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Swim Workouts

  1. Thursday Workout

    by , August 11th, 2011 at 10:28 AM (Pete's swim blog)
    Workout hurt today. I'm slowly getting back into grinding out the yards. My IM's have improved significantly probably due to a better fly.

    SCY

    450 Warm up

    8 x 50 Pull - :50 Easy/Hard
    100 Stroke - 2:00
    8 x 50 Kick - :50
    100 Stroke - 2:00
    200 IM - 3:00
    50 Easy

    8 x 50 Pull - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    50 Easy

    8 x 50 Kick - :50 (did 25k/25stroke)
    100 Stroke - 2:00 (removed drag suit)
    200 IM - 3:00
    300 Free - 4:00
    1:00 Rest
    400 Free - 5:00 (4:55)

    200 Cool Down

    (4350 Total)
    Categories
    Swim Workouts
  2. Weather policy rant

    by , August 9th, 2011 at 09:55 AM (Pete's swim blog)
    Woke up to torrential rains, thunder and lighting this morning. Checked the weather radar and it was all moving off to the east fairly quickly. Figured there was a half chance the pool would open even if it was a few minutes late. Sure enough... 30 minute delay. While waiting around, a new storm formed that was passing about 20 miles south of us. Saw some lightning flashes and low distant rumble of thunder but suprisingly, they opened anyway. 5 minutes later, we were kicked out due to lightning. Apparently, the lifeguards weren't paying attention and finally saw it.

    I'm not ranting about the thunderstorms... we are thankful to not experience the droughts in the soutwest. It's the nonsensical weather policies the pool has in place. Technology is to the point where lighning strikes can be pinpointed and thier associated storms easily tracked. Yet lightning 40 miles away that would go unnoticed at noon shuts down the pool in the morning because it is still dark outside. Storms far off to the south and east shut the pool down (even when they are moving away from us) while storms to the north and west get dangerously close because the building blocks lifeguard's view. Enough ranting...

    SCY

    400 Warm up

    Kicked out due to lightning
    Categories
    Swim Workouts
  3. Tuesday workout

    by , August 2nd, 2011 at 09:17 AM (Pete's swim blog)
    Last day before Nationals. I actually kind of miss the 6000m workouts. I got used to it. I feel kind of lazy tapering. Slept poorly again. I'm too nervous/excited... not sure which. Headed to Auburn tomorrow. Hopefully all will go well.

    LCM

    600 Br/Free
    200 Pull
    200 Kick

    4 x 50 Dive/sprint - back easy

    (1200m total)
    Categories
    Swim Workouts
  4. Taper almost over

    by , August 1st, 2011 at 01:24 PM (Pete's swim blog)
    I'll splash around a bit tomorrow and maybe do some more practice dives. Nothing hard. I'm already having trouble sleeping. Usually that doesn't happen until the night before. Probably a good thing... I'll be so tired by the time Wednesday evening rolls around, I won't be able to avoid some deep sleep.

    LCM

    1000 Warm up

    3 x 100 down easy free/back build, fast, sprint br

    200 cool down

    Did a couple practice dives and called it a day.

    (1500m total)
    Categories
    Swim Workouts
  5. Saturday Workout

    by , July 30th, 2011 at 10:19 PM (Pete's swim blog)
    Worked on dives today. Getting better at surfacing and getting going quicker.

    LCM

    400 Free
    400 IM Kick down/Drill back
    200 Free
    4 x 100 Pull

    7 x 50 From dive - sprint 25/25 easy

    (1750m total)
    Categories
    Swim Workouts
  6. Friday workout

    by , July 29th, 2011 at 10:48 AM (Pete's swim blog)
    Easy day. Worked mostly on the dive at the end. I have trouble getting started once I surface. Did much better today and will work on it a bit tomorrow.

    LCM

    7 x 100 Mixed Free and breast warm up
    200 Pull Easy
    200 Kick
    200 Drill

    4 x 50 Build up
    2 x 25 sprint from dive

    175 Cool down

    (1725m Total)
    Categories
    Swim Workouts
  7. Thursday Workout

    by , July 28th, 2011 at 11:13 AM (Pete's swim blog)
    Tried out the new Yingfa which I really like. Good compression but doesn't cut any circulation. Kind of weird the way water beads off of it in the shower. Is it faster? Hard to tell. My seed time for Nationals is 3:05 based on my converted pb from Auburn in Feb. On the broken 200 today, my timer said I was taking 11 seconds instead of 10 at each wall so I'm maybe looking at 2:59. I've put a lot of time and effort into improving my breast stroke so it's hard to say it is all the suit. I'm sure it doesn't hurt though.

    LCM

    600 Warm up

    8 x 25 - :40 Easy/Hard
    4 x 25 Kick - :50 Easy/Hard
    8 x 25 - :40 Easy/Hard

    200 Br broken - :10 rest at each 50 (3:32)

    100 Cool down

    (1400m Total)
    Categories
    Swim Workouts
  8. Wednesday Workout

    by , July 27th, 2011 at 11:56 AM (Pete's swim blog)
    Felt sluggish early. Picked it up later. Found that I pull better breathing left than I do to the right. But I swim better breathing to the right. Not sure why that is. Perhaps a mystery to be solved after nationals.

    LCM

    200 Free
    200 IM
    200 Kick
    200 Pull
    200 IM
    200 Free
    Nothing hard... just warming up

    3 x 100 Kick
    4 x 50 Build

    3 x 100 Pull
    3 x 25 Sprint (Free 13.7, Br 16.3)

    175 Cool down

    2450 Total

    Updated July 27th, 2011 at 05:49 PM by pmccoy

    Categories
    Swim Workouts
  9. Tuesday workout

    by , July 26th, 2011 at 10:37 AM (Pete's swim blog)
    Swam a 1:09 100 today. No drag suit from a dive. Seems to be significant improvement over what I have been doing. Got a little sloppy on the way back. I think going under 1:05 is definitely possible for me. I'm seeded at 1:07.37. It would be nice to break that in practice.

    LCM

    500 Free
    400 IM Drill

    200 Kick
    200 Pull
    4 x 50 Build

    200 Pull
    200 Kick

    100 Free (1:09)

    300 Cool down

    (2500m Total)
    Categories
    Swim Workouts
  10. Back on the bike again.

    by , July 20th, 2011 at 10:43 AM (Pete's swim blog)
    Rode my bike some yesterday. I'd forgotten how much I enjoy it. Went out at mid-day in 93 degree heat. For some reason, I'm not bothered by the heat when I'm riding. Absolutely can't stand it when it is cold though. I put in 20 miles. Definitely not as strong as I used to be but it started coming back near the end of the ride. Biggest problem with cycling... I don't have anyone to ride with. It gets boring. There's a triathlon about a week after nationals. I'm pretty sure I'm going to do the whole thing... not just the swim this time.

    LCM

    300 Free
    200 Kick
    200 Pull
    300 Free

    3 x 200 Kick

    4 x 300
    Odds - Stroke/Free/Stroke
    Evens - Free/Stroke/Free

    3 x 200 Pull

    4 x 50 IM Order
    4 x 50 Kick
    4 x 50 Pull
    4 x 50 Choice stroke

    200 Cool Down

    (4400m Total)
    Categories
    Swim Workouts
  11. Tuesday workout

    by , July 19th, 2011 at 10:46 AM (Pete's swim blog)
    Found out today that the daughter of one of the guys I swim with (Roger) made the Olympic Trial cuts in the 100 Backstroke last weekend. Should be exciting to watch her next year. Three more non-taper days left.

    LCM

    200 Free
    200 Kick
    200 Free

    200 Rev. IM
    200 Kick
    200 IM

    2 x 200 Free
    4 x 100 Free down/Stroke Back
    4 x 100 Kick

    4 x 100 Pull
    4 x 100 Free Neg. Split
    200 Back
    200 Br.

    2 x 50 Kick Fly
    2 x 50 Kick Fly no board
    2 x 50 Fly drill
    2 x 50 Fly

    3 x 50 Fly/50Bk/50Br
    3 x 50 Free Smooth, Build, Sprint

    200 Cool down

    (4800m Total)

    Updated July 19th, 2011 at 02:04 PM by pmccoy

    Categories
    Swim Workouts
  12. Monday Workout

    by , July 18th, 2011 at 09:17 AM (Pete's swim blog)
    Gained a lot of weight over the weekend. Figured that might happen because I cut back on swimming Saturday and ate a lot. Going to try and ride some today to get it down again. Didn't help that we only swam 4000m today.

    LCM

    600 Warm up
    5 x 100 Odd Kick/Even Drill

    5 x 100 1, 3, 5 Free; 2 - Br; 4 - Bk
    4 x 50 Fly drill

    5 x 100 Pull
    4 x 50 Choice stroke Build

    6 x 100 Odd Kick/Even Drill

    6 x 100 Free (1-3, 4-6 Descend)

    200 Cool Down

    (Total 3900m)
    Categories
    Swim Workouts
  13. Open Water 400

    by , July 16th, 2011 at 08:49 PM (Pete's swim blog)
    Did the swim for a triathlon team this morning. It was just a 400m swim in open water on the Tennessee river. We had a lot of storms last night so the air was cooler and less muggy that it has been in a while. I wore my speedo aquablade jammer w/ the provided yellow swim cap. Broke in a new set of goggles hoping the anti-fog will last through Nationals. It was nice to drop the drag suit for a change. Didn't bother shaving... I'll do that in a couple weeks.

    I put in a time of 5:30 for my seeding. I don't like to be first but I didn't want to end up in the middle of the pack. They seeded me 22nd. Swimmers left every 5 seconds in order that they were seeded. I started wondering if I'd get blown away because pretty much everyone ahead of me looked to be in very good shape. We started from the beach and swam out 200m along a rope w/ bouys and back. After that, we had to run about 150m to the transition area. A decent breeze out of the southeast created some small waves but it wasn't too bad. I only passed a couple people up to the end bouy. Figured that would be the case. The surprise was on the way back I was passing groups of 3-5 swimmers. Ended up coming out third. Swim plus run was 6:00 flat. Next closest to me was 40 seconds back.

    Our team did great. We were second place overall and lost to a team of high school and college kids. All of us were over 40. I beat their swimmer but their cyclist and runner were amazing. Had lots of fun and look forward to more of it.
    Categories
    Swim Workouts
  14. Friday workout

    by , July 15th, 2011 at 10:04 AM (Pete's swim blog)
    Felt much better today. Not nearly as sore as I've been over the last couple days. The 200 br was encouraging. I think I have a shot a breaking 3:00. Tomorrow, I'm swimming a 400 for a triathlon team so the shorter distance today should help out some with that.


    LCM

    4 x 200 Free (Breathe 3, Left, Right, 3)
    100 Easy
    4 x 50 Free Build

    200 Stroke
    100 Kick
    200 Stroke (Br 3:30)
    100 Kick
    200 Stroke (Br 3:20)
    8 x 50 Free Down/Build stroke back

    4 x 200 Pull - 3:00

    3 Times through
    * 3 x 50 IM Order
    * 100 Free negative split
    * 3 x 50 Stroke descend

    200 IM Cool down

    (4500m Total)
    Categories
    Swim Workouts
  15. Backing off the distance some

    by , July 14th, 2011 at 09:46 AM (Pete's swim blog)
    Felt pretty bad today. Never really got going until the 400 pulls at the end. We did a little more that I expected today but it is down from the 6K I've been doing. Hopefully, I'll feel a little better tomorrow.

    LCM

    700 Warm up

    400 IM Drill down/Free back
    300 Pull
    200 Kick
    100 Free

    200 Kick
    100 Free
    400 Back
    100 Free
    200 Kick

    100 Kick
    200 Free
    4 x 100 Breast
    200 Free
    100 Kick

    400 Pull
    8 x 50 Fly (I did Breast Stroke w/ paddles)
    400 Pull

    4 x 50 Stroke Build, turn off wall hard

    200 Cool down

    (5300m Total)
    Categories
    Swim Workouts
  16. Time to cut back?

    by , July 13th, 2011 at 10:27 AM (Pete's swim blog)
    Coach told me to cut back on the distance today. Its still three weeks from Nationals so I'm not ready to taper yet. For the last 2-3 weeks, I've been doing 6000m 6 days a week. I ramped up slowly and have been careful about injuries. I think I can keep it up but I have my own concerns about pushing too much. Every morning, it takes 1000m to wear off the soreness from the previous day. Then, I lay another layer of soreness on top of that. I'm inclined to listen to my coach and back off to 4500-5000/day. Saturday, I'm swimming an open water 400 on a triathlon team and I'll take Sunday off.

    My biggest concern about cutting back is my weight. I've worked hard to get down to 180 lbs. The problem is that I don't diet, I just up the exercise level. Maybe I can jog or cycle in the evenings to compensate some.

    LCM

    4 x 300 Swim/Kick/Stroke (reverse IM Order)
    100 Easy

    3 x 400 Pull

    300 Free down/IM order back
    50 Stroke
    300 Free down/IM order back
    2 x 50 Stroke
    300 Free down/IM order back
    3 x 50 Stroke

    3 Times through
    * 50 Kick Hard
    * 200 (50K/100Free/50K)
    * 50 Kick Hard
    100 Easy

    3 x 100 Choice stroke - 3:00 Sprint
    I did breast (1:37 w/ Dive, 1:37 w/ push, 1:34 w/ push and draft)
    100 Easy

    800 IM Easy
    100 Cool down

    (6000m Total)
    Categories
    Swim Workouts
  17. Monday Workout

    by , July 11th, 2011 at 09:52 AM (Pete's swim blog)
    Felt awful this morning. Out of breath and sluggish. Kind of shook it off after a couple thousand meters and felt fine the rest of the way through.

    LCM

    200 Free
    200 Kick
    200 Free

    200 Drill
    200 Free
    200 Drill

    4 x 100 Breast down/Free back
    4 x 100 Kick
    4 x 100 Back down/Free back
    4 x 100 Pull
    4 x 100 Free down/Fly back
    100 Easy

    3 x 200 Free Descend
    3 x 200 Kick Descend
    3 x 200 Pull Descend

    400 IM
    100 Easy
    300 Breast w/ paddles
    200 IM Easy cool down

    (6050m Total)
    Categories
    Swim Workouts
  18. Friday workout

    by , July 8th, 2011 at 02:29 PM (Pete's swim blog)
    The team practiced in Madison since we knew it would be short course. I went ahead and swam at the nat since I was giving blood today. That gave me a little more time in the water. Nat closed for city meet tomorrow so we will be swimming up on Monte Sano mountain. Kind of a long drive but it should be interesting to be outdoors for a change.

    SCY

    400 Free
    8 x 100 Odds Kick down/Drill back; Evens Drill down/swim back

    4 Times through
    * 100 Kick w/ board
    * 100 Kick no board
    * 100 Swim w/ fins (my fins are falling apart so I did pull)
    100 Easy

    4 Times through
    * 100 IM
    * 100 Stroke - Drill down/swim back
    * 100 Free
    100 Easy

    100 Pull
    4 x 50 IM Order
    200 Pull
    4 x 50 IM Order
    300 Pull
    4 x 50 IM Order

    50 Fly
    100 Free
    2 x 50 Fly Easy/Fast
    50 Back
    200 Free
    2 x 50 Back Easy/Fast
    50 Breast
    300 Free
    2 x 50 Breast Easy/Fast

    5 x 100 50 Free Easy/50 Breast Fast

    300 Cool down

    (6850 Total)
    Categories
    Swim Workouts
  19. Short scy day

    by , July 7th, 2011 at 10:07 AM (Pete's swim blog)
    City meet has taken over. Short workout. Feels like I got a big rest today. Will probably try to swim some tonight or do some running. I miss long course. Should get that back on Monday.

    SCY

    300 Free
    200 Breast
    300 Free
    200 Back

    100 Free
    4 x 50 Fly - 1:00 Drill down/Swim back

    100 Free
    4 x 75 Fly Kick/Drill/Swim
    200 Free
    4 x 50 Back
    300 Free
    4 x 50 Breast

    200 Kick w/ Fins
    4 x 25 sprint w/Fins
    200 Kick w/ Fins - no board
    4 x 25 sprint w/Fins
    200 Kick w/ Fins
    4 x 25 sprint w/Fins

    200 Pull Breathe Left
    200 Neg Split
    200 Pull Breathe Right
    2 x 100 Neg. Split
    200 Pull Breathe every 3/5/3/5/3/5/3/7
    8 x 25 - 1:00 Sprint choice from dive

    200 IM Easy Cool down

    (4900 Total)
    Categories
    Swim Workouts
  20. Wednesday Workout

    by , July 6th, 2011 at 10:58 AM (Pete's swim blog)
    Next couple days are up in the air since the Huntsville city meet is taking place. Brings back lots of memories. I think they are going to let the Masters in early before the city meet starts. Other swim teams appear to have been kicked out.

    LCM

    400 Free
    100 Kick
    200 IM
    100 Kick
    400 Pull

    400 Free
    200 Kick down/Free back
    200 Kick w/ Fins
    4 x 50 Kick w/Fins
    100 Easy

    400 Choice Stroke down/Free back
    400 Drill down/Free back fast
    4 x 100 Pull
    4 x 50 Free
    8 x 50 IM Order
    100 Easy

    3 x 200 (Stroke/100 Free/Stroke)
    100 Easy

    4 x 50 IM - 1:00
    4 x 50 Kick - 1:15
    4 x 50 IM - 1:00
    4 x 50 IM - 1:00 Substitute one stroke w/ Kick

    200 IM Easy cool down

    (5900m Total)
    Categories
    Swim Workouts