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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. 03.30.13 Saturday workout

    by , March 31st, 2013 at 09:50 AM (Pete's swim blog)
    HSA took Easter weekend off so I did a solo afternoon swim at Dublin. Two of my kids worked out next to me. I figured they would play more (they are 6 and 9) but the seemed into swimming laps like dad. Pool temp was back down to 85. I brought one of Fortress' speed workouts expecting 86-88 pool temp. My swim bag lacks most of the toys for the workout as it was on the sheet (monofin, parachute, small paddles, etc.) so I improvised where needed.

    SCY


    1000 IM Easy


    4 x [:15 fast VK + 15 AFAP + 35 Easy] - 2:00
    100 Easy


    4 x 25 fast scull w/ paddles - :40
    50 Easy
    4 x 25 burst + cruise - 1:00
    50 Easy


    4 x [6 x 25 dolphin kick w/fins] - :50
    R1 = back, R2 = belly, R3 = left side, R4 = right side
    #1 - 10y fast
    #2 - 15y fast
    #3 - 20y fast
    #4 - Easy
    #5 - AFAP
    #6 - Easy
    100 Easy


    4 x [6 x 25 - :30 @ 100 pace + 4 x 25 Easy - :30]
    R1 - Fly/Bk/Br x 2
    R2 - kick
    R3 - Fly
    R4 - fins + paddles
    100 Easy


    10 x 50 - 1:00/1:15/1:30
    * 2 scull w/paddles
    * 2 pull
    * 2 free
    * 2 back
    * 2 breast pull w/ paddles

    200 Cool down


    (4100 Total)
    Categories
    Swim Workouts
  2. 03.29.13 - sometimes you just have a bad workout

    by , March 29th, 2013 at 10:08 AM (Pete's swim blog)
    Swam w/ Dave. This just wasn't a great day for me. Probably started last night when I chose to run my son's U8 soccer practice barefoot. I just don't have much agility with flip-flops on so I took them off to demonstrate some things. The grass on the field is pretty nice but it is short and the occasional bermuda roots shredded my callouses. About 2:00 AM, I woke up feeling like I had eaten rocks for dinner. Took some antacid and went back to bed. I limped into the pool with my stomach churning only to find that they cranked the heat back up to 87. I don't know much about pool management so the following rant may be completely off base. Still, here are the pool temperatures over the last 5 days: Mon AM - 86, Tue AM - 86, Wed AM - 88, Wed PM - 85, Thur AM - 85, Fri AM - 87. The story the pool management is giving is that they are having trouble with controlling the temperature after installing a new coupling. They don't have a digital thermostat so this is somewhat understandable. But it seems to me that if the goal temperature is 84, we should see fluctuation between 82 and 86 until they dial the heat in correctly.

    We swam mostly 200s today. That was probably a mistake. Should have dug up one of Fortress' sprint workouts. The kick wasn't bad but freestyle was miserable. I just couldn't bleed off any heat with my head mostly submerged in the water.

    SCY

    600 Warm up

    4 x 200 - 3:00 Convert Free -> IM
    Rest

    50 Kick/150 Free - 3:00
    100 Kick/100 Free - 3:10
    150 Kick/50 Free - 3:20
    200 Kick - 3:30
    4 x 200 - 3:00 Kick 1st, 2nd, 3rd, 4th 50
    100 Easy

    4 x 200 Kick - 3:30 Descend (br - 3:15, 3:10, 3:05, 2:57)

    200 Cool down

    We were supposed to do a 500 timed pull. It's kind of rare that Dave and I will decline the opportunity to go at each other with pull buoys and paddles but neither of us were feeling it today.

    (4100 Total)

    Updated March 29th, 2013 at 10:29 AM by pmccoy

    Categories
    Swim Workouts
  3. 03.28.13 - Thursday workout

    by , March 28th, 2013 at 10:55 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Pool temp back down to 85 from yesterday's 88. Felt much better.

    SCY

    600 warm up

    200 IM - 3:00
    200 IM - 2:55
    200 IM - 2:50
    200 IM - 2:45 (2:43)
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 Free - 2:40
    200 Free - 2:35
    200 Free - 2:30
    200 Pull - 3:00
    200 IM Kick - 5:00 (did 250)
    200 Free - 2:20 (2:19)
    50 Easy

    20 x 50 Kick/Pull - 1:00 (did mostly 50 kick)

    12 x 25 - :30 odds no breath, evens easy
    16 x 50 - 1:00 IM Order, last 4 on :50

    200 Timed Kick (did free - 3:35)

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  4. 03.27.13 - Wednesday workout

    by , March 27th, 2013 at 10:28 AM (Pete's swim blog)
    SCY

    600 Warm up

    200 Free
    3 x 50 - :50 Fly/Bk/Br
    3 x 50 - :45 Fly/Bk/Br
    Quick break to open a door and cool off some.

    6 x 75 Up/down fly - 1:10 (:10)
    6 x 75 Up/down kick - 1:10 (:05)
    Started off doing base stroke fly and up/down convert to backstroke. Quickly realized that was a mistake in the heat and changed to free/fly.

    4 x [25 Hard Fly (2 breaths) - :20, 25 Easy - :30]
    4 x [25 Hard Kick - :30, 25 Easy Kick - :30]
    4 x [25 Hard Back - :20, 25 Easy - :30]
    4 x [25 Hard Pull - :20, 25 Easy Pull - :30]
    50 Easy

    8 x 100 - 1:20 (odds free, evens 1st 25 fly)
    50 Easy
    Started off rough but I was making 1:15 on the fly/free at the end

    4 x [25 Hard Fly (2 breaths) - :20, 25 Easy - :30]
    4 x [25 Hard Kick - :30, 25 Easy Kick - :30]
    4 x [25 Hard Breast - :20, 25 Easy - :30]
    4 x [25 Hard Pull - :20, 25 Easy Pull - :30]

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

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  5. 03.26.13 - Tuesday workout

    by , March 26th, 2013 at 10:15 AM (Pete's swim blog)
    Swam w/ Dave. Lots of kick today. Later sets of the kick/stroke set were supposed to be on 1:35 but that was a bit of a stretch for me.

    SCY

    600 Warm up

    Kick/Stroke Set =
    * 2 x [50 slowest kick/50 fastest stroke] - 1:40
    * 2 x [50 medium kick/50 medium stroke] - 1:40
    * 2 x [50 medium kick/50 medium stroke] - 1:40
    * 2 x [50 fastest kick/50 slowest stroke] - 1:40
    * Use all strokes/kicks

    800 Kick stroke set
    50 Easy

    200 Pull - 2:20
    200 Pull - 2:45
    200 Pull - 2:20
    800 Kick stroke set
    50 Easy

    3 x 200 Pull - 2:45, Descend (2:21, 2:15, 2:10)
    800 Kick stroke set
    100 Easy

    3 Rounds of:
    * 6 x 50 Kick - 1:00
    * Descend 1-3
    * Descend 4-6
    * 1:00 Break before #6
    * Round 1 = fly kick, round 2 = flutter kick, round 3 = fins

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  6. 03.25.13 - Monday workout

    by , March 25th, 2013 at 10:28 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Feeling much better today. Definitely had more speed than on Saturday.

    SCY

    600 Warm up

    4 x 100 - 1:30, 1st 25 fly
    3 x 100 - 1:20
    4 x 100 - 1:45, 50 kick/50 swim
    3 x 100 - 1:20
    4 x 100 - 1:30; 25, 50, 75, 100 fly
    100 Easy
    Made 1:18 on the last 100 fly. Had Dave by about a half body length at 75 yards and somehow he caught back up on the last 25. I took a half-stroke a the wall while he glided in and out-touched me.

    4 x 100 IM - 1:45 (1:25, 1:20, 1:20, 1:20)
    3 x 100 - 1:20
    4 x 100 - 1:45; 25, 50, 75, 100 kick
    3 x 100 Pull - 1:20
    1:00 Rest
    4 x 100 - 1:15 (1:10, 1:10, 1:10, 1:07)
    Last 4 100s felt really good.

    8 x 25 - :30, Odds no breath, evens easy
    5 x 100 Kick w/ fins - 1st 25 Underwater SDK
    Rest
    200 Free Timed (2:15)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  7. 03.24.13 - Saturday workout

    by , March 24th, 2013 at 08:58 AM (Pete's swim blog)
    Whenever I got a little time to get to the pool today, thunderstorms rolled through. Finally got to the pool Saturday night for a solo swim. Pretty boring workout. I was somewhat unmotivated and a little sluggish from donating apheresis Saturday.

    SCY

    1000 Warm up

    500 Free - 6:30 (Made 6:20)
    500 Free - 6:20 (Made 6:20)
    500 Free - 6:10 (Made 6:20 )
    50 Easy
    Usually, I get a little faster as I go but not today. I was going to Pull 3 500s on 6:00, 5:50 and 5:40 but decided to just do a 1650 with open turns @ 500s.

    1650 Pull, Open turns @ 500s (5:56, 5:57, 5:57 - 19:36 @ 1650)
    50 Easy
    Felt sluggish but at least I split it even.

    8 x 50 Kick w/ fins - :50
    4 x 50 Kick br - :50

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  8. 03.22.13 - Friday workout

    by , March 22nd, 2013 at 01:42 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Had a solid day. The 200 pulls were really good. I was pretty tired after that but made it through the remaining sets. Donated apheresis today. As the nurse was pulling out the last needle, she said I smelled like chlorine .

    SCY

    600 Warm up

    8 x 125 Up/Down Backstroke - 1:50 (:10) 1st 25 kick fly.
    50 Easy
    Pretty much alternated 25 fly kick/100 free with 25 fly kick/25 back/75 free. Never finished before 1:40.

    5 x 200 Pull - 2:20
    50 Easy
    Really wasn't in the mood to do this at all. Roger showered plenty of positive motivation on us even though he was planning on doing 175s. Reluctantly, I pushed off knowing this was going to be 4 x 200 + the de facto 200 race w/ Dave on the last one. Made the first on 2:15 fairly easily. Second was 2:15... and the third. Same on the fourth but I was starting to hurt pretty badly. The race at the end wasn't much of one. I tried to go but my arms refused. Dave was apparently feeling much better than I was today. Still, I made 2:12 and 2:15 on all the rest. That's way better than any previous effort on this set. I was expecting a lot of touch and gos. Definitely didn't think I'd hold a 1:07.5 pace through the set.

    10 x 100 - 1:30
    * Odds convert 25 fly/75 free -> 100 IM -> 50 free/25 br/25 free
    * Evens IM

    4 x 50 Kick - 1:00
    4 x 50 Kick w/ fins - :55
    4 x 50 IM Order - :50
    4 x 50 Free - :45
    4 x 50 Pull - :40

    100 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  9. 03.21.13 - Thursday workout

    by , March 21st, 2013 at 10:11 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Temp still 86. There's a good story going around about a replaced coupling or something like that which is throwing off the temperature. They claim they are slowly lowering it but it seems to be consistently 86 for the last week. I'm getting a little more acclimated but 2500-3000 yard sets in this temp are leaving me wiped out for the rest of the day.

    SCY

    600 Warm up
    200 Free/3 x 100 IM

    3 Rounds of:
    * 4 x 50 Fly/Free - :45
    * 4 x 50 IM Order - :50
    * 2 x [50 fly/150 free/50 fly]: Round 1 @ 4:00, Round 2 @ 3:50, Round 3 @ 3:40
    50 Easy

    8 x 100 Up/Down kick - 1:40 (:05) base stroke fly, start w/ 50 kick/50 fly
    25 Easy

    600 Relay (5:57) Each of us did 4 x 50 free from a dive
    25 Easy

    4 x 25 Kick - :40
    4 x 25 Kick w/ fins - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  10. 03.20.13 - Wednesday workout

    by , March 20th, 2013 at 10:20 AM (Pete's swim blog)
    Swam w/ Dave. Ray and Dave C swam next to us. Another long set in the hot water but there was a lot of kick so it wasn't too bad. I'll probably swim some more tonight with the kids.

    SCY

    600 Warm up

    12 x 200 - 3:00 Convert Free -> IM -> Kick -> Free
    100 Easy
    Made the 200 kick on 2:57. Made the final 200 Free on 2:20.

    12 x 100 Up/Down - 1:30 (:05)
    * 1-5 Kick fly
    * 6 Kick Br
    * 7-12 Fly

    100 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  11. 03.19.13 - Tuesday workout

    by , March 19th, 2013 at 10:48 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Was good to have Roger back. I'm slowly acclimating to the warmer water. Wasn't so bad today.

    SCY

    600 warm up

    5 Rounds of:
    * 300 Pull - 3:30 (descended 3:30 -> 3:13)
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00
    * 100 Stroke - 1:30 (fly, back, br, back, fly)
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00

    500 Easy (5 x [50 fly 1 up, 1 down/50 br 2 pullouts])
    Didn't make all of this. Some of the pullouts got pretty hard and I did some of the fly 2 up/1 down.

    12 x 50 - 1:00 (IM Order x 3)
    8 x 50 kick w/ fins - 1:00 (Odds IM Order, Evens underwater SDK down, easy back)

    200 Cool down

    (5800 Total)
    Categories
    Swim Workouts
  12. 03.18.13 - Monday workout

    by , March 18th, 2013 at 04:02 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Temperature situation is not improving. Still 86+.

    SCY

    3 Rounds of:
    * 50 Stroke/75 free - 2:00
    * 50 Stroke/75 free- 1:55
    * 2 x 250 - 4:00
    * 50 Stroke/75 free - 2:00
    * 50 Stroke/75 free- 1:55
    * 100 Easy (50 on first round)
    * Round 1, Stroke = free, 250s are 200 free/50 fly
    * Round 2, Stroke = back, 250s are 200 free/50 kick
    * Round 3, Stroke = breast, 250s are 50 fly/150 free/50 fly

    3 Rounds of:
    * 3 x 100 - 1:20
    Did 1st round 25 stroke/75 free. Last 2, descend.

    12 x 25 - :30 Odds no breath, evens easy
    4 x 50 Kick - 1:00, IM Order
    4 x 50 Kick w/ fins - 1:00 Underwater SDK down, easy back

    200 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  13. 03.16.13 - Saturday workout

    by , March 16th, 2013 at 02:18 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Bob, Bob and Mary at the Huntsville Nat.

    SCY

    600 Warm up

    4 x 100 Kick w/ fins
    4 x 100 IM - 1:45 (descended to 1:15)

    200 Pull ~ 3:30 (made 2:05)
    3 x 50 - :55 IM order
    6 x 100 - 1:30, 3 negative split, 3 fast
    200 Pull ~ 3:30 (made 2:10)
    3 x 30 - :55 IM Order
    12 x 50, 4 @ :50, 4 @ :45, 4 @ :40 (Held :32-:35 on all)
    200 Pull ~ 3:30 (made 2:12)
    3 x 50 - :55 IM Order
    16 x 25, 8 @ :30, 4 @ :25, 2 @ :20 (Held :15-:17)

    3 Rounds of:
    * 100 Free - 1:30
    * 75 Free/25 stroke - 1:35
    * 100 Free down/stroke back - 1:40
    * 100 Stroke - 1:45

    200 Kick w/ fins

    200 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  14. 03.15.13 - Friday workout

    by , March 15th, 2013 at 10:45 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Ray, Keith and Dave C swam their own sets next to us. Pool temp 86. Still hot but manageable.

    SCY

    700 Warm up

    6 x 50 - :45
    1:00 Rest
    10 x 100 - 1:15
    50 Easy
    This is always an interesting set. First one is always easy (I think I made 1:12). The second one is always close - 1:14 today. For the next 2, I just hang on... 1:14s. Just as I start thinking there's no way I can make this set, suddenly my time drops and I'm making 1:11s. We were supposed to do 9. I felt strong enough to do 10. Could have kept going. I think this is the first time I've made these with a drag suit on and definitely the first in water this warm.

    3 rounds of (fly/bk/br by round):
    * 100 Pull - 1:30
    * 25 stroke/75 free - 1:35
    * 50 stroke/50 free - 1:40
    * 75 stroke/25 free - 1:45
    * 100 stroke - 2:00
    100 Easy
    This was harder than I thought it would be. Probably tired from the 10x100 set.

