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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. 09.26.13 - Thursday workout

    by , September 26th, 2013 at 11:09 PM (Pete's swim blog)
    Swam w/ Dave, Carole and Andrey. Left early to donate blood. But the machines weren't ready so it was all for nothing. Will try again next week.

    SCY

    600 Warm up

    4 x 200 - 3:00, convert Free -> IM
    8 x 50 Pull - :50, 2 easy/2 hard
    50 Easy

    4 x 200 - 3:30, convert IM -> IM Kick
    8 x 50 Pull - :50, 2 easy/2 hard
    50 Easy

    4 x 200 up/down kick - 3:30 (:20)
    8 x 50 Pull - :50, 2 easy/2 hard
    50 Easy

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  2. 09.25.13 - Wednesday workout

    by , September 25th, 2013 at 03:17 PM (Pete's swim blog)
    Swam w/ Roger and Dave. Haven't complained about pool temperatures lately. That's because the boiler has been broken and the temp has been in the low 80s all summer. Unfortunately, they "fixed" the boiler a couple days ago. By "fixed" I mean solved the problem AND turned it up all the way. Monday, pool temp had actually dropped to 79. Today, it was 85 and climbing. I'll acclimate and get over it. Until then, I'll have to deal w/ slower times.

    SCY

    600 Warm up

    8 x 75 - :59, :58, :57, ... :52
    50 Easy
    Made these... not too bad.

    400 IM (swim as 4 x 100 IM) - 7:00
    8 x 75 Pull - :57, :56, :55, ... :50
    50 Easy
    Made these w/ time to spare.

    400 IM (swim as 2 x 200 IM) - 7:00
    6 x 100 - 1:20, 1st 25 fly or br
    50 Easy
    Started off ok (1:12) but was struggling at the end w/ 1:17-1:18s

    400 IM - 7:00
    6 x 100 Kick - 2:15, Descend (Fly 1:45, 1:42, 1:39; Br 1:32, 1:30, 1:27)

    2 x 50 Easy fly
    2 x 50 Easy 2 arm backstroke
    100 easy free, one arm pull w/ kickboard
    100 easy br, 3 pullouts per 25

    50 Easy fly

    (4800 Total)
    Categories
    Swim Workouts
  3. 09.24.13 - Tuesday workout

    by , September 24th, 2013 at 11:03 AM (Pete's swim blog)
    Swam w/ Dave and Carole @ Dublin park.

    SCY

    600 Warm up

    3 Rounds of (Fly/Bk/Br by round)
    * 12x Stroke/Pull/Kick - 1:15
    * 100 Easy
    Did the bk/pull/bk kick w/o a drag suit.

    4 x 50 Drill - 1:00
    12 x 25 Pull - :30
    12 x 50 - :50, odds kick/stroke; evens free

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  4. 09.23.13 - Monday workout

    by , September 23rd, 2013 at 12:03 PM (Pete's swim blog)
    Swam w/ Roger, Jonny, Chris and Andrey. Chris and Andrey are High School Swimmers joining us. I don't really have much chance against them in short swims but I can keep up for workouts. Lucky for me, I don't have to come back for another workout this afternoon like they do.

    SCY

    600 Warmup

    8 x 75 - :59, :58, :57, ... :52
    100 Easy
    I got off the clock somewhere by 2 seconds but I held the pace through the set. Finished at :26 instead of :24. I think I messed up around #4 or #5.

    400 IM Kick - 7:00
    4 x 100 Pull - 1:20
    400 IM Kick - 7:00
    4 x 100 Pull - 1:20
    400 IM Kick - 7:00
    100 Easy
    Dropped the drag suit for this set. Made the kick on 6:45 or so. Probably should have left the drag suit on but it gave me time to switch to paddles.

    400 timed pull (4:18)
    50 Easy
    Kind of disappointed in this since I didn't have my drag suit. I had one bad entry early in the pull that messed up my right paddle but I should still be quicker than this.

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

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  5. 09.21.13 - Th/Fr/Sat workout

    by , September 21st, 2013 at 11:09 AM (Pete's swim blog)
    Thursday - Swam w/ Dave, Dave and Eric @ Dublin.

