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Pete's swim blog

My Team
I swim on a small team (Madison Titans) with 4 regulars and a couple others that can't make the morning workout. On Saturdays and occasional weekdays, I drop by HSA in Huntsville for a swim in the big pool.

  1. 08.30.13 - Friday workout

    by , August 30th, 2013 at 03:49 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Chris. Did ok today. Felt tired near the end. Did some fly pull w/ paddles today. Not sure if this the smartest thing in the world but I didn't have any problems.

    SCY

    600 Warm up

    2 x 100 kick w/ fins - 1:45 (all free)
    2 x 100 kick w/ fins - 1:45 (50 fly/50 free)
    2 x 100 kick w/ fins - 1:45 (50 bk/50 free)
    2 x 100 kick w/ fins - 1:45 (all back)

    4 x 50 stroke - :50, descend
    :40 rest
    6 x 100 - 1:15
    50 Easy

    10 x 100 pull - 1:20, every third one back
    50 Easy

    2 Rounds of:
    * 2 x 100 Kick - 1:45 (br first round, fins second round)
    * 100 Pull - 1:20
    * 100 pull - 1:20, 1st 25 fly
    * 100 pull - 1:20, 1st 25 bk
    * 100 pull - 1:20, 1st 25 br
    * 100 Pull - 1:20
    * 2 x 100 kick - 1:40, fins

    100 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  2. 08.29.13 - Mid-Week workouts

    by , August 29th, 2013 at 05:02 PM (Pete's swim blog)
    Swam today w/ Dave, Dave and Roger. I've been feeling better since Monday but yardage is starting to pile up on my shoulders.

    Tuesday Workout

    600 Warm up

    3 x 25 - :30 Bk/Fr/Bk
    3 x 25 - :30 K/Fr/K
    3 x 25 - :25 Fl/Fr/Fl
    3 x 25 - :25 Br/Fr/Br
    3 x 50 - :45 Convert Free->Fly
    3 x 50 - :45 Convert Free->Bk
    3 x 50 - :45 Convert Free->Br
    5 x 50 - :45 Convert Free->Kick->Free
    50 Easy

    7 x 75 - 1:20 Convert Fly->Kick->Fly
    7 x 75 - 1:15 Convert Bk->Br->Bk
    50 Easy

    Odds: 9 x 100 Up/Down Kick - 1:30 (:05)
    Evens: 9 x 100 Up/Down IM - 1:30 (:05)
    50 Easy

    8 x 50 IM Order - 1:00
    8 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5400 Total)

    Wednesday Workout

    600 Warm up

    10 x 50 Fly - 1:00 (:45 -> :37)

    3 Rounds of:
    * 4 x 75 Free - 1:00 (middle round pull)
    * 50 Free - :35
    100 Easy

    3 Rounds of:
    * 200 IM - 3:30
    * 200 Pull - 3:00
    * 200 Stroke - 3:30 (IM Order by round)
    50 Easy

    3 Rounds of:
    * 3 x 100 - 1:15
    * 1:00 Rest

    4 x 25 No Breath - :40
    4 x 25 Kick w/ fins - :35
    4 x 25 IM Order - :30

    100 Cool down

    (5400 total)

    Thursday Workout

    600 Warm up

    6 x 200 IM Continuous, add 50 kick if :15s ahead of 3:00 pace
    50 Easy

    6 x 25 IM Order - :30
    4 x 100 - 1:45, convert free -> 25 free/75 kick
    1:00 Rest
    4 x 100 - 1:45, convert 75 free/25 kick -> 100 kick
    50 Easy

    4 x 50 IM Order - :45
    4 x 50 Kick/Free - 1:00
    4 x 50 IM Order/Free - :45
    4 x 50 Kick - 1:00
    4 x 50 IM Order - :45
    50 Easy

    Odds: 5 x 100 Free - 1:30 (Went 1:16->1:10)
    Evens: 5 x 100 IM - 1:30 (Went 1:24 -> 1:16)

    600 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  3. 08.26.13 - Monday workout

    by , August 26th, 2013 at 02:11 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt weak and tired through most of the workout. My times were OK though. Not sure why that is. I did play soccer for 90 min last night. Maybe I'm just a little worn out from that.

