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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. 10.18.12 - Thursday workout

    by , October 18th, 2012 at 10:08 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Blakely, Teresa and Keith. Got a lot of breaststroke pointers from Blakely after we did out main set. She had me doing some sculling drills that seem to help a lot.

    SCY

    600 Warm up

    2 Times through:
    * 4 x 125 (Round 1 - 1:45, Convert Free-IM; Round 2 - 2:00, stroke IM Order)
    * 50 Easy
    * 4 x 100 (Round 1 - 1:30, Free, descend; Round 2 - 1:45 Kick)
    * 50 Easy
    * 4 x 75 - 1:15 (Round 1 - Convert Fly to back; Round 2 - Pull, descend)
    * 50 Easy
    * 4 x 50 Kick - 1:00 (Round 1, fins; Round 2, no fins)
    * 50 Easy
    * 4 x 25 - :30 (Round 1, IM Order fast; Round 2 free w/ strap on ankles)

    300 Pull w/ ankle strap
    300 Yards of sculling drills mixed w/ br kick
    4 x 50 Breaststroke - 1:00 (Made :40-:42 keeping elbows higher and pulling wider; not too bad for changing up my stroke completely)

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  2. 10.17.12 - Wednesday workout

    by , October 17th, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Chris, Meredith and Danny.

    SCY

    600 Warm up

    10 x 150 - Swim/Kick/Pull
    * Interval starts at 2:45 and drops :05 each 150.
    * On first 6, no free, no strongest kick
    100 Easy

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

    100 Free - 1:20
    25 Easy - :40/ 25 no breath - :40
    200 Free - 2:40
    25 Easy - :40/ 25 no breath - :40
    300 Free - 4:00
    25 Easy - :40/ 25 no breath - :40
    400 Free - 5:20
    25 Easy - :40/ 25 no breath - :40
    100 Easy

    16 x 50 - 1:00
    1-4: Free, descend
    5-8: IM Order
    9-12: Stroke, descend
    13-16: Kick

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  3. 10.16.12 - Tuesday workout

    by , October 16th, 2012 at 09:04 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Dave and Keith. Did a 4K main set straight through on a 1:30 pace. Went faster than I thought it would.

    SCY

    250 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
    100 Free/100 IM - 1:30
    200 Free/200 IM - 3:00
    300 Free/300 IM - 4:30
    400 Free/400 IM - 6:00
    150 Easy
    Made the last IM on 5:40

    6 x 50 Kick - 1:00
    12 x 25 - :40
    * odds - IM Order hard
    * evens - no breath

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  4. 10.15.12 - Monday workout

    by , October 15th, 2012 at 09:16 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Meredith, Roger, Aundrey, Leah, and another age grouper. Felt fairly good for having played soccer yesterday. My knee is a little tweaked but nothing to complain about really. Back is doing exceptionally well.

    SCY

    600 Warm up

    5 x 300 - 4:30
    * Odds IM
    * Evens Free
    100 Easy

    8 x 150 - 2:30 Stroke/Kick/Free
    100 Easy

    8 x 75 - 1:15 Sliding IM
    8 x 37.5 - :40 (?) IM Order (Snappy turns)
    100 Easy

    5 x 100 Pull - 1:30, Descend (1:12, 1:10, 1:05, 1:03, :59)

    250 Cool down

    (5250 Total)
    Categories
    Uncategorized
  5. 10.13.12 - Saturday workout

    by , October 13th, 2012 at 11:27 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Dave, Mary, Bob and Bob. Some others filtered in as time went on. Pretty tired today. No speed. Guess I was burn out from yesterday.

