View RSS Feed

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. Backing off the distance some

    by , July 14th, 2011 at 08:46 AM (Pete's swim blog)
    Felt pretty bad today. Never really got going until the 400 pulls at the end. We did a little more that I expected today but it is down from the 6K I've been doing. Hopefully, I'll feel a little better tomorrow.

    LCM

    700 Warm up

    400 IM Drill down/Free back
    300 Pull
    200 Kick
    100 Free

    200 Kick
    100 Free
    400 Back
    100 Free
    200 Kick

    100 Kick
    200 Free
    4 x 100 Breast
    200 Free
    100 Kick

    400 Pull
    8 x 50 Fly (I did Breast Stroke w/ paddles)
    400 Pull

    4 x 50 Stroke Build, turn off wall hard

    200 Cool down

    (5300m Total)
    Categories
    Swim Workouts
  2. Time to cut back?

    by , July 13th, 2011 at 09:27 AM (Pete's swim blog)
    Coach told me to cut back on the distance today. Its still three weeks from Nationals so I'm not ready to taper yet. For the last 2-3 weeks, I've been doing 6000m 6 days a week. I ramped up slowly and have been careful about injuries. I think I can keep it up but I have my own concerns about pushing too much. Every morning, it takes 1000m to wear off the soreness from the previous day. Then, I lay another layer of soreness on top of that. I'm inclined to listen to my coach and back off to 4500-5000/day. Saturday, I'm swimming an open water 400 on a triathlon team and I'll take Sunday off.

    My biggest concern about cutting back is my weight. I've worked hard to get down to 180 lbs. The problem is that I don't diet, I just up the exercise level. Maybe I can jog or cycle in the evenings to compensate some.

    LCM

    4 x 300 Swim/Kick/Stroke (reverse IM Order)
    100 Easy

    3 x 400 Pull

    300 Free down/IM order back
    50 Stroke
    300 Free down/IM order back
    2 x 50 Stroke
    300 Free down/IM order back
    3 x 50 Stroke

    3 Times through
    * 50 Kick Hard
    * 200 (50K/100Free/50K)
    * 50 Kick Hard
    100 Easy

    3 x 100 Choice stroke - 3:00 Sprint
    I did breast (1:37 w/ Dive, 1:37 w/ push, 1:34 w/ push and draft)
    100 Easy

    800 IM Easy
    100 Cool down

    (6000m Total)
    Categories
    Swim Workouts
  3. Tuesday workout

    by , July 12th, 2011 at 11:14 AM (Pete's swim blog)
    Not much special today. Worked a lot with breast stroke pull. Trying to get a good feel for where my hands need to be.

    LCM

    600 Free/Stroke warm up
    300 Kick

    600 IM Order down/free back

    12 x 100 Odds IM order drill down/Stroke back, Evens free
    4 x 50 Stroke (2 Easy/2 hard)

    Three times through
    * 2 x 50 Stroke (#1 Fly, #2 Back, #3 Breast)
    * 200 (#1 Pull, #2 Kick, #3 Drill)
    * 2 x 50 Stroke (#1 Fly, #2 Back, #3 Breast)
    4 x 50 Free (2 easy/2 hard)

    3 x 200 Breast Smooth/Fast work on walls

    9 x 100 Pull - Odds Breast, Evens Free

    200 IM Cool down

    (6000m total)
    Categories
    Uncategorized
  4. Monday Workout

    by , July 11th, 2011 at 08:52 AM (Pete's swim blog)
    Felt awful this morning. Out of breath and sluggish. Kind of shook it off after a couple thousand meters and felt fine the rest of the way through.

