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