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