    LCM

    200 Free
    200 Kick
    200 Free

    200 Drill
    200 Free
    200 Drill

    4 x 100 Breast down/Free back
    4 x 100 Kick
    4 x 100 Back down/Free back
    4 x 100 Pull
    4 x 100 Free down/Fly back
    100 Easy

    3 x 200 Free Descend
    3 x 200 Kick Descend
    3 x 200 Pull Descend

    400 IM
    100 Easy
    300 Breast w/ paddles
    200 IM Easy cool down

    (6050m Total)
    Categories
    Swim Workouts
  5. Frogs, bugs and pretty views

    by , July 9th, 2011 at 09:21 PM (Pete's swim blog)
    I'll swim just about anywhere I'm invited so I was happy to oblige my fellow HSA swimmers when they scheduled their workout at Monte Sano pool for this morning. The Nat was in use for the city meet and my other teammates were getting started too late for me to get a workout in.

    Monte Sano is a mountain that lies on the eastern edge of Huntsville. I grew up at the base of the mountain. It was literally my back yard. The road up it, Bankhead parkway is a winding 4 mile 1000 foot ascent. Prior to swimming 2 years ago, I would ride my bike up it every weekday at lunch. That's one of the few things I enjoyed about cycling over swimming. Hard work was always instantly rewarded with a massive adrenaline rush racing back down any mountain you climb. The bigger the mountain, the bigger the rush.

    It's probably been 30 years since I was last at Monte Sano pool. I had forgotten how nice it was. It is set up on an overlook facing eastward. This morning, fog settled in over the valley and the view as the sun rose was surreal. Most of the neighborhood pools in Huntsville were built in the 70s. All but a couple were 25 yard long pools. Monte Sano is one of the rarer 25 meter pools.

    Outdoor pools in relatively unpopulated areas attract all sorts of interesting critters. As I was cruising along, something fairly large flashed in front of my face and disappeared. After the set, someone said "hey, did you see the frog?" George went and caught it. He said he didn't mind the frog being in the pool but the frog was beating him on the last 25 of a 200 swimming. He was swimming free style; the frog was swimming breast stroke. It was a pretty big one. About 8-10 inches with its legs extended. As I got out of the pool, I found a rhinocerous beetle hanging on the side. We get all sorts of bugs this time of year but those are kind of rare. Suprised we didn't run into any snakes.

    Between all the fun with the frogs beatles and views, here's what we did:

    SCM

    400 Free
    400 Kick

    2 Times through
    * 200 IM Drill Down/Swim Back
    * 200 Free
    8 x 50 IM Order

    400 Pull
    200 IM
    200 Free
    4 x 50 IM Order
    8 x 25 IM Order

    4 x 100 Pull
    200 IM
    200 Free
    200 IM
    4 x 100 Free

    200 IM Cool down

    (4800m Total)
    Categories
    Uncategorized
  6. Friday workout

    by , July 8th, 2011 at 01:29 PM (Pete's swim blog)
    The team practiced in Madison since we knew it would be short course. I went ahead and swam at the nat since I was giving blood today. That gave me a little more time in the water. Nat closed for city meet tomorrow so we will be swimming up on Monte Sano mountain. Kind of a long drive but it should be interesting to be outdoors for a change.

    SCY

    400 Free
    8 x 100 Odds Kick down/Drill back; Evens Drill down/swim back

    4 Times through
    * 100 Kick w/ board
    * 100 Kick no board
    * 100 Swim w/ fins (my fins are falling apart so I did pull)
    100 Easy

    4 Times through
    * 100 IM
    * 100 Stroke - Drill down/swim back
    * 100 Free
    100 Easy

    100 Pull
    4 x 50 IM Order
    200 Pull
    4 x 50 IM Order
    300 Pull
    4 x 50 IM Order

    50 Fly
    100 Free
    2 x 50 Fly Easy/Fast
    50 Back
    200 Free
    2 x 50 Back Easy/Fast
    50 Breast
    300 Free
    2 x 50 Breast Easy/Fast

    5 x 100 50 Free Easy/50 Breast Fast

    300 Cool down

    (6850 Total)
    Categories
    Swim Workouts
  7. Short scy day

    by , July 7th, 2011 at 09:07 AM (Pete's swim blog)
    City meet has taken over. Short workout. Feels like I got a big rest today. Will probably try to swim some tonight or do some running. I miss long course. Should get that back on Monday.

    SCY

    300 Free
    200 Breast
    300 Free
    200 Back

    100 Free
    4 x 50 Fly - 1:00 Drill down/Swim back

    100 Free
    4 x 75 Fly Kick/Drill/Swim
    200 Free
    4 x 50 Back
    300 Free
    4 x 50 Breast

    200 Kick w/ Fins
    4 x 25 sprint w/Fins
    200 Kick w/ Fins - no board
    4 x 25 sprint w/Fins
    200 Kick w/ Fins
    4 x 25 sprint w/Fins

    200 Pull Breathe Left
    200 Neg Split
    200 Pull Breathe Right
    2 x 100 Neg. Split
    200 Pull Breathe every 3/5/3/5/3/5/3/7
    8 x 25 - 1:00 Sprint choice from dive

    200 IM Easy Cool down

    (4900 Total)
    Categories
    Swim Workouts
  8. Wednesday Workout

    by , July 6th, 2011 at 09:58 AM (Pete's swim blog)
    Next couple days are up in the air since the Huntsville city meet is taking place. Brings back lots of memories. I think they are going to let the Masters in early before the city meet starts. Other swim teams appear to have been kicked out.

    LCM

    400 Free
    100 Kick
    200 IM
    100 Kick
    400 Pull

    400 Free
    200 Kick down/Free back
    200 Kick w/ Fins
    4 x 50 Kick w/Fins
    100 Easy

    400 Choice Stroke down/Free back
    400 Drill down/Free back fast
    4 x 100 Pull
    4 x 50 Free
    8 x 50 IM Order
    100 Easy

    3 x 200 (Stroke/100 Free/Stroke)
    100 Easy

    4 x 50 IM - 1:00
    4 x 50 Kick - 1:15
    4 x 50 IM - 1:00
    4 x 50 IM - 1:00 Substitute one stroke w/ Kick

    200 IM Easy cool down

    (5900m Total)
    Categories
    Swim Workouts
  9. Monday/Tuesday workout + mini-tri

    by , July 5th, 2011 at 09:54 AM (Pete's swim blog)
    Monday, the masters group was off so I swam with MSA. Don't know exactly how much but it was around 5000m. After the swim, we headed out to a rec center on a local army base with our bikes and running shoes and did a small triathlon. It was pretty much 4 x 8 minutes out, 8 minutes back alternating run/bike. Kind of nice to be able to win some after these kids have been making me look bad in the pool . Of course, I paid a nasty price this morning. My legs can hardly kick at all. We also ended up swimming short course which I now dislike. Nothing really wrong about short course, its just that I get into a better rhythm doing long course. Between swims, we did plenty of hanging around pools, eating and shooting off fireworks. I was pretty tired through most of it. Glad to get the old routine back.


    SCY

    550 Free
    3 x 200 Kick/Drill
    4 x 200 Pull
    5 x 100 IM Rev. Order


    200 Free neg split
    200 Indiana IM
    200 Free neg split
    4 x 125 Kick last 25 hard
    4 x 25 IM Order :40

    200 Free
    2 x 100 IM
    4 x 50 Free easy down/hard back
    4 x 125 Pull
    4 x 25 Free sprint :40

    50 Easy
    200 Free
    100 Br. Pull
    200 Kick
    300 IM

    16 x 50 - :50 IM Order
    8 x 50 Kick - 1:00

    (6900 Yards Total)
    Categories
    Swim Workouts
  10. Saturday Workout

    by , July 2nd, 2011 at 10:10 AM (Pete's swim blog)
    Nasty crick in my neck just wouldn't go away. Things went slow today but I got though another 6000+ meters. I'm over 36000 for the week which is likely the most I've ever done in a week before. Might do a little more tomorrow but it won't be much. Pool is open for swim teams on Monday so I'll sneak in with the Madison swimmers to keep the distance up.

