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Pete's swim blog

My Team
I swim on a small team (Madison Titans) with 4 regulars and a couple others that can't make the morning workout. On Saturdays and occasional weekdays, I drop by HSA in Huntsville for a swim in the big pool.

  1. 11.30.12 - Friday workout

    by , November 30th, 2012 at 10:57 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Keith and Danny. From the "why wasn't I listening when someone told me about this" department: Turns out that I exhale on my breaststroke too early. I've been told in the past to keep my head down when I breathe. But I never could because even though my mouth came out of the water, enough water came up with my head that I'd get a mouthful if I didn't tilt my head forward. So, I got the bright idea today of exhaling as my face is breaking the surface of the water. It worked! No more head bobbing! Why didn't someone tell me about this before? They probably did... I just wasn't listening.

    SCY

    600 Warm up

    4 x 300 Free - 4:30 descend (3:50, 3:44, 3:38, 3:30)
    100 Easy

    10 x 100 - 1:45 Convert IM -> IM kick
    100 Easy

    20 x 50 - 1:00
    * 1-4, 9-12, 17-20 SDK w/ fins down, easy back
    * 5-8, 13-16 IM Order
    100 Easy

    8 x 150 - 2:30
    * 1-4 Kick sandwich on IM bread
    * Pull/kick/IM Order

    200 Easy

    (5500 Total)
    Categories
    Swim Workouts
  2. 11.29.12 - Thursday workout

    by , November 29th, 2012 at 10:29 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Aundrey. We did 51 x 100 today in honor of Dave's birthday. Broke it up into 5 sets of 10 x 100.

    SCY

    50 Warm up

    10 x 100 IM - 1:30
    Small break

    10 x 100 - 1:40 1st 25 no breath, rest easy
    I did 2 x free, 3 x fly, 3 x br pullouts & 2 x sdk w/ fins for the no breathers.
    Small break

    2 rounds of:
    * 25 back/75 free
    * 50 back/50 free
    * 75 back/25 free
    * 100 back
    * 100 free
    Small break

    10 x 100 - 1:30 50 pull/50 kick
    Ended up losing count and did an extra 50
    Small break

    1000 - 1:15 pace, draft person in front, everyone takes 200 yards in the lead.

    100 Fly Cool down

    (5200 Total)
    Categories
    Swim Workouts
  3. 11.28.12 - Wednesday workout

    by , November 28th, 2012 at 10:48 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Danny and Ray. I'm a little sore from yesterday's pull but felt pretty good.

    SCY

    650 Warm up

    4 x 200 IM - 3:00 (2:55, 2:50, 2:48, 2:43)
    50 Easy
    4 x 150 Fly/Bk/50 Kick/Br/Fr - 2:30
    50 Easy
    4 x 100 Pull - 1:45 descend (1:06, 1:04, 1:03, 1:00)
    100 Easy

    4 x 200 Backstroke Pull - 3:00 (2:50s)
    50 Easy
    4 x 150 Pull/Kick/Stroke - 2:30
    50 Easy
    4 x 100 Kick - 1:45 (25 SDK, 75 Easy)
    100 Easy

    24 x 25 - :40
    * 1-4 kick
    * 5-8 fly, no breath (cramped badly on #8)
    * 9-12 IM Order
    * 13-16 free, no breath
    * 17-20 Fly, hard
    * 21-24 SDK w/ fins

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  4. 11.27.12 - Tuesday workout

    by , November 27th, 2012 at 10:16 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray and Keith. Did a power hour format. Swam OK today but could have gone a bit faster. One day, I'm going to suck it up and just swim the whole thing IM.

