Pete's swim blog

Swam w/ Dave, Dave, Mary and Sally.

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500 Warm up

200 Kick
4 x 100 IM - Odds Drill, Evens Swim
4 x 50 Kick

4 x 50 Kick
200 Fly down/free back - 3:15
200 Free - 3:00
200 Back down/free back - 3:15
200 Free - 3:00
200 Breast down/free back - 3:15
4 x 50 Kick

25 Fly - :30
50 Bk/Br - 1:00
100 Free - 1:30
2 x 25 Fly - :30
50 Bk/Br - 1:00
2 x 100 Free - 1:30
3 x 25 Fly - :30
50 Bk/Br - 1:00
3 x 100 Free - 1:30
4 x 25 Fly - :30
50 Bk/Br - 1:00
4 x 100 Free - 1:30

200 Cool down

(4350 total)

Swam w/ Ray, Dave, Dave, Leah, Keith and Wendy. It was Ray's 50th birthday so we had a special workout for him.

600 Warm up

50 x 50 - :50 Broken into 2 x 25 x 50 with a 100 Easy in between them
I did:
* 8 rounds of IM Order + 50 Kick
* 2 x 50 Fly, 2 x 50 back, 2 x 50 breast, 2 x 50 free, 2 x 50 kick
100 Easy
Dave did 42 (?) of these fly.

1000 Swim /w accessories - didn't even time this. I just swapped out paddles, fins, kick boards and whatever else was laying around on the pool deck every 100 yards.

6 x 100 - 1:30 Descend (1:20, 1:18, 1:14, 1:12, 1:10, 1:08) Really burned out on the last 50 of the last 100.

200 Easy

(5100 Total)

Swam w/ John, Roger, Dave and Meredith. Wore my Yingfa jammer for the weekly challenge set. Down to :19 seconds of rest. Still tired from the last couple days but had enough in the tank to make the challenge.

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600 Warm up

6 x 50 - :50
1:00 Rest
200 broken free by 50s, :19 rest between 50s. Made :30, :30, :30, :29. Better split this time but a little slower.
50 Easy

8 x 200 - 3:00
1-3 Convert 25 fly/75 free -> IM
4- 200 fly (had to sneak 25 free into this one)
5-8 Convert IM -> free
50 Easy

3 x 200 Pull/200 Kick - 6:00
100 Easy

12 x 25 - :40 Hard IM Order down/no breath back

12 x 50 - 1:00
1-4 IM Order/Kick
5-8 IM Order
9-12 Free descend (:35, :33, :30, :28)

200 Cool down

(5200 total)

Swam /w John, Ray, Dave, Dave, Leah and Wendy(?). Felt pretty awful today. I guess I pushed a little too hard yesterday and paid the price. Still, there were some bright spots.

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600 Warm up

4 x 125 Free - 1:45 (made 1:35s)
100 Easy

3 x 300 Free - 4:30
100 Easy
This where things fell apart. Make 3:45 on the first and 3:35 on the second. Dave led out #3 very fast on a quest for 3:15 or something like that and I foolishly followed. After about 100 yards, I felt like I did yesterday after the 400 IM. After that, it just wasn't pretty.

4 x 125 IM - 2:00 (made 1:45-1:50)
100 Easy

8 x 75 - 1:15
* 1-4 Convert fly to back
* 5-8 Convert free to kick
100 Easy

10 x 50 - 1:00 Underwater down w/ fins, sprint back
I really need to do more stuff like this. Made a full 25 yards on the first couple. After that, I was able to make the 15m mark or better. Did 5 on my back, 5 on front. Sprints were a little off the sprint pace but fast.

200 cool down

(4200 Total)

Swam w/ Ray, Dave, Dave, Roger, Keith, Aundrey and Meredith. Aundrey and Meredith are high school swimmers getting an occasional double with the masters. Dave C's father passed away yesterday. The team's thoughts and prayers were with him today as he travels back home.

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600 Warm up

12 x 100
* Odds 25 Stroke/75 Free - 1:20
* Evens kick - 1:40
50 Easy - 2:00
200 Timed kick (br - 3:02 one of my best drag suit times)
50 Easy

100 IM - 1:30 (1:25)
200 IM - 3:00 (2:50)
300 IM - 4:30 (4:20)
400 IM - 6:00 (5:50)
100 Easy
Ouch!

2 x 25 - :40 Choice breath control
3 Times through:
* 50 Breast - 1:00 (try to make :40)
* 2 x 25 - :40 Choice breath control
* 100 Breast - 1:00 (try to make 1:20)
* 2 x 25 - :40 Choice breath control
I was making :39 to :43 on the 50s and 1:18-1:23 on the 100s. Legs were cramping badly and the breath control wasn't helping my pull-outs.

