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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. 07.31.12 - Tuesday lunch workout

    by , July 31st, 2012 at 03:33 PM (Pete's swim blog)
    Swam solo at lunch today. With the morning lightning flashes, I rolled over and went back to sleep. When I got to the pool about 10:30, the sign-in sheet had a couple of my teammate's names on it. I thought I'd missed practice but under it in yellow highlighter, someone scribbled that the pool was closed due to lightning. Looks like I made the right call . Tried to push my injury a little more today. Seems to be holding well but I'm not putting 100% on it yet.

    SCY

    400 Warm up

    20 x 100 - 1:20; First 10 were 1:15 to 1:18, last 10 were 1:14-1:16. Kept long smooth strokes.

    200 IM Kick (3:45)

    10 x 100 - 1:30; Odds IM, evens free

    200 Br Kick (3:10)

    20 x 50 - 1:00
    * 1-4, 9-12, 17-20 IM
    * 5-8, 13-16 Hard Free

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  2. 07.30.12 - Monday workout

    by , July 30th, 2012 at 01:20 PM (Pete's swim blog)
    Swam w/ Ray, Charlie, Dave, Cameron and Roger. I spent a good bit of Sunday on a jet ski mostly hanging on for dear life as my kids did their best to throw me off of it. Usually, I feel like I've been in a bad fight the morning after spending a day playing at the lake. This morning, I felt pretty good. My muscle strain is getting better so I pushed it a little harder this morning.

    SCY

    550 Warm up

    4 x 500 - 7:30
    100 Easy
    I swam the first one a bit too fast as I kept trying to chase Charlie down. I had Dave lead the final 4 so I wouldn't be tempted to do anything that would hurt me worse. I think we did these on 6:15 to 6:30. I had minor soreness but I can breathe to my right without severe pain now.

    4 x 300 Kick w/ zoomers - 4:30
    100 Easy

    4 x 100 - 1:45
    * Odds Free (1:14s)
    * Evens Br (1:23s)
    Pushed a little harder but not too much.

    800 Free - 10:45
    I was shooting for a smooth 1:20 pace and ended up a few seconds off of that. Felt good and the muscle was holding together well.

    200 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  3. 07.28.12 - Saturday workout

    by , July 28th, 2012 at 10:57 AM (Pete's swim blog)
    Swam at HSA w/ Bob, Bob, Dave, Mary and a couple others. It was set up long course today so that some triathletes could practice for a sprint triathlon coming up. That was good for my chest injury since there were fewer walls. I tested the injury a little more today. Freestyle isn't too bad if I breathe to the left. Other strokes are manageable so long as I don't push too hard. All the fin kicking has torn up my feet. Looking into neoprene socks for my fins.

    LCM

    800 Warm up - half kick w/ fins, half without

    All kick for this set was with zoomers
    100 Kick easy
    100 Kick fr
    100 Kick easy
    200 IM Kick (I did fly, back, fly on back, free)
    100 Kick easy
    300 Kick fr
    100 Kick easy
    400 Kick IM Order down, free back

    4 Times through:
    * 50 Kick fly w/ zoomers
    * 100 kick back/fly on back w/ zoomers
    * 200 Kick Free w/zoomers

    2 Times through:
    * 200 Br kick (no fins!)
    * 100 Free
    * 50 Free
    * 200 IM - easy!
    * 100 Free
    * 50 Free

    (5000m Total)
    Categories
    Swim Workouts
  4. 07.27.12 - Friday workout

    by , July 27th, 2012 at 09:37 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Glenda and Cameron. Glenda is visiting from Florida and brought a workout for us. Good thing since our other workouts have vanished from the bin and nobody seemed to be in the mood to make a workout up. I'm still in kick mode only and was very grateful that Dave let me borrow some zoomers that weren't held together with duct tape. I did test my chest strain a little with some easy 50s. It's not ready yet.

    SCY

    450 Warm up

    4 x 100 kick w/zoomers - 1:45 descend
    4 x 100 IM kick - 2:00 (no fins)
    6 x 50 Kick w/zoomers - 1:00 (#1, #6 Easy, #2-#5 IM order hard)
    4 x 25 SDK w/zoomers- :45 made no breath on #1. 1 breath for the rest.
    100 Easy

    8 x 200 Kick w/zoomers - 3:15

    4 x 50 Easy - IM Order

    50 Easy - Kickboard return

    (3600 Total)
    Categories
    Swim Workouts
  5. 07.26.12 - Thursday workout

    by , July 26th, 2012 at 10:19 AM (Pete's swim blog)
    Swam w/ Roger and Dave. Strained muscle in my chest still hurts pretty bad. <Warning - graphic details> Last night, I sneezed and something went "pop" from that general area. Ick! </Warning> Not sure how long the fin kicking is going to last. My fins are held together with duct tape. It's not a big deal when kicking a couple hundred yards a couple times a week. But 3000 yards of duct tape rubbing on toes tends to remove quite a bit of skin. I'm going to look on the bright side of this and see it as a reason to get some new breaststroke fins.

    SCY

    400 Kick warmup

    1000 Kick w/ fins. Open turn every 100 to check interval. If ahead of 1:30 pace, use a slower kick. If behind, add in some faster kick.

    10:00 - Stop/breathe on walls as long as you want, one breath per 25 while swimming. Push for as much distance as possible. I did 150 yards of sdk like this but quick deep breaths are painful (kind of like the sneezing incident above). Finished 200 yards with fins and then kicked another 300 yards w/o fins.

    20 x 50 Kick - 1:00 (no fins)
    Tried to minimize my use of breaststroke to keep up with the interval.

    8:00 - same as the 10:00 exercise with fly. I did 4 x 25 sdk on my back on :40. Made it all the way on the first and ended up at the flags on the rest. After that, I kicked another 400 yards w/ fins on a :25 interval per 25 yards.

    50 Cool down

    (3450 Total)
    Categories
    Swim Workouts
  6. 07.25.12 - Wednesday workout

    by , July 25th, 2012 at 09:50 AM (Pete's swim blog)
    Swam /w Ray, Charlie and Dave. What was a minor irritation yesterday is now a full blown injury. I think I've sprained my left pectoral muscle. After 50 yards of warm up, I knew I was just making things worse so I put on fins and did my best to keep up.

    SCY

    500 Warm up

    3 x 500 kick w/ fins - 7:30
    200 Easy
    This was mostly learning how to use a board, streamline and turn with the least amount of pain. Deep breaths are enough to induce pain so I had to limit sdks. That kind of stinks because it is something I could use some work on. I ended up alternating between fly kick, flutter kick, fly kick on back and back kick. With the fins, I was able to make the intervals ok.

    5 x 300 Kick w/ fins - 4:30
    200 Easy
    By this time, I was more comfortable with turns. Limited this set to flutter kick and back kick since the fly was producing some discomfort.

    6 x 150 Kick w/ fins - 2:30
    Alternated in some fly kick and did the last 150 Br.

    No cool down - time ran out

    (4800 Total)
    Categories
    Swim Workouts
  7. 07.24.12 - Tuesday workout

    by , July 24th, 2012 at 09:57 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Ray's wife, Charlie, Cameron and Kieth. Sam was tapering. I've sprained something in my chest that got progressively worse through the practice. Mostly hurt on backstroke. By the time we got to 50s, I put fins on and just kicked for a little bit. That helped some.

    SCY

    600 Warm up

    8 x 125 IM - 2:00
    100 Easy

    8 x 100 - 1:45 2 x (Kick, IM, Free, Pull Hard)
    100 Easy

    8 x 75 Sliding IM - 1:15
    100 Easy

    8 x 50 Kick w/ fins - 1:00 Down underwater, back easy
    100 Easy
    I alternated sdk on my belly and back. I can make it easily on my belly without a breath. I struggle to get past the flags on my back. Not sure if it is a comfort issue or something wrong with my technique.

    8 x 25 No breath - :45 Alternated fly/free

    200 Cool down

    (4200 Total)
    Categories
    Swim Workouts
  8. 07/23/12 - Monday workout

    by , July 23rd, 2012 at 11:05 AM (Pete's swim blog)
    Played soccer last night. Along with our regulars, 5 youth coaches from England played with us. I think we ended up playing 7 v 7 with a couple subs. They were all 18-25 and in significantly better shape than the rest of us. Things moved so fast, I had a lot of trouble keeping up. Defensively, I was burned regularly. I seemed to play better at forward where my speed made up for my lack of skill.