    SCY

    600 warm up

    4 x 200 - 3:00, Convert free -> IM (missed second one)
    1:00 Break
    4 x 200 - 3:00, 3:10, 3:20, 3:30, Convert IM -> IM Kick, start w/ 50 kick/150 IM
    1:00 Rest
    4 x 200 - 3:00, 1st, 2nd, 3rd, 4th 50 Kick
    50 Easy

    4 x 200 Kick w/ fins - 3:30, descend (made 2:32 on last one)
    50 Easy

    12 x 50 - 1:00 (3 x IM Order)
    50 Easy

    500 Timed Pull (5:32)
    I was a bit surprised at this. The 12 50s felt awful even though I had a couple fast 50s. Dave led the way through the first 150. I pulled even and started building a lead by 250 yards. Dave caught the clock after 300 while taking his first breath on the 13th length. He said were were ahead of 3:20 when he checked. By then I was a couple body lengths ahead but hurting very badly. At 400 yards, I was questioning whether or not I could finish. Somehow I kept it going and had enough lead to hold off Dave (for once). My arms were tingling when I was done... almost like they were going numb. Never felt that before and decided to cool down.

    100 cool down

    (4950 Total)
    Categories
    Uncategorized
  4. 08.24.13 - Saturday workout, catching up

    by , August 25th, 2013 at 09:22 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Bob Saturday at the Huntsville NAT. Sam headed back to school Friday. We will probably get a couple high school swimmers looking for doubles next week. It has been a decent week. I'm getting used to 5k/day again. Backstroke is improving but still weak. Some of my breaststroke changes are starting to pay off as well. I'm getting my hips forward and hands out faster which is helping me set up a longer glide.

    Friday (SCY)

    600 Warm up

    100 IM/200 IM/300 IM/400 IM, open turns at the end of each IM. If :10 seconds ahead of the 100 pace, substituted free for stroke.
    50 Easy

    7 rounds of:
    * 100 Pull hard - 1:20
    * 50 Kick easy - 1:10
    50 Easy

    1000 Something - can't remember now
    50 easy

    5 x 200 - 3:00 Convert free to fly

    12 x 50 - 1:00 kick w/ fins

    100 Cool down

    (5500 Total)

    Saturday workout (SCY)

    600 Warm up

    3 x 200 - 3:00, stroke down/free back
    3 x 200 - 3:00, descend (2:30, 2:25, 2:22)

    4 x 100 Kick w/ fins
    3 x 50 IM Order - 1:00
    1 x 100 Free - 1:30
    3 x 50 IM Order - 1:00
    3 x 100 Free - 1:30
    3 x 50 IM Order - 1:00
    5 x 100 Free - 1:30

    3 Rounds of:
    * 100 IM - 1:45
    * 100 Stroke - 1:45 (IM Order by round)
    * 200 Free - 3:00

    200 Cool down

    (4950 Total)
    Categories
    Swim Workouts
  5. 08.19.13 - Monday workout

    by , August 19th, 2013 at 02:18 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and my daughter. Keeping up w/ the blog over the weekend. After my Saturday workout, I coached a soccer game and refereed 3. The last game I had to center a U19 match. It got out of hand at times mostly because I'm pretty rusty and made some bad calls. By the end, I had my act together and it went smoothly. Sunday was mostly rest. Felt decent today. Dave blew me away on the fly. Just couldn't stay with him at all today. My frees felt good though and the 1:15s were not problem.

    SCY

    600 Warm up

    4 x 100 Free - 1:30, 1st 25 fly
    3 x 100 - 1:20
    4 x 100 (50 Kick/50 Free) - 1:45
    3 x 100 - 1:20
    4 x 100 - 1:30, 1st 25, 1st 50, 1st 75, 1st 100 Fly
    50 Easy

    4 x 100 IM - 1:45
    3 x 100 - 1:20
    4 x 100 Free - 1:45, 1st 25, 1st 50, 1st 75, 1st 100 Kick
    3 x 100 Pull - 1:20
    1:00 Rest
    4 x 100 - 1:15
    50 Easy

    2 x 100 IM - 1:45
    1 x 100 Free - 1:20
    2 x 100 Kick - 1:45
    1 x 100 Pull - 1:20

    10 x 50 - 1:00 (2 x IM Order + Kick)

    200 Cool down

    (5600 Total)
    Categories
    Uncategorized
  6. 08.14.13 - Wednesday workout

    by , August 14th, 2013 at 12:27 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Charlie, Mark, Roger, Sam and my daughter. Kind of crowded today. Feeling better but somewhat sore.

    SCY

    600 warm up

    2 Rounds of:
    * 100 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    2 Rounds of:
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    * 100 Free - 1:10
    50 Easy

    100 Free - 1:20
    100 Free - 1:15
    100 Free - 1:10
    100 Free - 1:05
    50 Easy
    Ended up about 7 seconds off the pace for the set. Started missing @ 1:15 and never really recovered.

    8 Rounds of:
    * 100 Free - 1:15 (Evens pull)
    * 100 Kick - 2:15
    50 Easy
    This wasn't any easier than yesterday. If I would back off and just make 1:15s, it wouldn't be bad but for some reason I was compelled to try and keep up w/ Sam and Charlie.

    10 x 50 Kick w/ Fins - 1:00
    100 Easy

    4 x 25 no breath - :40
    4 x 25 kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    200 Cool down

    (5600 Total)
    Categories
    Uncategorized
  7. 08.12.13 - Tuesday workout

    by , August 13th, 2013 at 04:13 PM (Pete's swim blog)
    Swam w/ Dave, Sam and my daughter. My daughter is 9 and has dreams of being on the MSA swim team. She doesn't like waking up in the morning so, this might be a one-time event. I wish I had more time to take her swimming in the afternoon. Tryouts are in 10 days and pool space is limited.

    As for me, I felt pretty cruddy today. My speed was ok but my stomach wasn't agreeing with the workout.

    On a positive note, I passed 500 miles for the year! New swim suit!

    Click image for larger version. 

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    SCY

    600 Warm up

    6 x 50 - :45
    100 Easy

    16 Rounds of:
    * 100 Free - 1:15 (Evens pull)
    * 100 Kick - 2:15
    75 Easy

    12 x 50 - 1:00, IM Order from dive
    75 Easy

    4 x 25 - :30, IM Order
    4 x 25 - :25
    4 x 25 - :20

    200 Easy

    (5450 Total)
    Categories
    Swim Workouts
  8. 08.12.13 - Monday workout

    by , August 12th, 2013 at 02:15 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Sam and Charlie. Haven't blogged in a while. I have been swimming but with soccer season and heavier than normal workloads, I don't have time for much else lately. Thursday I did 5100 yds. At this point I can't remember much about what I did. After my workout, I donated platelets and didn't feel so great the rest of the day. That night, I left my phone (my alarm clock) in the car and slept in Friday morning. I did manage to get to the pool about 3:00 about the time thunderstorms rolled through. Since that didn't work out, I ended up helping out with field lining. I felt better Saturday morning and swam at the Nat w/ Dave and Gina. Here's what we did:

    SCY

    500 Warm up
    2 Rounds of:
    * 200 IM Kick w/ fins
    * 200 IM kick down/swim back w/ fins
    * 200 IM w/ fins

    6 x 100 - 1:30, Odds IM

    3 Rounds of: (fly, bk, br by round)
    * 200 Pull - 2:45 (made 2:12 on first... faded to 2:18s as I got tired)
    * 4 x 50 stroke - 1:00
    * 2 x 100 Free - 1:30
    200 Pull - 2:45 (made 2:18)
    8 x 50 Free - 1:00

    200 Cool down

    (4900 Total)

    After Saturday's workout, I headed off to line more fields and do some referee training. Got a little sun but it wasn't too bad since storms were blowing through creating shade and cooling us off. I kind of planned to make up Friday's workout on Sunday. But after 4 hours in the sun finishing off some field lining, I went home dehydrated and feeling pretty bad. Decided to just rest it off and recover some.

    Had a decent pull set this morning but that took everything out of me. Didn't feel too great after that.

    SCY

    650 Warm up

    8 x 125 - 1:50 Up/down bk kick (:10), 1st 25 fly
    50 Easy

    5 x 200 Pull - 2:20 (made 2:15s)
    100 Easy

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

    20 x 50 - 1:00 (4 rounds of IM Order + kick)

    4 x 25 No breath - :40
    4 x 25 Kick - :40
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  9. 08.07.13 - Wednesday workout

    by , August 7th, 2013 at 08:19 PM (Pete's swim blog)
    Swam w/ Dave, Sam and Carlile. No storms this morning so practice went off at the normal time. Feeling OK today but I'm tired and my sinuses are still reeling from all the backstroke yesterday.

    SCY

    600 Warm up

    5 Rounds of:
    * 300 Pull - 3:30 (made 3:25s at first and eventually got down to 3:18)
    * 50 Easy - 2:00
    * 100 IM Kick - 2:00
    * 100 Stroke - 1:30
    * 50 Easy - 2:00
    * 100 IM Kick - 2:00

    4 x 50 IM Order/Free - :45
    4 x 50 Kick/Free - 1:00
    4 x 50 IM Order/Free - :45
    4 x 50 Kick/Free - 1:00
    4 x 50 IM Order/Free - :45

    4 x 25 No breath - :40
    4 x 25 Kick - :40
    4 x 25 Stroke - :40
    4 x 25 Easy free - :40

    (5500 Total)
    Categories
    Swim Workouts
  10. 08.06.13 Tuesday workout

    by , August 6th, 2013 at 08:51 PM (Pete's swim blog)
    Swam solo today. I woke up to a line of thunderstorms and just went back to bed. Managed to get to the pool about noon. For some reason, I got it in my head to work on backstroke. I did a few drills and worked at it but felt more like I was just reinforcing bad habits.

    SCY

    600 Warm up

    4 Rounds of:
    * 100 Bk kick w/ fins - 1:30
    * 100 1 arm bk w/ fins - 2:00
    * 100 bk pull - 1:30
    * 100 bk kick wo/ fins - 2:00
    * 100 bk - 1:30 (made mostly 1:31s-1:32s)
    * :30 rest
    2:00 Rest
    100 Timed bk (1:27)
    So, I mostly worked on body position. Head back and hips up. I mostly got lots of water up my nose and in my sinuses. My teammates tell me my arm is bending such that I'm entering the water directly over my head and not over my shoulder. It doesn't feel that way and without direct feedback, this is hard to correct.

    2 x 200 Pull - 2:20
    Was going to do 5 but wasn't feeling it after 2.

    14 x 50 Kick w/ fins - 1:00, odds sdk w/ fins down/easy back.

    200 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  11. 08.05.13 - Monday workout

    by , August 5th, 2013 at 12:51 PM (Pete's swim blog)
    Swam w/ Dave, Sam and Carlile. Dave hurt his shoulder so he and Brook helped me with backstroke some on Saturday. Sadly I seem to be a lost cause. It kind of bothers me that I'm swimming it wrong but I'm not sure how to fix it. I did play soccer some last night. It used to be I was one of the better players that showed up. Now, we seem to be attracting players from the local adult leagues wanting a little extra practice. I have trouble keeping up with the speed of the game but I'm becoming a better player. Fortunately, my knees took last nights game better than for the last two weeks. While my knees held out well, I didn't seem to have much energy for swimming today.

    Saturday workout:

    SCY

    500 warm up
    200 Kick/200 Drill/200 Swim

    4 x 100 Kick
    4 x 50 Fly - 1:00
    4 x 100 Free - 1:20

    3 x 100 Kick
    4 x 50 Bk - 1:00
    400 Free (~4:50)

    2 x 100 Kick
    4 x 50 Br - 1:00
    400 Free (~4:50)

    1 x 100 Kick
    4 x 50 IM Order - 1:00
    4 x 100 Free - 1:20

    ~ 500 yards of backstroke kick, drills etc.

    100 Cool down

    (5100 Total)

    Monday workout:

    600 Warm up

    125 Free - 2:00
    125 Free - 1:55
    2 x 200 Free/50 Fly - 4:00
    125 Free - 1:50
    125 Free - 1:45
    50 Easy - 1:30
    50 Bk/75 Free - 2:00
    2 x 200 Free/50 Kick - 4:00
    50 Easy - 2:00
    50 Br/75 Free - 2:00
    50 Fly/100 Free/50 Fly - 4:00
    50 Easy

    3 Rounds of:
    * 3 x 100 - 1:20
    * 1:00 Rest
    50 Easy

    5 x (100 Hard Pull - 1:20, 50 Easy Pull - :50)
    50 Easy

    8 x 50 Kick w/ fins - :50
    8 x 50 IM Order - 1:00

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  12. 08.02.13 - Friday workout

    by , August 2nd, 2013 at 02:19 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Carlile. Dave B had the freestyle cranked up. I just couldn't keep up today. I guess I was saving for the 2 x 100 fly. But Dave M beat me on those. I did however have a pretty good warm up. I think I won that. And some of my 50 easys were spectacular.

    SCY

    600 Warm up

    4 Rounds of:
    * 6 Rounds of:
    ** 100 free - 1:20 (1:15s w/ occasional 1:13s)
    ** 25 free - :30 (did stroke on the first 2 rounds)
    * 50 Easy - 2:00
    * 2 x 100 fly - 1:30
    * 50 Easy - 2:00
    On the last round, we made the 2 x 100 fly a 200 timed fly. It was my idea and a poor one at that. Made 2:46. Had Dave M beat through 175. He made a great surge on the last 25 and I didn't have enough to stay with him.

    10 x 50 Kick w/ fins - 1:00

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  13. 08.01.13 - Thursday workout

    by , August 1st, 2013 at 07:50 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger.

    SCY

    600 Warm up

    8 x 100 Up/Down Bk - 1:45 (:10)
    8 x 100 Up/Down Br - 1:45 (:10)
    50 Easy
    Roger pointed out that I'm not rotating my shoulders enough and getting my hand deep enough upon entry. Changed my stroke a little to compensate. I'm not any faster/slower doing this but I'm sore from using new muscle groups.

    8 x 100 Up/Down Kick - 1:45 (:05), base stroke fly. Start w/ 100 fly
    8 x 100 Up/Down IM - 1:30 (:05)
    50 Easy

    5 x 100 Up/Down Bk - 1:40 (:05)
    5 x 100 Up/Down Fly - 1:45 (:10)
    100 Easy

    200 Timed IM (2:42 - not that great for me. I was pretty sore and had no speed)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts