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. Thursday Power hour

    by , September 22nd, 2011 at 09:10 AM (Pete's swim blog)
    Led lane w/ Roger. Swam next to Dave B and Dave M. No drag suit. Water temp ~85.

    First 500 was fairly effortless. Very surprised to do a 6:04. Figured I was around 6:15-6:20. Second 500 was harder but still a bit faster. Sprint stroke became very difficult after the second 500. The problem with pull/kick is my transition. On the second 100, I didn't get my right paddle on very well and it fell off. Eventually caught back up to the 1:30 pace but it took a lot of effort. Only kicked breast stroke. Arms were shot for the last set. The easy 200 was nice. By the time the last IM came around, I had recovered a little bit.

    My 5 year old son came in my office yesterday asking for a screwdriver. "What for?", I asked. "I'm taking apart my race car. I want to see how it works." I didn't think he would get very far so I handed it to him and planned to check up on him in a few minutes. About 15 minutes later I came in his room to find a completely dismantled race car. He was studying all the parts and looked almost as if he actually understood what each component did. I said, "Either put it back toghether when your are done or throw it away." 15 mintues later it was reassembled and functional. I told my wife and we have since moved all important electronic devices out of his reach.

    SCY

    400 Warm up

    500 fr - 7:00 (6:04)
    6 x 50 - :50 sprint stroke (IM Order) down, easy free back
    500 fr - 6:30 (6:03)
    12 x 50 - :50 sprint stroke (IM Order) down, easy free back
    100 br - 1:30 (1:23)

    10 x 100 - 1:30 50 Pull/50 Kick

    200 IM - 3:00 Hard (2:50)
    200 Fr - 3:00 Easy
    200 IM - 3:00 Hard (2:50)
    200 Fr - 3:00 Easy
    200 IM - 3:00 Hard (2:41)

    200 Cool down

    (4600 Total)
    Categories
    Uncategorized
  2. Wednesday Workout

    by , September 21st, 2011 at 09:14 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
  3. Tuesday Power Hour

    by , September 20th, 2011 at 09:05 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
  4. Monday Workout

    by , September 19th, 2011 at 08:37 AM (Pete's swim blog)
    Guest swimmer Phil from California joined Dave, Dave and myself this morning. Phil is very fast! Pool temp up to 86 (no surprises there). No drag suit - guess I need to get around to ordering a new one.

    Only made one of the fly no breathers (last one). The second set of no breathers is supposed to alternate free with fly no breath. It was hard enough making them free. My 400 pull wasn't too bad but I can do that without paddles.

    SCY

    500 Warm up

    5 x 300 - 4:30 descend (4:00, 3:55, 3:45, 3:42, 3:30)
    100 Easy

    6 Times through
    * 50 Fr - :50
    * 25 Fl - :20 (No breath)
    * 50 Fr - :50
    50 Easy

    6 Times through
    * 50 K/Fr - :50 (Odds Kick Free, Evens Kick Fly)
    * 25 Fr - :20 (No breath)
    * 50 K/Fr - :50 (Odds Kick Free, Evens Kick Fly)
    50 Easy

    400 Pull Timed (4:40)

    100 Cool down

    (4200 Total)
    Categories
    Uncategorized
  5. Saturday Workout

    by , September 17th, 2011 at 11:44 AM (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
  6. Friday workout

    by , September 16th, 2011 at 09:13 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
  7. Thursday power hour - 1000 IM and other stuff

    by , September 15th, 2011 at 09:24 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
  8. IM/Kick day

    by , September 14th, 2011 at 09:04 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
  9. Great Tuesday Workout

    by , September 13th, 2011 at 09:22 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
  10. Monday Power Hour

    by , September 12th, 2011 at 08:43 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
  11. Saturday Workout

    by , September 10th, 2011 at 09:33 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
  12. Lazy Power Hour Friday

    by , September 9th, 2011 at 12:58 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
  13. Thursday workout

    by , September 8th, 2011 at 08:38 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
  14. Wednesday Power Hour

    by , September 7th, 2011 at 09:44 AM (Pete's swim blog)
    Hope the workout formatting makes sense. No drag suit today. Pool was unusually cool (82-83)... felt good. Hopefully they will keep it that way all fall/winter.

    Round 1 - Nothing unusual. Made all the splits easily. Probably should have worn the drag suit for this round.

    Round 2 - Followed Dave B for this round. Kick -> Fly wasn't bad. Forgot I was supposed to convert Br -> Free for the last half of the round. Remembered at the 1:20 interval. By then Dave B had gotten us about 20 seconds ahead of the interval. Finished really early.