    LCM

    200 Free
    200 Drill
    100 Br Pull

    200 Free
    100 Kick
    200 Drill
    200 Free

    200 Free
    400 Kick down/Drill Back
    200 Breast
    400 Kick w/ Fins
    200 Back
    400 Pull
    200 Fly down/Drill back

    4 x 50 Free - 1:30 Hard
    4 x 100 Free - 2:15 Hard
    4 x 50 IM - 1:30 Hard
    200 Easy

    8 x 50 Kick easy/Hard
    100 Pull Free
    100 Pull Breast
    100 Pull Free
    100 Pull Breast

    3 x 100 Choice sprint - 3:00 (Free 1:19/Br 1:37/Free 1:17)
    200 Easy
    4 Times through
    * 50 Kick - 1:00
    * 100 Easy - 2:00

    2 x 50 (25 Sprint/25 Easy)

    100 Cool down

    (6300m Total)
    Categories
    Swim Workouts
  11. Friday workout

    by , July 1st, 2011 at 08:57 AM (Pete's swim blog)
    I'm adapting to the extra distance. Trying to make sure I'm not finishing up with lots of garbage yardage. It hurts but not as much as I thought it would. Will hopefully feel better with a couple days off next week.

    LCM

    200 Free
    100 Drill
    200 Free

    100 Free
    100 Kick
    100 Free
    100 Kick
    100 Free

    100 Br
    100 Free
    100 Bk
    100 Free
    100 Fly

    500 Pull
    5 x 100 Free - 1:45

    5 Times through
    * 50 Kick/50 Drill/50 Swim
    * 100 Negative split
    * 50 Choice Sprint

    5 x 100 Kick easy down/hard back

    4 x 50 Build
    5 x 100 Pull

    3 x 100 Br down/Free back w/ paddles
    4 x 150 - 2:30 100 Free/50 stroke

    200 IM Easy cool down

    (6300m Total)
    Categories
    Swim Workouts
  12. Thursday workout

    by , June 30th, 2011 at 09:51 AM (Pete's swim blog)
    Had some good sprints at the end of practice. Kept them all to 35-40 seconds. Went under 35 a couple times. I'm pretty confident I can break :30 from a dive with a taper.

    LCM

    500 Free
    200 Kick
    200 Pull
    400 Free down / IM Back

    200 Kick
    8 x 50 IM Order
    200 Kick

    200 Pull
    4 x 100 Free down/IM Order back
    200 Pull

    200 Pull Breathe left down/Breathe right back
    100 Pull Breathe every three strokes
    8 x 50 IM Order
    100 Pull Breathe every three strokes
    200 Pull Breathe left down/Breathe right back

    200 Easy
    50 Free sprint
    200 Easy
    2 x 50 Free sprint
    200 Easy
    3 x 50 Free sprint
    200 Easy
    4 x 50 Free sprint
    200 Easy

    200 Kick - no fins
    200 Free
    200 IM Cool down

    (6000m Total)

    Updated June 30th, 2011 at 11:03 AM by pmccoy

    Categories
    Swim Workouts
  13. Wednesday Workout

    by , June 29th, 2011 at 09:07 AM (Pete's swim blog)
    Did a little dryland last night. Going to try that 3 nights a week over the next 2 weeks. Probably started too late. Made some suggested changes to my breast stroke pull. It feels better but I'm using different muscles. Should be able to adapt before I taper.

    LCM

    700 warm up

    100 Free down/Fly back
    200 Kick
    100 Free down/Back back
    200 Kick
    100 Free down/Breast back
    200 Kick
    100 Free
    100 Easy

    200 Free down/Fly back
    400 Pull (Breathe left/right/alternate)
    200 Free down/Back back
    400 Pull (Breathe left/right/alternate)
    200 Free down/Breast back
    400 Pull (Breathe left/right/alternate)
    200 Free

    2 x 100 - 2:00 Free down/Breast back
    2 x 100 - 2:00 Breast
    2 x 100 - 2:00 Free down/Breast back
    2 x 100 - 2:00 Breast

    200 Easy

    400 Free
    100 Kick breast - no board
    3 x 200 IM

    200 IM Easy - cool down

    (6100m Total)
    Categories
    Swim Workouts
  14. USMS on local tv!

    by , June 28th, 2011 at 11:44 AM (Pete's swim blog)
    One of the local tv stations did a news story on Brook Pate, the Masters Coach in Huntsville, AL: http://www.waaytv.com/mediacenter/lo...ideoid=2585869

    I'm at :26 left in the video... the one doing breast stroke while everyone else is doing back stroke.
    Categories
    Uncategorized
  15. Tuesday workout

    by , June 28th, 2011 at 09:43 AM (Pete's swim blog)
    Got a little more than I expected today. After the main workout, I moved to an age grouper lane. After a couple hundred easy, the coach said: ok... 4 x 100 on 1:25. At this point, I was closing in on 6k. I decided to just go for it and see what happened. Suprisingly, I had no issues keeping up. After that she went to 4 x 100 on 1:20 at which point I was done.

    LCM

    400 Free
    300 Kick
    300 Pull
    300 Kick
    300 Free

    8 x 50 Kick
    50 Fly
    200 Free
    50 Fly
    50 Back
    200 Free
    50 Back
    50 Breast
    200 Free
    50 Breast
    8 x 50 Pull

    3 x 100 Kick descend
    50 Fly
    100 Free
    50 Fly hard
    100 Free hard
    50 Back
    100 Free
    50 Back hard
    100 Free hard
    50 Breast
    100 Free
    50 Breast hard
    100 Free hard

    150 Kick/Drill/Swim
    50 Breast
    150 Kick/Drill/Swim
    100 Breast
    150 Kick/Drill/Swim
    100 Breast

    200 Easy
    4 x 100 - 1:25

    2 x 50 Cool down

    (6200m total)
    Categories
    Swim Workouts
  16. Monday Workout

    by , June 27th, 2011 at 09:10 AM (Pete's swim blog)
    Up to 6000m today. Felt pretty good. We will see how good it feels at the end of the week. Had to swim with age groupers at the end of practice for the last few hundred meters. I always feel like a whale swimming with younger kids.

    LCM

    300 Free
    100 Kick
    200 IM
    100 Kick
    500 Free

    100 Free
    200 IM
    300 Free
    400 Free down/IM order back

    200 Kick - Side w/ fins
    200 IM
    4 x 50 Kick - no board

    200 Kick w/ fins
    400 Indiana IM
    4 x 50 Kick - no board

    3 x 100 Pull
    3 x 100 Free down/IM Back
    6 x 100 Pull
    6 x 100 Free 1-3/4-6 descend

    2 Times through
    * 3 x 100 Free down/ Breast back descend

    200 IM cool down

    (6200m Total)
    Categories
    Swim Workouts
  17. Home at last

    by , June 25th, 2011 at 10:23 AM (Pete's swim blog)
    The lawyer said that with adoptions, once you leave the hospital, things are almost always final even if they aren't "legally" final. It was a relief to drive off even though the birth mother gave every indication that she had no intention of changing her mind.

    The baby went to sleep at 10:00 last night and woke up at 4:00 am this morning as I was getting ready to go to the pool. My wife and I are bewildered... none of our others had ever done that. Gotta be a catch somewere.

    Light turnout at the pool. Swim teams were all gone and I suppose there was a big triathlon somewhere because the lap swimmers were absent as well. We were fortunate that they kept it long course. I managed a 43.5 50 breast stroke at the end of practice from a push of with a drag suit. I'd like to get to 40 before I shave and taper. Here's the rest of the workout:

    LCM

    600 Free
    200 Kick
    200 Pull

    400 back/breast

    9 x 50 3 x (Fly - 3 kick per pull/back/breast)
    3 x 150 Fly Kick on side/free/fly

    4 x 50 Kick
    4 x 50 Pull
    400 Free
    2 x 100 Kick - Easy/Hard
    2 x 100 Pull - Easy/Hard
    400 Free - Negative split
    200 Kick - Negative split
    200 Pull - Negative split
    400 Free - Hard

    200 Kick
    200 Pull

    8 x 50 Drill/Hard stroke

    200 Cool down

    (5700m total)
    Categories
    Swim Workouts
  18. Should be going home today

    by , June 24th, 2011 at 11:50 AM (Pete's swim blog)
    Thanks for all the congratulations and well wishes. The baby is doing great. Contact with the birth mother and her family has all been very positive. We should be going home this afternoon sometime.

    I'm still getting time to swim in the mornings. Slowly ramping up to 6Km/Day. Doubt I'll go much beyond that. Doubt my body could take it anyway. Here's what we did today:

    200 Free
    100 Back
    200 Free
    100 Breast
    300 Free

    4 x 150 Fly Kick/Free/Fly

    200 Breast
    100 Free
    200 Back
    100 Free
    200 IM

    10 x 50 Kick Easy/Hard

    4 Times through:
    * 50 Fly
    * 100 Back/Breast
    * #1 - 50 Free / #2 - 100 Free / #3 150 Free / #4 200 Free

    4 Times through:
    * #1 - 50 Pull / #2 - 100 Pull / #3 150 Pull / #4 200 Pull
    * 100 Fast

    400 Drill
    400 Free

    200 IM Easy Cool down

    (5800m total)
    Categories
    Swim Workouts
  19. I have a new son!

    by , June 23rd, 2011 at 01:54 PM (Pete's swim blog)
    Yesterday was long but worth it. The birth mother went through 24 hours of labor before having to do a c-section delivery. Hard to complain about lack of sleep... she had it much worse. Baby is healthy and peacefully sleeping while I type.

    Adoption has been a much different experience than with my three biological children. For us (adoptive parents), there is the same excitement with the constant fear of something going wrong as with our biological children. But we also see the sorrow and loss from the family of the mother giving her child away. It is harder to watch than I would have thought despite all the councelling and advice we have received. Overall, I know this is a positive thing for all involved but the next few days will be hard on everyone.

    I did manage to work in enough sleep to get up and swim this morning. Here's what we did:

    200 Free
    100 Drill
    200 Free

    200 IM Drill
    200 Free
    4 x 50 Kick
    200 Free
    200 IM Drill

    200 Kick negative split
    200 Free negative split
    4 x 50 IM Order

    200 Kick negative split
    4 x 50 IM Order
    2 x 100 Free negative split

    200 Pull Breathe Right
    200 Pull Breathe Left
    100 Pull Breathe Right
    100 Pull Breath Left

    2 x 200 Pull alternate breath
    2 x 100 Free alternate breath negative split
    4 x 50 worst stroke

    6 x 50 Choice Drill

    5 x 200 Breast/Free/Breast/Free/Breast

    200 Cool down

    (5600m total)
    Categories
    Uncategorized
  20. Long night... Should be a good day

    by , June 22nd, 2011 at 09:39 AM (Pete's swim blog)
    The mother of the child we are adopting went into labor early this morning. Someone today I should be a dad...again. This is our first adoption. Its been an interesting process so far. Hopefully all will continue to go welll.

    Managed to sneak out for a swim this morning:

    LCM

    400 free
    300 kick
    200 pull
    100 drill

    3x50 fly
    100 free
    3x50 back
    200 free
    3x 50 breast
    300 free
    3x50 free
    400 free

    3x100 kick
    300 free down/fly back
    3x100 pull
    3x100 kick
    300 back
    3x100 pull
    3x100 kick
    300 breast
    3x100 pull

    200 cool down

    (5500m total)
    Categories
    Swim Workouts