    SCY

    200 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
    100 Free / 125 Pull - 1:30
    200 Free / 250 Pull - 3:00
    300 Free / 375 Pull - 4:30
    400 Free / 500 Pull - 6:00
    100 Easy

    8 x 50 Kick - 1:00 SDK w/fins down, easy back
    8 x 50 Kick - 1:00 IM Order

    200 Cool down

    (5550 Total)

    Updated November 27th, 2012 at 12:58 PM by pmccoy

    Categories
    Swim Workouts
  5. 11.26.12 - Monday workout

    by , November 26th, 2012 at 10:06 AM (Pete's swim blog)
    Swam w/ Meredith, Aundrey, Ray, Dave, Dave, Dave, Roger and Danny. It is Meredith's last day as she gets ready to taper for state.

    SCY

    600 Warm up

    125 IM/125 Free - 2:00
    125 IM/125 Free - 1:55
    125 IM/125 Free - 1:50
    125 IM/125 Free - 1:45
    125 IM/125 Free - 1:40
    125 IM/125 Free - 1:35
    100 IM/100 Free - 1:30
    100 IM/100 Free - 1:25
    100 IM/100 Free - 1:20
    100 IM/100 Free - 1:15
    75 fly/back/free /75 Free - 1:10
    75 fly/back/free /75 Free - 1:05
    75 fly/back/free /75 Free - 1:00
    50 back/50 free - :55
    50 br/50 free - :50
    50 fly/50 free - :45
    50 fly/50 free - :40
    50 free/50 free - :35
    25 back/25 free - :30
    25 fly/25 free - :25
    25 fly/25 free - :20
    150 Easy

    5 x 100 kick - 2:00 descend
    (I did IM - 1:45, 1:40, 1:38, 1:36, 1:35)
    100 Easy

    24 x 25 - :40
    * 1-4 kick
    * 5-8 fly, no breath
    * 9-12 IM Order
    * 13-16 free, no breath
    * 17-20 Fly, hard
    * 21-24 SDK w/ fins

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  6. 11.24.12 - Saturday workout

    by , November 24th, 2012 at 11:37 AM (Pete's swim blog)
    Swam at HSA w/ Mary, Bob and Dave. Matt coached for Brook since Brook is still in the hospital. Tried to drop by and check on Brook but he was resting an not taking visitors.

    SCY

    Warm up
    400 Swim (I did IM)
    300 Pull
    200 Kick
    100 Swim (I did IM)

    2 rounds of:
    * 3 x 200 IM - 3:30, Descend (2:50, 2:45, 2:40; 2:48, 2:40, 2:37)
    * 2 x 50 - 1:00 Odds stroke, build; evens drill
    * 3 x 100 Free - 1:30, Descend (1:12s->1:05s)
    * 4 x 50 - 1:00 Odds stroke, build; evens drill
    * 100 Fast (1:04, 1:04)

    3 rounds of:
    * 4 x 50 Kick w/ buoy - :55
    * 200 Pull - 3:00 (2:20, 2:15, 2:12)

    6 x 100 Backstroke pull - 1:30
    Tried to descend - (1:27, 1:25, 1:22, 1:20, 1:17, 1:18)

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  7. 11.23.12 - Friday workout

    by , November 23rd, 2012 at 01:46 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Keith. Post Thanksgiving calorie burn today. Had to give blood at 7:30 AM so I tried to squeeze in 5K as quick as I could.

    SCY

    600 Warm up

    400 Pull - 4:30
    350 Pull - 4:30
    400 Pull - 4:30
    350 Pull - 4:30
    400 Pull - 4:30
    100 Easy
    Mostly just trying to make this set. The 350s helped a lot (about a 1:17 pace). Made 4:25, 4:30, 4:35 on the 400s.

    12 x 50 Kick - 1:00
    * 1-6 SDK w/ fins (cramped up bad on a couple of these)
    * 7-12 Kick w/ board, no fins
    100 Easy

    5 x 200 Backstroke pull - 3:00 (2:55, 2:50, 2:50, 2:48, 2:40)
    100 Easy

    6 x 100 Free - 1:45, Descend
    1:12, 1:10, 1:08, 1:05, 1:03, 1:02

    200 Easy

    (5200 Total)
    Categories
    Swim Workouts
  8. 11.21.12 - Wednesday workout

    by , November 21st, 2012 at 10:08 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)
    Categories
    Uncategorized
  9. 11.20.12 - Tuesday workout

    by , November 20th, 2012 at 10:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. The HSA master's coach was hit by a car on his bike yesterday. Looks like he will be ok but he has a couple broken bones. I miss cycling but events like this make me glad I got into swimming.

