http://forums.usms.org/blog.php?23611-Pete-s-swim-blog U.S. Masters Swimming Discussion Forums en Fri, 24 May 2013 10:54:34 GMT vBulletin 60 http://forums.usms.org/images/misc/rss.jpg http://forums.usms.org/blog.php?23611-Pete-s-swim-blog http://forums.usms.org/entry.php?28754-05-23-13-Thursday-workout Thu, 23 May 2013 15:11:48 GMT Swam w/ Sam, Dave, Dave, Andrey and Carlile. Shorter sprint stuff today. Probably not enough rest to call it a sprint workout but we had more rest... Swam w/ Sam, Dave, Dave, Andrey and Carlile. Shorter sprint stuff today. Probably not enough rest to call it a sprint workout but we had more rest than usual.

600 Warm up

3 x 75 - 1:30 1st 25 kick fly
8 x 50 IM Order - 1:00 From Dive
4 x 75 - 1:15 Convert Free->Stroke (fly)
25 Easy kick

3 x 75 - 1:30 1st 25 kick fly
8 x 50 IM Order - From Dive, Relay
4 x 75 - 1:10 Convert Free->Stroke (bk)
25 Easy kick

3 x 75 - 1:30 1st 25 kick fly
8 x 50 IM Order - 1:00 From Dive
4 x 75 - 1:05 Convert Free->Stroke (br)
25 Easy kick

125 Easy
6 x 50 Free - :45 from Dive
25 Easy
These were tough. 2nd one was fine. Third one, I was hurting dragging myself out of the pool. By the last one, I was so lightheaded, I wasn't sure which lane I was diving into.

10 x 50 Kick w/ fins - 1:00 Odds underwater sdk down, easy back; evens IM Order
100 Cool down

(4350 Total) ]]> pmccoy http://forums.usms.org/entry.php?28754-05-23-13-Thursday-workout http://forums.usms.org/entry.php?28735-05-22-13-Wednesday-workout Wed, 22 May 2013 14:44:54 GMT Swam w/ Sam, Dave, Dave and Carlile. Felt pretty good today w/ a decent pull and some good stroke sets. SCY 600 Warm up 4 x 100 - 1:30 (50... Swam w/ Sam, Dave, Dave and Carlile. Felt pretty good today w/ a decent pull and some good stroke sets.

SCY

600 Warm up

4 x 100 - 1:30 (50 Kick/50 Free)
50 Easy - 2:00
4 x 100 - 1:25 (50 Stroke/50 Free)
50 Easy - 2:00
4 x 100 - 1:20 (25 Stroke/75 Free)
50 Easy - 2:00
4 x 100 - 1:15
50 Easy

16 x 25 - :40
I did these as 4 rounds of (No breath, Stroke-IM Order, Kick-IM Order, Free)

400 Timed pull (4:18)
Had some lousy turns on the last 100. Could have been closer to 4:15 if I had straightened up a little.
50 Easy

100 Pull w/ paddles/100 Pull w/o paddles/100 IM/100 Kick
100 Easy

4 x 50 Free - 1:00
4 x 50 IM Order - 1:00
4 x 50 Kick w/ Fins - 1:00
4 x 50 Kick w/o Fins - 1:00

4 x 25 Free - :20
4 x 25 Stroke - :25
4 x 25 IM Order - :30
4 x 25 Kick w/ fins - :35
4 x 25 Kick - :40

100 Cool down

(5150 Total) ]]> pmccoy http://forums.usms.org/entry.php?28735-05-22-13-Wednesday-workout http://forums.usms.org/entry.php?28719-05-21-13-Tuesday-workout Tue, 21 May 2013 15:09:04 GMT Swam w/ Sam, Dave, Dave and my son, Carlile. Roger had told me yesterday that the summer swim team was looking for 15-18 year old boys. After... Swam w/ Sam, Dave, Dave and my son, Carlile. Roger had told me yesterday that the summer swim team was looking for 15-18 year old boys. After talking w/ the coach, it seems that they are mostly interested in 15-18 year old boys that swim fast. My son took an interest in the challenge. They can't really teach him the strokes he doesn't know (butterfly and backstroke) and don't have room to accommodate him while he gets up to speed. So, for now he is going to swim with the old guys. The big test is whether or not he will wake up early in the morning. He was ready to go today. I think he did really well for his first time back in the pool in a couple years. Hopefully he will keep improving over the week and will be able to move on w/ the team soon.