Quick birthday celebration for Aundrey

12 x 50 - 1:00 3 x (2 x kick/2 x pull)
Last pull was a very controlled :28. Need to do that more.

400 pull smooth (4:50)

200 Cool down

(5200 total)

Swam w/ Dave, Dave, Ray and Leah. Took it easy on the soccer yesterday. It was 6 v 6 which means less running. We had a sub so I took advantage of that frequently. Probably ended up with 45-60 minutes on the field. I was sore today but not nearly as bad as I usually am on Mondays.

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600 Warm up

5 x 200 - 3:00 Odds IM, evens pull
100 Easy
On the first pull, my left goggle flipped backwards pressing into my eye socket. Even if I stopped, I would have had to take off the paddles, flip the goggles, clear them out, put paddles back on and then resume swimming. I chose to just suck it up and deal with it. Wish I hadn't.

5 x 150 - 2:30 50 Kick sandwiched inside a 100 IM. Tried to descend... did the last one on about 2:02.
100 Easy

5 x 100 - 1:45 Stroke, IM Order + 100 Kick for the last one.
100 Easy

4 x 75 Pull - 1:00 (made :50s)
1 x 100 Pull - 1:00 (made 1:02)
100 Easy

400 IM Drill

10 x 25 - :40
* Odds underwater (2 x sdk on back w/ fins, 2 x sdk on belly with fins, 1 x br pullouts)
* Evens hard
100 Easy

10 x 100 - 1:30
* 1-5 Descend (1:20, 1:15, 1:12, 1:10, 1:05)
* 6-10 Ascend (1:05, 1:10, 1:15, 1:15, 1:15)

250 Cool down

(5550 Total)

Swam w/ Dave, Dave, Mary and Bob. Got up at 4:00 AM to make it to the 5:00 AM workout at HSA. They moved the time up due to a meet. Long workout today.

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500 Warm up
8 x 50 IM Order - 1:00 Drill down/Swim back

4 x 100 Kick - 2:10
3 x 200 Free down/Stroke back - 3:00
8 x 50 Kick - 1:00
3 x 200 Free - 2:45 (Made 2:30s)
4 x 25 Kick - :30

400 Pull (4:40)
3 x 150 Free Down/Stroke back - 2:30
4 x 100 Pull - 1:30 (1:05, 1:05, 1:02, 1:00)
4 Times through:
* 75 IM - 1:20
* 100 Free - 1:30

200 Kick w/ Fins
3 x 100 Free down/Stroke back - 1:40
200 Pull - 3:00
4 x 100 - 1:30 Negative split (1:15, 1:15, 1:15, 1:10)

200 Cool down

(6250 Total)

Swam w/ Dave, Dave, Dave, Leah and Ray. Just got back from donating platelets so here's my fuzzy recollection of what we did today.

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600 Warm up

5 x 300 - 4:30 (Odds IM, Evens Free)
100 Easy

8 x 150 - 2:30 (50 Kick sandwiched inside a 100 IM)
100 Easy

8 x 75 - 1:15
* 1-4 Convert fly to back
* 5-8 Convert back to breast

8 x 50 Pull - :50 2 Easy/2 Hard
Made :27-:28 on the hard

200 Cool down

(4700 Total)

Swam w/ Dave, Dave and Roger. New challenge set today. Here's the plan for the next 10 weeks:
* take your goal time in any 200 event and divide it by 4 - This is your target time for a 4 x 50 set
* Swim 6 x 50 descending on a comfortable pace to get up to speed
* Rest 1-2 minutes
* Swim 4 x 50 on your target time + 20 seconds making sure you make your target time on each 50.
* Each week for 10 weeks, drop your interval by 1 second and keep making the target time.
* Week 11 is a timed broken 200 on 50s taking 10 seconds in between each 50.
My best 200 free is a 2:04. I want to break 2:00 so, my target time is :30. This week, my interval was :50, next week, :49... after that :48, :47.... down to :41.

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600 Warm up

Challenge set
6 x 50 - :45
2:00 Rest
4 x 50 - :50, make :30 on each one (:31, :27, :29, :28)
Already missed it on the first one . Made up for it on the others. Surprised at how exhausted I was after this set and I'm not sure how I'm going to do when the rest starts decreasing.
100 Easy

8 times through:
* 100 Kick - 1:30 (Br - 1:23 to 1:27)
* 50 Easy fly - 1:00
100 Easy

4 x 25 Fly - :40 no breath

5 x 200 Pull - 2:45 (2:18, 2:17, 2:12, 2:10, 2:05)

8 x 50 - :50
* Odds IM Order kick/IM Order
* Evens IM Order
8 x 50 - :50
* Odds Br/Bk kick
* Evens IM Order kick/IM Order

200 IM - 3:00
200 Free - 3:30
200 IM - 3:00 (Beat time from first 200 IM)
Went 2:42 on first IM and 2:32 on the second.

200 Cool down

(5200 Total)

Swam w/ Ray, Leah and Dave. I'm still feeling worn down. Picked it up a little at the end but mostly struggled today.

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600 Warm up

4 x 125 - 1:45 (made 1:30s)
100 Easy
4 x 150 - 2:30 (IM Order/Kick/Pull)
100 Easy
4 x 75 - 1:15 Convert back to fly
100 Easy

10 x 50 Kick

4 x 125 IM - 2:00
100 Easy
4 x 150 - 2:30 (IM Order/Kick/Pull)
100 Easy
4 x 75 Pull - 1:00 Descend (50, 48, 48, 45)
100 Cool down

(4500 total)

Swam w/ Roger, Dave, Dave, Kyle, Ray and Keith. Did some distance today. Found some speed here and there but I'm still a little beat up.

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600 Warm up

1000 Free (12:35) - Open turns on 200s
2:35, 2:35, 2:32, 2:28, 2:25
100 Easy
Targeting a 1:15 pace. Went out a little slow. Could have split it better and made it.

2 x 500 Free - 7:30 (6:05, 6:10)
100 Easy
Really kind of disappointed in these. I don't mind the time so much as how badly I faded at the end of them.

5 x 200 IM - 3:00
100 Easy
Held 2:55s. Not too bad. Lots of IM for me with a drag suit. Fly was beginning to hurt at the end but I hung on and made the last one on 2:52.

20 x 25 - :40 (2 no breath/2 hard kick)
The kick really sucked up all my oxygen for the no breathers. I struggled a lot on this set and barely made some of these.

5 x 100 - 1:30, Descend (1:20, 1:18, 1:12, 1:10, 1:05)
100 Easy

200 Cool down

(5200 total)

Swam w/ Ray, Dave, Dave, Dave, John and Keith. Played soccer yesterday after a couple weeks off. It was short sided 4 v 4 and the field was a little big for the number of players. Humidity was stifling with little to no breeze. Almost immediately, I was out of breath and wondering how I was going to make it 90 minutes. After about 20-30 minutes, it got better but I was unable to recover in 10-15 seconds like I'm used to. Took more like 2-3 minutes and I was often taking turns on defense to get a breather. With 10-15 minutes to go, my legs were seizing up and I was reduced to a slow trot. Fortunately, everyone else seemed to be having the same problem. Got home, took a shower and crashed pretty hard for a couple hours. Woke up feeling a lot of back and leg pain. Took some ibuprofen and went back to sleep. This morning, things weren't much better but I pried myself out of bed and headed to the pool. Warm-up was miserable. Eventually, the adrenaline started to flow and things weren't so bad. Made another 5k or so.

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400 warm up

6 x 100 - 1:30 descended 1:15 down to 1:05
100 Easy

4 x 400 - 6:00
#1 - 50 Hard/150 Easy/50 Hard/150 Easy
#2 - 100 Hard/100 Easy/100 Hard/100 Easy
#3 - 150 Hard/50 Easy/150 Hard/50 Easy
#4 - 200 Hard/200 Easy
100 Easy
Didn't seem to matter how much hard/easy we did, I came in about 4:55 to 5:00 on all of them. I was in a lot of trouble on #4 though. The hard 200 was only a 2:25 and I took it pretty easy for the remainder of the 400.

6 x 100 IM - 1:45
100 Easy
Pushed hard on these. Made 1:20s and 1:15 on the last one. Good drag suit times for me.

10 x 50 - :50 (IM Order + 50 Kick) x 2
100 Easy

16 x 25 - :40 IM Order Hard down, No breath back
16 x 25 - :40 Sprint kick, IM Order

100 Cool down

(5000 Total)

Swam w/ Dave, Dave, Dave, Bob, Bob, Sally and Joe. Had to squeeze a workout in before soccer games started at 8:00 this morning. I was pretty slow today. Very tired from the week.

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400 Warm up

4 x 25 - :30 IM Order
4 x 50 - :55 IM Order down/Free back
4 x 75 IM - 1:15
4 x 100 Free - 1:30

200 Kick
4 x 200 - Odds IM on 3:15, Evens Free on 3:00
4 x 50 Kick

400 Pull
8 x 100 - 2 IM, 2 Free; IMs on 1:45, Free on 1:30
4 x 100 Pull

200 Cool down

(4400 Total)

Swam w/ Dave, Dave, Dave, John, Ray and Keith. I was going to take it a little easier today but it never seems to work out like that. It has been a pretty big week for yardage. This is 5 days straight of 5300+ yards.

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600 Warm up

5 x 300 - 4:30 Odds IM (4:!5-4:20), Evens Pull (3:30)
100 Easy

5 x 150 - 2:30 (Stroke/Kick/Pull)
100 Easy

5 x 100 - 1:30 Convert free to fly
100 Easy
I thought I was doing really well to make the interval and finish on a 1:25. Dave M one-upped us all by doing these all fly and making 1:20s.

5 x 50 Kick - 1:00
100 Easy

16 x 25 - :40 Down Hard stroke, back no breath
We've been doing this set a lot and I really like what it has done for my stroke. No breathers really force me to focus on efficiency. Good streamlining, long stretched out strokes and good body position can make or break that 25. If I don't get it right, I'm gasping for breath. If I do, it isn't so bad.

7 x 100 - 1:30 Descend (1:20, 1:18, 1:15, 1:12, 1:10, 1:08, 1:05)
I'm a little surprised I got down to 1:05 especially with the drag suit on this late into practice.

200 Cool down

(5300 Total)

Swam w/ Dave, Dave, Ray, Kyle and Danny. Sad day yesterday. My 8 yr old greyhound had to be put down due to quickly spreading bone cancer in his shoulder. 6 years ago, the greyhound rescue people brought Comet over with 3 other dogs for adoption. The other 3 explored the house anxiously. Comet jumped up on the couch, laid down and fell asleep. He really picked us more than we picked him. He was a very gentle dog. He tolerated 3 toddlers in the house and never did more than an annoyed whine to let us know he'd had enough. He never chased after cats, rabbits or other small animals as we were warned he might do. When he was younger, he would do solo runs around the back yard. After about 5 laps he was ready for a nap. He loved racing at the dog park. Once a pack of dogs started running somewhere, he would be clear out in front after about 4 steps... and then have to slow down because he didn't know where they were actually going. Comet was an awesome dog and will be sorely missed.

With the dog situation and a cold coming on, I wasn't exactly 100% into swimming today. It took a little time to get things off my mind and focus on swimming. The challenge set today was great for that. This was our last day: 10 x 100 IM on 1:25.

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600 Warm up

Challenge set
6 x 50 - :50 IM Order/Free
2:00 Rest
10 x 100 IM - 1:25
100 Easy
Really stretched out the first one and took it as easy as possible. Came in at 1:20... faster than I thought. Second one had a little more effort - 1:22. Might be a problem. I didn't panic, just kept the pace and was prepared for touch and go for #4. Ended up back at 1:20 again. The whole set seemed to got like that. I'd come in at 1:22 and then back down to 1:20 and back up to 1:22 again. Had plenty left in the tank to finish on 1:15. Set complete! Now off to the next challenge.

10 x 150 - 2:30 (Stroke/Kick/Stroke)
* 1-4 IM Order/Br Kick/IM Order
* 5-7 IM Order/IM Order Kick/Pull
* 8-10 IM Order/(Bk, Br, Fly) Kick/IM Order

16 x 25 - :40
* down IM Order hard
* back no breath (3 x free, 3 x fly, 2 x br pullouts)

5 x 200 - 3:00 Convert Free to Stroke
I converted free to back. Made 2:48 on the last one which I think is a personal best for backstroke. We don't do a lot of backstroke sets so I'm not completely sure. Dave converted to fly. Made me look bad .

8 x 25 Kick - :40 IM Order, sprint

200 Cool down

(5300 Total)

Swam w/ Dave, Dave, Dave, John, and Ray. Long workout again with Dave and I hanging around for a few hundred extra yards. I'm slowly getting used to the 5k workload.