    SCY

    600 Warm up

    3 x 500 - 7:30 (6:30, 6:10, 5:55)
    50 Easy

    12 x 50 Kick - 1:00
    * 1-6 w/fins SDK down, easy back
    * 7-12 kick w/ board, no fins
    100 Easy

    100 Free timed (1:02)
    100 Easy

    6 x 50 Free - :50 Descend
    300 Timed - 4:30 (3:28)
    8 x 25 IM Order - :30 (Descend)
    200 IM Timed (2:35)
    50 Easy

    6 x 100 Pull - 1:30, Descend (1:10, 1:08, 1:06, 1:04, 1:02, 1:02)

    4 x 100 backstroke pull - 1:30 Descend (1:28, 1:22, 1:20, 1:15)

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  10. 11.19.12 - Monday workout

    by , November 19th, 2012 at 10:57 AM (Pete's swim blog)
    Swam w/ Aundrey, Meredith, Dave, Dave, Dave, Roger and Keith. My back is a wreck after chasing kids through the science museum yesterday and driving home. Swimming felt good. Hurts now.

    SCY

    600 Warm up

    8 x 100 Up/Down Kick - 1:40 (:05)
    50 Easy

    10 x 100 - 1:30
    * Odds IM (1:25 -> 1:17)
    * Evens Free (1:15 -> 1:07)

    500 easy. Breathe every stroke on first 25. Increase a stroke per breath every 25 yds after that until failure. Start over. Made it up to 12 strokes per breath before restarting.

    4 rounds of: (Stroke = IM Order by iteration)
    * 2 x 25 stroke - :30 easy/hard
    * 2 x 25 kick - :40 easy/hard
    50 Easy

    3 x 300 Pull/Stroke/Kick - 4:00

    4 x 100 IM Order - 1:45

    3 x 200 Backstroke pull - 3:00 (2:50, 2:45, 2:42)

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  11. 11.18.12 - NAC Sprinting Turkey Meet

    by , November 18th, 2012 at 11:08 PM (Pete's swim blog)
    Did the NAC Sprinting Turkey Meet. Met Swimosaur and Wookie. Both great guys and awesome swimmers. Packed up all 4 kids and left at 6:45 AM with plenty of time to make it to Nashville by 8:00-8:15 AM, warm up and be ready to go. My youngest has food allergies so we had to got a little out of the way to Chic-fil-a because they don't put barley in their flower. Chic-fil-a was closed Sunday morning so we went to Hardee's instead. We got my youngest some hash browns because there's no flour in those right? My wife drove which was awesome except she didn't take the shortcut. No problem... lots of time and I'm relaxing instead of driving. Half way to Nashville we found out that the hash browns are indeed made from flour mixed with barley. My youngest throws up all over himself and his car seat. Fortunately it was contained in a small area. Got to a gas station and bought their last roll of paper towels for $4.25. There's something wrong about cleaning up vomit with paper towels that expensive. Got things cleaned up and back on the road. Now, I'm late. The 2000 yd warm up I was planning wasn't going to happen anymore.
    Got to the NAC about 8:45 AM. First event was at 9:25. Managed about 1100 yds of warm up.

    The meet itself was great. Everything seemed to move on time. Facilities were great. Everyone was helpful getting me to the right place. Had lots of fun and look forward to doing it again even though I'm not a sprinter.

