My performance in practice has become more inconsistent over time, to the extent that I never know what to expect until we get into the main set. On Saturday I shared a lane in the well, which was warm as usual, with Dick, Kristy, Mariah, and Katy. Whitney coached.
Four times through--
4 x (choose your distance) @ 1:00; we swam 75s
2 x 25 @ :30, one fast, one easy with one breath
Drop down 50s, kick with fins or pull; I pulled with a buoy and made it to :32
1 x 400
1 x 300
1 x 200
1 x 100
on 1:15 base; felt stronger on the second round and went 4:51, 3:33, and 2:23
I rested Sunday then struggled through yesterday's practice; the main set was four rounds of the following:
4 x 50 @ :45
1 x 100 @ 400 race pace; averaged 1:17 which didn't feel great and is slower than my goal 400 pace by :02
1 x 200 pull
This morning I shared a lane with Larry, Taylor, Joe, Rachel. We swam in the main pool which was set up long course. Whitney coached.
6 x (150 free/50 stroke drill)
Three rounds of--
4 x 50 as 25 stroke fast/25 easy free @ 1:00, IM order by round
1 x 100 stroke @ 200 race pace, IM order by round, then leaving on the next top-
1 x 100 kick, then leaving on the next top-
4 x 100 free "aerobic" @ 1:25; I finally put together a solid set of 100s @ 1:25, holding 1:20 (even when I led the lane on the last round). Felt strong on these. Go figure.
Two rounds of--
1 x 300 pull @ 4:30
1 x 200 IM @ 3:30, strong
1 x 100 with 10 breaths (didn't make that) @ 2:00
Shared a lane this morning with Mark, Larry, Mariah, Joe, Sharon. Whitney coached.
Warm up and main set:
40 x 100 @ 2:00 as follows--
1-8 as warm up
9-16 free, best average, 85-90%; held 1:17 but went 1:15 on #16. HR was 144.
17-24 kick, best average; I used short Keifer fins and held 1:35
25-32 stroke of choice, best average, 85-90%; swam five of these before I had to leave for work and went 1:15, 1:13, 1:13, 1:13, 1:12 (all free) and felt strong. I just need to put four of these together for my 400 free in San Jose and I can bust 5:00
32-40 swim or pull, best average; missed these because of an early case
I missed practice yesterday morning due to a mandatory 7 am meeting. And I have another one on Friday. No one ever looks back on their life and regrets that they did not attend more meetings. I will regret missed practices.
This morning I swam in the fast lane with Ande, Shane (as in "Come back, Shane!"), Taylor, Mariah (as in--never mind), Stacy, Ben, Ned, Tyler. Whitney coached.
20 x 50 @ 1:00, every 4th non-free
20 x 50 @ 1:00 as 5 sets of 4, 1 & 2 800 race pace (held :38 comfortably), 3 fast (IM order), 4 easy
12 x 100 "aerobic" @ 1:40 as 4 sets of 3, 1 25 fly/75 free, 2 25 fly/25 back/50 free, 3 100 IM
6 x 150 swim, pull, or swim with fins @ 2:00; I pulled (buoy only) and made them on 2:05, mostly touch and go. Only a couple of the swimmers in our lane made the 2:00 interval.
8 x 50 @ 1:00 as 25 fast/25 easy
Four weeks until the Pacific Masters LCM Championships, which means I have only three weeks of serious training left.
I rested yesterday as I usually do on Sundays. Shared a lane at the Texas Swim Center this morning with Larry, Kristy, and several others. I led our lane for the entire main set. After practice Whitney commented that leading is "20% harder" than drafting, which I believe.
4 x 200 as 150 free/50 drill, IM order
Main set, 2 x through (pulling the second round):
6 x 100 @ 1:30, averaged 1:24-1:25, which isn't great
6 x 50 @ 1:00, six breaths
5 x 100 @ 1:25, averaged 1:23
5 x 50 @ 1:00, five breaths
1 x 800, kick with fins--skipped this
I really need to hold 1:20s on a set like this, but is was Monday and I was leading the lane, so I will cut myself some slack.
Shared a lane at the Texas Swim Center with Dick, Larry, Mariah, Sharon. Christian coached using Whitney's workout. I felt more rested this morning; the later start time helped.
3 x 300 as 150 swim, 50 kick, 100 IM
4 x 300 @ 4:40, 80%; held 4:15 on the first three and felt smooth (HR = 132), went 4:08 on the last one
4 x 50 IM order @ 1:00, 25 fast/25 easy
4 x 300 pull @ 4:40, 80%; held 4:15 on the first three, went 4:07 on the last one
4 x 50 IM order @ 1:15, 37.5 fast/25 easy
4 x 300 @ 4:40, 80%; held 4:15 on the first three again (En2), went 4:07 on the last one
4 x 50 IM order @ 1:30, fast; went :33 high on the free
Solid endurance workout after a good week of training. I believe at this point that I am capable of equaling my meet times in the 800 and the 400 from last summer, but I want to go faster than that in San Jose.
