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.