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  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. 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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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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)
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  16. 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)
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  17. 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)
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  18. 07/23/12 - Monday workout

    by , July 23rd, 2012 at 10:05 AM (Pete's swim blog)
    Played soccer last night. Along with our regulars, 5 youth coaches from England played with us. I think we ended up playing 7 v 7 with a couple subs. They were all 18-25 and in significantly better shape than the rest of us. Things moved so fast, I had a lot of trouble keeping up. Defensively, I was burned regularly. I seemed to play better at forward where my speed made up for my lack of skill.

    Practice this morning was pretty much the same thing. Phil brought his friend Cameron who was somewhere in the middle of the pack of the 200 Br swimmers at the Olympic trials. With Sam and Charlie, we had a good mix of college swimmers in our workout. I had no chance of keeping up but it was fun having them there.

    SCY

    600 Warm up

    5 x 200 - 3:00 (Odds IM)
    100 Easy

    4 x 125 - 1:45
    1:00 Break
    4 x 75 Sliding IM - 1:15
    200 Easy

    4 x 125 IM - 2:00
    1:00 Break
    4 x 75 - 1:00
    200 Easy

    4 x 125 Kick - 2:15
    1:00 Break
    4 x 75 Pull - 1:30 (sprint - :45, :45, :42)

    100 Cool down

    (4600 Total)
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  19. 06.27.12 - Wednesday workout #18

    by , June 27th, 2012 at 10:07 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My back has gone from marginal to very painful. It was hurting yesterday but sometime last night I rolled over and really aggravated it. It improved as the workout went on but flip turns hurt pretty bad.

    SCY

    400 Warm up

    3 Times through:
    * 2 x 50 Pull - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Br - 1:00 Descend (down to :38)
    50 Easy

    10 x 100 Up/Down Kick - 1:40 (:10)
    5 x 50 Bk - 1:00 Descend (down to :38)
    3 Times through:
    * 2 x 50 Pull - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Free - 1:00 Descend (down to :29)
    50 Easy

    6 x 100 Up/Down Kick - 1:40 (:05)
    Ran out of time... no cool down

    (4050 Total)
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  20. 06.19.12 - Tuesday workout #14

    by , June 19th, 2012 at 09:14 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Dave C joined us for a relay at the end of the workout. My back continues to hurt. I've got no flexibility and it is tough to do flip turns. Near the end of the workout, it felt better. If it doesn't get better this week, I'm going to have to get it checked out.

    SCY

    400 Warm up

    4 x 100 - 1:30 convert Free to kick
    5 x 200 - 3:10 convert Free to fly
    50 Easy
    Made the fly. This helped some since it limited my flip turns.

    4 x 75 Breaststroke - 1:30 (1:05s, finished on 1:00)
    50 Easy

    200 Free - 2:30
    150 (50 fr/50 stroke/50 fr) - 2:30
    200 Free - 2:30
    150 (50 fr/50 stroke/50 fr) - 2:30
    200 Free - 2:30
    3 x 100 Stroke - 2:00
    25 Easy

    20 x 50 Relay from dive - 9:20 (made 9:41)
    Didn't get any splits but I think I was going :27-:29.

    125 Cool down

    (3800 total)
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