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Swim Workouts

  1. Saturday Workout

    by , July 2nd, 2011 at 10:10 AM (Pete's swim blog)
    Nasty crick in my neck just wouldn't go away. Things went slow today but I got though another 6000+ meters. I'm over 36000 for the week which is likely the most I've ever done in a week before. Might do a little more tomorrow but it won't be much. Pool is open for swim teams on Monday so I'll sneak in with the Madison swimmers to keep the distance up.

    LCM

    200 Free
    200 Drill
    100 Br Pull

    200 Free
    100 Kick
    200 Drill
    200 Free

    200 Free
    400 Kick down/Drill Back
    200 Breast
    400 Kick w/ Fins
    200 Back
    400 Pull
    200 Fly down/Drill back

    4 x 50 Free - 1:30 Hard
    4 x 100 Free - 2:15 Hard
    4 x 50 IM - 1:30 Hard
    200 Easy

    8 x 50 Kick easy/Hard
    100 Pull Free
    100 Pull Breast
    100 Pull Free
    100 Pull Breast

    3 x 100 Choice sprint - 3:00 (Free 1:19/Br 1:37/Free 1:17)
    200 Easy
    4 Times through
    * 50 Kick - 1:00
    * 100 Easy - 2:00

    2 x 50 (25 Sprint/25 Easy)

    100 Cool down

    (6300m Total)
    Categories
    Swim Workouts
  2. Friday workout

    by , July 1st, 2011 at 08:57 AM (Pete's swim blog)
    I'm adapting to the extra distance. Trying to make sure I'm not finishing up with lots of garbage yardage. It hurts but not as much as I thought it would. Will hopefully feel better with a couple days off next week.

    LCM

    200 Free
    100 Drill
    200 Free

    100 Free
    100 Kick
    100 Free
    100 Kick
    100 Free

    100 Br
    100 Free
    100 Bk
    100 Free
    100 Fly

    500 Pull
    5 x 100 Free - 1:45

    5 Times through
    * 50 Kick/50 Drill/50 Swim
    * 100 Negative split
    * 50 Choice Sprint

    5 x 100 Kick easy down/hard back

    4 x 50 Build
    5 x 100 Pull

    3 x 100 Br down/Free back w/ paddles
    4 x 150 - 2:30 100 Free/50 stroke

    200 IM Easy cool down

    (6300m Total)
    Categories
    Swim Workouts
  3. Thursday workout

    by , June 30th, 2011 at 09:51 AM (Pete's swim blog)
    Had some good sprints at the end of practice. Kept them all to 35-40 seconds. Went under 35 a couple times. I'm pretty confident I can break :30 from a dive with a taper.

    LCM

    500 Free
    200 Kick
    200 Pull
    400 Free down / IM Back

    200 Kick
    8 x 50 IM Order
    200 Kick

    200 Pull
    4 x 100 Free down/IM Order back
    200 Pull

    200 Pull Breathe left down/Breathe right back
    100 Pull Breathe every three strokes
    8 x 50 IM Order
    100 Pull Breathe every three strokes
    200 Pull Breathe left down/Breathe right back

    200 Easy
    50 Free sprint
    200 Easy
    2 x 50 Free sprint
    200 Easy
    3 x 50 Free sprint
    200 Easy
    4 x 50 Free sprint
    200 Easy

    200 Kick - no fins
    200 Free
    200 IM Cool down

    (6000m Total)

    Updated June 30th, 2011 at 11:03 AM by pmccoy

    Categories
    Swim Workouts
  4. Wednesday Workout

    by , June 29th, 2011 at 09:07 AM (Pete's swim blog)
    Did a little dryland last night. Going to try that 3 nights a week over the next 2 weeks. Probably started too late. Made some suggested changes to my breast stroke pull. It feels better but I'm using different muscles. Should be able to adapt before I taper.

    LCM

    700 warm up

    100 Free down/Fly back
    200 Kick
    100 Free down/Back back
    200 Kick
    100 Free down/Breast back
    200 Kick
    100 Free
    100 Easy

    200 Free down/Fly back
    400 Pull (Breathe left/right/alternate)
    200 Free down/Back back
    400 Pull (Breathe left/right/alternate)
    200 Free down/Breast back
    400 Pull (Breathe left/right/alternate)
    200 Free

    2 x 100 - 2:00 Free down/Breast back
    2 x 100 - 2:00 Breast
    2 x 100 - 2:00 Free down/Breast back
    2 x 100 - 2:00 Breast

    200 Easy

    400 Free
    100 Kick breast - no board
    3 x 200 IM

    200 IM Easy - cool down

    (6100m Total)
    Categories
    Swim Workouts
  5. Tuesday workout

    by , June 28th, 2011 at 09:43 AM (Pete's swim blog)
    Got a little more than I expected today. After the main workout, I moved to an age grouper lane. After a couple hundred easy, the coach said: ok... 4 x 100 on 1:25. At this point, I was closing in on 6k. I decided to just go for it and see what happened. Suprisingly, I had no issues keeping up. After that she went to 4 x 100 on 1:20 at which point I was done.

    LCM

    400 Free
    300 Kick
    300 Pull
    300 Kick
    300 Free

    8 x 50 Kick
    50 Fly
    200 Free
    50 Fly
    50 Back
    200 Free
    50 Back
    50 Breast
    200 Free
    50 Breast
    8 x 50 Pull

    3 x 100 Kick descend
    50 Fly
    100 Free
    50 Fly hard
    100 Free hard
    50 Back
    100 Free
    50 Back hard
    100 Free hard
    50 Breast
    100 Free
    50 Breast hard
    100 Free hard

    150 Kick/Drill/Swim
    50 Breast
    150 Kick/Drill/Swim
    100 Breast
    150 Kick/Drill/Swim
    100 Breast

    200 Easy
    4 x 100 - 1:25

    2 x 50 Cool down

    (6200m total)
    Categories
    Swim Workouts
  6. Monday Workout

    by , June 27th, 2011 at 09:10 AM (Pete's swim blog)
    Up to 6000m today. Felt pretty good. We will see how good it feels at the end of the week. Had to swim with age groupers at the end of practice for the last few hundred meters. I always feel like a whale swimming with younger kids.

    LCM

    300 Free
    100 Kick
    200 IM
    100 Kick
    500 Free

    100 Free
    200 IM
    300 Free
    400 Free down/IM order back

    200 Kick - Side w/ fins
    200 IM
    4 x 50 Kick - no board

    200 Kick w/ fins
    400 Indiana IM
    4 x 50 Kick - no board

    3 x 100 Pull
    3 x 100 Free down/IM Back
    6 x 100 Pull
    6 x 100 Free 1-3/4-6 descend

    2 Times through
    * 3 x 100 Free down/ Breast back descend

    200 IM cool down

    (6200m Total)
    Categories
    Swim Workouts
  7. Home at last

    by , June 25th, 2011 at 10:23 AM (Pete's swim blog)
    The lawyer said that with adoptions, once you leave the hospital, things are almost always final even if they aren't "legally" final. It was a relief to drive off even though the birth mother gave every indication that she had no intention of changing her mind.

    The baby went to sleep at 10:00 last night and woke up at 4:00 am this morning as I was getting ready to go to the pool. My wife and I are bewildered... none of our others had ever done that. Gotta be a catch somewere.

    Light turnout at the pool. Swim teams were all gone and I suppose there was a big triathlon somewhere because the lap swimmers were absent as well. We were fortunate that they kept it long course. I managed a 43.5 50 breast stroke at the end of practice from a push of with a drag suit. I'd like to get to 40 before I shave and taper. Here's the rest of the workout:

    LCM

    600 Free
    200 Kick
    200 Pull

    400 back/breast

    9 x 50 3 x (Fly - 3 kick per pull/back/breast)
    3 x 150 Fly Kick on side/free/fly

    4 x 50 Kick
    4 x 50 Pull
    400 Free
    2 x 100 Kick - Easy/Hard
    2 x 100 Pull - Easy/Hard
    400 Free - Negative split
    200 Kick - Negative split
    200 Pull - Negative split
    400 Free - Hard

    200 Kick
    200 Pull

    8 x 50 Drill/Hard stroke

    200 Cool down

    (5700m total)
    Categories
    Swim Workouts
  8. Should be going home today

    by , June 24th, 2011 at 11:50 AM (Pete's swim blog)
    Thanks for all the congratulations and well wishes. The baby is doing great. Contact with the birth mother and her family has all been very positive. We should be going home this afternoon sometime.

    I'm still getting time to swim in the mornings. Slowly ramping up to 6Km/Day. Doubt I'll go much beyond that. Doubt my body could take it anyway. Here's what we did today:

    200 Free
    100 Back
    200 Free
    100 Breast
    300 Free

    4 x 150 Fly Kick/Free/Fly

    200 Breast
    100 Free
    200 Back
    100 Free
    200 IM

    10 x 50 Kick Easy/Hard

    4 Times through:
    * 50 Fly
    * 100 Back/Breast
    * #1 - 50 Free / #2 - 100 Free / #3 150 Free / #4 200 Free

    4 Times through:
    * #1 - 50 Pull / #2 - 100 Pull / #3 150 Pull / #4 200 Pull
    * 100 Fast

    400 Drill
    400 Free

    200 IM Easy Cool down

    (5800m total)
    Categories
    Swim Workouts
  9. Long night... Should be a good day

    by , June 22nd, 2011 at 09:39 AM (Pete's swim blog)
    The mother of the child we are adopting went into labor early this morning. Someone today I should be a dad...again. This is our first adoption. Its been an interesting process so far. Hopefully all will continue to go welll.

    Managed to sneak out for a swim this morning:

    LCM

    400 free
    300 kick
    200 pull
    100 drill

    3x50 fly
    100 free
    3x50 back
    200 free
    3x 50 breast
    300 free
    3x50 free
    400 free

    3x100 kick
    300 free down/fly back
    3x100 pull
    3x100 kick
    300 back
    3x100 pull
    3x100 kick
    300 breast
    3x100 pull

    200 cool down

    (5500m total)
    Categories
    Swim Workouts
  10. Tuesday workout

    by , June 21st, 2011 at 08:52 AM (Pete's swim blog)
    No sign of the video taken of us yesterday. I guess we were bumped by more important local stories. Felt good today. Did some breast stroke sprints on the choice 50s. Not as fast as I'd like but I was under 45.

    LCM

    200 Free
    6 x 100 (Catch up/Breathe Right/Catch up/Breathe Left/Catch up/Alternate)
    2 x 200 Free

    8 x 100 w/Fins - Odds kick/evens swim
    2 x 200 IM

    4 x 100 Free Negative Split
    4 x 50 IM Order
    400 Pull
    4 x 100 Down Free back IM
    4 x 50 Free
    400 Pull

    2 x 50 Choice Easy/Hard
    200 Pull
    2 x 50 Choice Easy/Hard
    200 Kick/no fins
    2 x 50 Choice Both Hard

    200 Cool Down

    (5300m Total)
    Categories
    Swim Workouts
  11. Father's day, soccer and Monday aches and pains

    by , June 20th, 2011 at 09:15 AM (Pete's swim blog)
    Had a great Father's day. The kids got me an acoustic guitar which is good because I'm too lazy to plug in my electric guitar. Plans worked out so that I got to play soccer last night. I'm not terribly good at soccer but I love playing the game. The problem with soccer is injuries. At some point, my heel got injured and I played on it for too long. Didn't affect my swimming much but I got a painful reminder of last night every time I took a breast stroke kick or pushed off a wall.

    A man from a local television station showed up this morning with a camera. I have no idea what it was for but he took a lot of footage of our lane. I suppose I might end up on the local news tonight.

    LCM

    200 Free
    200 Kick
    400 Free

    4 x 100 Free
    4 x 100 Kick (No fins)
    4 x 100 Pull

    4 Times through:
    * 100 Free down/Stroke drill back (IM Order)
    * 50 Stroke (IM Order)

    2 Times through:
    * 200 IM
    * 200 Free
    * 4 x 50 IM Order
    * 200 Free
    * 200 IM
    * 4 x 50 Free

    200 cool down

    (5200m total)
    Categories
    Swim Workouts
  12. Good solid week

    by , June 18th, 2011 at 09:27 AM (Pete's swim blog)
    Just under 32000 meters this week. That's about where I wanted to be. My weight is slowly coming down. I'm at 185 right now and would like to be 175 before I taper. Would have like to do a little better than 1:17 on the free but I did do a 50 br in just under :42. That's about where I want to be with no dive, a drag suit and no taper.

    LCM

    300 Free
    200 Kick
    200 Free
    200 Kick

    100 Free
    3 x 50 IM Order
    200 Free
    3 x 50 IM Order
    300 Free
    3 x 50 IM Order
    400 Free
    3 x 50 IM Order

    100 Kick Fly on back
    100 Kick Free hard
    100 Kick back
    100 Kick Free hard
    100 Kick Fly on side down/Free on side back
    100 Kick free hard

    200 Pull
    400 Free
    4 x 50 Fly
    200 Pull
    300 Free
    4 x 50 Back
    200 Pull
    200 free
    4 x 50 Breast

    100 Easy
    100 Smooth down/Hard back (1:17)

    200 Cool down

    (5600m total)
    Categories
    Swim Workouts
  13. Decent breakthrough today

    by , June 17th, 2011 at 08:57 AM (Pete's swim blog)
    I used to have no catch. Stiff straight wrist all the way through my stroke. Someone finally pointed it out to me yesterday. Sure makes a big difference. It also works a slightly different muscle group which is now very sore. I'm excited about developing this further. Gives me a lot of confidence going into Nationals.

    LCM

    200 Free
    400 Kick down/Free back
    400 Free

    2 x 200 Kick
    2 x 200 Free
    2 x 200 Kick

    3 times through
    * 200 Stroke down/Free back
    * 4 x 50 Free down/Stroke back
    * 200 Pull

    400 IM Drill
    3 x 50 IM order
    100 Free Fast
    3 x 100 Free negative split
    3 x 50 choice stroke

    100 Cool Down

    (5200m Total)

    Updated June 17th, 2011 at 10:04 AM by pmccoy

    Categories
    Swim Workouts
  14. Working on stroke problems - Thursday workout

    by , June 16th, 2011 at 09:08 AM (Pete's swim blog)
    Dave was back today so I drafted a lot. It is easier but I'm not sure if it helps me get faster. Lots of varied breathing sets. I stink at breathing on my left side and have avoided fixing that for years. Brooke decided it has become his personal project to fix that. He seems to think that more left side breathing will work our some of the stroke problems I'm having. I'm open to it so I give it my best effort.

    LCM

    600 Warm up
    4 x 100 Down Free back IM order
    100 Easy

    300 Kick/Catch-up/Breathe Right
    300 Kick/Catch-up/Breathe Left
    300 Kick/Catch-up/Alternate breathing

    4 times through
    * 3 x 50 Stroke
    * 100 Free Breathe Left/Right/Alternate/Choice
    * 50 Free sprint

    4 x 200 Pull Breathe Left/Alternate/Right/Alternate

    3 times through
    * 50 Stroke sprint
    * 100 Free Breathe Left/Right/Alternate/Choice
    * 50 Stroke sprint

    2 x 500 - 7:45 (7:25, 7:25)
    I pretty much drafted the whole way on this one.

    200 IM Easy cool down

    (5800m Total)
    Categories
    Swim Workouts
  15. Wednesday Workout - Where's Dave?

    by , June 15th, 2011 at 08:42 AM (Pete's swim blog)
    Dave didn't show up today which meant I had to lead the lane. That isn't so bad... I don't like being in the middle during flip turns. I missed the draft though.

    LCM

    300 Free Warm up
    200 Kick
    200 Pull
    400 Free

    4 x 100 Kick
    2 x 200 Free
    4 x 50 Kick

    4 x 100 Pull
    4 x 100 Free Down/IM Back
    2 x 200 Free
    4 x 50 Pull
    4 x 50 IM

    5 x 200 - Odds IM/Evens Free

    200 Cool Down

    (4900m total)
    Categories
    Swim Workouts
  16. Tuesday workout

    by , June 14th, 2011 at 09:41 AM (Pete's swim blog)
    I've switched over all my fly to breast stroke until nationals. I figure I'm not swimming fly at nationals so there isn't much reason to train hard at it for the next month. Will probably convert back to free drill as well... or at least use a breathing pattern.

    LCM

    700 Warm up

    4 x 50 IM order
    200 Kick
    4 x 50 IM order
    500 Free negative split

    4 x 100 Free Down/IM Back
    200 Kick
    4 x 100 Free neg. split
    500 Pull

    100 Free
    50 Choice Fast
    100 Free
    2 x 50 Choice (2nd Fast)
    100 Free
    3 x 50 Choice (3rd Fast)
    100 Free
    4 x 50 Choice (4th Fast)

    4 x 100 Choice Drill/Free/Free/Choice stroke
    100 Easy

    400 IM Easy cool down

    (5100m Total)
    Categories
    Swim Workouts
  17. Monday Workout - 600s

    by , June 13th, 2011 at 10:36 AM (Pete's swim blog)
    Not much rest today. Dave led the lane until an ex-HS swimmer got warmed up. He cruised, we drafted. Didn't take him too long to drop us but it was fun trying to keep up.

    LCM

    Warm up
    200 Free/200 Kick/200 Free

    200 Br down/Free Back /200 Pull/ 200 Br down/Free Back
    200 Bk down/Free back /200 Kick/ 200 Bk down/Free Back
    200 Fl down/Free Back /200 Pull/ 200 Fl down/Free Back

    300 Pull / 300 Free down/ IM Back
    200 Free / 200 IM / 200 Free
    6 x 100 Free

    4 x 50 Kick
    200 Free negative split
    4 x 50 Kick
    2 x 100 Free negative split
    4 x 50 Kick

    200 Cool Down

    (5400m Total)
    Categories
    Swim Workouts
  18. Saturday Workout

    by , June 11th, 2011 at 02:16 PM (Pete's swim blog)
    Short course today. Kind of good to go back to the old walls for a while.

    SCY

    700 Warm up 400 IM/300 Free easy

    4 x 100 Free - 1:30
    600 Kick/Drill/Swim

    2 Times through
    * 200 Kick
    * 4 x 50 Kick - 1:00
    * 200 IM
    * 4 x 75 IM Order (50 Easy/25 Hard) - 1:30

    3 Times through
    * 200 Pull
    * 25 Free
    * 50 Free
    * 75 Free
    * 100 Free Hard

    200 Easy

    6 x 75 - Kick/Drill/IM

    200 Cool Down

    (5700 Total)
    Categories
    Swim Workouts
  19. Friday Workout

    by , June 10th, 2011 at 11:28 AM (Pete's swim blog)
    Not much today. Donated apheresis after swimming. Allways fun to wear yourself out and then follow it up with a blood donation. I did manage to pick up a quick breakfast prior to giving blood.

    LCM

    300 Warm up
    200 Kick
    100 Free
    100 Free
    200 Kick
    300 IM Drill down/Swim Back

    300 Pull
    3 x 200 IM
    3 x 100 Free
    6 x 50 Kick

    300 Pull
    3 x 200 Free
    200 Fly/Free/Free/Fly
    200 Back/Free/Free/Back
    200 Breast/Free/Free/Breast
    6 x 50 Kick

    800 IM Easy
    100 Cool Down

    (5400m Total)
    Categories
    Swim Workouts
  20. Being sick stinks

    by , June 9th, 2011 at 10:39 AM (Pete's swim blog)
    Wife and I got a stomach bug about 10 minutes apart wednesday morning. Felt miserable the rest of the day. No swimming. Woke up this morning in much better shape.

    Did some 100m sprints today. I've never done that distance so I ended up going way too fast on my first attempt. Slowly dropped the time from there. Hope to do more as nationals starts approaching.

    300 Warm up
    300 Br/Back
    300 Kick - no board
    300 Breathe right/left/every 3 down/swim back
    300 Swim

    3 x 200 Pull
    200 Free down/Fly drill back
    2 x 50 Fly - Build/Hard
    200 Free down/Back drill back
    2 x 50 Back - Build/Hard
    200 Free down/Breast drill back
    2 x 50 Breast - Build/Hard

    4 times through - 4:00
    *100 Sprint free (1:17, 1:15, 1:15, 1:14)
    *100 Easy

    400 Swim
    800 IM Easy - Cool down

    (5000m total)
    Categories
    Swim Workouts