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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. MATT Wednesday Workout

    by , February 16th, 2011 at 09:35 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x through
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    (I dropped 25 fly off each interval on iterations 2 and 3)

    16 x 100 Up/Down Kick - 1:40 (:10)

    50 Easy

    12 x 50 - :50
    Odds 25 kick / 25 swim
    Evens 50 swim

    250 Cool down

    (3800 Total)

    Felt miserable after my swim Monday. By noon I had chills & aches. Mostly slept. Skipped Tuesday to recover. Felt great today! I've still got a little taper left. Usually have to take off my drag suit to make the fly sets. Didn't need to today. Might be I'm just a bit more confident and motivated after the meet. Hope it doesn't go away.
    Categories
    Swim Workouts
  2. 2011 Auburn Masters SCY Meet (recap of my events)

    by , February 14th, 2011 at 12:26 PM (Pete's swim blog)
    Lots of fun! Met a bunch of people. Met Elaine from the forums. Tried to meet more of my competitors this year. Found a few of them and even ended up helping one of my competitor's son make sure he was doing the lap counter correctly for his dad. Everyone I met was very friendly and we all had a great time talking about swimming and other things.

    Fought a cold thorugh the weekend. It was worse later on Sunday. Don't think it effected me much but the cold/warm cycles were starting to give me some nasty chills. Most of my problems are simple mistakes. I know what I'm supposed to do but when the gun goes off, I just go... I don't think too much. Bad practice habits take over and the mistakes start piling up. Still, it was a great meet and I set personal bests in almost everything I swam.

    Here's what I swam:

    Day 1

    200 Fly - Seed 3:00.00 / Time 2:41.94
    Had a lot of fun on this race. I expected a gruelling race where I just gutted it out to the finish. Went smooth and easy for 150 yds. Planned to just finish it easy but the guy next to me in lane 5 stayed with me the whole race and I just couldn't resist letting it loose for the final 50. Can't wait to do this one again.

    100 Breast - Seed 1:13.57 / Time 1:13.41
    Ended up in the final heat for this race which is new for me. I let that get to me a bit. Don't remember much from this one. I was a bit disappointed with my time but it is the fasted I've swum this event and I ended up winning the event in my age group.

    200 Free - Seed 2:14.64 / Time 2:11.14
    This was a frustrating swim. It started well. I planned a smooth fast 100 and then just go for it at the end. At 50 yards, I took a turn too close and pushed off at an angle. It was so bad I nearly ended up in the next lane. Did the same thing at the bulkhead and once more on the wall. I was really very frustrated with myself. Once I got my act together, I started chasing everyone down. Caught everyone in the heat except someone on the other side of the pool. Minor consolation for a race that could have been a lot better.

    400 IM - Seed 5:45.00 / Time 5:24.37
    Planned to take this one easy since I had a relay next. The guy next to me took off and swam a 4:56. Glad I chose to ignore him. Would have been more interesting on the other side of the pool where lanes 7 and 8 went 5:24.81 and 5:24.78. Despite my good decision not to chase, I had plenty of "moments" in this race. The most notable was my second backstroke turn when I started turning over on my belly before I realized I was still doing backstroke. Almost dq'd but apparently they decied I didn't go past 90 degrees. I was still shaken from the previous bad turns and was dreading the free. But all went well and I finished way ahead of the expected 5:45.

    200 Medley Relay - Time 1:53.88
    I swam the Breast stroke leg and set a personal best at 33.03. My foot came out of the water on one kick but otherwise, it went really well. Alas, we lost by .08 seconds. Would have been nice to get a full grab on that one kick. Our anchor guy swam an awesome 23.5 right after swimming in the 400 IM final to close a 2.5 second gap on the winning team. It's ok though... we got'em back later.

    Day 2

    500 Free - Seed 6:00.10 / Time 5:54.08
    I did a really good job of managing this race. I'm capable of going faster but I'm doing a lot better at swimming my own race and not chasing competitors. Started smooth and fast and just clicked it up a notch each 100. Had enough left to go very hard on the last 50. Probably had a bit too much but that's better than running out of gas. One final note of the 500. I got a little excited and started rocking on the block before the start and fell in when they asked us to stand back up. Embarrasing... and on a 500 of all races. At least someone else went with me .

    200 Breast - Seed 2:42.67 / Time 2:39.09
    Second finals heat I swam in and I did a lot better in this one. Had a good solid 100 and then set my sights on lane 7 who was about 1 second ahead. Caught and squeaked by him at the last second. It was really good to break that 2:40 barrier.

    200 Back - Seed 3:00.00 / Time 3:11.71
    I approaced the 200 backstroke as a warm-up for my 50 breast stroke. So, the time didn't matter but the officials botched this one. Video clearly shows me touching at about 2:50 but the pad didn't register and whatever backup they had failed also. As I was getting out, I heard someone say, "please hit the touch pad on lane 1". My backstroke is slow... but not that slow .

    50 Breast - Seed 33.15 / Time 33.31
    Can't seem to break 33. I really beat myself on this one. Dove too deep and was suprised to see 2 feet of water over me when I popped up my head to take my first breath. Had to glide a lot longer than I wanted in an un-streamlined position. Once I got on the water, I did well but the damage was already done.

    200 Free Relay - Time 1:46.87
    I led off with a 27.35. Bad swim for me. Anchor guy swam a sub 24 to close a half second defecit and win by a quarter second.

    Lots of fun, fast pool and great people. Can't wait for next year!
    Categories
    Uncategorized
  3. MATT Monday Workout

    by , February 14th, 2011 at 09:49 AM (Pete's swim blog)
    SCY

    400 Warmup

    6 x 100 Up/Down kick/Free - 1:40 (:10) Start w/ 50 Kick. Replace 25 fr with 25 kick if you make the interval (minus 10 seconds). Do opposite if you miss it.
    6 x 100 Up/Down Fly/Free - 1:30 (:05) Contiune Up/Down from where you are on the kick. Replace 25 fr with 25 fly if you make the interval (minus 5 seconds). Do opposite if you miss it.

    100 Easy

    4 times through
    * 50 Easy - 1:00
    * 50 Hard - 1:00 (target :35)
    * 100 Easy - 1:30
    * 100 Hard - 1:30 (target 1:10)

    50 Easy

    200 timed (2:22)

    100 Cool down

    (3150 Total)

    Short workout today. Swam solo. Everyone else took the day off after the meet. I really don't blame them and I probably should have also. With so many people sick around me, it was inevitable I'd get this also. I really don't like swimming w/ a cold but it is better than back pain. I got a solid day in at the meet Saturday and I don't think the cold really bothered my until later on Sunday.

    Despite the cold, I'm still tapered and it is fun to practice tapered. Swam a solid 2:22 on the 200. Everything seemed easier even w/ a drag suit on.
    Categories
    Swim Workouts
  4. MATT Thursday Workout

    by , February 10th, 2011 at 10:26 AM (Pete's swim blog)
    Woke up to 1" of snow/ice this morning. Roads are all closed so no swimming. Temperature is only going to get up to 32 today so it is not likely to melt much (do I really live in the south?). Roger is trying to get them to open the pool for MSA this afternoon if the roads improve. If he is successful, we might get in a workout with the kids.
    Categories
    Swim Workouts
  5. MATT Wednesday Workout

    by , February 9th, 2011 at 09:54 AM (Pete's swim blog)
    SCY

    500 Warm up
    8 x 25 IM Order Easy/Hard - :40
    8 x 25 IM Order Easy/Hard - :40

    100 Easy

    200 Breast timed (2:44)

    100 Cool down

    (1300 Total)

    Feeling stronger today. Timed breast stroke was good. That's about what I did last year. Too fast through 100 yards. I went :37, :41, :43, :43. Stroke got shorter at the end and I did some sloppy turns. I'll have to sort through the video and see what can be improved for Sunday.
    Categories
    Swim Workouts
  6. MATT Tuesday Workout

    by , February 8th, 2011 at 10:45 AM (Pete's swim blog)
    SCY

    500 Warm up

    8 x 25 Stroke IM Order easy/hard - :30

    8 x 25 Kick IM Order easy/hard - :40

    4 x 75 Easy/Middle 25 hard stroke - 1:30

    50 Kick blast (:41)

    100 Easy

    100 Sprint (Chose fly - 1:15)

    50 Kick blast (:43)

    100 cool down

    (1600 Total)

    Suprised myself a bit with the 100 fly... never gone faster than 1:20 before. I was trying pace myself as if I were doing a 200 fly. Obviously I went a little too fast. A 2:30 in the meet would be awesome but I think a 2:50-3:00 is more realistic and I won't kill myself doing it. With only 20 people in all age groups swimming the 200 fly, I might just win if I manage to not dq.

    On the third 75, I swam breast stroke and an odd thing happened. It suddenly felt like I was catching and moving more water with my pull. On top of that, my kick was synching up much better. Felt like the dead spots were going away and I was surging forward through both the pull and kick. Practiced it a bit more on the easy laps... hope I don't forget what I was doing. This sure would be a nice time for a breakthrough.

    Still feeling a bit weak. Hopefully that will improve in the next couple days. Kids are getting over their colds and I've had a couple sniffles but so far I've avoided the full force of what they have.

    Two more days of training and I'm headed to Auburn. Can't wait to get going!
    Categories
    Uncategorized
  7. MATT Monday Workout

    by , February 7th, 2011 at 10:40 AM (Pete's swim blog)
    600 Warm-up

    6 x 50 kick down/no breath back - 1:10

    50 Blast Kick

    125 Easy

    200 Hard from dive (I did free on 2:12)

    25 Easy

    50 Blast Kick

    100 Cool down

    (1450 Total)

    On the 200, I had a floater hop in my lane at 25 yards. She moved out of the way very quickly when she saw me bearing down on her but my concentration was blown at that point. Tried to negative split the 200 but ended up going 1:04 on the first 100 and 1:08 on the second.
    Categories
    Swim Workouts
  8. MATT Thursday Workout

    by , February 4th, 2011 at 10:55 AM (Pete's swim blog)
    SCY

    400 Warm up

    8 x 25 Stroke IM Easy/Hard - :40
    8 x 25 Kick IM Easy/Hard - :40
    8 x 25 Stroke IM Easy/Hard - :40

    25 Easy

    Broken 500 timed / 10 Sec. rest each 50

    75 Cool down

    (1600 Total)

    Still feeling a bit cruddy... just can't put in 100%. Video's from yesterday helped w/ my fly a lot. I think I'm bending my knees too much on my kick. It looks inefficient and I don't think I'm getting enough power to get my head out of the water fast enough. Worked on it some today and the fly feels better but I won't know if it is faster until I'm timed. The 500 went better than I expected. 7:05 w/ the rests. Went way too fast on the first 50. Roger said my strokes were too short.

    Weight is going back down. Pizza for dinner threatend that but it was slightly burnt and I just couldn't eat more than a couple slices.
    Categories
    Swim Workouts
  9. MATT Thursday Workout

    by , February 3rd, 2011 at 10:24 AM (Pete's swim blog)
    SCY

    400 Warm up

    8 x 25 Choice (easy/hard) - :40
    8 x 25 Kick (easy/hard) - :40

    5 Times through - 3:30
    * 1 x 100 Choice (hard)
    * 1 x 50 Easy

    75 Easy

    4 x 50 sprint from dive

    125 cool down

    (1950 total)

    Showed up a bit late so I ended up missing most of the 25's. Body is not liking the taper right now. I just can't seem to give it 100% today. My 100s were 1:05 (Free), 1:05 (Free), 1:20 (Breast), 1:05 (Free) and 1:23 (Breast). 50's were 34.2 (Breast), 32.8 (Fly), 37.6 (Back), 28.7 (Free). My son took some video... can't wait to dig through that. I'm told I'm not pulling my head up quick enough when I swim fly. It will be nice to compare what I'm doing with the better swimmers.
    Categories
    Swim Workouts
  10. MATT Wednesday Workout

    by , February 2nd, 2011 at 09:27 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x 50 hard - 1:15
    First 50 of each day 1 meet event

    1 x 50 Easy

    4 x 50 hard - 1:15
    First 50 of each day 2 meet event

    150 Cool down

    (total 1000)

    Still gaining weight... but not as much as yesterday. In government terms, I think that counts as defecit reduction. Light day today. Body is ready to do more.

    Family(except me) all has a cold now. My neice who visited a couple days ago has the flu. Being a hypocondriac, I'm convinced I'll get something during the meet. I had a cold during the meet last year and it just wasn't fun.
    Categories
    Swim Workouts
  11. MATT Tuesday Workout

    by , February 1st, 2011 at 09:48 AM (Pete's swim blog)
    SCY

    400 Warm up

    6 x 50 Free - :45

    5 x 400 Free - 5:00
    Taper: 20 x 50 Free - 1:15 (IM Order Kick easy/Kick hard/Swim easy/Swim hard)

    100 Easy

    7 x 200 IM - 2:45
    Taper: 28 x 25 Free - :40
    * 1-4 IM Order Hard
    * 5-8 IM Order Easy
    * 9-12 IM Kick Hard
    * 13-16 IM Kick Easy
    * 17-20 IM Order Hard
    * 21-24 IM Order Easy
    * 25-28 Fly Down/Free Back No Breath

    (Total 4200/2500 Taper)

    I'm gaining weight which is something I was afraid would happen. Chineese buffet isn't such a good idea when you start cutting back on the workouts. This was Roger's last hard workout. He and a high school swimmer swam the 4200 yard workout today. Rest of us tapered.
    Categories
    Uncategorized
  12. MATT Monday Workout

    by , January 31st, 2011 at 10:42 AM (Pete's swim blog)
    Roger was still pushing hard this morning. The rest of us are tapering.

    SCY

    400 Warm up

    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)

    50 Easy

    100 Hard Kick

    50 Easy

    5 x 200 IM (taper - 5 x 100 IM)
    #1 - 3:00
    #2 - 2:55
    #3 - 2:50
    #4 - 2:45
    #5 - 2:40

    50 Easy

    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)

    50 Easy

    100 Hard Kick

    100 Cool Down

    (Total 4100 / 2900 taper)

    After a day off and a much lighter workout, I'm not nearly as sore as last week. Breast stroke felt pretty good. No knee pain at about 95% effort. I did the last 100 Hard kick with breaststroke kick on 1:27.
    Categories
    Swim Workouts
  13. Reflections on the last year

    by , January 29th, 2011 at 07:08 PM (Pete's swim blog)
    Now that I'm tapering for the Auburn Masters SCY Invitational, I thought I'd reflect on the last year. The Auburn meet is the only one our team competes together in. This will be my second meet since I started swimming 2 years ago. Last year, I had a lot of fun but I ran into a lot of little things that kept me from performing well. First, I injured my shoulder a couple months before the meet. It was fine for the meet but I never really pushed myself up to the taper. Second, the pool was a shock for me. We practice in a small 25 yard pool with a 4' shallow end and 8' deep end. It is the only pool I had practiced in. Auburn is a tad different... higher flags, 9' constant depth, all sorts of lane markings and bridges that extended down half the depth of the pool. First thing I did warming up was to crash into a bridge head first. Having no previous times, I guessed and ended up seeding myself way too fast. So, most races I was trailing everyone. I do better when people are chasing me. Still, once I settled down, I actually won an event.

    This year is a lot different. I put the paddles away where I wouldn't be tempted to use them. No shoulder injuries. My knee has tendonitis from too much breaststroke kicking. That's been manageable with ibuprophen and I've started using other kicks. In the past, I've been dependent upon breaststroke kick to keep up on kicking sets. My other kicks have made significant improvement because of the injury.

    I practice once a week in Huntsville. This has helped me adapt to different pool configurations. Sometimes it is longcourse. Sometimes I'm swimming in 6' of water. Sometimes I'm swimming in 4'.

    My seeds should be more realistic this year. I don't expect to lead every heat I'm in but I probably won't be bringing up the rear like I did last year.

    Things I did well this year:

    Turns - I've really worked at this in the last month or so when Roger pointed it out. I wasn't streamlining off the walls and I was breathing on my first stroke. Not perfect yet but I'm a lot better and I can tell a huge difference.

    Kicks - I've dropped a good 30 seconds off my 200 IM kick time. I really worked a lot on dolphin kick and I'm much more confident with one or two dolphin kicks off the wall.

    Endurance - Last year, I dreamed about making the splits on our workouts. Now, I'm putting on a drag suit to make it so I can't... well sometimes I do.

    Fly - I'm a frog on a team of fly swimmers. Can't help but get better just trying to keep up. Last year, "Fly" was the "F-word". This year, not so much.

    Things I could do better (I'm not getting down on myself... just reflecting):

    Backstroke - At least I don't get panicky drowning feelings when water goes down the wrong way doing backstroke anymore. I just haven't seen the gains on backstroke I've had with fly.

    Drills - We don't do many drills to work on the little things. I've still got lots of bad habits and I need to find ways of getting rid of them.

    Weight - At 186, I'm 10 pounds heavier than last year. Part of it is additional muscle. Lots of it is telling myself I can eat that whole bag of potato chips because I'll swim it off tomorrow. Two weeks ago, I got on the scale after not doing so for a while and got a 192 lb. wakeup call. It's not just for swimming faster... my lower back has arthritis and the more I weigh, the more I risk severe back problems.

    I'm far more confident in what I can do this year. Last year was like going to Disney World for the first time. I was just blown away by the whole experience. This year is like going back. I know what the really fun rides are and I can't wait to get back to them.
    Categories
    Uncategorized
  14. Saturday Workout

    by , January 29th, 2011 at 10:35 AM (Pete's swim blog)
    SCY

    400 Warm up

    200 Kick w/ fins
    200 IM Drill
    200 Free

    400 Kick w/ fins
    400 Free down/IM back
    4 x 50 Fly - :55
    4 x 50 Back - :55
    4 x 50 Breast - 1:00
    4 x 50 Free - :50

    300 Kick w/ fins
    300 Free negative split
    4 x 50 IM order - :55
    4 x 50 Free - :55
    4 x 50 IM order - :55

    3 x 200 Pull - 3:00

    3 x 100 IM - 1:40
    3 x 100 Free - 1:30 negative split
    3 times through
    * 1 x 50 Stroke IM Order - :55
    * 1 x 50 Free - :55

    100 Cool Down

    (5400 Total)

    Worked out in Huntsville this morning. Saturdays in Huntsville are supposed to be the "easy" day but it never works out like that. Felt great through the 400's. Half-way through the 300's fatigue started setting in. I guess I'm not fully recovered from the double I did Thursday. 5400 is a lot longer than the Huntsville crowd usually swims. We were considering a double today but with the extra yardage from the morning workout, we decided to officially start tapering.
    Categories
    Swim Workouts
  15. MATT Friday Workout

    by , January 28th, 2011 at 09:59 AM (Pete's swim blog)
    SCY

    400 Warm up

    8 x 200 Up/Down Kick - 3:30 (:10)
    If you get 10 seconds rest, substitute 50 free for 50 kick; if you don't substitute 50 kick for 50 free

    100 Easy

    1 x 200 Free - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00

    50 Easy

    1 x 200 Timed pull (2:35)

    100 Cool down

    (4050 total)

    Lots of pain but it should be worth it. I chickened out on the second set of 200's and swam backstroke instead of fly. Today was mostly about making splits and keeping focused despite extreeme fatigue. For the most part, I did ok but near the end, I started falling back into bad habits on turns. Tomorrow is the last hard workout day before taper.
    Categories
    Swim Workouts
  16. Double Thursday Workout

    by , January 27th, 2011 at 06:12 PM (Pete's swim blog)
    Trying to beat myself us as much as possible without tearing/breaking anything. I pretty much went through my events for the Auburn meet in two weeks.

    SCY

    400 Warm up

    200 Fly timed (3:10)
    100 Easy
    100 Breast timed (?? Can't remember)
    100 Easy
    200 Free timed (2:38)
    100 Easy
    400 IM timed (5:50)
    100 Easy
    500 Free timed (6:22)
    100 Easy
    200 Breast timed (3:00)
    100 Easy
    200 Back timed (3:05)
    100 Easy
    50 Breast timed (:40)
    50 Easy

    8 x 100 Up/Down Fly Kick - 1:40 (:10) Start w/ 50 Fly Kick/50 Free

    200 Cool Down

    (4000 Total)

    That makes 8350 yards for the day. I'm pretty worn out but no sharp pains. Times were very slow but I expected it. I really just wanted to run through the event order. Focused a lot on holding my stroke together even if I was going slower than I wanted to. Good turns, good legal touches on the walls and strong finishes. After the 400 IM I was ready to call it a day but I convinced myself that the fly was over and all I really had to do was gut out a 500 free and I'd be most of the way there.
    Categories
    Swim Workouts
  17. MATT Thursday Workout

    by , January 27th, 2011 at 10:47 AM (Pete's swim blog)
    SCY

    400 Warm up

    6 x 50 Free - :45

    4 x 25 IM Order - :30
    4 x 25 Back/75 Free - 1:15
    1 x 100 Pull Easy - 2:00
    1 x 100 Kick Easy - 2:00
    1:00 Rest
    4 x 25 IM Order - :30
    4 x 50 Back/50 Free - 1:15
    1 x 100 Pull Easy - 2:00
    1 x 100 Kick Easy - 2:00
    1:00 Rest
    4 x 25 IM Order - :30
    1 x 25 Back/75 Free - 1:15
    1 x 50 Back/50 Free - 1:15
    1 x 75 Back/25 Free - 1:15
    1 x 100 Back - 1:15
    1 x 100 Pull Easy - 2:00
    1 x 100 Kick Easy - 2:00

    8 x 100 Up/Down Kick - 1:45 (:10)
    Start w/ 100 fly. If you get more than 10 sec. rest, replace 25 fly with 25 kick. If you get less than 10 sec. rest, replace 25 kick with 25 fly.

    125 Easy

    1500 Relay (I swam 550 yds of the relay)

    75 Cool down

    (4350 total)

    I swam all the back/free as just free. Drafted a high school swimmer for the first two rounds and then led a lane for the third. Also did 50 fly/50 free to start on the up/downs. Replaced the free with kick before I replaced the fly with kick. The idea of adding an extra 25 fly is a big motivator to kick harder.

    The relay was confusing but fun. We had 5 people so the high school swimmer swam every other 50 in his lane and the rest of us took a turn being his teammate while also taking a turn in our own lane. Somehow it worked out that the cycle repeats every 400 yards. High school swimmer lane finished at 14:44. The rest of us came in at 14:54. So, I guess the old guys lost... but we also won.

    Might sneak in another swim at lunch today.
    Categories
    Swim Workouts
  18. MATT Wednesday Workout

    by , January 26th, 2011 at 12:52 PM (Pete's swim blog)
    SCY

    400 Warm up

    4 x 100 - 1:30
    * 1st Free
    * 2-4 1st 25 Fly

    16 x 100 Up/Down - 1:30 (:05)
    * 1-8 Fly - Start with 100 Fly. If you get less than 5 seconds rest, substitute 25 fly with 25 free. If you get more than 5 seconds rest, substitute 25 free with 25 fly
    * 9-16 Kick - Start kick where you left off with fly.

    50 Easy

    300 Free, 1st 75 Fly - 4:30
    300 Free, 1st 50 Fly - 4:25
    300 Free, 1st 25 Fly - 4:20
    1:00 Rest
    300 Free - 3:45

    50 Easy

    5 Times through
    * 100 Hard Pull - 1:20
    * 50 Easy Pull - :50

    100 Cool down

    (4550 Total)

    We were supposed to get 2-4 inches of snow last night. I was happy to wake up to just rain. Kids... not so much. Snow started falling right as the workout ended. Won't be enough to stick and shut down the pool.

    Lots of good fly workout today. I was good and fatigued for the last 300. Managed a 3:38. I was shooting for a 3:30. Descended the 5 100's at the end from 1:15 to 1:10.
    Categories
    Swim Workouts
  19. MATT Tuesday Workout

    by , January 25th, 2011 at 10:25 AM (Pete's swim blog)
    SCY

    400 Warm up

    2 Times Through (750 yds)
    * 25 Kick - :30
    * 50 Free - 1:00 2 breaths/25
    * 75 Pull - 1:00
    * 125 IM - 2:00
    * 100 Breast - 2:00

    2 Times Through (750 yds)
    * 25 Kick - :30
    * 50 Free - 1:00 2 breaths/25
    * 75 Pull - 1:00
    * 125 IM - 2:00
    * 100 Back - 2:00

    2 Times Through (750 yds)
    * 25 Kick - :30
    * 50 Free - 1:00 2 breaths/25
    * 75 Pull - 1:00
    * 125 IM - 2:00
    * 100 Fly - 2:00

    100 Easy

    1000 Pull - Check split every 200 / Descend

    100 Easy

    10 x 25 - :40 Breath Control

    50 Easy

    100 Timed - Choice of stroke

    100 Cool down

    (4350 total)

    My 1000 Splits: 2:25, 2:30, 2:30, 2:35, 2:25
    100 Timed Fly: 1:18

    I don't pull due (shoulder pain) so I left after the paddlers. They eventually caught me at the end of the third 200 so I spent 5 seconds letting them go by. Felt strong on the finish.

    Fly continues to elude me. The first 25 on the timed fly felt great. Smooth, fast... everything was clicking. Second 25 was tougher but still felt good. Last 50 felt like the wheels came off. I wasn't terribly tired but it felt like my timing was off an I was fighting myself.
    Categories
    Swim Workouts
  20. Monday Workout

    by , January 24th, 2011 at 10:35 AM (Pete's swim blog)
    SCY

    400 Warmup

    6 x 50 Free - :45

    800 Free - Open turns every 200 to check split

    100 Easy

    4 times through
    * 200 Kick
    * 50 Stroke - 1:00
    * 50 Pull - 1:00
    * 50 Stroke - 1:00
    * 50 Pull - 1:00
    * 50 Hard Stroke - 1:00
    * 50 Pull - 1:00

    100 Cool down

    (3700 Total)

    My 800 splits today: 2:24, 2:26, 2:28, 2:26 (9:44).

    Updated January 24th, 2011 at 11:35 AM by pmccoy

    Categories
    Swim Workouts