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  1. Saturday at the Aquatic Center

    by , November 10th, 2012 at 06:21 PM (Mixing it up this year)
    The high school team I coach had a meet so I got my oil changed then swam during their warmup.

    500 Free

    5x100@1:45 fly w/monofin 25 rt arm/25 lt arm/25 kick/25 swim held 1:34's

    5x200@3:00 free w/paddles & bouy went 2:45, 2:44, 2:42, 2:40, 2:36

    500 Free kick w/zoomers every 3rd 25 fast
    5x100 choice

    Total 3000 yards
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  2. Kickin It on a Saturday Morning

    by , November 10th, 2012 at 05:19 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Since my shoulder has been a bit sore this last week I've been taking it easy. Didn't swim yesterday and the main set today was a kick set with easy swimming for recovery.

    Warm up (800)
    200 free – 200 back
    200 kick choice – 200 IM drill

    Main Set (1500)
    100 kick @ 90%/2:30
    - on back went 1:45
    100 EZ Swim - all easy swims were DPS free at 14-15 SPL
    8 x 25 tempo dolphin kick on back/40
    - ave :25
    100 EZ Swim
    100 kick with fins @ 90%/2:00
    - on back went 1:15
    100 EZ swim
    8 x 25 breast kick on back/45
    - ave 35
    100 EZ swim
    50 AFAP kick/1:00
    - on back went :45
    50 EZ swim
    8 x 25 tempo flutter kick w/board & snorkel/35
    - ave :27
    200 EZ swim

    Total: 2300 y
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  3. 11.10.12 - Saturday workout

    by , November 10th, 2012 at 02:52 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Mary, Carmen, Bob and Bob at the Huntsville Nat. Felt pretty good this morning. After practice, I headed out to Coach a U16 Soccer match (we lost) and then Referee a U19 game. Have one more game to coach today and 2 more to referee. If my team doesn't win this afternoon, I'm going to look seriously into the Nashville SCM meet. If they get on a winning streak, I'll be tied up with coaching at State next weekend.

    SCY

    200 Free
    200 Drill
    200 Free

    100 Free - 1:30
    200 IM - 3:00
    300 Free - 4:30
    400 IM - 6:00
    5 x 100 Free - 1:30 Negative split (I descended as well - 1:12, 1:10, 1:10, 1:08, 1:05)

    4 x 100 Kick w/ fins
    3 x 100 Pull (1:08, 1:05, 1:00)
    2 x 100 Kick w/ fins
    1 x 100 Pull (1:02)

    3 x 100 - 1:45 (Smooth - Breathe Right, Left, every 3)

    3 Rounds of: (stroke = fly/back/br by round)
    * 25 Stroke - :30
    * 50 Free - :50
    * 50 Stroke - :55 (?)
    * 100 Free - 1:30
    * 75 Stroke/Drill/Stroke - 1:20 (?)
    * 200 Free - 3:00 (made 2:17-2:24)

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  4. Sat. Nov 10 - 5000 for 500

    Swam at the Huntsville Nat this morning with Peter, Dave B, and Dave M. 4 of the Hsv group joined in. Still dealing with some soreness in my upper arm/shoulder. Was doing pretty good through 3400 yards. Then I did a little fly and it was downhill from there.

    But still swam 5100 yards - needed 5000 yards to reach 500 miles for the year. In January, I questioned whether I could do it. I was only swimming 3 days a week and doing 3500 to 4200 yards a day. I needed to average 4,231 yards 4 days a week for 52 weeks. So, I set the goal, started swimming 4 to 5 days a week, picked up my workouts, and kept track daily until August.

    Missed three weeks in September with my Dad, but was ahead of pace and decided to try and reach 500 on my sister's birthday - today.

    3x200 Free Easy
    100/200/300/400 Free (1:30 intervals, did 5:30 for 400)
    4x100 Kick
    3x100 Free w/paddle on 1:30 (1:15, :15, :12)
    2x100 Kick
    100 Free - 1:17
    3x100 Backw/paddles on 1:45 (1:22, :23, :24)
    3 times through 25 Stroke/50 Free/50 Stroke/100 Free/75 Stroke/200 Free (Stroke - Fly/Back/Breast)
    2x100 Free Easy

    5100 yards
    105 minutes
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