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Swim Workouts

  1. Monday workout

    by , October 3rd, 2011 at 11:09 AM (Pete's swim blog)
    Swam w/ Roger and Kent next to Dave and Dave. Pool temp down to 80 due to broken boiler. Will be nice until next week when it gets below 75. No drag suit. Power hour format.

    Played soccer yesterday. Supposed to be no/light contact. I went after a ball against an opponent who was kind of new with the contact rules. In a serious match I'd have put my shoulder into his to establish some position which is what he fully expected me to do. I eased up and he dropped his shoulder into me sending me flying out of bounds on my back. It's been a while since I've been hit that hard. Woke up feeling pretty rough this morning. Dragged myself to the medicine cabinet for some ibuprophen and then headed to the pool. Didn't do too bad all things considered. Kick at the end went really well. Held 1:30's through 300 yards. Dropped to 1:35s after that. Just missed the split on #9.

    SCY

    400 Warm up

    5 Times through
    * 75 Fr - 1:00
    * 50 Stroke - :30 (Hard)
    * 50 Stroke - :30 (Hard)
    * 75 Fr - 1:00
    5 Times through
    * 25 Kick - :30
    * 75 Fr - 1:00
    * 75 Fr - 1:00
    * 25 Kick - :30

    75 Easy

    6 x 50 - 1:00 From Dive (Fly/Br/Fr x 2)
    700 Pull - 9:00

    25 Easy

    1000 Kick - 15:00
    Kick until :30 behind 1:30 pace
    Swim free until back on 1:30 pace
    (Made 900 br kick)

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  2. Saturday Workout

    by , October 1st, 2011 at 10:19 AM (Pete's swim blog)
    Swam w/ George, Mary, Andrew and Billy (came in late). Each had our own lane. Nice cool pool temp ~82. No drag suit.

    Warm up
    3 Times through
    * 200 Free
    * 150 IM (No Free)
    * 100 Pull
    * 50 Kick

    4 x 100 Kick w/ fins - 1:45
    4 x 125 IM - 2:00 (Extra 25 added in IM order)
    4 x 100 Free - 1:30 (Descended 1:18, 1:15, 1:10, 1:05)

    4 x 200 Pull - 2:45 (2:35, 2:30, 2:22, 2:20)
    4 x 225 IM - 3:45 (Extra 25 added in IM order)
    4 x 200 Free - 2:45 (2:40, 2:30, 2:25, 2:25)

    200 Cool Down

    (5700 Total)
    Categories
    Swim Workouts
  3. 500 Miles!

    by , September 30th, 2011 at 10:03 AM (Pete's swim blog)
    Made 500 miles for GTD as of today. Good thing too as my swim suit isn't going to hold up much longer. A new one is much needed.

    Swam w/ Dave B, Dave M, Roger and Kent. Power hour format with breaks each 1000 yards. It's Friday so everyone chipped in their "favorite" set. Pool temp about 84. No drag suit.

    Dave B's set
    50 Stroke/50 Free - 1:30
    200 IM - 3:00
    50 Stroke/50 Free - 1:30
    200 IM - 3:00
    50 Stroke/50 Free - 1:30
    200 IM - 3:00
    50 Stroke/50 Free - 1:30

    I alternated fly and breast for the stroke. Came in about 1:25 for stroke/free and 2:50-2:55 for the IMs.

    My set
    10 x 100 on 1:50, 1:45, 1:35, 1:30, 1:30, 1:25, 1:20, 1:15, 1:10
    1 - 5: Convert Kick to Stroke
    6-10: Convert Stroke to Free
    50 Easy

    Chose back for my stroke. Squeaked out a 1:10 on the last one. I don't usually do a lot of back stroke so this was a struggle.

    Kent's Set
    3 x 100 Pull - 1:20 Descend (1:15-1:10)
    :30 Rest
    3 x 100 Pull - 1:20 Descend (1:15-1:10)
    :30 Rest
    3 x 100 Pull - 1:20 Descend (1:15-1:07)
    :30 Rest
    100 Pull Timed (1:03)
    50 Easy

    Dave M's Set
    5 x 200 - 3:00 Convert 200 Free to 200 Fly

    Did better than I thought I would. Barely made number 4. After that, I turned into a vertical plow. Finished the 200 fly on 3:15.

    200 Cool down

    (4700 total)
    Categories
    Swim Workouts
  4. Thursday workout

    by , September 29th, 2011 at 10:27 AM (Pete's swim blog)
    Swam w/ Dave M and my son. Pool temp at a surprisingly reasonable 84 this morning. No drag suit. Pool mostly empty so we each had our own lane. Took it kind of easy today. Lots of rest. 1:10s were a little tough but there was plenty of recovery to make all of them. Tomorrow, I should hit 500 miles on the year!

    SCY

    450 Warm up

    6 x 50 - :45

    8 times through
    * 100 fr - 1:10 (1:05-1:07)
    * 50 k - 1:10
    * 2 x 50 Pull - :50

    100 Easy
    400 IM Kick (7:20)
    100 Easy

    400 IM - 6:00 (5:33)

    300 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  5. Wednesday workout

    by , September 28th, 2011 at 11:07 AM (Pete's swim blog)
    Power hour format. Swam with Kent next to Roger, Dave and Dave. No drag suit. Pool temp @ 85.

    Swimming w/ Kent is always a challenge. He is a good bit faster than me but Roger usually gives him more challenging workouts. So, he lead off the first set doing 50 stroke on :40 and 50 kick on :50. I was doing stroke/free on :40 and 50 kick on :50. He started struggling to make the kick and we ended up pushing off a couple seconds back. Eventually, I just passed him on the kick and fought to get back on the 1:30 pace. Thought I would struggle more leading the lane but ended up keeping a good cushion on him through the first two sets. He led the third set but I caught him swimming free while he was swimming IM. The 400 free was pretty good for me. I though I was going slow becasue Kent kept pulling away from me. Paced with Dave M so I figured we were holding 1:15s. Finished on 4:43. Pretty effortless for a 1:11 pace. Last set we spread out into emptly lanes. I was pretty tired at that point and didn't swim terribly fast for the pulls.

    SCY

    500 Warm up

    10 times through:
    * 50 Stroke/Free - :40
    * 50 Kick - :50

    10 times through:
    * 50 Free - :35 (:30s to :32s)
    * 50 Kick - :55

    400 Free - 5:00 (4:43)
    300 Free - 4:00 (3:40)
    200 IM - 3:00 (2:45)
    1:00 Rest
    100 Kick timed (Br - 1:25)

    50 Easy

    200 Pull - 3:00 Moderate (2:30)
    200 IM - 3:00 Easy
    200 Pull - 3:00 Faster (2:25)
    200 IM - 3:00 Easy
    200 Pull - 3:00 Faster (2:19)

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  6. Tuesday workout

    by , September 27th, 2011 at 09:46 AM (Pete's swim blog)
    Kind of a light day today. Swam w/ Dave and Dave. Pool cooler. No drag suit. My 13 yr old son woke up early and came with me. It's been a while since he has done that. His homeschool group is going to do a swimming class and I think he wants to make sure he is the fastest. Might also have something to do with a girl in his homeschool group he texts constantly.

    SCY

    500 Warm up

    4 Times through
    * 12 x 25 - :40 Easy/Hard 2 swim, 2 kick
    * 400 IM - 6:00

    100 Easy

    12 x 50 - :50 IM Order

    200 Cool down

    (4200 Total)
    Categories
    Swim Workouts
  7. Monday workout

    by , September 26th, 2011 at 10:40 AM (Pete's swim blog)
    Power hour format. Swam w/ Dave B next to Dave M, Kent and Roger. No drag suit. Pool temp about 85.