    SCY

    Warm up
    200 Free/300 Breast, drill down/swim back/200 Free
    400 IM Drill

    100 Free
    2 x 200 Kick w/ fins
    3 x 300 Pull (Had trouble making 3:30 which is usually pretty easy for me w/ paddles)

    400 IM Order down/Free back
    4 x 100 Free - 1:45 (made 1:08-1:10)
    400 Free down/IM Order back
    4 x 100 Free - 1:30 (descended - 1:20, 1:15, 1:08, 1:05)

    300 Free - Smooth
    200 Fly - Hard (more of a survive than hard)
    100 Free - fast
    300 Free - Smooth
    200 Back - Hard (I pulled)
    100 Free - fast

    I got out here to go coach soccer. Everyone else stayed for one more round of the above doing breaststroke for the 200.

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  6. 10.12.12 - Friday workout

    by , October 12th, 2012 at 09:26 AM (Pete's swim blog)
    Had a bunch of people today. Swam in a lane w/ Roger and Danny. Dave, Dave and Meredith were on our right. Ray, Dave and Meredith's sister (?) were on our left. Definitely one of my best practices in a long time. I was really sore from all the pull yesterday but it didn't seem to slow me down much. Wore my Yingfa jammer instead of a drag suit.

    SCY

    600 Warm up

    Challenge set
    6 x 50 Free - :50
    2:00 Rest
    4 x 50 Free - Broken 200 w/ :17 seconds rest in between 50s. Made 1:59. Forgot my splits but I was at :31 on the first so I got faster somewhere.
    100 Easy

    4 x 200 - 3:00 convert free to kick (Made 2:53 on last kick)
    50 Easy
    4 x 100 IM - 1:30 (Held 1:20s)
    50 Easy
    4 x 50 Kick - 1:00

    1650 Timed (19:47) Open turns every 300
    This was a really good swim for practice. I split it very even (3:37, 7:15, 10:52, 14:28, 18:02, 19:47). Pretty much 1:12.5 pace until then end where I dropped it to a 1:10 pace. Really did not think a sub-20 was going to happen today. I knew I was on the pace but kept thinking I would run out of gas.
    50 Easy

    12 x 25 - :40
    Odds fly
    Evens underwater

    6 x 100 Pull - 1:20 Descend (1:15, 1:15, 1:10, 1:08, 1:05, 1:03)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  7. 10.11.12 - Thursday workout

    by , October 11th, 2012 at 09:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Blakely.

    SCY

    600 Warm up

    6 x 300 Pull - 4:00 (3:25s... except the last one where my paddle fell off twice)
    100 Easy

    20 x 50 Kick w/ fins - :55

    6 x 100 IM/Stroke - 1:30

    12 x 25 - :40
    Odds hard stroke
    Evens no breath

    5 x 100 - 1:30 Descend (1:16, 1:14, 1:10, 1:08, 1:04)

    6 x 50 Kick/stroke - 1:00

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  8. 10.10.12 - Wednesday workout

    by , October 10th, 2012 at 09:39 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Meredith, Ray, Leah and Wendy.

    SCY

    650 Warm up

    200 Kick - 3:00 (made 3:02)
    50 Fly/Free / 150 Kick - 2:55 (already way behind)
    100 Free/100 Kick - 2:50 (Still off the pace)
    150 Free/50 Kick - 2:45 (Catching up)
    125 Free/75 Kick - 2:50 (Finally got a couple seconds rest)
    75 Free/125 Kick - 2:55
    200 Kick - 3:00 (made 3:05)
    100 Easy
    Tough set and a bit out of my reach. I could probably make it w/o a drag suit.

    4 x 125 Free - 1:45 (Made 1:20-1:25)
    50 Easy
    4 x 125 Stroke, IM Order - 2:00
    50 Easy

    12 x 75 - 1:15 Sliding IM
    100 Easy

    12 x 25 - :30
    Odds free no breath
    Evens Fly no breath
    :30 is pretty tough for me. I could probably make :35 and definitely :40. I did do 4 of them but needed one breath on the other 8.

