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  1. 03.28.12 - Wednesday workout

    by , March 28th, 2012 at 10:00 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp ~85. Pre-practice weight - 196.5. Post-practice weight - 192. Lost 4.5 lbs.

    SCY

    400 Warm up

    2 Times through:
    * 100 Kick - 2:00
    * 100 IM - 1:40
    * 100 Free - 1:20
    * 25 Fly - :40/50 Pull - :40/25 Fly - :40
    * 100 Kick - 1st 1:55, 2nd 2:00 - make 1:55
    * 100 IM - 1st 1:35, 2nd 1:40 - make 1:35
    * 100 Free - 1st 1:15, 2nd 1:20 - make 1:15
    * 25 Back - :40/50 Pull - :40/25 Back - :40
    * 100 Kick - 1st 1:50, 2nd 2:00 - make 1:50
    * 100 IM - 1st 1:30, 2nd 1:40 - make 1:30
    * 100 Free - 1st 1:10, 2nd 1:20 - make 1:10
    * 25 Breast - :40/50 Pull - :40/25 Breast - :40
    * 100 Kick - 1st 1:45, 2nd 2:00 - make 1:30 (1:26)
    * 100 IM - 1st 1:25, 2nd 1:40 - make 1:20 (1:13)
    * 100 Free - 1st 1:05, 2nd 1:20 - make 1:05 (1:04)
    * 25 Free - :40/50 Pull - :40/25 Free - :40
    50 Easy
    Felt good through the whole main set. Started with IM kick and switched to Br kick so I could get a little more recovery before the IM and free.

    200 IM Timed (2:33)

    200 Cool down

    (4050 Total)
    Tags: 200, i_m, timed
    Categories
    Swim Workouts
  2. 03.27.12 - Monday workout

    by , March 27th, 2012 at 10:17 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp back to 86 but at least cool water was blowing out of the jets.

    SCY

    400 Warm up

    400 Free - 6:00 (4:55)
    300 - 5:15 (3 x 50 K/50 Free)
    200 - 3:15 (100 IM/100 Free)
    100 Fly - 1:30
    100 free - 1:30
    200 - 3:15 (100 IM/100 Free)
    300 - 5:15 (3 x 50 K/50 Free)
    1:00 Break
    400 IM Timed (5:25)
    100 Easy
    Pretty good IM time for me especially after at the end of 1600 yards of other stuff.

    4 x 50 - :45 (Fly/Free)
    4 x 50 - 1:00 (Kick/Free)
    4 x 50 - :45 (Back/Free)
    4 x 50 - 1:00 (Kick/Free)
    4 x 50 - :45 (Breast/Free)

    200 Cool down

    (3700 Total)
    Tags: 400, i_m, timed
    Categories
    Swim Workouts
  3. 03.26.12 - Monday workout

    by , March 26th, 2012 at 10:54 AM (Pete's swim blog)
    Swam w/ Roger and Dave x 2. Pool temp down to 84! Someone must have turned the boiler off over the weekend. It is back on full blast and should be back to 86 in no time.

    SCY

    400 Warm up

    400 IM Kick
    100 Easy
    400 IM - 6:00 (5:35)
    100 Easy

    6 x 50 - :45
    8 Times through:
    * 100 - 1:10 (held 1:05s)
    * 50 Kick - 1:10
    * 2 x 50 Pull - :50
    100 Easy

    400 IM Kick (7:10)
    100 Easy
    500 Free - 6:00 (5:50)
    Roger and I started opposite ends and raced to the black line in the middle of the pool. I let him get way too far ahead. Made a small dent in his lead in the last 200 but it wasn't enough.

    100 Cool down

    (4800 total)
    Tags: 500, free, timed
    Categories
    Swim Workouts
  4. 03.21.12 - Wednesday workout

    by , March 21st, 2012 at 10:11 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp 86.

