Pete's swim blog

Swam w/ Dave. Felt pretty bad this morning. I was queasy yesterday afternoon and skipped dinner thinking I might have some sort of virus. Woke up this morning feeling fine but still not hungry. At the pool, I just didn't have any energy. Sometimes I snap out of it after the warm-up but not today. After 4000yds, I was done.

SCY

600 Warm up

3 x 75 - 1:30 (1st 25 kick fly)
8 x 50 - 1:00 IM Order, Dive from blocks
4 x 75 - 1:15 Covert Free -> back
25 Easy kick

3 x 75 - 1:30 (1st 25 kick fly)
8 x 50 - IM Order, Relay dive from blocks
4 x 75 - 1:15 Covert Free -> fly (actually felt pretty good here)
25 Easy kick

3 x 75 - 1:30 (1st 25 kick fly)
8 x 50 - 1:00 IM Order, Dive from blocks
4 x 75 - 1:15 Covert Free -> breast
100 Easy
6 x 50 - :45 Free, dive from blocks
25 Easy kick

200 Cool down

(4050 total)

Swam w/ Dave, Dave and Dave. This was a good workout for me. The descending interval let me slowly work into a faster pace. Felt pretty good aside from a couple bad turns on the walls.

SCY

600 warm up

4 x 100 - 1:30 1st 25 kick
50 Easy - 2:00
4 x 100 - 1:25 1st 25 stroke
50 Easy - 2:00
4 x 100 - 1:20 1st 25 of #2 and #4
50 Easy - 2:00
4 x 100 - 1:15 1st 25 of #4 fly
50 Easy

16 x 25 - :40 Odds no breath, evens easy

400 Timed pull - 4:18
50 Easy

100 Pull/100 Pull, no paddles/100 IM/100 kick
50 Easy

9 x 100 Up/Down Kick - 1:40 (:05) base stroke fly
100 Timed IM Kick - 1:35

12 x 50 IM Order - 1:00
Descended by round. Last round I went :31, :42, :38, :29

200 Cool down

(5500 Total)

Swam w/ Dave, Dave and Roger. Swam w/ my kids yesterday. Ended up doing more workout than I had planned because I had extra time waiting for my wife to drop one of them off. Did some drill and fin work with a couple 200 IMs and pulls thrown in. About 1200 yards total. I don't do a lot of sculling drills so I was kind of sore from that this morning. Started off ok but I was pretty worn out by the time we were done.

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 (add 25 kick each round)
1:00 Break
200 IM Kick timed - 3:19
50 Easy

3 Rounds of:
* 25 Free - :40 (no breath) <- after round 1, I had to go 1 breath
* 25 Free - :40 (1 breath)
* 50 Breast - :50
* 100 Fly - 1:30
* 200 IM up/down kick - 3:20 (:20) start w/ 150 kick
1:00 Break
200 IM Kick timed - 3:20
50 Easy

4 Rounds of:
* 2 x 25 Hard - :30 (did these IM Order by round)
* 100 Pull - 1:30

6 x 100 - 1:20
10 x 50 kick w/ fins - 1:00 (Odds underwater sdk down, easy back; evens IM Order)

200 Cool down

(5400 Total)

Swam @ Huntsville Nat w/ Dave and Brandon. Long day. My wife and her friend ran a yard sale to raise some money to bring a Chinese orphan to the US to study for a year. It was more successful that I had imagined, After swimming, I was quickly put to work loading heavy items. I was relieved of duty to go coach my daughter's soccer game. That went great. The team passes really well and plays smart soccer. Score was 3-2 but we had three times the shots on goal. I stuck around to referee a game after that and headed home to be put on yard sale clean up duty. Finished that just in time to coach my son's U19 team. Somehow we blew a 4-0 lead but this was a team that clobbered us 2 weeks ago. We are better so I'll take it.

Matt coached the workout. First set was pretty tough. We were supposed to get :15s rest but Brandon was pushing off on a fixed interval so it ended up being more like :05-:10. The set felt more like a broken 1500... except we actually swam 2100m.

LCM

300 Easy 100 Fly/100 Free/100 Back
300 Easy 100 Free/100 Br/100 Free
200 IM Kick
200 IM
4 x 50 - Descend to 200 pace (whatever that is... I've never raced a 200m free)

3 Rounds of:
* 3 x 200 descend - 3:00 (Supposed to be :15s rest - I was coming in at 2:45-2:55)
* 100 fast - 2:00 (Supposed to be :45s rest - I was making 1:20-1:25 which seems slow)

2 Rounds of:
* 400 Pull/Kick w/ fins by 50s. Use pull buoy as kick board.
* 2 x 50 Fast w/ fins
* 200 IM Smooth
On the second round, my calf cramped horribly on the fast swim w/ fins. Too much kick-not enough hydration. It finally worked out enough that I could finish the set. Still hurts now.

