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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. 08.12.13 - Tuesday workout

    by , August 13th, 2013 at 04:13 PM (Pete's swim blog)
    Swam w/ Dave, Sam and my daughter. My daughter is 9 and has dreams of being on the MSA swim team. She doesn't like waking up in the morning so, this might be a one-time event. I wish I had more time to take her swimming in the afternoon. Tryouts are in 10 days and pool space is limited.

    As for me, I felt pretty cruddy today. My speed was ok but my stomach wasn't agreeing with the workout.

    On a positive note, I passed 500 miles for the year! New swim suit!

    Click image for larger version. 

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    SCY

    600 Warm up

    6 x 50 - :45
    100 Easy

    16 Rounds of:
    * 100 Free - 1:15 (Evens pull)
    * 100 Kick - 2:15
    75 Easy

    12 x 50 - 1:00, IM Order from dive
    75 Easy

    4 x 25 - :30, IM Order
    4 x 25 - :25
    4 x 25 - :20

    200 Easy

    (5450 Total)
    Categories
    Swim Workouts
  2. 08.12.13 - Monday workout

    by , August 12th, 2013 at 02:15 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Sam and Charlie. Haven't blogged in a while. I have been swimming but with soccer season and heavier than normal workloads, I don't have time for much else lately. Thursday I did 5100 yds. At this point I can't remember much about what I did. After my workout, I donated platelets and didn't feel so great the rest of the day. That night, I left my phone (my alarm clock) in the car and slept in Friday morning. I did manage to get to the pool about 3:00 about the time thunderstorms rolled through. Since that didn't work out, I ended up helping out with field lining. I felt better Saturday morning and swam at the Nat w/ Dave and Gina. Here's what we did:

    SCY

    500 Warm up
    2 Rounds of:
    * 200 IM Kick w/ fins
    * 200 IM kick down/swim back w/ fins
    * 200 IM w/ fins

    6 x 100 - 1:30, Odds IM

    3 Rounds of: (fly, bk, br by round)
    * 200 Pull - 2:45 (made 2:12 on first... faded to 2:18s as I got tired)
    * 4 x 50 stroke - 1:00
    * 2 x 100 Free - 1:30
    200 Pull - 2:45 (made 2:18)
    8 x 50 Free - 1:00

    200 Cool down

    (4900 Total)

    After Saturday's workout, I headed off to line more fields and do some referee training. Got a little sun but it wasn't too bad since storms were blowing through creating shade and cooling us off. I kind of planned to make up Friday's workout on Sunday. But after 4 hours in the sun finishing off some field lining, I went home dehydrated and feeling pretty bad. Decided to just rest it off and recover some.

    Had a decent pull set this morning but that took everything out of me. Didn't feel too great after that.

    SCY

    650 Warm up

    8 x 125 - 1:50 Up/down bk kick (:10), 1st 25 fly
    50 Easy

    5 x 200 Pull - 2:20 (made 2:15s)
    100 Easy

    10 x 100 - 1:30; odds free, evens IM
    50 Easy

    20 x 50 - 1:00 (4 rounds of IM Order + kick)

    4 x 25 No breath - :40
    4 x 25 Kick - :40
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  3. 08.07.13 - Wednesday workout

    by , August 7th, 2013 at 08:19 PM (Pete's swim blog)
    Swam w/ Dave, Sam and Carlile. No storms this morning so practice went off at the normal time. Feeling OK today but I'm tired and my sinuses are still reeling from all the backstroke yesterday.

    SCY

    600 Warm up

    5 Rounds of:
    * 300 Pull - 3:30 (made 3:25s at first and eventually got down to 3:18)
    * 50 Easy - 2:00
    * 100 IM Kick - 2:00
    * 100 Stroke - 1:30
    * 50 Easy - 2:00
    * 100 IM Kick - 2:00

    4 x 50 IM Order/Free - :45
    4 x 50 Kick/Free - 1:00
    4 x 50 IM Order/Free - :45
    4 x 50 Kick/Free - 1:00
    4 x 50 IM Order/Free - :45

    4 x 25 No breath - :40
    4 x 25 Kick - :40
    4 x 25 Stroke - :40
    4 x 25 Easy free - :40

    (5500 Total)
    Categories
    Swim Workouts
  4. 08.06.13 Tuesday workout

    by , August 6th, 2013 at 08:51 PM (Pete's swim blog)
    Swam solo today. I woke up to a line of thunderstorms and just went back to bed. Managed to get to the pool about noon. For some reason, I got it in my head to work on backstroke. I did a few drills and worked at it but felt more like I was just reinforcing bad habits.