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600 Warm up

2 Times through:
* 5 x 150 - 2:30 (Stroke/Kick/Pull)
* 100 Easy

5 x 100 - 1:45 convert fly to kick
100 Easy
5 x 100 - 1:45 convert kick to back
100 Easy

10 x 50 - 1:00
* 1-5 Kick
* 6, 7 Free
* 8-10 Pull descend, went :26 on last one
100 Easy

10 x 50 - 1:00 (IM Order)

400 IM Moderate pace (5:57)

10 x 25 - :40 Down Hard IM Order, Back no breath (2 x free, 2 x fly, 1 x br pullouts)

100 Cool down

(5350 Total)

Swam with Dave, Dave, Keith, Ray and John. Scrimmaged with my U16 soccer team last night. One of my bigger players collided with me. Both of us were going for the ball and neither saw the other one. His shoulder hit square into my chest and I narrowly avoided splitting my lip on his head. My biggest concern was whether or not I had hurt him. Once I realized he was ok, I started thinking I might not be doing so well. Fortunately, I just had the breath knocked out of me and after a couple minutes I shook it off. So, I showed up at practice a little sore this morning and didn't expect to do a whole lot. Turned out to be a pretty good day.

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600 Warm up

4 x 125 - 1:45 (Made 1:30s)
100 Easy

500 Free - 7:30 Dave pushed me pretty hard on this one. Made 6:05 which was a good bit faster than I though I was going.
2 x 300 Free - 4:30 (3:35, 3:31) Again, Dave was pushing me pretty hard and I was surprised to be closing on the 1:10 pace with a drag suit on.
100 Easy

3 x 100 Stroke - 1:45 IM Order, backed off the pace and recovered.
100 Easy

Did another round of the above but I pulled out the paddles...
500 Pull - 7:30 (5:35) Apparently, I was good and warmed up at this point and ready to knock out 100s on a 1:07 pace. First time I've been under 6:00 on a 500 in a while.
2 x 300 Pull - 4:30 (3:25, 3:17)
100 Easy

3 x 100 Stroke - 1:45 IM Order

250 Kick

16 x 25 - :40 Down Fast IM Order, back free or fly no breath

400 IM Easy - Cool down

(5350 Total)

Swam w/ Ray, Dave, Dave, John, Kyle, Leah and someone new (didn't really meet her). Didn't play any soccer this weekend. I miss it but I don't miss the stiffness and soreness on Monday mornings. Felt pretty strong today especially with a full day of rest.

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400 Warm up

8 x 200 IM - 3:00 (#4 was pull)
100 Easy
I don't think I've ever done a set with this much IM. Held 2:50s. Took a break on #4 but I didn't really need it. Should have just done them all IM.

8 x 125 Up/Down Kick - 2:00 (:05) Base stroke was pull. Started 50 Kick/75 pull and finished the set alternating between 100 Kick/25 pull and 125 kick. Kick was mostly br.
100 Easy

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

10 x 50 fly kick

16 x 25 - :40
* Down hard stroke IM Order
* Back no breath (4 free, 4 fly)

500 Cruise

50 Cool down

(5300 Total)

Swam w/ Dave, Dave, Pat, Sally and Mary at HSA. Hurting bad today. Eventually, it quit hurting... that's when I got a bit worried. Pain came back after a fast 200 pull at the end. Looking forward to a day off.

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Warm up:
300 IM Easy
200 IM Drill
300 Free

300 Kick
3 x 200 Free - 3:00 (Made 2:30s... barely)
2 x 100 Kick
6 x 100 IM - 1:45
12 x 50 - 1:00 Kick down/choice back

300 Pull
3 x 200 IM - 3:30 (#1 IM down/free back, #2 Free down, IM Back, #3 all IM)
200 Pull (2:08 - Ouch!)
6 x 100 Free - 1:20
Not sure how I made these. Before we pushed off, Mary asked, "1:20 or 1:25?" I said 1:20 was good. After 2, I was thinking 1:20 wasn't so good. But all the rests were touch and go and I didn't have time to complain.

200 Cool down

(5000 Total)

Swam w/ Kyle, Dave, Dave and Teresa. I'm pretty worn down and this was a big workout. Mostly looked for recovery where I could get it and tried to hold my stroke together.

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600 Warm up

10 x 100 - 1:30 (odds IM, evens free)
100 Easy
Held 1:20-1:25 on the IM, 1:15 on the free

5 x 200 - 3:15 Convert free to back
100 Easy
I pulled these. Made 2:40 on the 200 backstroke.

4 x 100 - 1:15, last one hard
Started about 3 seconds late and never got a rest. Left 2 seconds behind on the last one but came in 3 or 4 seconds ahead.
1:00 Rest
200 IM Kick - 5:00
400 IM (5:45)

4 Times through:
* 4 x 50 - 1:00 IM Order
* 1 x 50 Kick - 1:00 IM Order

500 Cruise (6:25 - I used a pull buoy after 150 yards but no paddles)

50 Cool down

(5350 Total)