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