Pete's swim blog

Swam w/ Dave, Dave, Roger, Danny and Aundrey. Backed off the yardage today with slight right shoulder pain. Might have been from pulling yesterday without warming up first. Going to take it easy until I know it is better.

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600 Warm up
200 IM, 12.5 kick/12.5 swim
2 rounds of:
* 4 x 25 - :40 Shooters w/ fins, IM Order (Front, back, sdk w/ br pull, flutter)
50 Easy
8 x 25 -:40, IM order; Odds build, evens fast
50 Easy


4 x 25 drag race shooters - 1:00
50 easy
4 x 50 - 1:30(?) :10 fast kick at wall + flip turn + build to mid-pool + fast flip turn mid-pool + 25 fast + 12.5 cruise to wall
100 easy
4 x 25 w/ankle straps - 1:00 dive + strong SDK to 12.5-15m + cruise
50 easy
4 x 25 - 1:00 dive + AFAP SDK to 12.5-15 m + cruise
50 easy
4 x 50 - 1:30 :15 egg beater at wall + 25 br + 25 easy
50 easy
4 x 50 - 1:30 :15 fast VK w arms over head + :5 rest + 25 burst + 25 easy
100 easy
8 x (25 AFAP + 75 easy stroke) - 2:00 (did fly, br, br, free)


200 Cool down

(3550 Total)

Storms rolled through early this morning. When I got to my car, I saw lightning followed by the low rumble of thunder. The front was still 30 minutes away so I didn't see much hope of practice. Went back to bed. Dave and Dave met me at 11:30 AM for a lunch swim. I got there a little late and missed warm-ups. Felt sore the whole way through this one.

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3 rounds of:
* 2 x 50 Pull - :50
* 2 x 50 Kick - 1:10
5 x 50 Br - 1:00, descend (made :38 on the last one)
50 Easy

10 x 100 Up/down Kick - 1:40 (:10)
5 x 50 Back - 1:00, descend (:39 on last one)
3 rounds of:
* 2 x 50 Pull - :40
* 2 x 50 Kick - 1:10
5 x 50 Free - 1:00, descend (:30 on last one)
50 easy

6 x 100 Up/down Kick - 1:40 (:05) Base stroke fly
5 x 50 fly - 1:00, descend (:36 on last one)

200 Cool down

(4100 Total)

Swam w/ Dave, Dave, Danny, Meredith and Roger. Dave, Ray and Keith did their own thing a couple lanes over.

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600 Warm up
200 IM, 12.5 kick/12.5 swim


2 rounds of:
* 4 x 25 - :40 Shooters w/ fins, IM Order (Front, back, sdk w/ br pull, flutter)
50 Easy


8 x 25 -:40, IM order; Odds build, evens fast
50 Easy


8 x 25 - 1:00 burst 15M + cruise
50 Easy


3 rounds of
* 4 x 50 IM Order - 1:30, break for :10 @25
* 1 x 50 Easy
100 Easy


3 rounds of
* 5 x 50 kick w/fins - 1:30, odds afap, evens easy
Did middle round br kick w/o fins. Made sub-:40s (:37.5 on one). Didn't think I could do that.
50 Easy


1000 Timed, alternate 100 Pull w/ 100 Kick (13:20)


200 Cool down


(4400 Total)

Swam w/ Dave, Dave, Roger, Danny, Aundrey and Meredith.

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600 Warm up
200 IM/Free

200 IM/200 IM Kick 3:15/3:45
200 IM/200 IM Kick 3:10/3:40
200 IM/200 IM Kick 3:05/3:35
200 IM/200 IM Kick 3:00/3:30
100 Easy
Not too bad. Feeling sore from last week but I made it.

200 IM/200 br Kick 2:40/3:10
200 IM/200 br Kick 2:45/3:15
200 IM/200 br Kick 2:50/3:20
200 IM/200 br Kick 2:55/3:25
100 Easy
This one hurt. I switched to br kick so I would have a prayer of keeping up. Missed the first IM by :05 and stayed about :05 to :10 back until the last two 200s.

200 IM Timed (2:39) Not one of my best efforts but I'm pretty beat up right now so I'm not too discouraged by this.

200 Easy

5 x 100 - 1:20, descend (1:16, 1:18, 1:17, 1:11, 1:10) Not much of a "descend". Finally got going on the last two.

