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Different workouts I'm interested in checking out

  1. Workout 05/05/15: evening

    by , May 5th, 2015 at 10:57 PM (Maple Syrup with a Side of Chlorine)
    Today is my day off but I had a meeting at the main office just west of Albany, NY, and took advantage of the dry (and warm) weather to ride my motorcycle. This is noteworthy because I will be paid for riding my motorcycle - mileage and an hour of travel! This doesn't happen often but is really cool when it does. At the meeting I was one of the top four pharmacists recognized for preforming MTM (Medication Therapy Management) services over the last year, so that was cool.

    I arrived home in time to pack my swim bag and head to the Rec for Masters. As ususal, I tried to come up with a fun (albeit nerdy) workout in honor of Cinco De Mayo ...

    Uno: 500 warmup (200 swim/100 kick/200 pull)
    Dos: 5 x (200 on 3:30, 100 on 2:00)
    Tres: 5 deep water bobs
    Quatro: 5 x 50 on 1:10 (1-4: Quarter's Strong, 5: FAST)
    Cinco: 5 x 25 (decrease stroke count each time) then 125 loosen and out
    (Rec/Masters/2500 yds/60 min)
    I did my Build a 200 IM (50 stroke fast IMO into 150 DPS with snorkel; last 200 was IM on 2:47) and kicked the 100's (finished right at 1:30 which was a bonus).
    I did the 50's all backstroke, and the fast one was :31 with a flip. On the 25's, I did 12,12,11,10,10,8 (but the last one was almost catch-up drill )

    Today also would have been my dad's 71st birthday. It is neat checking out some old pics from family on various social media.

    Updated May 6th, 2015 at 12:18 AM by rxleakem

    Swim Workouts , Reference: workouts
  2. Workout 03/14/15: morning (Pi Day!)

    by , March 14th, 2015 at 05:22 PM (Maple Syrup with a Side of Chlorine)
    Picked up an extra day at work yesterday due to my bosses vacation (which is a common occurrence these days), so I missed a swim. I was excited to get to the pool this morning and celebrate Pi day with the team ...

    (courtesy of the Boston Globe twitter today)

    3 00 swim - choice
    1 00 kick
    4 x 50 burst and cruise
    1 x 50 dolphin kick on back
    5 x 50 on 1:00 descend [I did 8 on :45 with snorkel]
    9 x 25 (fast free down, non-free back) + 25 easy
    2 00 pull
    6 x 100 on 2:00 descend 1->3, 4->6 [I did 'em on 1:45, back then IM]
    5 00 seconds of fly stroke review
    I then filmed everyone with the GoPro, trying a different underwater mount.
    (Masters/Rec/2150 yds/90 min)
    We had a full pool again with Tim and Kevin B doing their own workout, and Kevin M., Rachel, Melissa, Meg, Greg and I getting our nerd on. I used the digits as the basis and put the different pieces together for a good workout. We almost didn't have a lifeguard, as the age group team is away at Golds this weekend and the pool was empty until we hopped in at 10:30; at 10 they called me at home to see if there was anyone coming. Headache averted!

    Oh yeah, Greg made some homemade chocolate doughnuts for us to try - delicious!

    Updated March 14th, 2015 at 05:31 PM by rxleakem

    Swim Workouts , Reference: workouts
  3. Workout 12/20/14: morning

    by , December 20th, 2014 at 03:39 PM (Maple Syrup with a Side of Chlorine)
    Borrowed this idea from Karl's post in the forums ....

    12 Days of Christmas ... plus a bonus Hanukkah Set

    12. 300 Warmup: 200 Swim/100 kick
    11. Straight swim ... long and strong, focus on streamline
    10. 2 x 125 Pull
    09. Alternate easy/fast by 25 + 1 pushup or deckout
    08. 4 x 50 Quarter's Strong + 2 pushup or deckout
    07. 7 x 25 Burst and Cruise + 3 pushup or deckout
    06. 2 x 75 (pull/no free swim/drill) + 4 pushup or deckout
    05. Alternate skull/swim by 25 + 5 pushup or deckout
    04. 100 social kick (and sing!) + 6 pushup or deckout
    03. 75 choice (build by 25) + 7 pushup or deckout
    02. 50 push-pull with a partner + 8 pushup or deckout
    01. Sprint!
    (1950 yds)

    150 easy and out
    (Masters/Rec/2100 yds/75 min)

    Great practice to close out the end of the year! Everyone enjoyed the breakup of the distances and we did our best to sing and kick (at least, what we could remember of many classic Christmastime songs). With the kids on break until the end of the year, our usual Tuesday night practice has been bumped, and I will be working next weekend. A fun ending, complete with candy canes and chocolate snowmen to munch on from coach!

    We are hosting our annual family Christmas party later this afternoon, and might try to make it to the local theater for the high school's rendition of A Christmas Carol this evening.
  4. Taper Plan

    by , January 1st, 2014 at 10:51 PM (Maple Syrup with a Side of Chlorine)
    s m t w r f s s
    a b c
    d e f

    200 Fr/200 Bk/200 IM drill w/u

    Do FOUR cycles of:
    - 50 kick on :55
    - 150 FR Pull on 2:00 with buoy

    Do TWO cycles of:
    - 50 DPS Bk
    - 75 DPS Bk, 25 FAST Bk

    50 EZ

    4 x 25 Burst and cruise FR
    1x 50 EZ
    4 x 25 Burst and cruise IMO

    100 loosen and out
    (Solo/Rec/2100 yds/40 min)

    w/u: 200 FR/200 BK/200 IM drill

    3 x 200 FR on 2:45 pull with buoy
    4 x 75 kick on 1:30

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts

    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ
    1 x 75 AFAP
    3 x 50 EZ
    1 x 100 @ 90%
    4 x 50 EZ
    5 x 50 BK on 1:10
    - 1 thru 4 = Quarter's Strong
    - 5 = FAST (went 30.x)

    200 loosen and out
    (Solo/Rec/2700 yds/50 min)

    w/u 200 Fr/200 Bk/200 IM Drill

    6 x 75 on 1:15
    - 1-4 = IM rotation strong
    - 5-6 = FR DPS

    1 x 50 EZ
    8 x 50 FR on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    8 x 50 BK on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    - Impromptu turn clinic for some swimmers
    (Hey, I'm tapering and have the time...)

    6 x 25 Burst and cruise on 1:00
    - IMO, then FR and BK to complete

    3 x 50 Active Recovery
    (Solo/Rec/2300 yds/55 min)

    w/u: 200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/FR)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO of fast, float on EZ

    100 even more EZ (if possible) and out
    (Solo/Rec/1700 yds/40 min)

    w/u: 200 FR/200 BK/200 IM drill

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise on 1:15
    (fr, bk, fly, fr)

    200 loosen and out
    (Solo/Rec/1500 yds/35 min)

    meet warm up

    Updated December 5th, 2014 at 11:42 PM by rxleakem

    Swim Workouts , Reference: workouts
  5. Workout ideas

    by , January 1st, 2012 at 01:00 PM (Maple Syrup with a Side of Chlorine)

    [ame=""]Speed Zone - U.S. Masters Swimming Discussion Forums[/ame]

    [ame=""]I need to get fins[/ame]

    For 200 training: fs=2

    Quote Originally Posted by knelson
    03/06/12: My advice for the distance events is set a goal and then train at that goal pace. So say you want to go 5:45 in a 500. Do lots of 100s where you are maintaining a 1:09 pace. You should be able to maintain that pace with a 2:1 swim to rest ratio. Your aerobic pace that you can maintain for a long time without much or any rest will probably be considerably slower (maybe ten seconds per 100), but you'll want to do a lot of swimming at that pace, too.

    I'll tell you what I did a few years ago that I think worked really well. I did one set per week that was either 50s at 500 pace on :45 or 100s at 1650 pace on 1:30 (I was trying to hold :29 on the 50s and 1:02 or 1:03 on the 100s). The first week I did both sets, but I think it was only something like 4x50 and 4x100. After that I would add two reps to each, but only do one each week. So the second week I probably did 6x50, then the third week 6x100, etc. I built up to doing 20 of each. Then the final week I did both sets again but only 10x50 and 10x100. I think that was at least two weeks before my taper meet.

    At first it was difficult even to make four of each, but week after week you gain confidence. One other thing is I never did more than ten in a row without an easy one thrown in. So the week I did 20x100 I did something like 10x100 on 1:30, then an easy one on 2:00, then ten more on 1:30.
    [ame=""]1500/1650 Training Thread[/ame]

    Dry Lands:
    Jazzy's advice

    Updated November 14th, 2014 at 12:13 AM by rxleakem

    Reference: workouts