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  1. July Training Notes

    by , July 15th, 2014 at 07:11 PM (Pete's swim blog)
    Aches/Pains and Assorted Gripes:
    Might as well get this out of the way so I can move on to more interesting things. A tendon in my right foot has suddenly become painful when I first kick in the morning. The pain is mostly in my big toe but I feel it all the way through the top of my foot. After warm up the pain goes away. Am I just getting old or is there some way to correct this?
    Ok... enough complaining...

    Swim of the Month:
    This wasn't a swim of the month for an extraordinary effort or particularly difficult set conquered. This was purely for the location. All the master's practices were called off on July 4th due to... well... July 4th! Pools were open but they were crowded and a proper workout just wasn't an option. That is until I got an invite from Bob and Don to join them at Monte Sano pool. I swam at this pool a couple times when I was little and then again a couple years ago due to a similar invite. So, when the chance came around again, I jumped on it. Like many pools in Huntsville, this one was built in the 60s era (maybe earlier). But this one has a little different design. For one thing, this pool is 25 meters long and probably the only 25 meter pool within a couple hundred miles. It also doesn't have the typical 'L' shape with a diving board in a deep end separate from the lane laps. But the big difference is the view!

    Click image for larger version. 

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    The pool sits on top of Monte Sano Mountain at about 800 feet above the valley in the picture above. It is way too relaxing for any kind of serious swimming and Bob brought a pace clock that didn't work anyway. The clock was there mostly just to say we had one... and it provided plenty of fodder for non-functional pace clock jokes. There were about 8 of us from our team and the HSA masters team. Surprisingly, there were not more. We managed about 3000 meters of swimming and being Independence Day, we did a couple hundred cool down with our hand over our heart. Turns out that holding your hand over your heart is not an efficient way of swimming but it is patriotic... I think.

    When we were done, we got an invite for a 5th of July swim. Dave and I jumped on the opportunity but most of the HSA swimmers went back to the Nat for their normal Saturday morning workout.

    Painful Set of the Month:
    4 Rounds of:
    - 100 @ 1:30
    - 100 @ 1:25
    - 100 @ 1:20
    - 100 @ 1:15
    For each 100, pick from Fly, Breast, IM, Free, Free (yes, there are 2 free)

    I ended up "cheating" and did IM/IM/Free/Free on round 3 but went back to Fly/IM/Free/Free for the last one. I think this is the first time I've made this (or come close) wearing a drag suit.

    Top 10 Watch:
    The preliminary top ten is out and I'm on it for the first time (as an individual)! Of course, it is preliminary and anything could happen before final publication. I also got very lucky in that many fast swimmers just didn't swim the 1650 this year. I don't think my time would have been close the year before and I certainly wouldn't have made it in the age group above me (I get ranked with those animals next year). But I'm not complaining. With my lack of swimming background, I'm happy to be there at all. So, now I'm just hoping there are no missing swims and that all the pool measurements are valid.

    That's about it for July. Next month, I test the murky waters of the Tennessee River.
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  2. June Blog - State games results

    by , June 23rd, 2014 at 12:10 PM (Pete's swim blog)
    Alabama State Games

    I've been training for the Alabama State games for the last month or so. This is a fun meet that I do mostly because I get to swim on the same team as my kids. The events are all fairly short 50, 100, 200 free +100s of each stroke and a 200 IM. It's not what I typically go for but the 200 free and 200 IM are worth trying without swimming a 1650 first. Training for this has been great. I've been shooting for a sub-2:00 in the 200 free for a while and it looked like I would get it this time around. A couple weeks ago, I swam a 2:10 in practice and had a 1:59 broken 200 free at the beginning of taper.