Updated June 20th, 2015 at 03:21 PM by gull
I felt pretty rough this morning after yesterday's practice and not sleeping well last night. To be honest, I really have not slept well since I turned 50 and my sleep pattern changed, but that is another story. I shared a lane with Larry, Dick, Joe, Kristy. Whitney coached.
20 minutes choice followed by 4 x 50 as 25 fast/25 easy
4 x through--
4 x 100 @ 2:15
1 x 50 fast
1 x 50 easy
Round 1 was @ 85%; I held 1:20, which didn't feel great. The 50 was forgettable (:35)
Round 2 was @ 90%; I held 1:19, but that didn't feel great either. However, my HR was only 138, which for me corresponds to En2 (anaerobic threshhold). So my perceived level of effort was higher than my actual level of effort.
Round 3 was @ 95%; I held 1:18 and still wasn't feeling the love. My HR, though, was still 138.
Round 4 was @ 98%; I went 1:16, 1:15, 1:14, 1:14, 400 race pace. I actually felt pretty strong on these. Go figure. I raced Ned in the next lane and was able to hang with him. Should have checked my HR but didn't.
After some easy recovery swimming, we swam one more fast 100 from a push.
I went 1:11 high, which was a solid swim for me to end practice.
But not today. I had one of my best long course workouts as a Masters swimmer, even though I felt tired on deck and sluggish during warm up. I had trained Tuesday and Wednesday, both IM workouts.
I shared a lane with Katy, Larry, Christine, Joe, Ned, and Sharon. Whitney coached.
Warm up, twice through:
50 left arm/50 right arm
50 right side kick/50 left side kick
5 x 150 @ 2:15, cruised these and held 2:06
4 x 150 @ 2:10, held 2:05
3 x 150 @ 2:05, made 'em (tough interval for me)
2 x 150 @ 2:00, went 1:57 (out in 1:16) and 2:00
1 x 150 fast, went 1:56
4 x 150 pull (buoy only) @ 2:10, held 2:04
3 x 150 @ 2:05, made 'em
2 x 150 @ 2:00, went 1:57 and 2:00
1 x 150 fast, went 1:56
50 easy (we were actually out of time but Eddie let us swim this last easy 50, which was very nice of him)
Updated June 18th, 2015 at 05:40 PM by gull
Finding time to train on a call weekend can be challenging; I missed the Saturday morning practice at the Texas Swim Center but managed to swim on my own yesterday afternoon at Life Time Fitness. I don't particularly like the indoor poor because it is poorly lit with narrow lanes, but the outdoor pool is too warm in summer (and unheated in winter, so in reality it is suitable for training only in May and September). I am planning to join Pure Austin next month as they have a quarry for open water swimming and a heated outdoor pool in addition to the gym. Anyway, I did a long slow warm up outdoors (2000 total) then went indoors for a set of 10 x 100 @ 1:30 (scm) holding 1:20-1:21, which is a set I use periodically to gauge my endurance mid-season. The weekend overall was very demanding physically, so 3000 meters was more than adequate considering that I would need time to recover before Monday morning practice.
This morning I shared a lane at UT with Mark, Jim (who dropped down a lane to rest for his 10K tomorrow), Kristy, Taylor, Colin, Joe. Whitney coached. I slept all of four hours last night due to a late case followed by endless phone calls, so I was happy with my performance in the pool.
500 swim as 100 free/25 breast
400 swim as 75 free/25 back
300 free as 50 free/50 fly drill
200 kick drill (10/3/10)
100 with eight breaths total (made it)
I missed half of this answering a page
4 x (5 x 100, 1-4 aerobic, 5 strong), rounds 1-3 @ 1:30, round 4 @ 1:25. In the first three rounds I averaged 1:21s on the aerobic repeats, 1:19s on the strong ones; in the fourth round I went 1:19, 1:19, 1:20?, 1:21, 1:21 (caught the lane leader on the last two--he was beginning to fade) and felt strong
1 x 800 with fins as 25 fast with no breaths/75 kick on back--missed half of this answering another page
5 x 100 @ 1:25--skipped this since I was already out of the water
Planning to lift weights later today (and take a nap at some point)
Shared a lane with Larry, Kristy, Joe, Boris. The pool was set up long course as it will be all summer. Whitney coached.
200 free/50 build/50 with four breaths/200 pull/100 kick, for 22 minutes
4 x 100 @ 8:00, in heats (2 per lane, :20 apart); I raced Kelly Williamson in the next lane and went 1:11, 1:10, 1:10, and 1:10 from a push, my best set of long course
10 x 50 @ 1:20, holding :03 faster than the 50 pace for the 100s; I managed to hold
:34s (not :32s)
I swam Monday and Tuesday but didn't get a chance to blog my workouts. Lifted weights Tuesday night, then skipped Wednesday morning practice because of work.
