Interesting. The vehicles I've worked on have had sealed throwout bearings and they're definitely lubed behind the seals. I've always lightly lubed the input shaft splines and the pilot bearing as well (if the pilot bearing isn't a sealed assembly).
Usually when I see a throwout bearing die before the clutch it's age related and not use related. That is, the seals have cracked from age and the bearing has dried out.
I understand why some people worry about it but I've never seen one fail where the failure could actually be traced to sitting at a stop with the pedal pressed down. /shrug
Anyway, back to the OP:
Shifting fast doesn't really make things better or worse because the difference in the amount of time the clutch pedal is pressed down doesn't change significantly. Being smooth is the more important part. It sounds like you're doing just fine. Keep it up.
ZV
Surprisingly, I agree with everything ZV has said, although I do go with 'better safe than sorry' when it comes to idling with the clutch in. Personally, I'm not sure why anyone would do that in the first place- give your left foot a break.
I just wanted to add something about quick shifting- this is probably the worst thing people do to the guts of a manual transmissions. Other than maybe sidestepping the clutch or other means of inducing large amounts of shock to the driveline. Although a manual trans
should last a very long time, that time is shortened substantially by very heavy-handed shifts. Particularly the 1-2 synchro parts, since they get manipulated the most. Your average road car just isn't designed to be slammed between gears; move the shifter slow enough that the synchros actually have time to do their jobs.
This helps preserve any wearable parts between the shift knob and the trans, as well. I once let a friend drive a manual I owned
one time and he managed to destroy an entire bushing (no trace of it left). Granted, I'm sure it was rotted to begin with, but it probably would've stayed in place a good bit longer with more careful shifting.