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Swim Workouts

  1. Tuesday workout

    by , June 7th, 2011 at 09:43 AM (Pete's swim blog)
    Must have counted wrong this morning. Thought I had done 5200 but when I wrote it all down, I'm 600 short. Pushed through this one pretty hard. Dave led the lane which meant rest breaks were few and far between.


    LCM

    Warm Up
    200 Free / 200 Kick / 200 Free
    4 x 100 Breathe Right/Alternate/Left/Alternate

    200 IM Drill
    200 Pull
    200 IM

    4 x 150 100 Free/50 IM order
    4 x 100 Kick
    4 x 150 100 Free Easy/50 Free Hard

    3 times through
    * 200 Pull
    * 4 x 50 Free down/Hard Stroke back

    200 Cool Down

    (4600m Total)
    Categories
    Swim Workouts
  2. My son is doing a curious thing

    by , June 6th, 2011 at 08:53 AM (Pete's swim blog)
    I've been teaching my 7 yr old daughter and 5 yr old son how to swim over the last few weeks. I've never taught anyone how to swim but both seem to be doing fine and my patience is holding up. I've tried pretty hard to get them to do a "crawl" arm motion and both give it a try but revert back to a simultaneous arm pull. My daughter pulls outward and recovers similar to breast stroke. My son pulls down and recovers outward with his hands under water. Yesterday, he started doing a simultaneous arm recovery over water. He still flutter kicks and it is more of a 2 down/doggie paddle kind of stroke but he moves along pretty good for being 5. For now, I'm just going to let him have fun with it and see where it goes.

    Short swim today... relatively speaking. Only 4700 Meters. Kicked out by the age groupers.

    Warm up
    400 Free
    300 Kick
    200 IM
    400 Free

    200 Kick
    4 x 50 IM Order
    200 Free
    4 x 50 Reverse IM Order
    200 Kick

    4 x 100 Pull - 1:30
    4 x 100 Down IM/Back Free
    2 x 100 Pull - 1:30
    4 x 50 IM Order
    100 Easy

    4 x 100 - 1:35
    200 Pull Back/Breast
    2 x 100 - 1:40
    4 x 50 IM Pull

    100 Cool Down

    (4700m total)
    Categories
    Swim Workouts
  3. Tough week... need rest

    by , June 4th, 2011 at 09:25 AM (Pete's swim blog)
    Aside from ramping up my distance, I've been getting up earlier all week. It has been a major adjustment and my body isn't liking it at all. The big problem is sleep. Getting up at 4:05 means I really need to get to bed at 8:00. With 3 kids, this just isn't practical. So, I'm dragging through with 6 hours of sleep a night. Not sure how long I can hold up like that. There have been lots of positives though. I'm adjusting to long course quickly. I've put in 25 Km this week which includes taking monday off. My breast stroke feels great. I'm slowly getting to where I'm the fastest on all breast stroke sets except for the high school kids. Lots of catch up drills and left side breathing has helped iron out some flaws in my freestyle stroke. Look forward to next week but for now... some rest.

    LCM

    Warm up
    400 IM down/free back
    200 Kick

    2 Times through
    * 3 x 200 100IM/100Free
    * 3 x 150 Pull one paddle only
    * 3 x 100 stroke down/Free back descend

    12 x 50 Free - 1:00 2 hard/1 easy
    400 Kick down/pull with board back

    300 Fly/Back/Free
    4 x 50 Breast Drill/Swim/Drill/Swim

    200 Cool Down

    (5000m Total)
    Categories
    Swim Workouts
  4. Friday Workout

    by , June 3rd, 2011 at 08:43 AM (Pete's swim blog)
    Swam inspired by the 4x100 Jason Lezak video posted yesterday. Felt great until the 2 x 50 Fly and then I got a painful reminder that I am not in fact Jason Lezak. It was fun while it lasted though. Still had a pretty good day. Starting to wear out while adjusting from 4000 yards/day of short course to 5000 m/day of long course. I think Roger wants us to get up to 6000 eventually.

    LCM

    700 Warm up

    3 x 100 Pull
    3 x 100 Kick
    3 x 100 Choice

    3 Times through
    * 200 IM
    * 2 x 50 Stroke (#1 Fly, #2 Back, #3 Breast)
    * 200 Free
    * 2 x 50 Free

    2 x 100 Kick - no board
    2 x 100 Kick w/ board
    2 x 100 Choice

    2 Times through
    * 3 x 100 - 1:30 Pull
    * 2 x 50 - 1:00 Fast

    200 Cool Down

    (5000m Total)
    Categories
    Swim Workouts
  5. Thursday workout

    by , June 2nd, 2011 at 08:42 AM (Pete's swim blog)
    Lots of drill today. I've been working on catch up stroke and breathing left anyway so this was a good day to focus on that.

    LCM

    400 Free
    2 x 100 Choice

    7 x 300 - Various kick/pull/drill combinations

    6 times through
    * 200 Pull 2-3-2-3 breathing pattern
    * 50 Build

    2 x 50 Stroke build

    800 IM Easy

    (5100m total)
    Categories
    Swim Workouts
  6. Wednesday Workout

    by , June 1st, 2011 at 08:43 AM (Pete's swim blog)
    Free is improving a lot. I'm still catching out too far with my right hand and not pulling directly under my shoulder. Left side breathing is getting better and my stroke overall is more balanced.

    LCM

    400 Warm up
    200 Kick down/Drill back
    200 Worst stroke down/ Best back
    100 Easy
    400 Free

    300 Kick
    3 x 100 Free down/Fly back
    2 x 150 IM
    6 x 50 Free

    300 Pull
    3 x 100 Free down/Back back
    150 IM
    3 x 50 Free
    150 IM
    3 x 50 Free

    300 Kick
    150 IM
    3 x 50 Breast
    300 Pull
    150 IM
    3 x 50 Free

    200 Cool Down

    (5100m total)
    Categories
    Swim Workouts
  7. Tuesday workout

    by , May 31st, 2011 at 08:56 AM (Pete's swim blog)
    Yesterday, we went to help clean up the pool we were supposed to use to train at for nationals. It is kind of a strange pool. It is 200 feet long by about 100 feet wide. That's 61 meters for anyone converting. The pool took a direct hit from the tornado. Rumor has it that the tornado sucked about half the water out of the pool. The pump house and bathrooms (all made of cinder blocks) were reduced to rubble. Someones washing machine landed in their parking lot. Tin roofing sheets were wrapped around trees and shingles/pieces of roofs were all over the place. We spent about 2 hours clearing out fallen trees. It was a good dryland exercise day. The soreness was there this morning but it wasn't too bad. My biggest problem right now is a nasty crick in my neck. I got that from treating an ear infection from swimming Saturday. That pretty much means I laid around on the couch too long.

    LCM

    400 Warm up

    3 x 200 Kick/Drill, Kick/Swim, Kick/Drill

    200/150/100/50 Kick
    5 x 100 Free

    5 x 100 Pull
    50/100/150/200 Free

    400 Free Easy
    4 x 50 - 1:00 IM Order Hard
    300 Free Easy
    4 x 50 - 1:15 Best stroke Hard (no free)
    200 Free Easy
    4 x 50 - 1:00 Free Hard
    100 Free Easy

    200 Cool down

    (4800m Total)
    Categories
    Swim Workouts
  8. Goodbye to short course for a while

    by , May 28th, 2011 at 11:33 AM (Pete's swim blog)
    Last short course workout for a while. Enjoyed the walls one last time. We are now training hard for long course and Nationals. Workouts bumped up to 5:00 AM and I have to drive and extra 15 min . Should be worth it though.

    SCY

    Warm up
    300 Free
    200 Breast
    200 Back
    200 Fly down/Free back
    300 Free

    400 Kick
    8 x 50 IM order
    300 Free

    8 x 50 Pull
    3 x 200 (IM Order Down/Free back)
    6 x 100 Descend 1-3, 4-6

    3 Times through
    * 4 x 50 (#1 IM Down/Free Back, #2 Free Down/IM back, #3 IM Order)
    * 200 Free
    * 4 x 25 IM Order

    200 Cool Down

    (5400 total)
    Categories
    Swim Workouts
  9. Mishmash workout day

    by , May 27th, 2011 at 09:29 AM (Pete's swim blog)
    Did a mix of everyone's favorites. There should be a set in here for just about everyone. Had 6 today in two lanes. Being the slow guy meant that I had to swim in everyone's fly wake. Good open water simulation.

    500 Warm up

    Dave B's set
    10 x 75 - 1:10 Fly/Back/Breast
    I mixed in some Breast/Back/Breast and 75 Frees when I started getting behind.

    Dave M's set
    4 Times through
    * 4 x 100 - 1:15
    * 1st time through, all free, 1:00 Rest
    * 2nd time through, #4 IM for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else, 2:00 Rest
    * 3rd time through, 50 Back/50 Free for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else, 3:00 Rest
    * 4th time through, Mix in 200 Fly for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else

    100 Easy

    My Set
    7 x 75 - 1:15 Convert Stroke to Kick to Stroke

    Kent's Set
    1200 IM Relay (400 Each)

    25 Easy

    Roger's Set
    10 x 100 Up/Downs - 1:40
    Convert Fly to Kick
    I was pretty tired so I put on fins for a lot of this. Once I got to 100 Kick, I took them off and did breast stroke kick. Knee started hurting so I put the fins back on.

    100 Cool down

    (5000 total)
    Categories
    Swim Workouts
  10. Dodging thunderstorms

    by , May 26th, 2011 at 09:02 AM (Pete's swim blog)
    Unbelievable luck this morning! Pool opened late because of storms that had already passed. The next wave was about an hour away and was generating all sorts of lightning. So we got in and went hard assuming that we would get kicked out in about 30 min. Somehow it never materialized. It just fell apart and we got a solid workout in.

    SCY

    400 Warm up

    6 x 50 Free - :45

    9 x 200 - 2:40 Convert Stroke 1 to Stroke 2
    Our high school swimmer converted back to fly and made it. I tried just doing free but fell behind after 2 200s. Put on some fins and converted free to fly from there.
    100 Easy

    2 x 500 - 8:00
    Open Turns every 100. Start with 100 pull. If ahead of 1:30 pace, substitute 25 pull for 25 kick.

    2 x 400 IM - 7:00
    50 Stroke/50 Kick. Goal time is 6:40. If you make it substitute 50 stroke with 50 kick. If you don't, substitute 50 kick with 50 stroke.

    100 Cool Down

    (4500 Total)
    Categories
    Swim Workouts
  11. Wednesday Workout

    by , May 25th, 2011 at 08:45 AM (Pete's swim blog)
    SCY

    450 Warm up

    5 x 100 - 1:30 IM/Free/IM/Free/IM
    16 x 25 - :30 half under water

    5 Times through
    * 4 x 50 - :50 IM Order (Swim/Kick/Swim/Kick/Swim)
    * 2 x 200 Pull - 2:20
    We pushed to make the splits but rested about 1:00 after the 2x200 and let the clock run to the top after the 4 x 50s. I used fins instead of pull.

    4 x 100 - 1:45 Kick
    1:00 Rest
    100 Kick Times (Br - 1:32)

    100 Cool Down

    (4950 Total)
    Categories
    Swim Workouts
  12. 100th Blog Entry!

    by , May 24th, 2011 at 09:53 AM (Pete's swim blog)


    Another good day! Speed is coming back slowly. Had a good set of 75s at the end of practice but in fairness, I was drafting off of Dave.

    For the 100th post, I've created and avatar. Hopefully I can figure out how to get it loaded.

    Here's the workout for today:

    450 Warm up

    16 x 50 - :50
    1-4: Fr/Fr/Fr/Kick
    5-8: Stroke/Fr/Fr/Kick
    9-12: Stroke/Stroke/Fr/Kick
    13-16: Stroke/Stroke/Stroke/Kick
    50 Easy
    I did breast stroke for the stroke.

    4 Times through
    Pick any 4 of the following for the 100s: IM/Breast/Fly/Free/Free
    Swim in any order.
    * 100 Choice 1 - 1:30
    * 100 Choice 2 - 1:25
    * 100 Choice 3 - 1:20
    * 100 Choice 4 - 1:15
    * 1:00 Rest
    100 Easy
    Started out Br/IM/Free/Free. Didn't make that so I dropped back to IM/Free/Free/Free and made the remaining 3 iterations.

    7 Times through
    * 75 Hard Pull - :50
    * 25 Easy Pull - :40
    * 75 Hard Kick - 1:05
    * 25 Easy Kick - :45
    Dave threw on fins after the second time through on the kick so I followed suit.

    100 Cool down

    (4500 total)
    Categories
    Swim Workouts
  13. Feeling better after some rest

    by , May 23rd, 2011 at 09:00 AM (Pete's swim blog)
    Saturday was rough. After swimming I ended up center refereeing 2 soccer games. Then, it was off to watch my daughter's dance recital (which was very good). Got home about 9:30 with leg cramps sunburn and general pain all over. I slept a lot Sunday. Felt great this morning despite the early wake up to get to HSA on time (they start at 5:00 AM).

    LCM

    Warm-up
    300 Free
    200 Kick
    200 Pull
    300 Free Down/IM Order Back

    4 x 100 Kick
    4 x 100 Free down/Reverse IM order back

    400 Free - Negative split
    300 Free - Negative split
    200 Free - Negative split
    100 Free - Negative split

    4 x 100 Pull - Instead of pull, I'm using fins and working very hard at maintaining a 3/4 catch up stroke.
    8 x 50 IM order

    3 Times through
    * 200 IM
    * 50 Stroke Hard (Fl/Bk/Br)
    * 200 Free

    50 Easy Drill
    50 Hard Free
    50 Hard stroke

    200 Cool Down

    (5300m total)
    Categories
    Swim Workouts
  14. Feeling better today

    by , May 21st, 2011 at 09:00 AM (Pete's swim blog)
    I'm still slower that I think I should be but today felt pretty good. I'm definitely fatigues but I've got tomorrow off so maybe I can catch up on some rest. 3 soccer games today. I'll ref at least one and hopefully coach the other two.

    SCY

    350 Warm up

    3 x 100 Kick
    3 x 100 Free Down/Stroke Back IM order
    3 x 100 Pull

    3 Times through
    * 4 x 50 Kick - :50 (w/ fins)
    * 200 IM - 3:15
    * 4 x 50 Stroke - :55
    * 200 Free - 3:00
    *#1 Stroke = Fly, #2 Stroke = Back, #3 Stroke = Breast

    400 Pull Easy

    9 x 100 - 1:40 Fr/Fl/Fr/Fr/Bk/Fr/Fr/Br/Fr

    200 Cool Down

    (5150 Total)
    Categories
    Swim Workouts
  15. MATT Friday Workout

    by , May 20th, 2011 at 08:58 AM (Pete's swim blog)
    Not sure how I made it through practice. I just don't have the energy to keep going. Am I doing too much? I've swum more distance in a week before but probably never at the intensity that we did at the beginning of the week. When you throw in soccer, I'm not really getting any rest. I'm eating horribly and gaining some weight despite the extra exercise. Maybe I'm sick. Or maybe I'm just getting older. I'll definitely try and get some extra rest sunday.

    SCY

    400 Warm up

    6 x 100 - 1:30
    * 2 x free
    * 2 x IM
    * 2 x stroke
    Fell behind right away on the IM. Couldn't get fly going early today

    4 times through
    * 75 Pull - 1:00
    * 25 Fly - :30 (optional no breath)
    * 200 IM - 3:00
    * 25 Fly - :30 (optional no breath)
    * 75 Pull - 1:00
    100 Easy

    For some reason, I was fine on the 75s but still struggled with IM. Did a 3:10 on the first IM and then switched fly w/ free for the next 2. Finished with a 3:05.

    4 x 200 IM Kick - 4:00

    32 x 25 Down easy free - :30/Back hard stroke - :30

    100 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  16. Worn out & tired but still kicking

    by , May 19th, 2011 at 09:49 AM (Pete's swim blog)
    Lots of yardage this week is slowly wearing on me. The 100s on 1:15 were a bit too fast for me. Made two, missed the third (did a 50 easy) and made the last three. On the 1:20s, I fell behind a few seconds but was able to make it up. I think I'm just tired.

    SCY

    400 Warm up

    8 x 100 - 1:45 Kick
    * 1, 2 - Br
    * 3, 4 - Fl/Br
    * 5, 6 - Fr/Br
    * 7, 8 - Bk/Swim
    4 x 50 - :50 Stroke Descend

    6 x 100 - 1:15
    100 Easy

    10 x 100 - 1:20
    2 x 100 - 1:45 Kick

    10 x 100 - 1:30 Up/Down Kick
    100 Cool Down

    (4400 Total)
    Categories
    Swim Workouts
  17. MATT Wednesday Workout

    by , May 18th, 2011 at 09:00 AM (Pete's swim blog)
    Played soccer (scrimmage) with the U14 team I coach. That left me very worn out for practice this morning. Just couldn't seem to get going.

    SCY

    400 Warm up

    6 times through
    * 200 IM - 3:00
    * #1 - 6 x 25 Fly - :40
    * #2 - 6 x 25 Back - :40
    * #3 - 6 x 25 Breast - :40
    * #4 - 6 x 50 Free - :40
    * #5 - 6 x 25 Fly - :40
    * #6 - 6 x 50 Free - :40

    4 x 100 - 1:45 25/50/75/100 Kick
    1:00 Rest
    4 x 100 - 1:45 25/50/75/100 Kick
    50 Easy

    100 Kick timed (1:31 Breast)

    25 Easy

    6 x 50 - 1:10 Fl/Bk/Br/Fl/Bk/Br
    Instead of rest inbetween intervals do some sort of arm or ab exertion.

    75 Easy

    (4150 Total)
    Categories
    Swim Workouts
  18. Swam w/ age groupers today

    by , May 17th, 2011 at 09:02 AM (Pete's swim blog)
    Roger put together a bunch of elite ags of various ages that swam this morning. His daughter showed up from Auburn along w/ another ex-MSA swimmer. Us old guys had our own lane and decided to try and keep up rather than do our own workout. It was fun even if it was a bit more intense than normal.

    SCY

    Warm up
    400 IM Easy
    3 x 150 IM - 3:00

    10 x 25 - :30 Odd 1 breath/even hard
    4 x 200 IM - 3:00 Kick 1st/2nd/3rd/4th 50
    I did 4 x 200 Free w/ kick

    10 x 25 - :30 Odd 1 breath/even hard
    4 x 200 IM - 2:55/2:50/2:45/2:40
    I converted IM to free as the time got harder
    300 Easy Recovery fly

    9 x 50 Kick - 1:00
    Descend 1-3, 4-6, and 7-9 switch kicks every three
    50 Easy

    100 Kick - Timed (Br - 1:28)

    8 x 25 IM Order Easy/Hard

    100 Cool Down

    (4150 Total)
    Categories
    Swim Workouts
  19. Half asleep workout

    by , May 16th, 2011 at 09:26 AM (Pete's swim blog)
    Dave called yesterday. Seems he decided to get serious about long course and wanted to swim in Huntsville today. The problem with HSA is that they start at 5:00 AM. And by "start", that means they are warmed up and ready to go at 5:00 AM... not entering the pool at 5:00 AM. I got up at 4:05 so that I had time to make it at 4:50. To complicate things, I played soccer Sunday. Nothing serious... just a bunch of old guys reliving our childhood. I avoid contact at all costs but I still run hard. So, I wasn't exactly looking or feeling my best this morning. Warm up felt awful. But before I knew it we had knocked out a 5K+. Don't remember much... must have slept through it.

    LCM

    Warm up
    400 Swim
    4 x 100 Kick down/swim back

    2 x 200 Free
    4 x 100 Pull
    4 x 100 Free

    4 x 50 Kick
    4 x 250 IM (Fly/Free/Back/Free/Breast)
    4 x 50 Pull

    4 x 250 (Free/Free/IM Order/Free/Free)

    200 Kick
    4 x 150 Stroke Im Order/Free/Stroke Im order
    200 Pull

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  20. "Ironman" relay

    by , May 14th, 2011 at 04:24 PM (Pete's swim blog)
    Swam at HSA today. Their coach ran the workouts instead of the normal masters coach. As we finished up he invited us to swim an "Ironman" with his team. By "Ironman", he meant 400IM, 400 Kick, 400 Stroke, 400 Free for time. Having already put in 4000 yards, this wasn't terrible appealing. So, Dave and I decided to do it as a relay. It was lots of fun but maybe not so much for the kids who had to watch us take it easy every 50 yards. Anyway we finished around 19:00 in second place. Some kid who swims at Alabama beat us.

    SCY

    Warm up
    3 x 200 Easy :10s rest
    8 x 50 Kick :10s rest, descend 1-4, 5-8
    8 x 75 :20s rest, Odds hard/Evens easy

    Main set
    400 Pull
    3 x 100 Free, Fastest possible interval (1:15)
    100 Easy
    400 Pull
    3 x 100 IM, Fastest possible interval (1:30)
    100 Easy
    400 Pull
    3 x 100 Free, Fastest possible interval (1:20)
    100 Easy

    Bonus Set
    16 x 50 Relay
    1-4 IM
    5-8 Kick
    9-12 Stroke
    13-16 Free

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts