View RSS Feed

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. 10.20.11 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
  2. 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
  3. 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
  4. 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
  5. 10.15.11 Saturday workout

    by , October 15th, 2011 at 11:12 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Bob, Andrew and Mary. Pool about 82. No drag suit. Brook coached.

    Brook noted that I don't point my toes. I've been working on this but apparently not hard enough.

    SCY

    500 Warm up

    200 IM Kick no fins
    200 IM Drill down/ swim back
    200 IM

    5 x 100 - 1:30 (Breathe Right, Left, every 3, Left, Right)

    3 times through (stroke in IM order)
    * 200 Kick w/ fins
    * 100 fr ~ 1:20
    * 200 free down/stroke back ~ 3:00
    * 100 fr ~ 1:20
    * 200 Pull ~ 3:00

    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back

    400 Easy IM cool down

    (4750 Total)
    Categories
    Uncategorized
  6. 10.14.11 Friday workout

    by , October 14th, 2011 at 10:27 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Kent showed up late and swam in our lane. Pool temp @ 85. No drag suit.

    SCY

    500 Warm up

    My Set
    2 x 150 IM - 2:15 (75 Fly, 50 Bk, 25 Br)
    50 Pull - :45
    2 x 150 IM - 2:15 (25 Fly, 75 Bk, 50 Br)
    50 Pull - :45
    2 x 150 IM - 2:15 (50 Fly, 25 Bk, 75 Br)

    "Borrowed" this set from here: http://forums.usms.org/blog.php?b=18229. Repackaged it to fit into a 1000 in 15:00 format. Struggled through it but made them all.

    Dave B's Set
    100 Fr - 1:30
    100 IM/100 Fr - 3:00
    100 IM/100 Fr/100 IM - 4:30
    100 Fr/100 IM/100 Fr/100 IM - 6:00

    Some good recovery.

    Dave M's Set
    4 x 100 - 1:15 Descend (1:12, 1:12, 1:10, 1:07)
    100 Kick - 2:30
    5 x 100 - 1:30 Convert free to stroke

    Following Kent and Roger, the descent was no problem. Converted free to breast. Think my 100 br was around 1:23.

    Kent's Hypoxic Set
    500 fr - Start w/ 1 breath per stroke and subtract a breath per stroke every lap until failure. Start over from 1 breath per stroke after failure. Went 7, 6, 7.
    1:00 Rest
    2 x 50 - :45 (3 x br pull out on each wall)
    2 x 50 - :45 (no breath down/2 breaths back)
    2 x 50 - :45 (Fly 3 down, 1 up)
    2 x 50 - :50 (breathe every 4)
    2 x 50 - :50 (back stroke down, sdk on back)

    The hard part of this is that if you were breathing every 6 and took 3 strokes into the wall, you had to take 3 strokes out of the wall before breathing again. Kent made it through 13 but he's in high school. Everyone else was in the 6-8 range. We each chose two 50s with some sort of breath control. After the first 2 50s, I couldn't stick with it. 45 seconds just isn't enough time for me to finish and recover some breath.

    200 cool down

    (4700 total)
    Categories
    Uncategorized
  7. 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
  8. 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
  9. 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
  10. 10.10.11 Monday workout - lots of fly

    by , October 10th, 2011 at 10:23 AM (Pete's swim blog)
    We were short players this weekend so we did 4 v 4 soccer w/ a smaller field and tiny goals... no subs. Solid 90 minutes of sprinting.

    Thought the pool was going to be closed for Colombus day. I'd planned to take it easy this morning. After a few emails, we figured out that the pool was in fact open and so I drug myself out of bed for what I thought would be one of Roger's power hour workouts. A power hour would have been preferable to the next workout on the sheet. The pace isn't bad but the fly piles up after a few hundred yards. I made it so I was happy about that.

    Swam w/ Roger next to Dave and Dave. No drag suit. Water up to a comfortable 84 where they promise it will stay... right.

    SCY

    500 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 - 1:40 fly
    50 Easy

    I did the free up front with Roger starting 10 seconds back and doing the fly up front. Made it through 1200 yds before really giving out. Took 15 sec. off and followed Roger through the 4 x 100 fly. The extra 15 plus Roger's draft made a huge difference and I was able to finish.

    As if we hadn't done enough fly already...

    4 x 75 - 1:00 Pull
    4 x 75 - 1:05 1st 25 fly
    4 x 75 - 1:10 1st 50 fly
    4 x 75 - 1:15 fly

    Followed Roger on all of these and made them with no trouble.

    4 x 75 Kick - 1:15
    4 x 75 Kick - 1:15 at least 25 kick fly
    4 x 75 Kick - 1:20 at least 50 kick fly
    4 x 75 Kick - 1:25 at least 75 kick fly

    Made the first two sets of 75 kick but my fly kick is a liability and the third set got to me. After missing a split, I went back to 25 fly/50 br kick to catch up. Did the last set of 75s 50 fly/25 br kick with the last one being all fly.

    200 cool down

    (4750 total)

    Updated October 10th, 2011 at 12:54 PM by pmccoy

    Categories
    Uncategorized
  11. 10.8.2011 Stuff

    by , October 9th, 2011 at 03:52 AM (Pete's swim blog)
    Swam w/ Dave, Bob and George at HSA. Near end was cool, far end had heater jets going full blast. The warm/cold cycling was miserable after a while. No drag suit.

    After swimming, I coached my 5 yr old's last soccer game for the season. Hate to see this end as I've thoroughly enjoyed the U6 age division. We got a raw deal in the draft and were blown out by teams at the beginning of the year. By the end, they had all become more aggressive and played the better teams in the area very close despite having a pretty big talent gap. From there, I headed off to referee a U14 boys game and then coached my older son's U14 game. His ended in a 1-1 draw which was very good considering the circumstances. His team is one of the better ones I've had and should do well as tournaments start up at the end of the month. The rest of the afternoon was spent on my sons lego robotics team which mostly means that the guys come over to watch college football while the kids play with legos. Unfortunately, I soon realized they needed a little more supervision that I wanted to give after spending 5 hours in the sun. Full day but definitely a lot of fun watching the kids play.

    SCY

    Warm up
    4 x 200 IM (Reverse order, Fly legs - drill, swim)

    4 x 100 Kick w/ fins
    400 Free - 6:00 (5:00)
    4 x 100 IM - 1:40
    400 Free - 6:00 (4:55)
    4 x 100 Kick down/ swim back w/ fins

    8 x 200 Free - 3:00, Odds pull (2:25-2:30)

    8 x 50 fly/free - :55
    2 x 100 back - 1:40 (1:30s)
    200 br - 3:30 (3:00)
    8 x 25 - :25 (17.5ish)

    200 Cool down

    (5400 total)
    Categories
    Uncategorized
  12. 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
  13. 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
  14. 10-05-11 Wednesday workout

    by , October 5th, 2011 at 11:28 AM (Pete's swim blog)
    Swam w/ Kent next to Roger, Dave and Dave. Pool warming but still around 81. No drag suit.

    SCY
    450 Warm up

    6 Times through
    * 125 fr - 1:30
    * 75 fl/bk/br - 1:30
    50 Easy

    125s weren't so bad but the last thing I wanted to do after a fast 125 was fly. Kent led the lane and did 125 fr/100 IM. When he started at the opposite end, I started 5 seconds early to keep him from running me over which really was not much of an issue.

    3 Times through
    * 100 fr - 1:30
    * 100 fly - 1:30
    * 100 fr - 1:30
    * 100 kick - 1:30
    50 Easy

    Not too bad but I struggle with the 100 fly. I actually swam 100 br kick (1:25-1:27) faster than I did 100 fly (1:26-1:29). Kent did 6 x 100 fr/125 fly and struggled at times which ended up mixing up our send-offs some. It all worked out in the end.

    200 IM/200 Free - 6:00
    250 IM/150 Free - 6:00 (Added 50 br)
    300 IM/100 Free - 6:00 (Added 50 bk/50 br)
    400 IM - 6:00 (5:45)

    My plan was to swap 100 free for 50 bk and 50 br on # 2 and then swim the last two as full 400 IMs. On the first one I came in around 5:40 and realized I wasn't going to have enough rest to maintain my original plan so I just added 50 stroke at a time. 5:45 wasn't too bad considering how tired I was after the previous 1200 yards. My splits were fly/back - 3:05, br - 1:27, fr - 1:13. Still have a big negative spit on my IM (-:20) most of which is my horrid back stroke.

    200 Cool down

    (4750 total)
    Categories
    Uncategorized
  15. Tuesday workout

    by , October 4th, 2011 at 11:49 AM (Pete's swim blog)
    Swam in my own lane next to Dave and Dave. Pool temp still @ 80. No drag suit.

    Boiler being broken was just a rumor. Pool was cooled for a swim meet and is expected to get back to the mid-upper 80s again. Pool manager says he will keep it at 84 but that never really happens. Pain today was rough. Can't really blame the "soccer injury" for this one. I think I'm just sore from the 700 pull yesterday. I think I held 1:10-1:12 on that which is probably a bit more than my shoulders are used to. Kind of took it easy today. Made some moderate effort on the 400 IM and some of the 50s at the end. Speed was good but I felt lots of soreness all the way through it.

    SCY

    500 Warm up

    400 fr - 6:00
    300 - 5:15 (3 x 50 stroke/50 kick)
    200 IM - 3:15 (100 IM/100fr)
    100 Fly - 1:30
    100 Free - 1:30
    200 IM - 3:15 (100 IM/100fr)
    300 - 5:15 (3 x 50 stroke/50 kick)
    400 IM Timed (5:38)

    100 Easy

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

    150 Cool down

    (3750 total)
    Categories
    Uncategorized
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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