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Swim Workouts

  1. 01.03.12 Tuesday workout

    by , January 3rd, 2012 at 09:12 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp ~83. Wore a drag suit until the timed 400 IM. Getting used to the drag suit again.

    400 Warm up

    4 x 100 IM - 1:40 (I did Fly/Br/Br/Free)
    400 Free - 6:00 (5:02)
    2 x 100 IM - 3:10
    400 Free - 5:45 (4:54)
    100 Easy

    400 Free - 5:30 (4:58)
    400 IM - 6:30 (5:55 - Fly/Br/Br/Free)
    400 Free - 5:15 (4:56)
    100 Easy

    400 IM Timed (5:37)
    50 Easy
    Went out at a very fast pace holding with Roger and Dave through 75 yards. Dave and I faded on the last 25 of the fly. Then, Dave dropped me on the backstroke . 5:37 isn't too bad for the end of practice.

    2 Times through
    * 50 Easy Kick - 1:10
    * 50 Hard Kick - 1:10
    * 50 Easy Kick - 1:10
    * 50 Hard Kick - 1:10
    * 50 Easy Pull - :50
    * 50 Hard Pull - :50
    * 50 Easy Pull - :50
    * 50 Hard Pull - :50

    150 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  2. 01.02.12 - Monday workout Challenge day

    by , January 2nd, 2012 at 09:29 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp 82. Dropped backstroke today until after the Auburn meet. I'll substitute breaststroke in its place unless I'm doing a 200 IM (I'm swimming the 200 IM at Auburn and don't want to get used to doing the wrong order). Good start to the new year. Made 6 x 100 on 1:10. Wore a racing jammer to make it. Put on a drag suit when I was done.

    SCY

    450 Warm up

    Challenge Set
    6 x 50 - :45
    6 x 100 - 1:10 (1:06, 1:08, 1:09, 1:11, 1:09, 1:08)
    50 Easy
    Would not have made this without Roger swimming next to me. I knew he was going to lock into 1:10s and all I had to do was stay even with him. After #4, it was looking hopeless since we kept bleeding time. After #5, we were somehow back on it and I decided I wasn't going to lose it with 100 to go. Roger took off and I chased as hard as I could but couldn't keep up. Thought I had missed it but it turns out he was just burning off whatever he had left and made 1:05. I was a couple seconds back at 1:08. Great start to the new year!

    3 Times through:
    * 2 x 50 Pull - :50 (Held :33)
    * 2 x 50 Kick - 1:10
    5 x 50 Breast - 1:00 Descend (:38 on last one)
    50 Easy

    10 x 100 Up/down kick - 1:40 (:10)
    5 x 50 Back - 1:00 Descend (I did Breast again :40 on last one)
    3 Times through:
    * 2 x 50 Pull - :40 (Held :35)
    * 2 x 50 Kick - 1:10
    5 x 50 Free - 1:00 Descend (:28 on last one)
    50 Easy

    6 x 100 Up/down kick - 1:40 (:05)
    5 x 50 Fly - 1:00 Descend (:38 on last one)

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  3. 12.31.11 - New years eve workout

    by , December 31st, 2011 at 12:59 PM (Pete's swim blog)
    Swam at HSA w/ Bob, Bob, Dave and a couple other people. This closes the books on 2011. 689.78 miles swum (=1,214,015 yards, =1,110,095 meters). That doesn't include about 30 miles from January. This has been a good year with lots of improvement in all of my strokes. Had a great Nationals breaking 3:00 in the 200 Br. Somewhere after Nationals, my fly started to pick up and recently I've seen a big drop in times for my 200 and 500 free. Who knows... maybe in a few years, I'll actually know what I'm doing.