    Sadly, I sabotaged all my efforts in several different ways. First, I officiated two late away meets last week and ended up spending way too much time on my feet. I didn't rest and it didn't help my taper any. Second, I agreed to apprentice stroke and turn judge at the games. They sanctioned this meet with USAS this year so I got an opportunity to squeeze in another session and get closer to full certification. I don't think it hurt much at the beginning of the meet but 4 hours standing up didn't help my later events. Third, I didn't warm up enough. That's partially because of a meeting for excuse #2. I really need a solid 1500 yards to get going and only did about 500 for this meet. Fourth, I gained too much weight. I typically gain a few pounds during taper topping out at around 188-190. Yesterday, I weighed 196. Fifth, I just didn't feel very good Saturday. A quick bathroom break before my 100 fly seemed to improve things for me but prior to that, I just didn't feel great before any of my races. Finally, I went on vacation just prior to taper. I did swim quite a bit on vacation but my intensity levels dropped and I wasn't focused on sprinting any.

    With all my excuses out of the way, here's the bad, bad and ugly:

    200 Free - Seed time: 2:03.04, Meet time: 2:05.67
    Splits: 28.55, 31.49, 32.72, 32.91
    No sugar coating this disaster. I was on pace after 100 yards but just fell apart. No energy left and I ended up coasting home.

    50 Free - Seed time: 25.97, Meet time: 26.40
    This really wasn't too terrible but I should be faster than that. During practice, I did a 26 unshaved.

    200 IM - Seed time: 2:21.75, Meet time: 2:22.99
    Splits: 30.53, 40.59, 39.97, 31.90
    This wasn't too bad either and while it was slower than last year, it was faster than I swam earlier this year in Auburn. My breaststroke split was pretty bad for me though.

    100 Breast - Seed time: 1:09.53. Meet time: 1:12.51
    Splits: 34.75, 37.76
    This swim felt great but it was way off my time from last year. When I touched the wall, I thought I might have set a personal best but the clock disagreed.

    100 Fly - Seed time: 1:05.02, Meet time: 1:05.94
    Splits: 30.61, 35.33
    Looks like I went out a bit fast but overall this was one of my better races. And I really didn't train for it at all.

    100 Free - Seed time: 56.89, Meet time: 59.31
    Splits: 28.62, 30.69At this point, I was resigned to having a poor meet and I was so tired anything under 1:00 was going to be a "victory".

    Since nobody else signed up in my age group this year all races were uncontested and I'm a repeating 6-time Alabama State Champion. Next year, I'll either take my taper a little more seriously and not officiate or just forget the taper and swim it tired. But I'm not going through the trouble of shaving just to stink it up again.

    Next Month: Top ten watch... will my 1650 time make the preliminary listing this year? Or, will a missing pool measurement or unlisted event result knock me out? Stay tuned!

    Updated June 23rd, 2014 at 12:25 PM by pmccoy

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  3. Monthly blog - beach edition

    by , June 6th, 2014 at 08:58 AM (Pete's swim blog)
    Welcome readers from Sunnyside Beach, Florida. If you don't know where this insignificant half mile strip of beach is, think just west of Panama City Beach. Aside from a few thunderstorms Monday and Tuesday, it has been great all week! Training-wise, this has been a poor time for a vacation. I'm swimming in the Alabama State games in a little over two weeks. They only really offer shorter events and I'll be swimming the 50/100/200 Free, 100 Breast, 100 Fly and 200 IM. Here are my vacation training options:
    - Rest and blow off training. It's a vacation and who really needs to train for sprint events anyway?
    - Drop $8 per day on the local pool in order to get a proper solo workout - there are no masters workouts in Panama City anymore .
    - Train in the ocean... it's free!

    I took the free option and it has been worth it! Well, not for training but for cool stuff to see.

    Monday, the waves were pretty rough. Thunderstorms just south of us in the gulf were driving 3-5 foot waves. It was great for body surfing so I stuck with that. The body surfing was mostly kick work. I tried to take 2-3 good speed strokes to get going but after that I just dolphin kicked to stay with the wave. For a challenge, I started trying to ride waves on my back. That turned out to be quite a bit of fun and was a decent workout for my abs. Later, I walked east a few hundred yards, swam out past the breakers and swam back down to the beach. By then the wind had really picked up and I was tossed around a lot. Visibility in the water was poor so I didn't see too much.