    Fun weekend! After swimming Saturday, I coached my son's soccer team. They played to a draw but we were down a player for half the game. Two of my best players are injured leaving us short a player. The other coach was very accomodating (he played 10 v 10) until he realized he wasn't going to blow us out. After halftime, he put all his players in leaving us short. Lots of players on my team stepped up to keep us in the game and we were actually winning with about 5 minutes to go.

    I played pickup soccer at my church Sunday afternoon. Nobody managed to hurt themselves for a change. That was good but the running wears me out. I need to find a recovery day.

    SCY
    400 Warm up

    5 times through:
    * 100 fr - 1:20 (1:10-1:15)
    * 100 IM - 1:40 (1:20-1:25)
    50 Easy

    5 Times through:
    * 100 fr - 1:15 (1:10s)
    * 100 k - 1:45

    5 Times through:
    * 75 fl/25 fr - 1:30
    * 75 br/25 fr - 1:30
    50 Easy

    5 Times through:
    * 100 Pull
    * 100 Kick
    * Keep ahead of 1:30 pace (Finished about :20 ahead)

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  8. Saturday Workout

    by , September 25th, 2011 at 11:32 AM (Pete's swim blog)
    Swam at HSA w/ George, Andrew and Dave. No drag suit.

    Was pretty tired Saturday morning. By the time the pull came around, my arms were shot. Everyone else did an extra round of 400 pull/ 4 x 100 free. I had to get to my son's soccer game so I cut out early.

    SCY

    200 Fr
    100 K w/fins
    200 IM
    100 K w/fins
    200 Fr

    4 x 200 Fr - 2:45 (Descended 2:35 to 2:25)
    4 x 100 K w/Fins
    8 x 50 IM Order - :50

    4 x 200 IM - 3:20 (Descended 2:55 to 2:40)
    4 x 100 K w/Fins
    8 x 50 Free - Odds 1:00 Easy; Evens :45 Hard (Held :30)

    400 Pull - 5:20 (4:55)
    4 x 100 fr - 1:20 (1:15s)

    200 Cool Down

    (5100 total)
    Categories
    Swim Workouts
  9. Friday workout

    by , September 23rd, 2011 at 09:59 AM (Pete's swim blog)
    Pool temp back to 86. It is really starting to cut into my endurance. I feel pretty rotten after 3000 yards. No drag suit. Everybody put in their own 1000 yards to make up today's power hour.

    SCY

    500 Warm up

    My Set
    250 fr - 3:00 (2:58)
    125 k - 3:00
    250 fr - 3:00 (2:55)
    125 k - 3:00
    250 fr - 3:00 (2:54)

    250 on 3:00 is a 1:12 pace. That's pushing it for me but I made them. Seemed like a good idea when I made it up. Dave B was a good 5 seconds ahead of me on the last 250. Thought I wasn't going to make the split but it turned out it was my fastest.

    Dave B's set
    100 IM - 1:30
    200 fr - 3:00 (I did 100 IM/100 fr)
    300 IM - 4:30
    400 fr - 6:00 (I did 200 IM/200 fr)

    Dave likes his rest. Roger did all these IM. I split the difference. All IM would have been tough for me... was pretty wiped out from the previous set.

    Roger's set
    200 k - 3:20 (3:03 br)
    50 Pull/150 k - 3:10
    100 Pull/100 k - 3:00
    150 Pull/50 k - 2:50
    200 Pull - 2:40

    Had a nice lead-off kick. Pull was a killer though. No arm strength to turn over the paddles. I think the heat finally got to me.

    50 Easy

    Dave M's set
    400 fr - 5:00
    300 fr - 4:00
    200 fr - 3:00 (Dave M and Roger did 200 fly)
    1:00 rest
    100 k - 2:00 (worst kick - fly 1:53)

    Just couldn't bring myself to do a 200 fly. Was already having trouble making 300 fr on 4:00. Kick wasn't too bad. Not too long ago, I couldn't make 2:00 on 100 fly kick.

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  10. Wednesday Workout

    by , September 21st, 2011 at 10:14 AM (Pete's swim blog)
    Heater is finally turned off. Pool temp around 85. No drag suit.

    I was pretty happy with my 800. The last 200 was faster but it wasn't smooth. I had to really gut it out. Remaining workout was kind of light. We changed the 4th round to 75s to pick up the pace some. Still made it with no problems.

    SCY

    450 Warm up

    6 x 50 - :45
    50 Easy

    800 Timed - Open turns every 200
    2:30, 2:32, 2:28, 2:23 (9:53)
    100 Easy

    4 times through
    * 200 Kick - 5:00
    * 6 x 50 - 1:00 (evens stroke, odds pull, #5 hard)
    * Round 1 - Stroke = Fly; Round 2 - Stroke = Back; Round 3 - Stroke = Breast
    * Round 4 - Stroke = Free; 75s instead of 50s; 2 Pull, 2 swim, 2 Pull

    200 Cool Down

    (4000 Total)
    Categories
    Swim Workouts
  11. Tuesday Power Hour

    by , September 20th, 2011 at 10:05 AM (Pete's swim blog)
    Dave B was gone today. Roger showed up with the following power hour format. Phil (visitor from California) came back for another day. He will probably be headed back tomorrow morning. Enjoyed having him swim w/ us for a couple days.

    Pool is at its normal warm state (86+). No drag suit.

    SCY

    400 Warm up

    Interval_Round 1___Round 2___Round 3___Round 4___Round 5
    1:30_____100 Bk____100 K_____100 IM____100 IM____100 Str
    1:30_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
    1:35_____100 Br____100 K_____75IM/25K__75IM/25Fl_100 Str
    1:25_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
    1:40_____100 Fl____100 K_____50IM/50K__50IM/50Fl_100 Str
    1:20_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
    1:45_____100 K_____100 K_____25IM/75K__100Fl_____100 Str
    1:15_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr

    Round 3 is convert IM to IM Kick (Odds)
    Round 4 is convert IM to fly (Odds).
    Round 5 is descend choice stroke (Odds).
    1:00 Break between rounds (2:00 if someone had to go to the bathroom)

    200 Cool Down

    (4600 Total)
    Categories
    Swim Workouts
  12. Saturday Workout

    by , September 17th, 2011 at 12:44 PM (Pete's swim blog)
    Swam at HSA. Colette coached (wrote down the workout). Pool temp was nice in the middle but they were blowing heated water in at the sides. 82-83 in the middle, 85-86 on the sides. No drag suit.

    Saturdays are supposed to be my "easy" day but it never works out like that. Colette put together a monster 6900 yard workout for us. The 10 x 250 was a killer on my arms. Took a few hundred yards for my arms to sort of recover. My pull just had no turnover rate at all. Didn't realize how long the workout was until we got through the 250s. At that point, it was more of a challenge just to finish.

    SCY

    600 Warm up

    400 IM - 50 Drill/50 Kick

    16 x 75
    * Odds - 1:15 Right Arm/Left Arm/Swim Free or Fly
    * Evens - 1:20 Swim/Kick/Swim Free or Fly

    16 x 25 - :30 IM Order

    50 Easy

    10 x 250 - 3:45 100 Free/50 Fly/100 Free
    We were supposed to do this where we take the fastest 100 interval we can sustain, double it and add :45. Since there was a wide range between all the swimmers, they took the lowest interval (1:30). I ended up replacing 25 Free with 25 Fly if I made it with :15 rest and replacing 25 Fly with 25 Free if I got less that :15 rest. That kept me from getting lazy and just cruising through the set. Ended up doing 50, 75, 100, 125, 100, 75, 100, 75, 100, 100 fly. Learned pretty quick it was easier to add the fly and the beginning and end of each 250.