    When the meet was over, we headed across the street to a replica of the Parthenon. I've been there before but it was new for the kids. I think they were impressed. Unfortunately, it was closed for the winter on Sundays and we couldn't see inside. So, we headed off looking for something else to do. We knew Opry Mills (pretty much just a big mall) would be open on Sunday and have food. They had food but not much else. Kids liked the Lego store. My wife did some very limited shopping. She probably deserved more time shopping since she dealt with the kids while I swam. On the way to Opry Mills, I saw something called the Adventure Science Center. There were cars parked outside so it looked to be open. We headed back that way to check it out. Turns out is was awesome! The kids were 100% engaged for 3 hours. Even better, through our membership with a science center back home, it was free. Little swimming, lots of family time... great day!

    SCY/SCM

    600 Warm-up
    5 x 100 - 1:30, Descend (1:15->1:04)

    100 SCM free (Seed 1:02, Meet 1:04.51 [31.43 33.08])
    First of the Swimosaur v. McCoy battles. Alas, Swimosaur beat me on this one. I'll chalk it up to not enough warm-up but I'm going to have to pick up my game by more than a bad warm up if I'm going to out sprint Swimosaur.

    100 Easy
    8 x 50 Hard Br/easy free

    100 SCM Breaststroke (Seed 1:18, Meet 1:20.52 [39.08 41.44])
    I did 1:21.5 shaved and tapered at LC Nationals last year so this isn't too bad. I expected to be a little faster. I think I split the race ok. Just need to be faster.
    100 Easy

    200 SCM Free (Seed 2:18, Meet 2:20.70)
    Round 2 of Swimosaur vs. McCoy. Swimosaur was next to me in Lane 5 where I could keep an eye on him this time . Here's the splits:

    Pmccoy
    34.69 35.89 (1:10.58) 35.44 (1:46.02) 34.68 (2:20.70)
    Swimosaur
    34.00 35.91 (1:09.91) 36.13 (1:46.04) 35.65 (2:21.69)

    My start and dive were really good but Swimosaur took off and left me on the first 50. Dave B does this to me all the time in practice. I didn't panic but I began matching his pace on the second 50. That's were I started having some trouble. I didn't warm up in the competition pool so I didn't get any good markings for turning at the bulkhead. So at both 75 meters and 125 meters, I ended up a stroke short and coasted into the wall . Definitely cost me some valuable time. Swimosaur seemed to be falling off the pace a little. When this happens (rarely) to Dave B, my instincts are to go before he gets a second wind. Seemed to work here. Swimosaur got a personal best. I got a little redemption from the 100 earlier. I negative split this race. Probably should have gone faster on the first 50 and held a more steady pace over the final 3.
    100 Easy

    50 SCM Breaststroke (Seed 35.75, Meet 37.30)
    I went 37.04 at LCM Nationals last year. Dive and pull-out felt great. I wasn't at all comfortable with my stroke.

    100 SCM Fly (Seed 1:18, Meet NS)
    They combined the women's and men's heats on this one and I just wasn't paying attention. By the time I figured it out, they were gone. I was pretty tired so it wasn't a big deal. But I came to swim, not watch.

    25 SCM Breaststroke (Seed 17.30, Meet 17.06)
    The 25M swims were started from the bulkhead without blocks. It was different but I stayed with a track start. The br start was really good. Barely out touched the guy next to me.

    25 SCM Fly (Seed 17.30, Meet 15.29)
    Faster than my seed time but I can't remember where I got the seed time from.

    25 SCM Free (Seed 15.00, Meet 13.98)
    Had fun on all the 25s which is kind of weird since I'm not a sprinter. Seems that I did a much better job of guessing my 25 times than calculating my seeds for the other events.

    200 Cool down

    (425 SCM, 1800 SCY)
    Categories
    Swim Workouts
  12. 11.17.12 - saturday workout

    by , November 17th, 2012 at 12:44 PM (Pete's swim blog)
    Swam with Dave, Dave, Dave, Bob and Mary. The goal of today was to warm up slowly, hit near race speed for parts of a few sets and take a long warm down. Felt good and I should be ready to race tomorrow.

