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Swim Workouts

  1. 12.2.11 - Friday workout

    by , December 2nd, 2011 at 09:30 AM (Pete's swim blog)
    Swam w/ Dave today. Roger and other Dave are at the State meet in Auburn this weekend. Kent and Teresa will be swimming in the meet. Hope they do well. We modified the sendoffs for today's workout. Even with easier intervals, it was still pretty tough.

    SCY

    400 warm up

    2 x 100 - 1:30
    3 x 100 IM - 1:30
    16 x 25 - :30 1/2 under water
    50 Easy

    5 Times through
    * 4 x 50 IM Order - 1:00 (1, 3, 5 - 1/2 under water; 2, 4 - Kick)
    * 2 x 200 Pull - 2:20 (2:18-2:22 only made the last iteration)
    * :20 rest

    200 Cool down

    (4550 total)
    Categories
    Swim Workouts
  2. 11.30.11 - Solo today

    by , November 30th, 2011 at 10:20 AM (Pete's swim blog)
    Swam alone. No idea where the rest of the team was. Don't much like swimming alone but our workouts are already pre-made so at least I had something to challenge me. Problem is that it is so easy to modify the intervals and with me not feeling my best right now, it was hard not to. I resisted temptation and only modified the no-breather fly.

    SCY

    400 Warm up

    6 x 100 - 1:30 2 x Free, 2 x IM, 2 x stroke (back)
    4 Times through
    * 75 Pull - 1:00
    * 25 Fly - :30 (No breather... right! Treated these as recovery)
    * 200 IM - 3:00
    * 25 Fly - :30 (No breather - see above)
    * 75 Pull - 1:00
    100 Easy

    Missed the first stroke on 1:30 send off so I was already 5 seconds in the hole when I started the 1st iteration. Caught up by the end. Last iteration, I couldn't make the 200 IM on 3:00. Just couldn't find any endurance today. I did catch up on the pull though.

    800 IM Kick (15:25) Mostly painful. Kicked through all sorts of nasty cramps. Despite the pain, this was a good set for me. I don't do a lot of kick other than beast stroke so I had lots of time to focus on doing things better.
    1:00 break
    16 Times through
    * 25 Easy Free - :30
    * 25 Hard stroke - :20

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  3. 11.29.11 - 1 Million Meters!

    by , November 29th, 2011 at 10:51 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. It is Dave M's 50th birthday so we had a little party afterwards. Somewhere along the way today I crossed 1 Million meters. Guess that's kind of an interesting milestone. It was enough to get me going this morning. I've got some sort of mild stomach virus that won't go away. Feel rotten at night and can't get much sleep but I feel much better in the morning. Yesterday, I swam fine but today I had no energy and more or less just tried to make the intervals. Kind of disappointing given all the recent improvements I've seen. Hopefully I'll feel better tomorrow.

    SCY

    450 Warm up

    2 x 100 Kick - 1:45 (Fr/Br)
    2 x 100 Kick - 1:45 (Fl/Br)
    2 x 100 Kick - 1:45 (Br)
    2 x 100 Kick - 1:45 (Bk/Br)
    4 x 50 stroke - :50 descend

    6 x 100 - 1:15 1st 25 of 1st 100 stroke, last 25 of last 100 stroke
    100 Easy

    10 x 100 Pull - 1:20
    2 x 100 Kick - 1:45
    50 Easy

    2 x 100 Kick - 1:45
    100 Pull - 1:20
    100 Pull - 1:20 (1st 25 fly)
    100 Pull - 1:20 (1st 25 back)
    100 Pull - 1:20 (1st 25 breast)
    100 Pull - 1:20
    2 x 100 Kick - 1:40

    100 Cool down

    (4400 total)
    Categories
    Swim Workouts
  4. 11.26.11 - Saturday workout

    by , November 26th, 2011 at 12:29 PM (Pete's swim blog)
    Swam w/ Dan, Mary and Bob. Billy showed up late but didn't work out with us. Matt provided the workout which is what is HSA kids are doing for taper. Not feeling great today but it didn't slow me down much. My fly was on for some reason... usually it isn't. Right shoulder started hurting near the end. I think I tweaked it doing backstroke "blasts".

    SCY

    400 Warm up

    50 Fly/50 Back/50 Br - 2:15
    50 Back/50 Br/50 Fr - 2:15
    50 Br/50 Fr/50 Fly - 2:15
    50 Fr/50 Fly/50 Back - 2:15
    Everyone else did 50 Fr/50 Bk/50 Fr on 2:30(?). Not sure why they increased the interval short since they were ahead of me on after the first one.
    6 x 100 IM - 1:30 Descend 1-3, 4-6 (1:25 -> 1:18)
    8 x 50 Kick - :50 (Br)

    3 times through:
    * 100 Fast - 2:00 (1:05, 1:05, 1:08 - slowed down to protect my shoulder some)
    * 2 x 300 Pull - 4:00 (All on about 3:31-3:33)
    * 8 x 25 - :30 drill down/15M blast back (I did IM order)

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  5. 11.25.11 - Friday workout

    by , November 25th, 2011 at 04:54 PM (Pete's swim blog)
    Swam at Hsv NAT with Roger, Dave and Mary. Each had our own lane. Matt drew up the workout. He said it was the taper workout for his HSA swimmers and we could make it harder if we wanted. It was plenty hard enough as-is.

    SCY

    500 Warm up

    6 x 100 - 1:20 Descend 1-3, 4-6 (1:15-> 1:05, 1:18 -> 1:08)
    12 x 50 - :50 Drill down/Fr back
    16 x 25 - :30 Easy/Hard (Roger and I did IM order x 2)

    2 Times through (I had to leave early - everyone else did 3x)
    * 4 x 100 Kick - 2:00 Descend
    * 100 Fly/100 Fr - 3:00
    * 100 Bk/100 Fr - 3:00
    * 100 Br/100 Fr - 3:00

    No cool down - had to go early

    (4100 Total)
    Categories
    Swim Workouts
  6. 11.23.11 - Wednesday workout

    by , November 23rd, 2011 at 09:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Pool temp 83.

    SCY

    450 Warm up

    10 x 50 Fly - 1:00 (:40-:45)

    3 Times through
    * 4 x 75 - 1:00 Pull 2nd time through (:52-:55)
    * 50 - :35 (:30-:32)
    50 Easy

    3 Times through
    * 2 x 200 IM - 3:30 (2:50, 2:46; 2:47, 2:44; 2:46, 2:40)
    * 200 Pull - 3:00 (2:25, 2:23, 2:17)

    200 Cool down

    (4050 Total)
    Categories
    Swim Workouts
  7. 11.22.11 - Tuesday workout

    by , November 22nd, 2011 at 10:03 AM (Pete's swim blog)
    Just Dave and myself today. Pool temp ~83. Felt tired today. Got some speed back on the last set but otherwise, I was relatively slow.

    SCY
    400 Warm up

    3 x 25 Fr/Bk/Fr - :30
    3 x 25 Fr/K/Fr - :30
    3 x 25 Fr/Br/Fr - :25
    3 x 25 Fr/Fl/Fr - :25
    3 x 50 - :45 Convert 50 Fr -> 50 Fl
    3 x 50 - :45 Convert 50 Fr -> 50 Bk
    3 x 50 - :45 Convert 50 Fr -> 50 Br
    5 x 50 - :45 Convert 50 Fr -> 50 K -> 50 Fr
    50 Easy

    7 x 75 - 1:10 Convert 75 Fr -> 75 K -> 75 Fr
    7 x 75 - 1:10 Convert 75 Stroke1 -> 75 Stroke2 -> 75 Stroke1
    This was supposed to be on 1:00 but that's not realistic for me. Workout was probably written for High School kids. I did Bk->Fl->Bk and barely made it on 1:10.
    100 Easy

    Set 1 - 9 x 100 - 1:40 Convert Kick -> Free ->Kick
    Set 2 - 9 x 100 - 1:20 Convert Free -> Stroke -> Free
    1st 100 set1, 1st 100 set2, 2nd 100 set 1 ... last 100 set1, last 100 set2 (sprint)
    Kind of confusing but it makes sense. Alternating makes it easier with the free from set1 on 1:40 matched with the stroke on 1:20. I converted Free -> IM -> Free. Original intervals were 1:30 for the kick conversion and 1:15 for the stroke conversion.

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  8. 11.21.11 - New challenge

    by , November 21st, 2011 at 10:14 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~83. Started a new challenge this morning. There's a 30x100 on 1:10 challenge floating around the blogs. I'm not there yet but I'd like to be one day. So, the challenge - for now - is to work up to 10x100 on 1:10. We started w/ 1x100 on 1:10 this morning and will add another each week for 10 weeks. That will get us to taper time for the Auburn SCY invitational.

    SCY

    450 Warm up

    6 x 50 - :45 (Get up to speed for the 100 on 1:10)
    1:00 Break
    100 - 1:10 (1:02)

    4 x 200 - 3:00 Convert Free to IM
    50 Easy

    50 Kick/150 Fr - 3:00
    100 Kick/100 Fr - 3:10
    150 Kick/50 Fr - 3:20
    200 IM Kick - 3:30 (3:20)

    4 x 200 - 3:00 (1st, 2nd, 3rd, 4th 50 Kick)

    4 x 200 Kick - 3:30 descend (3:12, 3:09, 3:04, 3:00 br)
    50 Easy

    500 Timed pull (5:57) - very tired at this point... couldn't turn the paddles over anymore.

    100 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  9. 11.19.11 Saturday workout

    by , November 19th, 2011 at 10:10 PM (Pete's swim blog)
    Swam w/ Mary, Bob, Bob, Dave and Dan at HSA. Brook coached.

    SCY

    500 IM warmup

    150 Kick/Fly/Kick
    150 Back/Kick/Back
    150 Kick/Br/Kick
    150 Free/Kick/Free
    75 IM - 1:20
    25 Fr - :30
    75 IM - 1:20
    50 Fr - 1:00
    75 IM - 1:20
    75 Fr - 1:30
    75 IM - 1:20
    100 Fr - 2:00
    150 Kick/Fly/Kick
    150 Back/Kick/Back
    150 Kick/Br/Kick
    150 Free/Kick/Free

    3 Times through (IM Order for Stroke)
    * 100 Pull - 1:30 (1:05-1:10)
    * 100 Stroke
    * 100 Pull

    4 Times through (IM Order for Stroke)
    * 100 Fr - 1:30 (1:10s)
    * 25 Stroke - :30
    * 100 Fr - 1:30 (1:10s)
    * 75 IM - 1:15

    100 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  10. 11.18.11 Friday workout

    by , November 18th, 2011 at 09:25 AM (Pete's swim blog)
    Just me and Dave today. Pool temp ~84. Wore speedo brief.

    SCY

    400 Warm up

    200 fr - 3:00
    200 fr - 2:55
    200 fr - 2:50
    200 fr - 2:45
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 fr - 2:40
    200 fr - 2:35
    200 fr - 2:30
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 fr - 2:20
    50 Easy
    My plan for this was to go 2:30 on all but the kick. On the first one, I did 2:25 so I tried to hold 2:20 to 2:25. Made them all on between 2:20 and 2:23. Last one I did on 2:15. Very happy with that.

    5 Times through
    * 4 x 50 Kick/stroke - 1:00 IM Order
    * On the 3rd and 5th ones I did all kick. Probably should have tried kicking them all.

    150 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  11. 11.17.11 Thursday workout

    by , November 17th, 2011 at 10:05 AM (Pete's swim blog)
    Swam w/ Dave and Jeffrey in between Kent & Roger and Dave and Teresa. Pool temp ~84... warmer. Wore speedo briefs. Last workout for Kent, Teresa and Jeffrey. They are tapering for state.

    400 Warm up

    200 Fr - 3:00 (2:20)
    3 x 50 Fly/bk/br - :50
    3 x 50 Fly/bk/br - :45
    6 x 75 - 1:15 (:10) Up/down stroke 1 -> stroke 2 (I did back to breast)
    6 x 75 - 1:15 (:10) Up/down stroke 2 -> Kick
    50 Easy

    Kent's farewell set
    200 timed (4:05) - no breathing except on walls. I cheated and took a breath on 5 and 6.
    800 IM (11:40)
    50 Easy

    Teresa's farewell set
    She didn't come up w/ anything so we got the default set:
    6 x 100 - 1:10 Master's option - make any 2 a 50. I made #4 a 50 and made all the rest.

    2 Times through
    * 100 Kick - 1:45
    * 100 Kick - 1:40
    * 100 Kick - 1:35
    * 100 Kick - 1:30 (Master's option swim stroke)
    I declined the master's option and made these swimming br kick.

    150 Cool down

    (4450 total)
    Categories
    Swim Workouts
  12. 11.16.11 Wednesday workout

    by , November 16th, 2011 at 09:44 AM (Pete's swim blog)
    Swam w/ Kent, Dave and Jeffrey. Dave and Teresa were a couple lanes over. Pool temp ~83. Wore a new speedo brief. Also have shiny new yellow paddles.