    4 x 200 - 3:00 Convert IM to pull

    200 IM Easy - Cool down

    (5550 Total)
    Categories
    Swim Workouts
  9. 10.09.12 - Tuesday workout

    by , October 9th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and John. Got a flu shot yesterday. That left a special lingering soreness in my left shoulder. Dave offered to punch my right shoulder to even out the pain.

    SCY

    700 Warm up

    2 x 500 - 7:30 (6:05, 5:55 <- pull buoy, no paddles)
    100 Easy

    300 Free/IM/Free - 4:30
    300 IM/Free/IM - 4:30
    300 Free/IM/Free - 4:30
    100 Easy

    200 IM - 3:00
    200 Pull - 3:00
    200 Kick - 3:00
    200 Pull - 3:00
    200 IM - 3:00
    100 Easy
    Got started :30 late so I did touch and go until I caught up. Made 2:50 on the last IM

    10 x 100 - 1:30
    1-5 Descend (1:25, 1:20, 1:14, 1:10, 1:05)
    6-10 Ascend (1:05, 1:12, 1:15, 1:20, 1:25)

    12 x 25 - :40 Odds hard stroke, evens no breath

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  10. 10.08.12 - Monday workout

    by , October 8th, 2012 at 11:43 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Ray, Keith, Meredith and Aundrey. A little sore from soccer yesterday (nothing new there). We played 3 v 3 due to a lack of players on an otherwise perfect afternoon. Once the kinks worked out of my back, I swam pretty well today.

    700 warm up

    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    300 Free - 4:00
    400 Free - 5:00 (made 4:50)
    300 Free - 4:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Easy
    Drafted off of Roger which made this set a lot easier. It's still a lot for me w/ a drag suit on. I was very happy to make the splits especially near the end. Mixed in some stroke on the 300s when I started catching Roger.

    25 Easy
    3 x 1200 Relay - Ended up being 8 x 50 from a dive with 1:00 rest in between. The goal was for each of the 3 relays to make 12:00. I felt really good on these holding about :27.5.
    25 Easy

    6 x 100 - 1:30 Descend (1:18, 1:16, 1:14, 1:10, 1:07, 1:04)
    200 Easy

    Did some turn drill work that Blakely had shown us last week. I floated flat on the surface and then snapped my knees up to my chest. The idea is to carry enough momentum from your legs to do a full backwards somersault. Usually, I ended up stranded with my head straight down. I did get better after a few of them although I'm not sure I'm doing it right.

    300 back/breast - easy swim, hard fast turns. Just extending the drill from above and applying it to the breaststroke turns on the wall. The drill does help. My turns are much faster and I'm not feeling the need to grab onto the walls anymore. I experimented with the back -> breast turns. I don't think I was doing this right at all.

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  11. 10.06.12 - Saturday workout

    by , October 6th, 2012 at 10:53 AM (Pete's swim blog)
    Swam at the Huntsville Nat w/ Dave, Dave, Mary, Bob and Sally. A cold front came through as we were swimming this morning. I was in the mid to upper 60s when I went to the pool. By the time my son's soccer game started, it was 50 degrees outside w/ a biting wind. The kids played great in the cool weather. Us coaches froze on the sidelines .

    SCY

    500 Warm up

    3 x 100 Free - 1:20
    200 Kick
    3 x 200 IM - 3:15
    400 Kick
    400 Pull
    3 x 200 Free - 3:00
    200 Pull
    3 x 100 IM - 1:45

    3 x 25 Fly - :30
    3 x 50 Free/Fly - :55
    3 x 75 Free/Fly/Free - 1:15
    6 x 50 Free - :50

    3 x 25 Bk - :30
    3 x 50 Free/Bk - :55
    3 x 75 Free/Bk/Free - 1:15
    3 x 100 Free - 1:30

    3 x 25 Br - :30
    3 x 50 Free/Br - :55
    Had to bail out here and get to my soccer games.