    SCY

    600 Warm up

    4 Rounds of:
    * 100 Bk kick w/ fins - 1:30
    * 100 1 arm bk w/ fins - 2:00
    * 100 bk pull - 1:30
    * 100 bk kick wo/ fins - 2:00
    * 100 bk - 1:30 (made mostly 1:31s-1:32s)
    * :30 rest
    2:00 Rest
    100 Timed bk (1:27)
    So, I mostly worked on body position. Head back and hips up. I mostly got lots of water up my nose and in my sinuses. My teammates tell me my arm is bending such that I'm entering the water directly over my head and not over my shoulder. It doesn't feel that way and without direct feedback, this is hard to correct.

    2 x 200 Pull - 2:20
    Was going to do 5 but wasn't feeling it after 2.

    14 x 50 Kick w/ fins - 1:00, odds sdk w/ fins down/easy back.

    200 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  5. 08.05.13 - Monday workout

    by , August 5th, 2013 at 12:51 PM (Pete's swim blog)
    Swam w/ Dave, Sam and Carlile. Dave hurt his shoulder so he and Brook helped me with backstroke some on Saturday. Sadly I seem to be a lost cause. It kind of bothers me that I'm swimming it wrong but I'm not sure how to fix it. I did play soccer some last night. It used to be I was one of the better players that showed up. Now, we seem to be attracting players from the local adult leagues wanting a little extra practice. I have trouble keeping up with the speed of the game but I'm becoming a better player. Fortunately, my knees took last nights game better than for the last two weeks. While my knees held out well, I didn't seem to have much energy for swimming today.

    Saturday workout:

    SCY

    500 warm up
    200 Kick/200 Drill/200 Swim

    4 x 100 Kick
    4 x 50 Fly - 1:00
    4 x 100 Free - 1:20

    3 x 100 Kick
    4 x 50 Bk - 1:00
    400 Free (~4:50)

    2 x 100 Kick
    4 x 50 Br - 1:00
    400 Free (~4:50)

    1 x 100 Kick
    4 x 50 IM Order - 1:00
    4 x 100 Free - 1:20

    ~ 500 yards of backstroke kick, drills etc.

    100 Cool down

    (5100 Total)

    Monday workout:

    600 Warm up

    125 Free - 2:00
    125 Free - 1:55
    2 x 200 Free/50 Fly - 4:00
    125 Free - 1:50
    125 Free - 1:45
    50 Easy - 1:30
    50 Bk/75 Free - 2:00
    2 x 200 Free/50 Kick - 4:00
    50 Easy - 2:00
    50 Br/75 Free - 2:00
    50 Fly/100 Free/50 Fly - 4:00
    50 Easy

    3 Rounds of:
    * 3 x 100 - 1:20
    * 1:00 Rest
    50 Easy

    5 x (100 Hard Pull - 1:20, 50 Easy Pull - :50)
    50 Easy

    8 x 50 Kick w/ fins - :50
    8 x 50 IM Order - 1:00

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  6. 08.02.13 - Friday workout

    by , August 2nd, 2013 at 02:19 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Carlile. Dave B had the freestyle cranked up. I just couldn't keep up today. I guess I was saving for the 2 x 100 fly. But Dave M beat me on those. I did however have a pretty good warm up. I think I won that. And some of my 50 easys were spectacular.

    SCY

    600 Warm up

    4 Rounds of:
    * 6 Rounds of:
    ** 100 free - 1:20 (1:15s w/ occasional 1:13s)
    ** 25 free - :30 (did stroke on the first 2 rounds)
    * 50 Easy - 2:00
    * 2 x 100 fly - 1:30
    * 50 Easy - 2:00
    On the last round, we made the 2 x 100 fly a 200 timed fly. It was my idea and a poor one at that. Made 2:46. Had Dave M beat through 175. He made a great surge on the last 25 and I didn't have enough to stay with him.

    10 x 50 Kick w/ fins - 1:00

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  7. 08.01.13 - Thursday workout

    by , August 1st, 2013 at 07:50 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger.

    SCY

    600 Warm up

    8 x 100 Up/Down Bk - 1:45 (:10)
    8 x 100 Up/Down Br - 1:45 (:10)
    50 Easy
    Roger pointed out that I'm not rotating my shoulders enough and getting my hand deep enough upon entry. Changed my stroke a little to compensate. I'm not any faster/slower doing this but I'm sore from using new muscle groups.

    8 x 100 Up/Down Kick - 1:45 (:05), base stroke fly. Start w/ 100 fly
    8 x 100 Up/Down IM - 1:30 (:05)
    50 Easy

    5 x 100 Up/Down Bk - 1:40 (:05)
    5 x 100 Up/Down Fly - 1:45 (:10)
    100 Easy

    200 Timed IM (2:42 - not that great for me. I was pretty sore and had no speed)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  8. 07.31.13 - Wednesday workout

    by , July 31st, 2013 at 03:50 PM (Pete's swim blog)
    Swam w/ Dave C. Dave usually swims next to us with a different group. Thunderstorms kept most swimmers away this morning, so he joined my workout. Its nice to have someone swimming w/ you. Solo stinks.

    SCY

    600 warm up

    6 x 50 - :45
    break
    9 x 100 - 1:15 (made 1:13s, 1:11 on the last one)
    50 Easy

    3 Rounds of: (Fly, bk, br by round)
    * 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
    50 easy
    I tried to keep my speed up since the intervals were generous. Went 1:20 for 100 fly, 1:25 for 100 bk and 1:20 for 100 br.

    10 Rounds of:
    * 100 Free - 1:15
    * 50 Kick - 1:15
    Made 1:05 on the last 2. Had to pretend Dave B was racing me to keep motivated. Somehow he beat me anyway.

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  9. 07/30/13 - Tuesday workout

    by , July 30th, 2013 at 06:46 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Lots of IM today. We adjusted the intervals so we could get a little rest. Still was tough.

    600 Warm up

    8 x 50 Pull - :50 2 easy/2 hard
    4 x 100 IM - 1:30
    4 x 75 Kick - 1:25 (br/bk/br)
    2 x 200 IM - 2:55
    4 x 75 Kick - 1:20 (fly/fr/br)
    1 x 400 IM - 5:40 (made 5:35)
    Rest & adjust intervals

    4 x 75 kick w/ fins - 1:20
    2 x 200 IM - 3:00
    4 x 75 kick w/ fins - 1:20
    4 x 100 IM - 1:30 (made 1:22-1:23 -> good because I wouldn't have made any on the original 1:20 interval)
    4 x 75 kick w/ fins - 1:20
    3:00 Rest
    400 IM Timed (5:25)
    100 Easy

    10 x 50 - :50 evens hard stroke, odds easy pull
    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  10. 07.29.13 - Monday workout

    by , July 29th, 2013 at 12:15 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Missed Saturday morning practice due to an ER visit w/ one of the orphans we are hosting. Got home @ 2:30 AM and decided getting back up at 4:30 wasn't going to work well. Sunday evening soccer was a little rougher than usual when a few high school players joined us. It was 9v9 so the running wasn't quite as much but when I did have to run it was much faster than I normally like to. My knees were in pretty bad shape this morning as a result. Not sure if I'll be able to play soccer much longer if this doesn't get any better.

    SCY

    600 Warm up

    6 x 100 up/down kick - 1:40 (:10) Start w/ 50 kick/50 free
    6 x 100 up/down fly - 1:30 (:05)
    100 easy
    Didn't do too bad on this. Finished the last kick (75k/25fr) on 1:28 so I started the fly up/down with 100 fly. Made 1:25-1:28 until I got down to 25fly/75fr. From there, I was able to recover some and build back up to 75fly/25fr.

    4 Rounds of:
    * 50 Easy pull - 1:00
    * 50 Hard pull - 1:00 (make :35)
    * 100 Easy pull - 1:30
    * 100 Hard pull - 1:30 (make 1:10)
    Rest
    200 timed pull (2:03 - no drag suit)
    100 Easy
    Made :29s and :59s-1:00s. Still wasn't enough to keep up w/ Dave. For the timed pull, I dropped the drag suit and was a good bit faster than usual.

    8 x 75 Br - 1:30
    Only made 7 of these. I cramped badly with 10 yards to go on #7. Limped back to the shallow end for #8 and stretched it out.