200 Cool down

(5300 Total)

Went in for a light workout. Blakely was there coaching a couple kids. After 1500 or so yards, she was done and joined me for some 50s. Ended up being about exactly what I wanted to do.

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600 Warm up

5 x 200 Easy backstroke, accelerate at flags and do a back to breast turn. 2 breaststroke pulls and back to easy backstroke. Still not great at these but it is better than grabbing the wall. Blakely helped me on this a little. At least I know I'm heading in the right direction.

6 x 25 br - 1:00 sprint. Mostly 17s-18s, made one on about 15.5.

50 Easy

24 x 50 Free - :50, every 4th 50 breaststroke.
Held :35s on free. Pushed the breaststroke hard. Most were :37-:38. Made the last one on :36.

10 x 50 Kick w/ fins - 1:00
1-5 Underwater sdk
6-10 Various

(3650 Total)

Swam w/ Dave, Dave, Dave, Mary, Hunter, Bob and Sally. Had some extra time this morning and with a meet coming up in 3 weeks, I put in a lot of yardage. There were a lot of rest breaks so this isn't quite as bad as it looks.

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400 IM Easy
300 Pull
200 Kick
100 Drill

2 Rounds of:
* 4 x 100 - 1:25
* 3 x 100 - 1:20
* 2 x 100 - 1:15
* 1 x 100 - 1:10
* 50 Easy
First round, I was closer to 1:15s all the way through except the last one. 2nd round, I made closer to 1:10s-1:12s.

3 Rounds of:
* 4 x 50 Kick - 1:00, IM Order
* 400 IM - 50 Drill/50 Build
* 4 x 75 - 1:15, IM Order, 50 fast/25 easy

4 x 100 Pull - 1:25
3 x 100 Pull - 1:20
Got kicked out of my lane here for the age groupers. Since I had extra rest, I finished with:
2 x 100 Pull - 1:10
1 x 100 Pull - 1:05 (Couldn't quite make this - 1:07)

5 x 100 Backstroke pull - 1:30, descend
10 x 50 Kick w/ fins - 1:00

400 IM Easy - cool down

(8200 Total)

Swam w/ Dave, Blakely and Jim. Not to be outdone by panic from last week's patches of refrozen snow, politicians last night called a preemptive panic on weather this morning. As I slept, weather-peoples were ginning up a story about freezing rain and sleet. Schools closed or delayed opening and unfortunately so too did our pool. I woke up to a balmy 46 degree temperature completely unaware of last night's panic and headed off to a closed pool. I don't think the temperature ever fell below 40 and all we got was some light rain. Dave and I decided to swim at 11:30 and were happy to be joined by Jim and Blakely. I swam pretty well despite a lingering cold and throwing down a greasy cheeseburger 30 minutes before practice.

400 Warm up

400 free - 6:00
400 free - 5:45
400 free - 5:30
400 free - 5:00
50 Easy
As I warmed up, the 400s got a little faster. Started on 5:00 for the first couple. Did the third on 4:55 and the last on 4:47.

4 x 75 - 1:10 convert Fly->Back
4 x 75 - 1:10 convert Free->Breast
4 x 75 - 1:10 sliding IM
4 x 75 - 1:10 Free, descend (:57 -> :47)

Timed 400 free (4:39)
Good swim for me. Jim watched our spits and I went 1:09, 1:11, 1:11, 1:08. Dave pushed me hard on this.

16 x 50 pull - :50 (2 easy/2 hard)
Made the hard ones on :28-:30

200 Cool down

(4450 Total)

Swam w/ Dave, Dave, Danny, Roger and Meredith.


600 Warm up
4 x 100 - 2:00 odds IM drill, evens IM kick
4 x 50 - 1:00 descend to 200 pace
50 easy


8 x 25 shooters w/fins - :40
50 easy
8 x 25 burst 15m + cruise - :45
50 easy


2 rounds of:
* 3 x (50 smooth @ 200 pace + :10 break + 25 fast @ 100 pace + :15 break + 50 AFAP) - 2:30
* 50 easy between R1 and R2
225 easy

Earlier, Roger was asking Meredith if she could stay until 7:00 AM. He was also checking to see if she was still swimming the 1650 next week. I should have put two and two together and figured out what was coming next. But somehow I just didn't anticipate a timed 1650 after a lactate production set.

Timed 1650 - 20:08
I started opposite Meredith in the same lane. It only took her about 600 yards to catch me. I held her off for 200 but had to let her pass after that. Drafted her for 600 yards before she dropped me. Not a terrible time for me considering what we did previously but I did get a lot of help w/ the draft.
75 easy


kick w/fins:
3 x 25 fast kick - :40
3 x 50 easy kick - 1:00
3 x 75 fast kick, break :10 @ 25 - 1:45
200 easy kick


100 Cool down

(5250 Total)

Swam w/ Dave, Dave, Dave, Danny and Roger. Feeling better today but still have a cold of some sort.

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600 Warm up

5 x 100 - 1:45 Convert fly -> fly kick (I converted to 50 fly kick/50 br kick)
5 x 200 IM - 3:10
50 Easy

4 x 75 br - 1:30 (1:05->1:00)
50 Easy

200 Free - 2:30
50 Fr/50 bk/50 Fr - 2:30
200 Free - 2:30
50 Fr/50 Fly/50 Fr - 2:30
200 Free - 2:30

3 x 100 Stroke - 2:00

25 Easy
1000 Relay ( 2 teams, each did 5 x 50)
25 Easy

6 x 50 Kick - 1:00
6 x 50 Kick w/ fins - 1:00
* Odds underwater sdk down/easy back
* Evens 2 uw kicks on back, side, front, side off each wall

500 Backstroke pull (7:05)

200 Cool down

(5300 Total)

Swam w/ Dave, Dave, Dave, Aundrey, Roger, Meredith and Danny. Still feeling weak today but better than yesterday. At least the aches have subsided a bit. Mostly felt like I was swimming in syrup.

700 Warm up

4 x 100 - 2:00 odds IM drill, evens kick
4 x 50 - 1:00, descend to 200 pace
50 Easy


5 minute hard kick w/fins (made 350)
4 x 25 -:45 hard fly
5 minute hard kick, no fins (made 300)
4 x 25 -:45 hard back
1 x 50 - 1:00 hard fly
5 minute easy flutter kick w/fins (made 300)
4 x 25 -:45 hard breast
1 x 50 -1:00 hard back (:40)
5 minute hard kick w/fins (made 300)
4 x 25 - :45 hard free
1 x 50 -1:00 hard breast (:38)
5 minute kick hard kick, no fins (made 250)
4 x 25 - :45 hard kick
1 x 50 -1:00 hard free (:32)
5 minute easy flutter kick w/fins (made 300)

4 x 100 IM - 1:25
4 x 100 Kick - 1:40
4 x 100 Pull - 1:10

200 Cool down

(5250 Total)

Swam w/ Dave, Dave and Dave. Played soccer yesterday despite feeling a sore throat coming on. It was just too nice to stay indoors. After taking about a month off from soccer, things were hurting this morning. Felt about 90% through the workout. I could make the intervals but I just didn't have the energy to push hard.

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700 Warm up

200 Free - 3:00
2 x 100 IM - 1:45
100 Pull - 1:30
2 x 100 IM - 1:40
100 Pull - 1:30
2 x 100 IM - 1:35
50 Easy

200 IM or 100 Fly/100 Free - 3:00
7 x 200 - 3:00 Convert 25 kick/175 free -> 100 IM kick/100 free -> 25 kick/175 free
200 IM or 100 Fly/100 Free - 3:00
For the first time ever, I opted for 100 Fly/100 Free. Fly was working today so I stuck with it.

10 Rounds of:
* 100 Free - 1:10
* 50 Easy - 1:10
I did these a little different. I kept doing 100s on 1:10 until I couldn't make the interval and then did a 50 easy on 1:10. Never got past 2 100s and only made 4 100s on 1:10.

250 Cool down

(5500 Total)

Showed up Friday morning to a closed pool . We got some snow Thursday that ended up freezing in small patches of ice. That generally means everything shuts down around here. The Red Cross was open so I headed there a little early to donate platelets. Unfortunately, I can't swim after donating so I was out of luck for Friday. Swam Saturday at HSA w/ Dave, Dave, Dave, Bob, Hunter and a few others. Swam about 6K on no food, no water and a blood donation. Had forgotten I gave blood the previous day and the yardage had crept up on me. Everything was cramping... feet first, then calves, quads and eventually my hands. Added up the yardage and realized my mistake.

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650 Warm up
6 x 100 - 50 Kick/50 Drill
2 Rounds of:
* 3 x 50 - :55 Fly/Back/Br
* 3 x 50 Free - :50

2 Rounds of:
* 5 x 100 (Round 1 @ 1:25, Round 2 @ 1:30)
* 400 IM (Round 1 - 5:38, Round 2 - 5:40)

2 Rounds of:
* 4 x 200 Pull - 3:00 Descend (2:25, 2:20, 2:15, 2:10/2:25, 2:18, 2:15, 2:12)
* 4 x 50 Fly - :55/1:00

400 Easy IM

(6050 Total)

Swam w/ Dave, Dave, Aundrey and Roger. Roger's wife sent blueberry muffins for post-practice consumption. Yum!

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600 Warm up
4 x 100 - 2:00
* odds IM drill
* evens kick
4 x 50 - 1:00 descend to 200 pace
50 Easy


5 x 100 kick w/fins - 2:00
#1 alternate 25 fast, 25 Easy
#2 alternate 25 Easy, 25 fast
#3 25 shooter/25 Easy kick on back/50 fast @ 100 pace
#2 alternate 25 Easy, 25 fast
#1 alternate 25 fast, 25 Easy
100 Easy


1 x 50 AFAP (Br - :37)
150 EZ


3 Rounds of
* 3 x 100 IM focus - 2:00
* Round 1 - smooth, perfect turns
** 75 fly/25 back
** 75 back/25 breast
** 75 breast/25 free
* Round 2 - 200 pace
** 50 fly + :10 rest + 50 back
** 50 back + :10 rest + 50 breast
** 50 breast + :10 rest + 50 freee
* Round 3
** 25 AFAP fly + :15 rest + 75 smooth free
** 25 AFAP back + :15 rest + 75 smooth free
** 25 AFAP breast + :15 rest + 75 smooth free
150 Easy


10 x 25 - :45 w/ankle straps <- I really dislike these things

5 x 200 IM - 3:00, 2:55, 2:50, 2:45, 2:40

8 x 25 IM Order - :30
6 x 50 Kick - 1:00
1:00 Rest
6 x 50 Kick w/ fins - 1:00 (mixed in some shooters)

200 Cool down

(5150 Total)

Swam w/ Dave, Dave, Dave, Danny and Phil. Phil is visiting from California. He's really fast.

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700 Warm up

8 x 50 - 1:00, descend
* 1-4 - Fly
* 5-8 - Back
5 x 200 - 3:00 (Odds IM, evens 50 kick/150 free)
50 Easy

8 x 50 Pull - 1:00 2 easy, 2 hard
50 Easy

5 x 200 - 2:45
50 Easy
Got going pretty good on this. 1st 4 were 2:23-2:25, last one was 2:20.

8 x 50 - 1:00, descend
* 1-4 - Breast (Made :37 on last one)
* 5-8 - Free
50 Easy

300 1 breath/25, breathe all you want on the walls
6 x 50 - 1:00 Underwater sdk w/ fins down/easy back
8 x 50 Kick - 1:00

400 Easy IM cool down

(5500 Total)

Swam w/ Roger, Dave, Dave, Dave, Danny and Meredith. Mostly a sprint day with some 100s and some fly tacked on at the end.


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600 Warm up
4 x 100 IM - 2:00 (Odds drill, evens kick)
4 x 50 - 1:00 descend to 200 pace
50 Easy


8 x 25 - :50 (dive from side/block, sdk to 15m and cruise)
50 Easy


8 x 25- :45 sprint (dive from side/block)
50 Easy


8 x 25 drag race shooter from mid-pool to wall - 1:00
100 Easy


3 Rounds of:
* 25 AFAP/75 Easy - 2:00


3 x 50 - 1:00 @ 200 pace (Made :31-:32)
100 EZ


3 x 50 - 1:30 @ 100 pace (Made :28-:29 Finally got going a litte)
100 EZ


3 x 50 stroke w/fins - 1:15 2 breaths per 25
100 Easy


3 x 50 kick w/fins - 1:15 2 breaths per 25


100 Easy fly
200 Timed fly (2:48 *Was held by Dave at the start for a couple seconds. Once he let go, he charlie horsed my right leg... not my best start)


5 x 100 Fingertip pull - 1:20


100 Cool down

(4150 Total)

Felt good today after an entire weekend off. Saturday the Nat was closed because the coaches were at meets. My son had a Lego League competition (we won the project research category - our robot didn't fare so well though) so swimming was going to be tough anyway. Swam w/ Dave, Dave, Dave, Keith, Aundrey, Meredith, Roger and Danny.