    175 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  12. 10.05.12 - Friday workout

    by , October 5th, 2012 at 09:05 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Meredith. Felt like a sprint day even though we ended up over 4k on the yardage. Had a good challenge set.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50
    1:30 Rest
    Broken 200 (4 x 50 Free w/ :18 in between each 50)
    100 Easy
    Made 1:58. Splits were fairly even - :29, :30, :30, :29. Feels good so far. Not sure how I'll do with just :10 seconds of rest.

    8 x 100 - 1:45
    * Odds - Hard kick/easy pull
    * Evens - Hard pull/easy kick

    Swim free - 9 minutes. Breathe once per 25, all you want on the walls. Maximize distance. Made 600 yards. Held a 1:30 pace for a while but dropped off of it. Better than I usually do.
    50 Easy

    1000 free - draft in a pace line on 1:15/100. Everyone gets 200 up front.

    12 x 25 - :40
    * Odds no breath (3 free/3 fly)
    * Evens hard stroke IM Order

    500 Easy IM Cool down

    (4450 Total)
    Categories
    Swim Workouts
  13. 10.04.12 - Thursday workout

    by , October 4th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Danny, Blakely and Keith. Blakely is one of the coaches for the kids swim team. Along with being an awesome swimmer, she was very helpful today with showing us some tips on turns. Really hope she becomes a regular.

    SCY

    700 Warm up

    100 IM - 1:30, 100 Free - 1:30
    100 IM - 1:25, 100 Free - 1:25
    100 IM - 1:20, 100 Free - 1:20
    75 IM - 1:15, 75 Free - 1:15
    75 IM - 1:10, 75 Free - 1:10
    75 IM - 1:05, 75 Free - 1:05
    75 IM - 1:00, 75 Free - 1:00
    50 Stroke - :55, 50 Free - :55
    50 Stroke - :50, 50 Free - :50
    50 Stroke - :45, 50 Free - :45
    50 Stroke - :40, 50 Free - :40
    25 Stroke - :35, 25 Free - :35
    25 Stroke - :30, 25 Free - :30
    25 Stroke - :25, 25 Free - :25
    25 Stroke - :20, 25 Free - :20
    25 Stroke - :15, 25 Free - :15
    100 Easy

    10 x 75 Kick - 1:30

    10 x 50 Pull - :50 (2 Easy/2 hard)

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  14. 10.03.12 - Wednesday workout

    by , October 3rd, 2012 at 09:21 AM (Pete's swim blog)
    Swam /w Meredith, Dave, Dave, Roger and Ray. Felt better today.

    SCY

    600 Warm up

    5 x 200 - 2:50 Convert free to kick
    100 Easy
    Made 100 kick/100 free. 3:05 is about the best I'm going to do with a drag suit on. I'd have a shot at 2:50 without it.

    100 Breast - 2:00
    200 Back - 3:00
    300 Free - 4:00 (1st 25 of each 100 fly)
    400 Free - 5:00
    100 Easy
    After the 100, this was all touch and go. I think I missed the interval on the 300 but had about 5 seconds to spare on the 400.

    100 Free - 1:30, 75 Free - 1:30
    100 Free - 1:25, 75 Free - 1:25
    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, 75 Free - 1:05
    75 Free - 1:00, 50 Free - 1:00
    75 Free - 0:55, 50 Free - 0:55
    75 Free - 0:50, 50 Free - 0:50
    75 Free - 0:45, 50 Free - 0:45
    50 Free - 0:40, 25 Free - 0:40
    50 Free - 0:35, 25 Free - 0:35
    50 Free - 0:30, 25 Free - 0:30
    25 Easy

    12 x 50 IM Order - :50

    200 Cool down

    (5400 total)
    Categories
    Swim Workouts
  15. 10.02.12 - Tuesday workout

    by , October 2nd, 2012 at 10:12 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray. I get to the pool and there is a noodle left in my lane from yesterday. I start thinking how much a well placed noodle could get tangled up in Dave's freestyle. So, I swam to it, set it out blocking Dave's lane and put some distance between myself and the "scene of the crime". Have to say it was more effective than I thought it would be. It was equally effective a few laps later when it mysteriously reappeared in my lane and I ran over it swimming backstroke. Ray's lane had a kick board left in it. For some reason, Dave and I suddenly became suspects. I had to politely explain that if he didn't hit the kick board, we didn't put it there.

    SCY

    650 Warm up

    3 x 500 - 7:30
    #1 Easy (6:30)
    #2 Hard (6:05)
    #3 Pull (5:48)
    100 Easy
    Nothing terribly impressive today. Shoulders started to feel sore after the pull.

    300 - 4:30 50 Fly/50 BK/100 Kick/100 Pull
    300 Pull - 4:30
    300 - 4:30 50 Br/50 Fr/100 Kick/100 Pull
    300 Pull - 4:30
    300 - 4:30 50 Fly/50 Bk/100 Kick/50 Br/50 Fr
    100 Easy

    10 x 50 kick w/ fins - 1:00
    * Down sdk (5 on back, 5 on front)
    * Back easy kick
    Did ok /w these. Came up at the flags on a couple back sdks. Made the ones on my front. 1:00 is stretching the breathing recovery for me a bit.

    16 x 25 - :30
    * Down stroke IM Order
    * Back 1 breath

    4 x 75 - 1:15 Sliding IM

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  16. 10.01.12 - Monday workout

    by , October 1st, 2012 at 10:24 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Aundrey, Danny, Ray, Leah, Wendy and Keith. Played 4 v 4 soccer in a cool drizzle last night. Optimal conditions and I got a solid 80 minutes of play. About halfway through, I chased down a cross that was played a little too long. As I controlled the ball, I slipped and fell. Laying on the ground, I took a quick look at the situation... one defender approaching and another blocking the goal... I'm laying on my side 10 yards from the goal and hey, the ball just rolled to my feet. I figured "why not", bent my knee and took a shot. Somehow, I got some power on it and the ball threaded past the two defenders and into the back of the 4' x 4' goal. We all just laughed. I only wish I were that good. My back was a wreck from refereeing all weekend but not so bad this morning. I struggled through the first set but was ok after that.

    SCY

    600 warm up

    200 IM - 3:00
    200 IM - 2:55
    200 IM - 2:50
    100 IM/100 Free - 2:45
    100 IM/100 Free - 2:40
    100 IM/100 Free - 2:35
    200 Free - 2:30
    100 Easy
    Made the 200 IMs but got in trouble at the 100 IM/100 Free. Fell a few seconds back and then dropped the fly from the next IM. Still off the interval so I dropped fly and back for the final 100 IM. That got me closer but I was still needing to make the 200 free in 2:25. Picked up the pace and was only off by a second.

    6 x 150 - 2:30 (free/sdk/free)
    100 Easy
    This was supposed to be 8 sdks, breathe, submerge and do another 8 sdks. Repeat for 50 yards. It took me a while to get the hang of this. I ended up doing 8 sdks, taking a breaststroke pull/kick and then submerging. That was the only way I could get back into a streamline with any appreciable speed.

    5 Times through:
    * 50 hard kick/50 easy pull - 1:45
    * 50 hard pull/50 easy kick - 1:45

    10 x 50 - 1:00 25 fly no breath/25 easy
    I made #1, #2, #3, #6, #8, #10 no breath.

    16 x 25 - :40
    * Down hard stroke IM Order
    * Back no breath

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  17. 09.29.12 - Saturday workout

    by , September 30th, 2012 at 08:32 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Mary and Sally.

    SCY

    500 Warm up

    200 Kick
    4 x 100 IM - Odds Drill, Evens Swim
    4 x 50 Kick

    4 x 50 Kick
    200 Fly down/free back - 3:15
    200 Free - 3:00
    200 Back down/free back - 3:15
    200 Free - 3:00
    200 Breast down/free back - 3:15
    4 x 50 Kick

    25 Fly - :30
    50 Bk/Br - 1:00
    100 Free - 1:30
    2 x 25 Fly - :30
    50 Bk/Br - 1:00
    2 x 100 Free - 1:30
    3 x 25 Fly - :30
    50 Bk/Br - 1:00
    3 x 100 Free - 1:30
    4 x 25 Fly - :30
    50 Bk/Br - 1:00
    4 x 100 Free - 1:30

    200 Cool down

    (4350 total)
    Categories
    Swim Workouts
  18. 09.28.12 - Friday workout

    by , September 28th, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Leah, Keith and Wendy. It was Ray's 50th birthday so we had a special workout for him.

    600 Warm up

    50 x 50 - :50 Broken into 2 x 25 x 50 with a 100 Easy in between them
    I did:
    * 8 rounds of IM Order + 50 Kick
    * 2 x 50 Fly, 2 x 50 back, 2 x 50 breast, 2 x 50 free, 2 x 50 kick
    100 Easy
    Dave did 42 (?) of these fly.

    1000 Swim /w accessories - didn't even time this. I just swapped out paddles, fins, kick boards and whatever else was laying around on the pool deck every 100 yards.

    6 x 100 - 1:30 Descend (1:20, 1:18, 1:14, 1:12, 1:10, 1:08) Really burned out on the last 50 of the last 100.

    200 Easy

    (5100 Total)
    Categories
    Swim Workouts
  19. 09.27.12 - Thursday workout

    by , September 27th, 2012 at 09:08 AM (Pete's swim blog)
    Swam w/ John, Roger, Dave and Meredith. Wore my Yingfa jammer for the weekly challenge set. Down to :19 seconds of rest. Still tired from the last couple days but had enough in the tank to make the challenge.

    SCY

    600 Warm up

    6 x 50 - :50
    1:00 Rest
    200 broken free by 50s, :19 rest between 50s. Made :30, :30, :30, :29. Better split this time but a little slower.
    50 Easy

    8 x 200 - 3:00
    1-3 Convert 25 fly/75 free -> IM
    4- 200 fly (had to sneak 25 free into this one)
    5-8 Convert IM -> free
    50 Easy

    3 x 200 Pull/200 Kick - 6:00
    100 Easy

    12 x 25 - :40 Hard IM Order down/no breath back

    12 x 50 - 1:00
    1-4 IM Order/Kick
    5-8 IM Order
    9-12 Free descend (:35, :33, :30, :28)

    200 Cool down

    (5200 total)
    Categories
    Swim Workouts
  20. 09.26.12 - Wednesday workout

    by , September 26th, 2012 at 08:52 AM (Pete's swim blog)
    Swam /w John, Ray, Dave, Dave, Leah and Wendy(?). Felt pretty awful today. I guess I pushed a little too hard yesterday and paid the price. Still, there were some bright spots.

    SCY

    600 Warm up

    4 x 125 Free - 1:45 (made 1:35s)
    100 Easy

    3 x 300 Free - 4:30
    100 Easy
    This where things fell apart. Make 3:45 on the first and 3:35 on the second. Dave led out #3 very fast on a quest for 3:15 or something like that and I foolishly followed. After about 100 yards, I felt like I did yesterday after the 400 IM. After that, it just wasn't pretty.

    4 x 125 IM - 2:00 (made 1:45-1:50)
    100 Easy

    8 x 75 - 1:15
    * 1-4 Convert fly to back
    * 5-8 Convert free to kick
    100 Easy

    10 x 50 - 1:00 Underwater down w/ fins, sprint back
    I really need to do more stuff like this. Made a full 25 yards on the first couple. After that, I was able to make the 15m mark or better. Did 5 on my back, 5 on front. Sprints were a little off the sprint pace but fast.

    200 cool down

    (4200 Total)
    Categories
    Swim Workouts