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. 07.11.13 - Thursday workout

    by , July 11th, 2013 at 11:35 PM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Roger. Good swim today. Felt strong all the way through it. Maybe a little tired on the pull at the end but I was still going 1:02ish.

    SCY

    800 Warm up

    6 x 100 - 1:30
    * 1: Free
    * 2-4: 1st 25, 50, 75 fly
    * 5, 6: IM
    50 Easy

    8 x 100 Up/down fly - 1:30 (:10), start w/ 100 fly
    8 x 100 Up/down fly - 1:30 (:05)
    50 Easy
    Went 100, 75, 50, 25, 50, 25, 50, 75 fly on the first set. Alternated 50 & 75 fly on the second. Usually, I crash pretty hard after the 100 fly at the beginning but I held things together today and was recovering mid-way through.

    300 Free - 4:30, 1st 75 fly (made 3:55 - more fly... ugh)
    300 Free - 4:15, 1st 50 fly (made 3:46)
    300 Free - 4:00, 1st 25 fly (made 3:40)
    1:00 Rest
    300 Free - 3:45 (made 3:31)
    50 Easy

    3 Rounds of:
    * 100 Hard Pull - 1:20 (made 1:02ish)
    * 50 Easy Pull - :50

    50 Cool down

    (4850 Total)
    Categories
    Swim Workouts
  2. 07.10.13 - Wednesday workout

    by , July 10th, 2013 at 03:34 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Skipped yesterday. No good reason. I didn't sleep well and my alarm didn't go off but I could have made it about 20 min. late. Instead, I just went back to bed. Felt rested today. I wasn't particularly fast but I wasn't sore.

    SCY

    600 Warm up

    6 x 50 - :45
    50 Easy
    800 Timed, Open turns @ 200s (2:27, 2:27, 2:28, 2:23)
    50 Easy
    Sam got in and warmed up during the 800. He cruised behind me for the first 2 200s. Then, on the last length of the third, he blew past me. I picked up the pace to try and follow. Didn't do a bad job but he still put distance on me.

    4 Rounds of (Stroke/kick = IM Order by round)
    * 250 Kick - 5:00
    * 6 x 50 - 1:00, odds stroke, evens pull, #5 Hard
    50 Easy

    3 Rounds of:
    * 100 Bk pull - 1:30
    * 50 Kick - 1:00
    --- out of time ---

    (4500 Total)
    Categories
    Swim Workouts
  3. 07/08/13 - Monday workout

    by , July 8th, 2013 at 04:29 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Pretty wild weekend. The short of it is that we have 4 Latvian orphans living with us now. We kind of became a foster home after a badly devised "pre-adoption" didn't pan out very well. Cute kids but masters of the "I don't understand English" game in order to get away with stuff. The more I learn Russian, the more I find out they know more English than they are letting on. After 2 days, I'm pretty attached to them. It is going to be hard to let them go at the end of the month. But for now, they are in a much better situation. There are three more brothers/sisters still in Latvia. If anyone wants and instant family, I know where to find one!

    SCY

    600 Warm up

    1 x 100 - 1:30, 1st 25 fly
    3 x 100 - 1:20
    2 x 100 - 1:30, 1st 25/1st 50 fly
    3 x 100 - 1:20
    3 x 100 - 1:30, 1st 25/1st 50/1st 75 fly
    3 x 100 - 1:20
    4 x 100 - 1:30, 1st 25/1st 50/1st 75/100 fly
    3 x 100 - 1:20
    50 Easy
    Normally we end this on the 100 fly. I think Dave modified it to squeeze out 5000 yards for the total workout. I finished the 100 fly on about 1:25 and pushed off for the 1st of the last 3 100s feeling pretty rotten. But I was able to recover in there somewhere and finish the last 100 on 1:10.

    4 x 75 - 1:20 Fly/bk/br
    10 x 75 - 1:15, 1st 25 hard kick
    Quick break for putting on fins
    10 x 100 Up/down kick w/ fins - 1:30 (:05)
    Only had 15 minutes left before the swim team was coming in so I threw fins on and dropped the interval from 1:40 (:10) to 1:30 (:05) and added fins.

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  4. 07.06.13 - Saturday workout

    by , July 7th, 2013 at 11:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Got to the pool late so I missed some of the warm-up.

    SCY

    150 Warm up

    4 x 200 IM, Odds - 3:00, evens - 3:15, made 2:42-2:45
    100 Easy

    4 x 50 Kick - 1:00
    4 x 50 IM - :50
    4 x 50 Free - :45
    100 Easy

    8 x 75 Free/Stroke/Free - 1:10
    100 Easy

    4 x 100 - 1:15 (1:08, 1:10, 1:09, 1:07)
    100 Easy

    4 x 50 Br Kick - 1:00
    4 x 50 Br w/ dolphin kick w/ fins - 1:00
    4 x 50 Br - 1:00
    100 Easy

    12 x 50 - 1:00 SDK w/ Fins down/easy back
    100 Easy

    500 Pull (5:45)

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  5. 07.05.13 - Friday workout

    by , July 5th, 2013 at 03:20 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp down to 80! I think this has a lot to do with exceptionally cool weather we are having. While the west is baking, little has been said about the cool and (as of yesterday) very wet summer the southeast is having. Not that things can't change in a few days and we have had some very hot Septembers. Anyways, we had a very wet 4th of July. A neighborhood rain gauge registered almost 7 inches. We normally get about 2 inches in the entire month of July. I don't think they turn on the heater during the summer so all this cool weather has kept pool temps down.

    SCY

    200 IM/200 IM Kick/200 IM Drill

    2 Rounds of:
    * 4 x 75 Free - 1:10, Breathe every 3, 5, 7
    * 4 x 25 IM Order - :30
    50 Easy

    4 x 50 Fly/bk/br - 1:00, Start/Finish @ mid pool. Focus on IM turns.
    4 x 25 - :30, IM Order, focus on finish

    3 Rounds of:
    * 200 IM Drill - 3:30
    * 300 Moderate Pull - 4:00
    * 100 Stroke Fast (I did fly/bk/br by round)

    12 x 50 Kick - 1:00 SDK down/easy back (4 back, 4 front, 4 rotating)

    12 x 25 - :30 IM Order, easy - cool down

    (4450 Total)
    Categories
    Swim Workouts
  6. 07.03.13 - Wednesday workout

    by , July 3rd, 2013 at 06:44 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Did another workout that was left on the whiteboard. Blakely disavowed any connection to this workout. It is probably from the previous day's 13-14 year old workout. We modified intervals where needed and added a little on at the end.

    SCY

    600 Warm up

    200 Free - 3:00 (2:18 -> Dave started racing and I couldn't resist. Probably a little early to start doing 1:10s for me)
    500 Pull - 7:30 Breathe every 2, 3, 5, 7 by 25s.
    200 Kick (3:27 - slow for me but my legs were sore)

    16 x 25 - :30, IM Order, build by 4s
    8 x 100 Free - Odds hard on 1:15, Evens 1:30 (made 1:07s on hard 100s)
    50 Easy
    8 x 50 - 1:00, Choice stroke 25 Sprint/25 easy
    100 Easy

    16 x 25 - :30, IM Order kick, build by 4s
    8 x 100 Pull - Odds hard on 1:05, Evens 1:40 (made :59-1:05 on hard pulls)

    100 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  7. 07.02.13 - Tuesday workout

    by , July 2nd, 2013 at 01:08 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. We used the workout Blakely had left on the whiteboard from their yesterday afternoon workout and added a couple iterations to it.

    SCY

    300 Free / 300 IM (Drill/Swim/Kick)

    3 Iterations of:
    * 6 x 25 - :30 Choice Stroke, build
    * 4 x 150 - 2:15 Fins + Paddles, 100 moderate pace/50 fast
    * 2 x 150 Stroke - 3:00, 50 drill/50 stroke/50 kick
    * 6 x 50 Bk/Br - 1:00, practice turns
    * 50 Easy
    Only made it through 2 iterations plus about half the third iteration (through the 4 x 150s). Liked the 6 x 50 bk/br. I need more practice crossover turns and this was a good chance to do that.

    200 Cool down

    (4350 Total)
    Categories
    Uncategorized
  8. 07.01.13 - Monday workout

    by , July 1st, 2013 at 02:51 PM (Pete's swim blog)
    Swam w/ Dave and Sam. Swam Saturday w/ Dave, Dave and Mary. I've been fighting a cold over the last couple days. It was better this morning but I felt really awful Saturday. Long course just wasn't be best thing for me Saturday.

    Saturday workout:

    LCM

    500 Warm up
    3 x 200 (100 kick/100 swim, 100 swim/100 kick, 200 kick)

    4 x 50 IM Order
    4 x 50 Free
    3 x 100 IM Order down/free back
    3 x 100 Free
    2 x 200 IM
    2 x 200 Free
    Most of this was touch and go. I was trying my best just to keep up. I was able to keep closer to Dave on the Free but he was leaving me on the IM.

    2 x 400 Pull (Made about 5:05 on these)

    2 Rounds of:
    * 4 x 100 drill down/swim back, IM Order
    * 3 x 50 fast (Most of these were on :38-:40, made the last on :35)

    200 Cool down

    (5000m Total)

    Monday workout

    SCY

    600 warm up

    125 Free - 2:00 (1st 25 bk)
    50 easy fly - 1:00
    125 Free - 1:55 (1st 25 bk)
    100 easy fly - 2:00
    125 Free - 1:50 (1st 25 bk)
    200 easy fly - 4:00
    125 Free - 1:45 (1st 25 bk)
    250 easy fly - 5:00
    125 Free - 1:40 (1st 25 bk)
    350 easy fly - 7:00
    125 Free - 1:35 (1st 25 bk)
    450 easy fly - 9:00

    5 rounds of:
    * 100 Free - 1:20 Hard (1:05-1:07's)
    * 50 easy kick w/ fins - 1:10
    5 rounds of:
    * 100 Pull - 1:20 Hard (1:00-1:02's)
    * 50 easy bk pull - 1:10

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  9. 06.28.13 - Friday workout

    by , June 28th, 2013 at 11:03 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My kids had a meet in Boaz, AL last night that ended at 9:30. It is about a 75 minute drive from my house so, we got back in at 11:00. I was kind of dragging at practice. It was worth it though. My daughter finally got "called up" from the development team and dropped 3 seconds off her 50 free time in a fairly slow pool. My oldest son dropped 2 seconds off his 50 free time and then shocked everyone by dropping another second off his 200 free relay split. That one second drop turned out to be significant since they won by .6 seconds. He's got some great teammates. Starting swimming competitively at age 15 when everyone has been swimming for a long time has to be intimidating. Instead of negative talk about how much faster they could be if someone else had showed up, they all told my son he could go fast enough for the team to win the race. It was fun to watch and worth being a little drowsy this morning.

    SCY

    600 Warm up

    4 x 100 IM - 1:40 (1:23's)
    400 Free - 6:00 (4:50)
    2 x 200 IM - 3:10 (2:50's)
    400 Free - 5:45 (4:50)
    100 Easy

    400 Free - 5:30 (5:05 - went a little slowed because of the upcoming 400 IM)
    400 IM - 6:30 (5:40)
    400 Free - 5:15 (4:52)
    100 Easy

    4 x 100 IM - 1:40 (1:28-1:30 ... getting tired)
    2 x 200 IM - 3:10 (2:50's)
    100 Easy

    400 IM Timed (5:25 -> about what I usually do... was pretty tired for this)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  10. 06.26.13 - Wednesday workout

    by , June 27th, 2013 at 04:02 PM (Pete's swim blog)
    Lightning cut practice this morning so I'll take this chance to catch up on yesterday.

    SCY

    600 Warm up

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Breast - 1:00, descend (down to :38)
    50 Easy

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Back - 1:00, descend (down to :40)
    50 Easy

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Free - 1:00, descend (down to :30)
    50 Easy

    2 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    --> Had to end early... no fly

    (4150 Total)
    Categories
    Swim Workouts
  11. 06.25.13 - Tuesday workout

    by , June 25th, 2013 at 11:26 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. I haven't gotten the post-taper improvement I was hoping for. I'm still a little tapered and swimming faster but I'm wearing out quickly. It's not quite like last taper even though I pretty much did everything the same.

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert Free -> IM
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 fly
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 back
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 fly
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 back

    No cool down .

    (5050 Total)
    Categories
    Swim Workouts
  12. 06.24.13 - Monday workout

    by , June 24th, 2013 at 04:56 PM (Pete's swim blog)
    Swam w/ Dave, Dave and my son. Back to the daily grind. Still had some taper to enjoy this morning. I got further on this workout than I normally do:

    SCY

    600 warm up

    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
    50 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
    50 Easy
    First round wasn't too bad. I switched to breaststroke kick for the second round. made 2:40 but couldn't kick hard enough to make the 3:10. Ended up throwing on fins and coasting through to the end.

    200 IM Timed (3:0?) Had to abort when my calf and foot simultaneously cramped on the fly. Tried to swim it off but after 25 yards, it kept getting worse. Stretched out really quickly on the wall and then finished as strong as I could.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  13. 06.22.13 - Alabama State Games - finding my inner sprinter

    by , June 24th, 2013 at 04:47 PM (Pete's swim blog)
    I'm not much of a sprinter but I seem to be getting better at it. Last weekend, I joined our local summer league team, Madison Dolphins, along with 6 other Masters swimmers to compete in the Alabama State Games. The facilities were awesome. Half the building was an indoor 50m pool with a diving well. The other half was an indoor track and field stadium. The competition lanes were all 7'+ deep and it was set up with 10 lanes (8 used) running to a bulkhead. 6 more lanes were set up on the other side of the diving area for warm-ups/cool down. Everything was state of the art. The pool was a tad warm but still fast. That might have had to do with what appeared to be an erratic climate control system. On deck, temps were 80-85. It was cooler in the stands but noticeably different from the 70 degree temps in the large connecting hallway.

    My only minor complaint with the meet was that they divided us up into obscure age groups to fill out all of the lanes. In general, that may be OK, but I was more competitive with some of the 25-40 year olds than I was with the 50-70 year olds I got placed with. I'm not sure why they didn't just seed it by our seed times. There would have been a lot of better races if they had done that for the masters. I get why they do it for the age groupers. Maybe it was hard to convince the software to do it different ways.

    Short story is that I'm the 2013 6 time Alabama State Champion in my age group. Sure, three of those were unopposed and I'm not sure who exactly recognizes such a title. But supposedly, it qualifies me for a trip to the National State Games in Hershey, PA (all expenses paid by me). My 15 yr old son qualified as well and is now bugging me to go since it is apparently located near an amusement park (all expenses paid by me of course). Unfortunately, this isn't likely to be in the cards this year. I'm back to piling up yards for a possible SCM meet in November.

    I swam 6 events thinking this would take about 6-8 hours to go through. It took 4. My last two swims probably suffered a little because of this. Ok... it took 8 when you add in the awards ceremony. Masters got medals for places 1-3. Age groupers got medals for 1-3 and ribbons for 4-6. With 7 events total, this took a while. They probably could have cut a lot of that out if they just awarded a high point trophy for each age division for masters. The kids that stuck around for it had fun so I was patient.

    Here's the event details:

    200 Free
    Seed Time: 2:02.71
    Meet Time: 2:03.04
    Splits: 29.07, 30.98, 31.74, 31.25
    Yikes! What happened here? It looks like I faded at the end but this was mostly botched turns. Bulkheads get into my head for some reason and I kept jamming up on them. I was getting a little tired and I think I didn't warm up enough. Started to wonder if I had missed my taper.

    50 Free
    Seed Time: 26.98
    Meet Time: 25.97
    Splits: N/A
    I was hoping for 25.5 ish but I'll take the improvement. Got beat down by Jay (former college swimmer that spent all of 4 weeks getting ready for this event) who did a low 23. At least from this race, I knew there wasn't a problem with my taper.

    200 IM
    Seed Time: 2:22.58
    Meet Time: 2:21.75
    Splits: 30.25, 41.81, 38.56, 31.13
    My typical negative split IM. Here's my feb splits: 31.06, 40.87, 38.48, 32.17. So, I gained on the Fly and Free but lost a second on backstroke. Breaststroke was pretty much a wash. Jay was swimming next to me in this race which helped a lot. He went 29 on his fly and I tried to follow. When I turned for backstroke, I had trouble breathing so I slowed a bit to catch my breath. I assumed Jay was going to leave me but the damage wasn't too bad and I was still within striking distance when I came up for my first breaststroke breath. I caught him at 125 and tried to put as much distance on him as I could before the free assuming he would do what he just did to me on the 50 free race. Fortunately for me, 1) He wasn't a breaststroker, 2) 4 weeks of training wasn't enough to sustain his 100 pace and 3) I didn't know any of that. So, I put my head down and assumed he was on my heels for the rest of the race. Sometimes the imaginary guy chasing you down is worse than the real thing.

    100 Breast
    Seed Time: 1:10.77
    Meet Time: 1:09.53
    Splits: 33.03, 36.50
    Hit the dive just right on this race. I couldn't believe how fast I was just gliding. I got in one solid dolphin kick + a pullout and popped up w/ good speed at 15 meters. What a ride! Finally broke 1:10 but my second 50 wasn't quite as nice as the first.

    100 Fly
    Seed Time: 1:10.00
    Meet Time: 1:05.02
    Splits: 30.45, 34.57
    I tried to match my 200 IM fly speed for the first 50 (successful) and then hold on to my pace (no so successful). First 50 felt great. On the second 50, I could feel myself riding lower and lower into the water. I didn't crash too hard but a 4 second difference seems like a lot for me.

    100 Free
    Seed Time: 57.83
    Meet Time: 56.89
    Splits: 27.42, 29.47
    Swam next to Jay again and he paid me back for the 200 IM. I "held on" for the first 50 but he was just too fast (I think he split faster than my 50 free time) on the way to a mid 53. It was fun to try anyway.

    Looking forward to it next year. Jay ages up into my age bracket next year so "6 time champion" may be a little harder in 2014. Great job to Dave C (4 time Alabama state champion) who I swim w/ on most mornings and Brandon (5 time Alabama state champion) who I swim w/ on Saturdays. For three of our Masters, this was their first meet. One of those even swam the 200 IM! And finally, congrats to the Madison Dolphins who took their team 100 miles to outscore all of the local teams and win the large team first place trophy!
  14. 06.19.13 - Tuesday/Wednesday workouts

    by , June 19th, 2013 at 06:10 PM (Pete's swim blog)
    Swam yesterday w/ Dave C and my son. Dave took today off. Yesterday, I swam about 2000 yards. Started w/ some underwater sdks w/ fins followed by some hard kick to 15m and finally some hard swims to 15m. Lots of rest inbetween. At the end, I did a 100 br broken at the 50. Went 37.5/37.5 for a 1:15. Not too good. I should be doing :35's. Maybe I'll be better w/o the drag suit this weekend.

    Today, I did a bit less yardage:

    SCY

    600 Warm up

    8 x 50 - 1:30 Underwater sdk w/ fins down/easy back
    50 Easy

    6 x 50 - 1:30 2x(Fly/Br/Fr) sprint to 15m, cruise
    50 Easy

    100 Free broken @ 50 for :10s (:56 - :28/:28) Not completely sure about this. My son took the times and I think he was being generous with the clock. It was probably closer to :29s or :29.5s. I'll take it as a confidence builder though.

    200 Cool down

    (1700 Total)
    Categories
    Swim Workouts
  15. 06.17.13 - Monday workout

    by , June 17th, 2013 at 11:50 AM (Pete's swim blog)
    Swam w/ my son and Dave C next to Dave B and Sam. Felt pretty bad today. That's either my 6th day taper blues or from working on my car last night. Either way, I wasn't quite as fast today.

    SCY

    600 Warm up

    8 x 50 Kick w/ fins - 1:15, 25 SDK Fast/25 easy
    50 Easy

    8 x 25 - :45, drag start, 12.5 fast, snappy turn, 12.5 easy
    50 Easy

    8 x 50 - 1:30, down hard, back easy, focus on good turns

    Broken 100 Fly (1:10 - :34.5, :35.5) Not terrible but I think I can do better than this. Really hurt on the last 10 yards.

    200 Cool down

    (2000 total)
    Categories
    Swim Workouts
  16. 06.14.13 - Friday workout

    by , June 14th, 2013 at 01:22 PM (Pete's swim blog)
    Swam w/ Dave C next to Dave, Dave and Sam.

    SCY

    600 Warm up

    8 x 25 - :45, no breath, 1st 4 SDK w/ fins, 2nd 4 stroke
    50 Easy

    8 x 50 - 1:30, burst to 15m + cruise + easy, various strokes
    50 Easy

    8 x 50 - 1:30 Kick, burst to 15m + cruise + easy, 1st 4 no fins, 2nd 4 w/ fins
    50 Easy

    8 x 25 - 1:00, odds easy, evens hard stroke from dive
    100 Easy

    200 Free broken @ 50s - 2:02 (:30, :30, :31, :31)
    In Feb, I did 2:01 w/o a drag suit and ended up at 2:02.5 for my meet time. My 2:02 today was with a drag suit and the third 50 was pretty awful. I think this is good but I'm not as positive about improvement as I am w/ the 200 IM.

    200 Cool down

    (2450 Total)
    Categories
    Swim Workouts
  17. 06.13.13 - Thursday workout

    by , June 13th, 2013 at 05:07 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Sam. More taper. Had a great broken 200 IM. Mostly tried to stay with the workout that everyone else did except I cut their distance in less than half and increased my speed. E.g. they did a bunch of 400s while I did a 25 and waited for them to pass me before I pushed off again. It wasn't ideal but it worked and I mostly stayed out of Sam's way.

    SCY

    600 Warm up

    6 x 25 Shooters ~ 1:00
    50 Easy

    3 Rounds of:
    * 25 kick fly - :45, fast
    * 50 Kick - 1:00, 25 fast fly/25 easy br
    * 25 kick back - :50, fast
    * 50 kick - 1:00, 25 fast back/25 easy br
    * 25 kick br - :55, fast

    2 Rounds of:
    * 50 fly - :45, 25 fast/25 easy free
    * 25 fly - 1:00, fast
    * 50 bk - :50, 25 fast/25 easy free
    * 25 bk - 1:00, fast
    * 50 Br - :55, 25 fast/25 easy free
    50 Easy

    6 x 25 - 15m burst, cruise ~ 1:00
    6 x 25 - odds hard stroke, evens 15m hard stroke from dive ~1:00
    6 x 25 - odds easy free, evens hard stroke from dive ~ 1:00
    50 Easy

    Broken 200 IM - 2:22 (32.5, 39.5, 39, 31)
    Close to my feb meet time of 2:22.5 (31, 41, 38.5, 32). Before the feb meet, I did a broken 200 IM during my taper and went 2:27. That was without a drag suit. Today, I wore my drag suit. I was really happy w/ how strong I was able to finish. That and I'm splitting the IM a lot more evenly now due to a stronger backstroke leg.

    50 Easy

    200 Cool down

    (~2700 total - more than I wanted to do)
    Categories
    Swim Workouts
  18. 06.12.13 - Wednesday workout

    by , June 12th, 2013 at 01:43 PM (Pete's swim blog)
    Swam w/ Dave next to Dave, Dave and Sam. Dave C and I are Tapering for the Alabama State games next Saturday so we went with a different workout. There aren't a lot of Master's meets close to us (within about 100 miles) and I wanted to do a mid-year taper. So, this was it. Here's what I'm swimming:

    200 Free
    50 Free
    200 IM
    100 Breaststroke
    100 Fly
    100 Free

    Most of these I don't normally swim and I've never competed in the 100 fly. So, this is kind of a fun experimentation meet. As an extra bonus, I get to swim on my kid's Madison Dolphins team. I'm definitely looking forward to that part of the meet. We have 5 adults swimming on the team and 45 kids. It should be a lot of fun.

    SCY

    600 Warm up

    6 x 25 Shooters ~ 1:00 2 back, 2 front, 2 flutter
    6 x 25 Blast 15m, cruise ~ 1:00, Fly/Br/Fr
    100 Easy

    6 x 25 - 1:00 Fly/Br/Fr, sprint
    100 Easy

    10 x 25 - 1:00 IM Order, hard
    100 Easy

    100 Free as 75 Free + :15 rest + 25 Free
    ~1:45 Rest
    100 Free as 50 Free + :15 rest + 50 Free
    ~1:45 Rest
    100 Free as 50 Free + :15 rest + 25 Free + :15 rest + 25 Free
    ~1:45 Rest
    100 Free as 25 Free + :15 rest + 25 Free + :15 rest + 25 Free + :15 rest + 25 Free
    100 Easy

    4 x 50 kick - 1:15, blast to 15m, cruise
    4 x 50 kick w/ fins - 1:15, blast to 15m, cruise

    200 Cool down

    (2500 Total)
    Categories
    Swim Workouts
  19. 06.11.13 - Tuesday workout

    by , June 12th, 2013 at 01:02 PM (Pete's swim blog)
    Swam w/ Sam and Dave.

    SCY

    600 Warm up

    4 Rounds of:
    * 25 Fly/50 free - 1:10
    * 50 Fly/25 free - 1:10
    * 75 Fly - 1:10
    100 Easy
    My fly hasn't be clicking lately (probably because of my back) so this kind of hurt. I did make it but not quite as easily as I usually do.

    4 x 75 Free - 1:10
    4 x 75 Free - 1:05
    4 x 75 Free - 1:00
    4 x 75 Pull - 1:10 (Swim 100 on 1st and last 75s)
    4 x 75 Pull - 1:05 (Swim 100 on last 75)
    4 x 75 Pull - 1:00 (Swim 100 on last 75 -1:01)
    100 Easy

    12 x 100 Up/down kick - 1:40 (:10)

    100 Free Timed (1:02)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  20. 06.10.13 - Monday workout

    by , June 11th, 2013 at 12:38 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Sam. Dave C and Ray did some work w/ us as well. My blogs are getting delayed due to work. That and I'm rebuilding my car's engine. Fortunately, they aren't eating into my swimming time yet.

    SCY

    600 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) -> Got up to 75 fly once and fell apart after that.
    4 x 50 Fly - 1:00 easy/hard

    8 x 100 Up/Down Fly - 1:40 (:10) -> Started off w/ 50 fly/50 free and alternated the rest 75 fly/25 free with 100 fly.
    4 x 50 Back - 1:00 easy/hard

    8 x 100 Up/Down Kick - 1:40 (:05) -> did br kick to recover some
    4 x 50 Free - :50 easy/hard

    4 x 100 Up/Down Back - 1:40 (:05)
    4 x 100 Up/Down Breast - 1:40 (:05)
    4 x 50 Free - :50 easy/hard

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
Page 4 of 41 FirstFirst 1234567814 ... LastLast