SCY

600 Warm up

3 Rounds of:
* 25 Fly - :40, no breath
* 25 Fly - :40, 1 breath
* 50 Free - :40
* 100 Pull - 1:20
* 200 IM - 3:40 Up/Down Kick (:20) - add kick if more than :20s rest
1:00 Break
Timed 200 IM Kick (3:30)
50 Easy

3 Rounds of:
* 25 Free - :40, no breath
* 25 Free - :40, 1 breath
* 50 Fly - :40
* 100 Free - 1:20
* 200 IM - 3:20 Up/Down Kick (:20)
1:00 Break
timed 200 IM Kick (3:23)
100 Easy

4 Rounds of:
* 2 x 25 - :30 Hard, IM Order by round
* 100 Pull - 1:30
50 Easy

4 x 25 No breath - :40
4 x 25 Kick - :35
4 x 25 IM Order - :30
4 x 25 Free - :25

10 x 50 Kick w/ Fins - 1:00, Odds underwater sdk

50 Cool down

(5150 Total) ]]> pmccoy http://forums.usms.org/entry.php?28719-05-21-13-Tuesday-workout http://forums.usms.org/entry.php?28699-05-20-13-Monday-workout Mon, 20 May 2013 14:36:24 GMT Swam w/ Dave, Dave and Roger. Ended up taking Saturday off. Saturday morning just didn't start well and the day was packed with kid's events. I thought about swimming Sunday but a solo workout didn't seem appealing and I was short on time anyway. Turns out I really just needed some rest. Felt better this morning than I have in a long time. Gives me a lot of confidence going into a taper meet in a couple of weeks.

SCY

600 Warm up

6 x 50 Free - :45
Rest
8 Rounds of:
* 100 Free - 1:10 (1:05, 1:05, 1:05, 1:05, 1:03, 1:03, 1:03, 1:01)
* 50 Kick - 1:10
* 2 x 50 Pull - 1:10
100 Easy
Felt like I had paddles on for the 100 frees. Really strong today. Only problem I had was that I got sloppy when I tried to increase my stroke rate.

400 IM Kick Timed (6:55)
100 Easy
400 IM Timed (5:21)
50 easy
I think 5:21 is a drag suit personal best. It's not far off my meet time of 5:08. Fly was very smooth and somewhere around 1:12-1:15. I was able to put a little distance on Roger but it didn't take him long to catch me on backstroke.

4 x 25 No Breath - :40
4 x 25 Kick - :35
4 x 25 IM Order - :30
4 x 25 Free - :25

2 Rounds of:
* 50 Fly - 1:00
* 50 Bk - 1:00
* 50 Br - 1:00
Cruised the first round and then swam hard on the second (:34, :40, :37)

200 Cool down

(4850 Total) ]]> pmccoy http://forums.usms.org/entry.php?28699-05-20-13-Monday-workout http://forums.usms.org/entry.php?28663-05-17-13-Friday-workout Fri, 17 May 2013 16:18:50 GMT Swam w/ Dave and Dave. Had to get out early to give blood. Still got nearly 5k in. SCY 600 Warm up 2 x 100 - 1:30 2 x 100 IM - 1:30 5... Swam w/ Dave and Dave. Had to get out early to give blood. Still got nearly 5k in.

SCY

600 Warm up

2 x 100 - 1:30
2 x 100 IM - 1:30

5 x 200 IM - 2:45 (did these as 175s except the last one - 2:40)
150 Easy

5 Rounds of:
* 100 Up/Down Kick - 1:30 (:05)
* 100 Pull - 1:30
* 100 Up/Down Kick - 1:30 (:05)
* 200 - 3:00 convert free -> Br (original interval was 2:30 - we decided 3:00 was more realistic)

200 Cool down

(4750 Total) ]]> pmccoy http://forums.usms.org/entry.php?28663-05-17-13-Friday-workout http://forums.usms.org/entry.php?28640-05-16-13-Thursday-workout Thu, 16 May 2013 15:04:40 GMT Swam w/ Dave, Dave, Roger and Andrey. Andrey led my lane until he got tired. It was kind of a mess because the workout switched up between each of... Swam w/ Dave, Dave, Roger and Andrey. Andrey led my lane until he got tired. It was kind of a mess because the workout switched up between each of our strengths and we were destined to get tangled up a bit. Near the end, another lane opened up which made things easier. I ended up racing Roger on a 300 backstroke. I got paddles and and buoy, he didn't. Even with my paddle advantage, it isn't a race I'm going to win but I kept up with him longer than I would have expected. I was even ahead at 200 yards.

SCY

650 Warm up
5 x 100 - 1:30, Odds IM, evens free

4 Rounds of:
* 2 x 50 Hard stroke - :45 (did these fly except the last round when I came in :15s past the interval)
* 2 x 50 Easy free - :45
* 2 x 50 Hard Kick - 1:00
* 2 x 50 Easy Kick - 1:00
* 2 x 50 Hard Pull - :45
* 2 x 50 Easy Pull - :45
* 300 - 4:00, convert free to stroke by round (rnd 2 - 100 Br/200 Free, rnd 3 - 200 br/100 free, rnd 4 300 bk pull)
100 Easy

4 x 25 - :40, no breath
4 x 25 Kick - :35
4 x 25 IM Order - :30
4 x 25 Free - :25

8 x 50 Kick w/ fins - 1:00 Odds Underwater SDK, Evens IM Order

200 Cool down

(5850 Total) ]]> pmccoy http://forums.usms.org/entry.php?28640-05-16-13-Thursday-workout http://forums.usms.org/entry.php?28623-05-15-13-Wednesday-workout Wed, 15 May 2013 14:40:42 GMT Swam w/ Sam, Dave and Dave. Felt fairly strong today. Workout was challenging but not beyond what I can do for a change. SCY 600 Warm up 4... Swam w/ Sam, Dave and Dave. Felt fairly strong today. Workout was challenging but not beyond what I can do for a change.

SCY

600 Warm up

4 Rounds of:
* 75 Pull - 1:00
* 75 Kick - 1:20
* 75 Stroke - 1:15, Reverse IM Order, no free
1:00 Rest

4 Rounds of:
* 75 Pull - :55
* 75 Kick - 1:20
* 75 Stroke - 1:15, Reverse IM Order, no free
1:00 Rest

4 Rounds of:
* 75 Pull - :50 (made :45s)
* 75 Kick - 1:20
* 75 Stroke - 1:20, Reverse IM Order, no free
100 Easy

10 x 100 Up/Down Kick - 1:30 (:05)
100 Easy

4 x 25 - :40, no breath
4 x 25 - :35, kick
4 x 25 - :30, IM Order
4 x 25 - :25, Free

10 x 50 - 1:00 Easy/Hard, 2 x Fly, 2 x Back, 2 x Br, 2 x Fr, 2 x Kick

200 Cool down

(5600 Total) ]]> pmccoy http://forums.usms.org/entry.php?28623-05-15-13-Wednesday-workout http://forums.usms.org/entry.php?28611-05-14-13-Tuesday-workout Tue, 14 May 2013 19:11:37 GMT Swam w/ http://www.youtube.com/watch?v=-pwaklOkoTU... and Dave. SCY 600 Warm up 10 x 100 - 1:30 Odds IM, evens free 16 x 25 - :30 IM... Swam w/ ... and Dave.

SCY

600 Warm up

10 x 100 - 1:30 Odds IM, evens free

16 x 25 - :30 IM Order, half underwater
1:00 Rest
5 Rounds of:
* 4 x 50 - 1:05 (Odd rounds 1/2 underwater, Even rounds kick)
* 2 x 200 Pull - 2:20
Making the 200s on 2:20 wasn't so bad but pushing off for 12 yards underwater right after was pretty tough. The original interval on the 50s was :50. Don't think I could have handled that.

8 x 50 Kick - 1:00
1:00 Rest
100 Timed kick (IM - 1:33)

200 Cool down

(5700 Total) ]]> pmccoy http://forums.usms.org/entry.php?28611-05-14-13-Tuesday-workout http://forums.usms.org/entry.php?28588-05-13-13-Monday-workout Mon, 13 May 2013 14:43:17 GMT Swam w/ Dave, Dave and Dave. Pool was really hot today. Someone removed the thermometer so I have no idea how hot but it felt warmer than the... Swam w/ Dave, Dave and Dave. Pool was really hot today. Someone removed the thermometer so I have no idea how hot but it felt warmer than the typical 86.

SCY

650 Warm up

3 x 50 Free - :50 / 1 x 50 Kick - :50
1 x 50 Stroke - :50 / 2 x 50 Free - :50 / 1 x 50 Kick - :50
2 x 50 Stroke - :50 / 1 x 50 Free - :50 / 1 x 50 Kick - :50
3 x 50 Stroke - :50 / 1 x 50 Kick - :50

4 Rounds of (Pick 4 from Fly, Br, IM, Free, Free for each 100)
* 100 - 1:30 (fly on rounds 1 & 4, Br on rounds 2 & 3)
* 100 - 1:25 (did IM)
* 100 - 1:20 (free)
* 100 - 1:15 (free)
100 Easy
After 2 rounds, I wasn't doing so well and we decided to implement a 1:00 rest in between rounds.