    Round 3 - Less crowded so we split into our own lanes. Purpose was to swim IM until we couldn't make the split and the pull after that. Good idea in theory but the IM to Pull transition took too long and I never got my paddles on securely. Lost my paddle half way through the 1:10. Should have just done Fr. instead of pull... probably would have made it.

    Round 4 - On this one, we were supposed to Kick until we can't make it and then swim stroke until we can't make it and then swim free. Kicked br down to 1:30's. Kind of suprised I was still doing 1:30's after 400 yds but I was still making 1:27 to 1:28. Back stroke didn't go so well. Did that on a 1:28 and was 3 seconds behind for the 1:20. Then, my brain completely misfired and I missed a wall on a flip turn. Not just a "slowly back your toes into a weak push-off" miss. This was a total wiff. It was so bad I could only laugh at myself. Took the opportunity to empty my goggles and set out to catch up for the final interval. Didn't even do an open turn to start the 1:15. Based upon everyone else's push off, I needed to do a couple of 1:07's back to back to make it. Checked the clock before the last 100. Only had 1:05 to make it. Did what I could but ended up 3 seconds short.

    SCY

    300 Warm up

    Int....Clock...Round 1....Round 2....Round 3....Round 4
    1:50...:00.....100Bk......100K.......100IM......10 0K (Br)
    1:45...:50.....75Bk/25Br..75K/25Fl...100IM......100K (Br)
    1:40...:35.....50Bk/50Br..50K/50Fl...100IM......100K (Br)
    1:35...:15.....25Bk/75Br..25K/75Fl...100IM......100K (Br)
    1:30...:50.....100Br......100Fl......100IM......10 0K (Br)
    1:30...:20.....100Fr......100Br......100IM......10 0K (Br)
    1:25...:50.....100Fr......75Br/25Fr..100IM......100Bk
    1:20...:15.....100Fr......50Br/50Fr..100IM......100Fr
    1:15...:35.....100Fr......25Br/75Fr..100Pull....100Fr
    1:10...:50.....100Fr......100Fr......100Pull....10 0Fr

    1:00 Break after Round 2
    50 Easy after Round 3

    200 Cool down

    (4550 Total)

    Updated September 7th, 2011 at 02:03 PM by pmccoy

    Categories
    Swim Workouts
  15. Tuesday workout

    by , September 6th, 2011 at 08:53 AM (Pete's swim blog)
    Lots of rain last night. We need it but Texas needs it more. Feels like fall already and that's a bit too soon for me. Dave M was killing us on the 1800 yard set today. He kept cruising off and just leaving me in his dust. Dave is faster than me but not that much faster. I kept looking for something I was doing wrong and finally accepted that I was having a bad day. My times were a little off but they weren't that bad. Dave B and I decided to drop our drag suits for the 100s on 1:10. When Dave M didn't do the same, we got suspicious and sure enough, Dave had dropped his a long time ago. Just goes to show why you don't judge your performance by others.

    SCY

    400 Warm Up

    200 IM - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM - 3:00
    100 fr/25 k/75 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/100 k - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/25 k/75 fr - 3:00
    200 IM - 3:00

    100 Easy

    5 Times through
    * 100 - 1:10 (Made 1:07, 1:06, 1:05, 1:05, 1:04)
    * 50 Easy - 1:10

    150 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  16. TS Lee Workout

    by , September 5th, 2011 at 10:00 AM (Pete's swim blog)
    I'm not sure if it is a tropical storm anymore and we are so far north, there are hardly any winds from this system but there is plenty of rain. The big trick was finding a pool open early on labor day morning. We ended up at a community 25 yd pool which was pretty nice. No lane ropes but there were at least lane markings. Since there was nothing to buffer the waves, I went without a drag suit. About half way through some joggers ran by and stared at us like we were nuts. Really!!? At least we intended to get wet. Got a good hour and a half in.

    SCY

    400 Warm up

    2 times through:
    * 25 bk/75 fr - 1:40
    * 25 bk/75 fr - 1:35
    * 25 bk/75 fr - 1:30
    * 25 bk/75 fr - 1:25
    * 25 bk/75 fr - 1:20

    25 Easy

    1000 Relay (Target 9:00; we did 10:12 to 10:20) Just to choppy to make any really fast times. 3 teams of 2 (everyone did 500 yds).

