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  1. Friday 10/5/12

    Friday 10/5

    AM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    3x
    200 @ 2:30/2:20
    2x100 @ 1:15/1:10
    4x50 @ :45/:40

    First intervals were rounds 1 and 2, second intervals were round 3. Round 2 was kick w/ fins. Descend each distance to FAST

    100 EZ

    6x
    "push kick" :20/:40
    Lined up at flags with hands outstretched on partner's shoulders and kick for :20 or until you push partner to the wall (they kick against you) then take :40 and switch.

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  2. 10.06.12 - Saturday workout

    by , October 6th, 2012 at 11:53 AM (Pete's swim blog)
    Swam at the Huntsville Nat w/ Dave, Dave, Mary, Bob and Sally. A cold front came through as we were swimming this morning. I was in the mid to upper 60s when I went to the pool. By the time my son's soccer game started, it was 50 degrees outside w/ a biting wind. The kids played great in the cool weather. Us coaches froze on the sidelines .

    SCY

    500 Warm up

    3 x 100 Free - 1:20
    200 Kick
    3 x 200 IM - 3:15
    400 Kick
    400 Pull
    3 x 200 Free - 3:00
    200 Pull
    3 x 100 IM - 1:45

    3 x 25 Fly - :30
    3 x 50 Free/Fly - :55
    3 x 75 Free/Fly/Free - 1:15
    6 x 50 Free - :50

    3 x 25 Bk - :30
    3 x 50 Free/Bk - :55
    3 x 75 Free/Bk/Free - 1:15
    3 x 100 Free - 1:30

    3 x 25 Br - :30
    3 x 50 Free/Br - :55
    Had to bail out here and get to my soccer games.

    175 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  3. first swim post sick

    had some sinus issue all week. swam 1.5 mile this morning .

    it felt good to be back in the pool after a week of feeling sick. first half of the swim i felt feeble. second half i could feel my energy come back. and this is probably the first time in a week that my sinuses were clear.

    Categories
    Swim Workouts
  4. Friday, Oct. 5, 2012 7:00-7:45pm

    by , October 6th, 2012 at 12:29 AM (Fast Food Makes for Fast Swimming!)
    This was a recovery workout for the team (they did the full 2 hours) from last night's test set beatdown. I just used the first 45 minutes for a stretchout prior to the masters meet in the morning over on Bainbridge Island.

    Warmup:
    600 (25 V-sit scull/25 Back/25 Core Kick/25 Free)

    10 x 100 Kick w/ board & fins @ 1:25 (make 'em)
    I did SDK on my back, fins and board hard like this makes me cramp


    12 x 50 Sculling w/ buoy @ 1:20
    • 3 scull in front
    • 3 in midpoint of body
    • 3 at "bottom" or finish point of stroke
    • 3 sculling the entire range from the front to the back, then recover underwater to the front
    4 x 50 Front "Dig" Sculling - basically dogpaddle @ 1:20
    This one was easy, the girls I was with couldn't figure it out.


    --------------------
    2400 Yards (with very minimal arm swimming) and out



    Meet tomorrow:

    Up at 4:00am, leave town by 4:15
    Meet That Guy @ 7:00am with some others for carpoolfuntrip to the ferry.
    Swim: 200 Free, 50 Back, 50 Free, 100 Free, 500 Free <--looking forward to a KNelson age grouper vs. age grouper dual-in-the-pool here.