6 x 50 Fly w/ fins - 1:00

200 Cool down

(5200m Total)

Swam w/ Dave and Dave. Got more sleep last night. Maybe I'm finally getting through this sinus infection. Workout today was modified from a workout 3 years ago when I turned 40. It probably made more sense back then. Instead of 3 rounds of 40x25, we did 10 rounds of 3x100.

SCY

600 Warm up

5 rounds of:
* 100 Stroke - 1:45 (fly,bk,br,fly,bk)
* 100 Pull - 1:15 (made 1:05s, 1:00 on last one)
* 100 Kick - 2:00 (fly,bk,br,fly,bk)
2:00 rest
5 rounds of:
* 100 Stroke - 1:45 (br,fly,bk,br,im)
* 100 Pull - 1:15 (made 1:03-1:05, 1:01 on last one)
* 100 Kick - 2:00 (br,fly,bk,br,im)

12 x 50 - 1:00 (IM Order x 3)
Did these hard. Fly was :33-:35, Bk was about :45 , br was :38-:40 and free was :31s
50 Easy

12 x 50 Kick w/ fins - 1:00
Odds underwater sdk down, easy back
Evens Fly,bk,fr

200 Cool down

(5050 Total)

Swam w/ Dave, Dave and Roger. My allergies have morphed from sniffles to a full blown sinus infection. It isn't impacting my swimming much but the lack of sleep is wearing on me.

SCY

500 Warm up

8 x 75 Free on :59, :58, :57, :56, :55, :54, :53, :52
50 Easy
By the time I calculated when the next send-off was, it was usually time to go. I did make these but a :51 was going to be a stretch if I had to do more.

400 IM Kick - 8:30 (6:59)
4 x 100 Pull - 1:15
400 IM Kick - 8:30 Faster than last one (6:52)
4 x 100 Pull - 1:10
400 IM Kick - 8:30 Faster than last one (6:48)
100 Easy
400 Timed Pull - Faster than last 4 x 100 (made 4:20)
150 Easy
Kicks were good. Until last week, I don't think I had ever broken 7:00 on a 400 IM kick. Dave set a blistering pace for the first 200 of the timed 400. I focused on long strokes and pushed the tempo high enough to stay in contact. @ 300 yards, I shortened my stoke a little and upped the tempo. Wish I had splits to see if that made any difference.

12 x 25 - :30 IM Order
12 x 50 Kick w/ Fins - 1:00 Odds Underwater SDK down, easy back, evens IM Order

200 Cool down

(4900 Total)

Swam w/ Dave, Dave, Dave and Danny. I've contracted what is turning into a sinus infection. That kept me from scrimmaging w/ my U19 soccer team yesterday and didn't provide for the best sleep. Despite my sniffles, I didn't feel too bad after warm-ups. I got into a groove and had a few really strong pulls.

SCY

600 Warm up

8 x 100 - 1:30
* Odds Free, 1st, 2nd, 3rd, 4th 25 fly
* Evens Fly, 1st, 2nd, 3rd, 4th 25 free
100 Pull - 1:10 (1:04)
50 Easy
Definitely the hardest of the 4 sets we did today. The 75 fly/25 free hurt but I was able to hold 1:23-1:25 on all of them.

8 x 100 - 1:30
* Odds Free, 1st, 2nd, 3rd, 4th 25 Kick
* Evens Free, 1st, 2nd, 3rd, 4th 25 Breast
100 Pull - 1:10 (1:01)
50 Easy

8 x 100 - 1:30
* Odds Free, 1st, 2nd, 3rd, 4th Back
* Evens Bk Pull, 1st, 2nd, 3rd, 4th Free Pull
100 Pull - 1:10 (:59)

8 x 100 - 1:30
* Odds Bk Pull, First 25, Outside 25's, Inside 25's , Last 25 pull
* Evens Free, First 25, Outside 25's, Inside 25's , Last 25 fly
100 Pull - 1:10 (1:00)
50 Easy

12 x 25 - :30 Odds no breath, evens easy free
12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr


200 Cool down

(5500 Total)

Swam w/ Dave, Dave and Roger. Knees are better.

SCY

600 warm up

5 x 100 - 1:45 Convert Free -> 3rd fastest kick (bk for me)
:15 rest
5 x 100 Free - 1:30, 1:25, 1:20, 1:15, 1:10
50 Easy

5 x 100 - 1:45 Convert 2nd fastest stroke (fly) -> 2nd fastest kick (fr)
:15 rest
600 @ 1:20 pace. Open turns @ 100, add 25 fly if ahead of pace.
50 Easy
Got up to 75 fly before the 1:20 pace started unraveling.

5 x 100 - 1:45 Convert 3rd fastest stroke (br) -> fastest kick (br)
:15 rest
16 x 50 Pull - :50 2 easy/2 hard
150 Easy
Hard pulls were :29-:30. Last 2 were :26 and :27.

12 x 25 - :30 Odds no breath, evens easy free
12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr

200 Cool down

(5350 Total)

Swam w/ Dave, Dave, Dave and Danny. Normal Monday aches and pains. I didn't have to referee Saturday but I coached 3 games. Sunday soccer was 7v7 so not quite so much running but we played for an extra 20 minutes or so. This morning, my left knee hurt pretty bad. Pushing off the walls and breaststroke kick both hurt. Once I got going, the pain wore off.

SCY

600 Warm up

8 x 50 - :45
break
8 Rounds of:
* 100 Free - 1:10 (started @ about 1:07 and descended to 1:01)
* 50 Kick - 1:10
* 2 x 50 Pull - 1:10
100 Easy

400 Timed IM Kick (6:50)
100 Easy

400 Timed IM (5:25)
250 Easy
IM wasn't too bad for me. 1st 50 fly was a little too fast and I started paying for it on the 2nd 50. Lived through the backstroke and finished strong w/ a decent second 200.

10 x 100 - 1:20
Dave pushed me through these. Started @ 1:18 or so and we slowly descended. By #9, we were making 1:10s. Finished the last one on 1:08.

200 Cool down

(5450 Total)

Swam w/ Dave, Dave, Dave and Brandon at the HSV nat. Not sure what the intervals were exactly. Most of this was just last in, first out.

LCM

800 Easy IM warm-up

400 Free
50 Kick
4 x 50 Fly
50 Kick
400 Free

200 Free
200 IM
200 Free
100 Pull
4 x 50 Back
100 Pull
200 Free
200 IM
200 Free

8 x 100 odds free, evens IM Order (the fly hurt really bad but I made it)
2 Rounds of:
* 4 x 50 IM Order smooth
* 4 x 50 Free fast

(5100m Total)

Swam w/ Dave and Dave. Didn't sleep well last night. Kind of dragging this morning and didn't get going very quickly.

SCY

600 Warm up

2 x 100 Free - 1:30
2 x 100 IM - 1:30
Break

5 x 200 - 2:45 Convert Free->IM
100 Easy
This was supposed to be all IM. We changed is so we would have a chance at making the set. The last 2 were all IM. I made 2:48 and 2:50 . I should be able to do this set but something wasn't working right today w/ my strokes.

5 Rounds of:
* 100 Up/Down kick - 1:30 (:05)
* 100 Pull - 1:30
* 100 Up/Down kick - 1:30 (:05)
* 200 - 3:00 Convert Free->Fly
50 Easy
Made 200 fly on 2:55. Not too bad but it wasn't as smooth as it was earlier in the week. Maybe I'm just tired.

6 x 25 Free - :30 One no breath
6 x 25 IM Order, no free - :30 One no breath
:30 Equipment break
6 x 25 kick w/ fins - :30 One no breath
6 x 25 kick w/o fins - :30 One no breath

200 cool down

(5450 Total)

Swam w/ Dave and Roger. Felt stronger today than yesterday. It helps when you don't practice soccer the night before you swim. Had a good 300 IM.

SCY

600 Warm up

2 x 100 Free - 1:30
3 x 100 IM - 1:30
Break

4 Rounds of (Stroke = IM Order by round):
* 2 x 50 Hard Stroke - :45
* 2 x 50 Easy Free - :45
* 2 x 50 Hard Kick - 1:00
* 2 x 50 Easy Kick - 1:00
* 2 x 50 Hard Pull - :45
* 2 x 50 Easy Pull - :45
* 300 swim - 4:00 Convert free -> IM (Made the 300 IM on 4:07)
50 Easy

6 x 50 Kick w/ fins - 1:00 (odds underwater sdk down/back easy, evens IM order)

200 Cool down

(5250 Total)

Swam w/ Dave and Dave. Scrimmaged w/ my sons U19 soccer team last night. I used to be able to run circles around these kids. Now they just make me look bad. And the leave me tired for the next day of swimming.

SCY

600 warm up

4 Rounds of:
* 75 Pull - 1:00
* 75 Kick - 1:20
* 75 Reverse IM, no free - 1:15
2:00 Break

4 Rounds of:
* 75 Pull - :55
* 75 Kick - 1:20
* 75 Reverse IM, no free - 1:15
2:00 Break

4 Rounds of:
* 75 Pull - :50
* 75 Kick - 1:20
* 75 Reverse IM, no free - 1:20
100 Easy

10 x 100 Up/down kick - 1:30 (:05)
Best I could do is get up to 75 kick/25 free. Skipped one to chat w/ Dave.

16 x 25 - :30 Odds no breath, evens easy free
10 x 50 kick w/ fins - 1:00 odds underwater sdk down/easy back, even easy

150 Cool down

(5450 Total)

Swam w/ Dave, Dave and Roger. Knees are feeling better this morning. That helped a lot. Felt pretty good overall today.

SCY

700 Warm up

5 x 100 - 1:30; Odds IM (1:20s), Evens free (1:15s)
16 x 25 - :30; IM Order, half underwater
Break

5 Rounds of:
* 4 x 50 - 1:00; Odd rounds half underwater, even rounds kick
* 2 x 200 Pull - 2:30
50 Easy
Half underwater stuff was painful. My sdks just aren't strong enough to get me to mid-pool very quickly. Kicks weren't too bad. Did mostly 2:15s on the pull with some a little faster and some a little slower. Dave and I raced the last one for a 2:08. Big set... was very tired after this.

4 x 100 Kick - 1:45, descend (IM - 1:46, 1:44, 1:42, 1:40)
Break
100 Timed kick (Br-1:22)

200 Cool down

(5350 total)

Swam w/ Dave and Dave. My knees are shot from soccer yesterday. It didn't feel so bad playing but I was in bad shape this morning. Other than push-offs and any type of kicking, I was fine. After a couple thousand yard, it became more manageable.

SCY

700 Warm up

16 x 50 - :50
* 3 free + 1 kick
* 1 Stroke/2 Free + 1 kick
* 2 Stroke/1 Free + 1 kick
* 3 Stroke + 1 kick
Break

4 Rounds of:
* 4 x 100 on 1:30, 1:25, 1:20, 1:15 (Pick 4 from Fly, Breast, IM, Free, Free)
* 1:00 Rest
We added the 1:00 Rest. It was tough cycling back into 100 stroke after 100 free on 1:15. I might have made 2 or 3 but 4 was going to be pretty tough without the extra rest. I did mine Fly (1:18-1:20), IM (1:22-1:23), Free (1:12-1:15), Free (1:10-1:12). Knees hurt too much to do breaststroke.
100 Easy

7 Rounds of:
* 75 Hard Pull - :50 (Made :47-:48)
* 25 Easy Pull - :40
* 75 Hard Kick - 1:05 (Made 1:04-1:07)
* 25 Easy Kick - :45

16 x 25
* 1-8 odds hard IM order, evens easy free - :30
* 9-12 No breath - :40
* 13-16 Easy (cool down) - :30

(5000 Total)

Swam w/ Dave, Dave and Brandon @ Huntsville Nat. Long course setup this morning. I'd just about forgotten how long it was. Rushed out of practice to coach soccer. I'm coaching 3 teams which pretty much wrecks my Saturdays but I love doing it. Perfect day for soccer. Not too hot. Kids had a great time.

LCM

400 warm up
4 x 50 Kick w/ fins
4 x 100 free - 1:30

Intervals from here out were last in, first out. Usually :10-:15 rest interval.

4 x 150 (Stroke/free/stroke, IM Order)

4 x [200 pull + 50 kick (no fins)]

4 x [200 reverse IM + 100 pull]

3 x 50 Fly
200 free
3 x 50 Back
150 free
3 x 50 Breast
100 free
4 x 50 free

200 Cool down

(5100m total)

Swam w/ Dave, Dave and Danny.