    SCY

    500 Warm up (200 IM/100 FR/200 IM)

    200 Kick w/ fins
    200 IM Drill down/swim back
    4 x 50 Free - :50 (Held :30-31)
    200 Kick w/fins
    200 IM Drill down/swim back
    4 x 100 Free - 1:30 (Held 1:08-1:10)

    200 Pull
    4 x 50 IM Order - 1:00
    4 x 50 Free - :50 (Held :33)
    200 Pull
    4 x 50 IM Order - 1:00
    4 x 100 Free - 1:30 (Held 1:10)

    At this point a couple other people joined us and instead of strict intervals, we went :05-:10 seconds after the last person touched.
    75 IM / 25 Free
    75 IM / 50 Free
    75 IM / 75 Free
    75 IM / 100 Free
    200 Kick w/ fins
    200 Pull
    75 IM / 100 Free
    75 IM / 75 Free
    75 IM / 50 Free
    75 IM / 25 Free

    Dave and I were the only ones left. He finished off with 2 x 200 Pull and I decided to do and easy kick followed by a timed pull.
    200 Kick w/ fins
    200 Pull timed (2:12)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  4. 12.30.11 - Friday workout

    by , December 30th, 2011 at 08:55 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp cooler ~82. Wore drag suit except on timed 200 IM. Felt pretty good today. Held sub 1:10s on the 4 x 100s (2nd and 3rd iterations) and made the 4 x 100 on 1:15 with a drag suit on. Good confidence builder for Monday's challenge set.

    SCY

    500 Warm up

    4 x 100 - 1:30 (Held 1:15s)
    4 x 100 - 1:40 (#1 Kick 1st 25; #2 Kick 4th 25; #3 Kick 1st 50; #4 Kick 2nd 50)
    4 x 75 - 1:10 1st 25 fly (I did the last 2 fly/back/breast)
    50 Easy

    4 x 100 - 1:25 (Held 1:10s)
    4 x 100 - 1:40 (#1 Kick 1st 25; #2 Kick 4th 25; #3 Kick 1st 50; #4 Kick 2nd 50)
    4 x 75 - 1:10 1st 25 back (I did back/breast/free)
    50 Easy

    4 x 100 - 1:20 (Held 1:10s)
    4 x 100 - 1:40 (#1 Kick 1st 25; #2 Kick 4th 25; #3 Kick 1st 50; #4 Kick 2nd 50)
    4 x 75 - 1:10 1st 25 breast (I did breast/free/fly)
    50 Easy

    4 x 100 - 1:15 (1:11, 1:14, 1:14, 1:10)
    50 Easy

    200 IM Timed (2:37)

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  5. 12.29.11 - Thursday workout

    by , December 29th, 2011 at 09:32 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~82. Wore drag suit for first half of workout.

    SCY

    500 Warm up
    200 IM Moderate pace

    4 x 200 IM/200 IM Kick
    #1: IM - 3:15, Kick - 3:45
    #2: IM - 3:10, Kick - 3:40
    #3: IM - 3:05, Kick - 3:35
    #4: IM - 3:00, Kick - 3:30
    100 Easy (Removed drag suit)

    4 x 200 IM/200 IM Kick (Switched to Br Kick)
    #1: IM - 2:55, Kick - 3:25
    #2: IM - 2:50, Kick - 3:20
    #3: IM - 2:45, Kick - 3:15
    #4: IM - 2:40, Kick - 3:10
    100 Easy (Removed drag suit)
    Did fine on the first 4. Made it through the third IM/Kick on the second 4. IM on 2:40 was just too much at that point. Almost caught up and made the interval for the kick but ended up paying a hard price for that effort later on.

    200 IM Timed (2:38.5)
    50 Easy

    12 x 50 Pull - 1:00 Easy/Hard
    Made 28s and 29s on the Hard pulls.

    150 Cool down - this is where I paid for the hard breast stroke kick earlier. For cool down, I've been doing 8 x 25 IM order down easy/back dive with a couple hard strokes. My back stroke start was atrocious. Hit the water flat on my back. Hurt a little but probably sounded a lot worse. The breast stroke start was the killer though. As soon as I left the block, both my quads seized up with my legs fully extended. My first thought was that I'm in a lot of trouble because I'm not going to be able to swim if I can't move my legs. Then I remembered that I had just done 12 x 50 pull and my legs aren't all that critical. So, I glided to the shallow end, stood up and waited for my legs to uncramp. Took a minute or so before the cramp let go. Probably the longest I've ever dealt with something like that.

    (5100 Total)
    Categories
    Swim Workouts
  6. 12.27.11 - Tuesday workout

    by , December 27th, 2011 at 08:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Pool temp 83. Wore drag suit for most of the workout. Not liking my drag suit much.

    SCY

    450 Warm up

    200 Free - 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
    150 Easy (Took and extra 100 easy so Roger could warm up some)

    9 x 200 - 3:00
    #1, 9 - 200 IM
    #2 - #8 - 100 Free + Convert 25k/75 Free -> 100 IM Kick -> 25k/75 Free
    100 Easy

    10 Times through (Took drag suit off)
    * 100 - 1:10 (1:05-1:08)
    * 50 - :50

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  7. 12.26.11 - Monday workout

    by , December 26th, 2011 at 08:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave today. Pool temp ~83. Got a new drag suit for Christmas so I wore it for everything but the warm-up and 5 x 100s. I've forgotten how slow it makes me. 5 x 100s were kind of a bust. Came in 4 seconds over the time. Lost most of it on #4. I mostly blame sloppy flip turns.

    SCY

    600 Warm up

    6 x 50 - :45
    2:00 Rest
    5 x 100 - 1:10 (1:05, 1:10, 1:11, 1:12, 1:11)
    50 Easy

    8 x 50 - 1:00 (1-4 Fly descend, 5-8 back descend)
    5 x 200 - 3:00 (Odds - IM, Evens - 1st 50 kick)
    8 x 50 - :50 2 easy/2 hard
    50 Easy

    5 x 200 - 2:45 (2:35, 2:30, 2:30, 2:30, 2:25)
    8 x 50 - 1:00 (1-4 Br descend, 5-8 free descend)

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  8. 12.23.11 - Friday workout

    by , December 23rd, 2011 at 12:18 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp still a bit hot but bearable. Had a good 16 x 100 on 1:15 today. Occasionally dropped off the pace but always found my way back. Final 50 was :34 (1:08 pace). Pretty tired after that but managed to finish with a strong timed 200 IM kick (3:18).

    SCY

    500 Warm up

    16 x 100 - 1:15 (Optional rest on #5 and #10 - just swam through them today )
    50 Sprint (:34)
    100 Easy
    First 100 was on 1:12. Second was on 1:18... ut oh... Didn't panic because I knew I wasn't fully warmed up yet. Just cranked out 1:14s and 1:15s until I caught back up. By #6 I was getting a couple seconds of rest. At #10 I was starting to fatigue and just started holding 1:14-1:15 - touch and go. After #14, I was a second off the pace but at that point I was too close to give up. Got the second back on #15 and cruised through #16 on 1:13. Found the energy to sprint the last 50 on :34. This has become more a mental battle than a physical one. It's so easy to just stop and let the pain subside. I kept thinking to myself that if I'm going to do 10 100s on 1:10, I better be able to do 16 on 1:15. Stopping at #5 isn't going to cut it. The good thing is that I can do something new I could never do before. The bad thing is I have doubts about making 10 x 100 on 1:10. But that's something I'll fight with on Monday.

    20 x 25 Kick - :30

    5 Times through:
    * 50 Fly - 1:00 Hard
    * 50 Pull - 1:00 Easy
    * 50 Back - 1:00 Hard (Worked on 8-10 SDKs)
    * 50 Pull - 1:00 Easy
    * 50 Breast - 1:00 Hard
    100 Easy
    Since my backstroke is pretty bad, I decided to work on SDKs some. I tend to do a lot better with it rested so my first 25 is pretty good. But on the second 25, something gets out of synch, I lose my speed and just bob to the surface.

    200 Timed kick (3:18 - I think this is a pb)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  9. 12.22.11 - Thursday workout/mini double

    by , December 22nd, 2011 at 09:10 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp warmer today . Probably around 84-85. It was tough with the heat. Took my kids swimming last night. They have been wanting to go for a while. Since I was there I warmed up a little and did a timed 200. Swam a personal best 2:10 (Meet time earlier in the year was 2:11). When I got home last night I ended up working an additional 3 hours and went to bed very late. Morning workout was pretty nasty especially with the extra workout and lack of sleep. Made pretty much everything but I was dragging through it.

    12.21.11 - Mini double
    SCY

    50 Warm up
    2 x 50 25 SDK on back/25 Easy
    300 Ferry kid drills - mostly swimming br with a small child on my back. This is an excellent way to practice how NOT to swim breaststroke... but the kids seem to enjoy it.
    4 x 50 - :45
    1 x 200 Timed (2:10)
    50 Cool down

    (900 Total)

    12.22.11 - Morning workout
    SCY

    400 Warm up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (Second one optional - I did both)
    1 x 100 - 1:10
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:15
    2 x 100 - 1:10 (Second one optional - took second one off)
    1 x 100 - 1:05 (made it! - 1:04)
    50 Easy
    This one hurt pretty bad. I was :02 behind on the first 1:10. Got back :01 on the 3 1:15s but lost :01 on the second 1:10. Taking off the third 1:10 made a huge difference. I was very sore but I was able to swim smooth and fast.

    As with many of Roger's workouts, hard stuff is followed by a good dose of fly. It stinks when you have to do it but mentally I'm a lot tougher because of it.

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 Free - 1:35 (Optional IM - I did easy IM)
    2 x 100 Fly - 1:30 (ouch! Made the first, 1:32 on the second)
    1 x 100 Free - 1:25

    200 Cool down

    (4300 Total - I did 4200)

    Updated December 22nd, 2011 at 09:33 AM by pmccoy (It's not Friday yet)

    Categories
    Swim Workouts
  10. 12.20.11 - Tuesday workout

    by , December 20th, 2011 at 09:18 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp 83. Felt the aftermath of yesterday's hard effort. Mostly just a bit sore but didn't slow me down too much. We did this workout straight through. I mixed in some IM since we are now getting used to a 1:10 pace.

    SCY

    500 Warm up

    3 x 100 - 1:25 (I did first two IM)
    2 x 100 - 1:20 (I did first one IM)
    1 x 100 - 1:15
    16 x 25 - :30 Easy free/Hard stroke IM order
    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard stroke IM order
    3 x 100 - 1:25 (Every other one IM)
    2 x 100 - 1:20 (Every other one IM)
    1 x 100 - 1:15
    2 x 100 - 1:20
    3 x 100 - 1:25 (Last one IM)
    16 x 25 - :30 Easy free/Hard stroke IM order

    200 Easy fly (3:00)
    100 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  11. 12.19.11 - Week 5 Challenge day

    by , December 19th, 2011 at 09:09 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp ~83. After being cramped in a gym with 250 Lego crazy kids, I've manage to contract a cold. Also enjoyed my last afternoon of soccer yesterday for the next couple months. So, things weren't looking great for the week 5 challenge: 5 x 100 on 1:10. Last February, I swam a 500 on 5:54.08. Today, the goal was to break that. Despite my afflictions, I did accomplish that today. I went 1:07, 1:09, 1:09, 1:09, 1:08. The last one could have been a bit faster but I jammed myself up on one of the turns. The good thing is that I still had something left on my last 100. I should be good for 6 next week (or maybe the following week if we take next Monday off).

    550 Warm up

    Challenge set
    6 x 50 - :45
    2:00 Break
    5 x 100 - 1:10 (Made it!)
    50 Easy

    4 Times through
    * 25 Fly/50 Free - 1:10
    * 50 Free/25 Fly - 1:10
    * 75 Fly - 1:10
    100 Easy

    4 x 75 - 1:10 (I did 25 Stroke/50 Free)
    4 x 75 - 1:05 (I did 25 Stroke/50 Free)
    4 x 75 - 1:00
    4 x 75 Pull - 1:10 Easy/hard
    4 x 75 Pull - 1:05 Easy/hard
    4 x 75 Pull - 1:00 Easy/hard
    50 Easy

    8 x 50 Kick - :50

    200 Cool down

    (4850 total)
    Categories
    Swim Workouts
  12. 12.16.11 - Friday workout

    by , December 16th, 2011 at 09:35 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~83. More fly today but regulated a bit with the up/downs. Had some good hard 50 frees today. Went :28 off a push on one... :30s for the others. The 200 in the middle of the workout had us kind of scratching our heads. Might have been there for active rest. I tried to go 2:20 but I was still a bit worn out from the hard 50s and made 2:25. Dave and I went at it hard on the last 4 100s. Since the up/down was saturated from backstroke, we did 100 br, 75br/25fr, 100 br, 75br/25fr on 1:40. We were making the 100 br just under 1:30 and the 75/25 at about 1:25. On the last one, I pushed a little harder and built a body length or two at 75 yards knowing Dave was going to be coming for me on the 25 free. As I took my second breath off the wall, I saw him cranking his arms up... it was ON! It's amazing how quickly I started losing distance but in the end I had enough lead to hold him off. Good to get a win every once in a while. Especially since Dave had been beating me to a pulp all practice long. We made 1:20 which I doubt I would have done on my own. Nice to have competitive teammates to drive you sometimes.

    SCY

    500 Warm up

    8 x 100 - 1:30 (:10) Up/Down fly (0, 1, 2, 3, 2, 1, 2, 1 fly lengths)
    4 x 100 - 1:40 (:10) Up/Down fly (2, 3, 4, 3 fly lengths)
    8 x 50 IM Order - 1:00 Easy/Hard (last 50 - :28)
    50 Easy

    8 x 100 - 1:40 (:05) Up/Down Kick (0, 1, 2, 3, 4, 3, 4, 3 kick lengths)
    8 x 50 - :50 (easy/hard) Hards were :30-:31
    200 Free - 3:00 (2:25)
    4 x 100 - 1:40 (:10) Up/Down back (0, 1, 2, 3)
    4 x 100 - 1:40 (:10) Up/Down breast (4, 3, 4, 3)

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  13. 12.15.11 - Thursday fly workout

    by , December 15th, 2011 at 09:04 AM (Pete's swim blog)
    Swam w/ Roger Dave and Dave. Pool temp 83. This one of the crazy distance fly days. Intervals are high enough that I can get by with "easy fly" but it piles up. Even worse, I was swimming between Dave M and Roger both of which swim fly faster than I do. As I start getting behind, their wake converges into a rogue wave in my lane. I try to look at the bright side: a) its and incentive for me to not fall too far behind and b) I'll be a lot faster when I have clean water to swim through in a race.

    We ended up modifying the workout a good bit in order to cut out some of the fly and add in some shorter distance stuff.

    SCY

    500 Warm up

    2 Times through
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly/50 Free - 1:30
    * 400 IM - 7:00
    50 Easy

    200 IM - 3:30 (125 Fly/25 Bk/25 Br/25 Fr)
    300 IM - 5:30 (150 Fly/50 Bk/50 Br/50 Fr)
    175 Fly - 3:00
    175 Free - 2:30
    50 Easy

    10 x 50 - :45 (Descended to :31s)

    32 x 25 - :40
    * Roger's Set: 8 x 25 Easy down/Hard back from dive, IM Order
    * My Set: 8 x 25 No breath dive back
    * Dave M's Set: 8 x 25 Hard kick IM order
    * Dave B's Set: 8 x 25 Easy down/Hard back from dive, IM order, one breath/25

    200 Easy Fly - Goal 3:00 (made 3:05)

    50 Cool down (200 Easy fly was supposed to be cool down until someone suggested the 3:00 goal pace)

    (4100 Total)

    Updated December 15th, 2011 at 10:21 AM by pmccoy

    Categories
    Swim Workouts
  14. 12.14.11 - Wednesday workout

    by , December 14th, 2011 at 08:34 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp 83. Very sore from yesterday. Finally got some speed back about 2K yards in but I was hurting throughout practice today. Took it kind of easy today until the end. Dave paced the 300 on 1:15s and I fell behind for a little bit. Started working long smooth strokes and managed to catch back up. Probably would not have done that on my own.

    SCY

    500 Warm up

    4 Times through:
    * 25 Kick - :30
    * 50 Fly/Free - :45
    * 75 Kick/Fly/Free - 1:15
    * 25 Bk/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15 (1:12's - last one 1:09)
    50 Easy

    5 x 200 IM - 3:30
    100 Stroke - 2:00
    200 IM - 3:00 (2:45)
    300 Free - 4:00 (3:43)

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  15. 12.13.11 - Tuesday workout

    by , December 13th, 2011 at 08:34 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp 83. The 400 at the end was lots of fun. I was shooting for 4:40 and fell just a bit short. Not long ago, I was excited about breaking 5:00. Despite botching my flip turn at 50 yds, my 200 was pretty smooth. At 300 yds, I had built up about 4 body lengths on Roger. Thought that would be enough to hold him off. At 50 to go, he was on my feet. I kind of flailed along doing everything I could to hold him off but he out touched me at the wall . Still, lots of fun to have someone to race like that.

    SCY

    500 Warm up

    Everything pretty much straight through. 100 stroke on 2:00 allows for a little recovery.

    8 x 50 Pull - :50 (2 easy/2 hard)
    100 Stroke - 2:00 (fly)
    8 x 50 Kick - :50 (br)
    100 Stroke - 2:00 (back)
    200 IM - 3:00 (2:40)
    8 x 50 Pull - :50 (2 easy/2 hard)
    100 Stroke - 2:00 (back)
    200 IM - 3:00 (2:45)
    300 Free - 4:00 (3:40)
    8 x 50 Kick - :50
    100 Stroke - 2:00 (back)
    200 IM - 3:00 (2:47)
    300 Free - 4:00 (3:38)
    1:00 Rest (We might have taken more like 3:00)
    4:00 Free - 5:00 (4:42)

    200 Cool down

    (4300 Total)

    Updated December 13th, 2011 at 09:20 AM by pmccoy

    Categories
    Swim Workouts
  16. 12.12.11 - Challenge day week 4

    by , December 12th, 2011 at 09:22 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~84. Played soccer for about an hour and a half yesterday afternoon. Wasn't in my best condition for the challenge today. Next week will probably be our last day of soccer so I should be more rested for week 6. I'll probably need it.

    SCY

    400 Warm up

    6 x 50 Free - :45
    4 x 100 - 1:10 (1:07, 1:10, 1:11, 1:08)
    Two touch and go's and sore legs kind of did me in. I also misjudged a couple walls. I knew I wasn't 100% on the six 50s. Still, I was able to dig deep and make the last 100 by a couple seconds. Pretty sure I can do 5. Might have to put my aquablade jammer on once we get past that one.
    50 Easy

    4 Times through:
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy
    What better way to finish off some hard 100s than with some fly. Interval wasn't too bad but it still hurt.

    16 x 100 - 1:40 (:10) up/down kick
    Saturated the up/down w/ mostly br kick.

    12 x 50 - :50
    * Odds Fly/Kick
    * Evens Free

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  17. 12.10.11 - Saturday HSA workout

    by , December 10th, 2011 at 09:55 AM (Pete's swim blog)
    Swam at HSA. Shared a lane w/ Bob. Brook coached. Supposed to start at 5:00 AM. Through a series of unfortunate events, Brook opened up at 5:35. Did a quick workout and then headed to a local restaurant to have a Christmas breakfast w/ Brook. Lots of fun.

    Pretty tired today after yesterday's workout. I held up for the shorter workout but I'm feeling it bad now. Will be good to get a day off.

    SCY

    400 Warm up

    6 x 50 Kick w/ fins
    300 IM (Kick/Drill/Swim each stroke)
    300 Free (3:35)

    6 x 50 IM
    3 x 100 Free - 1:30 (1:07s)
    4 Times through
    * 75 IM - 1:10
    * 100 Free - 1:20
    6 x 50 Free
    6 x 50 Pull

    (3200 Total)
    Categories
    Swim Workouts
  18. 12.8.11 - Thursday workout

    by , December 8th, 2011 at 08:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Looks like Roger is slowly ramping up to 5 days a week. Pool still a tad warm ~84.

    SCY

    500 Warm up

    6 x 50 - :45 Worked down to :33s
    8 Times through:
    * 25 Stroke/75 Free - 1:10 (Stroke IM order)
    * 50 Kick - 1:10
    * 2 x 50 pull - 1:05
    100 Easy
    Kind of a different set for us. We don't typically do this much rest. I pushed the 100s hard - fly 1:06, 1:05; back 1:07, 1:07; Breast 1:08, 1:08, free - 1:01, 1:02 - and treated the remaining 150 as active recovery.

    400 IM Kick Timed - 6:50 Might be the first time I went under 7:00. Kick continues to improve significantly.
    100 Easy

    400 IM Timed - 5:35 Not my best effort but not too bad considering it was at the end of practice. Went out a bit fast on fly and started hurting bad at 75 yds. Was still able to hold even w/ Roger and trailed slightly behind Dave. Backstroke is the killer for me. By the time I turned for breststroke, Roger was 20 yards ahead.

    200 Cool down

    (3900 Total)
    Categories
    Swim Workouts
  19. 12.6.11 - Tuesday workout

    by , December 6th, 2011 at 09:01 AM (Pete's swim blog)
    Swam w/ Roger and Dave. Good workout. Some of the intervals were just outside my reach but I was able to recover and catch up.

    SCY

    450 Warm up
    2 x 100 - 1:30 (did Tiger tumblers on flip turns - see yesterday)
    3 x 100 IM - 1:30 (1:22-1:25)

    4 times through (IM order on stroke):
    * 2 x 50 - :45 hard stroke
    * 2 x 50 - :45 easy free
    * 2 x 50 - 1:00 hard kick
    * 2 x 50 - 1:00 easy kick
    * 2 x 50 - :45 hard pull
    * 2 x 50 - :45 easy pull
    * 300 - 4:00 convert free to IM (3:40, 3:50, 4:02, 4:07)

    200 Cool down

    (4750 Total)

    Updated December 6th, 2011 at 11:07 AM by pmccoy

    Categories
    Swim Workouts
  20. 12.5.11 - Challenge day

    by , December 5th, 2011 at 09:03 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp 84.

    SCY

    400 Warm up

    Challenge Set
    6 x 50 - :45 (worked down to :33s - :34s)
    3 x 100 - 1:10 (1:07, 1:08, 1:07)
    Still going too fast on #1. Tried hard to not chase Dave but apparently, I did a little. Was easily good for one more 100 on 1:10... maybe 2. 6 is going to be tough.
    50 Easy

    4 times through
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Reverse IM - 1:15 (no free)
    1:00 Break

    4 times through
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Reverse IM - 1:15 (no free)
    1:00 Break

    4 times through
    * 75 Pull - :50
    * 75 Kick - 1:20
    * 75 Reverse IM - 1:20 (no free)
    100 Easy

    10 x 100 - 1:30 (:05) Up/Down Kick - Did "Tiger tumblers" on all flip turns. At flags, dive underwater and pull to the wall. Flip underwater and glide past flags before breathing again. Got these from an Auburn swimmer - hence the "Tiger" in the name - so insert your favorite mascot. On the other hand, after a couple of these, I started not liking tigers so maybe insert your most hated mascot.

    100 Cool down

    (4950 Total)
    Categories
    Swim Workouts