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. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. MATT Wednesday Workout

    by , February 16th, 2011 at 08:35 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x through
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    (I dropped 25 fly off each interval on iterations 2 and 3)

    16 x 100 Up/Down Kick - 1:40 (:10)

    50 Easy

    12 x 50 - :50
    Odds 25 kick / 25 swim
    Evens 50 swim

    250 Cool down

    (3800 Total)

    Felt miserable after my swim Monday. By noon I had chills & aches. Mostly slept. Skipped Tuesday to recover. Felt great today! I've still got a little taper left. Usually have to take off my drag suit to make the fly sets. Didn't need to today. Might be I'm just a bit more confident and motivated after the meet. Hope it doesn't go away.
    Categories
    Swim Workouts
  18. 2011 Auburn Masters SCY Meet (recap of my events)

    by , February 14th, 2011 at 11:26 AM (Pete's swim blog)
    Lots of fun! Met a bunch of people. Met Elaine from the forums. Tried to meet more of my competitors this year. Found a few of them and even ended up helping one of my competitor's son make sure he was doing the lap counter correctly for his dad. Everyone I met was very friendly and we all had a great time talking about swimming and other things.

    Fought a cold thorugh the weekend. It was worse later on Sunday. Don't think it effected me much but the cold/warm cycles were starting to give me some nasty chills. Most of my problems are simple mistakes. I know what I'm supposed to do but when the gun goes off, I just go... I don't think too much. Bad practice habits take over and the mistakes start piling up. Still, it was a great meet and I set personal bests in almost everything I swam.

    Here's what I swam:

    Day 1

    200 Fly - Seed 3:00.00 / Time 2:41.94
    Had a lot of fun on this race. I expected a gruelling race where I just gutted it out to the finish. Went smooth and easy for 150 yds. Planned to just finish it easy but the guy next to me in lane 5 stayed with me the whole race and I just couldn't resist letting it loose for the final 50. Can't wait to do this one again.

    100 Breast - Seed 1:13.57 / Time 1:13.41
    Ended up in the final heat for this race which is new for me. I let that get to me a bit. Don't remember much from this one. I was a bit disappointed with my time but it is the fasted I've swum this event and I ended up winning the event in my age group.

    200 Free - Seed 2:14.64 / Time 2:11.14
    This was a frustrating swim. It started well. I planned a smooth fast 100 and then just go for it at the end. At 50 yards, I took a turn too close and pushed off at an angle. It was so bad I nearly ended up in the next lane. Did the same thing at the bulkhead and once more on the wall. I was really very frustrated with myself. Once I got my act together, I started chasing everyone down. Caught everyone in the heat except someone on the other side of the pool. Minor consolation for a race that could have been a lot better.

    400 IM - Seed 5:45.00 / Time 5:24.37
    Planned to take this one easy since I had a relay next. The guy next to me took off and swam a 4:56. Glad I chose to ignore him. Would have been more interesting on the other side of the pool where lanes 7 and 8 went 5:24.81 and 5:24.78. Despite my good decision not to chase, I had plenty of "moments" in this race. The most notable was my second backstroke turn when I started turning over on my belly before I realized I was still doing backstroke. Almost dq'd but apparently they decied I didn't go past 90 degrees. I was still shaken from the previous bad turns and was dreading the free. But all went well and I finished way ahead of the expected 5:45.

    200 Medley Relay - Time 1:53.88
    I swam the Breast stroke leg and set a personal best at 33.03. My foot came out of the water on one kick but otherwise, it went really well. Alas, we lost by .08 seconds. Would have been nice to get a full grab on that one kick. Our anchor guy swam an awesome 23.5 right after swimming in the 400 IM final to close a 2.5 second gap on the winning team. It's ok though... we got'em back later.

    Day 2

    500 Free - Seed 6:00.10 / Time 5:54.08
    I did a really good job of managing this race. I'm capable of going faster but I'm doing a lot better at swimming my own race and not chasing competitors. Started smooth and fast and just clicked it up a notch each 100. Had enough left to go very hard on the last 50. Probably had a bit too much but that's better than running out of gas. One final note of the 500. I got a little excited and started rocking on the block before the start and fell in when they asked us to stand back up. Embarrasing... and on a 500 of all races. At least someone else went with me .

    200 Breast - Seed 2:42.67 / Time 2:39.09
    Second finals heat I swam in and I did a lot better in this one. Had a good solid 100 and then set my sights on lane 7 who was about 1 second ahead. Caught and squeaked by him at the last second. It was really good to break that 2:40 barrier.

    200 Back - Seed 3:00.00 / Time 3:11.71
    I approaced the 200 backstroke as a warm-up for my 50 breast stroke. So, the time didn't matter but the officials botched this one. Video clearly shows me touching at about 2:50 but the pad didn't register and whatever backup they had failed also. As I was getting out, I heard someone say, "please hit the touch pad on lane 1". My backstroke is slow... but not that slow .

    50 Breast - Seed 33.15 / Time 33.31
    Can't seem to break 33. I really beat myself on this one. Dove too deep and was suprised to see 2 feet of water over me when I popped up my head to take my first breath. Had to glide a lot longer than I wanted in an un-streamlined position. Once I got on the water, I did well but the damage was already done.

    200 Free Relay - Time 1:46.87
    I led off with a 27.35. Bad swim for me. Anchor guy swam a sub 24 to close a half second defecit and win by a quarter second.

    Lots of fun, fast pool and great people. Can't wait for next year!
    Categories
    Uncategorized
  19. MATT Monday Workout

    by , February 14th, 2011 at 08:49 AM (Pete's swim blog)
    SCY

    400 Warmup

    6 x 100 Up/Down kick/Free - 1:40 (:10) Start w/ 50 Kick. Replace 25 fr with 25 kick if you make the interval (minus 10 seconds). Do opposite if you miss it.
    6 x 100 Up/Down Fly/Free - 1:30 (:05) Contiune Up/Down from where you are on the kick. Replace 25 fr with 25 fly if you make the interval (minus 5 seconds). Do opposite if you miss it.

    100 Easy

    4 times through
    * 50 Easy - 1:00
    * 50 Hard - 1:00 (target :35)
    * 100 Easy - 1:30
    * 100 Hard - 1:30 (target 1:10)

    50 Easy

    200 timed (2:22)

    100 Cool down

    (3150 Total)

    Short workout today. Swam solo. Everyone else took the day off after the meet. I really don't blame them and I probably should have also. With so many people sick around me, it was inevitable I'd get this also. I really don't like swimming w/ a cold but it is better than back pain. I got a solid day in at the meet Saturday and I don't think the cold really bothered my until later on Sunday.

    Despite the cold, I'm still tapered and it is fun to practice tapered. Swam a solid 2:22 on the 200. Everything seemed easier even w/ a drag suit on.
    Categories
    Swim Workouts
  20. MATT Thursday Workout

    by , February 10th, 2011 at 09:26 AM (Pete's swim blog)
    Woke up to 1" of snow/ice this morning. Roads are all closed so no swimming. Temperature is only going to get up to 32 today so it is not likely to melt much (do I really live in the south?). Roger is trying to get them to open the pool for MSA this afternoon if the roads improve. If he is successful, we might get in a workout with the kids.
    Categories
    Swim Workouts