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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. 05.17.13 - Friday workout

    by , May 17th, 2013 at 12:18 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Had to get out early to give blood. Still got nearly 5k in.

    SCY

    600 Warm up

    2 x 100 - 1:30
    2 x 100 IM - 1:30

    5 x 200 IM - 2:45 (did these as 175s except the last one - 2:40)
    150 Easy

    5 Rounds of:
    * 100 Up/Down Kick - 1:30 (:05)
    * 100 Pull - 1:30
    * 100 Up/Down Kick - 1:30 (:05)
    * 200 - 3:00 convert free -> Br (original interval was 2:30 - we decided 3:00 was more realistic)

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  2. 05.16.13 - Thursday workout

    by , May 16th, 2013 at 11:04 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Andrey. Andrey led my lane until he got tired. It was kind of a mess because the workout switched up between each of our strengths and we were destined to get tangled up a bit. Near the end, another lane opened up which made things easier. I ended up racing Roger on a 300 backstroke. I got paddles and and buoy, he didn't. Even with my paddle advantage, it isn't a race I'm going to win but I kept up with him longer than I would have expected. I was even ahead at 200 yards.

    SCY

    650 Warm up
    5 x 100 - 1:30, Odds IM, evens free

    4 Rounds of:
    * 2 x 50 Hard stroke - :45 (did these fly except the last round when I came in :15s past the interval)
    * 2 x 50 Easy free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 - 4:00, convert free to stroke by round (rnd 2 - 100 Br/200 Free, rnd 3 - 200 br/100 free, rnd 4 300 bk pull)
    100 Easy

    4 x 25 - :40, no breath
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    8 x 50 Kick w/ fins - 1:00 Odds Underwater SDK, Evens IM Order

    200 Cool down

    (5850 Total)
    Categories
    Swim Workouts
  3. 05.15.13 - Wednesday workout

    by , May 15th, 2013 at 10:40 AM (Pete's swim blog)
    Swam w/ Sam, Dave and Dave. Felt fairly strong today. Workout was challenging but not beyond what I can do for a change.

    SCY

    600 Warm up

    4 Rounds of:
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Stroke - 1:15, Reverse IM Order, no free
    1:00 Rest

    4 Rounds of:
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Stroke - 1:15, Reverse IM Order, no free
    1:00 Rest

    4 Rounds of:
    * 75 Pull - :50 (made :45s)
    * 75 Kick - 1:20
    * 75 Stroke - 1:20, Reverse IM Order, no free
    100 Easy

    10 x 100 Up/Down Kick - 1:30 (:05)
    100 Easy

    4 x 25 - :40, no breath
    4 x 25 - :35, kick
    4 x 25 - :30, IM Order
    4 x 25 - :25, Free

    10 x 50 - 1:00 Easy/Hard, 2 x Fly, 2 x Back, 2 x Br, 2 x Fr, 2 x Kick

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  4. 05.14.13 - Tuesday workout

    by , May 14th, 2013 at 03:11 PM (Pete's swim blog)
    Swam w/ ... and Dave.

    SCY

    600 Warm up

    10 x 100 - 1:30 Odds IM, evens free

    16 x 25 - :30 IM Order, half underwater
    1:00 Rest
    5 Rounds of:
    * 4 x 50 - 1:05 (Odd rounds 1/2 underwater, Even rounds kick)
    * 2 x 200 Pull - 2:20
    Making the 200s on 2:20 wasn't so bad but pushing off for 12 yards underwater right after was pretty tough. The original interval on the 50s was :50. Don't think I could have handled that.

    8 x 50 Kick - 1:00
    1:00 Rest
    100 Timed kick (IM - 1:33)

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  5. 05.13.13 - Monday workout

    by , May 13th, 2013 at 10:43 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Pool was really hot today. Someone removed the thermometer so I have no idea how hot but it felt warmer than the typical 86.

    SCY

    650 Warm up

    3 x 50 Free - :50 / 1 x 50 Kick - :50
    1 x 50 Stroke - :50 / 2 x 50 Free - :50 / 1 x 50 Kick - :50
    2 x 50 Stroke - :50 / 1 x 50 Free - :50 / 1 x 50 Kick - :50
    3 x 50 Stroke - :50 / 1 x 50 Kick - :50

    4 Rounds of (Pick 4 from Fly, Br, IM, Free, Free for each 100)
    * 100 - 1:30 (fly on rounds 1 & 4, Br on rounds 2 & 3)
    * 100 - 1:25 (did IM)
    * 100 - 1:20 (free)
    * 100 - 1:15 (free)
    100 Easy
    After 2 rounds, I wasn't doing so well and we decided to implement a 1:00 rest in between rounds.

    7 Rounds of:
    * 75 Pull - :50 / 25 Pull - :40
    * 75 Kick w Fins - 1:05 / 25 Kick w fins - :45
    50 Easy

    4 x 25 - :40, no breath
    4 x 25 - :35, kick
    4 x 25 - :30, IM Order
    4 x 25 - :25, Fly
    4 x 25 - :20, Free

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  6. 05.11.13 - Saturday workout

    by , May 11th, 2013 at 09:34 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Tess at the Hsv Nat. Had a hard stop at 7:00 am to go coach soccer games. That was a good thing because I was hurting about then.

    LCM

    400 Warm up (Does putting in lane ropes count because I should maybe get credit for 500 meters?)

    3 x 300
    * #1 Fly/Bk/Br kick down/free back
    * #2 Fly/Bk/Br drill down/free back
    * #3 Fly/Bk/Br down/free back
    Dave took off on these and we didn't end up with any rest. It was more like a 900 straight.

    200 Kick
    200 IM
    200 Kick
    200 Free
    200 Kick
    200 IM
    200 Free
    200 IM
    I think this is what we ended up doing. Anyone see a pattern here because I just don't see one.

    400 Pull
    3 x 200 Negative split - 2:00
    2 x 200 Pull - 3:00
    6 x 100 odds easy - 2:00, evens hard - 1:20
    Only made two of the 6 100s and had to pack it in.

    200 cool down

    (4700m Total)
    Categories
    Swim Workouts
  7. 05.10.13 - Friday workout

    by , May 10th, 2013 at 10:43 AM (Pete's swim blog)
    Swam w/ Dave and Andrey. Lifeguards showed up late . I never could get going today and struggled through parts of this workout.

    SCY

    400 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Stroke - 1:30

    4 Rounds of:
    * 75 Pull - 1:00
    * 25 Fly - :30 (No breath)
    * 200 IM - 3:00
    * 25 Fly - :30 (No breath)
    * 75 Pull - 1:00
    100 Easy
    On round 1, I made each 25 fly w/ 1 breath. By round 2, it was 2 breaths. On round 3, 1 up/1 down. Round 4, breath each stroke. Kind of disappointing. My fly definitely wasn't strong today and I was limping through the 200 IMs on 2:50-2:55.

    800 IM Kick - 16:00 (14:30ish)
    1:00 Rest
    32 x 25: odds easy free-:30, evens hard stroke - :20

    100 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  8. 05.09.13 - Thursday workout

    by , May 9th, 2013 at 11:42 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My kids made it on the swim team! They both worked hard to learn the strokes so they could make it and both are excited. Now, I can back off and let the people who know how to teach swimming fast take over. The cool thing is that the team will participate in the Alabama State Games swim meet in mid-June and they let parents swim on the team with the kids. So, I'll get to swim on their team for one meet... fun!

    SCY

    600 Warm up

    8 x 100 Kick - 1:45 (2 x Fr/Br, 2 x Fl/Br, 2 x Br, 2 x Bk/Br)
    4 x 50 Bk - :50, Descend
    6 x 100 Free - 1:15 (Made it but I wasn't warmed up and struggled)
    100 Easy

    10 x 100 Pull - 1:20 (descended 1:08->1:03)
    2 x 100 Kick - 1:45

    2 Rounds of:
    * 2 x 100 Kick - 1:45
    * 100 Pull - 1:20
    * 100 Pull (25 Fly/75 free) - 1:20
    * 100 Pull (25 Bk/75 free) - 1:20
    * 100 Pull (25 Br/75 free) - 1:20
    * 100 Pull - 1:20
    * 2 x 100 Kick - 1:40, make 1:30
    * Rest in between rounds

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  9. 05.08.13 - Wednesday workout

    by , May 8th, 2013 at 10:01 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Felt pretty strong today. I'm doing stuff right now that I would have had to do without a drag suit last year... some things a little faster. 1:10 repeats w/ a drag suit are still a bit out of my reach but I'm getting closer.