    Practice this morning was pretty much the same thing. Phil brought his friend Cameron who was somewhere in the middle of the pack of the 200 Br swimmers at the Olympic trials. With Sam and Charlie, we had a good mix of college swimmers in our workout. I had no chance of keeping up but it was fun having them there.

    SCY

    600 Warm up

    5 x 200 - 3:00 (Odds IM)
    100 Easy

    4 x 125 - 1:45
    1:00 Break
    4 x 75 Sliding IM - 1:15
    200 Easy

    4 x 125 IM - 2:00
    1:00 Break
    4 x 75 - 1:00
    200 Easy

    4 x 125 Kick - 2:15
    1:00 Break
    4 x 75 Pull - 1:30 (sprint - :45, :45, :42)

    100 Cool down

    (4600 Total)
    Categories
    Uncategorized
  9. 07.21.12 - Saturday workout

    by , July 21st, 2012 at 01:50 PM (Pete's swim blog)
    Between morning thunderstorms and donating platelets, I had to take Friday off from swimming. I don't like days off much and this morning was looking pretty bad as well. At about 3:00 AM, thunderstorms were so heavy, the sky was almost constantly lit by lightning. At 4:20, I woke my son up to take him to his grandparents house before I went to the pool. Still a good bit of lightning. When we left at 4:40, it was starting to break up a little and there was hope for a 5:30 practice. By the time I dropped him off and got to the Nat at 5:15, it was still raining but no more lightning. Practice was very light. I swam with Sally and Bob. There were a couple beginners and triathletes doing their own thing but it was surprisingly smaller than the weekday Dublin workout we have been having.

    SCY (Long course is done around here )

    500 Warm up

    200 Kick
    200 Pull
    200 IM Down drill, back stroke

    4 x 100 Odds IM drill, Evens IM (1:18 ish)
    4 x 200 Free - 3:15 (Descended 2:25, 2:24, 2:20, 2:19)
    4 x 100 IM Order, Drill down, stroke back

    4 x 100 Kick
    4 x 200 IM - 3:30 (Descended 2:55, 2:45, 2:43, 2:38)
    4 x 100 Pull - 1:30 (Descended 1:10, 1:08, 1:06, 1:02)

    4 times through:
    * 50 Stroke - 1:00 (IM Order by iteration)
    * 75 Free - 1:00

    Before I could cool down a rumble of thunder abruptly ended practice. Got a decent workout between storms.

    (4800 Total)
    Categories
    Swim Workouts
  10. 07.19.12 - Thursday workout

    by , July 19th, 2012 at 09:45 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Sam, Charlie, Ben and Phil. Kind of a speed day today. Long rests and try to keep up w/ the college kids.

    SCY

    500 Warm up

    8 x 125 - 2:00 (Odds IM, Evens Free)
    100 Easy

    8 x 100 - 1:45 (Kick/IM/Free/Pull x 2)
    100 Easy

    8 x 75 - 1:15 (Sliding IMs)
    100 Easy

    8 x 50 - 1:00 (2 Kick/2 Pull)
    100 Easy

    8 x 25 - :45 (Breath Control - I did 2 x fly no breath, 2 x underwater br, 2 x free no breath, 2 x back no breath)
    Didn't make the back no breath but did the others.

    200 Timed pull - 2:03 I'm pulling at my meet times at the end of practice. Good sign for the next meet in February. I'm hoping I can finally break the 2:00 barrier in a meet next year.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  11. 07.18.12 - Wednesday workout

    by , July 18th, 2012 at 09:42 AM (Pete's swim blog)
    Thunderstorms threatened to postpone practice but they moved southeast soon enough to allow the pool to open. Swam with Dave, Dave, Roger, Sam, Charlie, Ray and a couple others.

    SCY

    400 Warm up

    4 x 125 - 1:45 (all free, held 1:30)
    4 x 125 - 2:00 (converted free to IM)
    200 Easy

    5 x 200 - 3:00 evens Free, odds IM
    200 Easy

    8 x 150 - 2:30 (I did 50 Pull/50 Kick/50 stroke)

    14 x 25 - :40 various breath control swims

    50 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  12. 07.17.12 - Tuesday workout #20

    by , July 17th, 2012 at 09:53 AM (Pete's swim blog)
    Swam /w Dave, Dave, Cameron, Charlie, Sam and a couple others. We are getting a good mix of college kids working out with us in the mornings.

    SCY

    400 Warm up

    5 x 300 - 4:30 Descend (3:55, 3:48, 3:45, 3:35, 3:32)
    100 Easy

    6 Times through:
    * 50 Free - :50
    * 25 Fly - :20 (no breath)
    * 50 Free - :50
    50 Easy

    3 Times through:
    * 25 K Free/25 Free - 1:00
    * 25 Free - :20 (no breath)
    * 25 K Free/25 Free - 1:00
    * 25 Free/25 K Fly - 1:00
    * 25 Fly - :20 (no breath)
    * 25 Free/25 K Fly - 1:00
    50 Easy

    400 Timed pull (4:20)
    Dave and I had an all-out race on this one. He got his normal 1-2 body length lead on the first 100. I pulled back even at 200. From there, it was a battle of wills. I'd get a lead and then Dave would catch up and surge ahead. Then, I'd come back. At 25 to go, I thought I had enough lead on Dave to beat him and then I botched my flip turn. I dumped everything I had left into the last 25 and managed to pull even but I think Dave out-touched me. I'm pretty sure 4:20 is the fastest I've ever gone in a 400.

    200 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  13. 07.16.12 - Monday workout

    by , July 16th, 2012 at 10:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray and Sam. I'm back at a reasonable altitude with breathable air again. It makes a huge difference. Not sure how long this will last but I'm enjoying it while I can .

    SCY

    450 Warm up

    2 x 500 Free - 7:30
    200 Easy
    I drafted Sam (college swimmer) on these. We made 5:52 on the first and about 6:00 on the second. We miscounted and did an extra 50 so it was hard to tell.

    3 x 500 - 4:30 (Odds IM, evens free)
    200 Easy
    I did about 4:15 on the IMs and 3:40 on the free. Sam blew me away on the IM so I wasn't able to draft any. Stayed close to him on the free.

    5 x 100 - 1:45 (Odds Free, evens IM)
    100 Easy
    Went 1:08, 1:08, 1:05 on the free and 1:15, 1:18 on the IM.

    Dave and I did part of a set I brought back from Colorado:

    4 Times through:
    * 50 Easy - :50
    * 40 Hard - :50 (flip at flags)
    * 25 Sprint - :30

    50 Cool down

    (4460 Total)
    Categories
    Swim Workouts
  14. 07.13.12 - Friday workout; farewell to Colorado

    by , July 13th, 2012 at 11:08 AM (Pete's swim blog)
    This is my last day of vacation/altitude training. Colorado Springs is a beautiful city and we haven't been short of things to do here. Can't wait to come back one day. CSST Masters has been really welcoming and taken care of my swimming addiction while I've been visiting. Many thanks to them for all they have done for me!

    SCY

    750 Warm up

    8 x 75 - 1:15 (25 non-free, 50 choice)

    4 Times through:
    * 2 x 75 Free - 1:10 Easy
    * 65 Free - 1:10 Hard (Flip turn at flags)
    * 25 Sprint - :30
    4 Times through:
    * 2 x 50 Free - :50 Easy
    * 40 Free - :50 Hard (Flip turn at flags)
    * 25 Sprint - :30
    150 Easy
    Flipping at the flags took some getting used to. The flip isn't so bad but accelerating from a dead stop to hard speed hurts a lot. Plus you have to figure out how to get out of the way of the person behind you. Manged somehow. Fly/free sprints were :14-:15, br sprints were :17-:18.

    4 x 100 Kick
    6 x 150 Pull - 2:00 (did 1:45s)

    150 Cool down

    (4570 Total)
    Categories
    Swim Workouts
  15. 07.12.12 - Thursday workout

    by , July 12th, 2012 at 12:07 PM (Pete's swim blog)
    Swam solo at community center. Pool temp 86. Should be my last day in this pool. Conditions aren't ideal but I've been grateful to have it available.

    SCY

    400 Warm up

    400 Easy fly
    10 x 100 free - 1:20
    400 Easy Back
    10 x 100 Pull - 1:15
    400 Easy Breast
    10 x 100 Kick - 1:40 (used fins)

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  16. 07.11.12 - Wednesday workout

    by , July 11th, 2012 at 11:58 AM (Pete's swim blog)
    Swam w/ CSST Masters. Decided to push a little harder since I'm not suffering from that altitude very much anymore. Led the 1:20 pace lane.

    SCY

    600 Swim/200 Kick/200 Pull Warm up

    8 x 75 - 1:10

    500 Free - 6:40 (Chased the 1:15 lane leader and came in at 5:58 - slowed down a good bit after that)
    2 x 300 Free - 4:00
    2 x 150 Free - 2:00
    400 Free - 5:20
    2 x 200 Free - 2:40
    2 x 100 Free - 1:20
    100 Easy

    6 x 75 Kick

    200 Pull - 2:40 (2:20)
    3 x 100 Pull - 1:20 (1:08, 1:07, 1:03)

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  17. 07.10.12 - Tuesday workout

    by , July 10th, 2012 at 01:36 PM (Pete's swim blog)
    Swam solo at the community center outside Colorado Springs. Felt pretty good today as my endurance is returning.

    SCY

    400 Warm up

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

    5 x 200 Kick w/ fins - 3:30
    100 Easy

    4 x 100 Pull - 1:25
    3 x 100 Pull - 1:20
    2 x 100 Pull - 1:15
    1 x 100 Pull - 1:10
    100 Easy
    Held 1:08 - 1:10 on all of these

    4 Times through:
    5 x 50 - 1:00 (Fly, Back, Breast, Free, Kick)

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  18. 07.09.12 - Monday workout

    by , July 9th, 2012 at 01:44 PM (Pete's swim blog)
    Swam w/CSST Masters. I'm finally getting past the altitude and feeling much better in the pool.

    SCY

    800 Warm up

    10 x 50 - :50 (3 SDKs on each wall)

    100 - 1:20, 150 - 2:00, 2 x 200 - 2:40, 150 - 2:00, 100 - 1:20
    100 - 1:20, 150 - 2:00, 200 - 2:40, 150 - 2:00, 100 - 1:20
    100 - 1:20, 2 x 150 - 2:00, 100 - 1:20
    150 Easy
    No fade on the 1:20 pace today. Held 1:12-1:14 pace but I also had a nice draft today.

    400 Kick

    5 x 150 Pull - 2:00
    Gave the lane leader :10 lead to reduce the draft. Felt great on these and descended down to 1:42 on the last one.

    4 x 25 - :30, #2, #4 sprint (:14 each time)

    150 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  19. 07.07.12 - Saturday workout

    by , July 7th, 2012 at 02:04 PM (Pete's swim blog)
    Swam with Bo at CSST master's. The fast lane bailed early for breakfast so Bo moved over and we each had our own lane. Feeling much stronger today.

    Warm up
    400 swim/ 200 kick/ 400 pull

    12 x 50 - :50 (25 stroke /25 free)
    3 times through:
    * 7 x 100 (1:25 round 1, 1:20 round 2 & 3)
    * 1:00 rest
    150 easy
    made 1:15s on round 2, 1:17s on round 3 - altitude getting to me

    2 times through :
    * 100 kick
    * 75 kick
    * 50 kick
    * 25 kick

    7 x 100 pull - 1:20
    Did surprisingly well on this set. Yesterday I faded on the pull. Finished strong today with a 1:07.

    200 cool down

    (5400 total)
    Categories
    Swim Workouts
  20. 07.05.12/07.06.12 workouts

    by , July 6th, 2012 at 01:34 PM (Pete's swim blog)
    Swam at the community rec center last night and then made the CSST masters workout this morning. What a difference a good pool makes! Helped that I dropped 1000 feet of altitude. But the cooler waters and people to swim with have been sorely missed.

    Thursday - SCY
    400 warm up
    5 x 200 kick - 3:45
    100 easy
    10 x 100 pull - 1:20
    100 easy
    5 times through:
    * 4 x 50 I'm order
    100 easy
    3 times through :
    * 100 kick - 1:40
    * 100 pull - 1:40
    200 cool down

    (4500 total)

    Friday SCY

    150 warm up (got in late)

    8 x 75 - 1:10? 25 stroke, 50 choice
    150 easy
    4 times through :
    * 100 easy - 1:30
    * 4 x 50 - 1:00 odds easy, evens hard
    5 times through :
    * 50 easy - 1:00
    * 4 x 25 hard - :30
    200 kick
    3 x 100 kick
    4 x 200 pull - 2:40 (I did 150s - altitude finally got me)
    150 cool down

    (4100 total)
    Categories
    Swim Workouts
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