7 Rounds of:
* 75 Pull - :50 / 25 Pull - :40
* 75 Kick w Fins - 1:05 / 25 Kick w fins - :45
50 Easy

4 x 25 - :40, no breath
4 x 25 - :35, kick
4 x 25 - :30, IM Order
4 x 25 - :25, Fly
4 x 25 - :20, Free

200 Cool down

(5300 Total) ]]> pmccoy http://forums.usms.org/entry.php?28588-05-13-13-Monday-workout http://forums.usms.org/entry.php?28571-05-11-13-Saturday-workout Sun, 12 May 2013 01:34:18 GMT Swam w/ Dave, Dave and Tess at the Hsv Nat. Had a hard stop at 7:00 am to go coach soccer games. That was a good thing because I was hurting about... Swam w/ Dave, Dave and Tess at the Hsv Nat. Had a hard stop at 7:00 am to go coach soccer games. That was a good thing because I was hurting about then.

LCM

400 Warm up (Does putting in lane ropes count because I should maybe get credit for 500 meters?)

3 x 300
* #1 Fly/Bk/Br kick down/free back
* #2 Fly/Bk/Br drill down/free back
* #3 Fly/Bk/Br down/free back
Dave took off on these and we didn't end up with any rest. It was more like a 900 straight.

200 Kick
200 IM
200 Kick
200 Free
200 Kick
200 IM
200 Free
200 IM
I think this is what we ended up doing. Anyone see a pattern here because I just don't see one.

400 Pull
3 x 200 Negative split - 2:00
2 x 200 Pull - 3:00
6 x 100 odds easy - 2:00, evens hard - 1:20
Only made two of the 6 100s and had to pack it in.

200 cool down

(4700m Total) ]]> pmccoy http://forums.usms.org/entry.php?28571-05-11-13-Saturday-workout http://forums.usms.org/entry.php?28546-05-10-13-Friday-workout Fri, 10 May 2013 14:43:42 GMT Swam w/ Dave and Andrey. Lifeguards showed up late :(. I never could get going today and struggled through parts of this workout. SCY 400... Swam w/ Dave and Andrey. Lifeguards showed up late :(. I never could get going today and struggled through parts of this workout.

SCY

400 Warm up

2 x 100 Free - 1:30
2 x 100 IM - 1:30
2 x 100 Stroke - 1:30

4 Rounds of:
* 75 Pull - 1:00
* 25 Fly - :30 (No breath)
* 200 IM - 3:00
* 25 Fly - :30 (No breath)
* 75 Pull - 1:00
100 Easy
On round 1, I made each 25 fly w/ 1 breath. By round 2, it was 2 breaths. On round 3, 1 up/1 down. Round 4, breath each stroke. Kind of disappointing. My fly definitely wasn't strong today and I was limping through the 200 IMs on 2:50-2:55.

800 IM Kick - 16:00 (14:30ish)
1:00 Rest
32 x 25: odds easy free-:30, evens hard stroke - :20

100 Cool down

(4400 Total) ]]> pmccoy http://forums.usms.org/entry.php?28546-05-10-13-Friday-workout http://forums.usms.org/entry.php?28535-05-09-13-Thursday-workout Thu, 09 May 2013 15:42:07 GMT Swam w/ Dave and Dave. My kids made it on the swim team! They both worked hard to learn the strokes so they could make it and both are excited. ... Swam w/ Dave and Dave. My kids made it on the swim team! They both worked hard to learn the strokes so they could make it and both are excited. Now, I can back off and let the people who know how to teach swimming fast take over. The cool thing is that the team will participate in the Alabama State Games swim meet in mid-June and they let parents swim on the team with the kids. So, I'll get to swim on their team for one meet... fun!

SCY

600 Warm up

8 x 100 Kick - 1:45 (2 x Fr/Br, 2 x Fl/Br, 2 x Br, 2 x Bk/Br)
4 x 50 Bk - :50, Descend
6 x 100 Free - 1:15 (Made it but I wasn't warmed up and struggled)
100 Easy

10 x 100 Pull - 1:20 (descended 1:08->1:03)
2 x 100 Kick - 1:45

2 Rounds of:
* 2 x 100 Kick - 1:45
* 100 Pull - 1:20
* 100 Pull (25 Fly/75 free) - 1:20
* 100 Pull (25 Bk/75 free) - 1:20
* 100 Pull (25 Br/75 free) - 1:20
* 100 Pull - 1:20
* 2 x 100 Kick - 1:40, make 1:30
* Rest in between rounds

200 Cool down

(5500 Total) ]]> pmccoy http://forums.usms.org/entry.php?28535-05-09-13-Thursday-workout http://forums.usms.org/entry.php?28516-05-08-13-Wednesday-workout Wed, 08 May 2013 14:01:23 GMT Swam w/ Dave, Dave and Dave. Felt pretty strong today. I'm doing stuff right now that I would have had to do without a drag suit last year... some things a little faster. 1:10 repeats w/ a drag suit are still a bit out of my reach but I'm getting closer.

