View RSS Feed

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. 05.31.13 - Friday workout

    by , May 31st, 2013 at 12:20 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Both are back and all is well again with the team. Dave brought with him 88 laminated 5k workouts. Our previous ones were lost probably to an end of year swim team box purge. So, we started back at #1 today:

    SCY

    600 Warm up

    4 x 100 - 1:30
    4 x 100 - 1:25
    4 x 100 - 1:20
    4 x 100 - 1:15
    50 Easy
    Made these fairly easily and felt like I was warmed up just right for the next set:

    1650 Timed (20:53) Open turns on 300s, negative split
    3:48, 3:47, 3:46, 3:48, 3:50 - not quite a negative split. Apparently, I wasn't feeling as great as I had thought. Not sure if I'm just tired or if this is a stroke problem. I wasn't feeling that great yesterday either.
    50 Easy

    4 x 100 - 1:30 1st, 2nd, 3rd, 4th 25 kick fly
    4 x 100 IM (2:00, 2:00, 1:50, 1:40)
    4 x 100 - 1:30 1st, 2nd, 3rd, 4th 25 kick free
    50 Easy

    100 Timed free - 1:03 We don't do these a lot. Speed felt good. I need to kick more.

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  2. 05.30.13 - Thursday workout

    by , May 30th, 2013 at 11:14 AM (Pete's swim blog)
    Swam w/ Sam and Roger. There were no Daves at the pool. Speed was not there today. I struggled through all of this even though I made most of the intervals.

    SCY

    600 Warm up

    5 x 200 Free: Odds - 2:40, evens - 2:30

    5 x (100 IM/100 Free) - 2:45
    100 easy

    4 Rounds of:
    * 25 Best kick/75 worst stroke - 1:30
    * 25 #2 kick/75 #3 stroke - 1:30
    * 25 #3 kick/75 #2 stroke - 1:30
    * 25 Worst kick/75 best stroke - 1:30
    * :30 Rest (Mostly catch-up time for me... I was lagging about :10s back)

    12 x 50 Pull - :45, 2 easy/2 hard

    50 Pull w/ Starfleet Paddles. Roger brought these and let me try them out. They certainly aren't the same as the trash can lids I strap on to my hands for normal pull sets but they give some extra pull. Probably more like sprint paddles. They make strange eddies that wash past your legs after the paddle exits.

    100 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  3. 05.29.13 - Wednesday workout

    by , May 29th, 2013 at 11:16 AM (Pete's swim blog)
    Swam w/ Dave and Sam. We've had some changes this week. First, the swim team comes in at 7:00 so out time is more limited. Usually Dave and I stretch the workout to a little over 5K with some easier swims but we go way past 7:00. Can't really do that anymore. If we want a 5k workout, we have to pick up the pace. Second, the pool temp has dropped drastically. For pretty much the entire winter/spring, they kept it at 86 minimum. Suddenly, it is 82-84. No complaints from me and it has allowed me to swim longer without wearing out so much. Sam is getting back in shape quickly. I can't even keep up with his breaststroke anymore. He was doing backstroke on a lot of our main sets today and staying ahead of my freestyle. But, he swims in college and is in his early 20s. I'm in my mid 40s. I'm happy I was able to keep up while it lasted.

    SCY

    600 Warm up

    10 x 100 - 1:20 (held 1:15s)
    2:00 Rest
    5 Rounds of:
    * 3 x 100 - 1:20
    * 1 x 100 - 1:15
    50 Easy
    10 x 100 - 1:15, #4 and #8 on 1:20

    12 x 50 - :50, IM Order

    200 Cool down

    (5450 Total)

    Updated May 29th, 2013 at 12:33 PM by pmccoy

    Categories
    Swim Workouts
  4. 05.28.13 - Tuesday workout

    by , May 28th, 2013 at 11:13 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)
    Categories
    Uncategorized
  5. 05.27.13 - Monday workout

    by , May 27th, 2013 at 09:36 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)
    Categories
    Uncategorized
  6. 05.25.13 - Saturday workout

    by , May 25th, 2013 at 04:15 PM (Pete's swim blog)
    Swam w/ Dave, Mary and Carolyn. Eventually we got moved into a lane w/ Tess, Bob and someone else. I generally led the lane until near the end.

    LCM

    400 Warm up
    200 Kick
    200 Pull
    400 IM, Drill down, swim back

    8 x 150, Odds kick/drill/swim IM Order, evens 50 Kick/100 Free

    2 x 50 Free
    2 x 100 Free
    2 x 150 Free
    2 x 200 Free

    6 x 100 Pull

    200 Free/200 IM
    150 Free/150 Fly/Bk/Br
    100 Free/100 Fly/Bk
    50 Free/50 Br

    300 Cool down

    (5300m Total)
    Categories
    Swim Workouts
  7. 05.24.13 - Friday workout

    by , May 24th, 2013 at 12:25 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Phil and Carlile. Another short day. This was a mish-mash of everyone contributing 1000 yards to the workout.

    SCY

    700 warm up

    10 x 100 - 1:30, evens free, odds IM
    50 easy
    Did 1:12s to 1:13s on free, 1:20-1:22 on IM. Last IM on 1:18.

    12 x 50 Stroke - :55
    * Descend 1-4, Fly
    * Descend 5-8, Back
    * Descend 9-12, Breast
    1:00 Rest
    400 Timed IM kick (6:49 - Personal best)
    50 Easy

    100 Free - 1:20 / 75 Free - 1:20
    100 Free - 1:15 / 75 Free - 1:15
    100 Free - 1:10 / 75 Free - 1:10
    100 Free - 1:05 (1:09) / 75 Free - 1:05
    75 Free - 1:00 / 50 Free - 1:00
    75 Free - :55 / 50 Free - :55
    75 Free - :50 / 50 Free - :50
    75 Free - :45 (:50) / 50 Free - :45
    50 Free - :40 / 25 Free - :40
    50 Free - :35 / 25 Free - :35
    50 Free - :30 (:34) / 25 Free - :30
    25 Free - :25 / :25 Rest
    25 Free - :20 / :20 Rest
    25 Free - :15 / :15 Rest
    25 Free - :10 (:15) / 25 Easy

    10 x 50 Kick w/ Fins - 1:00 (Odds Underwater sdk, evens IM Order)

    100 Cool down

    (4950 Total)
    Categories
    Swim Workouts
  8. 05.23.13 - Thursday workout

    by , May 23rd, 2013 at 12:11 PM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave, Andrey and Carlile. Shorter sprint stuff today. Probably not enough rest to call it a sprint workout but we had more rest than usual.

    600 Warm up

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - 1:00 From Dive
    4 x 75 - 1:15 Convert Free->Stroke (fly)
    25 Easy kick

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - From Dive, Relay
    4 x 75 - 1:10 Convert Free->Stroke (bk)
    25 Easy kick

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - 1:00 From Dive
    4 x 75 - 1:05 Convert Free->Stroke (br)
    25 Easy kick

    125 Easy
    6 x 50 Free - :45 from Dive
    25 Easy
    These were tough. 2nd one was fine. Third one, I was hurting dragging myself out of the pool. By the last one, I was so lightheaded, I wasn't sure which lane I was diving into.

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

    (4350 Total)
    Categories
    Swim Workouts
  9. 05.22.13 - Wednesday workout

    by , May 22nd, 2013 at 11:44 AM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Carlile. Felt pretty good today w/ a decent pull and some good stroke sets.

    SCY

    600 Warm up

    4 x 100 - 1:30 (50 Kick/50 Free)
    50 Easy - 2:00
    4 x 100 - 1:25 (50 Stroke/50 Free)
    50 Easy - 2:00
    4 x 100 - 1:20 (25 Stroke/75 Free)
    50 Easy - 2:00
    4 x 100 - 1:15
    50 Easy

    16 x 25 - :40
    I did these as 4 rounds of (No breath, Stroke-IM Order, Kick-IM Order, Free)

    400 Timed pull (4:18)
    Had some lousy turns on the last 100. Could have been closer to 4:15 if I had straightened up a little.
    50 Easy

    100 Pull w/ paddles/100 Pull w/o paddles/100 IM/100 Kick
    100 Easy

    4 x 50 Free - 1:00
    4 x 50 IM Order - 1:00
    4 x 50 Kick w/ Fins - 1:00
    4 x 50 Kick w/o Fins - 1:00

