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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. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. "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
  8. Friday Workout

    by , May 13th, 2011 at 08:47 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
  9. Distracted Pain

    by , May 12th, 2011 at 09:15 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
  10. More 200s...

    by , May 11th, 2011 at 09:04 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
  11. Lots of 200s

    by , May 10th, 2011 at 08:45 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
  12. French invasion

    by , May 9th, 2011 at 09:10 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
  13. Cooler waters today

    by , May 7th, 2011 at 10:02 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
  14. Boiled alive in the pool...

    by , May 6th, 2011 at 02:11 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
  15. Power back on!

    by , May 5th, 2011 at 09:35 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
  16. 7th day... no power :(

    by , May 4th, 2011 at 09:51 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
  17. Back in the pool - and got a hot shower!

    by , May 3rd, 2011 at 12:23 PM (Pete's swim blog)
    Felt great to swim again. I don't think I've been away from a pool for 6 days since I started swimming 2.5 years ago. Still don't have power but the cell tower near my house is back up and I don't have to worry about bad quality calls anymore. We only did a little over 3K today and it hurt. I got some exercise playing with kids this week and moving trees but it isn't near the intensity of our morning swims. There's a reasonable chance we will have power today. Homes within a half mile of us have it but the limiting factor seems to be how much power TVA can divert to us. They are working hard to get more capacity in but nobody knows the exact timeline.

    SCY

    400 Warm up

    6 x 50 Free - :45

    8 times through
    * 100 free - 1:15 (evens pull)
    * 100 Kick - 2:15
    We pushed hard to make these on 1:10. I was usually 1:10 to 1:12. Dave B was doing 1:00 to 1:05. Good set... kick allows for some recovery but not too much. Had to keep pushing hard to make the 1:10 every time.

    75 Easy

    12 x 50 - 1:15 from dive, IM order

    125 Cool down

    (3100 Total)
    Categories
    Uncategorized
  18. 5 days - no power

    by , May 2nd, 2011 at 04:46 PM (Pete's swim blog)
    I'm back on line more or less now. All thursday, I had a 4g internet connection. That night, the gas ran out on the tower and I've had spotty cell reception ever since. I spent friday rebuilding a small generator that was clogged from improper shutdown 15 years ago. Got it going and tried to hook up my cable modem. Unfortunately, it was putting out bad power and I ended up frying my laptop, and modem power adapters. Got new ones today and my neighbor's generator is powering my cable modem and wifi. Most of Huntsville is back on line but we are too close to the heavily damaged areas. Might get power back tomorrow.

    Friday, I tagged along with a church group to help out in a hard hit area. It was nice to see the number of people doing what they could. Lots of help from all over the place. Looting was minimal. Someone broke into a gas station Thursday night. Owner had stayed in the gas station... armed. Looter was shot and killed and that's all I've heard about looting. Devastation is hard to describe. The biggest tornado came about 2 miles from my house. It was rated an EF4 and cut a 62 mile by half mile path through three counties. When people say houses were "leveled", that's usually not exactly correct. Sure, some houses have nothing but foundation left but this is rare. The majority of houses in the path however, are "totaled". The wind just picked them up off thier foundation and moved them. Sometimes a couple feet and sometimes a couple hundred feet. It doesn't really matter either way. The human suffering is worse than the damage itself. It was hard to watch people picking through what was left... much harder I'm sure to be the one doing it. I mostly cleared trees. It wasn't much but I suppose it was something.

    The neighborhood had been awesome. We cook out each night while the kids play. Usually 8-10 families show up. Lots of fun and I'm gaining way too much weight.

    The pool has power but it was still closed this morning. Hopefully, it will be running tomorrow.
    Categories
    Uncategorized
  19. Dark night

    by , April 28th, 2011 at 08:02 AM (Pete's swim blog)
    It's hard to imagine how dark things can get until the power is gone. I think they said 300000 have no power. With the exception of a faint glow to the northwest, everything was pitch black. I fear that glow was rescue efforts in a harder hit subdivision near us.

    All of madison county in alabama is without power. Now we are looking at 5 to 7 days without any. We normally get great and cheap power from TVA. Part of it from a hydro plant to the south and part from a nuke plant to the west. Major lines to the nuke plant were destroyed and the dam just doesn't have the capacity to power the area. Even if they could turn the power on, all the damaged power lines would just shut it back down.

    Time to think about life without power for a while. I'm a bit surprised I have internet. It is actually 4g! Go t-mobile! Eventually the generator running that tower is going to shut down. A small city east of here has power. I'm going to see if I can get some ice, charcoal, gas and maybe some warm food. Unfortunately I'm probably not the only one to think of that.

    In all, my problems are tiny. So many have their lives turned upside down right now.
    Categories
    Uncategorized
  20. Crazy day

    by , April 27th, 2011 at 10:19 PM (Pete's swim blog)
    Several waves of thunderstorms today. Small tornado in neighborhood knocked down trees. We were fortunate. Tornados destroyed homes all around north alabama. Casualties likely to be far worse than currently reported. Very sad.

    Power out for up to 72 hours. I'm posting from my cell phone which has intermittent internet. Otherwise we are effectively back in the stone age. Looks like swimming will be an afterthought for a while. Prayers needed for the area.
    Categories
    Uncategorized