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Swim Workouts

  1. 11.3.11

    by , November 3rd, 2011 at 10:46 AM (Pete's swim blog)
    Swam w/ Dave M next to Dave B and his daughter Teresa. Pool temp around 84... comfy. Swim suit is pretty much a drag suit at this point. It is falling apart and further use of it may get me arrested. Guess I'll be shopping today.

    I did lots of breaststroke kick. Right knee hurts a lot.

    SCY

    450 Warm up

    12 x 200 - 3:00
    1-4 Convert Free to IM
    5 - 50 K/150 Fr
    6 - 100 K/100 Fr
    7 - 150 K/50 Fr
    8 - 200 K (3:05)
    9 - 150 K/50 Fr
    10 - 100 K/100 Fr
    11 - 50 K/150 Fr
    12 - 200 Fr

    100 Easy

    12 x 100 - 1:40 Up/Down Kick (:05)
    1-5: Fly to kick
    6: Br to kick
    7-12: Choice stroke to kick

    200 Cool down
    Categories
    Swim Workouts
  2. 11.2.11 Wednesday workout

    by , November 2nd, 2011 at 09:28 AM (Pete's swim blog)
    Swam w/ Roger next to Kent, Dave and Dave. Pool temp 84-85.

    SCY

    400 Warm up

    5 Times through
    * 300 Pull - 3:30 (3:25, 3:30, 3:35, 3:35, 3:37)
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00
    * 100 Stroke - 1:30 (target 1:10 - never got close to 1:10 )
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00 (did most of these br kick)

    500 Easy fly - cruised through this easier that I thought I could. Got a foot cramp at about 400 yards but it worked itself out. Started getting tight in the last 50.

    100 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  3. 11.1.11 Tuesday Workout

    by , November 1st, 2011 at 10:18 AM (Pete's swim blog)
    Swam next to Dave and Dave. Pool temp a bit warm but I didn't check it so I won't whine about that today. No drag suit.

    SCY

    500 Warm up

    125 Fr - 2:00
    125 Fr - 1:55
    2 x 200 Fr/50 Fly - 4:00
    125 Fr - 1:50
    125 Fr - 1:45
    50 Easy - 1:30

    50 bk/75 Fr - 2:00
    2 x 200 Fr/50 Kick - 4:00
    50 Easy - 2:00

    50 Br/75 Fr - 2:00
    50 Fly/150 Fr/ 50 Fly - 4:00
    50 Easy

    3 Times through
    * 100 Fr - 1:20
    * 1:00 Break

    1st time through, I did 1:18s
    2nd time through, I did 1:14s
    3rd time through, I did 1:09s

    100 Cool down

    (3650 total)
    Categories
    Swim Workouts
  4. 10.31.11 Monday Workout

    by , October 31st, 2011 at 12:02 PM (Pete's swim blog)
    Swam w/ Dave next to Dave and Roger. Kent swam 2 lanes over. Pool temp 86 . No drag suit. Roger is back from Indonesia. Good to have him with us again.

    Took the whole weekend off to run a soccer tournament. It went well for the most part. Top 4 teams moved on (including my team) to a bigger tournament next weekend. On Sunday I was told only three teams were invited so being the coordinator, I had to tell a coach his team was disinvited. That's never any fun or a win for anyone.

    Good workout for the pool temp. Always had a few seconds to pop my head up and cool off on a wall. 2 x 100 fly on 1:30 is a bit beyond me still. It's more like 1 x 200 fly on 3:05. On the second and third times through, I caught Dave's rebound wave with 50 yards to go and ended up coughing up a lung at the wall.

    SCY

    450 Warmup

    4 Times through
    * 6 Times through
    ** 100 Fr - 1:20
    ** 25 Stroke - :30
    * 50 Easy - 2:00
    * 2 x 100 Fly - 1:30
    * 50 Easy - 2:00

    100 cool down

    (4750 Total)
    Categories
    Swim Workouts
  5. 10.28.11 Thursday workout

    by , October 28th, 2011 at 10:12 AM (Pete's swim blog)
    Swam next to Dave and Dave. Pool temp back up to 85. I don't get it... why cool it from 88 to 82 only to start cranking it back up again? I'd be happier if they would just leave it at a constant temp so I can get used to it.

