
Vertical kick, 5 x (:30 on/:15 off)
4 x choose your distance @ 1:40, did 125s and held 1:28
Vertical kick, 4 x (:30 on/:25 off)
3 x choose your distance @ 1:30, did 125s
Vertical kick, 3 x :(30 on/:25 off)
20 x 25 @ :20, choice

Saturday, February 22, 2014

Fast Friday February 21, 2014

Swam at UT in the main pool with Larry, Ben, and Chris.  Practice began at 5 am because of the UIL state meet.  Chris coached, but Whitney had written the workout.

Warm up:
20 minutes, choice
Main set:
8 x choose your distance, fast, @ 8:00 with active recovery.  Swam 200s, leading my lane, and held 2:16.  I had hoped to hold 2:15s, but this was a solid effort considering the early hour and the sets of 400s on Wednesday and Thursday.

Next meet will be Zones at the Woodlands.  Hoping to beat my tech suit time in the 1000 and break 11:30.

Thursday, February 20, 2014

Thursday February 20, 2014

Swam at UT in the main pool with Larry, Jeff, Sharon, and Jared.  Chris coached.
The pool was set up as an eight lane 25 yard course centered between two bulkheads with double lane lines.

Warm up:
800
Main set:
2 x (5 x 400) as descend 1-3 @ 5:30, then 8 x 50 on a challenging interval (37.5), then 400 kick with fins recovery.
Went 5:03/4:53/4:42 on round one.  Pulled round two and went 4:56/4:42/4:30.

Wednesday, February 19, 2014

Wednesday February 19, 2014

Missed Fast Friday because of a mandatory conference at work, but I swam Saturday, Monday, and Tuesday.  This morning I swam at UT in the well with Larry and Ben.  Chris coached.

Warm up:
4 x 100
4 x 75
4 x 50
4 x 25
Main set:
4 x (400 free/1:00 rest/200 IM/1:09 rest); we descended the 400s (5:00, 4:52, 4:45, 4:37) and cruised the 200s, which wasn't how the set was written.
Left for work after this, but I was very happy with the 400s.

Friday, February 14, 2014

Break out

Swimmers know that there is a huge difference between finishing a set by just making the intervals and owning a set.  I honestly was not expecting to own the main set yesterday, 3,000 yards on a 1:15 base with no additional rest.  But that is exactly what happened.

Shared the second fastest lane with Paul, Larry, Sierra, and Sharon.

Warm up:
500 as 75 free/25 non free
Main set, 1:15 base, no additional rest:
1 x 100, 75%
2 x 200, 80%
3 x 300, 85%
4 x 400, 90%
Held 2:23, 3:35, and 4:45, respectively.  My elapsed time for the set, 27:15, was actually faster than my postal 3K in December.

Wednesday, February 12, 2014

Tuesday February 11, 2014

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

Warm up:
100 free
100 fly KRLS
200 free
100 back KRLS
300 free
100 breast KRLS
Main set:
Round 1 (:25 base/25)
4 x 100 as 25 free/25 fly
3 x 75 as 25 fly/25 free/25 fly
2 x 50 as 25 fly/25 free
25 fly
50 easy
Round 2 back
Round 3 breast
Left after round 3 for work.

Monday, February 10, 2014

Monday February 10, 2014

Swam in the diving well with Ben, Chris, Mike, Jeff.  Whitney coached.  On Mondays we start at 0500.

Warm up:
300 free drill, 200 IM drill/swim, 100 kick, twice through
Main set:
4 x 400, 1:00 vertical kick and 1:00 rest after each, as 100 fast/300 aerobic, 200 fast/200 aerobic, 300 fast/100 aerobic, 400 fast.  Held 1:10 pace/100 on the fast ones, went 4:40 on the 4th 400
4 x 100 @ 1:40 as 25 fast, 75 easy, 25 easy/25 fast/50 easy, etc
4 x 400 pull as before; held 1:07-1:08 pace/100 on the fast repeats and went 4:30 on the 4th 400
100 easy

Sunday, February 9, 2014

Saturday February 8, 2014

Swam at UT in the main pool with Larry, Dick, Ben, Sharon.  Whitney coached.

Warm up:
1000 as 125 free/25 stroke/50 kick
Main set:
16 x 150 @ 2:00, 1-8 @ 1650 pace (held 1:47), 9-16 @ 1000 pace (held 1:43, went 1:40 on the last one)
16 x 50 @ 1:15 as #1 fast free, #2 easy, #3 fast stroke, #4 easy.  Held :31 for free and :33 for fly
1 x 800 pull, build by 200; split it 2:30, 2:26, 2:21, 2:20
100 easy

Thursday, February 6, 2014

Thursday February 6, 2014

Swam at UT in the main pool with Larry, Jared, Brad, Joe, and Sierra.  Whitney coached.

Warm up:
400 finger tip
100 scull
400 catch up
100 kick
Main set:
40 x 50 @ :40 as #1-7 @ 80%/#8 fast
100 easy
Couldn't stay for the next set, one of my favorites, unfortunately (20 x 100 @ 1:20).

Wednesday, February 5, 2014

Wednesday February 5, 2014

Swam at UT in the main pool with Larry, Dick, Dave, Mike.  Whitney coached.