    4 x 25 Free - :20
    4 x 25 Stroke - :25
    4 x 25 IM Order - :30
    4 x 25 Kick w/ fins - :35
    4 x 25 Kick - :40

    100 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  10. 05.21.13 - Tuesday workout

    by , May 21st, 2013 at 12:09 PM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and my son, Carlile. Roger had told me yesterday that the summer swim team was looking for 15-18 year old boys. After talking w/ the coach, it seems that they are mostly interested in 15-18 year old boys that swim fast. My son took an interest in the challenge. They can't really teach him the strokes he doesn't know (butterfly and backstroke) and don't have room to accommodate him while he gets up to speed. So, for now he is going to swim with the old guys. The big test is whether or not he will wake up early in the morning. He was ready to go today. I think he did really well for his first time back in the pool in a couple years. Hopefully he will keep improving over the week and will be able to move on w/ the team soon.

    SCY

    600 Warm up

    3 Rounds of:
    * 25 Fly - :40, no breath
    * 25 Fly - :40, 1 breath
    * 50 Free - :40
    * 100 Pull - 1:20
    * 200 IM - 3:40 Up/Down Kick (:20) - add kick if more than :20s rest
    1:00 Break
    Timed 200 IM Kick (3:30)
    50 Easy

    3 Rounds of:
    * 25 Free - :40, no breath
    * 25 Free - :40, 1 breath
    * 50 Fly - :40
    * 100 Free - 1:20
    * 200 IM - 3:20 Up/Down Kick (:20)
    1:00 Break
    timed 200 IM Kick (3:23)
    100 Easy

    4 Rounds of:
    * 2 x 25 - :30 Hard, IM Order by round
    * 100 Pull - 1:30
    50 Easy

    4 x 25 No breath - :40
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    10 x 50 Kick w/ Fins - 1:00, Odds underwater sdk

    50 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  11. 05.20.13 - Monday workout

    by , May 20th, 2013 at 11:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Ended up taking Saturday off. Saturday morning just didn't start well and the day was packed with kid's events. I thought about swimming Sunday but a solo workout didn't seem appealing and I was short on time anyway. Turns out I really just needed some rest. Felt better this morning than I have in a long time. Gives me a lot of confidence going into a taper meet in a couple of weeks.

    SCY

    600 Warm up

    6 x 50 Free - :45
    Rest
    8 Rounds of:
    * 100 Free - 1:10 (1:05, 1:05, 1:05, 1:05, 1:03, 1:03, 1:03, 1:01)
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy
    Felt like I had paddles on for the 100 frees. Really strong today. Only problem I had was that I got sloppy when I tried to increase my stroke rate.

    400 IM Kick Timed (6:55)
    100 Easy
    400 IM Timed (5:21)
    50 easy
    I think 5:21 is a drag suit personal best. It's not far off my meet time of 5:08. Fly was very smooth and somewhere around 1:12-1:15. I was able to put a little distance on Roger but it didn't take him long to catch me on backstroke.

    4 x 25 No Breath - :40
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    2 Rounds of:
    * 50 Fly - 1:00
    * 50 Bk - 1:00
    * 50 Br - 1:00
    Cruised the first round and then swam hard on the second (:34, :40, :37)

    200 Cool down

    (4850 Total)
    Categories
    Swim Workouts
  12. 05.17.13 - Friday workout

    by , May 17th, 2013 at 01:18 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Had to get out early to give blood. Still got nearly 5k in.

    SCY

    600 Warm up

    2 x 100 - 1:30
    2 x 100 IM - 1:30

    5 x 200 IM - 2:45 (did these as 175s except the last one - 2:40)
    150 Easy

    5 Rounds of:
    * 100 Up/Down Kick - 1:30 (:05)
    * 100 Pull - 1:30
    * 100 Up/Down Kick - 1:30 (:05)
    * 200 - 3:00 convert free -> Br (original interval was 2:30 - we decided 3:00 was more realistic)

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  13. 05.16.13 - Thursday workout

    by , May 16th, 2013 at 12:04 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Andrey. Andrey led my lane until he got tired. It was kind of a mess because the workout switched up between each of our strengths and we were destined to get tangled up a bit. Near the end, another lane opened up which made things easier. I ended up racing Roger on a 300 backstroke. I got paddles and and buoy, he didn't. Even with my paddle advantage, it isn't a race I'm going to win but I kept up with him longer than I would have expected. I was even ahead at 200 yards.

    SCY

    650 Warm up
    5 x 100 - 1:30, Odds IM, evens free

    4 Rounds of:
    * 2 x 50 Hard stroke - :45 (did these fly except the last round when I came in :15s past the interval)
    * 2 x 50 Easy free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 - 4:00, convert free to stroke by round (rnd 2 - 100 Br/200 Free, rnd 3 - 200 br/100 free, rnd 4 300 bk pull)
    100 Easy

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

    8 x 50 Kick w/ fins - 1:00 Odds Underwater SDK, Evens IM Order

    200 Cool down

    (5850 Total)
    Categories
    Swim Workouts
  14. 05.15.13 - Wednesday workout

    by , May 15th, 2013 at 11:40 AM (Pete's swim blog)
    Swam w/ Sam, Dave and Dave. Felt fairly strong today. Workout was challenging but not beyond what I can do for a change.

    SCY

    600 Warm up

    4 Rounds of:
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Stroke - 1:15, Reverse IM Order, no free
    1:00 Rest

    4 Rounds of:
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Stroke - 1:15, Reverse IM Order, no free
    1:00 Rest

    4 Rounds of:
    * 75 Pull - :50 (made :45s)
    * 75 Kick - 1:20
    * 75 Stroke - 1:20, Reverse IM Order, no free
    100 Easy

    10 x 100 Up/Down Kick - 1:30 (:05)
    100 Easy

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

    10 x 50 - 1:00 Easy/Hard, 2 x Fly, 2 x Back, 2 x Br, 2 x Fr, 2 x Kick

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  15. 05.14.13 - Tuesday workout

    by , May 14th, 2013 at 04:11 PM (Pete's swim blog)
    Swam w/ ... and Dave.

    SCY

    600 Warm up

    10 x 100 - 1:30 Odds IM, evens free

    16 x 25 - :30 IM Order, half underwater
    1:00 Rest
    5 Rounds of:
    * 4 x 50 - 1:05 (Odd rounds 1/2 underwater, Even rounds kick)
    * 2 x 200 Pull - 2:20
    Making the 200s on 2:20 wasn't so bad but pushing off for 12 yards underwater right after was pretty tough. The original interval on the 50s was :50. Don't think I could have handled that.

    8 x 50 Kick - 1:00
    1:00 Rest
    100 Timed kick (IM - 1:33)

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  16. 05.13.13 - Monday workout

    by , May 13th, 2013 at 11:43 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Pool was really hot today. Someone removed the thermometer so I have no idea how hot but it felt warmer than the typical 86.

    SCY

    650 Warm up

    3 x 50 Free - :50 / 1 x 50 Kick - :50
    1 x 50 Stroke - :50 / 2 x 50 Free - :50 / 1 x 50 Kick - :50
    2 x 50 Stroke - :50 / 1 x 50 Free - :50 / 1 x 50 Kick - :50
    3 x 50 Stroke - :50 / 1 x 50 Kick - :50

    4 Rounds of (Pick 4 from Fly, Br, IM, Free, Free for each 100)
    * 100 - 1:30 (fly on rounds 1 & 4, Br on rounds 2 & 3)
    * 100 - 1:25 (did IM)
    * 100 - 1:20 (free)
    * 100 - 1:15 (free)
    100 Easy
    After 2 rounds, I wasn't doing so well and we decided to implement a 1:00 rest in between rounds.

    7 Rounds of:
    * 75 Pull - :50 / 25 Pull - :40
    * 75 Kick w Fins - 1:05 / 25 Kick w fins - :45
    50 Easy

    4 x 25 - :40, no breath
    4 x 25 - :35, kick
    4 x 25 - :30, IM Order
    4 x 25 - :25, Fly
    4 x 25 - :20, Free

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  17. 05.11.13 - Saturday workout

    by , May 11th, 2013 at 10:34 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Tess at the Hsv Nat. Had a hard stop at 7:00 am to go coach soccer games. That was a good thing because I was hurting about then.

    LCM

    400 Warm up (Does putting in lane ropes count because I should maybe get credit for 500 meters?)

    3 x 300
    * #1 Fly/Bk/Br kick down/free back
    * #2 Fly/Bk/Br drill down/free back
    * #3 Fly/Bk/Br down/free back
    Dave took off on these and we didn't end up with any rest. It was more like a 900 straight.

    200 Kick
    200 IM
    200 Kick
    200 Free
    200 Kick
    200 IM
    200 Free
    200 IM
    I think this is what we ended up doing. Anyone see a pattern here because I just don't see one.

    400 Pull
    3 x 200 Negative split - 2:00
    2 x 200 Pull - 3:00
    6 x 100 odds easy - 2:00, evens hard - 1:20
    Only made two of the 6 100s and had to pack it in.

    200 cool down

    (4700m Total)
    Categories
    Swim Workouts
  18. 05.10.13 - Friday workout

    by , May 10th, 2013 at 11:43 AM (Pete's swim blog)
    Swam w/ Dave and Andrey. Lifeguards showed up late . I never could get going today and struggled through parts of this workout.

    SCY

    400 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Stroke - 1:30

    4 Rounds of:
    * 75 Pull - 1:00
    * 25 Fly - :30 (No breath)
    * 200 IM - 3:00
    * 25 Fly - :30 (No breath)
    * 75 Pull - 1:00
    100 Easy
    On round 1, I made each 25 fly w/ 1 breath. By round 2, it was 2 breaths. On round 3, 1 up/1 down. Round 4, breath each stroke. Kind of disappointing. My fly definitely wasn't strong today and I was limping through the 200 IMs on 2:50-2:55.

    800 IM Kick - 16:00 (14:30ish)
    1:00 Rest
    32 x 25: odds easy free-:30, evens hard stroke - :20

    100 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  19. 05.09.13 - Thursday workout

    by , May 9th, 2013 at 12:42 PM (Pete's swim blog)
    Swam w/ Dave and Dave. My kids made it on the swim team! They both worked hard to learn the strokes so they could make it and both are excited. Now, I can back off and let the people who know how to teach swimming fast take over. The cool thing is that the team will participate in the Alabama State Games swim meet in mid-June and they let parents swim on the team with the kids. So, I'll get to swim on their team for one meet... fun!

    SCY

    600 Warm up

    8 x 100 Kick - 1:45 (2 x Fr/Br, 2 x Fl/Br, 2 x Br, 2 x Bk/Br)
    4 x 50 Bk - :50, Descend
    6 x 100 Free - 1:15 (Made it but I wasn't warmed up and struggled)
    100 Easy

    10 x 100 Pull - 1:20 (descended 1:08->1:03)
    2 x 100 Kick - 1:45

    2 Rounds of:
    * 2 x 100 Kick - 1:45
    * 100 Pull - 1:20
    * 100 Pull (25 Fly/75 free) - 1:20
    * 100 Pull (25 Bk/75 free) - 1:20
    * 100 Pull (25 Br/75 free) - 1:20
    * 100 Pull - 1:20
    * 2 x 100 Kick - 1:40, make 1:30
    * Rest in between rounds

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  20. 05.08.13 - Wednesday workout

    by , May 8th, 2013 at 11:01 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Felt pretty strong today. I'm doing stuff right now that I would have had to do without a drag suit last year... some things a little faster. 1:10 repeats w/ a drag suit are still a bit out of my reach but I'm getting closer.

    SCY

    600 warm up

    3 x 100 - 1:25, 1st 25 stroke
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (actually missed the interval on the second one)
    1 x 100 - 1:10 (pushed hard w/ a 1:08 to make up for missing the 1:15)
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:20
    2 x 100 - 1:15 (made 1:10s)
    1 x 100 - 1:10 (1:07)
    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 IM - 1:35
    2 x 100 Fly - 1:30 (1:25s)
    1 x 100 Free - 1:25

    18 x 50 - 1:00 (6 Free, 4 IM Order, 8 kick w/ fins)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
Page 1 of 2 12 LastLast