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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. 12.31.12 - Monday workout/made 800 miles on the year

    by , December 31st, 2012 at 09:47 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Danny and Brian. I managed to squeeze in 800 miles on the year:

    Jan 78.49 miles (=138,150 yards, =126,324 meters)
    Feb 48.21 miles (=84,850 yards, =77,587 meters)
    Mar 69.78 miles (=122,818 yards, =112,304 meters)
    Apr 58.10 miles (=102,250 yards, =93,497 meters)
    May 64.79 miles (=114,025 yards, =104,264 meters)
    Jun 61.90 miles (=108,951 yards, =99,625 meters)
    Jul 63.66 miles (=112,048 yards, =102,457 meters)
    Aug 62.22 miles (=109,500 yards, =100,127 meters)
    Sep 71.42 miles (=125,700 yards, =114,940 meters)
    Oct 76.90 miles (=135,350 yards, =123,764 meters)
    Nov 75.66 miles (=133,165 yards, =121,766 meters)
    Dec 70.49 miles (=124,065 yards, =113,445 meters)
    Total 801.63 miles (=1,410,872 yards, =1,290,101 meters)

    My goal this year was 750 miles. I made that in early December and figured I could make an extra 50. I seem to be faster for my efforts which is more important to me than yardage markers. But having that 800 miles in mind helped me push a little further in my workouts over the last month. It's been a good year. I'm fortunate to be relatively injury free and I've made some good improvement on all my strokes. Look forward to 2013.

    SCY
    600 Warm up

    8 x 100 - 2:00
    * 1st 25 no breath
    * 2nd 25 easy fly
    * 3rd 25 breaststroke w/ 2 pullouts (make halfway across pool)
    * 4th 25 Sprint stroke (IM order x 2)

    8 x 100 - 2:00
    * 1-4 25 flutter kick/50 pull/25 flutter kick
    * 5-8 25 br kick/50 pull/25 br kick
    * Pull is easy, kick is hard

    5 x 200 - 3:00 Convert free to fly
    100 Easy

    Did a 150 (kick/pull/kick x 2) relay. I was the "puller" on our team.

    12 x 25 Various

    200 Cool down

    (3900 Total)
    Categories
    Swim Workouts
  2. 12.29.12 - Saturday workout

    by , December 29th, 2012 at 12:08 PM (Pete's swim blog)
    Swam w/ Dave, Bob, Bob, Allan, Hunter, Andrew and a couple others. Got to the pool and Matt was dragging lane lines around... long course! It's been a long time since I've done a long course workout. The thing about long course is that I don't know if an interval is going to hurt or not ahead of time. Some did today. Others didn't.

    LCM

    500 Warm up
    4 x 100 Flutter kick/catch-up drill
    4 x 50 (Odds build, evens 25 fast/25 easy)

    2 Rounds of:
    * 3 x 200 Free - 3:00 Descend
    * 2 x 100 Pull w/o paddles down/kick w/ buoy back - 1:50
    * 2 x 50 Stroke - 1:00 (1st round br, 2nd round free)

    4 Rounds of:
    * 200 - 4:00 50 Stroke/50 Free w/fins (did stroke IM Order by round)
    * 200 IM - 4:00 Hard on different 50 each round

    200 Pull - 3:00

    At this point, Hunter and I were the only ones left. Matt gave us this to keep us busy:

    3 x 100 - 1:35
    2 x 100 - 1:30
    1 x 100 - 1:25 (Didn't make the last one... really tired at this point)

    200 Cool down

    (5500m Total)
    Categories
    Swim Workouts
  3. 12.28.12 - Friday workout

    by , December 28th, 2012 at 09:35 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Brian, Roger and Aundrey. Signed up for the Auburn SCY Invitational (feb. 16, 17) meet yesterday. I'm in for all the distance and mid-d events.
    Day 1: 1650, 200 Fly, 200 Free, 400 IM - I've been working on getting my 200 free below 2:00. Not sure if it will happen this year but I'm close. My biggest concern is swimming relays after the 400 IM. I shouldn't be in the final heat so I will probably have a few minutes to recover before the relays.
    Day 2: 500 Free, 200 Breast, 200 Back, 200 IM - Looking to break 2:30 on the 200 br. I should be able to do that. Since I've dropped the 50 Br (will probably swim it in a relay) and 100 Br, this is my only shot at one of my better events. First time ever to race 200 IM.