    SCY

    600 warm up

    3 x 100 - 1:25, 1st 25 stroke
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (actually missed the interval on the second one)
    1 x 100 - 1:10 (pushed hard w/ a 1:08 to make up for missing the 1:15)
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:20
    2 x 100 - 1:15 (made 1:10s)
    1 x 100 - 1:10 (1:07)
    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 IM - 1:35
    2 x 100 Fly - 1:30 (1:25s)
    1 x 100 Free - 1:25

    18 x 50 - 1:00 (6 Free, 4 IM Order, 8 kick w/ fins)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  10. 05.07.13 - Tuesday workout

    by , May 7th, 2013 at 10:58 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Did mostly distance stuff today. Felt pretty good through the workout and had a decent 500 at the end.

    600 Warm up

    400 Free - 6:00 (5:00)
    100 Easy

    5 Rounds of:
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Breast - :55
    100 Easy

    400 Free - 5:40 (4:55)
    400 Free - 5:20 (4:52)
    400 Free - 5:00 (4:52)
    100 Easy

    500 Timed Free (6:00) Probably one of my better drag suit times.

    16 x 25 - :40 Odds no breath, evens easy free
    :30s Rest
    16 x 25 Kick - :30
    :30s Rest
    16 x 25 - :30 IM Order

    200 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  11. 05.06.13 - Monday workout

    by , May 6th, 2013 at 10:41 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. My son is trying out for the swim team tonight and my daughter tries out tomorrow. We started practicing a couple months ago. 2-3 days a week for 60-90 minutes. Swim lessons isn't something I was planning this spring. I'd prefer to pay someone else to do it because I don't really know what I'm doing. Unfortunately swim lesson options are limited and both kids have way too many other things going on to fit into anyone else's schedule. With a lot of help from friends and despite dad's instructions, they have both figured out how to swim freestyle and backstroke. Now that its over, I kind of miss it already. They will be better swimmers in the hands of a good coach but it was fun working with them.

    SCY

    600 warm up

    3 x 100 Free - 1:25
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    16 x 25 - :30 Easy free/Hard IM Order

    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard IM Order
    Kept all these at 1:05s. Made the last one on 1:03.

    3 x 100 - 1:25 (convert 100 IM->25 stroke/75 free)
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    2 x 100 Free - 1:20
    3 x 100 - 1:25 (convert 25 stroke/75 free->100 IM)
    16 x 25 - :30 Easy free/Hard IM Order
    50 Easy

    10 x 50 Kick - 1:00 IM Order
    :30 rest
    10 x 50 Kick w/ fins - 1:00 Odds down underwater, back easy; evens IM Order

    100 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  12. 05.04.13 Saturday workout

    by , May 4th, 2013 at 09:39 AM (Pete's swim blog)
    Swam at Hsv Nat w/ Dave. Lots of rain overnight but fortunately no thunder/lightning. There is a triathlon in Guntersville this morning so most of the triathletes weren't there. I imagine it will be pretty miserable conditions for a triathlon today but judging by attendance at the pool, most are sticking with it. I felt better today but didn't push too hard.

    LCM

    500 Warm up

    400 IM (50 kick/50 swim)
    4 x 50 - 1:10 IM order
    400 drill down/swim back
    4 x 50 - 1:05 IM Order

    3 x 200 Free - 3:10 (2:55, 2:50, 2:50)
    1 x 200 Kick w/ fins
    3 x 200 IM - 4:00 (3:25, 3:20, 3:15)
    1 x 200 Kick w/ fins

    300 Free - 4:30 (4:25)
    200 Free - 3:00 (2:55)
    100 Free - 1:30 (1:27)
    :30 rest
    200 Pull - 3:00 (2:40)
    6 x 50 Free - 1:00 (:45->:38)

    200 Cool down

    (4600M total)
    Categories
    Swim Workouts
  13. 05.03.13 - Friday workout

    by , May 3rd, 2013 at 12:00 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt awful after practice. Not sure if I have something or just got dehydrated. Hope it is just a bit of dehydration.

    SCY

    700 Warm up

    4 Rounds of:
    * 3 x 75 - 1:10 Convert 25 fly/50 free -> 75 fly
    100 Easy

    4 x 75 free - 1:10
    4 x 75 free - 1:05
    4 x 75 free - 1:00
    3 x 75 pull - 1:10, 1 x 100 pull - 1:10 (made 1:05)
    3 x 75 pull - 1:05, 1 x 100 pull - 1:05 (made 1:03)
    3 x 75 pull - 1:00, 1 x 100 pull - 1:00 (made 1:02)
    Kind of underestimated the amount of recovery I would get on the 3 x 75 pulls. After this I was hurting pretty bad but pressed on.

    3 x 100 free - 1:25
    2 x 100 free - 1:20
    1 x 100 free - 1:15
    16 x 25 - :30 odds easy free, evens hard stroke, IM order

    4 rounds of:
    * 3 x 75 - 1:10 convert 75 free -> 25 free/50 kick; last round convert 25 kick/50 free -> 75 kick

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  14. 05.02.13 - Thursday workout

    by , May 2nd, 2013 at 10:50 AM (Pete's swim blog)
    Swam w/ Roger and Dave. Lifeguards showed up late so the workout was somewhat shorter than usual today.

    SCY

    450 Warm up

    4 x 100 - 1:30 Convert Free->IM
    200 Kick - 3:30 (I did half br, half IM)
    2 x 100 Pull - 1:10
    50 Easy

    4 x 100 - 1:25 Convert Free->IM
    200 Kick - 3:30 (I did half br, half IM)
    2 x 100 Pull - 1:10
    50 Easy

    4 x 100 - 1:20 Convert Free->IM (Made IM on 1:17)
    200 Kick - 3:30 (all br)
    2 x 100 Pull - 1:10
    25 Easy

    1500 Relay - I think we made 14:35. There were just 3 of us so we each did 500 yards.

    25 Easy and out

    (3500 Total)
    Categories
    Swim Workouts
  15. 05.01.13 - Wednesday workout

    by , May 1st, 2013 at 11:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt cruddy last night and skipped dinner. Expected a bad day at the pool but it wasn't too terrible. My back does hurt though. I played a little GK w/ my U19 team last night but I didn't think I pushed all that hard. Must have tweaked something the wrong way. It didn't bother me in the pool but it sure does when I walk.

    SCY

    800 Warm up

    8 x 50 - :45, descend to 1000 pace
    Rest
    800 Timed - 10:00, Open turns @ 200s (2:28, 4:53, 7:20, 9:42)

    8 x 25 - :40, odds catch-up, evens stroke
    400 kick, odd 50s IM Order, even 50s choice

    850 Timed pull - 10:00, Open turns @ 200s (2:12, 4:32, 6:50, 9:05)
    Missed the time at the final 50. Tried to hold 2:15s but got sloppy on some turns and went out way too fast on the first one.
    1:00 Rest
    8 x 25 - :40, odds catch-up, evens stroke
    400 kick, odd 50s IM Order, even 50s choice

    200 Timed IM Kick - 3:18 <- might be a personal best for me

    12 x 50 - 1:00 IM Order
    1:00 Rest
    100 IM Timed - 1:13.5

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  16. 04.30.13 - Dave's birthday

    by , April 30th, 2013 at 10:32 AM (Pete's swim blog)
    Swam w/ Dave and Dave. It is Dave's birthday today. Dave can read this blog but can't reply so feel free to say happy birthday to him. I graciously allowed him to beat me on all sets today. Ok... Dave usually beats me anyway but he did take a few diving starts just be sure I didn't have a chance of going back on my gift. Had some cake, donuts and chocolate milk afterwards.

    SCY

    700 Warm up

    4 x 200 - 3:30 Convert Free->IM
    8 x 50 Pull - :50 2 easy/2 hard (:29-:30 on hard ones)
    50 Easy

    4 x 200 - 3:30 Covert IM->IM Kick (start w/ 50 kick/150IM)
    8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
    50 Easy

    4 x 200 - 3:30 Odds 50 free/150 kick, Evens IM Kick
    8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
    50 Easy

    (4450 Total)

    Updated April 30th, 2013 at 12:44 PM by pmccoy

    Categories
    Swim Workouts
  17. 04.29.13 - Monday workout

    by , April 29th, 2013 at 09:05 AM (Pete's swim blog)
    Swam at Hsv Nat with Daves, Bobs, Mary Lous and a few others. I rested a lot this weekend and was feeling much better this morning.

    SCY

    400 Warm up

    300 Kick
    2 x 200 IM - 3:30
    300 Pull (made 3:18)

    300 Free - 4:30 (3:45)
    200 IM - 3:00 (2:43)
    100 Free - 1:30
    8 x 50 IM Order - 1:00
    300 Free - 4:00 (3:35)
    200 IM - 3:00 (2:48)
    100 Free - 1:30
    8 x 50 Free - :50

    8 x 50 Kick w/fins - :50 to :55 (Odds underwater down/easy back)
    3 x 100 Free - 1:20
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    3 x 100 Free - 1:20
    8 x 50 Pull - :50

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  18. 04.27.13 - Saturday workout

    by , April 27th, 2013 at 11:29 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Mary and a few other HSA swimmers. Gave blood yesterday and I haven't been feeling great so I was content to drop it down a notch and more or less recover today.

    LCM

    Warm up:
    400 Free
    4 x 100 IM Order (Drill down/swim back)
    200 Free
    200 IM

    Main Set
    200 Kick w/ fins
    200 IM
    2 x 100 Free - 1:45 easy/hard
    200 Kick w/ fins
    200 IM
    4 x 100 Free - 1:45 easy/hard (only did 3)
    200 Kick w/ fins
    200 IM
    6 x 100 Free - 1:45 easy/hard (did these pull)

    200 Cool down

    (3800m Total)
    Categories
    Swim Workouts
  19. 04.26.13 - Friday workout

    by , April 26th, 2013 at 02:44 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Andrey and Andrew. Looks like I've got the oddball name again. Strength lasted longer today but I'm still not 100%. Maybe I'll be better next week.

    SCY

    600 Warm up

    8 x 75 free - :59->:52
    50 Easy

    400 IM (4 x 100 IM) - 7:00
    8 x 75 pull - :57->:50
    50 Easy

    400 IM (2 x 200 IM) - 7:00
    6 x 100 - 1:20 (1st 25 stroke)
    50 Easy

    400 IM - 7:00
    4 x 100 Kick - 2:00, descend (1:35->1:26)

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  20. 04.25.13 - Thursday workout

    by , April 25th, 2013 at 09:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt better today but I pushed it a little hard. Should have backed off a little and pushed later in the week.

    SCY

    600 warm up

    2 Rounds of:
    * 100 IM - 1:30
    * 75 Kick - 1:20
    * 50 Free - :50
    * 25 Kick - :30
    4 x 50 Kick - 1:00, :55, :50, :45

    16 x 100 - 1:40 Convert Stroke -> Kick (I did fly for stroke, br for kick)
    #1 - All stroke
    #2-5 - K/S/S/S, S/K/S/S, S/S/K/S, S/S/S/K
    #6-11 - K/K/S/S, S/K/K/S, S/S/K/K, K/S/S/K, S/K/S/K, K/S/K/S
    #12-15 - S/K/K/K, K/S/K/K, K/K/S/K, K/K/K/S
    #16 - All Kick
    100 Easy

    2 x (200 Kick/200 Stroke/200 Free) - 4:00
    2 x 200 Pull - 2:45 (2:20, 2:15)
    50 Easy

    16 x 50 - 1:00
    #1-4 - Free
    #5-8 - IM Order
    #9-12 - Kick w/ fins
    #13-16 - Kick

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
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