    SCY

    Easy 400 IM warm up

    100 kick no board/100 kick w/ board
    100 free
    100 kick no board/100 kick w/ board
    200 IM
    100 kick no board/100 kick w/ board
    300 free (negative split: 3:35)
    100 kick no board/100 kick w/ board
    400 IM hard (5:30)

    400 Pull (negative split: 4:30)
    4 x 100 free - 1:30 descend (1:15,1:10,1:07,1:04)
    300 Pull (tried neg split but got tired: 3:30)
    4 x 75 IM (easy fly, back; hard breast)
    200 Pull hard - 3:00 (2:10)
    4 x 50 free -:50 descend (:35->:30)
    100 Pull hard - 1:30 (1:01)
    4 x 25 -: 30 IM order

    3 rounds of: (stroke = IM order by round)
    * 25 stroke - :30
    * 100 free - 1:30
    * 50 stroke - 1:00
    * 100 free - 1:30
    * 25 stroke - :30
    Took all of this easy

    100 cool down

    (5200 total)
    Categories
    Swim Workouts
  13. 11.16.12 - Friday workout

    by , November 16th, 2012 at 10:07 AM (Pete's swim blog)
    Swam w/ Aundrey, Meredith, Dave, Dave, Dave, Roger, Danny and Keith. Woke up late this morning and rushed to the pool. I got there as warm up was ending. So, I effectively got 300 yds of warm up before the challenge set. Not good. Short day today. I'll probably make up a lot of it at the meet Sunday.

    SCY

    Challenge Set:
    6 x 50 - :50
    2:00 Break
    200 Free broken at 50s w/ :12s in between each 50. Made 2:04. Lack of warm up killed me. Never got up to speed.
    100 Easy

    12 x 25 - :40 No breath

    8 x 100 - 1:30
    * 1-4 convert 25Br/75Fr to 100Br (Made last one on 1:22)
    * 5-8 convert 25fl/75fr to 100fl (Made 100 fly but not by much)
    100 Easy

    5 x 100 - 1:40 (50 Catchup stroke w/ kickboard/50 kick)
    25 Easy

    4 x 800 Medley Relay (by 50s) - I got the Breaststroke leg
    25 Easy
    3 x 1000 Free Relay (by 25s)
    25 Easy

    200 Cool down

    (3100 Total)
    Categories
    Swim Workouts
  14. 11.15.12 - Thursday workout

    by , November 15th, 2012 at 06:05 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 06:59 PM by pmccoy

    Categories
    Uncategorized
  15. 11.14.12 - Wednesday workout

    by , November 14th, 2012 at 10:23 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Meredith, Roger, Aundrey, and various others. Back is improving but still sore. Doesn't seem to be a problem when swimming.

    SCY

    600 Warm up

    200s until failure:
    150 IM Kick/50 IM - 3:15 / 50 Kick - 1:00
    100 IM Kick/100 IM - 3:10 / 50 Kick - 1:00
    50 IM Kick/150 IM - 3:05 / 50 Kick - 1:00
    200 IM - 3:00 / 50 Kick - 1:00
    200 IM - 2:55 / 50 Kick - 1:00
    200 IM - 2:50 / 50 Kick - 1:00
    200 IM - 2:45 / 50 Kick - 1:00
    200 IM - 2:40 / 50 Kick - 1:00 <- Didn't make it - switch to free
    200 Free - 2:35 / 50 Kick - 1:00
    200 Free - 2:30 / 50 Kick - 1:00
    200 Free - 2:25 / 1:00 Rest <- Drop the kick, make the free
    200 Free - 2:20 / 1:00 Rest
    200 Free - 2:15 <- Didn't make it - end set
    100 Easy
    This pretty much hurt. I was hoping I wouldn't make 2:45 on the IM but I came in at 2:40. Feels good to make it but I dreaded the 2:40 push off. Free wasn't too bad. I thought about paddles a couple times but didn't go there.

