Wednesday, July 16, 2014

Trust your taper

Felt much better today in the water.  Shared a lane with Dick and Tyrone. Whitney coached.

Warm up:
900 as 100 free/50 non free/100 free/50 kick
Main set:
Assigned 25 x 100 @ 2:00; I swam 12, 1-4 as 50 strong/50 easy (averaged :38/1:23), 5 fast (1:17), 6-9 as 50 strong/50 easy (averaged :36/1:18), 10 fast (1:12!), 11-14 as 50 strong/50 easy (1:18s again)
200 easy

2300 meters

Felt very strong and smooth on 6-12 swimming :05 behind Dick.

Tuesday, July 15, 2014

Tuesday July 15, 2014

Not a great practice for me today, but I swam strong yesterday morning and then was on my feet quite a bit at work doing five cases.  Shared a lane with Larry, Joe, Tyrone.  Whitney coached. I felt tight, sore, and sluggish.

Warm up:
8 x choose your distance on 2:15; we alternated 100s and 150s
Main set:
4 x 50 @ 1:10, descend. These were supposed to be worst stroke but I swam free, held :38s
1 x 400 @ 75%, went 5:47
4 x 100 @ 2:00, descend.  I swam free again and descended from 1:21 to 1:17.  Didn't feel great on these.
2 x 400 @ 80%. I used this as a swim down.  The rule for tapers is to rest more, not less, when your times are off.

2400

The preliminary 2014 scy top ten times were posted; my 1000 time (which was a mediocre swim for me) fell out of the top ten because of a couple of late submissions.  Had I been under 11:40 as planned I would have had my first scy top ten time.  Such is life.

As I indicated, yesterday was a good practice, so I am not worried about my taper. I shared a lane with Larry, Dick, Kristy, Tyrone. Whitney coached.

Warm up:
1000?
Main set:
4 x (3 x 100 @ 1:25/4 x 50 as 8, 10, 12 stroke fast on 1-3 then easy on 4); swam 3 rounds, leading on the first one.  Averaged 1:21, 1:18-1:19, 1:17-1:18 by round and felt strong.
200 easy

2700

Sunday, July 13, 2014

Sunday July 13, 2014

Swam at UT yesterday in the main pool with Larry and Kristy.  Whitney coached.  I was feeling a bit tight and not quite as fast as I felt on Friday.

Warm up:
3 x (1 x 50 @ 1:00, 1 x 150 @ 2:10, 1 x 200 @ 3:20)
Main set:
2 x (4 x 200 IM as 25 stroke fast, 25 easy free/4 x 50 pull, 3 breaths/1 x 100 kick fast/1 x 100 easy); I swam one round then went 4 x 50 @ 1:00, 400 race pace, followed by 200 easy.  Held :37s on the 50s.

2800

This morning I swam in the outdoor 25 meter pool at Life Time; the water was warm but manageable.

Warm up:
600 free/400 pull
Main set:
8 x 100 @ 1:30; held 1:18 and felt strong
100 easy
8 x 50 @ 1:00; held :35-:36 (400 race pace)
200 easy

2500 meters

Friday, July 11, 2014

Fast Friday July 11, 2014

Shared a lane in the main pool at UT with David and Alan.  Whitney coached.  The pool was set up as an eight lane 50 meter course with touch pads for a meet.

Warm up:
1200 out of the assigned 1500
Main set:
8 x 50, 100, 200, or 400 on 6:00. I swam 5 x 200 with 100 active recovery after each and went 2:39, 2:38, 2:37, 2:35, and 2:33, my best set yet.  Felt strong and smooth.
200 easy

2900

Thursday, July 10, 2014

Thursday July 10, 2014

This was day 2 of my Zones taper.  My shoulder is feeling better each day.  I shared a lane withLarry, Tyrone, Christine, Dick, Ben.  Whitney coached.

Warm up:
4 x 300, a mix of swim, pull, drills, and kicking
Main set:
3 x (4 x 100 @ 1:25/4 x 50 @ 1:00, 12 strokes fast/1 x 400 with fins, 32 strokes or less); went second on round one and held 1:20s, then led the lane on round two and held 1:19.  Felt strong and smooth on these.  I skipped round three and swam an easy 200.

3000

Wednesday, July 9, 2014

Wednesday July 9, 2014

I have begun my Zones taper.  I rested yesterday (I had to go to work early anyway) and swam this morning in the main pool at UT with Larry, Tyrone, Dick, Sloan, Sharon.

Warm up:
900 as 200 free/100 IM; swam one arm fly
Main set:
4 x (4 x 50 kick/4 x 50 stroke/1 x 400), descending the 400s by round.  I swam three rounds,  I pulled the first two 400s, then swam the third one and went 5:21 (2:40/2:41) and felt strong.  I led the lane on the third 400.
300 easy

3500

My right shoulder is still a bit sore; the discomfort is in the deltoid, not the rotator cuff. I am not noticing any effect on strength.  It should continue to improve as I am not lifting right now.

Monday, July 7, 2014

Monday July 7, 2014

Swam at UT with Larry, Kristy, Sharon, Chris, Andrea, Christine.  Whitney coached.  I am beginning my taper for Zones.

Warm up:
15:00 as 75 free, minimal bubbles/25 fast, dove in late and went about 600
Main set (I led my lane):
8 x 100 @ 1:30, held 1:25
1 x 200 IM, drill/swim
6 x 100 @ 1:30, held 1:22
1 x 400 IM, drill/swim
4 x 100 @ 1:30, held 1:20
100 easy
Pull set:
4 x 400; did two of these then swam an easy 100

4000

Sunday, July 6, 2014

5K Postal PR

Swam a PR of 1:12:24.51 in the 5K Postal today, obliterating my previous best of 1:14:15.95.  I was shaved but unrested, having worked out every day except Wednesday last week and lifting on Monday evening.  I warmed up at Life Time in the indoor 25 meter pool about 1 1/2 hours before; my warm up consisted of a 400 swim, 200 pull, 4 x 50 pace, and 4 x 100 pace. After warm up I had an EFS shot and some Gatorade.  My 5K felt strong and smooth.  I averaged 1:27/100, splitting the race evenly (36:08/36:16).  I didn't suffer any cramps and really wasn't particularly sore afterwards.  I am feeling confident now going into my taper for Zones.  I need to give a big shout out to my coach at Longhorn, Whitney Hedgepeth, and my teammates who push me on a daily basis.