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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. Working on stroke problems - Thursday workout

    by , June 16th, 2011 at 09:08 AM (Pete's swim blog)
    Dave was back today so I drafted a lot. It is easier but I'm not sure if it helps me get faster. Lots of varied breathing sets. I stink at breathing on my left side and have avoided fixing that for years. Brooke decided it has become his personal project to fix that. He seems to think that more left side breathing will work our some of the stroke problems I'm having. I'm open to it so I give it my best effort.

    LCM

    600 Warm up
    4 x 100 Down Free back IM order
    100 Easy

    300 Kick/Catch-up/Breathe Right
    300 Kick/Catch-up/Breathe Left
    300 Kick/Catch-up/Alternate breathing

    4 times through
    * 3 x 50 Stroke
    * 100 Free Breathe Left/Right/Alternate/Choice
    * 50 Free sprint

    4 x 200 Pull Breathe Left/Alternate/Right/Alternate

    3 times through
    * 50 Stroke sprint
    * 100 Free Breathe Left/Right/Alternate/Choice
    * 50 Stroke sprint

    2 x 500 - 7:45 (7:25, 7:25)
    I pretty much drafted the whole way on this one.

    200 IM Easy cool down

    (5800m Total)
    Categories
    Swim Workouts
  2. Wednesday Workout - Where's Dave?

    by , June 15th, 2011 at 08:42 AM (Pete's swim blog)
    Dave didn't show up today which meant I had to lead the lane. That isn't so bad... I don't like being in the middle during flip turns. I missed the draft though.

    LCM

    300 Free Warm up
    200 Kick
    200 Pull
    400 Free

    4 x 100 Kick
    2 x 200 Free
    4 x 50 Kick

    4 x 100 Pull
    4 x 100 Free Down/IM Back
    2 x 200 Free
    4 x 50 Pull
    4 x 50 IM

    5 x 200 - Odds IM/Evens Free

    200 Cool Down

    (4900m total)
    Categories
    Swim Workouts
  3. Tuesday workout

    by , June 14th, 2011 at 09:41 AM (Pete's swim blog)
    I've switched over all my fly to breast stroke until nationals. I figure I'm not swimming fly at nationals so there isn't much reason to train hard at it for the next month. Will probably convert back to free drill as well... or at least use a breathing pattern.

    LCM

    700 Warm up

    4 x 50 IM order
    200 Kick
    4 x 50 IM order
    500 Free negative split

    4 x 100 Free Down/IM Back
    200 Kick
    4 x 100 Free neg. split
    500 Pull

    100 Free
    50 Choice Fast
    100 Free
    2 x 50 Choice (2nd Fast)
    100 Free
    3 x 50 Choice (3rd Fast)
    100 Free
    4 x 50 Choice (4th Fast)

    4 x 100 Choice Drill/Free/Free/Choice stroke
    100 Easy

    400 IM Easy cool down

    (5100m Total)
    Categories
    Swim Workouts
  4. Monday Workout - 600s

    by , June 13th, 2011 at 10:36 AM (Pete's swim blog)
    Not much rest today. Dave led the lane until an ex-HS swimmer got warmed up. He cruised, we drafted. Didn't take him too long to drop us but it was fun trying to keep up.

    LCM

    Warm up
    200 Free/200 Kick/200 Free

    200 Br down/Free Back /200 Pull/ 200 Br down/Free Back
    200 Bk down/Free back /200 Kick/ 200 Bk down/Free Back
    200 Fl down/Free Back /200 Pull/ 200 Fl down/Free Back

    300 Pull / 300 Free down/ IM Back
    200 Free / 200 IM / 200 Free
    6 x 100 Free

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

    200 Cool Down

    (5400m Total)
    Categories
    Swim Workouts
  5. Saturday Workout

    by , June 11th, 2011 at 02:16 PM (Pete's swim blog)
    Short course today. Kind of good to go back to the old walls for a while.

    SCY

    700 Warm up 400 IM/300 Free easy

    4 x 100 Free - 1:30
    600 Kick/Drill/Swim

    2 Times through
    * 200 Kick
    * 4 x 50 Kick - 1:00
    * 200 IM
    * 4 x 75 IM Order (50 Easy/25 Hard) - 1:30

    3 Times through
    * 200 Pull
    * 25 Free
    * 50 Free
    * 75 Free
    * 100 Free Hard

    200 Easy

    6 x 75 - Kick/Drill/IM

    200 Cool Down

    (5700 Total)
    Categories
    Swim Workouts
  6. Friday Workout

    by , June 10th, 2011 at 11:28 AM (Pete's swim blog)
    Not much today. Donated apheresis after swimming. Allways fun to wear yourself out and then follow it up with a blood donation. I did manage to pick up a quick breakfast prior to giving blood.

    LCM

    300 Warm up
    200 Kick
    100 Free
    100 Free
    200 Kick
    300 IM Drill down/Swim Back

    300 Pull
    3 x 200 IM
    3 x 100 Free
    6 x 50 Kick

    300 Pull
    3 x 200 Free
    200 Fly/Free/Free/Fly
    200 Back/Free/Free/Back
    200 Breast/Free/Free/Breast
    6 x 50 Kick

    800 IM Easy
    100 Cool Down

    (5400m Total)
    Categories
    Swim Workouts
  7. Being sick stinks

    by , June 9th, 2011 at 10:39 AM (Pete's swim blog)
    Wife and I got a stomach bug about 10 minutes apart wednesday morning. Felt miserable the rest of the day. No swimming. Woke up this morning in much better shape.

    Did some 100m sprints today. I've never done that distance so I ended up going way too fast on my first attempt. Slowly dropped the time from there. Hope to do more as nationals starts approaching.

    300 Warm up
    300 Br/Back
    300 Kick - no board
    300 Breathe right/left/every 3 down/swim back
    300 Swim

    3 x 200 Pull
    200 Free down/Fly drill back
    2 x 50 Fly - Build/Hard
    200 Free down/Back drill back
    2 x 50 Back - Build/Hard
    200 Free down/Breast drill back
    2 x 50 Breast - Build/Hard

    4 times through - 4:00
    *100 Sprint free (1:17, 1:15, 1:15, 1:14)
    *100 Easy

    400 Swim
    800 IM Easy - Cool down

    (5000m total)
    Categories
    Swim Workouts
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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