    4 rounds of:
    * 25 Free - :40 (1 breath)
    * 25 Free - :40 (no breath)
    * 2 x 25 Stroke - :20

    400 Timed Kick (Br - 6:10)

    12 x 50 Swim/Kick - 1:00

    100 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  16. 11.13.12 - Tuesday workout

    by , November 13th, 2012 at 10:33 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Keith and Ray. Woke up this morning with severe arthritis pain in my back. It was probably from refereeing this weekend but I didn't feel it yesterday. I took some ibuprofen and headed to the pool hoping the situation would improve. At first, flip turns hurt but after about 1000 yards, I was pain free. Big reminder of why I swim. Hurts a little now but it is far more manageable.

    SCY

    750 Warm up

    8 x 125 Sliding IM - 2:00
    100 Easy
    8 x 100 - 1:45 (1-6 Stroke; 7, 8 Kick)
    100 Easy
    8 x 75 - 1:15 (2 Kick/2 Pull)
    100 Easy
    8 x 50 - :50 IM Order
    100 Easy
    8 x 25 kick w/ fins - :30 (Odds SDK, Evens easy)
    100 Easy

    200 Timed IM - 2:35 (Dave busted me for touching at the top of the gutter instead of on the wall)

    4 x 100 IM - 1:50 (1st half of each length hard, 2nd half easy)
    75 Easy
    100 Timed IM from blocks (1:12)

    225 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  17. 11/12/12 - Monday workout

    by , November 12th, 2012 at 10:09 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Ray. Tough weekend. My team played great despite some bad coaching decisions. I let a team we were beating 2-0 get back into the game with some poorly placed players at the wrong time. We still got a 3-3 draw but after losing the first game, it wasn't enough to move on. My refereeing was probably worse than my coaching. I've done plenty of U16 games but they had me centering two U19 boys games. Speed was different and I was frequently overwhelmed with keeping up. I finished w/ a U19 girls game that wasn't too bad but I was so tired by then I'm not all that sure. Sunday, I had to assistant referee a couple girls games. I did a lot better at A/R but the constant stop/go sprinting was killing my knees. Got up this morning, took a couple ibuprofen and headed to the pool expecting a rough morning. Turned out to be not so bad.

    SCY

    650 Warm up

    Power Hour Set: 4000 yds on 1:30 pace - no breaks
    400 IM - 6:00 (Made 5:38)
    400 Free - 6:00 (Made 4:59)
    300 IM - 4:30 (Made 4:15)
    300 Free - 4:30 (Made 3:42)
    200 IM - 3:00 (Made 2:48)
    200 Free - 3:00 (Made 2:25)
    100 IM - 1:30 (Made 1:22)
    100 Free - 1:30 (Made 1:15)
    100 Pull - 1:30 (Made 1:09)
    100 IM - 1:30 (Made ??)
    200 Pull - 3:00 (Made 2:20)
    200 IM - 3:00 (Made 2:50)
    300 Pull - 4:30 (Made 3:28)
    300 IM - 4:30 (Made 4:15)
    400 Pull - 6:00 (Made 4:50)
    400 IM - 6:00 (Made 5:42)
    50 Easy
    Tried to push hard on the IMs and do relaxed but fast free/pull. Fly felt great today. Backstroke was slow.

    12 x 50 - 1:00
    * 1-8 No fins
    * 9-12 SDK down/easy back w/ fins
    Was only making 20 yards or so doing sdk on my back. Made the full 25 yards on my belly.

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  18. 11.10.12 - Saturday workout

    by , November 10th, 2012 at 02:52 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Mary, Carmen, Bob and Bob at the Huntsville Nat. Felt pretty good this morning. After practice, I headed out to Coach a U16 Soccer match (we lost) and then Referee a U19 game. Have one more game to coach today and 2 more to referee. If my team doesn't win this afternoon, I'm going to look seriously into the Nashville SCM meet. If they get on a winning streak, I'll be tied up with coaching at State next weekend.

    SCY

    200 Free
    200 Drill
    200 Free

    100 Free - 1:30
    200 IM - 3:00
    300 Free - 4:30
    400 IM - 6:00
    5 x 100 Free - 1:30 Negative split (I descended as well - 1:12, 1:10, 1:10, 1:08, 1:05)

    4 x 100 Kick w/ fins
    3 x 100 Pull (1:08, 1:05, 1:00)
    2 x 100 Kick w/ fins
    1 x 100 Pull (1:02)

    3 x 100 - 1:45 (Smooth - Breathe Right, Left, every 3)

    3 Rounds of: (stroke = fly/back/br by round)
    * 25 Stroke - :30
    * 50 Free - :50
    * 50 Stroke - :55 (?)
    * 100 Free - 1:30
    * 75 Stroke/Drill/Stroke - 1:20 (?)
    * 200 Free - 3:00 (made 2:17-2:24)

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  19. 11.09.12 - Friday workout

    by , November 9th, 2012 at 10:31 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Dave, Keith, Ray, Danny and Meredith. Wore my Yingfa jammer today so I was a little faster. Still didn't make the challenge set but I'm not losing time either.

    SCY

    600 warm up

    Challenge set
    6 x 50 - :50
    1:30 Rest
    200 Free timed broken by 50s; :13s rest between each 50. I went :30, :30, :30, :31 for a 2:01.
    50 Easy

    8 x 150 - 2:15
    * Odds Kick (1, 4: 150 kick; 2, 3: 100 Kick/50 Free)
    * Evens IM, drop one stroke (I did Fly/Free/Br)
    50 Easy

    8 x 25 - :40 IM Order, Down easy/Back hard
    8 x 25 - :40 IM Order, Down easy/Back hard no breath
    8 x 25 - :40 Kick Down easy/back hard

    4 rounds of:
    * 50 Hard Pull - :50
    * 50 Easy choice - :50
    * 50 Hard stroke- :50
    100 Easy

    5 x 200 - 3:00
    * 1, 5: Pull backstroke
    * 2, 4: Pull
    * 3: Kick w/ fins

    400 IM Timed (5:33)
    At this point, Dave C was the only one still around. We decided to race a timed 400... his backstroke vs. my IM. I figured a 5:40 to 5:45 would be realistic this late into practice. He was expecting a 5:50. At 100 yards, we were pretty much even. That was a bad sign for me because I was about to go into a serious deficit on the backstroke. And a serious deficit it was. About 15 yards. I pulled back to 10 or 12 yards behind on the breaststroke and then set off to chase him down w/ free. Pretty close at the end but winning wasn't as big a deal as the time... 5:33. Neither of us were expecting that.

    200 Cool down

    (5300 Total)

    Updated November 9th, 2012 at 11:28 AM by pmccoy

    Categories
    Swim Workouts
  20. 11.08.12 - Thursday workout

    by , November 8th, 2012 at 09:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Keith and Teresa.

    SCY

    600 Warm up

    2 x 200 IM - 3:00
    50 Easy - 2:00
    4 x 150 - 2:30 (Fly/Back/50 Kick/Br/Fr)
    50 Easy - 2:00
    4 x 100 IM - 1:30 (Descend - can't remember times but the last one was about 1:18)
    50 Easy - 2:00
    4 x 50 Kick - 1:00
    50 Easy - 2:00
    2 x 200 Pull - 3:00 (2:19, 2:15 - lost a paddle on both of these and had to stop)
    50 Easy - 2:00
    4 x 75 - 1:15 Convert free -> fly
    4 x 75 - 1:15 Convert fly -> back
    50 Easy - 2:00
    4 x 100 Pull - 1:45 (Descend 1:10, 1:04, 1:02, :58)
    50 Easy - 2:00
    4 x 50 - 1:00 (Down sdk w/ fins, back easy)

    800 IM - 12:00 (11:55)

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
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