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.