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Pete's swim blog

09.17.13 - Workouts for the last few days

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by , September 17th, 2013 at 02:18 PM (170 Views)
Catching up w/ the blog today. Hopefully I can remember everything.

Friday SCY w/ Roger, Dave and Dave.

600 Warm up

20 minutes of pursuit set. Roger and I started at opposite ends of the pool. We did 25 pull (no paddles)/25 kick until one of us caught the other. Roger's flutter kick is faster than my breaststroke kick but he can't keep going forever. This was a matter of being patient and letting him wear himself out. I finally started catching up after 8 minutes and caught him at about 10. Next round, he got to choose - 25 back/25 kick. I really had no chance here. After a few hundred yards, he had chased me down. Final round, I got to choose - 25 pull/25 breast. Ended in a draw. Neither of us were making any gains on the other when 20 minutes ran out. Overall, I'm assuming we held a 1:30 pace for 1350 total yards. We probably did a little more than that but it was very difficult to count yardage on this set.

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

4 x 50 Kick - 1:10
4 x 50 IM - 1:00
4 x 50 Stroke - :50
4 x 50 Free - :45
4 x 50 Pull - :35

200 Cool down

(4150 Total)

Saturday @ Nat SCY w/ Dave, Dave, Brandon and a couple others.

2 Rounds of:
* 200 Kick w/ fins
* 200 Drill down/Swim back
* 200 Pull

400 Pull
200 IM
200 Free
200 IM
400 Pull

10 x 100 - 3:00, sprint
Started at a low 1:01 and held mid-1:02s through 5 of these. Switched to paddles and did :59s. On the last one, I dropped the paddles and did a 1:01.5. Really painful set. It is amazing how fast that clock moves after a hard 100.

200 Cool down

(3800 Total)

Monday @ Dublin w/ Dave, Dave and Roger

600 warm up

3 x 75 - 1:30, 1st 25 kick
8 x 50 IM Order - 1:00, from dive off blocks
4 x 75 - 1:15, convert free -> back
25 easy kick

3 x 75 - 1:30, 1st 25 kick
8 x 50 IM Order - 1:00, from dive off blocks
4 x 75 - 1:10, convert free -> breast
25 easy kick

3 x 75 - 1:30, 1st 25 kick
8 x 50 IM Order - 1:00, from dive off blocks
4 x 75 - 1:05, convert free -> fly
25 easy kick
50 Easy
That's 24 starts off the blocks, 18 of which we had to climb out of the pool. That started to hurt after a while but I was able to stay ahead of the pace. Some of my dives were pretty sloppy due to fatigue.

6 x 200, odds free @ 2:30, evens IM @ 3:00
Roger led these which helped a lot. Drafted for a fairly easy 2:25 free and made 2:40-2:45 on the IM.

200 Cool down

(4900 Total)

Tuesday @ Dublin w/ Dave and Dave

600 Warm up

2 Rounds of:
* 100 Swim - 1:30 (R1 IM, R2 Free)
* 75 Kick - 1:20
* 50 Swim - :50 (R1 Fly/Bk, R2 Br/Free)
* 25 Kick - :30
* 4 x 50 Kick - 1:00, :55, :50, :45
100 Easy

16 x 100 - 1:30 Fly/Kick w/ fins as follows:
#1 - All Fly
#2 - #5 - 1st 25 kick, 2nd 25 kick, 3rd 25 kick, 4th 25 kick
#6 - #11 - KKFF, FKKF, FFKK, KFFK, KFKF, FKFK
#12 - #15 - 1st 25 fly, 2nd 25 fly, 3rd 25 fly, 4th 25 fly
#16 - All kick

2 x 200 Free - 2:45 (made 2:25, 2:23)
2 x 200 Stroke - 3:15 (did bk - 3:01, 3:00)
2 x 200 Kick - 4:00 (IM - 3:30, 3:21)

400 Timed Pull (4:17)

200 Cool down

(5000 Total)

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Swim Workouts

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