    6 rounds of (fly/bk/br by round):
    * 25 stroke/75 free - 1:20
    * 50 kick - 1:00

    16 x 25 kick w/ fins - :45 (hard)
    6 x 25 - :30 odds no breath, evens easy
    8 x 25 - :30 IM Order, smooth

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  15. 03.14.13 Thursday workout

    by , March 14th, 2013 at 03:28 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Sprint workout today which was fine since the pool temp was up to 87. It's been a while since we have done any of these.

    600 Warm up


    200 IM - 12.5 kick/12.5 swim
    2 x (4 x 25 IM shooters w/fins) - :40
    front/back/br pullouts/flutter
    50 easy


    8 x 25 swim IM order - :40 odds build, evens @ 200 pace
    50 easy


    4 x 25 drag race shooters @ 1:00
    50 easy


    4 rounds of:
    * :10 fast kick at wall + flip turn + build to mid-pool + flip @ mid-pool + 25 fast + cruise to wall
    * ~ :30 rest
    100 easy


    4 x 25 SDK full length w/ dive - ~1:00
    50 easy
    4 x 25 Hard SDK from dive to 15m + cruise
    100 easy


    25 easy
    4 rounds of:
    * :15 fast vertical kick w/ hands over head + 25 zombie backstroke drill + 25 easy
    * ~ :15 rest
    100 easy


    4 rounds of:
    :15 fast vertical kick w/ hands over head + :5 rest + burst 15m + 35 easy
    25 easy


    8 x (25 AFAP + 75 easy) - 2:00 IM Order
    didn't take enought time on these but we were running out of time for practice.


    8 x 50 Kick - 1:00 (IM Order)


    200 Cool down


    (3750 Total)
    Categories
    Swim Workouts
  16. 03.12.13 - Wednesday workout

    by , March 13th, 2013 at 10:51 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp back to 86 . I'm worn out as it is and the heat makes it really bad. The workout wasn't great for the pool temp either... lots of IM w/ low amounts of rest. We modified some intervals. Not sure if I could have made them even w/o the heat anyway.

    SCY

    600 Warm up

    1=best kick, 2=2nd best kick, etc.
    4 x 100 IM - 1:30
    4 x 75 Kick - 1:25 (1/4/1)
    2 x 100 IM - 2:55
    4 x 75 kick - 1:20 (2/3/2) Ended up being 4/2/4 just to make the interval
    400 IM - 5:40 (5:37 Made it!)
    100 Easy

    4 x 75 kick - 1:20 (2/3/2) 4/2/4 or 4/3/4 again
    2 x 100 IM - 2:55
    4 x 75 Kick - 1:25 (1/4/1)
    4 x 100 IM - 1:30
    4 x 75 kick - 1:30 (2/3/2) -> was able to make these.

    400 IM Timed (5:37 again) Should be faster after rest but I was pretty worn out at this point.

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  17. 03.12.13 - The dangers of habits

    by , March 12th, 2013 at 11:18 AM (Pete's swim blog)
    I get up at 4:45 to head to the pool. I'm a morning person but that doesn't really mean I'm 100% awake at that time. I operate on auto-pilot until I get warmed up in the pool. So, I put my swim bag out the night before w/ clothes on it for the next day. I get up, change into my swim suit, shirt and shorts and head off to the pool. At the pool, I take off my shirt and shorts and I'm ready to swim. No need to go change. It's worked well for me for the last 4 years and I've never really had a problem until today. After the DST change, I've really been on auto-pilot in the mornings and that's a problem when one little thing goes wrong. This morning, I put my underwear on, put my shorts and shirt on and headed to the pool. When I got out to the pool deck, I took my shirt off and got my shorts down to my knees and... Yikes! That's not my swimsuit, it's my underwear. At least I remembered to put on underwear.

    Swam w/ Dave, Dave and Dave. Pool temp was back to a reasonable 84 this morning.

    SCY

    650 Warm-up

    6 x 100 Up/down kick - 1:40 (:10) Start w/ 50 kick/50 free
    6 x 100 Up/down fly - 1:30 (:05)
    100 Easy
    Still going strong on the fly. Never went below 50 fly/50 free and did two 100 flys in the set.

    4 rounds of:
    * 50 Easy - 1:00
    * 50 Hard - 1:00 (make :35)
    * 100 Easy - 1:30 w/ pull buoy
    * 100 Hard - 1:30 w/ pull buoy (make 1:10)
    100 Easy
    Made easy ones on 1:10 pace and hard ones on 1:05 pace.

    200 Timed pull (2:03) Same as yesterday when the pool temp was 90. I should be faster.

    4 rounds of:
    * 50 Kick - 1:00 IM order by round
    * 100 stroke - 1:30 IM order by round
    * 100 free - 1:30

    10 x 50 Kick w/ fins
    * Odds - underwater sdk down/easy back alternate back/front
    * Evens - alternate dolphin/flutter

    12 x 25 - :30
    * Odds no breath
    * Evens easy free

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  18. 03.11.13 - Monday workout

    by , March 11th, 2013 at 09:37 AM (Pete's swim blog)
    Swam some with my kids Sunday after we kicked the soccer ball around. Spring soccer is starting up again and I managed to end up coaching 3 teams this season. Looking forward to it!

    Swam w/ Dave, Dave, Dave, Ray and Keith this morning. Pool temp was 90 degrees. It felt hot yesterday. Really hot this morning. I dropped back the speed a good bit but we stuck w/ the basic format of the workout. Definitely didn't do anything extra today.

    SCY

    600 Warm up

    8 x 200 Up/Down Kick - 3:30 (:10) Started with 200 IM and converted to IM kick. For the last 3, I alternated between 150 Br kick/50 free and 200 IM kick.
    Rest
    200 Timed IM Kick - 3:23
    100 Easy

    200 Free - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    Made these on about 2:45. Didn't push hard to keep from overheating.
    Rest
    200 Timed pull (2:03) I actually put on a cap for this. 200 yards hard is about all I could take at the pool temp.

    100 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  19. 03.09.13 - Saturday workout

    by , March 9th, 2013 at 01:19 PM (Pete's swim blog)
    Swam at the Huntsville Nat w/ Dave, Dave, Dave, Brandon and Mary.

    SCY

    400 IM/400 Pull/250 Kick/100 Drill

    3 rounds of:
    * 4 x 75 w/ paddles - 1:00
    * 4 x 50 Kick - 1:00
    Felt good on these. Made sub :50s fairly easily. Last one was close to :45.

    8 x 200 IM - 3:45 Best average
    i should be able to do 2:40s on this interval but it wasn't working today. Felt overheated after two 2:42s. I dropped the pace back to 2:45 to 2:50 and finished hard on 2:38.

    6 x 100 - 2:00 (50 fist, 50 swim)

    10 x 50 Kick w/ fins - 1:15 Underwater sdk down, easy back

    400 cool down

    (5750 Total)
    Categories
    Swim Workouts
  20. 03.07.13 - Thursday workout - IM

    by , March 7th, 2013 at 10:58 AM (Pete's swim blog)
    Swam w/ Dave, Ray and Keith. We did Ray's workout but he usually sticks w/ free and likes long rests in between intervals. So, I went all IM today with a couple exceptions. The timed 400 IM went fairly well considering how tired I was.

    SCY

    600 Warm up

    4 x 125 - 2:00 (100 IM + 25 stroke, IM Order)
    4 x 125 Stroke, IM order - 2:00
    100 Easy

    4 rounds of:
    * 100 IM Kick - 1:45
    * 100 IM - 1:45
    100 Easy

    4 x 75 Stroke, IM order - 1:15
    4 x 75 Kick - 1:15, convert Flutter -> Br
    100 Easy

    8 x 50 - 1:00 Easy/Hard IM Order
    100 Easy

    8 x 25 - :30 Easy/Hard, no breath IM Order
    150 Easy

    400 IM Timed (5:33)
    100 Easy
    400 IM Kick Timed (6:55)

    5 x 100 - 1:20 1st 25 stroke, IM Order; 25 kick on last 100

    200 Cool down

    (5750 Total)
    Categories
    Swim Workouts
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