    SCY

    400 Warm up

    6 x 50 - :45
    50 Easy
    800 Timed Open Turns every 200
    2:18, 2:25, 2:22, 2:22 - 9:27
    Shooting for 1:10 pace. Ended up just under 1:11. Heat was definitely getting to me.
    50 Easy

    4 Times through
    * 250 Kick - 5:00
    * 6 x 50 - 1:00 Odds Stroke, Evens Pull, #5 Hard

    200 Cool down

    (4000 Total)
    Tags: 800, free, timed
    Categories
    Swim Workouts
  5. 03.20.12 - Tuesday workout

    by , March 20th, 2012 at 10:00 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp 86+.

    SCY

    400 Warm up

    5 x 300 - 4:30 Descend (3:53, 3:45, 3:40, 3:32, 3:27)
    100 Easy

    6 times through
    * 50 Free - :50
    * 25 Fly - :20 no breath
    * 50 Free - :50

    3 times through
    * 25 Free Kick/25 Free - 1:00
    * 25 Free - :20 no breath
    * 25 Free Kick/25 Free - 1:00
    * 25 Free/25 Fly Kick - 1:00
    * 25 Fly - :20 no breath
    * 25 Free/25 Fly Kick - 1:00
    50 Easy

    400 Timed Pull (4:23) - I think this is my fastest 400 timed pull. I'm finally getting a faster turnover with my bigger paddles.

    200 Cool down

    (4150 Total)
    Tags: 400, pull, timed
    Categories
    Swim Workouts
  6. 03.16.12 - Friday workout

    by , March 16th, 2012 at 09:59 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Roger. Pool temp 86. It was bring your own set day.

    SCY

    450 Warm up

    Dave M's set
    100 Fly - 1:30 Fast (1:18) / 4 x 75 Pull - 1:15
    :30 Rest
    100 Back - 1:30 Fast (1:25) / 4 x 75 IM - 1:15
    :30 Rest
    100 Breast - 1:30 Fast (1:18) / 4 x 75 Free - 1:15
    :30 Rest
    100 Free - 1:30 Fast (1:02) / 4 x 75 Free - 1:15
    :30 Rest
    100 IM Fast (1:16)
    50 Easy

    My Set
    100 Free - 1:20 / 25 Stroke - :30
    100 Free - 1:20 / 50 Stroke - :50
    100 Free - 1:20 / 75 Stroke - 1:10
    100 Free - 1:20 / 100 Stroke - 1:30
    100 Free - 1:20 / 1:20 Rest
    200 Stroke Timed (Br - 2:46)
    50 Easy

    10 x 25 - :40 No breath (2x Fly, 2x Bk, 2x Br, 2x Fr, 2x Spider Scamper)
    8 x 25 - :40 IM Order Easy/Hard

    200 Cool down

    (3850 Total)
    Tags: 200, breast, timed
    Categories
    Swim Workouts
  7. 03.14.12 - Wednesday workout: another pb in practice

    by , March 14th, 2012 at 09:43 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp 86 w/ hot water being dumped into the pool.

    SCY

    400 Warmup

    4 x 100 IM - 1:40
    400 Free - 6:00 (5:03)
    2 x 100 IM - 3:10 (2:45-2:47)
    400 Free - 5:45 (4:55)
    100 Easy

    400 Free - 5:30 (5:00)
    400 IM - 6:30 (5:43)
    400 Free - 5:15 (4:57)
    100 Easy

    400 IM Timed (5:23 PB! )
    I wasn't really setting out to make a personal best and the pool conditions weren't right for it anyway. But I stayed with Dave through the 100 fly. That's kind of risky because I usually burn out when I stay on his feet. The last couple strokes of fly were tough but I was close enough to gut it out. Surprisingly I didn't suffer too bad on the back stroke and was ready to go for breaststroke. Figured with the pool temp and end of practice, I'd be around 5:30 to 5:35. 5:23 was a big shock!

