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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. Dodging thunderstorms

    by , May 26th, 2011 at 10:02 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
  2. Wednesday Workout

    by , May 25th, 2011 at 09:45 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
  3. 100th Blog Entry!

    by , May 24th, 2011 at 10:53 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
  4. Feeling better after some rest

    by , May 23rd, 2011 at 10:00 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
  5. Feeling better today

    by , May 21st, 2011 at 10:00 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
  6. MATT Friday Workout

    by , May 20th, 2011 at 09:58 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
  7. Worn out & tired but still kicking

    by , May 19th, 2011 at 10:49 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
  8. MATT Wednesday Workout

    by , May 18th, 2011 at 10:00 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
  9. Swam w/ age groupers today

    by , May 17th, 2011 at 10:02 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
  10. Half asleep workout

    by , May 16th, 2011 at 10:26 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
  11. "Ironman" relay

    by , May 14th, 2011 at 05:24 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
  12. Friday Workout

    by , May 13th, 2011 at 09:47 AM (Pete's swim blog)
    Nothing too special today. At the end of practice, Roger and Dave did 8 50s on 1:10. During the "rest" period, they did pull outs in the deep end. I joined them for 2 but I was pretty tired and just finished my cool down. 10 x 50 Fly pretty much put me in a hole from the start. Worked down to a 2:50 on the IMs but still felt sluggish all morning.

    SCY

    400 Warm up

    10 x 50 Fly - 1:00

    4 x 75 Free - 1:00
    1 x 50 Free - :35
    4 x 75 Pull - 1:00
    1 x 50 Pull - :35
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    50 Easy

    3 times through
    * 2 x 200 IM - 3:30
    * 300 Free - 3:00

    300 Cool Down

    (4100 Total)
    Categories
    Swim Workouts
  13. Distracted Pain

    by , May 12th, 2011 at 10:15 AM (Pete's swim blog)
    The idea here is that if your mind is focused on where you are in the set you won't have much time to feel any pain. These sets are a bit on the complicated side but there is a pattern that isn't too hard to follow. Even though this workout long on yardage, it goes fast.

    SCY

    500 Warm up

    3 x 25 - :30 Fr/Bk/Fr
    3 x 35 - :30 Fr/K/Fr
    3 x 25 - :25 Fr/Fl/Fr
    3 x 25 - :25 Fr/Br/Fr
    3 x 50 - :45 Fr/Fr - Fr/Fl - Fl/Fl
    3 x 50 - :45 Fr/Fr - Fr/Bk - Bk/Bk
    3 x 50 - :45 Fr/Fr - Fr/Br - Br/Br
    5 x 50 - :45 Fr/Fr - Fr/K - K/K - K/Fr - Fr/Fr
    50 Easy

    Here's where it gets a bit complicated.

    7 x 75 - 1:15 (This was originally on 1:10 - adjust to your pace)
    * Fr/Fr/Fr - K/Fr/Fr - K/K/Fr - K/K/K - K/K/Fr - K/Fr/Fr - Fr/Fr/Fr
    7 x 75 - 1:10 (Originally 1:00)
    Same as last set of 75s except change kick for stroke
    100 Easy

    Harder now

    9 x 100 - 1:45 Convert Kick to Free to Kick
    This was originally supposed to be on 1:30. I ended up doing IM Kick to IM to Br Kick.
    9 x 100 - 1:30 Convert Free to Stroke to Free
    Originally on 1:15. Sprint last 100

    200 Cool Down

    (4700 Total)
    Categories
    Swim Workouts
  14. More 200s...

    by , May 11th, 2011 at 10:04 AM (Pete's swim blog)
    Today features a lot of 200 kick which I'm a bit better at. I focused mostly on br kick since I'll be swimming breast stroke events at nationals. I was pretty tired at the end and may have pushed myself a little too far.

    SCY

    400 Warm up

    4 x 200 - 3:00 Convert Free to IM
    Rest

    200 - 3:00 1st 50 Kick
    200 - 3:10 1st 100 Kick
    200 - 3:20 1st 150 Kick
    200 Kick - 3:30 (Finished on 3:08)
    50 Easy

    4 x 200 - 3:00 1st/2nd/3rd/4th 50 Kick
    I felt really good on this set and picked up the pace for the free.
    50 Easy

    4 x 200 Kick - 3:30 Descend
    On this one, I converted IM Kick to Breast stroke kick. At 100 yards, I reached for my board and ended up losing grip on it and flinged it down the lane. Not good since 3:30 is a stretch for me anyway. Eventually, went down 15 seconds off the 3:30 pace and managed to get it back by the end. Unfortunately, this was a 800 straight kick for me and I was worn out at the end.
    100 Easy

    500 Pull Timed (6:30 )

    150 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  15. Lots of 200s

    by , May 10th, 2011 at 09:45 AM (Pete's swim blog)
    Did 12 200s for the main set. I kind of have to be in the mood for this and today was good. I think this is the first time I've tried this set with my current drag suit. I'm pretty close to being able to make the splits. The 2:20 still eludes me though.

    SCY

    450 Warm up

    12 x 200
    * Free - 3:00
    * Free - 2:55
    * Free - 2:50
    * Free - 2:45
    At this point, I was swimming consistent 2:40s wondering how I was going to be able to speed up and make the 2:35 and 2:30
    * Pull - 3:00
    * IM Kick - 6:00 (Rest up the hard stuff is coming)
    * Free - 2:40
    * Free - 2:35 Missed this one and was very upset with myself
    * Free - 2:30 Swam a 2:30 but was still behind from missing the 2:35
    * Pull - 3:00
    * IM Kick - 6:00
    * Free - 2:20 Made a 2:25

    50 Easy

    4 x 50 - :45 IM Order Down/Free Back
    4 x 50 - 1:00 Kick IM Order
    4 x 50 - :45 Free
    4 x 50 - 1:00 Kick IM Order
    4 x 50 - :45 IM Order Down/Free Back

    200 Cool Down

    (4100 Total)
    Categories
    Swim Workouts
  16. French invasion

    by , May 9th, 2011 at 10:10 AM (Pete's swim blog)
    There's a guy who swims in the morning with us but not really with us. His son has a roommate, Gil, at Alabama who swam with us this morning... really with us. Gil is from France but his last name looks German. Starts with a "G" and has way too many consonants together. Nice guy and great swimmer. Fun to watch people that make it look so effortless.

    Pool temperature was back down to 85. That's much better than 89 from friday and I was able to swim without feeling like throwing up. We did mostly sprint stuff today.

    SCY

    450 Warm up

    200 Free - 3:00
    3 x 50 - :50 FL/BK/BR
    3 x 50 - :45 FL/FK/BR
    12 x 75 Up/down - 1:10 (10)
    * 1-6 Free to back
    * 7-12 Free to kick

    4 times through
    * 25 Fly - :20 2 breaths
    * 25 Easy Free - :30
    4 times through
    * 25 hard kick - :30
    * 25 easy kick - :30
    4 times through
    * 25 Back - :20
    * 25 Easy Free - :30
    4 times through
    * 25 Pull - :20
    * 25 Easy Free - :30

    50 Easy

    8 x 100 Up/Down stroke 1:15 (:10)
    I didn't have much chance of making this so I put on fins and managed to alternate 100 Free with 25 stroke/75 free.

    50 Easy

    4 times through
    * 25 Fly - :20 2 breaths
    * 25 Easy Free - :30
    4 times through
    * 25 hard kick - :30
    * 25 easy kick - :30
    4 times through
    * 25 Breast - :20
    * 25 Easy Free - :30
    4 times through
    * 25 Pull - :20
    * 25 Easy Free - :30

    100 Cool down

    (4350 total)
    Categories
    Swim Workouts
  17. Cooler waters today

    by , May 7th, 2011 at 11:02 AM (Pete's swim blog)
    Swam at Huntsville Nat this morning. The 82 degree water felt soooo good after the heat from yesterday. They were setting up for a meet so it was long course with backstroke flags... deluxe accomodations! I'm still getting used to being out of the water for a week. Getting faster but not where I was before. I might have convinced one of the Huntsville swimmers to got to Nationals. He thought he had to qualify first (which I think he could do). Without that requirement, he seemed excited to start training for it.

    LCM

    400 Warm up

    3 x 100 Stroke down/reverse IM back
    200 Kick
    100 Easy

    200 Free
    5 x 50 IM Order
    400 Free
    4 x 100 Kick
    600 Free
    4 x 150 Kick/Drill/Swim IM Order

    3 x 200 Pull
    3 x 100 Free down/choice stroke back
    I did all three breast stroke. Arms were hurting bad at this point.

    200 Cool down

    (4500M total)
    Categories
    Swim Workouts
  18. Boiled alive in the pool...

    by , May 6th, 2011 at 03:11 PM (Pete's swim blog)
    There's a disturbing pool temperature trend: Tuesday - 82, Wednesday - 84, Thursday - 86, Today - 89! We don't even have any noodlers. However, I suspect the scent of warm chlorinated water may attract them if this keeps up. So, the workout was a bit abbreviated. We took lots of breaks and didn't push too hard today.

    SCY

    400 Warm up

    K1 = fastest kick, K2 = 2nd fastest kick, K3 = 3rd fastest kick, K4 = slowest kick
    S1 = fastest stroke, S2 = 2nd fastest stroke, S3 = 3rd fastest stroke, S4 = slowest stroke

    2 x 100 - 1:40 S1/K4
    2 x 100 - 1:40 S2/K3
    2 x 100 - 1:40 S3/K2
    2 x 100 - 1:40 S4/K1

    200 Free - 2:30
    200 Free - 3:00
    200 Free - 2:30
    Made the first 2:30 but only got a few seconds recovery on 3:00 and then ran out of gas from there. Made 2:40.

    2 x 100 - 1:45 S1/K4
    2 x 100 - 1:45 S2/K3
    2 x 100 - 1:45 S3/K2
    2 x 100 - 1:45 S4/K1

    Normally, this set calls for dropping the time to 1:35 but we were feeling a lot of heat at this point and opted for a few extra seconds.

    3 x 200 - 3:00 Descend (2:50, 2:45, 2:40)

    Called it a day after this.

    100 Cool down

    (3300 Total)
    Categories
    Swim Workouts
  19. Power back on!

    by , May 5th, 2011 at 10:35 AM (Pete's swim blog)
    Lights came back on almost exactly 7 days after they went off. Kids immediately beelined it for the tv. They instantly reverted to their power on routines. Hopefully they appreciate modern technology a bit more now that it has been taken away from them for a week. Probably not.

    Roger said I'm not getting a good catch on my free and fly. Did some catch up drills and tried to extend a little further on my fly stroke. Catch up is horribly awkward for me but I trust it will improve my speed in the long run. We went through two similar main sets today. Fatigue set in for the second set. Good overall workout.

    SCY

    400 Warm up

    4 x 100 - 1:30 1st 25 fly
    3 x 100 - 1:20
    4 x 100 - 1:45 50 Kick/50 Free
    3 x 100 - 1:20
    4 x 100 - 1:30 (25/50/75/100 fly)
    Made 25 and 50 fly. Fell behind on 75 but I did finish the set. Usually, I go 0/25/50/100 so this was a bit of extra effort today.

    100 Easy

    4 x 100 - 1:45 IM
    3 x 100 - 1:20
    4 x 100 - 1:45 (25/50/75/100 Kick)
    3 x 100 - 1:20
    2:00 Break
    4 x 100 - 1:15

    100 Cool down

    (4200 Total)
    Categories
    Swim Workouts
  20. 7th day... no power :(

    by , May 4th, 2011 at 10:51 AM (Pete's swim blog)
    It's been a whole week now. This is the hard part because 95% of the county has power... even parts that were hit by the tornado have power now. Everyone keeps saying "I'm sure you will have power soon." That's easy to say when you've had a hot water and heating/cooling for the last 3 days. I try to keep it all in perspective. Could be a lot worse and they are trying to make me feel better. Sometimes it feels like the power company has it in for us. But, we did lose power long before anyone else and there is likely damage to our substation that wasn't easily fixed. There's a decent chance we will be back on line today sometime... maybe.

    Nothing improves a bad day like a good swim. We did lots of 100s today. Descended them. I did OK but struggled at times. Here's the workout:

    SCY

    400 Warm up

    2 times through
    * 100 free - 1:30
    * 100 free - 1:25
    * 100 free - 1:20
    * 100 free - 1:15
    Not too bad... good warmup for what was to come.

    100 Easy

    2 times through
    * 100 free - 1:25
    * 100 free - 1:20
    * 100 free - 1:15
    * 100 free - 1:10
    Much harder. I missed the 1:10 by a couple seconds and could never recover completely. Finished 10 seconds off the pace.

    100 Easy

    100 free - 1:10
    100 free - 1:15
    100 free - 1:20
    100 free - 1:25
    100 free - 1:25
    100 free - 1:20
    100 free - 1:15
    100 free - 1:10

    Dave suggested we try it this way so that we had a little more time to recover for the last 1:10. Made the first 1:10, missed the first 1:15 and 1:20 but caught up at the 1:25s. Finished with two solid 1:15s.

    12 x 50 - 1:00 IM Order Kick/Swim

    100 Cool down

    (3700 Total)
    Categories
    Swim Workouts