SCY

600 warm up

3 x 100 - 1:25, 1st 25 stroke
2 x 100 - 1:20
1 x 100 - 1:15
3 x 100 - 1:20
2 x 100 - 1:15 (actually missed the interval on the second one)
1 x 100 - 1:10 (pushed hard w/ a 1:08 to make up for missing the 1:15)
50 Easy

3 x 100 - 1:20
2 x 100 - 1:15
1 x 100 - 1:10
3 x 100 - 1:20
2 x 100 - 1:15 (made 1:10s)
1 x 100 - 1:10 (1:07)
50 Easy

3 x 100 Fly - 1:40
2 x 100 Free - 1:35
1 x 100 Free - 1:30
3 x 100 IM - 1:35
2 x 100 Fly - 1:30 (1:25s)
1 x 100 Free - 1:25

18 x 50 - 1:00 (6 Free, 4 IM Order, 8 kick w/ fins)

200 Cool down

(5400 Total) ]]> pmccoy http://forums.usms.org/entry.php?28516-05-08-13-Wednesday-workout http://forums.usms.org/entry.php?28498-05-07-13-Tuesday-workout Tue, 07 May 2013 14:58:19 GMT Swam w/ Dave and Dave. Did mostly distance stuff today. Felt pretty good through the workout and had a decent 500 at the end. 600 Warm up 400... Swam w/ Dave and Dave. Did mostly distance stuff today. Felt pretty good through the workout and had a decent 500 at the end.

600 Warm up

400 Free - 6:00 (5:00)
100 Easy

5 Rounds of:
* 50 Fly - :45
* 50 Kick - 1:00
* 50 Back - :50
* 50 Kick - 1:00
* 50 Breast - :55
100 Easy

400 Free - 5:40 (4:55)
400 Free - 5:20 (4:52)
400 Free - 5:00 (4:52)
100 Easy

500 Timed Free (6:00) Probably one of my better drag suit times.

16 x 25 - :40 Odds no breath, evens easy free
:30s Rest
16 x 25 Kick - :30
:30s Rest
16 x 25 - :30 IM Order

200 Cool down

(5650 Total) ]]> pmccoy http://forums.usms.org/entry.php?28498-05-07-13-Tuesday-workout http://forums.usms.org/entry.php?28478-05-06-13-Monday-workout Mon, 06 May 2013 14:41:52 GMT Swam w/ Dave, Dave and Roger. My son is trying out for the swim team tonight and my daughter tries out tomorrow. We started practicing a couple... Swam w/ Dave, Dave and Roger. My son is trying out for the swim team tonight and my daughter tries out tomorrow. We started practicing a couple months ago. 2-3 days a week for 60-90 minutes. Swim lessons isn't something I was planning this spring. I'd prefer to pay someone else to do it because I don't really know what I'm doing. Unfortunately swim lesson options are limited and both kids have way too many other things going on to fit into anyone else's schedule. With a lot of help from friends and despite dad's instructions, they have both figured out how to swim freestyle and backstroke. Now that its over, I kind of miss it already. They will be better swimmers in the hands of a good coach but it was fun working with them.

SCY

600 warm up

3 x 100 Free - 1:25
2 x 100 Free - 1:20
1 x 100 Free - 1:15
16 x 25 - :30 Easy free/Hard 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 IM Order
Kept all these at 1:05s. Made the last one on 1:03.

3 x 100 - 1:25 (convert 100 IM->25 stroke/75 free)
2 x 100 Free - 1:20
1 x 100 Free - 1:15
2 x 100 Free - 1:20
3 x 100 - 1:25 (convert 25 stroke/75 free->100 IM)
16 x 25 - :30 Easy free/Hard IM Order
50 Easy

10 x 50 Kick - 1:00 IM Order
:30 rest
10 x 50 Kick w/ fins - 1:00 Odds down underwater, back easy; evens IM Order

100 Cool down

(5250 Total) ]]> pmccoy http://forums.usms.org/entry.php?28478-05-06-13-Monday-workout