    Tuesday, the waves were calmer but winds/waves were pushing a 2-3 mph east to west current in between the sand bar and the beach. That made getting to the breaking waves a tough task especially for my kids who couldn't keep their feet on the ground all the way out. I decided to swim out past the sandbar and swim east into the waves for a few hundred yards and then swim back. Swimming out was painful and it seemed like it took forever to get anywhere. Sighting in rough water is nothing like sighting on a lake so I ended up taking occasional breaststroke pulls to regain my bearings. Coming back was easier and with the beach on my breathing side, I was able to keep a straighter line.

    Wednesday was much better. Winds were still blowing from the SE so I headed east into the wind and waves. This time, I set off for a full mile up the beach. With calmer waves, visibility opened up and I could see a lot more. I was swimming 10-15 yards off the sand bar in 6-8 feet of water. Most of it was barren sea floor. But as I got closer to my turning point, I suddenly saw hundreds of circular brown objects in the sand. I dove down to get a better look and they were sand dollars. Tons of them all over the place. I've been to Panama City Beach many times over the years and I've known they were out there but never found any. Turns out I was just looking in the wrong place! As I swam back, I found more beds of these creatures closer to my family and I took my kids out to let them see. The only problem on this swim was the jellyfish. I never saw one but I ran into their tendrils several times. A couple times, they would get on stuck on the bridge of my nose or caught in my goggle strap. I considered giving it up a couple time but stuck it out. Can't imagine putting up with a lot more that 2 miles of that.

    Yesterday was by far the best day. The waves calmed down significantly and the sea life began to come out. As I swam east, schools of fish would go past and my splashing would startle stingrays that scurried off into the depths. There were in fact quite a bit more stingrays than I had ever imagined and I was glad there was 8 feet of water between us. I saw dozens of them as I swam along and there were probably a lot more that chose to remain hidden. On my way back, I encountered a few devil rays playing in the surf and about a 2 foot long sea turtle. My swim ended up being more of a sightseeing trip than a workout! Instead of intervals, I just swam along at a moderate pace until there was something interesting to see.

    Only a couple more days left... maybe I'll run into a dolphin today... or a shark (hopefully from a large distance).

    Updated June 6th, 2014 at 09:46 AM by pmccoy

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  4. 08.26.13 - Monday workout

    by , August 26th, 2013 at 02:11 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt weak and tired through most of the workout. My times were OK though. Not sure why that is. I did play soccer for 90 min last night. Maybe I'm just a little worn out from that.

    SCY

    600 warm up

    4 x 200 - 3:00, Convert free -> IM (missed second one)
    1:00 Break
    4 x 200 - 3:00, 3:10, 3:20, 3:30, Convert IM -> IM Kick, start w/ 50 kick/150 IM
    1:00 Rest
    4 x 200 - 3:00, 1st, 2nd, 3rd, 4th 50 Kick
    50 Easy

    4 x 200 Kick w/ fins - 3:30, descend (made 2:32 on last one)
    50 Easy

    12 x 50 - 1:00 (3 x IM Order)
    50 Easy

    500 Timed Pull (5:32)
    I was a bit surprised at this. The 12 50s felt awful even though I had a couple fast 50s. Dave led the way through the first 150. I pulled even and started building a lead by 250 yards. Dave caught the clock after 300 while taking his first breath on the 13th length. He said were were ahead of 3:20 when he checked. By then I was a couple body lengths ahead but hurting very badly. At 400 yards, I was questioning whether or not I could finish. Somehow I kept it going and had enough lead to hold off Dave (for once). My arms were tingling when I was done... almost like they were going numb. Never felt that before and decided to cool down.

    100 cool down

    (4950 Total)
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  5. 08.19.13 - Monday workout

    by , August 19th, 2013 at 02:18 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and my daughter. Keeping up w/ the blog over the weekend. After my Saturday workout, I coached a soccer game and refereed 3. The last game I had to center a U19 match. It got out of hand at times mostly because I'm pretty rusty and made some bad calls. By the end, I had my act together and it went smoothly. Sunday was mostly rest. Felt decent today. Dave blew me away on the fly. Just couldn't stay with him at all today. My frees felt good though and the 1:15s were not problem.

    SCY

    600 Warm up

    4 x 100 Free - 1:30, 1st 25 fly
    3 x 100 - 1:20
    4 x 100 (50 Kick/50 Free) - 1:45
    3 x 100 - 1:20
    4 x 100 - 1:30, 1st 25, 1st 50, 1st 75, 1st 100 Fly
    50 Easy

    4 x 100 IM - 1:45
    3 x 100 - 1:20
    4 x 100 Free - 1:45, 1st 25, 1st 50, 1st 75, 1st 100 Kick
    3 x 100 Pull - 1:20
    1:00 Rest
    4 x 100 - 1:15
    50 Easy

    2 x 100 IM - 1:45
    1 x 100 Free - 1:20
    2 x 100 Kick - 1:45
    1 x 100 Pull - 1:20

    10 x 50 - 1:00 (2 x IM Order + Kick)

    200 Cool down

    (5600 Total)
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  6. 08.14.13 - Wednesday workout

    by , August 14th, 2013 at 12:27 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Charlie, Mark, Roger, Sam and my daughter. Kind of crowded today. Feeling better but somewhat sore.

    SCY

    600 warm up

    2 Rounds of:
    * 100 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    2 Rounds of:
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    * 100 Free - 1:10
    50 Easy

    100 Free - 1:20
    100 Free - 1:15
    100 Free - 1:10
    100 Free - 1:05
    50 Easy
    Ended up about 7 seconds off the pace for the set. Started missing @ 1:15 and never really recovered.

    8 Rounds of:
    * 100 Free - 1:15 (Evens pull)
    * 100 Kick - 2:15
    50 Easy
    This wasn't any easier than yesterday. If I would back off and just make 1:15s, it wouldn't be bad but for some reason I was compelled to try and keep up w/ Sam and Charlie.

    10 x 50 Kick w/ Fins - 1:00
    100 Easy

    4 x 25 no breath - :40
    4 x 25 kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    200 Cool down

    (5600 Total)
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  7. 07.02.13 - Tuesday workout

    by , July 2nd, 2013 at 12:08 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. We used the workout Blakely had left on the whiteboard from their yesterday afternoon workout and added a couple iterations to it.

    SCY

    300 Free / 300 IM (Drill/Swim/Kick)

    3 Iterations of:
    * 6 x 25 - :30 Choice Stroke, build
    * 4 x 150 - 2:15 Fins + Paddles, 100 moderate pace/50 fast
    * 2 x 150 Stroke - 3:00, 50 drill/50 stroke/50 kick
    * 6 x 50 Bk/Br - 1:00, practice turns
    * 50 Easy
    Only made it through 2 iterations plus about half the third iteration (through the 4 x 150s). Liked the 6 x 50 bk/br. I need more practice crossover turns and this was a good chance to do that.

    200 Cool down

    (4350 Total)
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  8. 05.28.13 - Tuesday workout

    by , May 28th, 2013 at 10:13 AM (Pete's swim blog)
    Swam w/ Sam, Dave and Dave. Did a power hour workout today. 4K yds on a 1:30/100 interval. Felt pretty good as I was able to work a lot of stroke in.

    SCY

    600 warm up

    400 IM/400 Free - 6:00
    300 IM/300 Free - 4:30
    200 IM/200 Free - 3:00
    100 IM/100 Free - 1:30
    2:00 Break
    100 IM/100 Pull - 1:30
    200 IM/200 Bk Pull - 3:00
    300 IM/300 Kick w/ fins - 4:30
    2 x 400 IM - 6:00

    10 x 50 Kick w/ fins - 1:00 Odds underwater sdk down/easy back, Evens IM Order

    100 Cool down

    (5200 Total)
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  9. 05.27.13 - Monday workout

    by , May 27th, 2013 at 08:36 PM (Pete's swim blog)
    Dave, Dave and Roger met Carlile and myself at about 10:00 AM for a memorial day swim. Solid workout but nothing too special today.