Mondays are freestyle emphasis days; I shared a lane with Larry, Taylor, Sharon, Joe, Colin, and Andrea.
3 x 400 as 75 free/25 stoke
10 x 100 @ 1:35, holding mile pace. I held 1:22 which is a bit slower than I wanted (but I was leading the lane)
10 x 50 kick
10 x 100 @ 1:35, swim or pull, holding mile pace. I swam these and held 1:21, swimming behind Larry
10 x 50--skipped these and left for work. I need to be holding 1:20 or better on these 100s
Tuesdays and Wednesdays are IM days. On Tuesday I shared a lane with Larry, Katy, Taylor, Christine, Ben.
8 x 50 fly @ 1:10; didn't break stroke on these
1 x 200 IM @ 70%
1 x 400 free @ 70%, went 5:50
8 x 50 back @ 1:00
1 x 200 IM @ 80%
1 x 400 free @ 80%, went 5:37
I skipped the third and final round because it was time to leave for work
This morning I shared a lane with Larry, Sierra, Katy, Ben. I was a bit sore after Tuesday's practice but had recovered by today.
1 x 800 as 75 free/25 stroke/75 free/25 kick
21 x 100, 3 sets of 7, 1-5 @ 1:25, 6-7 @ 1:35; averaged 1:21-1:22 for the repeats on 1:25, about the same as the 100s on Monday (which were on a slower interval)
1 x 800 kick/swim with fins
12 x 100, pull, 1-3 @ 1:20, 4-6 @ 1:35; I missed the interval on nos. 3 and 9.
Updated June 11th, 2015 at 03:39 PM by gull
Swam in the diving well at the Swim Center with Dick, Larry, Stacy. Whitney coached. The water felt warmer than 80 degrees as reported.
3 x (4 x choose your distance on 1:00--we chose 75s/4 x 25 IM order on :30/1:00 vertical kick)
4 x choose your distance on 3:00--we chose 225s (held 1:12 pace or better)
4 x 50 fast kick @ 1:30
4 x choose your distance on 6:00--we chose 450s for the first three (held 1:12 pace on these) and a 500 for the last one (went 4:52, out in under 3:30--a strong swim for me in warm water)
4 x 50 stroke, IM order @ 1:00
Final set, with fins:
3 x (25 underwater, 25 kick, 25 fast, 25 easy, all @ :30)
Shared a lane this morning with Larry, Kristy, Christine, Ned, and Joe. Whitney coached. I was still tired from yesterday's 150s; one reason why Fast Friday is so challenging is because it falls on Friday, at the end of a tough week of training.
Warm up--25 minutes as:
25 fast/75 kick
25 fast/75 drill
4 x (50 fast/50 easy @ 3:00); the first three weren't great, but I managed :33 on the last one
8:00 recovery, with a buoy
4 x (100 fast/100 easy @ 5:00); went 1:15 (ouch), 1:14, 1:13, and finally 1:12 (:35/:37) which felt smooth and was a decent swim for me
8:00 recovery, with a buoy
2 x (200 fast/200 easy @ 7:00); I skipped these because I had an early meeting, but I was struggling today anyway
Shared a lane with Larry, Chris, Sharon, and Colin. Still trying to shake off my cold. The pool was set up long course. Whitney coached.
3 x 300 as 100 free/100 10-3-10/100 pull
5 x 150 @ 2:10, "mile pace"; averaged 1:05-1:06 which is a bit slower than mile pace, but this is a relatively tight interval
8 x 50 kick, fins optional; I went without fins because I am trying to develop my kick and did them on 1:10
5 x 150 @ 2:10; averaged 1:05-1:06 again
8 x 50 pull @ 1:00, three breaths/length, no sweat
5 x 150 @ 2:10; pulled these and again averaged 1:05-1:06, but I was leading the lane on this round so I lost my draft
8 x 50 IM order, one @ 75% and one @ 85%
Lifted weights Monday evening. I missed yesterday's practice due to an early morning emergency case; work gets in the way of training at times. Shared a lane this morning with Shane, Ande, Jim, Chris, Larry, Ben. Still fighting off the remnants of my cold.
4 x 200 as 150 free/50 stroke drill, IM order
50 fly, 100 fly/back, 150 fly/back/breast, 200 IM @ :50 base
1 x 400 @ 75%
50 back, 100 back/breast, 150 back/breast/free, 200 back/breast/free/fly @ :52.5 base (the lane leaders decided to give us a bit more rest)
1 x 400 @ 80%, went 5:32, a solid time for me
50 breast, 100 breast/free, 150 breast/free/fly, 200 breast/free/fly/back @ :52.5 base
1 x 400 @ 85%, went 5:27, a very solid time for me under the circumstances
4 x 200 with fins; did one and left for work
Entered the Pacific Masters LCM Championships in San Jose next month. I am planning to swim the 200, 400, and 800 free.
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.
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.