    3 Times through
    * 5 x 100 Pull - 1:30
    * 1:00 Rest
    * 1st iteration - neg split (1:15s), 2nd & 3rd iteration - descend (1:20 down to 1:05, 1:18 down to 1:05)

    5 x 50 - 1:00 Free down/ bk back (cool down)

    (6900 Total)
    Categories
    Swim Workouts
  13. Friday workout

    by , September 16th, 2011 at 10:13 AM (Pete's swim blog)
    No drag suit. Pool slightly warmer today but not too bad yet. Keep getting better at this fly stuff. 6 months ago, the first set would have seemed impossible for me. Now, I'm breezing through it with time to rest after each interval.

    SCY

    500 Warm up

    25 Fly/75 Free - 1:30
    3 x 100 - 1:20 (1:12s)
    25 Fly/75 Free - 1:30
    50 Fly/50 Free - 1:30
    3 x 100 - 1:20 (1:12s)
    25 Fly/75 Free - 1:30
    50 Fly/50 Free - 1:30
    75 Fly/25 Free - 1:30
    3 x 100 - 1:20 (1:15s)
    25 Fly/75 Free - 1:30
    50 Fly/50 Free - 1:30
    75 Fly/25 Free - 1:30
    100 Fly - 1:30

    100 Easy

    4 x 75 - 1:20 Fly/Back/Breast
    10 x 75 - 1:15 25K/50Free

    50 Easy

    Three times through:
    * 4 x 50 - 1:00 Descend each round

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  14. Thursday power hour - 1000 IM and other stuff

    by , September 15th, 2011 at 10:24 AM (Pete's swim blog)
    Pool temp was good while it lasted. They turned the heater on last night and it is up to 84 now. Probably will be 88 on Monday before someone figures out that it was too high and we will spend another week waiting for it to get back to 86. Maybe I'm being pessimistic. Should look on the brighter side of things. No drag suit today. Roger will be gone tomorrow so the power hour got moved up to Thursday.

    SCY

    500 Warm up

    Dave B's set
    100 - 1:15 (1:05)
    200 - 2:40 (2:30)
    300 - 4:15 (???)
    400 - 6:00 (I did 3 x 25 Stroke/75 free + 100 IM)
    At this point we were 50 seconds ahead of the 1:30 pace so Roger put together a quick set to get the 50 seconds back on the next 1000.

    Roger's set
    10 x 100 - 1:35 50K/50 Swim
    I did all br kick and free through the first five. Switched to 50K/25Stroke/25Free for 6, 7, and 8. Finished 9 and 10 with 50K/50 Stroke
    50 Easy

    Dave M's Set
    3 Times through
    * 200 Fr - 2:20 (2:15, 2:19, 2:17)
    * 100 Fr - 1:40
    1:00 Rest
    100 Kick Timed (IM - 1:37)
    50 Easy
    Dave always comes up with some interesting stuff. The 100 fr was just enough recovery for the next hard 200. Timed kick wasn't too bad but I can go faster. The 200s took a lot out of me. Hard kick probably wasn't the best thing to come before a 1000 IM but we took a 50 easy to recover a bit first.

    My Set
    1000 IM - 15:00 (14:45)
    I've been wanting to do this for a while. We've done enough 1000 yard sets of IM on a 1:30 pace before and I've made it. But I wasn't sure I'd have much left after a 250 fly. I was targeting the first 750 at 11:40 which would leave me enough time to finish 250 free on a 1:20 pace. That meant I'd need to finish the fly at 3:53 and the back at 7:47. Fly was a little behind at 3:55 and back was around 7:50. I touched at 11:35 for the breast stroke and felt pretty good about where I was. But I was pretty tired and knew I couldn't let up because the 1:20 pace isn't a given. Finished at 14:45.

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  15. IM/Kick day

    by , September 14th, 2011 at 10:04 AM (Pete's swim blog)
    Just Dave M and myself today. No drag suit. Current drag suit completely fell apart yesterday. I'll be without one until I can get a new one ordered. Water getting warmer but a cold front moving in should keep it from getting too warm. No power hour today but might as well have had one. Lots of IM and kick. Timed IM felt great. Completely botched the last flip turn but I still managed a 2:36. Not my fastest but it probably would have been if I didn't miss the wall and have to accelerate from a complete stop. The latest swimmer magazine article on fly helped out a lot. I'd have never worked down to a 2:40 IM on the main set without some of the tips and advice I got from reading it yesterday. Still can't kick IM below a 3:30. Had to change it to br kick but I did make the final 3:10.

    SCY

    500 Warm Up

    200 Free - 3:00
    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
    150 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
    100 Easy

    200 IM Timed - 2:36

    100 Cool Down

    (4450 Total)
    Categories
    Swim Workouts
  16. Great Tuesday Workout

    by , September 13th, 2011 at 10:22 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Water temp just below 82... been awesome all week (we are used to 86). Made the last of the 4 400's on 5:00 with my drag suit. The 16 x 75s were supposed to be all free but I went ahead and did stroke/free/stroke to push it a little. Best part was the timed 400. Dave asked me what I thought I would go so he wouldn't chase me too much. I figured a 4:45 would be good to shoot for. 1st 100 was smooth and very fast. Only problem was my goggles were not adjusted quite right and were taking on a little water on every turn. By 200 yds, they were half full and I was having a tough time judging my distance to the walls. Despite a couple bad turns, I was feeling very strong and pushed hard for the second 200. Touched the wall and yanked off my goggles (they were pretty much full at this point) as the clock hit 4:40! Very excited about that. My best meet time is 5:54 so I was set to break that near the end of practice (I had plenty left to go another 100 but was glad to be able to empty my goggles).

    SCY

    450 Warm up

    400 Fr - 6:00 (5:30)
    400 Fr - 5:45 (5:20)
    400 Fr - 5:30 (5:10)
    400 Fr - 5:15 (5:00)

    50 Easy

    16 x 75 - 1:10 (Stroke/Free/Stroke IM Order)

    2:00 Rest

    400 Fr Timed (4:40)

    16 x 50 Pull - :50 (2 Easy/2 Hard)

    200 Cool Down

    (4700 Total)
    Categories
    Swim Workouts
  17. Monday Power Hour

    by , September 12th, 2011 at 09:43 AM (Pete's swim blog)
    Water still cool. No drag suit. Dave and Roger wore theirs so I had a rare day of coming in first on most sets. Straight through today... no breaks. Wasn't too bad though... plenty of free to stay ahead of the clock.

    600 Warm up

    6 x 100 - 1:20 (1:10s)
    6 x 100 - 1:40 (50 Pull/50 Kick)
    6 x 100 - 1:20 (1:10s)
    6 x 100 - 1:40 (50 Fly/ 50 Breast)
    6 x 100 - 1:20 (1:11s-1:12s)
    6 x 100 - 1:40 (Br Kick 1:33-1:35)
    100 - 1:40
    100 - 1:30
    100 - 1:20
    100 - 1:10 (1:05)

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  18. Saturday Workout

    by , September 10th, 2011 at 10:33 PM (Pete's swim blog)
    Swam at Huntsville Nat. Lots of lane space for everyone today but we ended up with a decent crowd. Dave and Dave joined me from Madison and we had regulars Bob, Bob, Mary, and Billy. Brook coached. Triathletes were all off doing the Frantic Frog tri this weekend in Scottsboro.

    Warm up
    400 Fr
    300 Kick w/ fins
    2 x
    * 200 Pull
    * 100 IM
    I got there early and had done the 400 before anyone else so I did the Pull and IM again.

    3 x
    * 100 IM
    * 100 Reverse IM
    4 x 100 Kick

    4 x 200 Free - 3:00
    4 x 100 Pull - 1:30

    2 x
    * 100 Reverse IM - 1:45
    * 200 Fr - 3:00
    * 100 Kick
    * 100 Reverse IM - 1:45
    * 200 Fr - 3:00
    * 100 Pull

    (5100 Total)

    No cool down - had to get to a soccer game.
    Categories
    Swim Workouts
  19. Lazy Power Hour Friday

    by , September 9th, 2011 at 01:58 PM (Pete's swim blog)
    On fridays, we all make our own workout sets up. That's good because we all get to do something we want. Not so good because we spend a little too much time in between 1000's explaining what we are going to do next.

    Ditched the drag suit after warm up. Water continues to be cool (82-83). Older people are starting to complain. Just hope the city can't afford to crank up the boiler.

    SCY

    400 Warm up

    My Set (1000 yds/15 min):
    150 IM (50fl/50bk/50br) - 2:20
    150 Fr - 1:50
    50 K - 1:15
    150 IM - 2:20
    150 Fr - 1:50
    50 K - 1:15
    150 IM - 2:20
    150 Fr - 1:15

    The IM is on a 1:33 pace, the free on a 1:13 pace and the kick is a leisurely 2:30 pace. Worked well but was hard to track the send- offs.

    50 Easy

    Dave B set

    400 - 6:00 (100 IM/100 fr/100 IM/100 fr)
    300 - 4:30 (100 IM/100 fr/100 IM)
    200 - 3:00 (100 IM/100 fr)
    100 - 1:30 (100 IM)

    Dave is a sprinter and he likes his rest. I couldn't justify the times without a drag suit so I did 400 IM (5:45), 300 (As is - 4:05), 200 IM (2:50), 100 IM (1:20).

    100 Easy

    Dave M set

    400 Choice - 5:00
    5 x 100 - 1:40 Convert free to fly
    100 Reverse IM - 1:40

    400 Choice on 5:00 doesn't leave a lot of options for me unless you consider fins and paddles "options". I went with 400 pull and had to readjust my paddles/bouy at 275 yds. Still made 4:55. Roger did back stroke and made it. Convert to fly wasn't too bad. I still made 1:30 on the 100 fly.

    Roger's set

    1000 Kick - 15:00
    Kick until you are :40 behind the 1:30 pace
    Swim fr until you catch up to the 1:30 pace
    Kick until you are :20 behind the 1:30 pace
    Swim fr until you catch up to the 1:30 pace
    Kick until you are :10 behind the 1:30 pace
    Swim fr until you catch up to the 1:30 pace

    I didn't take any ibuprophen this morning (gave blood today) so this was a killer on my right knee. Held a 1:36 br kick through 700 yds. Took 300 yds of free to get back on the 1:30. Roger kicked the whole thing. I might have made it if my knee wasn't hurting so bad. You have to hold 1:32s to keep from switching to free.

    100 Cool down

    (4650 Total)
    Categories
    Swim Workouts
  20. Thursday workout

    by , September 8th, 2011 at 09:38 AM (Pete's swim blog)
    Just Dave M and I today. Modified the workout we had on the sheet. 1st 4 100s were supposed to be convert to fly kick. Neither of us can make that but converting to fly was challenging enough. It was supposed to be 5 x 200 fr on 3:10. After one of those, I had recovered from the fly and figured IM was more appropriate for the interval. There was supposed to be a relay at the end but with just two of us, we decided to do some 50s instead. Took my drag suit off for the 200/150 set. First 200 was a disappointing 2:25. Got the third one down to 2:15 but I really need to be under 2:10 w/o a drag suit on. Also should be able to go under :30 on the 50s. Just felt sloppy as I picked up the turnover.

    SCY

    400 Warm up

    100 Fr - 1:30
    75 fr/25 fly - 1:30
    50 fr/50 fly - 1:30
    25 fr/75 fly - 1:30

    200 Fr - 3:10
    4 x 200 IM - 3:10
    50 Easy - 2:00
    4 x 75 Br - 1:30
    50 Easy

    200 - 2:30 (2:25)
    50fr/50fl/50fr - 2:30
    200 - 2:30 (2:21)
    50fr/50bk/50fr - 2:30
    200 - 2:30 (2:15)

    3 x 100 stroke - 2:00

    10 x 50 fr - 1:00 Descend
    (:40, :39, :35, :34, :33, :33, :32, :32, :30, :30)

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts