4 X 150 2:45
8 X 50 1:00
50's: 1-4--long and smooth
5-8-- descend to fast
3 X 200 3:30
8 X 50 kick 1:20
#5-8: 25 fast/25 easy
1 x 100 swim
6 X 50 1:15
Choice--build each swim
1 X 50 blocks @ 100 %
5 X 50 easy swim down
Shared a lane at the Texas Swim Center with Mike V., Larry, Ben, Chris, Sharon, and Jeff. The pool was set up long course as it will be for the rest of the summer. I have a cold but am swimming through it.
400/300/200/100, mixed swim, pull, kick, drill
Main set, 3 x the following:
10 x 50 @ :45; held :39-:40, no sweat
5 x 100 @ 1:30; held 1:20
There was another set with fins but I left for work.
Placed 2nd in my age group out of 25. 2.4 miles in the river in Charleston in 42.38. Pleased with the swim. I am not used to getting hit and run into during the start but once I got into pace it wasn't too bad.
After the drive home I proceeded to do a leg workout that I am still feeling today.
Today's workout was tough. Need an easy day tomorrow.
4x200@3:20 free w/paddles & bouy holding 3:05's
3x200@3:20 free w/paddles & bouy as 100 fast/100 easy
2x200@3:20 free w/paddles & bouy as 50 easy/100 fast/50 easy
1x200@3:20 free w/paddles & bouy as 100 easy/100 fast
6x50@1:00 free catchup drill
Total 3500 meters
We did a rare masters Sunday practice this morning. I was pretty tired from a long week and yesterday's workout.
600 free done as 75 free, 25 back
12x50 on 1min done as 25 streamline kick, 25 overkick
8x100 with snorkel on 2mins told to hold 1:05 or faster
10x50 catchup drill on 1min
4x50 afap from the blocks on 2mins
i swam the 8x100s with a snorkel and held 1:05 until the last one where I took it off and went 1:03. I was hurting but I was really happy with the times. The guy in the lane next to me went out hard and died after number 3 but it pushed me and got me into a rhythm. On the 4x50 afap we did not get any times called out but I did 1 and 3 free, 2 back and 4 fly. I was hurting pretty good on the last 50 fly.
9 of us went to breakfast after practice which was fun. I ate a huge breakfast!
By way of (re-)introduction, I am a 57 year old cardiologist and Masters swimmer living in Austin, TX. I was the slowest swimmer on my high school team as a freshman and never qualified for state. I walked on to my college team because it didn't occur to me that I couldn't and made the travel squad because the interim head coach liked my heart and overlooked my lack of talent. My last college race was a disappointment; I split it poorly and failed to qualify for Easterns. I trained well that summer but reluctantly decided to retire from competitive swimming in the fall of my junior year to concentrate on my pre med studies.
I joined USMS a quarter of a century later and have been blogging my workouts (along with the occasional social and political commentary) on Blogger ("Swimming with a piano on my back"). I currently train at the Texas Swim Center with Longhorn Masters, coached by Olympian and USMS Coach of the Year Whitney Hedgepeth. I have achieved many of the goals I set for myself in Masters swimming, but a top ten time in short course yards has continued to elude me. This is my journey.
Saturday May 30, 2015
I shared a lane with Jim, Ande, Dick, Larry, and Chris. Four All-Americans, an Ironman champion, and a walk on. The pool was set up long course.
4 x 250
4 x 400 @ 5:40, went 5:35, 5:30, 5:28, 5:32
50 fast from a dive/150 easy
4 x 200 @ 2:50, held 2:40
50 fast from a dive, went :31.9/150 easy
4 x 100 @ 1:25
50 fast from a dive, went :32/150 easy
4 x 100 pull as 50 @ 400 race pace (:37)/50 with six breaths
Next meet--Pacific Masters LCM Championships in San Jose,CA on July 25-26. I was not able to make either Zones or Nationals work with my schedule.
10 x 25 fr on 1:00 hypoxic
20 x 25 on 1:00 alternate fr / br, snorkel
70 x 25 various with fins
about 1500m yesterday
LCM meet on June 6:
50 fr, br, and bk
Swim/SCY/Solo @ Pitt
8 x 25 shooters w/fins @ :40
5 x VK done as: :15 fast w/med ball + :45 EZ
20 x 25 breast w/fins @ 100 pace @ :45
10 x 25 backstroke kick @ 100 pace @ :45
-- 16 high-17 flat
1 x 100 EZ
4 x 50 free w/paddles @ 1:00
1 x 50 EZ @ 2:00
R1 = descend 1-4 to 100 pace, R2 = 200 pace
extra 50 EZ at end
6 x 25 w/chute, paddles & fins
Power Yoga, 60 minutes
Because I didn't have to coach, I was able to go to the hour of power yoga on Friday from 6-7 pm. We spent a lot of time on the series the Stewart mentioned in his blog. And, thankfully, it wasn't as ghastly hot as the last time I was at that studio.
Swim/LCM/Solo @ Lebo
20 x 50 w/fins @ 1:00
-- alternate 2 DPS free w/paddles & 2 kicks @ 200 pace (dolphin or flutter)
-- my kicks were faster than my swims, a haha
10 x 50, no interval (I was dodging a slow lap swimmer on these)
odds = SDK to 20 m + cruise
evens = breast
4 x (50 fly w/fins @ 100 pace + 50 EZ)
Total: 2600 meters
I went to the hour of adult swim at Lebo from 11-12. It seemed like a much better time that the 5:00 am that Water Rat goes to. I like adult swim with no kids around at all. It seems peaceful, and it was nice to swim outside. I'll probably go tomorrow at this time too. I was able to do some 50 flys without too much finger pain. I only looked at the time on one of them, and it seemed slow. But I haven't done any fly in weeks. Off now to shop and get ready for a dinner party.
My flog says I've been to yoga four times this week. I'm hopping to go tomorrow too after Lil Fort's game.
There is a Senior Circuit meet at our pool this weekend so there was no masters practice today. Three of us had arranged to swim outdoor with DAM at the SMU 50m outdoor pool. Unfortunately the weather conspired against us. We decided to head back to Rockwall and lift and do drylands instead. When we got to the pool Tom said we could take one of his kids lanes so the three of us swam LCM at our pool for about 90 mins. We did the kids workout. The older kids were working on 400IMs whereas the younger kids were doing a lot more tempo and kick. We did the smaller kids workout. It was a lot of fun.
3x200 done as swim, kick, drill, swim by 50 on 3:30
5x(100 on 2mins, 50 streamline kick on 1min, 50 back on 1min) all fast
12x50 10 kick catchup on 1min
10x50 done as 25 fly kick, 25 fly
10x50 on 1:15 at 400 race pace
10x50 kick on 1min
I was not really warmed up on the first main set but went 1:05-1:07s on the 100 fast, 45 on the streamline kick on my back and 35s on the 50s back. There was a lot of kick here today and the fly kick actually felt good. Between sets the kids were shown a video by Neil Walker breaking down the fly and emphasizing the double kick. We tried working on this. It was good to see a bend knee kick on the video on the second kick. I worked on this and my underwaters felt much stronger. The 50s at 400 pace I was holding 32s to my feet.
Today's yoga was pretty cool. We worked on the Suryanamaskara B series which was flow based and we probably took 10 minutes getting the routine followed by 10 minutes with our yoga instructor saying inhale, exhale as we moved through the series and then 10 minutes of doing the series ourselves based on our own breathing.
We have practice tomorrow due to the official masters practice being canceled today. Should be fun!
Being lazy and not feeling creative, I stole a few sets from Swimming World and did this.
200 w/bouy and snorkel
300 IM (k,d,s)
200 pull breathe 1/3, 1/5 by 50
4 x 25 build @ 30
8 x 50 @ 50 breathe 1/3
200 IM kick
5 x 200 @ 3:00
-descend 1-3 hold 4 & 5
8 x 50 kick w/fins @ 45
-25 sprint/ 25 Ez
4 x 125 @ 2:10 sprint the last 25
-50 fly/50 Bk/25 br
-50 Bk/50 BR/ 25 FR
-50 BR/ 50 FR/ 25 fly
-50 FR/ 50 fly/ 25 BL
150 choice broken at 75 for 5
-build each 75 to sprint
100 EZ and hot tub
I wish we had a LC pool to train in. I only know of three in SC and the closest one to me is about 2hrs away. Tough to race LC in the summer.
Into back from Chicago late last night and this morning came too quickly. I was tired this morning. The pool was setup LCM.
400 free with snorkel
6x50 catchup on 1min
12 x 50 on 1 min with snorkel swum as 25 streamline kick, 25 swim
6x100 kick on 2mins done as 50 flutter, 25 dolphin, 25 breast
12 x 50 on 1 min done as 25 fast, odds fly, evens free, 25 10 kick back kick on side.
6x(50 fast, 50 easy, 6 x 4 stroke breakouts on short bunge cords)
FAST FRI May 29, 2015 LCM
Swam: Sat, Mon, T, W & Th
AM practice LCM main pool
6:00 - 7:30
Swam with Jim Sauer, Shane, Kelly & Alley Cat
Beside Ditz, Gull, Larry even Tyler the Miler showed up late
where was Mike V & Todd B & ?
did around 800
4 rounds of:
100 Fast 100 easy on 5:00
200 Fast 200 easy on 10:00
1) FR 1:05, 2:22
2) Kick no fins 1:20, 2:51
3) bk 1:08, 2:25
4) FR/Bk 1:03, 2:21
rested 5 min
50 FL fast
July 10 - 11, 2015
South Central Zone Summer Long Course Zone Championships
The Woodlands, TX
( i might just swim Sunday, got a wedding to attend on Sat )
Fri 08/14 - Sun 08/16
SPMS and Southwest Zone Summer Championships
Mission Viejo, CA
We will drop down the yardage total and do some race prep in anticipation of Bumpy Jones Meet June 12/13/14
2 X 250 4:10
2 X 150 2:40
4 X 100 1:50
8 X 50 kick 1:20
6 X 100--choice-- 2:30
perfect technique swims
6 x 50
odd: blocks--sprint 25/25 easy
even: build to race finish
$$$$$$$$$$$ RACE PACE SET $$$$$$$$$$$$$$
3 X 100 broken @ race pace 5:00
broken :10 @ 50
WARM DOWN: 4 X 50 easy
Nice easy day today. Hopefully the race tomorrow will be a go! Question on weather for tomorrow.
500 free kick w/zoomers
10x100@2:15 as 50 free/50 back holding 2 min
300 free kick w/zoomers
2x100 free EZ
Total 2500 meters
Swim/SCY/Solo @ Pitt
8 x 25 shooters w/fins @ :40
4 x 25 burst SDK + cruise @ 1:00
4 x VK, :15 fast (30 kicks) w/med ball + :45 EZ
4 x 25 backstroke, 1 arm in air holding med ball
3 rounds w/fins
4 x 25 IM order @ :30*
4 x 25 dolphin kick on back @ :30
1 x 50 fast kick @ 1:00
1 x 50 EZ @ 1:30
100 EZ at end of set
* I didn't use paddles the first two rounds. But the finger was hurting after fly on the third round, so went back to paddles
1 x 100 free w/paddles @ 200 pace @ 1:20
2 x 25 fast flutter kick @ :30
1 x 50 EZ @ 1:30
100 EZ at end of set
Heated Vinyasa Flow, 75 min
Lil Fort was off on a cruise on the rivers with her spanish class. So I took the opportunity to go to yoga from 7:00-8:15 pm. The class wasn't too difficult, with a lot of "opening" moves. That was probably a good thing after the swim workout. Tomorrow, since there is no masters practice due to a swim meet, I may go to power yoga at 6 after swimming earlier in the day. I've been into yoga lately.
Some items on my agenda today changed, so I stayed flexible and went with the flow. I was able to go out for a nice 50 mile motorcycle ride with my neighbor and managed to avoid the thunder showers. Hit the pool tonight for a redo of a practice a few weeks ago...
200 free, 200 back, 200 im drill
2 x 100 pull (focus on pull) with snorkel
1 x 200 swim DPS with snorkel
1 x 400 neg split (2:34, 2:26= 5, did'nt have Brent pushing me)
1 x 200 breath control (6,5,4,4, repeat)
2 x 100 pull (focus on pull)
4 x 50 descend on :50 back
(Solo/Rec/2200 yds/50 min)
Greg was at the pool as well so I spend a little bit of time between sets chatting with him. This was a good workout and I had actually forgotten that we did it before as a group until I hit that 400 negative split; I was about 4sec faster a couple of weeks ago.
If all goes as currently planned I should have a busy swim itinerary this summer...
WAM scm in June (http://wam-swimming.com/waminvitational/)
Jenny Thompson lcm in July
USMS nats lcm in Aug
LGOWS 2.5km nats in Aug (http://www.lakegeorgeswim.com/)
Still staying quiet on the marathon swim front, but I am looking forward to Wednesday nights in the Berkshires as well as some open water swim with my team here in the southern Vermont area.
I had a decent night of sleep and woke around 5am. I had about a half mile walk along Michigan Ave from my hotel to the Intercontinental hotel where Patrick swam a few weeks back. The pool was exactly as Patrick's pictures showed, a throw back to the Art Deco 1920s. It was awesome and reminded me of Epsom swim baths back in England which looked like a theatre including a stage at one end of the pool. I always imagined them boarding over the pool and putting on plays. It was a very interesting experience swimming at this pool. The only two downsides were the cost $28 for the swim and the temperature in the pool. I am guessing it was in the high 80s in the water and the only rest bite was that at one end there was a faucet with cold water pouring into the pool. The air temperature was stifling even with the windows open. Despite this I am glad I swam here.
400 swim with snorkel
6x50 catchup on :45
6x(100 free with snorkel on 1:05, 100 streamline kick with snorkel on 1:30, 100 easy on 2mins)
8x50 at 200 race pace on 1min(I was supposed to do 16 but I was too hot and a few people looked upset with the waves I was making)
12x25 on :40 done as open, close, easy, fast
200 easy on my back
with the analog clock it was hard judging real times but I went pretty comfortable doing the 100s on 1:05 getting 2-3 seconds rest. The 100s kick is where I really felt the heat and was again getting 2-3 seconds rest. The 100 easy I went really easy. On the 50s I decided before starting that I was only doing 8. The pool was not crowded but there were a lot of people in the other two lanes(the pool was set up with one real lane, one really narrow lane and a really wide lane). I think I held my goal time but it was tough judging for sure. I worked the set! I felt ok with the open close, easy fast set.
I still ill felt my shoulder but nothing too bad.
About 600 easy
9 hypoxic 25s off block, moderate effort
3 x 100 kick as flutter, frog, dolphin
4 X 50 1:00 1:00
4 X 100 2:00 1:45
Two rounds. Round 1 intervals left, 2 right.
10 X 50 kick
5 on 1:20
5 on 1:10
12 X 100 FRIM 2:00
IM substituting free for fly
1 X 50 fast
1 X 50 easy
2 x 50 fast
1 X 50 easy
3 X 50 fast
1 X 50 easy
4 x 50 fast
1 x 50 easy
5 x 50 fast
3 X 50 easy--swim down
All 50's on 1:15
Trying to loosen up from yesterdays hard swim.
2000 free relaxed pace
500 free kick w/zoomers
500 free EASY
Total 3000 meters
I had a very early start this morning with the alarm going off at 3:15 so I could shower, eat and get to the airport for a 6am flight to Chicago. Ironically my flight was delayed and my first meeting delayed. Needless to say I did not get time to swim this morning and due to work commitments was unable to swim this evening. Instead I grabbed a 36 minute ab workout in the hotel room before dinner and after a late conference call.
6x(flutter kick, oblique v sits, leg lift, one leg planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds
This was especially tough on my own. This 36 minute workout is brutal but now I have done it once I know I can do it and will be able to do it again.
Tomorrow i plan on hitting the Intercontinental hotel pool where Patrick swam a few weeks back. The pictures looked awesome and I could not find a masters practice downtown so my choices are somewhat limited. It seems like there are teams but no Thursday morning workouts from what I can tell.