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Swim Workouts

  1. Saturday, June 18, 2011 11:30am

    by , June 18th, 2011 at 04:48 PM (Fast Food Makes for Fast Swimming!)
    Well, I'm exhausted, but not from swimming. My body hasn't yet recovered from my marathon work schedule. Friday I worked from 6am till 4pm, then had a little break, then back at it from 5:45pm till 10:30pm. Cherry season is finally here. They needed all the maintinence people on the line from both shifts for the first run last night.
    Right to sleep afterwords and back to work again this morning to fix a bunch of stuff from 6am till 11am.
    Swimming after this was more or less just a stress relief for my body. I couldnt' put out any real effort today, but that's ok. The overtime $$$$ is good enough. I think I'm at 58 hours for the week, and I still have another 8-10 more on Sunday! Money!!

    500 Free really stretching out
    300 Free Pull
    200 IM

    10 x 100 Free Pull (5 @ 1:20, 5 @ 1:15)

    16 x 25 @ :25 (Alt. 2 Fly, 2 Free)

    100 EZ
    2500 Yards
  2. Good solid week

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


    300 Free
    200 Kick
    200 Free
    200 Kick

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

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

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

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

    200 Cool down

    (5600m total)
    Swim Workouts
  3. Friday, June 17, 2011 5:00am

    by , June 17th, 2011 at 10:38 AM (Fast Food Makes for Fast Swimming!)
    Only was able to swim for 30 minutes today, had to work early.

    300 Free
    200 Fly Drill

    6 x 100 Free @ 1:15

    4 x 50 Kick w/ board @ 1:00

    12 x 25 Odds Fly @ :30, Evens Free @ :20

    100 EZ
    1700 Yards in 30 minutes
  4. Decent breakthrough today

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


    200 Free
    400 Kick down/Free back
    400 Free

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

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

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

    100 Cool Down

    (5200m Total)

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

    Swim Workouts
  5. Thursday, June 16

    by , June 16th, 2011 at 05:05 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    8 x 50 drill
    4 fly
    4 breast w/small paddles (forearm burn)

    8 x mini burst 25s

    Main Set:

    Rich A.'s broken 100s --

    4 x (100 AFAP w/fins @ 7:00 + 200 EZ)
    -- :15 rest at 50 and 75
    -- kick last 25 (except breast); used board
    -- serious leg burn with the last 25 kick

    #1 fly, 1:22 - 30 = 52 (25/27)
    #2 breast, 1:33 = 1:03 (31/32)
    #3 fly, 1:21 - 30 = 51 (25/26)
    #4 IM, 1:23 - 30 = 53 (25/28)

    -- I was extremely saddened that I had to warm down and get out and thus couldn't do any more 100s.
    -- The last couple times I did broken 100s, I was out in 24, so I'm apparently slowing down. I'm blaming it on poor breakouts.
    -- I am at a loss as to how quickly to stroke in evil. If I turn over fast, I don't get my head all the way down underwater between the arms. If I slow down, I feel slow.

    Warm down:

    8 x 50 w/paddles
    odds = free
    evens = back kick

    Total: 2900



    Wasn't exceedingly sore from weights today, though I could feel my shoulders were somewhat fatigued on fly. Need to do the Rich A. set more often. Feel like I got some solid speed work in this week; now going to waste it all away on vaca. Not sure if I'll get in a workout tomorrow with my son's graduation and a plane flight. But I shall try.

    Jazz will be glad to know I fear that hypertrophy is setting in in the upper body.

    Damn fins did a number on my pedicure.

    Updated June 16th, 2011 at 06:01 PM by The Fortress

    Swim Workouts
  6. Back to LCM... to Stay???

    by , June 16th, 2011 at 11:22 AM (Year Three: The Road Back)
    Arriving at the pool this morning, I was pleasantly surprised by the LCM format. I am hoping it now stays this way throughout the remainder of the long course season. Plus the age group team that swims there is hosting a LCM event in a couple of weeks, so I'm hoping it will stay so that they can practice in LCM too! Keep you fingers crossed....

    Here's what we did today:
    200 Warm-Up (was supposed to be 400, but I was chatting....)
    5 sets:
    - 1 x 50 Drill/Swim on 1:10
    - 1 x 50 Kick/Swim on 1:10 (did kick w/o fins!)
    3 x 100 Free on 2:15
    3 x 100 Free on 2:10
    3 x 100 Free on 2:05
    3 x 100 Free on 2:00
    3 x 100 Free on 1:55
    3 x 100 Kick w/ fins on 1:50
    3 x 100 Free w/ fins on 1:45
    3 x 100 Free w/ fins on 1:40
    300 Cool-Down
    Total Meters - 3400

    Once the 100s started, I ended up jumping lanes. I went from being last in a lane of 5 swimmers (read: no place to hold on between intervals, so was always treading water) to being first in a lane of 3. While I felt bad leaving my typical lane mates, I needed to be able to hold on between swims. Plus... it's nice to lead once in a while instead of always being at the back of the pack. Besides, they understood. Five in a lane when other lanes have only two swimmers.... just thought I'd even it out a bit.

    Relatively easy day after I get off work today - just a cross country parent meeting for the high school team later. Tomorrow, however, will be a different story. After swimming and work, I get to drive up to Purdue to pick up my daughter from her engineering camp. Hope she had a wonderful time - and at least the weather should have been really nice except for yesterday's storms.

    Enjoy your swims!
    Swim Workouts
  7. Thursday, June 16, 2011 5:00am

    by , June 16th, 2011 at 10:52 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    300 Free Pull
    100 Fly Drill

    3 x thru:
    2 x 200 IM @ 3:00
    2 x 100 IM @ 1:30
    2 x 50 Stroke (did Fly/Back/Breast by round) @ :50
    1:00 rest between rounds

    2700 Yards

    I was following a younger girl who was doing all freestyle for the set. I would catch her in the fly, fall back during the middle of the IM, and try to catch her again during the free. It was easier to do in the 200s.
  8. Working on stroke problems - Thursday workout

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


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

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

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

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

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

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

    200 IM Easy cool down

    (5800m Total)
    Swim Workouts
  9. Wednesday, June 15, 2011 5:00am

    by , June 15th, 2011 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    500 Free
    300 Free Pull
    200 Fly Drill

    10 x 50 Free @ :45

    8 x 75 IMs no free @ 1:15

    w/ group:
    8 x 25s Fast Kick w/ zoomers (did SDK) @ :45
    2 x 50s Free (fast kick/slow arms)
    2400 Yards

    Tonight I finally decided to get back into the P90X DVDs again. Did about 45 minutes of the UML (Upper/Middle/Lower) workout. It was kind of fun with my 2 younger kids side by side with me trying to imitate the motions. It was tough, I was only able to do about 2/3 of each different interval before collapsing in exhaustion. I haven't done any of these workouts since before USMS Nationals, so my body's not really ready for it.
  10. Wed., June 15

    by , June 15th, 2011 at 08:40 PM (The FAF AFAP Digest)

    RC exercises
    long arm crunches
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 10
    cable twist w/yoga ball, each side -- 45 x 1 x 10, 50 x 1 x 10

    HS shoulder press, 70 x 5 x 5 -- Q style
    -- Treaded carefully on these; easier as a I went along.
    squat machine, 220 x 1 x 10, 224 x 2 x 10
    dumbbell row, each arm -- 35 x 1 x 10, 40 x 2 x 10
    box jumps, 10
    knee tuck jumps, 10
    altitude drops, 10

    -- Went to racquetball court and did 10 minutes of 5-6 different kinds of med ball slams

    Swim/SCM/Outside @ Gym:

    Warm up:

    600 various

    Main sets:

    24 x 25 drill
    6 of each stroke

    10 x 50
    25 easy speed fly w/fins + easy back kick

    10 x 50 w/paddles
    odds = 25 scull + 25 overkick free
    evens = 25 torque drill + 25 overkick free

    50 EZ

    Total: 2250 m



    Got in a decent session at the gym. The 2 boxes in my gym had disappeared for a couple weeks to my disgruntlement. So I was very happy to see a new set of boxes appropriate for box jumps and altitude drops!

    Just did a recovery swim right at my gym. It was a gorgeous day here in the metro DC area -- perfect to swim slowly outside (except for backstroke of course). There was a speedy college swimmer from UNC there. She did breast with dolphin kick with small paddles, which looked pretty cool; I may need to try that. I let myself sit in the sun for a whole 10 minutes before dashing off for errands. (Thought of Bob and decided that 10 minutes was meditation. )

    Updated June 15th, 2011 at 11:19 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  11. Change of Pace.... and Stroke

    by , June 15th, 2011 at 11:44 AM (Year Three: The Road Back)
    With so many of the last workouts being distance focused, today was a total change of pace - and we got to do stroke too! Unfortunately, the pool was back to SCY - and it went sideways. So... we get to DO backstroke; we just can't tell where we are. With no flags up, the coach simply kept reminding us to be careful and count strokes. Fortunately, I didn't hit the wall; unfortunately, I didn't do many good backstroke flip turns either. The age group coach says working on getting the pool LCM for the rest of the season in just a few days. As for today, here's what we did:

    400 Warm-Up (yes, I actually stopped chatting and did the full-warm up )
    4 x 100 Kick on 2:00
    1 x 600 Pull on 10:00
    4 sets:
    - 1 x 200 Drill/Swim by 25s on 4:00
    - 4 x 50 Stroke FAST on 1:10
    300 Cool-Down
    Total Yards - 3300

    For the main set, I did fly (w/ fins), back (w/ fins), and two rounds of free (w/o fins). I don't seem to be able to feel the backstroke catch (where I actually get any power) if I don't have my fins on - even if I don't kick. My new theory is that my butt is dropping too much when I swim backstroke without my fins. So, now that I have a theory, I can experiment. If I could actually figure backstroke out and improve - that would be awesome. I'll report back what I figure out.

    Until then, happy swimming!
    Swim Workouts
  12. Wednesday Workout - Where's Dave?

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


    300 Free Warm up
    200 Kick
    200 Pull
    400 Free

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

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

    5 x 200 - Odds IM/Evens Free

    200 Cool Down

    (4900m total)
    Swim Workouts
  13. Monday & Tuesday, June 13-14, 2011 5:00am

    by , June 14th, 2011 at 10:48 PM (Fast Food Makes for Fast Swimming!)

    Cool down from the meet in Corvallis
    500 Free
    300 Free Pull
    200 Kick w/ board
    500 Free
    1500 Yards
    Nothing too strenuous, just easy swimming.


    Didnít feel like swimming much today. I just didn't have the energy or desire to do it again.
    500 Free
    400 Free Pull
    300 K/Dr Free/Fly mix
    500 Free Pull
    1700 Yards

    I'm basically done with full time swim training for the summer. My job just won't allow for me to swim. I have be working way too early, and work late, then watch the kids while my wife is at work in the evenings. The best part of the summer is the overtime $$$$. I don't know where any of it is from the past years, but it feels good on the paychecks.
    I'm going to try keeping my body in shape with P90X DVDs over the summer. At least I can do that right here at home, if I'm not too exhausted from work.

    I do have one more competition set up on July 9-10, right here in Wenatchee for a local USA-S meet. I'm basically doing this for the love of racing, because I don't anticipate any masters best times next month, but who knows?
    Saturday, 400 Free, 200 IM, 100 Fly
    Sunday, 200 Free, 100 Back , 50 Free, 200 Fly
  14. Surprise LCM Day....

    by , June 14th, 2011 at 09:57 AM (Year Three: The Road Back)
    Life has gotten incredibly busy and, while I've managed to still find my time in the pool, blogging about it had to take a back seat for a little while. But.... at least "busy" did not mean "bad" - just busy. My oldest is doing a Women in Engineering camp at Purdue for 9th grade girls this week and was thrilled at the chance to be on campus. I'm hoping she has a blast! My youngest is taking pottery this week and given her propensity for getting dirty, should have a wonderful time too.

    On an interesting little side note, team practice at North Central was cancelled both Saturday and Monday (although I still swam both days, but just at the Y). Oddly enough, during a storm on Saturday morning (when no one was fortunately in the pool), North Central was struck by lightning - which knocked out the electrical system and filter system for the pool. Repairs were finally completed Monday and we were back at it this morning. The bonus? Since they were doing repairs, no one had time to switch the pool from LCM to SCY this morning, so we got a bonus LCM swim in. Here's what the team (I) swam this morning:

    400 Warm-Up (managed 250 before time was up)
    2 x 350 Free on 6:00 (2 x 300 for me)
    7 x 100 Free on 1:40 (6 x 100 w/ fins; 1 x 50 putting fins on)
    1 x 700 Free on 12:00 (I did a 600 kick)
    7 x 100 Free on 1:40 (made them all w/ fins)
    2 x 350 Free on 6:00 (2 x 300 Pull for me)
    200 Cool-Down
    Total as Written - 4100 LCM (me - 3600)

    All in all, I was pretty happy with how I swam this morning. There were a few lanes of swimmers who were doing 7 x 75s instead of the 7 x 100s. Of course, they were NOT wearing fins. I'm in debate mode right now.... I really like the people I share a lane with, but they are so much faster than me that keeping up with them requires me to wear fins - BUT it does give me that extra burst of motivation to really push it. But, would I be better off moving down a few lanes and swimming with people of my own ability level? Not sure I would push as hard to improve then....