    600 Warm up

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Fly
    * Evens - Fly w/ 1st, 2nd, 3rd, 4th 25 Free
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
    * Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Back
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
    * Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Br
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st 50 fly, outside 25s fly, middle 50 fly, last 50 fly
    * Evens - Fly w/ 1st 50 Fr, outside 50 Fr, middle 50 Fr, last 50 fr
    100 Pull - 1:10
    50 Easy

    10 x 50 Free - :45

    100 Cool down

    (5000 Total)

    Friday - Swam w/ Dave, Dave and Roger @ Dublin

    600 Warm up

    6 x 50 - :45
    Rest
    1200 Free @ 1:15 Pace - Each of us took a turn up front with the rest drafting. 1st swimmer swam 150, moved out of the way while others passed and then joined the end of the line. 2nd swimmer led next 300 yards w/ an open turn halfway through to check the pace. 3rd and 4th swimmers did the same. First swimmer finished the last 150.
    50 Easy

    100/200/300/400 IM @ 15:00. Open turns @ end of each IM. If behind 1:30 pace, substitute stroke for free.
    100 Easy

    6 Rounds of:
    * 100 Fly - 1:30 (1:28, 1:28, 1:25, 1:21, 1:17, 1:16)
    * 50 Easy - 1:00
    1:00 Rest
    100 Timed Fly (1:12 - no drag suit)

    200 Cool down

    (4450 Total)

    Saturday - swam @ hsv nat w/ Mary, Dave, Dave, Dave and Brandon.

    500 IM, easy
    400 IM Kick

    16 x 25 IM Order - :30, odds easy, evens fast

    At this point, Mary, Dave and I abandoned the whiteboard workout to join Brandon's workout.

    10 x 50 - 1:00, 1-4 easy; 5-7 build; 8-9 fast; 10 fast (:30)

    8 Rounds of:
    * 200 Free - 2:15
    * 150 Free - 2:15

    I chickened out and pulled these. Made mostly 2:09s and 2:10s. Might have made it without the drag suit.

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  6. 09.18.13 - Wednesday workout

    by , September 18th, 2013 at 05:57 PM (Pete's swim blog)
    Swam w/ Dave. Did pretty well today despite fighting a cold over the last few days. Had a really good 100 pull and made all the kick times despite limiting my use of br kick.

    600 Warm up

    5 x 100 - 1:45 Convert Free (fastest stroke) to Flutter kick (third fastest kick)
    :15 Rest
    6 x 100 - 1:30, 1:25, 1:20, 1:20, 1:15, 1:10 (finished on 1:08)
    100 Easy

    5 x 100 - 1:45 Convert Fly (2nd fastest stroke) to Fly kick (2nd fastest kick)
    :15 Rest
    6 x 100 - 1:20, substitute 25 fly for 25 free if ahead of interval
    100 Easy
    Hard for me to believe but my fly kick is now faster than my flutter kick... at least for 100 yards or more. Still have a long way to go but I'm definitely improving a lot.

    5 x 100 - 1:45 Convert Br (3rd fastest stroke) to Br Kick (3rd fastest kick)
    :15 Rest
    6 x 100 Pull - 1:30 easy/hard (Made 1:01, 1:00, :.58.5 on hard ones)
    100 Easy

    8 x 50 - :45 (descended down to :32)
    :30 Rest (fin change)
    8 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  7. 09.17.13 - Workouts for the last few days

    by , September 17th, 2013 at 01:18 PM (Pete's swim blog)
    Catching up w/ the blog today. Hopefully I can remember everything.

    Friday SCY w/ Roger, Dave and Dave.

    600 Warm up

    20 minutes of pursuit set. Roger and I started at opposite ends of the pool. We did 25 pull (no paddles)/25 kick until one of us caught the other. Roger's flutter kick is faster than my breaststroke kick but he can't keep going forever. This was a matter of being patient and letting him wear himself out. I finally started catching up after 8 minutes and caught him at about 10. Next round, he got to choose - 25 back/25 kick. I really had no chance here. After a few hundred yards, he had chased me down. Final round, I got to choose - 25 pull/25 breast. Ended in a draw. Neither of us were making any gains on the other when 20 minutes ran out. Overall, I'm assuming we held a 1:30 pace for 1350 total yards. We probably did a little more than that but it was very difficult to count yardage on this set.

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

    4 x 50 Kick - 1:10
    4 x 50 IM - 1:00
    4 x 50 Stroke - :50
    4 x 50 Free - :45
    4 x 50 Pull - :35

    200 Cool down

    (4150 Total)

    Saturday @ Nat SCY w/ Dave, Dave, Brandon and a couple others.

    2 Rounds of:
    * 200 Kick w/ fins
    * 200 Drill down/Swim back
    * 200 Pull

    400 Pull
    200 IM
    200 Free
    200 IM
    400 Pull

    10 x 100 - 3:00, sprint
    Started at a low 1:01 and held mid-1:02s through 5 of these. Switched to paddles and did :59s. On the last one, I dropped the paddles and did a 1:01.5. Really painful set. It is amazing how fast that clock moves after a hard 100.

    200 Cool down

    (3800 Total)

    Monday @ Dublin w/ Dave, Dave and Roger

    600 warm up

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:15, convert free -> back
    25 easy kick

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:10, convert free -> breast
    25 easy kick

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:05, convert free -> fly
    25 easy kick
    50 Easy
    That's 24 starts off the blocks, 18 of which we had to climb out of the pool. That started to hurt after a while but I was able to stay ahead of the pace. Some of my dives were pretty sloppy due to fatigue.

    6 x 200, odds free @ 2:30, evens IM @ 3:00
    Roger led these which helped a lot. Drafted for a fairly easy 2:25 free and made 2:40-2:45 on the IM.

    200 Cool down

    (4900 Total)

    Tuesday @ Dublin w/ Dave and Dave

    600 Warm up

    2 Rounds of:
    * 100 Swim - 1:30 (R1 IM, R2 Free)
    * 75 Kick - 1:20
    * 50 Swim - :50 (R1 Fly/Bk, R2 Br/Free)
    * 25 Kick - :30
    * 4 x 50 Kick - 1:00, :55, :50, :45
    100 Easy

    16 x 100 - 1:30 Fly/Kick w/ fins as follows:
    #1 - All Fly
    #2 - #5 - 1st 25 kick, 2nd 25 kick, 3rd 25 kick, 4th 25 kick
    #6 - #11 - KKFF, FKKF, FFKK, KFFK, KFKF, FKFK
    #12 - #15 - 1st 25 fly, 2nd 25 fly, 3rd 25 fly, 4th 25 fly
    #16 - All kick

    2 x 200 Free - 2:45 (made 2:25, 2:23)
    2 x 200 Stroke - 3:15 (did bk - 3:01, 3:00)
    2 x 200 Kick - 4:00 (IM - 3:30, 3:21)

    400 Timed Pull (4:17)

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  8. 09.12.13 - Thursday workout

    by , September 12th, 2013 at 02:02 PM (Pete's swim blog)
    Swam w/ Dave. Ate waaaaay too many hot wings last night. Hot wings are not swim practice food. It felt like I had hot sauce and grease flowing through my veins once my heart rate started picking up. After the first set, I felt better. Maybe I sweat it all out into the pool? That would explain the oil sheen on the surface of the water when we got out.

    SCY

    600 Warm up

    4 x 100 - 1:30, 25 kick/75 free
    50 Easy - 2:00
    4 x 100 - 1:25, 25 stroke/75 free
    50 Easy - 2:00
    4 x 100 - 1:20, 25 stroke/75 free
    50 Easy - 2:00
    4 x 100 - 1:15
    50 Easy

    16 x 25 - :40, choice (I did IM order, odds no breath)
    1:00 Rest (more like a 3:00 hot wings break)
    400 Timed pull - 4:35
    100 Easy
    The pull was pretty bad. I was on track for a 4:20 or so but with 75 to go, my paddle entered the water wrong. The paddle ended up twisting 2 or three times and loosened the strap. Once it untwisted, it was too loose to stay on my hand. I ended up limping to the end of the pool and fixing it.

    4 Rounds of:
    * 100 Pull - 1:20
    * 100 Pull - 1:20, no paddles
    * 100 Stroke - 1:30 (odd rounds fly, even rounds IM)
    * 100 Kick - 1:50

    6 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  9. 09.11.13 - Wednesday workout

    by , September 11th, 2013 at 02:13 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Jonny. Jonny is staying with us from Scotland for a few weeks to train coaches and players in our AYSO soccer region. This is his off day so he swam w/ us, got back home and fell asleep. I'm not quite so fortunate. He's a pretty good swimmer but hasn't competed in 10 years. He hung in there for a while but his conditioning isn't quite ready for a 90 minute workout. Speaking of which, the workout was shorter today due to a lot more kicking. We just ran out of time at the end.

    SCY

    600 Warm up

    3 Rounds of:
    * 25 Fly - :40, no breath
    * 25 Fly - :40, 1 breath
    * 50 Free - :40
    * 100 Pull - 1:20
    * 200 IM - 3:40, Up/down kick (:20)
    * 1:00 Rest
    * 200 IM Kick, hard ~ 5:00
    50 Easy

    3 Rounds of:
    * 25 Free - :40, no breath
    * 25 Free - :40, 1 breath
    * 50 Br - :50
    * 100 Fly - 1:30
    * 200 IM - 3:20, Up/down kick (:20)
    * 1:00 Rest
    * 200 IM Kick, hard ~ 5:00

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  10. 09.10.13 - Tuesday workout

    by , September 10th, 2013 at 03:55 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Did some swims I haven't been able to do before. Too bad I had to drop the drag suit to make it . Dave made his 500 GTD miles today. Great job Dave!

    SCY

    600 Warm up

    6 x 50 - :45
    1:30 Rest
    8 Rounds of:
    * 100 Free - 1:10
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy
    Made 1:04s and 1:05s on the 1:10 interval. Dave was beating on me pretty badly so for the last one I dropped my drag suit and swam a 1:01.

    200 IM Kick - 3:30
    400 IM - 6:00 (made 5:33)
    200 IM Kick - 3:30
    100 Easy
    400 IM - 6:00 (made 5:30)
    200 IM Kick - 3:30
    400 IM - 6:00 (made 5:27)
    100 Easy
    I was really happy with the 400 IMs. I didn't have the drag suit on because I didn't think I'd make the kick interval. That let me push a little harder on the IM.

    12 x 25 - :30, IM order, odds no breath

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  11. 09.09.13 - Monday workout

    by , September 9th, 2013 at 04:04 PM (Pete's swim blog)
    Swam Saturday at HSA with Dave, Dave, Bob, Mary, Don and a couple others. Had a good swim and was a bit faster than I usually am on Saturdays. I did a little more than 5K total. This morning, I swam w/ Dave, Dave, Roger and Meredith. Felt sluggish at first after soccer yesterday. Eventually picked it up and had a good day. I was really happy w/ the IM even if I was drafting.

    SCY

    600 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Free - 1:30
    1:00 Rest
    5 x 200 IM - Odds @ 2:45, Evens @ 3:15
    100 Easy
    The IM was supposed to be all on 2:45. We decided to do odds free on 2:45 and evens IM on 3:15. At the last moment, Roger decided to go all IM. I told him I'd do it but he would have to lead the lane. Surprisingly, I made it and with some rest. The trick was closing the 5 second gap on fly and drafting the rest of the way. I still gave up a lot on backstroke but I was making 2:40s. On the 3:15 interval, I was going fairly easy and still making 3:00.

    5 Rounds of:
    * 100 Up/Down Kick - 1:30 (:05)
    * 100 Pull - 1:30 (rest!)
    * 100 Up/Down Kick - 1:30 (:05)
    * 200 @ 3:00, convert Free -> Breast (2:57 on last one)
    100 Easy

    6 x 50 - 1:00 Stroke/Free

    100 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  12. 09.06.13 - Friday workout

    by , September 6th, 2013 at 02:56 PM (Pete's swim blog)
    Swam w/ Dave and Meredith. Dave B and Roger dropped by for a quick swim in prep for their triathlon. Felt decent today.

    SCY

    600 Warm up

    5 x 100 - 1:30 odds IM, evens stroke
    100 Easy

    4 Rounds of:
    * 2 x 50 Stroke - :45 (did these IM Order by round)
    * 2 x 50 Easy free - :45
    * 2 x 50 Kick - 1:00 (did these IM Order by round)
    * 2 x 50 Easy kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 - 4:30, Convert free -> stroke by round
    100 Easy
    The original interval for the 300 was 4:00. We dropped it back so we could make it. I did breaststroke. Dave and Meredith did fly. I kept up with the flyers and was actually pulling away from them at 150 yards. At 200 yards, I hit a wall and started having problems on my pull-outs. They both blew past me on the last 25. Ended up making 4:25.

    4 x 50 - 1:00 Kick w/ fins, underwater down, easy back
    4 x 50 - :50 IM Order
    4 x 50 - :40 Free, made :35s

    200 Cool down

    (5700 total)
    Categories
    Swim Workouts
  13. 09.05.13 - Thursday workout

    by , September 5th, 2013 at 11:50 AM (Pete's swim blog)
    Swam yesterday with Meredith and Dave. Dave B and Roger came in later and did a broken 400 in preparation for a sprint triathlon they are doing this weekend. I put in 5K total, most of which came in 6 rounds of: (4x50 IM Order @ :50 + 2x200 pull @ 2:20 + 1:00 Rest) Today, I swam w/ Dave. Dave B showed up later in full triathlon gear. He looked pretty fancy with his new red TYR tri-jammer nicely coordinated with his cycling jersey and red highlighted running shoes. I'm pretty sure he will be fast but if he isn't, at least he has the looking fast part of it down.

    Speaking of cool new stuff, I got my yearly GTD Nike swim suit in the mail yesterday for making 500 miles. Looks like I've held on to my sponsorship deal for another year. Wake up TYR and Speedo! Yet again, I'll be sporting a Nike swoosh on my left hip instead of your brands. My agent is standing by for your call.

    SCY

    600 Warm up

    4 x (75 Pull @ 1:00, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
    1:00 Rest
    4 x (75 Pull @ :55, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
    1:00 Rest
    4 x (75 Pull @ :50, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:20)
    100 Easy
    We took a lot more than 1:00 for rest but stuck with the intervals otherwise.

    10 x 100 Up/down kick - 1:30 (:05)
    100 Easy
    I used fins for this.

    4 x 100 @ 1:20, 1:15, 1:10, 1:05
    Didn't do too bad with this. Made the first two and then did a 1:12 and 1:08. So, I was only 5 seconds back this time.

    300 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  14. 09.03.13 - Tuesday workout

    by , September 3rd, 2013 at 03:45 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Good workout today. Felt horrible through the warm-up and just got progressively better.

    SCY

    600 Warm up

    4 x 50 - :50 (3 Free, 1 Kick)
    4 x 50 - :50 (1 Fly, 2 Free, 1 Kick)
    4 x 50 - :50 (2 Fly, 1 Free, 1 Kick)
    4 x 50 - :50 (3 Fly, 1 Kick)
    50 Easy

    4 Rounds of (For each 100, pick from Fly, Breast, IM, Free, Free <- free is on the list twice)
    * 100 pick - 1:30 (did first round fly, other rounds breast)
    * 100 pick - 1:25 (did IM)
    * 100 pick - 1:20 (did free)
    * 100 pick - 1:15 (did free)
    100 Easy
    Dropped my drag suit for this set. After round 1, I was hoping Dave would stop and we would just hold off each round until the clock came back to the top. After round 2, I started feeling better. After round 3, I knew I could make it. Definitely would have been a struggle with a drag suit on.

    7 Rounds of:
    * 75 Hard Pull - :50, 25 Easy Pull - :40
    * 75 Hard kick w/ fins - 1:05, 25 Easy kick w/ fins - :45
    100 Easy
    Dave pushed me pretty hard on the 75 pulls. I started on :50 but we ended up racing a couple down in the :42.5 range.

    3 x 100 - 1:15 (made 1:08-1:09)
    100 easy

    4 x 50 - 2:00 Underwater kick w/ fins as far as possible, remainder easy

    200 cool down

    (5450 Total)
    Categories
    Swim Workouts
  15. 09.02.13 - Monday workout

    by , September 2nd, 2013 at 09:41 PM (Pete's swim blog)
    Swam solo today. Did 4700 yds w/ Mary and Bob on Saturday at HSA. Pretty much expected no turnout on Labor Day. Dave and Roger are resting for triathlons. We didn't make plans to meet at a different time since the pool was opening late today. Didn't feel bad for a solo swim. At times, I was almost self motivated.

    SCY

    600 Warm up

    4 Rounds of:
    * 75 pull - 1:00
    * 25 fly - :30, no breath (I kind of ignored this but did force myself to do 1 up 1 down)
    * 200 IM - 3:00
    * 25 fly - :30, no breath (no breath wasn't happening on :10s rest after a 200 IM)
    * 75 pull - 1:00
    100 Easy

    4 x 200 Kick w/ fins (IM Order by 200)
    1:00 Rest
    8 x 25 - Easy free @ :30, hard fly @ :20
    8 x 25 - Easy free @ :30, hard back @ :20
    8 x 25 - Easy free @ :30, hard breast @:20
    8 x 25 - Easy free @ :30, hard free @:20
    2:00 Rest
    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Fly - 1:30 (made 1:27s)
    4 x 100 - 1:30 (odds free, evens IM)

    4 x 50 kick w/ fins - 1:15 (25 underwater/25 easy)

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts