August 1 practice

I liked how Berto has posted his practices to the Smelts FB page, and I thought I might do the same here.  In this way, anyone (team or otherwise) can take advantage and use the practice or individual sets.

Not a bad practice last week.  We've done lots of smaller distances lately, short intervals, and I think that one day soon the longer ones will come back.  A pre-Big Shoulders check of endurance - physical and mental.

In other words, team, I have a new air horn, and I'm not afraid to use it.  ;-)

 -- Peter

5	4	3	2	1
300 S 300 P 200 Ch 200 K 1000	300 S 300 P 200 Ch 200 K 1000	300 S 300 P 150 Ch 100 K 850	200 S 200 P 200 Ch 1500 K 750	200 S 200 P 200 Ch 100 K 700
10 x 150 1-3:  Fist  2:15 4-5:  Swim  2:00 6-8:  Drag  2:15 9-10:  Swim  2:00 (1500) 2500	10 x 150 1-3:  Fist  2:20 4-5:  Swim  2:10 6-8:  Drag  2:20 9-10:  Swim  2:10 (1500) 2500	8 x 150 1-2:  Fist  2:30 3-4:  Swim  2:20 5-6:  Drag  2:30 7-8:  Swim  2:20 (1200) 2050	7 x 150 1-2:  Fist  2:45 3-4:  Swim  2:30 5-6:  Drag  2:45 7:  Swim  2:30 (1050) 1800	6 x 150 1-2:  Fist  3:15 3:  Swim  3:00 4-5:  Drag  3:15 6:  Swim  3:00 (900) 1600
3 X 650 3 X 200  2:40 50 EASY  1:30 600 P 50 EASY  1:30 3 X 200  2:40 50 EASY  1:30 (1950) 4450	3 X 650 3 X 200  2:45 50 EASY  1:30 600 P 50 EASY  1:30 3 X 200  2:45 50 EASY  1:30 (1950) 4450	3 X 650 3 X 200  3:10 50 EASY  1:30 600 P 50 EASY  1:30 3 X 200  3:10 50 EASY  1:30 (1950) 4000	3 X 450 2 X 200  3:30 50 EASY  1:30 400 P 50 EASY  1:30 2 X 200  3:30 50 EASY  1:30 (1300) 3100	3 X 450 2 X 200  3:45 50 EASY  1:45 400 P 50 EASY  1:45 2 X 200  2:40 50 EASY  1:45 (1300) 4450
3 X 50  Br/Fr 3 X 50  Bk/Fr 3 X 50  Fly/Fr 1:00 (450) 4900	2 X 50  Br/Fr 2 X 50  Bk/Fr 2 X 50  Fly/Fr 1:00 (300) 4750		8 X 50 Stroke/Free IM order 1:15 (400) 3500	6 X 50 Stroke/Free IM order 1:15 (300) 32500
200 Easy	200 Easy	200 Easy	200 Easy	200 Easy
5100	4950	4200	3700	3400

what to expect tonight

So... assuming that you do the full workout for your lane (which assumes that I've written one that can be done in the time allocated), here's what to expect:

• Lane 5: 5100
• Lane 4: 4950
• Lane 3: 4200
• Lane 2: 3700
• Lane 1: 3400

A little easier than last week! See you in a couple of hours!

-- Peter

some pull ahead

Two weeks since the last post?  A Monday in between missing while I was up in Vancouver (and swimming in the lovely Second Beach pool on the Sunday with Brian, who left us to move to BC), but I'm back now and plan to be the (loving) mean coach for the rest of the summer.  Labour Day aside, that is.

;-)

A teaser for tonight:  a lot of short intervals and a middle set featuring 7 X 200 Pull.  For everyone.  Getting those sleek, tanned arms on all of you working a bit.

See you at 6:00!

 - Peter

return to Gill Park

Holy Doodle, has it been a looooong time since last I coached.  May?  Wow.  May.

Tonight may be a rocky go of it after such a long time.  First off, I have no idea how much people have been swimming.  Some of you have been regularly, others of you have had a nice vacation from the pool.  I'm a little unsure of how tough I can be on the lot of you.

(but I will be tough)

Second, I haven't exercised my coaching voice recently.  You know, that deep, butch thing I somehow pull out from within the Canuck queen I am, all in the service of yelling across the length of the pool at you all?  Yes, that one.  It's a talent.  ;-)

So then, we'll see how it goes.  I have 5100 planned for lane 5, scaling down from there.  Fun times ahead.  I've missed you all.

 -- Peter

thoughts on big swims

Smelts,

Two big swims (10 km and 5 km) done for me - and for some of our teammates.  Big thanks to Heidi for all she's done to organize these swims.  Fun times.

There are a lot of events in and near Chicago this summer.  Longer, shorter - something for everyone.  Do consider giving one a try.

As for me, Noblesville is next!

Ramblings on my personal blog.  Enjoy!

 -- Peter