SCY

600 warm up

2 x 100 Free - 1:30
2 x 100 IM - 1:30
2 x 100 Stroke - 1:30 (Fly - 1:22, Bk - 1:29)
1:00 Rest
4 Rounds of:
* 75 Pull - 1:00
* 25 Fly - :30 (No breath - ok... I was taking 2 breaths on this)
* 200 IM - 3:00
* 25 Fly - :30 (No breath - took 2 on these as well)
* 75 Pull - 1:00
100 Easy
This was pretty tough. Pulls were :52-:55 and IMs were all about 2:50. Felt like I was on the edge of oxygen debt most of the time.

200 Fly Kick / 1:00 Rest
200 Bk Kick / 1:00 Rest
200 Br Kick / 1:00 Rest
200 Fr Kick

32 x 25 - Odds easy free @ :30, evens hard stroke/IM order @ :20

3 x 100 Bk pull - 1:30

2 x 50 Scull w/ paddles - 1:15
4 x 50 Kick w/ fins - 1:00 (Underwater sdk down/back easy)
2 x 50 Scull w/ paddles - 1:10

200 Cool down

(5400 Total)

Swam w/ Dave, Dave and Roger. The smooth, fast fly I had going yesterday appears to be gone today. Such is the life of the inconsistent swimmer. It wasn't too bad today though. Had a good 100s on 1:15 set.

SCY

600 Warm up

8 x 100 Kick - 1:45
* 2 x free, 2 x fly/br, 2 x br, 2 x bk/br

4 x 50 Fly - :50, descend
quick break
4 x 50 Free - :45, descend
1:00 Rest
6 x 100 - 1:15; odds 1st 25 fly, evens free
100 Easy
Made 1:10 on #1 and then 1:13 on #2 and #3. When I dropped to 1:10 again on #4, I though I'd turned the corner and started recovering on the non-fly lengths. Alas I was wrong about that and finished the last 2 on 1:13.

10 x 100 Pull - 1:20
Good set. Dave was pushing me hard 2 lanes over. Started @ 1:08-1:10 and we quickly dropped to 1:05s. Somewhere around #6, we were down to 1:03s. Last one was 1:01. Not sure I'd have descended down to 1:01 on my own.

2 x 100 Kick - 1:45
100 Free - 1:20
25 fly/75 Free - 1:20
25 bk/75 pull - 1:20
25 br/75 pull - 1:20
100 pull - 1:20
2 x 100 kick - 1:45

12 x 25 - :30; odds no breath, evens easy
:30 rest
6 x 50 kick w/fins - 1:00; odds down underwater sdk, easy back, evens Fly/Bk/Fr
:30 rest
3 x 100 stroke - 1:45 (did fly - 1:20, bk - 1:30, br - 1:26)

250 Cool down

(5550 total)

Swam w/ Dave, Dave, Dave and Danny. Fly was working today. Did a lot of stroke/kick.

SCY

600 Warm up

6 rounds of:
* 200 IM - 3:00 If under 2:45, substitute 50 stroke w/ 50 kick. Eventually ended up at 150 kick/50 stroke
* 6 x 25 stroke - :40
50 Easy

4 x 100 Fly - 1:45 0/25/50/75 kick
1:00 Break
4 x 100 IM - 1:45 25/50/75/100 kick
50 Easy
100 Timed kick (1:23)

16 x 25 - :30 Odds no breath, evens easy
16 x 50 kick w/ fins - 1:00 Odds underwater sdk down/easy back, evens IM Order

200 Cool down

(5100 Total)

Swam w/ Dave, Dave and Dave. Pool temp back down to 84ish. Probably hot by a lot of people's standards but it feels great after last week.

SCY

650 Warm up

10 x 50 Fly - 1:00 Descended :45->:37
4 x 75 Free - 1:00
1 x 50 Free - :35
4 x 75 Pull - 1:00
1 x 50 Free - :35
4 x 75 Free - 1:00
1 x 50 Free - :35
50 Easy

3 Rounds of:
* 2 x 200 IM - 3:30
* 1 x 250 Pull - 3:00 (2:45, 2:43, 2:40)
Treated the IM as active recovery and went hard on the pull. The set called for a 200 pull. I did some bad math and calculated that a 1:08ish pace would be enough to make a 250 on 3:00. Turns out a 1:12 will do it. I was a little surprised to get :15 seconds rest on the first one but the fly for the next 200 IM still felt awful.

16 x 25 Kick w/ fins - :30
8 x 50 IM Order - 1:00
8 x 50 Kick IM order - 1:00

100 Cool down

(5350 Total)