    6 Rounds of:
    * 100 Free - 1:30
    * 50 Kick - 1:00

    12 x 25 - :30 Down no breath, back easy

    100 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  11. 07.26.13 - Friday workout

    by , July 26th, 2013 at 09:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Had some good swims today. Felt sore at first but apparently I got over it.

    SCY

    600 Warm up

    8 x 200 Up/Down Kick - 3:30 (:10)
    2:00 Rest
    200 Timed Kick (IM - 3:15)
    100 Easy
    I'm pretty sure 3:15 is a personal best for IM kick.

    200 Free - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    2:00 Rest
    200 Timed Pull (2:05)
    Probably not my fastest pull but after all the fly, I'll take it.

    2 x 200 Free - 3:10
    2 x 200 IM - 3:10
    1 x 100 Kick - 3:10 (Br-3:01)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  12. 07.25.13 - Wednesday/Thursday workouts

    by , July 25th, 2013 at 06:33 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Carlile. Still shaking off a cold but feeling better this week.

    Yesterday:

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert Free->IM
    50 Easy

    8 x 100 Up/down Fly - 1:30 (:05), Start w/ 100 Fly
    8 x 100 Up/down kick - 1:30 (:05)
    50 Easy

    300 - 4:30 (1st 75 fly - 4:05)
    300 - 4:15 (1st 50 fly - 3:50)
    300 - 4:00 (1st 25 fly - 3:43)
    1:00 Rest
    300 - 3:45 (3:36)

    150 Various easy/cool down while helping Carlile w/ relay starts.

    (4050 Total)

    Today:

    SCY

    600 Warm up

    6 x 50 - :45

    3 Rounds of:
    * 4 x 25 - :30, IM Order
    * 3 x 100 - 1:15 (On last round, I did 1st 25 fly/bk/br)
    * 100 Relaxed pull
    * 100 Relaxed kick
    50 Easy

    8 x 100 Up/Down Kick - 1:45 (:10), base stroke fly, start w/ 100 fly
    50 Easy

    6 Rounds of:
    * 100 Free - 1:10 (1:05s, last one on 1:02)
    * 50 Kick - 1:10

    50 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  13. 07.23.13 - Tuesday workout

    by , July 23rd, 2013 at 06:10 PM (Pete's swim blog)
    Swam w/ Dave, Roger, Sam and Carlile. Short workout due to weather. Only got one hour in today.

    SCY

    400 Warm up

    3 Rounds of:
    * 2 Rounds of:
    ** 25 Kick - :30
    ** 50 Free - 1:00 Max 2 breaths per 25
    ** 75 Pull - 1:00
    ** 125 IM - 2:00 (did an extra fly on R1, bk on R2 and br on R3)
    * 1:00 Rest
    * 100 Br (1:23, 1:21, 1:20)
    50 Easy

    1000 Timed Pull, open turns @ 200s
    11:30 (2:19, 2:20, 2:18, 2:17, 2:16)

    50 Cool down

    (3400 Total)
    Categories
    Swim Workouts
  14. 07.22.13 - Monday Workout

    by , July 22nd, 2013 at 12:33 PM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Carlile. Cleared a bunch of small trees out of my back yard this weekend. That alone had me pretty sore but last night's pick-up soccer match left my knees in pretty bad shape. Normally, a summer evening match is warm enough for us to slow down a bit and take it a little easier. Last night, a light cool rain fell with temps in the high 70s to low 80s. Nobody needed water so we never took breaks and it seemed like we could run full speed whenever we wanted. My muscles weren't sore this morning but my joints took a beating. Fortunately, my back had no problems.

    SCY

    600 Warm up

    6 x 50 - :45
    1:30 Rest

    Timed 800, open turns @ 200s (2:25, 2:30, 2:30, 2:26)
    50 Easy
    Not terrible but I can go faster.

    4 rounds of:
    * 250 Kick - 5:00 (IM Order by round - this really hurt my knees. I used fins for round 2 & 4)
    * 6 x 50 - 1:00 (Odds stroke, IM Order by round, evens pull, #5 hard)

    6 x 50 Kick w/ fins - :50

    (4250 Total)
    Categories
    Swim Workouts
  15. 07.20.13 - Saturday workout

    by , July 21st, 2013 at 03:55 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Light showing at the Nat. I think a nearby sprint triathlon bled off most of the Saturday morning regulars. Probably a good thing since Brook had time to notice my left arm overreaches on backstroke. I don't think this is the total solution to my backstroke woes but every little bit helps.

    SCY

    500 Warm up

    200 Kick - 4:00 ish
    4 x 50 Br - 1:00 (Last one on :38)
    200 IM Drill - 3:30
    4 x 50 Bk - 1:00 (Last one on :40)
    200 IM - 3:00 (made 2:45)
    4 x 50 Fly - 1:00 (Last one on :34... and Dave still beat me)

    200 Pull
    8 x 125 - 1:45 (Most made 1:30, Dave and I raced the last one for a 1:20)
    4 x 50 Kick - 1:00

    200 Pull
    4 x 75 IM - 1:15
    4 x 75 IM - 1:20
    4 x 50 Kick - 1:00

    200 Pull
    8 x 25 Bk pull - :30
    4 x 50 Kick - 1:00

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  16. 07.19.13 - Friday workout - Spiders!

    by , July 19th, 2013 at 10:54 AM (Pete's swim blog)
    Swam w/ Dave. Ok... it was only one spider. But after a tough set of 75s and a hurried 5 seconds to get pull equipment on, the little guy hanging out on my paddle might as well have been a tarantula. After a quick panic, I splashed it off and finished my 200 pull making sure my flip turns were quick and snappy lest the spider attach itself to my foot. After the pull, the spider was nowhere to be seen. Good... let it infest someone else's equipment. After a few 25s, it came swimming back at me underwater! yikes! Somehow I managed to scoop it out of my lane with a paddle and flatten it with a pull buoy. I need a sign for my lane:



    SCY

    600 Warm up

    3 Rounds of:
    * 6 x 75 - 1:00
    * 200 Pull - 2:30 (2:20, 2:18, 2:15)
    * 6 x 25 - :30 (2 easy/2 hard, fly/bk/br)
    * 1:30 Rest
    50 Easy

    1000 Pull - 15:00, Open turns @ 100s. Substitute 25 pull with 25 kick if ahead of the 1:30 pace
    50 Easy

    6 x 50 Kick w/ fins - 1:00 down underwater sdk, back easy

    100 Cool down

    (4500 Total)

    Updated July 19th, 2013 at 11:00 AM by pmccoy

    Categories
    Swim Workouts
  17. 07.18.13 - Thursday workout

    by , July 18th, 2013 at 07:12 PM (Pete's swim blog)
    Swam w/ Dave, Carlile, Roger and Sam. I've been a little under the weather the last few days so a big fly day wasn't appealing. It's what I got though. Now, I've got the sniffles AND my shoulders hurt. Dave cruised through this while Roger and I were happy to get 5 seconds rest on the walls. But Dave isn't much of a kicker so I had my set at the end.

    SCY

    600 Warm up

    4 x 100 - 1:25 (1st 25 fly)
    4 x 100 - 1:30 (1st 50 fly)
    4 x 100 - 1:35 (1st 75 fly)
    4 x 100 fly - 1:40
    50 Easy

    4 x 75 Pull - 1:00 (used paddles + buoy)
    4 x 75 Pull - 1:05 (1st 25 fly - dropped paddles)
    4 x 75 Pull - 1:10 (1st 50 fly)
    4 x 75 fly - 1:15 (dropped buoy)
    50 Easy

    4 x 75 Kick - 1:15 (all br)
    4 x 75 Kick - 1:15 (1st 25 fly kick)
    4 x 75 Kick - 1:20 (1st 50 fly kick)
    4 x 75 fly kick - 1:25
    I'm not a great dolphin kicker so I was really happy to make these intervals. It was close though.

    100 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  18. 07.17.13 - Wednesday workout

    by , July 18th, 2013 at 07:02 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and Carlile. Carlile figured out the correct way to decode the set as it was on the sheet after we were half-way through it. So, it is half one way, half the other:

    SCY

    600 Warm up

    100 Kick - 2:00, 100 IM - 1:40, 100 Free - 1:20
    25 Fly - :30, 50 Pull - 1:00, 25 Fly - :30
    100 Kick - 1:55, 100 IM - 1:35, 100 Free - 1:15
    25 Bk- :30, 50 Pull - 1:00, 25 Bk - :30
    100 Kick - 1:50, 100 IM - 1:30, 100 Free - 1:10
    25 Br - :30, 50 Pull - 1:00, 25 Br - :30
    100 Kick - 1:45, 100 IM - 1:25, 100 Free - 1:05 (ouch!)
    25 Free - :30, 50 Pull - 1:00, 25 Free - :30
    200 Relaxed pull
    Made the last free on 1:08. Just wasn't feeling it after the IM. It was a little easier this way:

    2 Rounds of:
    * 100 - Round 1: IM @ 1:40, Round 2: Free @ 1:20
    * 25 Fly - :40, 50 Pull - :40, 25 Fly - :40
    * 100 - Round 1: IM @ 1:35, Round 2: Free @ 1:15
    * 25 Bk - :40, 50 Pull - :40, 25 Bk - :40
    * 100 - Round 1: IM @ 1:30, Round 2: Free @ 1:10
    * 25 Br - :40, 50 Pull - :40, 25 Br - :40
    * 100 - Round 1: IM @ 1:25, Round 2: Free @ 1:05
    * 25 Free - :40, 50 Pull - :40, 25 Free - :40
    * 200 Relaxed Pull
    Made 1:04 on the last free this time but it helps to have the free/pull/free recovery first.

    100 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  19. 07.16.13 - Tuesday workout

    by , July 16th, 2013 at 11:27 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Carlile and Roger. Felt tired and sore today. Not one of my better days.

    SCY

    700 Warm up

    600 swim - 9:00 (200 IM/200 Free/200 IM)
    300 - 5:15 (50 kick/50 swim)
    200 IM - 3:15
    100 Fly - 1:30
    100 Free - 1:30
    300 - 3:15 (100 IM/100 Free)
    6 x 100 Free - 1:15
    50 Easy
    The free on 1:15 hurt and pretty much wiped me out for the rest of the practice.

    400 Timed IM (5:45 - fly was useless and I ended up just cruising this)
    50 Easy

    4 x 50 - :45 (25 stroke/25 free - stroke = IM Order)
    4 x 50 - 1:00 (25 kick/25 free)
    4 x 50 - :45 (25 stroke/25 free - stroke = IM Order)
    4 x 50 - 1:00 (25 kick/25 free)
    4 x 50 - :45 (IM Order)

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  20. 07.15.13 - Monday workout... catching up on blogging

    by , July 15th, 2013 at 06:41 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Meredith and Carlile. Long swimming weekend. Thursday was our district dive meet. Since my daughter dives in the under 10 category, it wasn't too bad. We were done early and headed home before the older divers did their 3 meter competition. Friday and Saturday was the district swim meet. This wasn't so bad. It was held 50 miles away in Guntersville, AL. I got in about 4500 yards in the morning and then headed off w/ the kids for warmups. My younger son had a decent meet. He started off as a backstroker but seems to be embracing his breaststroker genes finally. He was just a couple seconds off state qualifying times (for breaststroke) and still has a year left in his age group. The highlight of his meet was that I brought my laptop to do work. He talked me into letting him play Starcraft II on it all weekend. My daughter had a tough meet. She dq'd the breaststroke (dolphin kicked too many times off the dive) and regressed on freestyle. I don't worry about it too much though. She's a natural diver and has a strong dolphin kick. She's almost always the first one to 12.5 yards. Once she gets a stronger stroke, she is going to be very competitive. My older son had a great meet in a slow pool. He dropped lots of time and has gone from the guy who is always last to somewhat competitive. What's more, he seems to want to swim w/ me in the winter and can't wait for next year to start.

    I tried to swim Saturday morning but the annual city meet was going on. Sunday I got away for a pick-up soccer match. Running didn't hurt nearly as bad as it did last week. Still need to watch my back pain a little though. Meredith joined us for an hour this morning and then did lifeguard duty. When my leg cramped up on the 400 IM kick, she did NOT jump in to rescue me. I had to one arm swim to the shallow end and save myself . Cramps were probably from dehydration and soccer last night.

    SCY

    600 Warm up

    6 x 50 - :45
    rest
    8 Rounds of:
    * 100 Pull - 1:10 (1:05s, raced Dave for a :58 on the last one)
    * 50 Kick - 1:10
    * 50 Pull - :50
    * 50 Kick - 1:10
    50 Easy

    400 IM Kick (only made 350 before cramping)

    6 Rounds of:
    * 100 Free - 1:30
    * 50 Kick - 1:00

    *** Out of time ***

    (4250 Total)
    Categories
    Swim Workouts
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