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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. 06.28.13 - Friday workout

    by , June 28th, 2013 at 10:03 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My kids had a meet in Boaz, AL last night that ended at 9:30. It is about a 75 minute drive from my house so, we got back in at 11:00. I was kind of dragging at practice. It was worth it though. My daughter finally got "called up" from the development team and dropped 3 seconds off her 50 free time in a fairly slow pool. My oldest son dropped 2 seconds off his 50 free time and then shocked everyone by dropping another second off his 200 free relay split. That one second drop turned out to be significant since they won by .6 seconds. He's got some great teammates. Starting swimming competitively at age 15 when everyone has been swimming for a long time has to be intimidating. Instead of negative talk about how much faster they could be if someone else had showed up, they all told my son he could go fast enough for the team to win the race. It was fun to watch and worth being a little drowsy this morning.

    SCY

    600 Warm up

    4 x 100 IM - 1:40 (1:23's)
    400 Free - 6:00 (4:50)
    2 x 200 IM - 3:10 (2:50's)
    400 Free - 5:45 (4:50)
    100 Easy

    400 Free - 5:30 (5:05 - went a little slowed because of the upcoming 400 IM)
    400 IM - 6:30 (5:40)
    400 Free - 5:15 (4:52)
    100 Easy

    4 x 100 IM - 1:40 (1:28-1:30 ... getting tired)
    2 x 200 IM - 3:10 (2:50's)
    100 Easy

    400 IM Timed (5:25 -> about what I usually do... was pretty tired for this)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  2. 06.26.13 - Wednesday workout

    by , June 27th, 2013 at 03:02 PM (Pete's swim blog)
    Lightning cut practice this morning so I'll take this chance to catch up on yesterday.

    SCY

    600 Warm up

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Breast - 1:00, descend (down to :38)
    50 Easy

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Back - 1:00, descend (down to :40)
    50 Easy

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Free - 1:00, descend (down to :30)
    50 Easy

    2 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    --> Had to end early... no fly

    (4150 Total)
    Categories
    Swim Workouts
  3. 06.25.13 - Tuesday workout

    by , June 25th, 2013 at 10:26 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. I haven't gotten the post-taper improvement I was hoping for. I'm still a little tapered and swimming faster but I'm wearing out quickly. It's not quite like last taper even though I pretty much did everything the same.

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert Free -> IM
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 fly
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 back
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 fly
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 back

    No cool down .

    (5050 Total)
    Categories
    Swim Workouts
  4. 06.24.13 - Monday workout

    by , June 24th, 2013 at 03:56 PM (Pete's swim blog)
    Swam w/ Dave, Dave and my son. Back to the daily grind. Still had some taper to enjoy this morning. I got further on this workout than I normally do:

    SCY

    600 warm up

    200 IM - 3:15/ 200 IM Kick - 3:45
    200 IM - 3:10/ 200 IM Kick - 3:40
    200 IM - 3:05/ 200 IM Kick - 3:35
    200 IM - 3:00/ 200 IM Kick - 3:30
    50 Easy

    200 IM - 2:55/ 200 IM Kick - 3:25
    200 IM - 2:50/ 200 IM Kick - 3:20
    200 IM - 2:45/ 200 IM Kick - 3:15
    200 IM - 2:40/ 200 IM Kick - 3:10
    50 Easy
    First round wasn't too bad. I switched to breaststroke kick for the second round. made 2:40 but couldn't kick hard enough to make the 3:10. Ended up throwing on fins and coasting through to the end.

    200 IM Timed (3:0?) Had to abort when my calf and foot simultaneously cramped on the fly. Tried to swim it off but after 25 yards, it kept getting worse. Stretched out really quickly on the wall and then finished as strong as I could.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  5. 06.22.13 - Alabama State Games - finding my inner sprinter

    by , June 24th, 2013 at 03:47 PM (Pete's swim blog)
    I'm not much of a sprinter but I seem to be getting better at it. Last weekend, I joined our local summer league team, Madison Dolphins, along with 6 other Masters swimmers to compete in the Alabama State Games. The facilities were awesome. Half the building was an indoor 50m pool with a diving well. The other half was an indoor track and field stadium. The competition lanes were all 7'+ deep and it was set up with 10 lanes (8 used) running to a bulkhead. 6 more lanes were set up on the other side of the diving area for warm-ups/cool down. Everything was state of the art. The pool was a tad warm but still fast. That might have had to do with what appeared to be an erratic climate control system. On deck, temps were 80-85. It was cooler in the stands but noticeably different from the 70 degree temps in the large connecting hallway.

    My only minor complaint with the meet was that they divided us up into obscure age groups to fill out all of the lanes. In general, that may be OK, but I was more competitive with some of the 25-40 year olds than I was with the 50-70 year olds I got placed with. I'm not sure why they didn't just seed it by our seed times. There would have been a lot of better races if they had done that for the masters. I get why they do it for the age groupers. Maybe it was hard to convince the software to do it different ways.

    Short story is that I'm the 2013 6 time Alabama State Champion in my age group. Sure, three of those were unopposed and I'm not sure who exactly recognizes such a title. But supposedly, it qualifies me for a trip to the National State Games in Hershey, PA (all expenses paid by me). My 15 yr old son qualified as well and is now bugging me to go since it is apparently located near an amusement park (all expenses paid by me of course). Unfortunately, this isn't likely to be in the cards this year. I'm back to piling up yards for a possible SCM meet in November.

    I swam 6 events thinking this would take about 6-8 hours to go through. It took 4. My last two swims probably suffered a little because of this. Ok... it took 8 when you add in the awards ceremony. Masters got medals for places 1-3. Age groupers got medals for 1-3 and ribbons for 4-6. With 7 events total, this took a while. They probably could have cut a lot of that out if they just awarded a high point trophy for each age division for masters. The kids that stuck around for it had fun so I was patient.

    Here's the event details:

    200 Free
    Seed Time: 2:02.71
    Meet Time: 2:03.04
    Splits: 29.07, 30.98, 31.74, 31.25
    Yikes! What happened here? It looks like I faded at the end but this was mostly botched turns. Bulkheads get into my head for some reason and I kept jamming up on them. I was getting a little tired and I think I didn't warm up enough. Started to wonder if I had missed my taper.

    50 Free
    Seed Time: 26.98
    Meet Time: 25.97
    Splits: N/A
    I was hoping for 25.5 ish but I'll take the improvement. Got beat down by Jay (former college swimmer that spent all of 4 weeks getting ready for this event) who did a low 23. At least from this race, I knew there wasn't a problem with my taper.

    200 IM
    Seed Time: 2:22.58
    Meet Time: 2:21.75
    Splits: 30.25, 41.81, 38.56, 31.13
    My typical negative split IM. Here's my feb splits: 31.06, 40.87, 38.48, 32.17. So, I gained on the Fly and Free but lost a second on backstroke. Breaststroke was pretty much a wash. Jay was swimming next to me in this race which helped a lot. He went 29 on his fly and I tried to follow. When I turned for backstroke, I had trouble breathing so I slowed a bit to catch my breath. I assumed Jay was going to leave me but the damage wasn't too bad and I was still within striking distance when I came up for my first breaststroke breath. I caught him at 125 and tried to put as much distance on him as I could before the free assuming he would do what he just did to me on the 50 free race. Fortunately for me, 1) He wasn't a breaststroker, 2) 4 weeks of training wasn't enough to sustain his 100 pace and 3) I didn't know any of that. So, I put my head down and assumed he was on my heels for the rest of the race. Sometimes the imaginary guy chasing you down is worse than the real thing.

    100 Breast
    Seed Time: 1:10.77
    Meet Time: 1:09.53
    Splits: 33.03, 36.50
    Hit the dive just right on this race. I couldn't believe how fast I was just gliding. I got in one solid dolphin kick + a pullout and popped up w/ good speed at 15 meters. What a ride! Finally broke 1:10 but my second 50 wasn't quite as nice as the first.

    100 Fly
    Seed Time: 1:10.00
    Meet Time: 1:05.02
    Splits: 30.45, 34.57
    I tried to match my 200 IM fly speed for the first 50 (successful) and then hold on to my pace (no so successful). First 50 felt great. On the second 50, I could feel myself riding lower and lower into the water. I didn't crash too hard but a 4 second difference seems like a lot for me.