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600 Warm up

6 x 50 - :45
2:30 Rest
16 x 100 - 1:15
1 x 50 Sprint (:33)
100 Easy
Made this fairly easily leading my lane. Meredith beat up on me in the adjacent lane for the first 10 and then I started to out-pace her on the last 6. Did mostly 1:13s but started making 1:10s near the end.

20 x 25 Kick - :30

4 Round of:
* 5 x 50 - 1:00
* Odds hard stroke, IM Order by round
* evens easy free
100 Easy
Made some :36s and :37s on the breaststroke

200 IM Kick Timed (3:09) By far my best IM kick time. Really encouraging.
100 Easy

14 x 50 - 1:00
* 1-7 25 underwater sdk w/ fins/25 easy
* 8-10 2 underwater kicks back, side, front, side on each 25 w/ fins
* 11-14 IM order, no fins

100 Cool down

(5350 Total)

Swam w/ Roger, Dave, Dave, Aundrey, Meredith and Danny. Everyone contributed ideas to each set.

600 Warm up

16 x 50 - 1:00 down no breath, back easy

1200 Timed. I did open turns on the 250s trying to hold a 1:12 pace (keep clock on top). Went 2:55 on first one trying to chase Meredith. After that, it was 3:05, 3:05 and 3:05 for 12:10 at the 1000. Went 2:24 on the last 200 for a 14:34 total. That's a little under a 1:13 pace which isn't too bad considering I swam 1:11s in my last 1650 at a meet. I still could do better and chasing Meredith hurt badly. I prefer to start easy and build my speed.
100 Easy

10 x 100 - 2:00
* Odds hard stroke (stared w/ fly, ended up doing IM 1:23, 1:19, 1:16, 1:14, 1:14)
* Evens easy free
50 Easy

14 x 25 - Various stuff - breath control, sprint, etc.

3 Rounds of:
* 100 kick (no breaststroke)
* 100 Backstroke
* 100 kick (no breaststroke)

6 x 50 Kick w/ Fins - 1:00

100 Cool down

(5400 Total)

Swam w/ Dave, Dave, Roger, and Danny. Really missed the pool and it's good to be back. I have a new appreciation for lane lines, gutters and deep water. On the other hand, the Marriott had a nice hot tub to soak in...

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600 Warm up

3 x 100 - 1:25
2 x 100 - 1:20
1 x 100 - 1:15
3 x 100 - 1:20
2 x 100 - 1:15
1 x 100 - 1:10
50 Easy

3 x 100 - 1:20
2 x 100 - 1:15
1 x 100 - 1:10
:20s break to put on paddles
3 x 100 Pull - 1:15
2 x 100 Pull - 1:10
1 x 100 Pull - 1:05
50 Easy

3 x 100 Fly - 1:40
2 x 100 - 1:35
1 x 100 - 1:30
3 x 100 IM - 1:35
2 x 100 Fly - 1:30 (made it!)
1 x 100 - 1:25
150 Easy

8 x 50 Kick - 1:00
8 x 50 Kick w/ fins - 1:00 (25 underwater sdk/25 easy)
8 x 25 - :40 odds no breath, evens easy

100 Cool down

(5550 Total)

Last day at the Marriott. Had to share the pool w/ Patrick and Ken this morning. Ken is an Ironman triathlete and Patrick was just getting into swimming a little. With my funky backwards "J" 50s and 75s, we all had to pay attention to where we were. But it worked out OK.

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600 Warm up

10 x 50 Fly/Br/Free mix
5 x 200 Pull
10 x 100 - mix of hard fly/br, underwater and easy free

no cool down today - just chatted with Patrick for a while.

(3100 Total)

Swam at the Marriott pool again. Did things a little different today. The pool is actually shaped a bit more like a backwards "J". Today, I tried starting at the stairs at the deep end (3 1/2 feet), turning 90 degrees at the wall and then heading toward the stairs at the shallow end. I either flipped at about 12.5 yards and headed back for a 50 yard lap or managed the shallow end for a 75 yard lap. This worked better than yesterday but it was still awkward.

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600 Warm up

10 x 50 - 12.5 underwater/12.5 hard free/12.5 easy free/12.5 underwater
5 x 200 pull
10 x 75 alternating br/fly
1 x 150 Fly
1 x 150 Br

300 Cool down

(3450 Total)