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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. 01.21.13 - Monday workout

    by , January 21st, 2013 at 09:00 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Played soccer yesterday despite feeling a sore throat coming on. It was just too nice to stay indoors. After taking about a month off from soccer, things were hurting this morning. Felt about 90% through the workout. I could make the intervals but I just didn't have the energy to push hard.

    SCY

    700 Warm up

    200 Free - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM or 100 Fly/100 Free - 3:00
    7 x 200 - 3:00 Convert 25 kick/175 free -> 100 IM kick/100 free -> 25 kick/175 free
    200 IM or 100 Fly/100 Free - 3:00
    For the first time ever, I opted for 100 Fly/100 Free. Fly was working today so I stuck with it.

    10 Rounds of:
    * 100 Free - 1:10
    * 50 Easy - 1:10
    I did these a little different. I kept doing 100s on 1:10 until I couldn't make the interval and then did a 50 easy on 1:10. Never got past 2 100s and only made 4 100s on 1:10.

    250 Cool down

    (5500 Total)
    Categories
    Uncategorized
  2. 01/20/12 - Saturday workout

    by , January 20th, 2013 at 09:27 AM (Pete's swim blog)
    Showed up Friday morning to a closed pool . We got some snow Thursday that ended up freezing in small patches of ice. That generally means everything shuts down around here. The Red Cross was open so I headed there a little early to donate platelets. Unfortunately, I can't swim after donating so I was out of luck for Friday. Swam Saturday at HSA w/ Dave, Dave, Dave, Bob, Hunter and a few others. Swam about 6K on no food, no water and a blood donation. Had forgotten I gave blood the previous day and the yardage had crept up on me. Everything was cramping... feet first, then calves, quads and eventually my hands. Added up the yardage and realized my mistake.

    SCY

    650 Warm up
    6 x 100 - 50 Kick/50 Drill
    2 Rounds of:
    * 3 x 50 - :55 Fly/Back/Br
    * 3 x 50 Free - :50

    2 Rounds of:
    * 5 x 100 (Round 1 @ 1:25, Round 2 @ 1:30)
    * 400 IM (Round 1 - 5:38, Round 2 - 5:40)

    2 Rounds of:
    * 4 x 200 Pull - 3:00 Descend (2:25, 2:20, 2:15, 2:10/2:25, 2:18, 2:15, 2:12)
    * 4 x 50 Fly - :55/1:00

    400 Easy IM

    (6050 Total)

    Updated January 21st, 2013 at 04:24 PM by pmccoy

    Categories
    Swim Workouts
  3. 01.17.13 - Thursday workout

    by , January 17th, 2013 at 09:38 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Aundrey and Roger. Roger's wife sent blueberry muffins for post-practice consumption. Yum!

    SCY

    600 Warm up
    4 x 100 - 2:00
    * odds IM drill
    * evens kick
    4 x 50 - 1:00 descend to 200 pace
    50 Easy


    5 x 100 kick w/fins - 2:00
    #1 alternate 25 fast, 25 Easy
    #2 alternate 25 Easy, 25 fast
    #3 25 shooter/25 Easy kick on back/50 fast @ 100 pace
    #2 alternate 25 Easy, 25 fast
    #1 alternate 25 fast, 25 Easy
    100 Easy


    1 x 50 AFAP (Br - :37)
    150 EZ


    3 Rounds of
    * 3 x 100 IM focus - 2:00
    * Round 1 - smooth, perfect turns
    ** 75 fly/25 back
    ** 75 back/25 breast
    ** 75 breast/25 free
    * Round 2 - 200 pace
    ** 50 fly + :10 rest + 50 back
    ** 50 back + :10 rest + 50 breast
    ** 50 breast + :10 rest + 50 freee
    * Round 3
    ** 25 AFAP fly + :15 rest + 75 smooth free
    ** 25 AFAP back + :15 rest + 75 smooth free
    ** 25 AFAP breast + :15 rest + 75 smooth free
    150 Easy


    10 x 25 - :45 w/ankle straps <- I really dislike these things

    5 x 200 IM - 3:00, 2:55, 2:50, 2:45, 2:40

    8 x 25 IM Order - :30
    6 x 50 Kick - 1:00
    1:00 Rest
    6 x 50 Kick w/ fins - 1:00 (mixed in some shooters)

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  4. 01.16.13 - Wednesday workout

    by , January 16th, 2013 at 11:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Danny and Phil. Phil is visiting from California. He's really fast.

    SCY

    700 Warm up

    8 x 50 - 1:00, descend
    * 1-4 - Fly
    * 5-8 - Back
    5 x 200 - 3:00 (Odds IM, evens 50 kick/150 free)
    50 Easy

    8 x 50 Pull - 1:00 2 easy, 2 hard
    50 Easy

    5 x 200 - 2:45
    50 Easy
    Got going pretty good on this. 1st 4 were 2:23-2:25, last one was 2:20.

    8 x 50 - 1:00, descend
    * 1-4 - Breast (Made :37 on last one)
    * 5-8 - Free
    50 Easy

    300 1 breath/25, breathe all you want on the walls
    6 x 50 - 1:00 Underwater sdk w/ fins down/easy back
    8 x 50 Kick - 1:00

    400 Easy IM cool down

    (5500 Total)
    Categories
    Swim Workouts
  5. 01.15.13 - Tuesday workout

    by , January 15th, 2013 at 01:42 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Dave, Danny and Meredith. Mostly a sprint day with some 100s and some fly tacked on at the end.


    SCY


    600 Warm up
    4 x 100 IM - 2:00 (Odds drill, evens kick)
    4 x 50 - 1:00 descend to 200 pace
    50 Easy


    8 x 25 - :50 (dive from side/block, sdk to 15m and cruise)
    50 Easy


    8 x 25- :45 sprint (dive from side/block)
    50 Easy


    8 x 25 drag race shooter from mid-pool to wall - 1:00
    100 Easy


    3 Rounds of:
    * 25 AFAP/75 Easy - 2:00


    3 x 50 - 1:00 @ 200 pace (Made :31-:32)
    100 EZ


    3 x 50 - 1:30 @ 100 pace (Made :28-:29 Finally got going a litte)
    100 EZ


    3 x 50 stroke w/fins - 1:15 2 breaths per 25
    100 Easy


    3 x 50 kick w/fins - 1:15 2 breaths per 25


    100 Easy fly
    200 Timed fly (2:48 *Was held by Dave at the start for a couple seconds. Once he let go, he charlie horsed my right leg... not my best start)


    5 x 100 Fingertip pull - 1:20


    100 Cool down

    (4150 Total)
    Categories
    Swim Workouts
  6. 01.14.12 - Monday workout

    by , January 14th, 2013 at 09:39 AM (Pete's swim blog)
    Felt good today after an entire weekend off. Saturday the Nat was closed because the coaches were at meets. My son had a Lego League competition (we won the project research category - our robot didn't fare so well though) so swimming was going to be tough anyway. Swam w/ Dave, Dave, Dave, Keith, Aundrey, Meredith, Roger and Danny.

    SCY

    600 Warm up

    6 x 50 - :45
    2:30 Rest
    16 x 100 - 1:15
    1 x 50 Sprint (:33)
    100 Easy
    Made this fairly easily leading my lane. Meredith beat up on me in the adjacent lane for the first 10 and then I started to out-pace her on the last 6. Did mostly 1:13s but started making 1:10s near the end.

    20 x 25 Kick - :30

    4 Round of:
    * 5 x 50 - 1:00
    * Odds hard stroke, IM Order by round
    * evens easy free
    100 Easy
    Made some :36s and :37s on the breaststroke

    200 IM Kick Timed (3:09) By far my best IM kick time. Really encouraging.
    100 Easy

    14 x 50 - 1:00
    * 1-7 25 underwater sdk w/ fins/25 easy
    * 8-10 2 underwater kicks back, side, front, side on each 25 w/ fins
    * 11-14 IM order, no fins

    100 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  7. 01.11.13 - Friday workout

    by , January 11th, 2013 at 11:51 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Aundrey, Meredith and Danny. Everyone contributed ideas to each set.

    600 Warm up

    16 x 50 - 1:00 down no breath, back easy

    1200 Timed. I did open turns on the 250s trying to hold a 1:12 pace (keep clock on top). Went 2:55 on first one trying to chase Meredith. After that, it was 3:05, 3:05 and 3:05 for 12:10 at the 1000. Went 2:24 on the last 200 for a 14:34 total. That's a little under a 1:13 pace which isn't too bad considering I swam 1:11s in my last 1650 at a meet. I still could do better and chasing Meredith hurt badly. I prefer to start easy and build my speed.
    100 Easy

    10 x 100 - 2:00
    * Odds hard stroke (stared w/ fly, ended up doing IM 1:23, 1:19, 1:16, 1:14, 1:14)
    * Evens easy free
    50 Easy

    14 x 25 - Various stuff - breath control, sprint, etc.

    3 Rounds of:
    * 100 kick (no breaststroke)
    * 100 Backstroke
    * 100 kick (no breaststroke)

    6 x 50 Kick w/ Fins - 1:00

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  8. 01.10.12 - Thursday workout... back at home

    by , January 10th, 2013 at 02:07 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, and Danny. Really missed the pool and it's good to be back. I have a new appreciation for lane lines, gutters and deep water. On the other hand, the Marriott had a nice hot tub to soak in...

    SCY

    600 Warm up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    :20s break to put on paddles
    3 x 100 Pull - 1:15
    2 x 100 Pull - 1:10
    1 x 100 Pull - 1:05
    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 - 1:35
    1 x 100 - 1:30
    3 x 100 IM - 1:35
    2 x 100 Fly - 1:30 (made it!)
    1 x 100 - 1:25
    150 Easy

    8 x 50 Kick - 1:00
    8 x 50 Kick w/ fins - 1:00 (25 underwater sdk/25 easy)
    8 x 25 - :40 odds no breath, evens easy

    100 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  9. 01.09.13 - Wednesday workout

    by , January 9th, 2013 at 07:03 PM (Pete's swim blog)
    Last day at the Marriott. Had to share the pool w/ Patrick and Ken this morning. Ken is an Ironman triathlete and Patrick was just getting into swimming a little. With my funky backwards "J" 50s and 75s, we all had to pay attention to where we were. But it worked out OK.

    SCY

    600 Warm up

    10 x 50 Fly/Br/Free mix
    5 x 200 Pull
    10 x 100 - mix of hard fly/br, underwater and easy free

    no cool down today - just chatted with Patrick for a while.

    (3100 Total)
    Categories
    Swim Workouts
  10. 01.08.13 - Tuesday workout

    by , January 9th, 2013 at 12:38 AM (Pete's swim blog)
    Swam at the Marriott pool again. Did things a little different today. The pool is actually shaped a bit more like a backwards "J". Today, I tried starting at the stairs at the deep end (3 1/2 feet), turning 90 degrees at the wall and then heading toward the stairs at the shallow end. I either flipped at about 12.5 yards and headed back for a 50 yard lap or managed the shallow end for a 75 yard lap. This worked better than yesterday but it was still awkward.

    SCY

    600 Warm up

    10 x 50 - 12.5 underwater/12.5 hard free/12.5 easy free/12.5 underwater
    5 x 200 pull
    10 x 75 alternating br/fly
    1 x 150 Fly
    1 x 150 Br

    300 Cool down

    (3450 Total)
    Categories
    Swim Workouts
  11. 01.07.12 - Monday workout... sort of

    by , January 7th, 2013 at 09:27 PM (Pete's swim blog)
    Swam at Anaheim Marriott pool solo. Swimming options are slim for the next couple days. I was pleased to see the Marriott pool was about 25 yards. I walked it off this morning and it indeed looks to be about that size. The pool is a sort of l-shape with lots of odd angles. The ends of the "L" both had stairs but if figured it wouldn't kill me to flip before the wall. So, I started off at the only wall and swam toward the stairs that were furthest from me. As I got closer and closer, it kept getting shallower. Suddenly, my fingers are touching the bottom and I've got 10 feet to go. I got to the stairs and sat down it what was the "toddler end". Maybe 18 inches. That's what I had to work with so I made the best of it. Had to learn to make an awkward open turn in shallow water but it worked out.

    SCY

    300 Warm up

    25 easy (so I could flip at the "deep" end)
    10 x 50 (hard fly/breast down, easy free back)
    25 easy
    10 x 100 Pull
    50 Easy
    12 x 75 (mix of fly, breast, free)

    300 Cool down

    (3000 Total)
    Categories
    Swim Workouts
  12. 01.05.12 - Saturday workout

    by , January 5th, 2013 at 09:22 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Dave, Bob, Bob, Hunter, Andrew and a few others. It was busy today. Matt coached.

    SCY

    Warm up
    300 IM
    3 x 200 (100 Free/100 IM)
    250 Easy (Let everyone catch up)
    4 x 50 - :30 (evens build, odds fast)

    3 x 150 Pull w/ fins (I think we did 2:10 or so on these - made 1:40 to 1:45)
    4 x 50 kick w/ fins - 1:00
    2 x 150 Pull w/ fins
    4 x 50 Kick w/ fins - 1:00
    1 x 150 Pull w/ fins
    4 x 50 Kick w/ fins - 1:00

    10 x 100 - 2:15 Best avg (made 1:03s drafting Andrew)
    10 x 50 - 1:00 Drill down/swim back

    10 x 50 - 1:00 Underwater down, easy back
    *1-8 alternated sdk on back/front w/ fins
    *9 sdk w/o fins
    *10 br pull-outs

    400 Easy IM

    (5150 Total)
    Categories
    Swim Workouts
  13. 01.04.13 - Friday workout

    by , January 4th, 2013 at 09:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Aundrey, and Danny. Felt a little sick this morning but that wore off by the first set. Everyone chipped in a 1000 or so yards today to make up the workout.

    SCY

    600 Warm up

    5 x 100 - 2:00 Convert Free -> Fly Last 100 hard (I did about 1:18)
    50 Easy
    5 x 100 Stroke - 2:00 Descend (did br, make 1:22 on last one)

    10 x 100 IM - 1:45, at least 25 kick on each 100

    1200 - 18:00 Start w/ 100 pull. Swap 25 pull w/ 25 kick if you are ahead of the 1:30 pace. Swap 25 kick w/ 25 pull if you are behind the 1:30 pace. I was about :40s ahead of 1:30 when I started all kick (after 400 yards). Finished the last 800 all kick with about :20-:25 seconds left over.

    10 x 50 - 1:00 No breath down, easy back
    50 Easy

    4 x 200 Pull - 2:40, odds back/evens free - this didn't work so great. Made the first backstroke but slacked off too much on the free pull. Only had a couple seconds rest at the wall and ended up with a paddle set wrong and a lose buoy. Stopped at 25 yards to fix the paddle and 75 yards to fix the buoy. Finished at 2:55. Made the last free pull on 2:20 to keep on the interval.

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  14. 01.03.13 - Thursday workout

    by , January 3rd, 2013 at 09:26 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Ray and Keith did their own workout in the lane next to me. Sprint stuff today. Added a little extra pull at the end.

    600 Warm up

    4 x 50 - 1:00 Drill/build
    4 x 50 - 1:00 Descend to :30
    50 Easy

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

    8 x 25 - 1:00 Burst/Cruise
    50 Easy

    No interval, fully recover
    25 AFAP/75 Easy kick
    50 Kick AFAP/150 Easy swim
    100 AFAP (1:02)/200 Easy kick
    200 AFAP (2:07)/400 Easy pull :10s rest between each 50
    100 AFAP w/ fins (:58)/200 Easy kick :15s rest between each 25
    50 Kick AFAP/150 Easy swim :10s rest @ 25
    25 AFAP/75 Easy kick
    200 IM Easy

    10 x 100 Pull - 1:20
    * Odds free/evens back

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  15. 01.02.12 - Wednesday workout

    by , January 2nd, 2013 at 09:27 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Brian and Danny.

    600 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) base stroke free, Start w/ 100 fly
    4 x 100 Up/Down Fly - 1:40 (:10) base stroke free
    50 Easy

    8 x 50 Stroke - 1:00 easy/hard (did these fly)
    8 x 100 Up/Down Kick - 1:40 (:05) base stroke free
    8 x 50 Free - :50 easy/hard
    200 Free - 3:00 <- sort of a recovery
    4 x 100 Up/Down Back - 1:40 (:05) base stroke free, start w/ 100 Back
    4 x 100 Up/Down Breast - 1:40 (:05) base stroke free, start w/ 100 Breast
    100 Easy

    10 x 100 Pull - 1:20 Odds free, evens backstroke

    100 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  16. 01.01.13 - New Year's day swim

    by , January 1st, 2013 at 09:57 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Danny. Started the year by doing our annual polar bear jump in my neighbor's pool at midnight. Rumor has it the temp was 45 this year. It was nasty cold. I took a deep breath in and dove. As I hit, everything felt like it constricted inside of me and I started gasping as I glided to the shallow end. I stood up still gasping for air getting only short breaths. Finally, as I walked up the stairs, I regained full breathing and felt better. The 50 degree air w/ light drizzle suddenly seemed a lot warmer. This is one of those things that I'm not quite sure why I do it. I suppose there is the rush of adrenaline when I hit the cold water. It's exhilarating, painful and somewhat scary all at once.

    The pool actually opened today. Most of the team met at 10:00 AM for a swim. Afterwards, we went to Dave's house to watch football and consume food. We excelled at the latter part. Had a great time and really enjoyed the company.

    SCY

    600 Warm up

    13 x 200 (various intervals)
    * 1-5 Convert IM -> IM Kick: 3:15, 3:20, 3:25, 3:30, 3:35
    * 6-9 Convert IM Kick -> Backstroke: 3:30, 3:25, 3:20, 3:15
    * 10-13 Convert Backstroke -> Free: 3:05, 2:55, 2:45, 2:35 (made 2:18 on last one)

    9 minutes (maybe it was 11?) 50 easy fly/50 easy choice, repeat
    I did 550 yds

    3 Rounds of:
    * 100 Easy Pull - 1:30
    * 2 x 25 Hard stroke - :40
    * 100 Easy Pull - 1:30
    * 2 x 25 Hard kick - :40
    Dave and I ended up racing the pull instead of taking it easy. Eventually, we were doing 1:03s (I think he was near 1:00 on a couple of them)

    100 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  17. 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
  18. 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
  19. 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
  20. 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
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