    SCY

    600 Warm up

    2 Rounds of:
    * 100 IM - 1:30 (Second round I did 25 kick/75 free due to some confusion)
    * 75 Kick - 1:20
    * 50 Fly - :50
    * 25 Kick - :30
    4 x 50 Kick - 1:00, :55, :50, :45

    16 x 100 - 1:40
    * 1 - All fly
    * 2-5: 1st, 2nd, 3rd, 4th 25 kick, rest fly
    * 6 - K/K/F/F
    * 7 - F/K/K/F
    * 8 - F/F/K/K
    * 9 - K/F/F/K
    *10 - F/K/F/K
    *11 - K/F/K/F
    *12-15: 1st, 2nd, 3rd, 4th 25 fly, rest kick
    *16 - All kick
    100 Easy

    2 Rounds of:
    * 200 Free - 3:00 (2:26, 2:17)
    * 200 Fly - 4:00 (2:49, 2:49)
    * 200 Kick - 4:00 (3:10, 2:57)
    Took the first round easy. On the second, I was sucked into a race w/ Dave. Really wanted to break the 2:49 fly from the first round but after going at it with him on the free, I didn't have much left.

    4 x 25 - :40, no breath
    4 x 25 - :20, hard
    4 x 25 - :40, IM Order easy

    50 Br, Hard - :38

    (4650 Total)
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  10. 04.10.13 - Wednesday workout

    by , April 10th, 2013 at 03:22 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Scrimmaged w/ my sons U19 soccer team last night. I used to be able to run circles around these kids. Now they just make me look bad. And the leave me tired for the next day of swimming.

    SCY

    600 warm up

    4 Rounds of:
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Reverse IM, no free - 1:15
    2:00 Break

    4 Rounds of:
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Reverse IM, no free - 1:15
    2:00 Break

    4 Rounds of:
    * 75 Pull - :50
    * 75 Kick - 1:20
    * 75 Reverse IM, no free - 1:20
    100 Easy

    10 x 100 Up/down kick - 1:30 (:05)
    Best I could do is get up to 75 kick/25 free. Skipped one to chat w/ Dave.

    16 x 25 - :30 Odds no breath, evens easy free
    10 x 50 kick w/ fins - 1:00 odds underwater sdk down/easy back, even easy

    150 Cool down

    (5450 Total)
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  11. 02.15.13 - Friday workout

    by , February 15th, 2013 at 10:53 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave this morning. Pretty light workout again.

    SCY

    600 Warm up

    2 x 50 - 1:30 Fly, Br @ 200 pace

    200 free @ 1650 pace (2:17 - a bit faster than I wanted)

    100 Cool down

    (1000 Total)

    I think we are going to make a quick visit to the pool tonight and then get some rest for tomorrow.
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  12. 02.01.13 - Friday workout

    by , February 1st, 2013 at 09:23 AM (Pete's swim blog)
    Shoulder pain has gone down considerably. I'm still putting away the paddles until after the meet. Swam w/ Dave, Dave and Roger. Keith and Dave did their own thing in the adjacent lane.

    SCY

    700 Warm up

    8 x 50 - :50 IM Order x 2
    2:00 Rest
    10 x 100 IM - 1:25
    50 Easy
    Made the IMs (1:22s-1:23s). We did this late last year and I made it a lot easier. I'm far more worn out right now.

    8 x 100 Up/down Kick - 1:40 (:05) base stroke fly
    50 Easy

    4 rounds of (IM Order by round):
    * 50 Kick - 1:10
    * 25 Stroke, no breath - :30
    * 50 Kick - 1:10
    * 25 Stroke, no breath - :30
    * 50 Kick - 1:10

    5 x 200 - 3:00 Convert Free -> Fly (made it - 2:59)

    200 Cool down

    (5000 Total)
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  13. 01.29.13 - Monday workout

    by , January 29th, 2013 at 10:31 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Danny, Meredith and Roger. Dave, Ray and Keith did their own thing a couple lanes over.