    400 Warm up

    8 x 100 - 1:40 (50 Stroke/50 kick - 2 x best stroke/worst kick, 2 x avg stroke/avg kick, 2 x avg stroke/avg kick, 2 x slowest stroke/best kick)
    :20 Rest
    3 x 200 Pull - 2:20, 2:45, 2:20 (Couldn't make these - had trouble adjusting to bigger paddles)
    8 x 100 - 1:35 (50 Stroke/50 kick - 2 x best stroke/worst kick, 2 x avg stroke/avg kick, 2 x avg stroke/avg kick, 2 x slowest stroke/best kick)
    :20 Rest
    3 x 200 Pull - 2:45 Descend (2:30, 2:17, 2:15 - finally got the hang of the new paddles)
    100 Easy
    8 x 100 - 1:35 (50 Stroke/50 kick - 2 x best stroke/worst kick, 2 x avg stroke/avg kick, 2 x avg stroke/avg kick, 2 x slowest stroke/best kick)

    6 x 50 Kick
    * 1 - 3 Descend
    * 4 - 6 Descend (1:00 Rest before #6)
    Kicked br on :40 for #6

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  13. 11.14.11 Workout

    by , November 14th, 2011 at 09:55 AM (Pete's swim blog)
    Swam w/ Kent, Roger and Jeffrey next to Dave, Dave and Teresa. Pool nice and cool today ~82. Wore Aquablade jammer.

    I seem to be keeping up where I left off Saturday. I'm definitely going faster. I started at the back of our lane and struggled with the chop. Near the end of the 100s, a lane opened up next to us and Kent & Jeffrey moved over. Roger let me lead and I did much better in the smooth water. My times weren't any different... just took more effort to cut though the rough water.

    SCY

    400 Warm up

    2 Times through:
    * 100 IM - 1:30
    * 100 Back - 1:25
    * 100 Fr - 1:20
    * 100 Fr - 1:15
    * 1:00 Break

    2 Times through:
    * 100 IM - 1:25
    * 100 Fr - 1:20
    * 100 Fr - 1:15 (1:07-1:10)
    * 100 Fr - 1:10 (1:05-1:07)
    * 1:00 Break

    50 Easy

    2 Times through:
    * 100 IM - 1:25
    * 100 Fr - 1:20
    * 100 Fr - 1:15 (1:07-1:10)
    * 100 Fr - 1:10 (1:05-1:07)
    * 1:00 Break

    100 Easy

    12 x 100 Up/Down Kick
    1-6 - 1:30 (:10 rest) 0, 25, 50, 75, 50, 75 kick
    7-12 - 1:20 (:00 rest) 50, 25, 0, 25, 50, 75 kick

    500 Fly cool down
    We weren't sure if Roger was serious when he announced this. Turns out he was. It really wasn't that bad though. Took lots of long stretched out strokes and before I knew it, 500 yards was done.

    (4650 Total)
    Categories
    Swim Workouts
  14. 11.12.11 Saturday morning workout

    by , November 12th, 2011 at 05:57 PM (Pete's swim blog)
    Swam w/ Dave, George, Bob, Billy (came in late), and a couple others. Each had our own lane. Pool temp ~83. More uniform today... no hot spots.

    Seems that I've made somewhat of a breakthrough. A month ago, the 200s on 3:00 would have been 2:25s. Now, I can comfortably go 2:15. I can tell a difference in the way I'm grabbing the water. Fly is better and I'm getting back to where I was for Nationals for breaststroke. Backstroke still stinks... working on it.

    After the swim, I refereed (assistant) a U19 soccer match. Swim went longer than expected so I didn't have a chance to grab breakfast. Kind of a bad idea. made it through that and got home in time for a quick 15 min meal before running a practice for my U14 team. After that, I hit a wall and crashed on the couch. Will be good when soccer is over.

    SCY

    200 Free/200 Kick/200 IM Warm up

    200 Breast - 3:30 (2:56)
    200 Kick w/ fins
    200 Back - 3:30
    200 Kick w/ fins
    200 Fly - 3:30

    8 x 50 Pull - 1:00 (:29 - :32)
    7 x 200
    * Odds Free - 3:00 (2:15-2:17)
    * Evens Fr down/Reverse IM back - 3:30
    8 x 25 Pull - :35 No breath

    50 Easy

    3 Times Through (Stroke = Fly, Back, Breast)
    * 4 x 25 Stroke - :30
    * 100 Fr - 1:30 (1:05-1:07)
    * 4 x 50 IM Order - 1:00
    * 200 Fr - 3:00 (2:15-2:17)

    200 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  15. 11.11.11 - Friday workout at the NAT

    by , November 11th, 2011 at 09:55 AM (Pete's swim blog)
    Swam w/ Mary Lou, Bob, Dan, Dave, Dave, Allison and Mary. No swim team practice so we could all spread out in our own lanes. Pool temp was patchy. The Nat has currents of water due to the way the jets are aligned. Some spots are 85 and others are 82.

    Dave and I beat each other up today. After the three 200s, we pretty much locked in on a 1:10 pace or better for 100 free regardless of interval. He tended to hold 1:05 and I was at 1:07. Neither of us would accept backing off. Good practice. I pushed myself harder than I have in a while. Little sore now but it was worth it.

    SCY

    500 Warm up

    200 Kick w/ fins
    200 IM Drill
    200 Kick w/ fins

    3 x 200 - 3:00 (Went 2:20-2:25)
    2 x 100 Kick w/ fins
    4 x 50 IM Order - 1:00
    2 x 100 Kick w/ fins
    6 x 100 (Evens free - 1:30 (1:10s), Odds IM 1:45 (1:20s))

    3 times through - Stroke in IM order
    * 50 Stroke - 1:00
    * 100 Free - 1:30 (1:05-1:07)
    * 200 Pull - 3:00 (2:20s)
    * 100 Free - 1:30 (1:05-1:07)
    * 50 Stroke - 1:00
    * :30 rest

    100 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  16. 11.10.11 - fogged out.

    by , November 10th, 2011 at 09:32 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~84. Wore Aquablade jammer.

    A cold front passed through last night and the pools HVAC system went down. With no HVAC to keep up internal air pressure, cool air seeped through all the cracks turning the warm pool into a giant fog machine. Eventually, the lifeguards could no longer see more than 15 yards and they closed the pool .

    Occasionally I have really good days. 100s on 1:15 are effortless. Today, 100s on 1:12 were effortless and with a little extra, I was making 1:05 to 1:07. Felt like I could do it all day (although I doubt I really could). Dave B usually cruises at the 1:10 speed. He is a far better swimmer than I am. But some days, he is a little off and I'm on and I can stay ahead of him. Today was one of those days. But it wasn't meant to last. The fog rolled in and cut my day of triumph short. Maybe I'll still have it tomorrow. For now, I call "foul"!

    SCY

    500 Warm up

    2 Times through
    * 2 Times through
    ** 100 - 1:30
    ** 100 - 1:25
    ** 100 - 1:20
    ** 100 - 1:15
    * 1:00 Break

    (2100 Total)
    Categories
    Swim Workouts
  17. 11.9.11 Wednesday workout - racing the hs swimmers

    by , November 9th, 2011 at 11:00 AM (Pete's swim blog)
    Led lane w/ Kent (he did stroke, I did free) next to Dave, Dave, Teresa, Roger and Jeffrey. Wore my Aquablade jammer. Pool temp 83.

    SCY

    400 warm up

    8 Times through
    * 100 - 1:15 odds free (1:07 - 1:10), evens pull (1:05 - 1:07)
    * 100 Kick - 2:15 (Last 2 were 1:28, 1:26 br kick)
    25 Easy

    12 x 50 - 1:00 IM Order from dive
    50 Easy

    4 x 200 Medley Relay ~ 9:20
    Not sure if this is written correctly. We did four 200 medley relays back to back. 4 old guys vs. 3 HS swimmers. The old guys got to stick w/ their specialties (Roger - Back, Me - Breast, Dave M - Fly and Dave B - Free). With only 3 on the HS team, they had to rotate throught the strokes and didn't really have a strong breaststroker. The first 200 went to the HS swimmers. Roger and I held them off on Back/Breast but we lost a lot of time on the fly/free. We made it up on the second 200. Roger kept us within about 2 seconds on the back stroke and I ripped the dive surfacing ahead of Teresa on breaststroke. I put another 2 seconds on her which we held up to the last 200. It looked good until the last 50. We had about 3 seconds to spare and Dave B is a good freestyle sprinter. Kent was on fire though and outtouched him at the wall.

    125 Cool down

    (3000 total)
    Categories
    Swim Workouts
  18. 11.8.11 - Tuesday short workout

    by , November 8th, 2011 at 09:17 AM (Pete's swim blog)
    Swam w/ Dave and Jeffrey (some). Short workout for us w/ a good bit of kick that I normally don't do. Wore my Aquablade jammer. Pool temp reasonable but I didn't check it.

    SCY

    450 Warm up

    25 Kick fly + 100 up/down backstroke kick - 1:50 (:10)
    50 Easy

    I could only get up to 25 backstroke kick before I got less than :10 rest on the wall.

    25 Kick fly + 100 up/down backstroke kick - 2:00 (:10)
    50 Easy

    We upped the time so we could get more kick in on the second round. This let me work up to 50 backstroke kick.

    200 Pull - 2:20 (2:15)
    200 Pull - 3:00
    200 Pull - 2:20 (2:16)
    200 Pull - 3:00
    200 Pull - 2:20 (2:15)

    Made these suprisingly easy. My right paddle split in half last week so I did these with just a pull bouy. It was supposed to be 5 x 200 on 2:20 but neither Dave or I are quite at that speed yet. I'm getting closer though. Maybe with paddles I could do 3 or 4.

    150 Cool down

    (3700 Total)
    Categories
    Swim Workouts
  19. 11.7.11 - Monday workout

    by , November 7th, 2011 at 10:33 AM (Pete's swim blog)
    <Irrelevant Soccer stuff> My oldest son's team was second in our AYSO area this weekend and get to move on to the State tournament. I always wanted to take a team to State... until this year. I want them to win and I cheer for them louder than anyone. But I'm just ready for soccer to end for the season. I was also planning to go to a meet in Nashville in 2 weeks. Guess I won't be doing that now . As for my son's team, they played awesome and I couldn't be more excited about that.
    Refereed some of the most entertaining games I've ever been part of. A U12 Boys team came up from Sand Rock, AL. When you think of Alabama, these are the kind of people you think of. Really nice people. Just more vocal about their teams and their kids play soccer very well. Anyway, the head coach yelled (mostly positive stuff) the entire game in a voice that sounded almost exactly like Larry the Cable Guy. Funny stuff.</Irrelevant Soccer stuff>

    Swam w/ Kent, Roger, Dave, Dave, Teresa and Jeffrey today. Lane assignments fluxxed but I mostly swam in Kent's lane. Wore my Aquablade jammer. Pool temp about 83.

    SCY

    500 Warm up
    5 x 100 IM - 1:35

    3 Times through:
    * 4 x 50 - :45 Stroke/Free (1st through- fly, 2nd back, 3rd breast)
    * 4 x 50 - :50 IM Order
    * 2 x 250 50 Fly/150 Free/50 Fly (1st through - 4:00, 2nd - 3:50, 3rd - 3:40)
    50 Easy

    8 x 100 Up/Down Kick - 1:40 (:05). Start w/ 50 Kick.

    100 Cool down

    (4650 Total)

    Updated November 7th, 2011 at 11:53 AM by pmccoy

    Categories
    Swim Workouts
  20. 11.4.11 - back to the power hour

    by , November 4th, 2011 at 10:12 AM (Pete's swim blog)
    Swam w/ Roger next to Kent, Dave and Dave. Pool temp ~85. Wore my racing jammer since my other suit now shows a little too much. Great workout... broke down a lot of barriers today in just about every set we did. With Roger back, we are doing MWF power hours again. Today, everyone contributed their own 1000 yards.

    500 Warm up

    Roger's set - this was the 'default' set. If nobody came up with anything we were going to end up with 40 x 100 on 1:15. That motivated a lot of creativity.
    4 x 50 - :45
    10 x 100 - 1:15
    50 Easy

    I led the lane on this set and cruised easily through the 1:15s. I remember when this was inconceivably difficult. Had enough left to make the last 100 on 1:08.

    Kent's set
    5 x 50 Fly - :45 (descend... right!)
    5 x 50 Bk - :45 (descend)
    5 x 50 Br - :50 (descend - I actually descended these)
    5 x 50 Fr - :40 (descend - last one on :32)
    50 Easy

    For me, this was pretty much 1000 IM. No rest on the back or fly (I was getting a couple seconds on fly) and it would have been easier if I just swam continuously on the Breast and Free. Felt pretty good.

    Dave M's set
    300 - 3:30 (I made 3:25 - )
    :45 Rest
    400 IM - 6:00 (made 5:26 )
    :45 Rest
    6 x 50 - :45 (Kick/Swim)

    My Set
    1000 Kick - 15:00
    Check pace every 100 yds. Kick until you are :30 behind the 1:30 pace and then swim free until you catch back up.

    I made the full 1000 w/ br kick today. Held a 1:32.5 pace every 100 through 900 yds. Backed off for the last 100 and finished at 15:35.

    100 Cool down

    (4900 Total)
    Categories
    Swim Workouts