    Is it better to share a lane with people much faster than you and wear fins to keep up or share a lane with people who reduce distance, but swim without gear? Thoughts?

    Enjoy your swims today!
    Swim Workouts
  15. Tuesday workout

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


    700 Warm up

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

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

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

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

    400 IM Easy cool down

    (5100m Total)
    Swim Workouts
  16. Monday, June 13

    by , June 13th, 2011 at 09:51 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on bosu, 2 x 50
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 20
    reverse scoops w/kettleball, 25 x 2 x 15

    single arm row, 4 sets of 10 each arm @ 55, 60, 65, 65
    single leg extensions, 4 sets of 10 each leg @ 30
    push press, 50 x 3 x 10
    explosive leg press, 270 x 2 x 10
    bulgarian single leg squats, 30 x 2 x 10 each leg
    knee tuck jumps, 2 x 10


    Warm up:

    600 various
    200 fly drills

    Main Sets:

    -- Modified a recent Tall Paul Sprint Option

    3 x 100 free w/paddles @ 2:30, descend
    1:08, 1:03, :58
    2 x 50 fast kick @ 1:30
    -- did dolphin kick w/fins & board
    -- went high 26-27
    -- tried to keep my feet underwater more
    100 EZ
    4 x 50 descend @ 1:30
    -- did breast w/fins
    -- 40, 36, 32, high 30-31
    2 x 50 fast kick w/fins & board
    -- did flutter kick
    -- went 27s
    100 EZ

    3 x 100 backstroke, cruise @ 2:00
    2 x 50 @ 1:30
    -- 25 fast free w/fins (11s) + 25 DAB
    4 x 25 @ 1:00
    -- burst dolphin kick to 15 m, no fins
    2 x 50 fast kick w/fins (11s) @ 1:30
    100 EZ

    Warm Down:

    8 x 50
    odds = SSR drill
    evens = fly or breast drill

    Total: 2700



    Not sure I got all my drylands. Managed to delete my note on my iphone. Left shoulder is sore. This is probably from the 400 yards of fly yesterday ... No way can I ever really train for the 100 fly with my left shoulder; just have to fake it and dolphin kick. The swim workout seemed way harder than the 2700 yards would suggest! But I felt like I held up pretty well doing two speed workouts in a row. This pool now has 4 digital clocks. I have to remind myself to use them. So much easier to keep track of times with them as opposed to pace clocks.

    Just yoga tomorrow.

    Updated June 14th, 2011 at 09:31 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  17. Monday Workout - 600s

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


    Warm up
    200 Free/200 Kick/200 Free

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

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

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

    200 Cool Down

    (5400m Total)
    Swim Workouts
  18. Sunday, June 12, 2011 LCM Pentathalon Results - Corvallis

    by , June 12th, 2011 at 11:25 PM (Fast Food Makes for Fast Swimming!)
    Wow, what a meet. ~40 people: 5 heats doing the 50s, 2 heats doing the 200s, and 3 heats doing the 100s, then a 10 minute break and repeat. They only swam with 4 swimmers per heat to make it last a little longer, but we were still getting pretty tired. It felt more like an extended rest lactate workout.
    My gridge with That Guy has been completed. He beat me in the 200 Back, and I took the other 4 races.

    200 Back: 2:39.49
    I was 2 seconds slower on this race, and not sure why. My 2:37 was outdoor in windy and sunny conditions, yet today was indoors. I don't know.
    [nomedia=""]YouTube - ‪6-12-11 200 LCM Back - Corvallis, OR‬‏[/nomedia]

    I'm in Lane 4, That Guy in Lane 3

    200 Free: 2:12.80 (best masters time by 2 seconds) New LMSC Record.
    I felt really good on this one. I still remember TG's comment afterwards. He said something like "well you were too far ahead of me to try to catch up, so I just hoped you swam a fast time". Thanks TG!!!
    [nomedia=""]YouTube - ‪6-12-11 200 LCM Free - Corvallis, OR‬‏[/nomedia]

    I'm in Lane 3, That Guy in Lane 4

    200 Breast: 3:04 (6 sec. slow, 4 sec. slower than last week) BUT...
    I did a 100 Breast split request in this one. I had an outside shot at the 100 Breast LMSC record, and this would be my last opportunity so I went for it.
    100 Record: 1:21.40
    Did: 1:22.03 (missed it by .63 seconds)
    I looked up at my split on the clock and was a little dissappointed, but it was a crapshoot if I made it anyway, and I still had my gridge with TG, so I couldn't swim too easy on the next 100.
    [nomedia=""]YouTube - ‪6-12-11 200 LCM Breast (100 Split) - Covallis, OR‬‏[/nomedia]

    I'm in Lane 4, That Guy in Lane 2
    Video Note: My dad was following the wrong guy (with red cap) so I missed the last 50.

    200 Fly: 2:29.89 (3 seconds slower that last week)
    Good splits, I was just tired. I didn't want to take it out very hard cause I would've been killed. I did know that all the other competitors were probably feeling the same, if not worse that I was so I just pushed on. Coming off the last wall I just did a superman streamline glide with no SDKs but I felt OK so I went for it on the last 50. It hurt, but no piano. Kept my breathing 2/1 or 1/1 throughout the majority of the race.
    [nomedia=""]YouTube - ‪6-12-11 200 LCM Fly - Corvallis, OR‬‏[/nomedia]

    I'm in Lane 4, That Guy in Lane 3

    400 IM: 5:28.21 (5 seconds slower)
    Wow, I was tired by this point. I semi-pushed the fly, cruised the back (TG passed me here), breaststroke exploded off the wall for my 1st pullout to catch TG, and freestyle never looked back. I felt good considering the circumstances of the day.
    [nomedia=""]YouTube - ‪6-12-11 400 LCM IM - Corvallis, OR‬‏[/nomedia]

    I'm in Lane 4, That Guy in Lane 3

    This was a tough day and I'm glad its over. No more LCM Distance Pentathalons for me (at least this year).

    Oh and to add to the list:
    Pools I’ve competed in since starting Masters (Mar. 2009) SCY unless noted

    • King County Aquatics Center, Federal Way, WA
    • Whitworth University, Spokane, WA
    • Sandpoint West Athletic Club, Sandpoint, ID (SCM)
    • Briggs YMCA, Olympia, WA
    • Wenatchee High School, Wenatchee, WA
    • Helene Madison Swim Center, Seattle, WA
    • University of Idaho – Moscow, Moscow, ID
    • Hood River Aquatics Center, Hood River, OR (SCM)
    • Tualitan Hills Recreation Center, Beaverton, OR (LCM)
    • Mount Hood Community College, Gresham, OR (LCM)
    • Bainbridge H.S. Aquatic Center, Bainbridge, WA
    • South Davis Recreation Center, Bountiful, UT (SCM)
    • Oak Harbor Aquatic Center, Oak Harbor, WA (SCM)
    • Canby Swim Center, Canby, OR
    • Juanita H.S. Aquatics Center, Kirkland, WA
    • Ray & Joan Kroc Center, Coeur d’Alene, ID (SCM)
    • Seattle University – Connoly Center, Seattle, WA
    • Kino Aquatics Center, Mesa, AZ
    • Orchard’s Pool, Lewiston, ID (LCM)
    • Wenatchee City Pool, Wenatchee, WA (LCM)
    • Osbourne Aquatic Center, Corvallis, OR (LCM)

    Updated June 13th, 2011 at 12:14 AM by jaadams1

    Swim Workouts , Meets
  19. Sunday, June 12

    by , June 12th, 2011 at 09:45 PM (The FAF AFAP Digest)

    Warm up:

    700 EZ

    10 x 25 shooters

    10 x 50 w/paddles @ :50
    odds = free
    evens = kick

    Speed Sets:

    8 x burst 25s dolphin kick on belly @ 1:00

    100 EZ

    8 x (25 AFAP + 75 EZ) @ whatever
    4 kick, 4 swim

    8 x 50 fly w/fins @ 100 LC easy speed pace (breathing often) @ 2:00
    -- went 29s
    -- I was having trouble breathing on these. Probably need to start using my asthma medication more regularly given the air quality. Plus, I waited 2 weeks to refill my singulair -- dumb. I hope this improves; hard to do lactate sets otherwise.

    50 EZ

    8 x 50 dolphin kick w/fins @ 1:00
    odds = easy
    evens = fast (went 27-28)

    200 EZ

    Total: 3600



    Took yesterday off. Spent a chunk of the day having Fort Son fitted for his Felt F4 bike and getting bike gear. He promptly went off on a 65 mile ride with Mr. Fort, who pronounced him a natural.

    Made it to the pool today for some speed work. Spent much of the rest of the day at the mall () getting needed items for the vaca -- only 5 days till we leave.
    Swim Workouts
  20. Saturday Workout

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


    700 Warm up 400 IM/300 Free easy

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

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

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

    200 Easy

    6 x 75 - Kick/Drill/IM

    200 Cool Down

    (5700 Total)
    Swim Workouts