    100 Free
    Seed Time: 57.83
    Meet Time: 56.89
    Splits: 27.42, 29.47
    Swam next to Jay again and he paid me back for the 200 IM. I "held on" for the first 50 but he was just too fast (I think he split faster than my 50 free time) on the way to a mid 53. It was fun to try anyway.

    Looking forward to it next year. Jay ages up into my age bracket next year so "6 time champion" may be a little harder in 2014. Great job to Dave C (4 time Alabama state champion) who I swim w/ on most mornings and Brandon (5 time Alabama state champion) who I swim w/ on Saturdays. For three of our Masters, this was their first meet. One of those even swam the 200 IM! And finally, congrats to the Madison Dolphins who took their team 100 miles to outscore all of the local teams and win the large team first place trophy!
  6. 06.19.13 - Tuesday/Wednesday workouts

    by , June 19th, 2013 at 05:10 PM (Pete's swim blog)
    Swam yesterday w/ Dave C and my son. Dave took today off. Yesterday, I swam about 2000 yards. Started w/ some underwater sdks w/ fins followed by some hard kick to 15m and finally some hard swims to 15m. Lots of rest inbetween. At the end, I did a 100 br broken at the 50. Went 37.5/37.5 for a 1:15. Not too good. I should be doing :35's. Maybe I'll be better w/o the drag suit this weekend.

    Today, I did a bit less yardage:

    SCY

    600 Warm up

    8 x 50 - 1:30 Underwater sdk w/ fins down/easy back
    50 Easy

    6 x 50 - 1:30 2x(Fly/Br/Fr) sprint to 15m, cruise
    50 Easy

    100 Free broken @ 50 for :10s (:56 - :28/:28) Not completely sure about this. My son took the times and I think he was being generous with the clock. It was probably closer to :29s or :29.5s. I'll take it as a confidence builder though.

    200 Cool down

    (1700 Total)
    Categories
    Swim Workouts
  7. 06.17.13 - Monday workout

    by , June 17th, 2013 at 10:50 AM (Pete's swim blog)
    Swam w/ my son and Dave C next to Dave B and Sam. Felt pretty bad today. That's either my 6th day taper blues or from working on my car last night. Either way, I wasn't quite as fast today.

    SCY

    600 Warm up

    8 x 50 Kick w/ fins - 1:15, 25 SDK Fast/25 easy
    50 Easy

    8 x 25 - :45, drag start, 12.5 fast, snappy turn, 12.5 easy
    50 Easy

    8 x 50 - 1:30, down hard, back easy, focus on good turns

    Broken 100 Fly (1:10 - :34.5, :35.5) Not terrible but I think I can do better than this. Really hurt on the last 10 yards.

    200 Cool down

    (2000 total)
    Categories
    Swim Workouts
  8. 06.14.13 - Friday workout

    by , June 14th, 2013 at 12:22 PM (Pete's swim blog)
    Swam w/ Dave C next to Dave, Dave and Sam.

    SCY

    600 Warm up

    8 x 25 - :45, no breath, 1st 4 SDK w/ fins, 2nd 4 stroke
    50 Easy

    8 x 50 - 1:30, burst to 15m + cruise + easy, various strokes
    50 Easy

    8 x 50 - 1:30 Kick, burst to 15m + cruise + easy, 1st 4 no fins, 2nd 4 w/ fins
    50 Easy

    8 x 25 - 1:00, odds easy, evens hard stroke from dive
    100 Easy

    200 Free broken @ 50s - 2:02 (:30, :30, :31, :31)
    In Feb, I did 2:01 w/o a drag suit and ended up at 2:02.5 for my meet time. My 2:02 today was with a drag suit and the third 50 was pretty awful. I think this is good but I'm not as positive about improvement as I am w/ the 200 IM.

    200 Cool down

    (2450 Total)
    Categories
    Swim Workouts
  9. 06.13.13 - Thursday workout

    by , June 13th, 2013 at 04:07 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Sam. More taper. Had a great broken 200 IM. Mostly tried to stay with the workout that everyone else did except I cut their distance in less than half and increased my speed. E.g. they did a bunch of 400s while I did a 25 and waited for them to pass me before I pushed off again. It wasn't ideal but it worked and I mostly stayed out of Sam's way.