    SCY

    450 Warm up

    8 x 100 - 1:45 Up/Down Backstroke (:10)
    8 x 100 - 1:45 Up/Down Breaststroke (:10)
    8 x 100 - 1:45 Up/Down Kick (:10)
    50 Easy
    8 x 100 IM - 1:45 Up/Down Kick (:10)
    8 x 100 - 1:40 Up/Down Backstroke (:05)

    50 Cool down

    (4550 Total)

    Nothing too tough today but with pool temps inching back up, it is probably for the best.
    Categories
    Swim Workouts
  6. 10.27.11 Thursday workout

    by , October 27th, 2011 at 09:25 AM (Pete's swim blog)
    Swam next to Dave and Dave. Pool temp down to 82 . No drag suit.

    With the temperature down to 82, 100s on 1:15 were reasonable. Once I got through the first 4, I started getting a little rest on the walls. Weird how that works. 1st one - no matter how easy I take it - always seems to be a 1:10. Second one - no matter how hard I work at it - always seems to be a 1:15. From there, I settle into the pace and end up doing 1:12s and 1:13s. We were set to do 9 x 100 on 1:15. I figured that if I made 9, I might as well just to 10. Think I was good for at least another two.

    SCY

    450 Warm up

    6 x 50 - :45

    10 x 100 - 1:15
    50 Easy

    3 Times through: (Fly/Back/Breast for stroke)
    * 100 Pull - 1:30
    * 25 Stroke/75 Free - 1:35
    * 50 Stroke/50 Free - 1:40
    * 75 Stroke/25 Free - 1:45
    * 100 Stroke - 2:00

    200 Cool down
    Categories
    Swim Workouts
  7. 10.26.11 Wednesday workout

    by , October 26th, 2011 at 09:42 AM (Pete's swim blog)
    Swam next to Dave and Dave in my own lane. Pool temp back to a comfortable 84. No drag suit.

    Very tired today. Just simply couldn't get going and I'm very sore from all the pulling yesterday. They somehow managed to cool off the pool very fast. 4 degrees in 24 hours. Had to have backflushed it somehow. Massive waste of heat but I'm not complaining too much.

    SCY

    400 Warm up

    4 x 100 IM - 1:30
    4 x 75 Kick - 1:25 Br/Fl/Br
    2 x 200 IM - 2:55
    4 x 75 Kick - 1:20 Br
    400 IM - 5:40 (5:57)

    50 Easy

    400 IM - 6:30 (5:55)
    4 x 75 Kick - 1:30 Bk/Fr/Bk
    2 x 200 IM - 3:15 (3:05, 3:00)
    4 x 75 Kick - 1:30 Br/Fl/Br
    4 x 100 IM - 1:30 (1:28s)

    200 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  8. 10.25.11 Tuesday Workout

    by , October 25th, 2011 at 09:44 AM (Pete's swim blog)
    Swam with Dave. Each had our own lane. Pool temp back up to 88 . No drag suit.

    Not much to say. It was hot. I made it... somehow. The frequent rest at the end helped a lot. Lasted a lot better than I did last week when it was 88. I think having a week of 85 degree pool temps helped me acclimate some.

    450 Warm up

    12 x 100:
    * 1-6 - 1:40 Up/Down Kick (:10)
    * 7-12 - 1:30 Up/Down Fly (:05)
    100 Easy

    Couldn't quite saturate the kick. Got up to 75 fly but then dropped back to 25.

    8 Times through
    * 50 Easy Stroke - 1:00 (IM Order)
    * 50 Hard Free - 1:00 (Target :35, did :30 to :33)
    * 100 Easy Pull - 1:30
    * 100 Hard Pull - 1:30 (Target 1:10, did 1:05 to 1:07)
    50 Easy

    200 Timed Pull (2:15)

    100 Cool Down

    (4500 Total)
    Categories
    Swim Workouts
  9. 10.24.11 Monday workout/Sunday anti-stereotypes

    by , October 24th, 2011 at 10:42 AM (Pete's swim blog)
    Neighbor A was born in North Carolina, grew up in Georgia/Alabama, married a girl from Alabama and has lived there most of his life. Neighbor B is from Seattle, travelled/worked throughout Europe, met his English wife in Italy and settled in Alabama roughly 5 years ago.

    Question: Which neighbor spent Sunday Afternoon with 150,000 drunk rednecks at a NASCAR event in Talladega and which one spent Sunday Afternoon playing soccer? The answer of course makes no sense. But I thought about how odd it was as I drove to the soccer field. I was pretty sure I had way more fun than my neighbor until he got home later that night. He seemed pretty excited about the whole experience.

    Swam w/ Kent next to Dave and Dave. Water temp at 85. No drag suit.

    Never saturated the mirror pull up/down fly before. Made it comfortably today. We were going to do 6 200's of fly/free/pull but ended up doing 8. Timed pull wasn't too bad for being pretty tired. Mixed a lot of different kick into the up/down kicks. Getting faster... especially w/ my fly kick.

    SCY

    500 Warm up

    8 x 200 - 3:30 Up/down Kick (:10)
    1:00 Break
    200 Timed kick (Br - 3:05)
    100 Easy

    200 Fr - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    1:00 Break
    200 Pull (2:15)

    200 Cool Down

    (4400 Total)
    Categories
    Swim Workouts
  10. 10.22.11 Saturday morning at the Nat

    by , October 22nd, 2011 at 01:02 PM (Pete's swim blog)
    Swam at Nat in Huntsville w/ Bob, Bob, Dave and Mary. Brook coached. Pool temp ~82... nice and cool compared to Dublin. No drag suit.

    After pushing ourselves in the heat, Dave and I were able to cruise today at the Nat. Being Saturday, I kind of took it easy and focused on longer strokes and little things like pointing my toes. Ended up swimming about as fast as I normally do on the weekdays.

    SCY

    Warm up
    400 IM 50 swim/50 kick
    200 Kick w/ fins
    200 free
    200 IM Drill

    6 x 100 - Odds Free on 1:30/Evens IM on 1:45
    Dave asked if we started on the odds . In honor of his silly question, we started on '0' instead of '1' so we could do the IM first.

    200 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 25 Stroke - ~:30
    * 50 Free - ~ :50
    * 25 Stroke - ~:30
    2 x 100 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 50 Stroke - 1:00
    * 100 Free - 1:30 (1:08-1:10)
    * 50 Stroke - 1:00
    4 x 50 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 75 Stroke - 1:30
    * 200 Free - 3:00 (all around 2:25)
    * 75 Stroke - 1:30
    8 x 25 Kick w/ fins

    200 Cool down

    (6000 total)
    Categories
    Swim Workouts
  11. 10.22.11 Friday Workout

    by , October 21st, 2011 at 09:33 AM (Pete's swim blog)
    Swam w/ Kent next to Dave and Dave. Switched lanes so Dave M could draft off me on the second and third iterations. Eveyrone had their own lane for the final set. Pool temp at 86. No drag suit.

    I'm acclimating to the heat. It was hotter today than yesterday but I felt pretty good through the whole workout. Made all the 1:15s on about 1:10 to 1:12. On the up/downs, I did stroke instead of free and kicked breast/back stroke. Need to kick more flutter.

    Played indoor soccer again last night w/ my U14 team. Only an hour and a half this time. Not as exhausted as I was Tuesday. We play again tonight and then I referee Saturday.

    SCY

    500 Warm up

    6 x 50 - :45
    3 times through:
    * 4 x 25 - :30 IM Order
    * 4 x 100 - 1:15
    * 100 Easy pull - 2:00
    * 100 Easy kick - 2:00

    8 x 100 - 1:45 Up/Down Kick (:10) Start w/ 50 Kick

    50 Cool Down

    (3750 Total)
    Categories
    Swim Workouts
  12. 10.20.11 Thursday Workout

    by , October 20th, 2011 at 10:19 AM (Pete's swim blog)
    Swam in my own lane next to Dave and Dave. Pool temp down to 85.5. Still hot but not as bad as yesterday. No drag suit.

    Hydrated better before swimming today. That and the cooler pool temp helped. Still very sore from yesterday but I didn't hit a wall and was able to hold all the intervals.

    SCY

    400 Warm up

    4 x 100 - 1:30 convert free to IM
    1:00 Rest
    16 x 100 - 1:30
    # 1-8 Up/Down fly :05 rest (Start w/ 100 fly)
    # 9-16 Up/Down kick :05 rest
    50 Easy

    300 - 4:30 (1st 75 fly)
    300 - 4:15 (1st 50 fly)
    300 - 4:00 (1st 25 fly)
    1:00 Rest (we ended up taking 2:00)
    300 - 3:45
    50 Easy

    5 Times through
    * 100 Pull - 1:20 (1:12, 1:09, 1:10, 1:08, 1:07)
    * 50 Easy pull - :50

    200 Cool down

    (4650 total)
    Categories
    Swim Workouts
  13. 10.19.11 Wednesday morning workout

    by , October 19th, 2011 at 10:33 AM (Pete's swim blog)
    Swam w/ Roger next to Dave, Dave and Kent. Pool temp 88 and rising. No drag suit.

    Since it is fall break in our area, I coordinated a U14 boys indoor soccer night at a church gym for all the players still in town. I expected 15-20 but it stormed right before/during the event and we ended up with 5. So, I ended up playing 2 hours of indoor soccer which I thoroughly enjoyed.

    There's a guy who shows up at the pool fairly regularly. Think Cliff Clavin from Detroit. He's even a postal delivery man. Always first in the water and he usually does about 500 yards and gets out. He loves it to be hot. Our first indication of pool temperature is his facial expression when he jumps in. This morning, he looked way too happy. Checked the thermometer and sure enough, it is 88. Return jets were still dumping hot water in the pool.

    I'm definitely not as fast when it is hot but the temperature usually doesn't bother me the way it does the rest of the team. Today, I just couldn't handle it. After 2500 yards, my body quit. Even with rest breaks, I still couldn't recover and swim very effectively. Only explaination I can think of is that I dehydrated playing soccer last night and went to bed without getting enough fluids. Without drinking anything this morning, I went to the pool and must have quickly dehydrated again in the heat.

    450 Warm up

    Dave B's Set
    200 IM - 3:15
    200 Fr - 2:45
    200 IM - 3:15
    200 Fr - 2:45
    200 IM - 3:00
    50 Easy

    Made it through but started feeling the heat on the last IM.

    My Set
    100 Fr - 1:20
    100 IM - 1:40
    100 Fr - 1:15
    100 IM - 1:45
    200 Pull - 2:30
    100 IM - 1:45
    100 Fr - 1:15
    100 IM - 1:40
    :30 Rest
    100 Fr Timed (1:05)

    IMs are supposed to be recovery and I milked these for all they were worth. Made the intervals and had a reasonably good 100 free at the end.

    Dave M's Set
    2 x 100 Fr - 1:15
    :15 Rest
    100 Br - 1:45
    2 x 100 Fr - 1:15
    :15 Rest
    100 Bk - 1:45
    2 x 100 Fr - 1:15
    100 Fly - 1:45
    :30 Rest
    100 IM Kick Timed (Too tired to even look a the clock)

    This is where the wheels came off. Cramped on the second 100 free so I ended up skipping 50 yards of that one. Made the 100 br with plenty of time to spare. Then, I dropped the 100 interval to 1:20 and barely made it. For the back and fly, I just did 50s. The IM kick wasn't bad until flutter kick. Legs shut down and wouldn't go.

    Kent's Set
    1000 - 15:00
    * 400 Pull (At least 50 yds each stroke)
    * 200 Kick (At least 25 yds each kick)
    * 400 (At least 50 yds each stroke)

    Kent called this the aquatic triathlon or something like that. First 400 felt pretty bad. I had nothing left in my arms and was quickly lapped by Roger. Kick felt better. Last 400 was just survival. I was going so slow I just considered the last 100 my cool down and called it a day.

    (4450 Total)
    Categories
    Swim Workouts
  14. 10.18.11 Tuesday workout

    by , October 18th, 2011 at 09:38 AM (Pete's swim blog)
    Swam w/ Dave M today. No drag suit. Pool temp 85 with boiler running full blast.

    500 Warm up

    3 times through
    * 2 times through
    ** 25 Kick - :30
    ** 50 Fr - 1:00 (2 breaths per 25)
    ** 75 Pull
    ** 125 IM - 2:00 (for extra 25 I did 2 x fly, 2 x bk, 2 x br)
    * 1:00 Rest
    * 100 Stroke - 2:00 (#1 - fly, #2 - bk, #3 - br [1:22])
    100 Easy

    1000 Pull - Open turns every 200 (1st 200 slowest)
    2:33, 2:32, 2:33, 2:32, 2:25

    200 Cool down

    Main set went well but the 1000 pull was miserable. Not sure if the heat got to me or I'm just tired from yesterday. Managed a 2:25 at the end but I was feeling light headed and sick on the last 25.

    (3750 total)
    Categories
    Swim Workouts
  15. 10.17.11 Monday workout

    by , October 17th, 2011 at 10:20 AM (Pete's swim blog)
    Swam w/ Kent next to Dave, Dave and Roger. Pool temp ~84. No drag suit. Power hour format... sort of.

    Woke up with the customary aches, pains and bruises from Sunday afternoon pickup soccer. My hamsting was getting a little tight near the end of the game. Glad we quit when we did. We play again next Sunday and then take a couple weeks off. I kind of need it right now. Felt great to get in the pool and take the stress off my legs and back.

    450 Warm up

    5 x 200 - 3:20, 3:10, 3:00, 2:50, 2:40
    Fl, bk, br, fr, IM - you pick the order
    50 Easy

    I did Fly, breast, back, IM, free. Kent swam breast on the first 200. Swimming fly behind him was almost cheating. Squeaked by on the back (2:59) and IM (2:49) and finished w/ plenty of time for the free.

    6 times through
    * 50 Stroke/50 Free - 1:25
    * 100 Kick - 1:35
    * I did IM order x 2 for stroke
    50 Easy

    Roger set this up as "pick your own interval" for 100 free/100 kick so long as it all adds up to 3:00. I did 50 stroke/50 free so I would have a bit more challenging interval for the 100 br kick.

    10 x 100 - 1:40, 1:35, 1:30, 1:25, 1:20, 1:20, 1:25, 1:30, 1:35, 1:40
    50 Easy

    Same as the first set: fly, back, breast, free, IM - pick your order but switch the order of two strokes coming back up. I did fly, breast, back, IM, free, free, IM, breast, back, fly. Kent's intervals were 5 seconds faster than ours so I only got his breast stroke draft for my first 100 fly. I lost track of the send offs since Kent was way ahead and Dave was falling behind. Tried to judge off when Roger went but I think he got off as well. Ended up a few seconds ahead as the clock hit 15:00.

    3 times through
    * 25 Fly/25 Stroke/50 Free - 1:25
    * 100 Kick - 1:35

    8 x 25 - :40 Easy/Hard IM order

    Not sure what happened but my hard fly fell in synch and was incredibly fast for me. Not sure if I could have held it for 100 yards but I definitely felt like I could go 50 yards that fast. Wish I knew what I was doing right.

    200 Cool down

    (4800 total)

    Updated October 17th, 2011 at 10:38 AM by pmccoy

    Categories
    Swim Workouts
  16. 10.13.11 Thursday workout - solo

    by , October 13th, 2011 at 09:53 AM (Pete's swim blog)
    Swam solo. Even had an open lane next to me through the whole workout. Kind of lonely. Didn't check the pool temp but it felt a tad warmer... maybe 85. No drag suit.

    Not sure what to think of the 800. Kept ahead of the 1:15 pace and started getting faster. Probably had another 400 yards in me at that pace. Kind of hoping for some 2:25s though.

    SCY

    400 Warm up

    6 x 50 fr - :45

    800 Free timed - Open turns every 200 (2:30, 2:30, 2:28, 2:26)
    50 Easy

    4 times through:
    * 200 Kick - 4:00
    * 6 x 50 - :50 (Odds stroke, evens pull, #5 hard)
    50 Easy

    2 times through:
    * 75 fl/bk/br - 1:10
    * 75 bk/br/fr - 1:10
    * 75 br/fr/fl - 1:10
    * 75 fr/fl/bk - 1:10

    200 Cool down

    (4400 total)
    Categories
    Swim Workouts
  17. 10.12.11 Wednesday workout

    by , October 12th, 2011 at 10:30 AM (Pete's swim blog)
    Swam w/ Kent in between Roger and Phil (Left) and Dave and Dave (Right). Phil is visiting again from California. Power hour format. No drag suit. Pool temp holding @ 84. Infant swim classes are starting soon so pool temp will be rising.

    SCY

    600 Warm up

    6 Times through:
    * 75 Free/25 stroke - 1:20 (I did fl/bk/br x 2 on stroke)
    * 100 Kick - 1:40
    1:00 Break
    6 Times through:
    * 100 fr - 1:10 (1:07s)
    * 100 Kick - 1:50
    50 Easy

    Kent did fly on the 1:10s. Made it interesting every time we passed each other. Sometimes I got a breath... sometimes I didn't.

    1000 - 15:00 (I did 14:00)
    * 200 Pull/100 Kick x 3
    * 100 Fly
    75 Easy

    Some lanes opened up and we spread out for this set. We were shooting for 14 minutes which I hit exactly.

    1000 Fr relay - 10:00 (From Dive)
    * 2 per team, adjust lanes so that all relays make 10:00

    Relays are always fun and I have a hard time slacking off when a relay victory is on the line. Started with Roger and ended up with Dave B as we adjusted to balance out the lane speeds. Came in at 9:58. Other lanes were 10:03 and 10:04.

    125 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  18. 10.11.11 Tuesday workout

    by , October 11th, 2011 at 10:25 AM (Pete's swim blog)
    Swam next to Dave and Dave in my own lane. No drag suit. Temp 84ish and slowly rising.

    SCY

    500 Warm up

    3 times through:
    * 4 x 75 - 1:00
    * 200 Pull - 2:30 (2:28, 2:25, 2:20)
    * 6 x 25 - :40 Easy/Hard - fl, bk, br

    Always seems to hurt following hard pull with fly. This got easier as it went on.

    2 Times through:
    * 100 Easy
    * 1000 up/down Pull/Kick - 15:00
    * Open turns every 100. If ahead of 1:30 pace, substitute 25 pull for 25 kick. If behind or at 100 kick, substitute 25 kick for 25 pull.

    I love long kick sets. Saturated both 1000's (0, 25, 50, 75, 100, 75, 100, 75, 100, 75 Kick). Made the first on 15:00 and the second on 14:50.

    100 Cool down

    (4750 total)
    Categories
    Swim Workouts
  19. 10.7.2011 Friday workout

    by , October 7th, 2011 at 01:24 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Everyone had their own lane. Pool around 82. No drag suit. Power hour format with everyone contributing 1000 yards of pain to the workout.

    SCY
    450 Warm up

    My set (Lifted this from yesterday and modified to fit a 1:30 pace)
    100 Kick - 1:45, 100 IM - 1:30, 100 fr - 1:15
    100 Kick - 1:50, 100 IM - 1:30, 100 fr - 1:10
    100 Kick - 1:55, 100 IM - 1:30, 100 fr - 1:05
    :25 Rest
    100 fr - 1:05
    50 Easy

    Kind of liked this set yesterday but was frustrated that I missed the 1:05. Made it today. An extra 5 seconds on the 100 IM seemed to make a difference as well as the increasing interval on the kick. Thought I was in trouble on the second 1:05 since Roger was pulling away from me. Turned out he was in the 1:00 flat range.

    Dave B's set
    200 Choice - 3:00 (I did 200 IM)
    200 Choice - 3:00 (I did 200 IM)
    300 Choice - 4:30 (I did 100 Kick/100IM/100fr)
    200 Choice - 3:00 (I did 200 IM)
    100 Choice - 1:30 (I did 100 br kick 1:26)
    50 Easy

    Dave wasn't in a terribly creative mood this morning so he let us "color in" our own challenges into his loose framework. After the 1:05s, I was content to just cruise through a little IM.

    Dave M's set
    3 times through:
    * 200 fr - 2:20
    * 100 fr - 1:40
    1:00 Rest
    100 IM Kick - 2:00 (1:35)

    Back to feeling a little pain. Made the 200s on 2:20 but barely. I was touching the wall while Roger and Dave were pushing off. Kick was good though. I don't think I've ever done a 100 IM kick on 1:35 before.

    Roger's set

    5 x 200 - 3:00
    Convert 100 Pull/100 Fly to 100 Pull/100 Kick

    We don't usually follow pull with fly and I can kind of see why. This brought on a special soreness in my lats that I still feel as I type. Probably good for me. Glad to get the fly out of the way early and cruise through some br kick.

    (4750 Total)
    Categories
    Swim Workouts
  20. 10.6.2011 Thursday Workout

    by , October 6th, 2011 at 10:30 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Each had our own lane. Pool temp about 82. No drag suit.

    Pretty challenging set. I can usually make a 1:05 without too much trouble but I need some rest before I do it. The 100 IM on 1:25 just didn't leave me enough. Both times I came in about 1:20 on the last IM and 1:07 on the 100 fr. Felt good through 75 yards and then I felt the lactic acid seeping into my arms. The last 25 yards suddenly got really long and I felt like I was going nowhere but putting in maximum effort to do it.

    SCY
    500 Warm up

    2 Times through
    * 100 k - 2:00, 100 IM - 1:40, 100 fr - 1:20
    * 25 fly - :40, 50 Pull - :40, 25 fly - :40
    * 100 k - 1:55, 100 IM - 1:35, 100 fr - 1:15
    * 25 bk - :40, 50 Pull - :40, 25 bk - :40
    * 100 k - 1:50, 100 IM - 1:30, 100 fr - 1:10
    * 25 br - :40, 50 Pull - :40, 25 br - :40
    * 100 k - 1:45, 100 IM - 1:25, 100 fr - 1:05
    * 25 bk - :40, 50 Pull - :40, 25 bk - :40

    200 Cool down

    (3900 total)
    Categories
    Swim Workouts