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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. Saturday Morning 5K

    by , March 12th, 2011 at 09:37 AM (Pete's swim blog)
    LCM

    Pool was set up Long Course today... it's been a while. I'm not really partial to Long Course but it is nice to do something a little different every once in a while.

    400 Warm up

    300 Down Kick/Back Drill
    300 Pull

    200 Free
    4 x 100 Down Free back worst stroke
    200 Pull
    4 x 50 IM Order

    200 Free
    4 x 100 Down Free back best stroke
    200 Pull
    4 x 50 IM Order

    300 Kick
    6 x 50 Free - 1:00
    300 Pull
    6 x 50 Free - 1:00

    4 x 150 - 50 stroke/50 free/50 stroke

    200 cool down

    (5000m Total)

    It hurts now and I've got a ton of yardwork to do today... and a car that needs some repair. Should be fun!
    Categories
    Swim Workouts
  2. MATT Friday Workout

    by , March 11th, 2011 at 09:07 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x 100 - 1:30
    4 x 100 - 1:40 (1st 25 Kick/4th 25 kick/1st 50 kick/2nd 50 kick)
    4 x 75 - 1:10 convert free to fly
    100 Easy

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 Kick/4th 25 kick/1st 50 kick/2nd 50 kick)
    4 x 75 - 1:10 convert free to back
    50 Easy

    4 x 100 - 1:20
    4 x 100 - 1:40 (1st 25 Kick/4th 25 kick/1st 50 kick/2nd 50 kick)
    4 x 75 - 1:10 convert free to breast
    100 Easy

    4 x 100 - 1:15

    300 Cool Down

    (4650 Total)

    Missed the second and third 100s on 1:15 by a second or two. Dug deep and made the last one on 1:15. Struggled a bit converting the 75s to fly. 50 fly/25 free was no problem but somewhere in there, I just ran out of gas.
    Categories
    Swim Workouts
  3. MATT Thursday Workout

    by , March 10th, 2011 at 08:59 AM (Pete's swim blog)
    SCY

    400 Warm up
    200 Free

    200 IM - 3:15 / 200 IM Kick - 3:45
    200 IM - 3:10 / 200 IM Kick - 3:40
    200 IM - 3:05 / 200 IM Kick - 3:35
    200 IM - 3:00 / 200 IM Kick - 3:30
    100 Easy

    200 IM - 2:55 / 200 IM Kick - 3:25
    200 IM - 2:50 / 200 IM Kick - 3:20
    200 IM - 2:45 / 200 IM Kick - 3:15
    200 IM - 2:40 / 200 IM Kick - 3:10
    100 Easy

    200 IM Timed (2:40)

    100 Cool Down

    (4300 Total)

    Made 5 200 IM's before I had to start substituting stroke for free. That's the deepest I've gone into this set with a drag suit. 200 Timed felt good.
    Categories
    Uncategorized
  4. Wednesday Workout - Rained out this morning

    by , March 9th, 2011 at 03:15 PM (Pete's swim blog)
    SCY

    400 Warm up

    400 Free - 6:00
    400 Free - 5:45
    400 Free - 5:30
    400 Free - 5:15

    50 Easy

    4 Times through
    *1 x 75 Free - 1:10
    *1 x 75 25 Stroke/50 Free - 1:10
    *1 x 75 50 Stroke/25 Free - 1:10
    *1 x 75 25 Stroke/50 Free - 1:10

    100 Cool down

    (3350 Total)

    It rained yesterday. Then it rained last night. And pretty much all morning. Waded through a small lake to get to my car. Checked the weather maps for lightning before I headed to the pool. All the lightning was south of me so I figure the pool would be open. Wrong... apparently there was lightning somewhere. Given the large amounts of rain on radar (and possiblility that one rumble of thunder would set us back another 30 mintues), we decided to come back at lunch. I like doing more distance be we made the most out of what we had today. Kept all the 400's between 5:05 and 5:10. Really wanted to make 5:00 on the last one but came up a bit short. Dave ended up helping me a lot with fly. He gave me a lot of things to work on and it was nice to be coached a little. Hopefully it will translate to some improvement in the near future.
    Categories
    Swim Workouts
  5. MATT Tuesday Workout

    by , March 8th, 2011 at 08:47 AM (Pete's swim blog)
    400 Warm up

    4 x 100 - 1:30 convert free to fly kick
    5 x 200 - 3:10 Odds IM/Evens Free
    50 Easy

    4 x 75 Breast - 1:30
    50 Easy

    1 x 200 - 2:30 Free
    1 x 150 - 2:30 Middle 50 Stroke
    1 x 200 - 2:30 Free
    1 x 150 - 2:30 Middle 50 Stroke
    1 x 200 - 2:30 Free
    50 Easy

    3 x 100 Stroke - 2:00
    25 Easy

    750 Relay - 7:30 (5 x 50 Each)
    125 Cool down

    (3850 Total)
    Categories
    Swim Workouts
  6. MATT Monday Workout

    by , March 7th, 2011 at 09:25 AM (Pete's swim blog)
    Scy

    400 warm up

    200 free - 3:00
    2 x 100 IM - 1:45
    100 pull - 1:30
    2 x 100 IM - 1:40
    100 pull - 1:30
    2 x 100 IM - 1:35

    100 easy

    10 x 200 - 3:00
    #1/#10: 200 IM or 100 fly/100 free
    #2 - #9: 100 free + convert 100 free to 100 IM kick to
    100 free

    10 x:
    * 100 free - 1:10
    * 50 easy - 1:10

    200 cool down

    (5200 total)

    Had to leave early today. Made it through half the 200s.
    Categories
    Swim Workouts
  7. Saturday Workout

    by , March 5th, 2011 at 09:15 AM (Pete's swim blog)
    SCY

    500 Warm up

    300 Pull
    3 x 100 Free
    300 Kick

    300 Pull
    100 IM - 1:45
    200 Free - 3:15
    100 IM - 1:45
    200 Free - 3:15
    100 IM - 1:45
    200 Free - 3:15
    100 IM - 1:45
    300 Kick

    2 Times Through
    * 200 Free
    * 4 x 50 IM Order - 1:00
    * 100 Free
    * 200 IM
    * 4 x 50 Free - :50
    * 100 IM

    (5000 Total)
    Categories
    Swim Workouts
  8. MATT Friday Workout - Roger is back

    by , March 4th, 2011 at 01:59 PM (Pete's swim blog)
    SCY

    500 Warm up

    4 x 50 - 1:00 Descend Fly
    4 x 50 - 1:00 Descend Back

    5 x 200 - 3:00 Even 1st 50 Kick/Odd 1st 50 stroke

    8 x 50 - :50 Free

    5 x 200 - 2:45

    4 x 50 - 1:00 Descend Breast
    4 x 50 - 1:00 Descend Free

    200 Cool Down

    (3900 Total)

    Roger showed up today after a two week trip to the SEC Championships and North Africa. Lots of great stories about South Sudan and Kenya. Great to have him back!

    Good workout overall. I'm getting faster with the drag suit but I've still got a long way to go. Breast stroke is improving nicely. I descended to a 38 pushing off from the wall. I still get sloppy when I try to swim hard but it is much better.
    Categories
    Swim Workouts
  9. MATT Thursday Workout

    by , March 3rd, 2011 at 08:58 AM (Pete's swim blog)
    SCY

    400 Warm up

    6 x 50 - :45 (Target :37.5 for next set)

    16 x 100 - 1:15 (Option rest on #5, #10, #15)
    1 x 50 - Sprint
    100 Easy

    20 x 25 Kick - :30

    4 Times Through
    * 5 x 50 - 1:00 (Odds hard stroke, evens easy free)

    50 Easy

    200 IM Kick Timed (3:23)

    200 Cool Down

    (4400 Total)

    I took the option rest on the 16 x 100. This is a set I'd like to eventually be able to do with a drag suit on and not following someone else. Today, I had my own lane and the drag suit on and still had trouble even with the rest. The first 4x100s I made. The next two were a big struggle and I ended up about 5 seconds off the 1:15 pace.
    Categories
    Swim Workouts
  10. MATT Tuesday Workout

    by , March 1st, 2011 at 09:49 AM (Pete's swim blog)
    SCY

    100 Warm up

    1 x 400 - 6:00
    5 times through:
    * 50 Fly - :45
    * 50 Kick - :55
    * 50 Back - :50
    * 50 Kick - :55
    * 50 Br - :55

    50 Easy

    1 x 400 - 5:40
    1 x 400 - 5:20
    1 x 400 - 5:00

    50 Easy

    1 x 500 Timed (6:23)

    200 Cool down

    (3750 total)

    Got a traffic ticket this morning . Got pulled over at the pool so everyone saw I was in "trouble". Apparently my brake lights aren't working. So, as I walk in, eveyone looks at me like I'm a hardened criminal. They all expect something serious like speeding. It was kind of a let-down to say "my brake lights were out". Took the cop 20 minutes to write up the ticket. That cut the warm-up short but the 400 on 6:00 was a good substitute. I was a bit disappointed on the last 400 and the timed 500. Missed the 400 split by 10 seconds. I really wanted to make the 500 on 6:15. Still, its the best I've done with a drag suit.
    Categories
    Swim Workouts
  11. MATT Monday Workout

    by , February 28th, 2011 at 08:35 AM (Pete's swim blog)
    SCY

    400 Warm-up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    16 x 25 - :30 Easy Free/Hard Stroke
    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    16 x 25 - :30 Kick

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    2 x 100 - 1:20
    3 x 100 - 1:25

    50 Easy

    16 x 25 - :40 Breath Control

    150 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  12. Saturday Workout

    by , February 26th, 2011 at 08:54 AM (Pete's swim blog)
    SCY

    250 Warm up

    3 x 100 Free - 1:20
    1 x 200 down worst stroke/back best stroke

    200 Kick
    100 Free
    4 x 50 IM Order - 1:00
    200 Kick
    200 Free
    4 x 50 IM Order - 1:00
    200 Pull
    300 Free
    4 x 50 IM Order - 1:00
    200 Pull
    400 Free
    4 x 50 IM Order - 1:00

    4 x 100 IM - 1:45
    200 Free
    4 x 100 Free - 1:30
    200 IM

    200 Cool down

    (4750 Total)

    Made an apheresis donation yesterday at the Red Cross so I was still feeling a bit sluggish. Never could get my fly going. Negative split all the 200+ freestyle sets. Very thankful to have HSA welcome me in on Saturday mornings.
    Categories
    Swim Workouts
  13. MATT Friday Workout w/ Video

    by , February 25th, 2011 at 12:48 PM (Pete's swim blog)
    SCY

    400 Warm-up

    2 times through (All on 1:10 interval)
    *75 Free
    *25 Fly/50 Free
    *50 Fly/25 Free
    *25 Fly/50 Free
    *50 Fly/25 Free
    *75 Fly

    100 Easy

    2 times through
    *4 x 75 Free - 1:10
    *4 x 75 Free - 1:05
    *4 x 75 Free - 1:00

    Timed video (100 br) [nomedia="http://www.youtube.com/watch?v=Tb83mL7u05o"]YouTube - 250211-practice-100br-pmccoy[/nomedia]

    (3300 Total)

    Felt pretty good today. Struggled some with the fly but I was able to finish strong on the 75 Frees on 1:00.

    Video is 100 Breast stroke. I did a 1:20. My meet times are in the 1:13 range so 1:20 is probably some improvement with a drag suit and a 3k workout.

    Things I think I'm doing better:
    * Kick is narrorwer... maybe not enough. When I roll my knees inward as my kick finishes, I tend to set up better for a narrower kick. Unfortunately, it is more natural for my knees to roll outward so I have to really focus on this.
    * Shorter pull. This just feels so much better. Is is short enough? Or am I still getting stuck in the 'prayer' position. My arms still seem to sweep pretty wide in the video.
    * Dive. Don't know if this looks any better but tucking my head more on the block seemed to help me hit the water cleaner.

    Things I'm pretty sure I'm still doing wrong:
    * Turns. Still swinging my right arm high over my head. It's painfully obvious when I watch the video but I'm hardly aware of it when I'm swimming.
    * Glide. I'm not getting much consistency. Sometimes it works out about right and other times I go too deep or too shallow. Near the end, I'm dying for O2 and I'm more than willing to take a shorter push off the wall in exchange for that first breath.

    Comments are welcome and much appreciated!
    Categories
    Swim Workouts
  14. MATT Thursday Workout

    by , February 24th, 2011 at 09:20 AM (Pete's swim blog)
    SCY

    400 Warm up

    8x100 Up/Down Fly - 1:30 (:10)
    4x100 Up/Down Fly - 1:40 (:10)

    50 Easy

    8x50 Easy/Hard IM Order - 1:00
    8x100 Up/down Kick - 1:40 (:05)
    8x50 Easy/Hard Free - :50

    50 Easy

    200 Free - 3:00
    4x100 Up/Down Back - 1:40 (:10)
    4x100 Up/Down Breast - 1:40 (:10)

    150 Cool down

    (4450 Total)

    Worked up to 50 fly on the Up/Down and then fell apart. Once we went to 1:40 I was able to get back up to 75 fly. Breast stroke felt great! Held under 1:30 with no problems at all. Changes have made a huge difference.
    Categories
    Swim Workouts
  15. MATT Wednesday Workout - Fly Day

    by , February 23rd, 2011 at 09:23 AM (Pete's swim blog)
    SCY

    400 Warm-up

    2 x through
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly - 1:00
    * 50 Free - 1:00
    * 400 IM - 7:00

    100 Easy

    200 IM (125 Fly/25 bk/25 br/25 fr) - 3:30
    300 IM (150 Fly/50 bk/50 br/50 fr) - 5:30
    175 Fly - 3:00
    175 Free - 2:30

    50 Easy

    10 x 50 Free - :45

    200 IM Timed (2:43)

    200 Easy Fly cool down

    (3400 Total)

    We have about 65 workouts we rotate through each day. Since we don't have a coach on deck, this works really well. We don't spend 15 minutes debating what we are going to do... we just do the next workout. Some workouts are more memorable that others for different reasons. This one sticks out because of all the fly and the pain that goes along with that. That's a good thing because these workouts tend to be milestones for me. I remember what I did the prevoius time a lot easier and I can guage my progress. Two years ago when I first started I thought the team was nuts for just trying something like this. I mostly did freestyle and mixed in fly where I could. For a while, whenever I saw this workout, I'd sigh, get out of the pool and go retrieve my fins. A few months ago, I started making the splits by removing my drag suit. Today, I was determined to make the splits with my drag suit on... and I did. The 175 fly was the only split I was in any danger of missing but I managed with a few seconds to spare. Its amazing the progress that can be made with persistence and a supportive team behind you.
    Categories
    Swim Workouts
  16. MATT Tuesday Workout

    by , February 22nd, 2011 at 08:29 AM (Pete's swim blog)
    scy

    400 Warm-up

    4 times through
    * 25 Kick - :30
    * 50 Free/Fly - :45
    * 75 Kick/Free - 1:15
    * 25 Back/75 Free - 1:30
    100 Free - 1:25
    100 Free - 1:20
    100 Free - 1:15

    100 Easy

    5 x 200 IM - 3:30
    1 x 100 Stroke - 2:00
    1 x 200 IM - 3:00
    1 x 300 Free - 4:00

    150 Cool Down

    (3550 Total)
    Categories
    Swim Workouts
  17. Monday Workout

    by , February 21st, 2011 at 08:46 AM (Pete's swim blog)
    SCY

    400 Free
    200 Kick

    2 x 100 IM
    200 Free
    2 x 100 IM
    200 Free

    8 x 50 Free
    200 IM
    400 Free
    200 IM
    8 x 50 Free

    200 Kick
    200 IM
    200 Free
    200 Pull
    200 IM
    200 Free

    4 x 50 Underwater down/Sprint back

    200 Cool down

    (4600 Total)

    Happy President's day! President's day means the public pool is closed and I headed into Huntsville again to work out. They start at 5:00 AM and I've got a 25 minute drive so I was up pretty early. But I'm very thankful that they are there and I've got someplace to swim. Great people also!
    Categories
    Swim Workouts
  18. Saturday Workout

    by , February 19th, 2011 at 09:02 AM (Pete's swim blog)
    SCY

    500 Warm up

    3x50 IM Drill down swim back
    3 x 200 Free
    4 x 75 IM no free
    3 x 200 Free

    300 Kick
    200 Pull
    3 x 100 Kick
    200 Free

    100 IM
    200 Pull
    200 Free
    100 IM
    200 Pull
    2 x 100 Free
    100 IM
    200 Pull
    4 x 50 Free

    4 x 25 IM
    4 x 25 Free
    4 x 25 IM
    4 x 25 Free

    100 Cool down

    (5150 Total)

    Visited my friends at HSA today. Kind of a long workout. I'm seeing some big improvement on my breast stroke thanks to Allen's tips. Need to keep working on getting the kick narrower. It gets wider the more tired I get.
    Categories
    Swim Workouts
  19. MATT Friday Workout

    by , February 18th, 2011 at 08:47 AM (Pete's swim blog)
    SCY

    400 Warm up

    8x50 - :50 2 Easy/2 Hard
    100 Stroke - 2:00
    8x50 Kick - :50
    100 Stroke - 2:00
    200 IM - 3:00

    8x50 - :50 2 Easy/2 Hard
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00

    8x50 Drill - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    2:00 Break
    400 Free - 5:00

    200 Cool down

    (3400 total)

    Weight is dropping fast since I've had a cold. Problem is I've run out of gas the last two days. I think it may be my body getting used to the daily grind again. I lasted through the final 300 free but had to pull up with 60 yards left to go on the 400. Felt really sick all of a sudden.

    Thanks to Allen, Arthur and Redbird (hopefully I didn't forget anyone) on the backstoke/breaststroke help. I'm already mixing some of the tips in and it is helping.
    Categories
    Swim Workouts
  20. Wednesday Workout

    by , February 17th, 2011 at 09:00 AM (Pete's swim blog)
    Someone threw up in the pool last night so it was shut down this morning. Went ahead and drove into Huntsville to work out with HSA. They start earlier than we do so about half of what I did was solo.

    SCY

    No warm-up

    300 Free
    6 x 50 - 1:00 IM Order (no free)
    300 Free
    300 Free
    6 x 50 - :50 free
    300 Free

    8 x 100 up/down kick - 1:45 (:10)
    1-5 no breast stroke kick
    6-8 breast stroke kick

    200 drill down, free back

    200 Easy IM cool down

    (3000 Total)

    Taper appears to be gone now. I struggled a lot on the 300's. Might be due to a lack of warm-up. Worked on freestyle stroke w/ my right arm. Apparently, I'm recovering too wide which is allowing my hand to slide outward as I pull throught the stroke. Also worked on keeping my backstroke kick faster w/ smaller amplitude. I think it helped but I felt very out of synch.
    Categories
    Swim Workouts