    200 Cool down

    (4000 Total)
    Tags: 400, i m, timed
    Categories
    Swim Workouts
  8. 03.12.12

    by , March 12th, 2012 at 10:01 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Pool temp ~85. Felt cruddy but swam pretty fast (for me).

    SCY

    400 Warm up

    4 x 100 - 1:30 (Held 1:10 on all 100 free today)
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Fly)
    50 Easy

    4 x 100 - 1:25
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Back)
    150 Easy

    4 x 100 - 1:20
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Breast)
    100 Easy

    4 x 100 - 1:15
    50 Easy

    200 IM Timed (2:34.5)

    200 Cool down

    (4850 Total)
    Tags: 200, i m, timed
    Categories
    Swim Workouts
  9. 03.08.12 - Thursday workout: 200 IM day

    by , March 8th, 2012 at 09:55 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp 86. Wore speedo brief. Lots of 200 IMs today. Felt pretty good overall. My backstroke still needs a lot of work.

    SCY

    400 Warm up
    200 Free

    200 IM - 3:15 / 200 IM Kick - 3:45
    200 IM - 3:10 / 200 IM Kick - 3:40
    200 IM - 3:05 / 200 IM Kick - 3:35
    200 IM - 3:00 / 200 IM Kick - 3:30
    150 Easy
    Made all of these even with IM kick.

    200 IM - 2:55 / 200 IM Kick - 3:25
    200 IM - 2:50 / 200 IM Kick - 3:20
    200 IM - 2:45 / 200 IM Kick - 3:15
    200 IM - 2:40 / 200 IM Kick - 3:10
    150 Easy
    Cheated a little on these and switched to Br kick which gave me a much needed 10-15 seconds rest before the next IM. Made all the IMs but missed the last kick by a couple seconds. Was pretty tired after pushing myself on the last 200 IM.

    200 IM Timed (2:35)

    200 Cool down

    (4300 Total)
    Tags: 200, i m, timed
    Categories
    Swim Workouts
  10. 03.07.12 - Wednesday workout

    by , March 7th, 2012 at 02:00 PM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp 84-85. Wore my Speedo brief.

    Workout called for free on all the sets today. I felt IMey so I substituted a lot of stroke/IM. Not everywhere though... I'm not making 400 IMs on 5:15 yet.

    SCY

    500 Warm up

    400 IM - 6:00 (5:40 ish)
    400 - 5:45 (100 Free/100 Back/100 Br/100 Free)
    400 - 5:30 (200 Free/100 Br/100 Free)
    400 - 5:15 (4:55 ish)
    50 Easy

    16 x 75 - 1:10 (50 Stroke/25 Free)
    50 Easy

    400 free Timed (4:41) Felt pretty good overall. Had a couple rough patches (missed a wall) on the third 100.

    16 x 50 Pull - :50 2 Easy/2 Hard

    200 Cool down

    (4800 Total)

    Updated March 7th, 2012 at 02:27 PM by pmccoy

    Tags: 400, free, timed
    Categories
    Swim Workouts
  11. 02.29.12 - Leap day workout

    by , February 29th, 2012 at 09:59 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp down to 85. Wore my Nike jammer.

    SCY

    600 Warm up

    6 x 50 - :45
    1:30 rest
    16 x 100 - 1:15
    50 Hard - :35 <- Leap day special... something extra to make it feel like a full mile even though a 1650 isn't really a full mile.
    100 Easy
    Fairly pleased with the 1650 effort. Had a little trouble on #2 but after #5 or #6, Dave and I just locked in to a groove and knocked these out.

    20 x 25 Kick - :35

    4 Times through:
    * 5 x 50 - 1:00 (1, 3, 5 Stroke; 2, 4 Easy Free; 5 Hard)
    100 Easy

    200 Timed Kick (3:20 - Personal best!)

    200 Cool down

    (4650 Total)
    Tags: 200, im kick, timed
    Categories
    Swim Workouts
  12. 02.27.12 - Monday workout

    by , February 27th, 2012 at 09:47 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp still at 86. Wore my Nike jammer.

    SCY

    400 Warm up

    400 Free - 6:00 (5:00)
    5 Times through:
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Br - :55
    Break

    400 Free - 5:40 (4:55)
    400 Free - 5:20 (4:55)
    400 Free - 5:00 (4:49)
    50 Easy
    Made the first 400 Free on 5:00 so I figured I'd take a run at making them all. Problem is I got a little cooked and didn't have much for...

    500 free timed (5:59)
    Just ran out of gas and everyone dropped me.

    200 cool down

    (4000 Total)
    Tags: 500, free, timed
    Categories
    Swim Workouts
  13. 02.07.12 - More fun w/ the camera

    by , February 7th, 2012 at 01:01 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Dave. Pool temp ~83. No drag suit. Wore my Nike jammer.

    3 days till we head to Auburn. Had some decent swims today. My 50 br was around :35. My relay leg was a bit slow at :28. Not feeling quite as zippy as I was yesterday.

    SCY

    400 Warm up

    4 x 50 - 1:00 Descend (I did Br down/Fr back)
    Rest

    8 x 25 - :40 Easy/Hard (I did Fl/Br/Br/Fr)
    Rest

    8 x 25 Kick - :40 Easy/Hard (I did Fl/Fr/Br/Fr)
    75 Easy / Rest

    50 Br timed (:35)
    Video: http://youtu.be/r3xyEebVD0I
    25 Easy / Rest

    50 Timed Kick (:41 - Fr)
    75 Easy / Rest

    250 Fr relay (my split was :28)
    Couple practice dives

    125 Cool down

    (1450 Total)
    Categories
    Swim Workouts
  14. 02.06.12 - Pre-meet mightmare and some video (underwater)

    by , February 6th, 2012 at 12:12 PM (Pete's swim blog)
    Swam with Roger, Dave, Dave and Dave this morning. Kent swam on his own in another lane. Kent did an untapered 17:05 or something like that in his 1650 last weekend! Pool temp up to about 84. Definitely warmer than it has been. Wore my Nike jammer w/o a drag suit.

    Had my first premeet nightmare. Dreamed I went out too fast in the 1650, paniced and started drowning. I always seem to have nigtmares about races I haven't raced in before. Last year it was the 200 fly.

    On a better note, it was my daughter's birthday last weekend. She wanted an underwater video camera for her birthday. Who am I to deny her something I could occasionally use to video my stroke underwater? Just to show how good of a dad I am, I volunteered to try it out this morning at practice. Video to follow later. I might have "accidentally" dropped the camera in the water before telling my teammates it was waterproof.

    SCY

    400 Warm up

    4 x 50 - 1:00 Down accelerate, back easy (Fly, Br, Br, Fr)
    4 x 50 Kick - 1:10 Down accelerate, back easy (Br, Fly, Fr, Fr)
    Rest

    4 x 50 Pull - 1:00 Down hard no breath, back easy
    Rest

    4 x 50 - 1:00 Get up to speed for test event (28s & 29s)
    75 Easy + Rest

    Timed 500 From Dive broken at 50s: (5:13 total time in water)
    http://youtu.be/3R0p1AtJGZc
    Went out on :27 - probably a bit fast. Rest were 31s and 32s. Supposedly, I should be able to do a 5:13 at the meet. I'll believe that when I see it. Definitely think I can make 5:25 if things go well. Comments on my stroke are very welcome and appreciated. Not sure I'll change anything before the meet but it would be good to know what I can improve on.

    175 cool down

    (1950 Total)
    Tags: 500, broken, free, timed
    Categories
    Swim Workouts
  15. 02.02.12 - Thursday workout

    by , February 2nd, 2012 at 09:57 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Roger. Pool temp still hanging around 83. Wore my Nike jammer w/o a drag suit. Second day of taper. Slept in 30 extra minutes.

    SCY

    400 Warm up

    8 x 25 - :30 IM Order (I did fly/br/br/fr) moderate pace
    Lots of rest
    8 x 25 - :40 IM Order (I did fly/br/br/fr) easy/hard
    Lots of rest
    8 x 25 Kick - :40 IM Order (I did fly/br/br/fr) easy/hard
    Lots of rest
    100 Pull - 2:00 Moderate (Get arms ready for heavier load)
    8 x 50 Pull - 1:00 Easy/hard (I did Fr/Fr/Fr/Br)
    Lots of rest
    8 x 25 - :40 IM Order (I did fly/br/br/fr) easy/hard
    75 Easy
    Lots of rest

    100 Breast timed off blocks (1:13 - love it when I do a personal best in practice!)

    125 Cool down

    (1800 Total)
    Tags: 100, breast, dive, timed
    Categories
    Swim Workouts
  16. 01.27.12 - Friday workout

    by , January 27th, 2012 at 10:10 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave and Dave. Wore my Nike jammer. Pool temp ~83. This workout was initially intended to be w/o a break after the first 400 IM. I felt pretty bad during the warm up and never really improved much. Just too sore from too many days in a row swimmng. I'll swim easier tomorrow and then take Sunday off. After that, 2 more workouts until taper.

    SCY

    400 Warm up

    1 = fastest kick
    2 = 2nd fastest kick
    3 = 3rd fastest kick
    4 = slowest kick

    4 x 100 IM - 1:30 (made 1:20s... not feeling too bad yet)
    4 x 75 kick - 1:25 (1-4-1)
    2 x 100 IM - 2:55 (made them but hurting)
    4 x 75 kick - 1:20 (2-3-2: I did 2-3-1)
    400 IM - 5:40 (5:43 - now I'm in trouble)
    50 Easy

    4 x 75 kick - 1:15 (1-4-1: I did 1-1-1)
    2 x 100 IM - 2:45 (not a chance for me to make this. did 100 fr/50 br/50 fr)
    4 x 75 kick - 1:15 (2-3-2: I did 1-1-1)
    4 x 100 IM - 1:20 (I did 25 stroke IM order/75 free)
    4 x 75 kick - 1:10 (1-4-1: I did 1-1-1)
    50 Easy
    Was hurting pretty bad so I ditched the idea of making IMs. Didn't want to cop out completely so I mixed in some stroke. Still had trouble making the intervals. The kick on 1:10 was really tough. Made the first to but fell off the pace a tad after that.

    400 IM timed (5:50) Pretty poor time for me but my body had shut down at this point. Kind of suprised I went under 6:00 considering how bad I felt.

    200 Cool down

    (4600 total)
    Tags: 400, i m, timed
    Categories
    Swim Workouts
  17. 01.26.12 - Thursday workout

    by , January 26th, 2012 at 10:19 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~83. Wore Nike jammer. Wore drag suit for parts of the workout.

    500 Warm up

    Took drag suit off
    6 x 100 up/down kick - 1:40 (:10) start w/ 50 kick
    6 x 100 up/down fly - 1:30 (:05) start fly where kick left off
    100 easy
    Made the last kick (75 kick/25 free) on 1:28 so I started the up/down fly w/ 100 fly. That always puts me in a hole from the start. Made 100 fly on 1:30 but couldn't make 75 fly/25 free for the next one. Went down to 25 fly/75 free and finally built back up to 75 fly/25 free. Better than I usually do.

    drag suit back on
    4 Times through
    * 2 x 50 - 1:00 easy stroke/hard free (target :35 on hard free)
    * 2 x 100 - 1:30 easy pull/hard free (target: 1:10 on hard free)
    50 Easy
    Pushed hard to make these w/ my drag suit on and did. :33s for the 50s and 1:08s on the 100s.

    drag suit off
    200 Timed pull (2:04)
    100 Easy
    One of my better pull efforts. Dave B got a couple body lengths ahead on the first 100. Worked hard do catch up and was on his feet w/ 50 to go. He still managed to hold me off though.

    6 x 100 - 1:30 odds fly/evens breast (I did 75 stroke/25 free)
    75 Easy

    8 x 50 - 1:00 IM order x2 from dive. #1 and #8 hard
    25 Easy

    5 x 100 - 1:15 (first 25 of first 100 fly, last 25 of 5th 100 fly)

    200 Cool down

    (5150 total)
    Tags: 200, pull, timed
    Categories
    Swim Workouts
  18. 01.25.12 - Wednesday workout

    by , January 25th, 2012 at 10:28 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool was low this morning so they were dumping cold water in to fill it up . Felt good near the returns... 70-75 degree water mixing with 84 degree water. The middle was much warmer so we had to deal with hot/cold cycling until we got it all mixed up. By the end of practice, the heat was on full blast again . Wore Nike jammer w/ a drag suit. Took drag suit off after the first set.

    500 Warm up

    8 x 200 up/down kick - 3:30 (:10) Swam IM when not kicking. Went 0, 50, 100, 150, 200, 150, 200, 150 br kick.
    1:00 Break
    200 Timed br kick (2:58 - no drag suit)
    100 Easy

    8 x 200 up/down fly/mirror pull - 3:00 (:10) Ended up something like this:
    * 200 free
    * 50 fly/100 free/50 pull
    * 100 fly/100 pull
    * 50 fly/100 free/50 pull
    * 100 fly/100 pull
    * 50 fly/100 free/50 pull
    * 100 fly/100 pull
    * 50 fly/100 free/50 pull
    1:00 Break
    200 Timed pull (2:08)
    100 Easy
    200 Timed pull - Faster than last one (2:05)
    50 Easy

    16 x 25 - :40 down no breather/ back easy stroke
    25 Easy
    50 Fly hard from dive (:33)

    125 cool down

    (5150 total)
    Tags: 050, 200, fly, pull, timed
    Categories
    Swim Workouts
  19. 01.20.12 Friday workout

    by , January 20th, 2012 at 10:03 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave and Dave. Week and a half until taper. Feeling a lot more prepared for this meet than I have in the past. Wore a drag suit for about half the workout. Dropped it to keep up w/ Kent on a 1000 pull. Pool temp 84-85. Not too bad today.

    SCY

    550 Warm up

    3 Times through:
    * 2 Times through:
    ** 25 Kick - :30
    ** 50 Free - 1:00 (2 breaths / 25)
    ** 75 Pull - 1:00
    ** 125 IM - 2:00 (Pick a stroke for extra 25)
    * 1:00 Break
    * 100 Stroke Hard - 2:00 (I did br on 1:19s)
    50 Easy
    I haven't been focusing too much on breaststroke so 1:19s from a push w/ a drag suit seems fairly decent. Hopefully I'll be able to go under 1:10 in the meet.

    1000 Timed Pull open turns every 200 (dropped drag suit)
    50 Easy
    Did 2:20, 2:18, 2:18, 2:15, 2:15. Something like that anyway. Finished on 11:26. Wish I could say this was all me but it had more to do with a nice draft off of Kent.

    25 Easy
    1200 Relay - way too convoluted to explain. I'm not really sure I understood what was going one. 2 lanes, 5 swimmers alternating between 50 free and 50 fly. Kent stayed in his own lane and the rest of us switched in and out. So, Kent did 600 yards total and the rest of us divided up 1800 yards 4 ways for 450 yards each. Kent's lane went 12:03. I think the other was 12:29.

    325 Relaxed fly (cool down)

    (4350 Total)
    Tags: 1000, pull, timed
    Categories
    Swim Workouts