    SCY

    600 Warm up

    1000 on 1:30/100 pace. Start with 100 Pull. If you are ahead of the 1:30 pace, substitute 25 pull with 25 kick for the next 100. I went 0, 25, 50, 75, 100 Kick on the first 5 and stayed ahead of the 1:30 pace w/ all kick for the last 5. I was about 12 or 13 seconds ahead of the pace at the end.
    50 Easy

    10 x 100 Up/Down Kick - 1:45 (:05) Base stroke Fly. Start w/ 100 fly. Dave threw in the stipulation that you can't use your strongest kick. w/o br kick, I couldn't get to 100 kick. But I did comfortably alternate 50 kick/50 fly with 75 kick/25 fly.
    50 Easy

    10 x 100 - 1:45 Easy. Only stipulation is that the first 25 is no breath. Roger and I tried to come up with something different for every no breather. I did: Free, Fly, Br pullouts, Spider scamper (lane rope pull on back underwater), sdk on back w/ fins, sdk on front w/fins, underwater flutter kick w/ fins, br kick w/ face in water, pull, and sdk on front w/o fins.
    50 Easy

    25 Easy
    1200 free relay. 2 teams of three. Everyone did 8 50s. Their team went 11:25, we went 11:28.
    75 Easy

    6 x 50 - 1:11 down no breath, back hard

    150 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  4. 12.27.12 - Thursday workout

    by , December 27th, 2012 at 09:37 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Lactate workout. I'm now sufficiently bathed in lactic acid.

    750 Warm up

    4 x 50 - 1:00 drill down/build back
    4 x 50 - 1:00 descend to 200 pace
    50 Easy

    4 x 50 Torque drill w/ paddles - 1:15
    50 Easy

    8 x 25 - 1:00 Sprint to flags, cruise
    50 Easy

    2 Rounds of (2nd round was pull):
    * 4 x 100 - 1:45 Descend to 200 Pace (Round 1: 1:08, 1:07, 1:05, 1:03; Round 2: 1:08, 1:05, 1:02, 1:00)
    * 3 x 100 - 1:45 Descend to fast (Round 1: 1:08, 1:03, 1:03; Round 2: 1:07, 1:02, 1:00)
    * 50 Easy - 1:00 (1st round we took a longer break)
    * 2 x 100 - 1:45 50 Smooth/50 @ 100 Pace
    * 50 Easy - 1:15 (1st round we took a longer break)
    * 1 x 100 AFAP (1:03, 1:00)
    * 100 Easy - 1:45

    16 x 25 - :40 We did the first 12 on :40 anyway. Rest were on various intervals. I did a few underwater sdks w/ fins. Did some underwater br pullouts.

    100 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  5. 12.26.12 - Wednesday workout

    by , December 26th, 2012 at 09:07 AM (Pete's swim blog)
    Swam w/ Kent, Dave, Dave and Brian. Did a big fly workout today. It's been a while since we did this last. Gets easier every time but still hurts.

    SCY

    750 Warm up

    2 Rounds of:
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly/50 Free - 1:30
    * 400 IM - 6:00
    * 50 Easy
    * 200 IM - 3:30 (125 Fly/25 Bk/25 Br/25 Fr)
    * 300 IM - 5:30 (150 Fly/50 Bk/50 Br/50 Fr)
    * 175 Fly - 3:00
    * 175 Free - 2:30
    * 50 Easy
    * 10 x 50 Free - :45
    * 200 Easy fly

    12 x 25 - :40
    * 1-4 Underwater SDK w/ fins
    * 5-6 Easy
    * 7 Hard Underwater SDK w/ fins
    * 8 Easy
    * 9 Underwater SDK w/o fins
    * 10 Easy
    * 11-12 8 SDKs, easy backstroke

    150 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  6. 12.24.12 - Monday afternoon workout

    by , December 24th, 2012 at 04:43 PM (Pete's swim blog)
    Took my son to the pool today. Mostly splashed around a little but I managed to get a few laps in:

    SCY

    200 Warm up
    200 various stuff (SDKs w/ and w/o fins. No intervals)
    400 IM Moderate pace - Too tired to do anything hard.
    200 IM Kick
    200 Cool down

    (1200 total)
    Categories
    Swim Workouts
  7. 12.24.12 - Monday workout

    by , December 24th, 2012 at 09:10 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray and Aundrey. Hurting bad today. Fly was completely unappealing. I tried some IM but mostly stuck w/ free.

    SCY

    300 Warm up

    4 x 125 - 1:45 (did 1:25-1:30)
    50 Easy
    4 x 125 - 2:00 (did 1:24-1:28)
    50 Easy

    5 x 100 IM - 1:30 (did 1:20-1:25)
    50 Easy
    5 x 100 Free - 1:45 (1:08s, 1:04 on last one)
    50 Easy

    6 x 75 Pull - 1:00 (:47-:48)
    50 Easy
    6 x 75 Free - 1:30 (??)
    50 Easy

    7 x 50 - :45 (:35s)
    50 Easy
    7 x 50 - 1:00 (underwater sdk down, easy back)
    50 Easy

    4 x 25 Free - :20 (1st 25 no breath)
    4 x 25 Fly - :30 (1st 25 no breath <- ouch!)
    4 x 25 Bk - :40 (1st 25 no breath <- couldn't do this but I made the 3rd one on breath)
    4 x 25 Br - :50 (1st 25 no breath)

    300 Backstroke pull

    200 Cool down

    (5200 total)
    Categories
    Swim Workouts
  8. 12.23.12 - Sunday workout

    by , December 23rd, 2012 at 04:54 PM (Pete's swim blog)
    Took my daughter to the pool today. She was going to help video some of my dives but her underwater camera and the stand wasn't cooperating. I'll have to try again later.

    SCY

    200 Warm up
    2 x 25 underwater SDK w/o fins. Never been able to do this before but I can make it fairly easily now. My underwaters aren't great but they are improving a lot.
    100 yds of various stuff. Mostly splashing around w/ my daughter, blowing bubble rings and diving in the deep end w/ her.
    1000 Fly (15:23) Couldn't resist the challenge floating around on the forums.
    12 x 50 - 1:15 2 easy/2 hard sdk w/ fins down, easy back
    100 yds various stuff
    200 cool down

    (2250 Total)
    Categories
    Swim Workouts
  9. 12.22.12 - Saturday workout

    by , December 22nd, 2012 at 01:24 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Bob, Bob, Mary and a few others.

    SCY

    600 Warm up

    4 x 100 (50 bk/50 fr) - 1:45 Descend
    4 x 25 Fast - :30

    2 x 200 Back w/ paddles - 3:15 (2:40s)
    4 x 150 Kick w/ fins (50 hard, 50 easy, 50 hard)

    5 x 400 - 6:00 Best avg
    Made 4:55, 4:55, 5:00, 4:55, 4:50. I could probably hold a better pace but this was hurting especially at the end.

    12 x 50:
    * Odds 6 x 50 IM Order - :55 (fly/back/br only x 2)
    * Evens 6 x 50 Free - :50

    10 x 50 Kick w/ fins - 1:00
    Alternated underwater SDK on front/back down, easy back. Cramped horribly on the first one, skipped the second and finished the set.

    2 x 50 Sprint from dive. Both were bad dives and my goggles popped off.

    (5350 Total)
    Categories
    Swim Workouts
  10. 12.21.12 - Last workout... ever

    by , December 21st, 2012 at 10:09 AM (Pete's swim blog)
    Supposedly, the world will end today sometime. At least according to the nuts they trot out on the History and Discovery channels. I like these channels... especially programs like MythBusters and Top Gear. But I kind of wonder if they hurt their credibility when they run alien conspiracy and doomsday scenario programs. So, today a cycle ends on the Mayan calendar. From what I can tell, it might end today or in the next few days depending upon how well historians have been able to align our calendar with what the Mayans did. Their calendar is pretty neat but it didn't predict impending doom. Still, I swam it hard since it was at least likely it would be my last workout on the old Mayan cycle. Swam w/ Dave, Dave, Dave, Keith, Roger and Danny. Sam and Kent are home from college and joined us as well.

    600 Warm up

    6:00 - alternate 50 easy fly w/ 50 easy br. On the br, 2 pullouts and make it halfway across the pool before surfacing. This taught me to enjoy... no... savor 50 easy fly. Made 400 yds.

    10 x 100 - 1:30
    * odds free (held 1:10)
    * evens IM (held 1:20-1:22)
    50 Easy
    I'd almost forgotten how nice Kent's draft is. Been a while since I was able to do an effortless 1:10.

    1000 - 1:15 pace. Did a pace line w/ Roger and I trading off the lead every 200 yds. Kent followed us swimming fly.

    4 x 100 - 1:20 convert free -> IM

    800 - pace line relay. 2 teams set up slowest swimmer to fastest swimmer. Slowest swimmer took the first 200 and everyone drafted him. Then, he falls to the back and the second fastest takes the lead. Repeat until fastest swimmer sprints 200 yards to the finish. I went third and did a battle of wills against Roger. Neither of us were willing to let the other one get a head start for their sprinter. In the end, Kent stayed on my feet a little better than Sam did w/ Roger and that turned out to be the difference. I ended up doing 700 yds so I could watch the finish.
    75 easy

    1000 IM Relay from blocks. Everyone did 5 x 50 of their event. I got breaststroke. I was occasionally getting on the downhill side of my wake on the first 25. Couldn't hold that on the second 25. Things suddenly felt very fast and I was riding a lot higher in the water than I normally do. It would be great if I could hold this longer.
    25 Easy

    10 x 50 Kick w/ fins - 1:00 (Underwater SDK down, easy back)
    5 x 100 Pull - 1:30 (Odds backstroke, evens free)

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  11. 12.20.12 - Thursday workout

    by , December 20th, 2012 at 09:17 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Aundrey. Did a "sprint" workout today. Actually it was labelled "aerobic". I'm not an expert on labeling workouts so I'll go with the label attached. It was somewhere between the Tuesday workout we did and our typical distance intervals.

    SCY

    750 Warm up

    4 x 50 - 1:00 Drill down/build back
    4 x 50 - 1:00 Descend to 200 Pace
    50 Easy

    4 x 50 - 1:15 Torque drill w/ paddles
    50 Easy

    2 rounds of:
    * 200 Pull, Smooth
    * :30 Rest
    * 150 Backstroke w/ 6-8 sdks off each wall.
    * :30 Rest
    * 50 Stroke - 1:00 @ 200 Pace
    * 1:00 Rest
    100 Easy
    It used to be that after 3 sdks, especially on my back, I'd come to a dead stop in the water. That appears to have stretched out to 6 sdks. So, there's improvement. But my 150 backstroke was still pretty pathetic.

    5 x 125 - 2:00 Kick w/fins
    * 3rd 25 hard dolphin kick
    * 5th 25 hard flutter kick
    125 Easy

    2 rounds of:
    * 8 x 25 - :40, no breath; Odds fly, evens free
    * :30 Rest
    * 4 x 50 - 1:00 @ 200 pace
    * 50 Easy
    I was able to hold :30 on the 50s but it was starting to hurt after 4.

    200 Cool down

    (4200 Total)
    Categories
    Swim Workouts
  12. 12.19.12 - Wednesday workout

    by , December 19th, 2012 at 08:59 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Dave, Ray and Danny. Longer workout today. Eventually got to me at the end. Lots of cramping .

    SCY

    700 Warm up

    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (I did fly)
    8 x 50 Kick - :50
    100 Stroke - 2:00 (I did fly)
    200 IM - 3:00 (2:45)
    50 Easy

    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (I did back)
    200 IM - 3:00 (2:42)
    300 Free - 4:00 (3:40)
    8 x 50 Kick - :50
    100 Stroke - 2:00 (I did back)
    200 IM - 3:00 (2:42)
    300 Free - 4:00 (3:40)
    ~2:00 break
    400 Free - 5:00 (4:48)
    100 Easy

    10 x 50 Kick /w fins - 1:00
    * 1-5, 9, 10: Underwater SDK down/ easy back
    * 6-8: Easy (working out cramps in my left foot and right calf)

    5 x 100 - 1:30 Convert free -> back

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  13. 12.18.12 - Tuesday workout

    by , December 18th, 2012 at 02:32 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Keith and Brian. I think we are going to go with 1-2 high intensity workouts a week. That's going to put an end to my quest for 800 miles on the year but I'd rather have a fast 200 in Feb. than 800 miles total. Here's our interpretation of Fortress' 2nd workout from week 49:

    SCY

    600 Warm up

    2 x (4 x 50) @ 1:00
    1-4 = 25 drill + 25 build
    5-8 = descend to 200 pace
    50 EZ

    4 x 50 torque drill w/paddles @ 1:15/1:30/1:45
    50 EZ

    Main sets:

    2 x (4 x 50 w/fins) @ 1:00
    1 = 25 shooter + 25 smooth
    2 = 12.5-15m power SDK + fast turn + smooth
    3 = 12.5 burst SDK + cruise
    4 = 25 fast @ 100 pace + :5 rest + 25 smooth

    100 EZ

    2 rounds of (1 fly, 1 free):
    * 1 x 75 AFAP, break :10 @ each 25
    * 175 EZ
    * 1 x 50 AFAP
    * 150 EZ
    * 1 x 25 AFAP
    * 75 EZ
    master minutes
    On the 175 EZs, I caught myself slowly increasing the pace as I was craving something over 200 yards.

    1 x 25 fast @ 100 pace + :15 rest
    75, each length SDK as far as possible + easy swim to wall after surface
    1 x 50 fast @ 100 pace + :15 rest + :15 AFAP VK <- we think this means vertical kick
    150 EZ -> Since we ended up in the shallow end, vertical kick didn't make much sense. So, we split up the 150 EZ like this: 25 EZ + :15 rest + :15 AFAP VK + 125 EZ
    1 x 75 fast @ 100 pace, break :10 @ each 25 + :30 rest
    175 smooth free, 2-3 breaths per length if possible
    masters minutes

    200 EZ

    (3650 Total)
    Categories
    Swim Workouts
  14. 12.17.12 - Monday workout

    by , December 17th, 2012 at 09:40 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Aundrey, Danny, Ray and Keith. Woke up this morning and it felt like something was wrong. I convinced myself everything was fine and tried to go back to sleep. Just to be sure, I checked the time on my phone... it was off. Checked the clock in the kitchen and it was 5 minutes before practice started. So, I rushed out of the house and got there 15 minutes late. Got there somewhere in the middle of the first set:

    50 free
    4 x 100 - 1:30 Convert free to IM
    3 x 100 IM - 1:30
    50 Easy

    5 x 100 Fly - 2:00 (1:28->1:24)
    4 x 25 - :30 Catch-up drill
    4 x 25 hard kick - :40
    50 Easy

    5 x 100 Back - 2:00 (1:30->1:21)
    4 x 25 - :30 Catch-up drill
    4 x 25 hard kick - :40
    50 Easy

    200 Timed free - 4:00 (2:10)
    200 Timed Kick - 4:00 (Br - 2:55)

    ?? Minutes of:
    * 50 Easy fly
    * 50 Easy Br w/ 2 pull outs
    We ended up doing about 400 yards of this

    8 x 50 Kick w/ fins - 1:00 (Shooters down, easy back)
    Tried to get a higher amplitude on my SDK to experiment. Felt easier but slower.

    500 Backstroke pull (6:50)

    4 x 100 - 1:30
    * Odds IM, Evens Free

    100 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  15. 12.15.12 - Saturday workout

    by , December 15th, 2012 at 04:03 PM (Pete's swim blog)
    Swam at HSA w/ lots of others. HSA had their annual Christmas breakfast afterwards. We were surprised to see Brook show up after his bike accident. He is doing really well for having a hip and wrist broken 4 weeks ago. Matt coached.

    SCY

    400 Warm up

    4 x 100 Kick/Drill
    8 x 25 - :30 (Odds build, evens fast)

    2 rounds of:
    * 4 x 100 - 1:25
    * 3 x 100 - 1:20
    * 2 x 100 - 1:15
    * 1 x 100 - 1:10
    I should be able to do these faster but after giving blood yesterday, it wasn't going to happen.

    3 rounds of:
    * 4 x 50 Kick IM Order
    * 200 IM (Descend by round - 2:45, 2:40, 2:35)

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  16. 12.14.12 - Friday workout - High intensity day

    by , December 14th, 2012 at 12:19 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Ray and the other Dave were there but they did more distance stuff. Dave shows up w/ a fresh copy of "his" workouts. By "his" workouts, I think he was implying "not distance" workouts. Dave is a sprinter and he puts up with a lot of timed 1650 or 400 IM sets. So, it's only fair to indulge him in a sprinter's workout every once in a while . Actually, I got a lot out of this workout. The drills we did can only help and I really struggle with speed mainly because we rarely practice it. Look forward to more of these.
    Eventually, I figured out where this workout came from. Dave has clearly been digging through the [ame="http://forums.usms.org/forumdisplay.php?f=115"]High Intensity Workouts[/ame]. Workout credit is rightfully due to Fortress... thanks! Here's what we did:

    SCY

    650 Warm up

    2 x (4 x 50) @ 1:00
    1-4 = 25 drill + 25 build (didn't hear this right and did the second 25 easy)
    5-8 = descend to 200 pace
    50 EZ

    4 x 50 torque drill w/paddles @ 1:00
    50 EZ
    Roger explained this to us but I'm not sure I was doing it right. Original interval was 1:15 but it was hard to keep all the distance swimmers on the wall that long.

    Main Sets:

    10 x 50 kick w/fins @ 1:00
    odds = 25 @ 200 pace + 25 EZ
    evens = 25 @ 100 pace + 25 EZ
    50 EZ

    8 x 25 burst + cruise @ 1:00
    2 x back spin drill, fast hands breast, head up free w/fast kick, fast doggy paddle dig
    100 EZ
    Lots of new drills for me. Some were a bit awkward at first.

    5 x (25 AFAP dolphin kick w/MF or long blade fins + 75 EZ) @ 2:30
    -- either shooter or with board
    Up until this point I wasn't 100% sure if Dave dreamed this up on his own or found the workout somewhere. Once we deciphered that MF = monofin, I had a pretty good idea of where it came from. Looking through my bag, I had neither a monofin or long blade fins hanging around. I had to settle for my platypus feet instead. Chose shooters instead of board kicking.


    8 x 100 swim @ 1:45
    1 = 1st 25 fast @ 100 pace, the rest smooth
    2 = 2nd 25 fast @ 100 pace, the rest smooth
    3 = 3rd 25 fast @ 100 pace, the rest smooth
    4 = 4th 25 fast @ 100 pace, the rest smooth
    5 = 50 fast @ 100 pace + :10 AFAP kick at wall + 50 EZ
    6 = smooth
    7 = 50 smooth + 50 fast @ 100 pace + :10 AFAP kick at wall
    8 = smooth

    100 EZ

    (3600 Total)
    Categories
    Swim Workouts
  17. 12.13.12 - Thursday workout

    by , December 13th, 2012 at 09:13 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Seems like it is taking me longer and longer to get warmed up. Once I do, I'm fine.

    SCY

    600 Warm up

    4 Rounds of:
    * 25 fly/50 free - 1:10
    * 50 fly/25 free - 1:10
    * 75 fly - 1:10
    100 Easy
    I wasn't quite warmed up which made this set tough at first. Near the end, I was making the 75 fly on 1:04.

    16 x 100 Up/Down Kick - 1:40 (:10), base stroke fly. Started w/ 50 fly/50 kick
    100 Easy

    4 Rounds of (Stroke is IM Order by round):
    * 50 Stroke - :50
    * 25 Stroke/25 Kick - :50
    * 50 Kick - :50
    100 Easy
    This quickly turned into 600 IM w/ half kick. I did catch up w/ the interval on the last round.

    10 x 100 - 1:40
    * Odds 25 underwater sdk w/ fins / 75 easy
    * Evens Hard pull, descend (1:08, 1:07, 1:05, 1:03, 1:00)

    10 x 50 - 1:00
    * Odds 25 underwater sdk w/ fins / 25 easy
    * Evens Hard pull, descend (:35, :32, :31, :29, :27)

    100 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  18. 12.12.12 - Wednesday workout

    by , December 12th, 2012 at 09:52 AM (Pete's swim blog)
    Swam w/ Aundrey, Roger, Dave, Dave, Dave and Ray. Feeling worn down after two fairly big workouts. Had to gut my way through this one. First set was a somewhat poor effort but I picked up some on the kick sets.

    SCY

    700 Warm up

    100 IM - 1:40, 75 IM - 1:40 (Fly/bk/br)
    100 IM - 1:35, 75 IM - 1:35 (Fly/bk/br)
    100 IM - 1:30, 75 IM - 1:30 (Fly/bk/br)
    100 IM - 1:25, 75 IM - 1:25 (Fly/bk/br)
    100 IM - 1:20, 75 IM - 1:20 (Fly/bk/br) <- failed... drop 25
    75 IM - 1:15, 50 stroke - 1:15
    75 IM - 1:10, 50 stroke - 1:10
    75 IM - 1:05, 50 stroke - 1:05
    75 IM - 1:00, 50 stroke - 1:00 <-took a small break to get back on the right interval
    75 IM - :55, 50 stroke - :55 <- failed... drop 25
    50 bk - :50, 25 stroke - :50
    50 br - :45, 25 stroke - :45
    50 fly - :40, 25 stroke - :40
    50 fly - :35, 25 stroke - :35
    50 fly - :30, 25 stroke - :30 <- failed... drop 25
    25 fly - :25, rest :25
    25 fly - :20, rest :20
    25 free - :15, rest :15
    25 free - :10, rest :10 <- failed... the end
    25 easy

    50 fly - :50, 50 kick fly - :50
    50 bk - :50, 50 kick bk - :50
    50 br - :50, 50 kick br - :50
    50 fr - :50, 50 kick fr - :50
    4 x 50 kick - :50 IM Order
    50 Easy

    4 x 100 - 1:30 50 stroke/50 kick, IM Order
    This quickly turned into a 400 IM done as 50 stroke/50 kick. Made 6:05.

    5 x 100 bk pull - 1:30, descend (1:28->1:20)
    5 x 100 free pull - 1:30, descend (1:13->1:00)

    400 IM (50 stroke/50 kick) timed - 6:03

    200 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  19. 12.11.12 - Tuesday workout

    by , December 11th, 2012 at 09:51 AM (Pete's swim blog)
    Swam w/ Danny, Dave, Dave, Dave and Keith. Got this message yesterday:

    Congratulations! You have achieved your goal for Go The Distance 2012
    My goal pace: 710.96 miles required as of today to reach my goal by the end of the event
    My actual current pace: 752.25 miles as of today

    At times, I didn't think I would make it. Good to be done with a couple weeks to spare. 800 miles is possible but a stretch. I'm not sure I would want to do much more than 800.

    SCY

    700 Warm up

    3 x 100 - 1:35
    3 x 100 - 1:30
    3 x 100 - 1:25
    3 x 100 - 1:20
    50 Easy

    1650, open turns every 300 yards, descend.
    Tried to go under the 1:15 pace and made 2:15. Splits relative to the 1:15 pace: -:03, -:05, -:10, -:15, -:20, -:22.5. I think that is about a 1:13 pace. Dave pulled and kept even w/ me the whole time. That helped keep me going at times.
    100 Easy

    4 x 100 - 1:25 Kick fly 1st, 2nd, 3rd, 4th 25
    4 x 100 IM - 2:00 (1:22, 1:18, 1:16, 1:13)
    4 x 100 - 1:25 Kick flutter 1st, 2nd, 3rd, 4th 25
    100 Easy

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

    100 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  20. 12.10.12 - Monday workout

    by , December 10th, 2012 at 09:27 AM (Pete's swim blog)
    Swam w/ Roger, Aundrey, Ray, Dave, Dave and Dave. Slipped back into my soccer playing habit yesterday. The weather was just too nice to pass it up. We went 3 v 3 for 90 minutes on a fairly small field. I should have know to slow it down a notch when I tried to save a ball going out of bounds and ended up on the ground rolling over the goal line. Later, I went after a ball that my opponent played too far away from him. Instead of kicking the ball, my foot rolled over the top of it and then next thing I know I'm on the ground looking up at the sky. Fortunately, nothing was broken and I was able to keep playing. But this morning I was feeling the full extent of the damage. I'm mostly just have a sore backside. Free felt fine. Fly felt fine. Backstroke, check. Breaststroke... ouch!

    SCY

    600 Warm up

    3 x 500 Free - 4:30 (3:50, 3:45, 3:35, 3:40, 3:30)
    100 Easy

    5 x 200 IM - 3:00 (2:55, 2:50, 2:50, 2:47, 2:42)
    100 Easy

    5 x 100 Kick - 1:45 Convert Br->IM
    100 Easy

    10 x 50 - 1:00 SDK w/ fins down, moderate pace back (cramped on #3 but recovered for the rest)
    100 Easy

    4 x 200 - 1:30 Convert 50 Fly/150 Free -> 200 Fly
    I was going to do this backstroke pull but Dave wanted to convert fly to free. Not sure why but that sounded like a good idea for a brief moment and I went with it. It wasn't such a good idea after 100 fly/100 free but I stuck with it an made the interval.

    100 Cool down

    (5400 total)
    Categories
    Swim Workouts
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