    SCY

    600 Warm up

    6 x 25 Shooters ~ 1:00
    50 Easy

    3 Rounds of:
    * 25 kick fly - :45, fast
    * 50 Kick - 1:00, 25 fast fly/25 easy br
    * 25 kick back - :50, fast
    * 50 kick - 1:00, 25 fast back/25 easy br
    * 25 kick br - :55, fast

    2 Rounds of:
    * 50 fly - :45, 25 fast/25 easy free
    * 25 fly - 1:00, fast
    * 50 bk - :50, 25 fast/25 easy free
    * 25 bk - 1:00, fast
    * 50 Br - :55, 25 fast/25 easy free
    50 Easy

    6 x 25 - 15m burst, cruise ~ 1:00
    6 x 25 - odds hard stroke, evens 15m hard stroke from dive ~1:00
    6 x 25 - odds easy free, evens hard stroke from dive ~ 1:00
    50 Easy

    Broken 200 IM - 2:22 (32.5, 39.5, 39, 31)
    Close to my feb meet time of 2:22.5 (31, 41, 38.5, 32). Before the feb meet, I did a broken 200 IM during my taper and went 2:27. That was without a drag suit. Today, I wore my drag suit. I was really happy w/ how strong I was able to finish. That and I'm splitting the IM a lot more evenly now due to a stronger backstroke leg.

    50 Easy

    200 Cool down

    (~2700 total - more than I wanted to do)
    Categories
    Swim Workouts
  10. 06.12.13 - Wednesday workout

    by , June 12th, 2013 at 12:43 PM (Pete's swim blog)
    Swam w/ Dave next to Dave, Dave and Sam. Dave C and I are Tapering for the Alabama State games next Saturday so we went with a different workout. There aren't a lot of Master's meets close to us (within about 100 miles) and I wanted to do a mid-year taper. So, this was it. Here's what I'm swimming:

    200 Free
    50 Free
    200 IM
    100 Breaststroke
    100 Fly
    100 Free

    Most of these I don't normally swim and I've never competed in the 100 fly. So, this is kind of a fun experimentation meet. As an extra bonus, I get to swim on my kid's Madison Dolphins team. I'm definitely looking forward to that part of the meet. We have 5 adults swimming on the team and 45 kids. It should be a lot of fun.

    SCY

    600 Warm up

    6 x 25 Shooters ~ 1:00 2 back, 2 front, 2 flutter
    6 x 25 Blast 15m, cruise ~ 1:00, Fly/Br/Fr
    100 Easy

    6 x 25 - 1:00 Fly/Br/Fr, sprint
    100 Easy

    10 x 25 - 1:00 IM Order, hard
    100 Easy

    100 Free as 75 Free + :15 rest + 25 Free
    ~1:45 Rest
    100 Free as 50 Free + :15 rest + 50 Free
    ~1:45 Rest
    100 Free as 50 Free + :15 rest + 25 Free + :15 rest + 25 Free
    ~1:45 Rest
    100 Free as 25 Free + :15 rest + 25 Free + :15 rest + 25 Free + :15 rest + 25 Free
    100 Easy

    4 x 50 kick - 1:15, blast to 15m, cruise
    4 x 50 kick w/ fins - 1:15, blast to 15m, cruise

    200 Cool down

    (2500 Total)
    Categories
    Swim Workouts
  11. 06.11.13 - Tuesday workout

    by , June 12th, 2013 at 12:02 PM (Pete's swim blog)
    Swam w/ Sam and Dave.

    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
    My fly hasn't be clicking lately (probably because of my back) so this kind of hurt. I did make it but not quite as easily as I usually do.

    4 x 75 Free - 1:10
    4 x 75 Free - 1:05
    4 x 75 Free - 1:00
    4 x 75 Pull - 1:10 (Swim 100 on 1st and last 75s)
    4 x 75 Pull - 1:05 (Swim 100 on last 75)
    4 x 75 Pull - 1:00 (Swim 100 on last 75 -1:01)
    100 Easy

    12 x 100 Up/down kick - 1:40 (:10)

    100 Free Timed (1:02)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  12. 06.10.13 - Monday workout

    by , June 10th, 2013 at 11:38 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Sam. Dave C and Ray did some work w/ us as well. My blogs are getting delayed due to work. That and I'm rebuilding my car's engine. Fortunately, they aren't eating into my swimming time yet.

    SCY

    600 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) -> Got up to 75 fly once and fell apart after that.
    4 x 50 Fly - 1:00 easy/hard

    8 x 100 Up/Down Fly - 1:40 (:10) -> Started off w/ 50 fly/50 free and alternated the rest 75 fly/25 free with 100 fly.
    4 x 50 Back - 1:00 easy/hard

    8 x 100 Up/Down Kick - 1:40 (:05) -> did br kick to recover some
    4 x 50 Free - :50 easy/hard

    4 x 100 Up/Down Back - 1:40 (:05)
    4 x 100 Up/Down Breast - 1:40 (:05)
    4 x 50 Free - :50 easy/hard

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  13. 06.08.13 - Saturday workout

    by , June 9th, 2013 at 07:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Mary at the HSV Nat. Matt coached.

    LCM

    600 Warm up

    2 rounds of:
    * 4 x 150 Pull - 2:30 Descend (2:05->1:50ish)
    * 4 x 100 Free - 1:45 Descend (1:25->1:17)

    4 rounds of:
    * 4 x 50 Kick, no board or fins :10 ri
    * :40 rest
    * 200 Choice stroke, 1st 100 Fast, 2nd 100 Brisk
    * :40 rest
    On the first 200, I did breaststroke. Next two were backstroke. Admittedly, I picked backstroke because a hard 100 lcm short axis stroke followed by a not quite so hard 100 lcm short axis stroke wasn't too appealing to me. But, I sucked it up for the final 200 and swam it fly. The first 50 was smooth and fast but whatever rhythm I had found on that 50 left me for the second. Ended up doing more survival fly for the last 100 but I made it.

    200 Cool down

    (4300m Total)
    Categories
    Swim Workouts
  14. 06.07.13 - Friday workout

    by , June 7th, 2013 at 06:38 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Sam. Back is feeling better but I'm still not 100%. Put a cylinder head back on my car last night. That wasn't the best thing for me but I need to get the car running again.

    SCY

    600 Warm-up

    4 Rounds of:
    * 50 Fastest kick/50 slowest stroke - 1:40
    * 50 #2 kick/50 #3 stroke - 1:40
    * 50 #3 kick/50 #2 stroke - 1:40
    * 50 slowest kick/50 fastest stroke - 1:40
    50 Easy

    5 Rounds of:
    * 100 IM - 1:30 (did 1:23s mostly)
    * 100 Free - 1:30 (1:10-1:12, last on 1:07)

    6 Rounds of:
    * 50 Scull w/ paddles - 1:10
    * 100 Hard pull - 1:20

    4 x 25 - :40, no breath
    4 x 25 - :35, kick
    4 x 25 - :30, IM Order
    4 x 25 - :25, stroke
    4 x 25 - :20, free

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  15. 06.06.13 - Thursday workout

    by , June 7th, 2013 at 06:31 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam.

    SCY

    600 Warm up

    4 Rounds of:
    * 25 Kick - :30
    * 25 Fly/25 Free - :45
    * 25 Kick/25 Fly/25 Free - 1:15
    * 25 Back/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    5 x 200 IM - 3:30
    50 Easy

    50 Kick - 1:00
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    100 Stroke - 2:00
    50 Kick - 1:00

    100 Cool down

    (5000 Total)

    Updated June 7th, 2013 at 06:39 PM by pmccoy

    Categories
    Swim Workouts
  16. 06.05.13 - Wednesday workout

    by , June 5th, 2013 at 03:48 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Back still hurts. My wife is threatening a dr appt. I really don't want to go that route but improvement has been slower than I like. In the pool it isn't so bad. I feel better swimming hard in the pool than I do laying around in bed.

    SCY

    600 Warm up

    8 x 50 Pull - :50 2 easy/2 hard
    100 Stroke - 2:00
    8 x 50 Kick w/ fins - :50
    2 x 100 Stroke - 2:00
    8 x 50 IM Order - :50
    2 x 200 IM - 3:00
    8 x 50 Pull - :50 2 easy/2 hard
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    8 x 50 Kick w/ fins - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    ~2:00 Rest
    400 Timed Free (4:46)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  17. 06.04.13 - Tuesday workout

    by , June 4th, 2013 at 05:06 PM (Pete's swim blog)
    Swam w/ Dave. Our first newly laminated workout sheet has vanished so we had to skip to workout #5. This one had lots of fly but the intervals weren't too bad. With a great deal of help, I was able to remove the cylinder head from my car last night. It was a complicated job but not as bad as the mechanics that were quoting me astronomical estimates made it out to be. This wasn't a good job for someone with a bad back and I don't look forward to putting everything back together in my condition. This morning, I was smarter and came to the pool armed with ibuprofen. I still don't have the flexibility I'm used to but I can do flip turns and swim fly now.

    SCY

    600 Warm up

    2 Rounds of:
    * 25 Fly - :30 / 25 Free - :30
    * 50 Fly - 1:00 / 50 Free - 1:00
    * 50 Fly/50 Free - 2:00
    * 150 IM (75 Fly/25 bk/25 br/25 fr) - 2:30
    * 100 Fly/100 Free - 3:00
    * 200 IM (125 Fly/25 bk/25 br/25 fr) - 3:30
    * 300 IM (150 Fly/50 bk/50 br/50 fr) - 5:30
    * 175 Fly - 3:00
    * 175 Free - 2:30
    * 200 Fly - 4:00
    * 200 Free - 3:00
    * 50 Easy (Skipped on second iteration due to time)

    10 x 50 Pull - :45 2 easy/2 hard

    (4850 Total)
    Categories
    Swim Workouts
  18. 06.03.13 - Monday workout

    by , June 3rd, 2013 at 05:49 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Hurt my back pretty bad on Saturday and it was still painful this morning. I had no flexibility and flip-turns as well as any undulation hurt. Pretty much kept to freestyle and breaststroke but was able to do some fly near the end.

    SCY

    800 Warm up

    4 Rounds of:
    * 25 fly/50 Free - 1:10
    * 50 fly/25 Free - 1:10
    * 75 fly - 1:10
    50 Easy
    Didn't do any fly. Took it easy and mixed pull with free.

    16 x 100 - 1:40 Up/Down kick (:10)
    50 Easy
    Pushed a little harder here but kept open turns and mixed in some sculling when the kick began hurting.

    6 Rounds of:
    * 25 Kick/25 stroke (br) - :50
    * 50 stroke - :50 (alternate back/fly)

    100 Fly/50 Kick/100 Fly -> out of time

    (4250 Total)
    Categories
    Swim Workouts
  19. 06.01.13 - Saturday workout

    by , June 1st, 2013 at 09:41 AM (Pete's swim blog)
    Swam w/ Dave and Tess next to Tucker, Bob and Bob. Tucker got about a 600m head start on me. I eventually caught up by keeping my speed up and using shorter rest intervals. About the time I caught up, he left but Bob and Bob had joined him and Dave and Tess were getting in synch with what I was doing. The problem with pushing hard to catch up is that you get worn out. Tess led the lane which helps out but she is a good bit faster than me and was pushing a tough interval. I hung in as long as I could and switched to pull when I couldn't keep up.

    LCM

    200 Free
    200 Bk/Br
    200 Free

    200 Kick w/ Fins
    200 Pull
    4 x 100 - 1:30
    200 Kick w/ Fins
    200 Pull
    4 x 100 Free down/IM Order back - 1:45

    8 x 50 IM Order - 1:00
    4 x 100 Free - 1:30
    200 Pull

    4 x 50 IM Order - 1:00
    100 Free - 1:30
    4 x 50 IM Order - 1:00
    200 Free - 3:00
    4 x 50 IM Order - 1:00
    300 Pull - 4:30

    300 IM, No Free
    4 x 50 Free - 1:00
    200 IM
    2 x 100 - 1:45
    100 IM
    200 Cool down

    (5600m Total)
    Categories
    Swim Workouts