    SCY

    600 Warm up
    200 IM, 12.5 kick/12.5 swim


    2 rounds of:
    * 4 x 25 - :40 Shooters w/ fins, IM Order (Front, back, sdk w/ br pull, flutter)
    50 Easy


    8 x 25 -:40, IM order; Odds build, evens fast
    50 Easy


    8 x 25 - 1:00 burst 15M + cruise
    50 Easy


    3 rounds of
    * 4 x 50 IM Order - 1:30, break for :10 @25
    * 1 x 50 Easy
    100 Easy


    3 rounds of
    * 5 x 50 kick w/fins - 1:30, odds afap, evens easy
    Did middle round br kick w/o fins. Made sub-:40s (:37.5 on one). Didn't think I could do that.
    50 Easy


    1000 Timed, alternate 100 Pull w/ 100 Kick (13:20)


    200 Cool down


    (4400 Total)
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  14. 01.21.13 - Monday workout

    by , January 21st, 2013 at 09:00 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Played soccer yesterday despite feeling a sore throat coming on. It was just too nice to stay indoors. After taking about a month off from soccer, things were hurting this morning. Felt about 90% through the workout. I could make the intervals but I just didn't have the energy to push hard.

    SCY

    700 Warm up

    200 Free - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM or 100 Fly/100 Free - 3:00
    7 x 200 - 3:00 Convert 25 kick/175 free -> 100 IM kick/100 free -> 25 kick/175 free
    200 IM or 100 Fly/100 Free - 3:00
    For the first time ever, I opted for 100 Fly/100 Free. Fly was working today so I stuck with it.

    10 Rounds of:
    * 100 Free - 1:10
    * 50 Easy - 1:10
    I did these a little different. I kept doing 100s on 1:10 until I couldn't make the interval and then did a 50 easy on 1:10. Never got past 2 100s and only made 4 100s on 1:10.

    250 Cool down

    (5500 Total)
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  15. 11.21.12 - Wednesday workout

    by , November 21st, 2012 at 09:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Keith, Roger, Aundrey, Meredith, Meredith's sister and Danny. Felt pretty good today. Fly was strong and I had a pretty decent 1650.

    SCY

    600 Warm up

    3 rounds of:
    * 100 Fly - 1:30 (made 1:20-1:25)
    * 25 Kick/75 Free - 1:30
    * 50 Kick/50 Free - 1:30
    * 75 Kick/25 Free - 1:30
    50 Easy

    1650 Timed - Open turns every 400 (4:55, 4:53, 4:52, 4:51, :34 - 20:05)
    100 Easy

    16 x 50 - 1:00 (4 x [2 Easy fly, 2 hard pull])
    100 Easy

    12 x 50 Kick - 1:00
    * 1-6 SDK w/ fins down, easy back
    * 7-12 Kick w/ board

    200 Cool down

    (5300 total)
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  16. 11.15.12 - Thursday workout

    by , November 15th, 2012 at 05:05 PM (Pete's swim blog)
    Great! The blogs are back! Swam w/ Dave, Dave, and Keith. Got the latest psych sheet for the NAC Masters Sprinting Turkey Classic. I'm seeded first or second in way too many events. Now, I'm second guessing my times! Gotta keep telling myself it is for fun. I picked today's sets in order to get ready for the meet Sunday. Lots of 125s and 75s to get used to the SCM distance.

    SCY

    700 Warm up

    10 x 125 - 2:00
    * Odds hard stroke (made 1:35-1:45)
    * Evens easy free
    100 easy
    I did the first fly and made 1:35 or so. First 75 felt great. Last 50 felt horrible. Rest were breaststroke. Started on 1:45 and tweaked things until I could make 1:40 on the last couple. Fly is in the ballpark of my seed times. Breaststroke is a few seconds off. Hopefully the dive and the competition help me go a little faster.

    10 x 75 - 1:15
    * Odds hard breaststroke (made 1:00-1:05)
    * Evens easy free
    100 Easy

    4 x 200 - 3:00, descend (2:35, 2:28, 2:23, 2:18)
    2:00 Rest
    Timed 225 (2:35)
    75 Easy
    This is close to where I want to be Sunday. The first 100 was very fast and I was feeling the cumulative yardage of the workout at this point. I should be faster at the meet.

    5 x 50 - 1:00 SDK w/ fins down, easy back
    6 x 50 Pull - :50 Descend (made :27s at the end)
    6 x 50 Kick - 1:00
    4 x 50 Pull - 1:00 (made :29-:32)

    200 Cool down

    (5250 Total)

    Updated November 15th, 2012 at 05:59 PM by pmccoy

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  17. 10.15.12 - Monday workout

    by , October 15th, 2012 at 09:16 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Meredith, Roger, Aundrey, Leah, and another age grouper. Felt fairly good for having played soccer yesterday. My knee is a little tweaked but nothing to complain about really. Back is doing exceptionally well.

    SCY

    600 Warm up

    5 x 300 - 4:30
    * Odds IM
    * Evens Free
    100 Easy

    8 x 150 - 2:30 Stroke/Kick/Free
    100 Easy

    8 x 75 - 1:15 Sliding IM
    8 x 37.5 - :40 (?) IM Order (Snappy turns)
    100 Easy

    5 x 100 Pull - 1:30, Descend (1:12, 1:10, 1:05, 1:03, :59)

    250 Cool down

    (5250 Total)
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  18. 08.28.12 - Tuesday workout: 500 Miles!

    by , August 28th, 2012 at 08:44 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Ray's wife, Keith, Dave and Whitney. Made 500 miles today. I was a bit disappointed when the GTD yardage after entering it yesterday said 499.97. I was 58 yards short. Had I known, I'd have done an extra 100. Oh well... at least I made it. I think I'm about a month ahead of last year's pace.

    SCY

    500 Warm up

    10 x 50 Fly - :50 Descend (Did free on #7)
    1:30 Rest
    5 x 100 IM - 1:45
    100 Easy
    Started the fly on :46 and worked down to :40. Needed a break on #7. Descended the IMs as well. My arms were shot after the fly so I was dong 1:30 on the first. As I recovered, I worked down to 1:17.

    4 x 300 - 4:30 (100 Pull/100 Kick/100 Stroke)
    100 Easy
    Shooting for :10 rest inbetween each of these. Stroke was IM order. Played it close on the backstroke but made it.

    6 x 150 - 2:30 (50 Stroke/50 Kick/50 Free)

    200 Cool down

    (4000 Total)
    Categories
    Uncategorized
  19. 08.08.12 - Wednesday workout

    by , August 8th, 2012 at 09:33 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Cameron and a couple others. Backed off the distance a little today.

    SCY

    500 warm up

    3 x 100 Free - 1:30
    2 x 100 Free - 1:25
    1 x 100 Free - 1:20
    3 x 100 Free - 1:25
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    100 Easy

    Sprint stuff:
    5 x 50 Free - 1:15 (25 Easy/25 hard, 25 hard/25 easy, 50 easy, 25 hard/25 easy, 50 hard)
    50 Easy

    10 x 50 kick - 1:10
    I did IM Order, 75 yds on br kick.
    100 Easy

    3 x 100 Stroke - 1:45 (Fly, back, br)
    2 x 100 IM - 1:40
    1 x 100 IM - 1:35
    3 x 100 Stroke - 1:40 (Fly, back, br)
    2 x 100 IM - 1:35
    1 x 100 IM - 1:30

    200 Cool down

    (4150 Total)
    Categories
    Uncategorized
  20. 08.06.12 - Monday workout

    by , August 6th, 2012 at 10:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Charlie and Cameron. I played pickup soccer last night. Fun but exhausting. Kick sets weren't pretty today. We found the workout we used laying on the floor. Roger thought it was from one of the MSA swimmers or coaches. Some things needed modification (like the 8 x 75 on :50) but we followed it for the most part.

    SCY

    500 Warm up

    2 Times through:
    * 200 Free - 3:00
    * 100 IM - 1:45
    * 100 Kick - 1:45
    * 100 IM - 1:45

    8 x 75 - 1:00
    6 x 50 Free - :50
    4 x 100 - 1:40 Build
    50 Easy

    8 x 75 Kick - 1:30
    6 x 50 Stroke - 1:00
    8 x 75 Swim/Kick/Pull - 1:25
    50 Easy

    12 x 25 Easy/Hard - :40

    Roger, Dave and I stuck around for an extra 800 yds...

    8 x 50 Swim/50 Kick - 1:40 (IM order x 2 for swim, match a different kick w/ each stroke)

    100 Cool down

    (5600 Total)
    Categories
    Uncategorized
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