Warmup:
3 x 100 as 75 free/25 stroke IM order
300 pull
3 x 100 as before
Main set:
40 x 25 @ :25 as fly/fly/back/fly/back/breast/fly/back/breast/free
12 x 75 @ 1:15 with fins; 1-4 kick, 5-8 breathing 3-2-1 by 25, 9-12 breath control as before
40 x 25 @ 25 as before
Final set:
3 x (3 x 50, 3 total breaths/50;  1 x 25 from a dive, 1 x 25 easy

Tuesday, February 4, 2014

Tuesday February 4, 2014

Swam at UT in the main pool with Jared, Sharon, and Lindsey.  Whitney coached.

Warm up:
4 x (75 free/100 IM drill/kick/technique/strong by round/75 free)
Main set:
40 x 50 @ 1:00, 1-15 free best average, 16-25 kick best average, 26-40 non free (swam back) best average.
Held :31 on the free and :37 on the back (which were actually all legal).
Couldn't stay for the 100s on 2:00.

Monday, February 3, 2014

Monday February 3, 2014

Swam at UT in the diving well this morning with Larry, Ben, and Mike.

Warm up:
2 x (200 every 4th 25 fly/150 every 3rd back/100 every other breast/50 kick)
Main set:
4 x 150 @ 2:05, last 25 fly
2:00 vertical kick
4 x 125 @ 1:45, last 25 back
2:00 vertical kick
4 x 100 @ 1:25, last 25 breast
2:00 vertical kick
4 x 50 @ :40, descended from :35 to :31
2:00 vertical kick
4 x 25 fast from a dive
100 easy
1 x 900 pull, broken :10 at the 300, went 3:39, 3:35, 3:25
8 x 50 breathing 5/1/4/1/3/1/2/1 by 50

On Saturday I swam in the main pool with Dick. Jeff, Mike, Sharon, and Andrea.

Warm up:
8 x 125
Main set:
20 x 50, 1-4 @ :37.5, 5 easy @ 1:00
1000 pull as 400 free/200 breast/400 free
10 x 100, 1-4 @ 1:15, 5 easy @ 2:00; held 1:07 on 6-9
Skipped the final 1000 with fins because I was on call

Friday, January 31, 2014

Fast Friday January 31, 2014

Swam at UT in the main pool with Larry, David, and Ben.

Warmup:
8 x (100 @ 1:30, 1 x 25 @ :30 with 0-1 breath, 1 x 25 with six stroke fast)
Main set:
3 x (5 x 100 @ 2:00, best average/4 x 50 kick @ 1:15, best average/fast swim from a dive in heats/100 easy); averaged 1:05 in round one, 1:04 in round two, and 1:06 in round three.  Went :27 for a fast 50 in round one, :58 for a fast 100 in round two (touched out by Larry), and 2:11 for a fast 200 in round three (1:04/1:07).  The 100 and the 200 both felt smooth.

3900

Thursday, January 30, 2014

Thursday January 30, 2014

Swam at UT in the main pool with Larry, Chris, and Jeff.

Warm up:
1000 (a mix of drills)
Main set:
8 x 75 @ :55
8 x 25 fly
6 x 75 @ :55
6 x 25 back
4 x 75 @ :55
4 x 25 breast
100 easy
20 x 75 @ :55 with fins or buoy; pulled eight of them before I had to leave

Wednesday, January 29, 2014

Wednesday January 29, 2014

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

Warm up:
4 x 200 (150 free/50 IM)
40 x 25 @ 20, 8 fly, 8 back, 8 breast, 8 free, 8 non free. We were allowed to sit a few out to make the interval.
Drop out 50s starting at 1:00; made it through :32
40 x 25 @ 20, 10 of each stroke, :40 rest after every 10th 25
Drop out 50s starting at 1:00 again but taking :02 off the interval with each 50; made I through :32 again


Tuesday, January 28, 2014

Postal notes

It has been several weeks since I last posted; I blame work, a bout of influenza, and a loss of focus, at least in the pool.  But I am back blogging again and have regained my focus.  I missed six days of training over Christmas but managed to swim the New Year's Day workout of 14 x 500, descending to 5:52 (with a buoy).  The flu (minus a fever, thanks to my vaccination status) hurt my endurance significantly, which was particularly noticeable on fly repeats.  So it was with some reluctance that I decided to swim the one hour postal on Sunday.  We had been swimming 1000 and 500 repeats in practice at one hour postal pace (1:15/100).  None of these repeats felt as comfortable as I would have liked given that my goal for the swim was 4800 yards.  So I decided to shave for the event, anticipating a 2% time drop based on my reading and past experience (although I had never shaved without a taper).  As it turns out, I swam 4785, more than 200 yards further than I had swum in 2007.  My first two 1000s were 12:16 and 12:22, roughly 2% faster than the pace I held in practice.  And my time at the 3000 (37:13) was actually :06 faster than my postal 3K in December.  The final 2000 yards were uncomfortable, but I was able to hang on to a 1:16 pace.  This should be good enough for a top ten finish in my age group.

I was tired yesterday so I slept in.  This morning I swam with Jared and Sharon in the main pool at UT.  Whitney coached.  Attendance was light due to the weather.

Warm up:
3 x 300
Main set:
3 x (25 fly, 50 fly/back, 75 fly/back/breast, 25 base; 100 IM strong), then
after round 1, 4 x 100 @ 1:15; after round 2, 4 x 200 pull @ 2:30; and after round 3, 4 x 300 @ 3:45.
Held 3:36 on the 300s, my best effort on that interval since 1978.
2 x  25 breast, 4 x 25 fly, 6 x 25 back, 8 x 25 free, all on :20
6 x 25 no breath