    25 Easy

    4 times through
    * 100 - 1:10
    * 50 - 1:10
    2 x 100 - 1:10

    10 Minutes easy Fly down/bk kick back (I did 550 yds)

    10 x 100 - 1:30 (25 fly/75 free)

    (4300 Total)
    Categories
    Swim Workouts
  17. HSA Saturday

    by , September 3rd, 2011 at 09:53 AM (Pete's swim blog)
    Swam with George and Billy at HSA today. Both pushed me really hard and eventually, I had to drop my drag suit to keep up (they weren't wearing one). Fun day... lots of yardage.

    SCY

    300 Free
    300 Br down/fr back
    300 Bk down/fr back
    300 Fl drill down/fr back

    200 Kick (w/fins)
    8 x 25 IM Order - :30
    200 Kick (w/fins)
    8 x 50 IM down/fr back - :50
    200 Kick
    8 x 75 - odds IM/evens fr
    200 Kick

    8 x 100 Fr - 1:25 (made 1:15s)
    300 Pull (dropped drag suit)
    8 x 50 Fr - :45 (made :32-:34)
    300 Pull
    8 x 25 Fr - :25
    300 Pull

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  18. Friday Power Hour

    by , September 2nd, 2011 at 09:21 AM (Pete's swim blog)
    Good workout. Made the first 1000 with a drag suit. Took it off for the rest. 625 fly is good for me but I came in with a few seconds to spare. Should have gone 100 fly on the last 100. Wanted to break 2:50 on the last 200 br but I was pretty happy just to keep it all under 3:00.

    SCY

    400 Warm up

    2 x 75 - 1:10 Fly/Free/Free
    2 x 75 - 1:05 Free
    2 x 75 - 1:10 Back/Free/Back
    2 x 75 - 1:05
    2 x 75 - 1:10 Br/Free/Br
    2 x 75 - 1:10
    100 IM - 1:30

    5 x 200 - 3:00
    Odds - Hard Stroke (I did br - 2:55, 2:51, 2:52)
    Evens - Easy Free

    50 Easy

    1000 - 15:00
    Maximize fly - Open turns every 100. If ahead of 1:30 pace, substitute 25 free w/ 25 fly.
    I did 625 fly (50, 50, 75, 75, 75, 50, 50, 50, 75, 75)

    5 x 200 - 3:00 Descend
    I did IMs w/ a 200 free in the middle
    3:00, 2:55, 2:30 (Free), 2:50, 2:45

    200 Cool Down

    (4650 Total)

    Updated September 2nd, 2011 at 04:04 PM by pmccoy

    Categories
    Swim Workouts
  19. Thursday Workout

    by , September 1st, 2011 at 09:15 AM (Pete's swim blog)
    Felt pretty good on the first 200 Free so I shot for 2:30s the rest of the way. Felt good on the second one so I decided to descend them. Was a bit suprised to go 2:21 at the end with a drag suit on and being so tired but I had Dave pacing me one lane over.

    SCY

    500 Warm up

    8 x 50 - 1:00
    1-4 Descend Fly
    5-8 Descend Back

    5 x 200 - 3:00
    Odds - 1st 50 Stroke
    Evens - 1st 50 Kick

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

    50 Easy

    5 x 200 - 2:45 (2:35, 2:31, 2:28, 2:26, 2:21)

    8 x 50 - 1:00
    1-4 Descend Breast
    5-8 Descend Free

    200 Cool Down

    (3950 Total)
    Categories
    Swim Workouts
  20. Wednesday Power Hour

    by , August 31st, 2011 at 09:14 AM (Pete's swim blog)
    First half wasn't as bad as it looked. I dropped the drag suit after #2 and made 1:15s. Held that through #4 and made the last 100 (50 fly/50 free) on 1:20. Technically, the first set isn't exactly a half hour. You have to go with a 50 second rest in between iterations to make the math come out right. It was just easier to watch the clock by going with a 1:00 rest.

    The kick set was miseable. 1st pull I did on 2:14 but I couldn't sustain 200 breast stroke kick because of my knee. 2nd pull my paddles came apart and eventually I had to ditch them after I missed the first 100 yards. Decided to pull 150 and kick 150 (50 fl/50 bk/ 50 fr). On #3 - #5 I pulled 250 and kicked 150. Made the split but was upset w/ my paddles.

    SCY
    450 Warm up

    4 times through:
    * 5 x 100 - 1:20
    * 1:00 Rest
    #1 - 1st 25 of 1st 100 Fly
    #2 - 1st 25 of 1st, 3rd and 5th 100 Fly
    #3 - 1st 25 of each 100 Fly
    #4 - 1st 25 of each 100 Fly, 50 Fly for at least one 100

    50 Easy

    5 x 400 - 6:00 200 Pull/200 Kick

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts