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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. 08.31.12 - Friday workout

    by , August 31st, 2012 at 09:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Glenda, Ray, Kyle, and Keith. We pretty much went through two 1500 yd blocks. I tried to alternate sets of lower speed, less rest with higher speed, more rest. It got pretty intense w/ Dave pushing me in the next lane. Eventually, I couldn't keep up anymore.

    SCY

    600 Warm up

    3 x 200 IM - 3:00 (made 2:48-2:50)
    3 x 150 Fr/Kick/Fr - 2:30
    100 Easy
    3 x 100 Stroke - 1:45 (IM Order)
    3 x 50 Free - :45

    200 Easy

    3 x 200 Pull - 3:00 (2:05, 2:12, 2:13)
    3 x 150 Stroke/Kick/Pull - 2:30
    100 Easy
    3 x 100 Pull - 1:45 (1:05, 1:05, 1:02)
    3 x 50 Stroke - :45 (IM Order)
    This is where things picked up. 2:05 is pretty much meet times w/ a drag suit. Dave ripped off three of them. I couldn't hold the pace. We went at it again on the 100s. I was closer on these and didn't fade but Dave was making 00s. The 50s stroke was painful after that. Fortunately, there were only three.

    200 Cool down

    (4200 total)
    Categories
    Swim Workouts
  2. 08.30.12 - Thursday workout

    by , August 30th, 2012 at 10:46 AM (Pete's swim blog)
    Swam /w Roger, Dave, Dave, Danny and Glenda. Another challenge day. We did 8 x 100 IM on 1:25. It was hard but easier than last week. Instead of 1:20s, I kept it to 1:20-1:22. Made 1:18 on the last one. With my backstroke fixes I'm able to relax the second leg and still maintain a good pace. Felt good and I'm pretty confident I can make 10 of these.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50 (IM Order/free)
    1:30 Rest
    8 x 100 IM - 1:25
    100 Easy

    From here, we modified Glenda's workout:

    4 x 125 - 1:45 Descend (1:35, 1:33, 1:27, 1:24)
    1:00 Break
    4 x 100 IM Kick - 2:00 Descend (last one was 1:38)
    100 Easy

    6 x 50 - 1:00 (Fr, IM Order, FR; Odds 2nd 25 hard)
    6 x 50 - :55 (Fr, IM Order, FR; Evens 2nd 25 hard)
    6 x 50 - :50 (Fr, IM Order, FR)
    Roger got to the wall before the last 2 50s and called out "2 breaths per 25 on the remaining 50s". I completely mismanaged my first breath wasting it half-way through the 1st 25. Needed another a few strokes later which left me about 4 strokes to the wall + a flip turn + a glide before I got another breath. Barely made halfway through the last 25 before I burned my last breath and the wall seemed like miles away. I made it but I was hurting badly. The last 50 wasn't nearly as bad. I stretched my first breath a lot further which put me in a better position at the wall.

    8 x 25 - :40 (Odds no breath, evens sprint)
    DPS no breath free was really good. Got down to 12 strokes. I'm usually about 15-16.

    5:00 Easy fly - made 350 yards

    100 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  3. 08.29.12 - Wednesday workout: Backstroke breakthrough?

    by , August 29th, 2012 at 10:40 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Kyle and Whitney. Roger is always pointing out that my shoulder isn't going deep enough when I begin my backstroke stroke. I can force my shoulder lower but it feels awkward. I'm faster when I do it but it is hard to keep it up and I get lazy when I'm tired. Today, I was experimenting during warm up. Instead of trying to force more rotation from the shoulder, I relaxed my elbow bend and pressed my elbow toward the bottom of the pool. This set up a more natural shoulder rotation. Immediately, I could tell I was pushing more water on each stroke. Instead of struggling to make 1:30 on a 100 back, I was making 1:25 easily. So, it appears to be faster. Am I doing it right? Maybe. Are my backstroke woes behind me? No, my sdks still stink, my kick is weak and I still have trouble breathing comfortably. But it is much better.

    SCY

    600 Warm up

    2 Times through:
    * 5 x 200 - 3:00 (Odds IM; Evens Pull/Kick)
    * 100 Easy
    * 5 x 100 - 1:45 (Odds Stroke - Fly, bk, br; Evens IM)
    * 200 IM Drill

    (4200 Total)
    Categories
    Swim Workouts
  4. 08.28.12 - Tuesday workout: 500 Miles!

    by , August 28th, 2012 at 09:44 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Ray's wife, Keith, Dave and Whitney. Made 500 miles today. I was a bit disappointed when the GTD yardage after entering it yesterday said 499.97. I was 58 yards short. Had I known, I'd have done an extra 100. Oh well... at least I made it. I think I'm about a month ahead of last year's pace.

    SCY

    500 Warm up

    10 x 50 Fly - :50 Descend (Did free on #7)
    1:30 Rest
    5 x 100 IM - 1:45
    100 Easy
    Started the fly on :46 and worked down to :40. Needed a break on #7. Descended the IMs as well. My arms were shot after the fly so I was dong 1:30 on the first. As I recovered, I worked down to 1:17.

    4 x 300 - 4:30 (100 Pull/100 Kick/100 Stroke)
    100 Easy
    Shooting for :10 rest inbetween each of these. Stroke was IM order. Played it close on the backstroke but made it.

    6 x 150 - 2:30 (50 Stroke/50 Kick/50 Free)

    200 Cool down

    (4000 Total)
    Categories
    Uncategorized
  5. 08.27.12 - Monday workout

    by , August 27th, 2012 at 10:02 AM (Pete's swim blog)
    Swam w/ Roger, Danny, Dave, Dave and Ray. Knocked out a lot of yardage pretty quick today. Not quite as stiff and sore as I usually am on Mondays. Saturday, I showed up to my team's U16 soccer game expecting to relax on the sidelines and manage substitutions. When I got there, the other coach came over and said "uh coach... are any of your parent's referees?" I told her no but I am a referee and if she didn't have a problem with me being a ref, I'd do it. The biggest problem I had was that I wore flip-flops to the game and they weren't going to be suitable for running. So, I ended up reffing the first half barefoot. I handed the team over to one of my players (and a "responsible adult") who had broken his arm last week. He did an awesome job as a coach calling in subs and making sure everyone was in the right place. The team played better than I've ever seen and they won convincingly.

    Last night I played in our weekly short sided games. Last week I did a lot more scoring. This week, we had more younger ex-college players show up. Not quite as much scoring on my part but plenty of running. I learned a lot. Hopefully I can find a way to pass it along to my U16 team.

    Here's today's workout:

    600 Warm up

    4 x 125 Free - 1:45
    1:30 Rest
    3 x 500 Free - 7:30 (6:17, 6:17, 6:12)
    100 Easy
    I seem to be able to get to the 1:15 pace w/ my drag suit but not a lot faster. I'd like to get down to 1:12s.

    5 x 200 - 3:00
    * Odds IM (2:45-2:50)
    * #2 50 Kick/75 Free
    * #4 50 Pull/50 Kick
    100 Easy

    4 x 50 - 1:00 IM Order

    200 Cool down

    (4200 Total)
    Categories
    Swim Workouts
  6. 08.24.12 - Friday workout

    by , August 24th, 2012 at 09:51 AM (Pete's swim blog)
    Swam w/ Kyle and Dave. Pretty light turnout but we had fun anyway. That is if by "fun" you mean 200 timed fly.

    SCY

    600 Warm up

    4 x 300 - 4:30 Descend (4:00, 3:50, 3:44, 3:40)
    50 Easy
    Couldn't stay with Dave on the last one of these. Drag suit just got to me and I was ready to throw up after 200 yards.

    20 x 50 - 1:00
    (2 x IM order, IM order kick; 1 x IM Order down, IM kick back)
    50 Easy

    3 x 300 - 5:30 100 Stroke/100 Kick/100 Pull
    100 Easy

    200 Timed stroke - (Fly 2:50)
    Felt smooth and easy for 50 yards but I was still losing ground to Dave. At 100 yards, I was hurting but still able to keep going. After that, it was all pain. Thought about stopping at 150 but I gutted it out. For me, 2:50 is a really good drag suit time. It's less than 15 seconds off my meet time.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  7. 08.23.12 - Thursday workout

    by , August 23rd, 2012 at 10:03 AM (Pete's swim blog)
    Swam w/ Dave, Roger, Sam and Ray. Another challenge day. Swam in my Yingfa jammer. Made a big difference. Three more weeks and we get to 10x100 IM on 1:25.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50 IM/Free
    2:00 Break
    7 x 100 IM - 1:25
    100 Easy
    Held 1:19-1:20. Fly was falling apart slowly but I was holding on ok. Should be fine for 10 of these if I back off a little on the first couple.

    9 Minutes - Free, 1 breath per 25 yards. Rest and breathe on walls as much as needed. Made 600 yards.

    4 x 100 - 1:40, 50 Kick/50 Stroke. Use every kick and stroke once.

    10 x 150 - 2:30 Stroke/Kick/Pull.

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  8. 08.21.12 - Wednesday workout

    by , August 22nd, 2012 at 09:25 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam, Ray, John and Kyle. Started out a bit fast on the 200s. Took a while to recover from that but it wasn't so bad a the end.

    SCY

    550 Warm up

    2 x 200 - 3:00 (2:20, 2:22)
    I chased Dave on these. He did 2:15. 2:20 is a little aggressive for me with a drag suit on but I'm glad to see I can make it.

    3 Times through:
    * 4 x 125 IM - 2:00
    * 4 x 75 - 1:15 Kick/Stroke/Pull
    * 4 x 25 - :30 IM Order
    * 100 Easy

    100 Cool down

    (4050 Total)
    Categories
    Swim Workouts
  9. 08.21.12 - Tuesday workout

    by , August 21st, 2012 at 09:42 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Felt pretty good today. Did a lot of pull w/o paddles. I'm going to give it another week before I try using them again. My chest feels 100% right now but I want to be sure.

    SCY

    600 warm up

    5 x 300 pull - 4:00 (descended from 3:45 to 3:30)
    100 Easy

    10 x 100 - 1:40
    * 1, 3, 5, 7 - Stroke IM order
    * 9 - kick
    * Evens - IM
    100 Easy

    10 x 50 Kick - 1:00
    50 Easy

    10 x 50 Pull - :50 easy/hard

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  10. 08.20.12 - Monday workout

    by , August 20th, 2012 at 10:30 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Ray and Sam. Very stiff and sore from soccer last night. Took a couple thousand yards to loosen up a little bit.

    SCY

    600 Warm up

    8 x 125 IM - 2:00 (Did an extra 25 of each stroke twice)
    100 Easy

    8 x 100 - 1:45 (Alternated Stroke and kick each 100)
    100 Easy

    8 x 75 - 1:15 (Kick/Stroke/Pull)
    100 Easy

    8 x 50 Kick - 1:00
    100 Easy

    8 x 25 - :30 (alternated fly/free, one breath per 25)
    100 Easy

    200 IM Timed (2:35)
    Probably my fastest drag suit time. I went out way too fast on the fly. I was trying to keep ahead of Dave but I came in just as Sam was pushing off. My backstroke leg suffered badly and Dave blew past me. I caught back up to him on the breaststroke leg but he was just too fast on the free. Still, a pretty good time for me especially w/ a drag suit.

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  11. 08.17.12 - Friday workout

    by , August 17th, 2012 at 01:04 PM (Pete's swim blog)
    Lightning flashes woke me very early this morning. Figured practice would be off but by the time the alarm went off, it was just a bunch of light rain. Sam and Ray were the only ones that showed this morning. They left at 6:30 and suddenly I had an 8 lane lap pool to myself. Felt kind of lonely. Back in my drag suit again today. Worked on body position a lot. Tips I got were extremely helpful.

    SCY

    450 Warm up

    4 x 125 IM - 2:00
    100 Easy

    3 Times through:
    * 300 - 4:30 (100 Swim/100 Kick/100 Swim)
    * 200 IM - 3:00 (made 2:50s fairly easy)
    * 100 Free - 1:30 (1:12, 1:10, 1:13)
    * 100 Easy

    18 x 50 - :50 (3 x [IM Order(4), Kick, Pull])

    4 x 25 - :40 1 Breath, chest pressed down, hips up
    4 x 25 - :40 no breath, chest pressed down, hips up
    This turned out to be a good exercise. Usually on no breathers, I take 15-16 strokes even without my heavy drag suit. Today, I was making it with 14. Good sign my body position is improving.

    300 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  12. 08.16.12 - Thursday workout

    by , August 16th, 2012 at 10:16 AM (Pete's swim blog)
    Swam w/ Roger, Kieth, Ray, Dave, Dave, Sam and Mark. Wore my Yingfa jammer due to the challenge set. What a difference this makes over my heavy drag suit! The main drag suit problem is that my hips drop and I tend to plow the water. I can pull w/ my drag suit almost as fast as I can pull with a jammer. Take the pull buoy out and I become a plow again. For a while, I'm going to wear the drag suit unless it is a challenge day. I think that if I can correct my body position w/ the drag suit, it will help when I don't have it.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50 IM Order/Free
    1:30 Rest
    6 x 100 IM - 1:25
    100 Easy
    Made 1:20s on all of these going fairly easy. Last one was 1:16. Should be able to make 10.

    4 x 150 - 2:30 (IM Order/Kick/Pull)
    4 x 150 - 2:30 (IM Order/Kick/IM Order)
    100 Easy

    4 x 75 - 1:15 Sliding IM
    4 x 75 - 1:15 IM Order
    25 Easy

    24 x 50 Relay - 12:00
    Two teams of 3. Each person took 8 50s shooting for under :30 per 50. We swapped out swimmers to try and get both teams under 12:00. My team went 11:50. The other was just over at 12:01. Had 8 dives and no goggle problems! My dives are improving.

    225 Cool down

    (4150 Total)
    Categories
    Swim Workouts
  13. 08.14.12 - Wednesday workout

    by , August 15th, 2012 at 09:56 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and a couple others. Kind of a short workout today.

    SCY

    500 warm up

    12 x 50 - 1:00
    * 4 Kick
    * 4 Pull
    * 4 Swim (did IM Order)
    50 Easy

    8 x 125 IM - 2:00
    50 Easy

    6 x 100 - 1:30 (I did odds stroke, IM Order; evens free)
    1:00 Rest
    4 x 75 - 1:15 Sliding IM
    1:00 Rest
    6 x 50 - :45 (Odds kick; evens pull)
    1:00 Rest
    12 x 25 - :30

    200 Cool down

    (3900 Total)
    Categories
    Swim Workouts
  14. 08.14.12 - Tuesday workout

    by , August 14th, 2012 at 10:01 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Ray and Sam. Felt better today. Most of the workout was stroke. Getting used to the drag suit again.

    SCY

    600 Warm up

    2 Times through:
    * 5 x 200 - 3:00 (odds Stroke, evens free)
    * 100 Easy (skipped on second iteration - took masters minute instead)
    * 5 x 100 - 1:45 (#1 - odds stroke, evens IM; #2 - odds IM, evens kick)
    * 100 Easy (skipped on second iteration - took masters minute instead)
    * 5 x 50 - 1:00 Kick
    * 100 Easy (skipped on second iteration - took masters minute instead)

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  15. 08.13.12 - Monday workout

    by , August 13th, 2012 at 10:00 AM (Pete's swim blog)
    Woke up in an awful lot of pain. Now that I'm coaching soccer again, I'm on my feet more during the week. Add to it the Sunday evening soccer games and I'm in bad shape come Monday morning. At least it has been cooler lately. That helps w/ the running a good bit. Swam w/ Ray, Dave, Dave, John and Sam this morning. My swim suits are in such poor shape, I'm wearing a drag suit to keep decent. My body position for free is awful with a drag suit on. Between the aches and pains and the drag suit, I was pretty slow today. Enough whining and complaining... here's what we did today.

    SCY

    400 Warm up

    3 x 500 - 7:30 (made 6:30-6:35)
    100 Easy

    5 x 300 - 4:30 Odds IM, Evens free
    100 Easy

    6 x 150 - 2:30 IM Order/Kick/Pull
    8 x 25 - :30 IM Order

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  16. 08.11.12 - Saturday workout

    by , August 13th, 2012 at 09:47 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Sally, Mary and a few others.

    SCY

    400 Warm up

    10 x 50 Pull Easy

    2 Times through
    * 4 x 50 Free
    * 200 Kick
    * 4 x 100 Free
    * 200 Pull
    * 4 x 50 IM Order

    8 x 25 IM Order
    4 x 50 Kick
    4 x 200 Free
    4 x 50 Free
    8 x 25 IM Order

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  17. 08.10.12 - Friday workout

    by , August 10th, 2012 at 09:49 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Charlie, Cameron and Sam. Charlie and Cameron are headed back to school this weekend. Will miss them. It's been great having a larger workout group this summer.

    SCY

    450 Warm up

    5 x 100 IM - 1:45
    100 Easy

    5 x 300 - 4:30 (100 IM/100 Kick/100 Free)
    100 easy

    3 x 500 - 7:30
    I think I did 6:15, 6:10 and 6:20. Pulled the last 2 (buoy only).

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  18. 08.09.12 - Thursday workout

    by , August 9th, 2012 at 11:39 AM (Pete's swim blog)
    Woke up to a brilliant lightning display to the Southeast this morning. Checked radar. It was 40 miles away and headed north. I headed to the pool knowing that we would be delayed. They let us in about 15 minutes late... not too bad. Swam w/ Roger, Dave, Charlie, John, Sam and a couple others.

    SCY

    400 warm up

    Challenge set:
    6 x 50 - :50 IM Order/Free
    1:00 Break
    5 x 100 IM - 1:25
    100 Easy
    Made these but I was hurting on #5. Pretty sure I can make 6 next week.

    4 x 50 Kick - 1:10 (IM Order)
    4 x 50 Pull - :55
    4 x 50 IM Order - :45
    50 Easy

    6:00 Easy fly (Made 350 yards)

    100 IM - 1:45 / 100 Free - 1:45
    100 IM - 1:40 / 100 Free - 1:40
    100 IM - 1:35 / 100 Free - 1:35
    100 IM - 1:30 / 100 Free - 1:30
    100 IM - 1:25 / 100 Free - 1:25
    100 IM - 1:20 / 100 Free - 1:20
    75 IM - 1:15 / 75 Free - 1:15
    75 IM - 1:10 / 75 Free - 1:10
    75 IM - 1:05 / 75 Free - 1:05
    50 IM - 1:00 / 50 Free - 1:00
    50 IM - 0:55 / 50 Free - 0:55
    50 IM - 0:50 / 50 Free - 0:50
    50 IM - 0:45 / 50 Free - 0:45
    50 IM - 0:40 / 50 Free - 0:40
    25 IM - 0:35 / 25 Free - 0:35
    25 IM - 0:30 / 25 Free - 0:30
    25 IM - 0:25 / 25 Free - 0:25
    25 IM - 0:20 / 25 Free - 0:20

    100 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  19. 08.08.12 - Wednesday workout

    by , August 8th, 2012 at 10:33 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Cameron and a couple others. Backed off the distance a little today.

    SCY

    500 warm up

    3 x 100 Free - 1:30
    2 x 100 Free - 1:25
    1 x 100 Free - 1:20
    3 x 100 Free - 1:25
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    100 Easy

    Sprint stuff:
    5 x 50 Free - 1:15 (25 Easy/25 hard, 25 hard/25 easy, 50 easy, 25 hard/25 easy, 50 hard)
    50 Easy

    10 x 50 kick - 1:10
    I did IM Order, 75 yds on br kick.
    100 Easy

    3 x 100 Stroke - 1:45 (Fly, back, br)
    2 x 100 IM - 1:40
    1 x 100 IM - 1:35
    3 x 100 Stroke - 1:40 (Fly, back, br)
    2 x 100 IM - 1:35
    1 x 100 IM - 1:30

    200 Cool down

    (4150 Total)
    Categories
    Uncategorized
  20. 08.07.12 - Tuesday workout

    by , August 7th, 2012 at 09:50 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Charlie, Cameron and a couple others. Lacking any formal workout, we did two-for-tuesdays plus a few hundred extra at the end.

    SCY

    400 Warm up

    2 x 500 Free - 7:30 (6:05, 6:00)
    100 Easy

    2 x 400 - 6:00 (200 Pull, 200 Back)
    100 Easy

    2 x 300 - 4:30 (100 Swim/100 Kick/100 Swim)
    100 Easy

    2 x 200 IM - 3:00 (I made 2:55s)
    100 Easy

    2 x 100 Stroke - 1:30 (Did 100 fly on first and 50 free/50 br on the second)
    100 Easy

    12 x 25 - :45 assorted no breathers
    8 x 50 - 1:00 IM Order

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
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