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Planning

Goals, Periodization, Lessons Learned

  1. Workout 07/14/14: evening

    by , July 14th, 2014 at 08:07 PM (Maple Syrup with a Side of Chlorine)
    After a busy weekend of work and then activities at church, I was happy to get out of work early today and rest a bit at home before a swim this evening. The pool was a bit crowded so I was not able to get in what I had planned, but I was able to do ...

    200 Fr/200 IM drill
    200 kick

    2 x
    - 4 x (3 x 25 on traffic:, as sprint, sprint, easy, the 2 fast IMO)
    - 200 Pull with buoy fast

    200 loosen and out
    (Solo/Rec/1800 yds/40 min)
    --------------------------------

    I was able to get a 2 mile jog in on Saturday night, and I have been a little sore from the open water adventures last week. I'm looking forward to the Baystate Games this coming weekend at Springfield College in Mass. I am signed up for just Saturday, doing:
    400 Free
    400 IM
    100 Back
    50 Free

    Out to be an interesting day, befitting my first ever LCM meet. I haven't been very consistent with training over the past few months (and haven't been in a long course pool since last summer), but I am looking forward to the challenge of LCM! The 400 free swims around noon, and then the rest of the meet starts at 4:30 - I plan to use the 400 IM as an extended cooldown/warmup before the 100 back.

    Edit: found the psyche sheets here.

    Updated July 14th, 2014 at 08:34 PM by rxleakem

    Categories
    Swim Workouts , Planning
  2. Workout 07/01/14: evening

    by , July 1st, 2014 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Took it easy last week and ended up going for a run after church on Sunday evening, making it a tad over one mile without stopping. For not having run since Thanksgiving, I was pleased.

    It was a very hot and humid day here in Vermont, so I took it easy during my day off. After grilling supper, I headed to Masters practice with our new expanded Tuesday time slot for the summer - 90 min! Found this Off the Beaten Path ...

    I got in 200 before we started.
    200 swim/100 kick/100 pull
    4 x 25 Build

    3 x
    - 200 Pull on :30sr (2:30 with snorkel, 2:21 with AP, 2:25)
    - 4 x 50 swim on :20sr (did IMO)
    - 4 x 25 swim on :10 (did IMO)
    - Masters Minute rest

    6 x 50 on 1:15 (fast under the flags; I did IM transitions)
    (I did 4 x 75 k/s/p on 1:15)
    200 loosen and out
    (Masters/Rec/3000 yds/80 min)
    ------------------------------------
    A good workout, and we were joined by a new swimmer, Jennifer. It's nice to have the extra 30 minutes and I am trying to spread the word so that our numbers will support the extra time.

    I ended up signing up for the Baystate Games in a few weeks at Springfield College MA). My first ever LCM meet! I will only be going for one day and plan to swim 400 Fr, 400 IM, 100 back, 50 free. GregJS is also swimming, so we'll be able to root each other on.
    Categories
    Swim Workouts , Planning
  3. Workout 04/21/14: evening

    by , April 21st, 2014 at 09:20 PM (Maple Syrup with a Side of Chlorine)
    How, been a while since I was able to get a workout in. We made a trip to southern Virginia last week during school vacation, stopping in Philly and DC for a day before getting to hang out with friends for a bit. I got some info from Chris S. about swimming in the Richmond area, but was not able to make it happen with family activities. Instead of enjoying the parking lot known as I-95, we took a more westerly route home and stopped in at Gettysburg before traversing PA and then shooting north back to VT.


    President Obama says hello

    I did sneak in 20 minutes on Thursday for a swim, but basically floated about after the long ride home on Wednesday. Had to work the weekend, but made it sunrise service at 6am, then to my sister-in-law's house for an egg hunt and Easter dinner, then went to celebrate the one year anniversary of the church plant for a resurrection service in the evening - a great night!

    After work today I hopped in to the water:
    200 Fr/200 Bk/200 IM drill
    400 kick/drill by 50
    5 x 50 FR on :45
    1 x 50 ez
    5 x 50 Bk on :50
    1 x 50 ez
    20 x 25 on :30 (2 Fr DPS, 1 IM order sprint, 1 FR DPS)
    300 loosen and out
    (Solo/Rec/2400 yds/45 min)
    --------------------------------

    Ate too much on vacation and also Easter, so I feel like a stuffed pig (and look the same way). I am looking forward to picking up jogging again a couple of days per week after this weekend's meet in order to help drop some weight.

    Speaking of the meet, we are now at 19 entries with early deadline to be postmarked by tomorrow. I am planning for ten more to come in before the weekend from some of the clubs in western Mass, and hopefully some from neighboring Adirondack's. Don't think well hit the almost 40 from last year, but should get over 30. The biggest headache right now is that two of three officials have dropped out, so we are looking for a second one with me probably filling as well as an extra set of eyes. I am confident the pool will be full and ready for a fun meet by Saturday.
    Categories
    Swim Workouts , Planning
  4. Workout 02/24/14: evening

    by , February 24th, 2014 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend

    200 Fr/200 Bk/200 IM drill
    2 x 100 kick
    8 x 50 FR on 1:05
    1 x 50 ez
    8 x 50 Bk on 1:10
    1 x 50 ez
    6 x 75, done as:
    - 2 FR (on 1:15, 1:45; held :50)
    - 2 Bk (on 1:20, 1:40; held :54)
    - 2 IM (on 1:20, 1:40)
    6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
    4 x 50 on 1:20 loosen and out
    (Solo/Rec/2500 yds/60 min)
    ----------------------------

    My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).



    My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.

    Updated February 25th, 2014 at 08:51 AM by rxleakem

    Tags: hiking
    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  5. Workout 01/27/14: morning

    by , January 27th, 2014 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Quick swim before the day's activities, after a brutal weekend at work ...

    200 Fr/200 IM drill
    2 x 100 kick into 200 swim with AP
    4 x 75 on 1:30 (kick/IMO fast/25 pull)
    4x 50 b/c on :50
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    ----------------------------

    Spent time cutting tiles at the college, then took exchange son to the airport for his college trip to Nashville, where he's meeting up with his dad. After filling up with treats from Bella Napoli Italian Bakery and my wife's car with gas (better mpg than my van), I went back to the college to put said tile up before watching son and exchange daughter play in basketball games. Full first say of staycation - I'm pretty wiped out.

    Looks like I have some plans for the SCY season this year. I am planning to go to the Glens Falls (NY) meet on 3/1 (the day after snowboarding with the school and after Masters practice that morning - should be interesting), then squeeze distance day (1000 or 1650, not sure which one yet) for the Harvard (NE LMSC) Champs in mid-March between visiting the city with all the family (since I have to work the next Fri-Sun weekend of racing ), then our meet here at home on April 26th.
    That's two more than last year

    Updated January 27th, 2014 at 10:18 PM by rxleakem

    Categories
    Swim Workouts , Planning
  6. Workout 01/14/14: evening

    by , January 14th, 2014 at 10:04 PM (Maple Syrup with a Side of Chlorine)
    Earlier this afternoon I helped with the high school kids. Spent the first 2/3 of practice with the boys, a group with only a few returning swimmers and many new to the sport. We worked primarily on stroke technique due to their makeup. I got in and helped from the wather for both backstroke and fly. Then I worked with the girls on turns. It is interesting - last year some very strong swimmers graduated, and the current group of fast girls think they are better than the others, even wearing different suits at meets. They need to work on swimming faster (by paying attention to instruction) and helping to mentor the younger kids. Anyways, I logged about 500 yards.

    Tonight at Masters I took the main set from Calvin's blog yesterday and modified it ever slightly (we can't all swim at light speed ) and we did:

    200 swim/100 Kick/100 Pull/4 x 25 b/c warmup

    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:19/1:49)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP)
    4 x 50 on :60 (kicked, held :45))
    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:16/1:46)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP - held 1:10)

    200 lossen and out
    (Masters/Rec/2600 yds/55 min)
    --------------------------------
    We also added in some extra rest in the form of Master's minutes, which gave me the gusto to crank a little harder than I might have otherwise. Planning on the One Hour Swim this weekend with the team.

    Oh, and I have scheduled the 3rd Annual Monumental Masters Mini Meet for the last Saturday in April (the 26th, I believe), so get your racing suits ready for some fun in southwestern VT!
    Categories
    Swim Workouts , Planning
  7. Workout 01/03/14: noon

    by , January 3rd, 2014 at 02:06 PM (Maple Syrup with a Side of Chlorine)
    200 fr/200 bk/200 im drill warmup

    Shark Swim - IM
    100 - 100
    200 - 200
    300 - 300
    400 - 400

    10 x 50 fr on :40 (held 35's)

    250 warm down
    (Solo/Rec/3350 yds/60 min)
    ----------------------------

    First swim of the New Year, with a nice treat: water temp = 82. Unheard of around here! With the cold temps (we got as low as -16 overnight Thursday) they are having trouble keeping the pool warm. The aqua joggers were crabbing, so I made sure to complain to the guard that the water was too hot!

    Looking toward this year in the water, I am choosing to drop my GTD to 250 miles as life seems to be staying busy, especially with the exchange students and some small trips planned. Last year my only pool meet was our local dip, and this year I am sure if many more opportunities will be available. I will keep looing at OW swims, although Kingdom is out. Looks like the cable swim at Lake Placid is on, and perhaps some more depending on my work schedule.
    Categories
    Swim Workouts , Planning
  8. Workouts 12/03/13: morning and noon

    by , December 3rd, 2013 at 10:26 PM (Maple Syrup with a Side of Chlorine)
    Woke up for a Masters double:

    200 Fr/200 Bk/200 IM drill/4x50 b/c on :50

    4 x 100 on 1:25 (Fr, except last 25 FAST IMO)
    1 x 100 Fr FAST (went 1:06)
    1 x 100 loosen

    4 x [100 kick on 1:50, 50 on :60 (25 FAST IMO into 25 Fr easy)]

    Build a 200 IM (5th 200 = IM = 2:44)
    200 loosen and out
    (Solo/Rec/3200 yds/55 min)
    --------------------

    Finished this at 9am, and finished up hanging lights on the front porch.. All set save the extension cords , which magically go missing from the tote holding the Christmas decorations. Every year. I went to Chapel at 11am, then headed back to the pool for the last 35 of adult swim (since I had to miss Masters this evening):

    200 Fr
    500 Shark Swim
    4 x 125 IM on 2:00 (last 50 same stroke, rotate first stroke IMO)
    1 x Noah's Ark
    4 x 75 on 1:10 (50 Fr into 25 IMO FAST)
    100 loosen and out
    (Solo/Rec/2100 yds 35 min)
    ---------------------------

    This might remotely qualify for a Stewart Training Triple dip, although at a third the volume! Will start to tranistion to more speed sets as it looks like I will make the BU scm meet next weekend for Sunday. I'm planning to swim the 200 back and 100 im, and driving over and back for the day, swimming in the morning (and visiting some forumites), then heading out on the town with the family for the afternoon.

    Oh, Jinho and Preston's team won their first basketball game tonight, as did Lina's girls team. All saw playing time and make a basket. And we ate at Red Robin to cap the night!
    Categories
    Swim Workouts , Planning
  9. Workout 11/15/12: Preston's birthday

    by , November 15th, 2012 at 05:35 PM (Maple Syrup with a Side of Chlorine)
    00 Fr/200 Bk/200 IM drill w/u
    4 x 100 kick on 1:45

    5 x 200 on 2:45
    - 1-2: FR pull with buoy
    - 3-4: 100 FR/100 BK pull with buoy
    - 5: IM - went 2:40

    5 x 50 on :55
    - 1-4: Quarter's Strong
    - 5: FAST - went 26 high

    Noah's Ark as loosen and out
    (Solo/Rec/2750 yds/50 min)
    ---------------------------------

    Still feeling the effects of this head cold, which I am thankful has not moved to my chest. Have been able to catch up on rest, which is the most helpful thing for me, so I had a nice swim today with a little bit of speed play. I will be dry through the weekend, and plan to get back into the swim of things early next week before the holiday.

    I signed up for the BU meet today. I split request the 800 during the 1500 last weekend so I don't have to travel to Boston on the Friday of the meet to swim it. I am planning to drive down in the morning and spend the night in the city. They offer all SCM events (except the 1500), and a max of 5 events per day. As is usually the case, I'll be swimming some back to back events, but after looking at last year's timeline and the number of entries so far this year, I should be able to get some rest between efforts. Last year 515 swimmers entered, and we are only at 142 right now, which bodes well for me to get more rest I decided to swim 5 a day, and here is my lineup:

    6 Male 100 SCM IM 1:11.62 12/08/2012
    8 Male 200 SCM Breast 3:13.31 12/08/2012
    12 Male 200 SCM Back 2:24.82 12/08/2012
    18 Male 50 SCM Fly 0:31.20 12/08/2012
    20 Male 200 SCM Free 2:14.30 12/08/2012

    30 Male 400 SCM Free 4:45.57 12/09/2012
    34 Male 100 SCM Free 1:00.43 12/09/2012
    38 Male 50 SCM Back 0:31.15 12/09/2012
    44 Male 200 SCM Fly 2:43.33 12/09/2012
    48 Male 100 SCM Back 1:07.75 12/09/2012

    I have three gridges going at this point - 200 breast with Aztimm (looks like Stud will be on the DL for this), the parlay 400 FR with Jaadams1, That Guy, qbrain, and Aztimm, and the 50 back with Fortress Any other takers? Most know of my lack of fondness for the 2breast, but thought it would be fun to swim it with the guys and use it as an excuse to work my worst stroke for IM purposes. Fort beat me last year, so I will use that for motivation to come out this year (although she'll probably beat me again ).

    Now, what about that 200 fly? It was a toss up between doing that again (and racking up more individual points since last year only one person in my age group swam it) or the 50 breast, which is right before the 100 back - I opted to loaf a 200 fly for points and get more rest for the backstroke. 1600 scm's of racing, three hours travel each way - and I have to be at work the next day for a 12 hour shift.
    Categories
    Swim Workouts , Planning
  10. Workout 10/17/12: noon and evening

    by , October 17th, 2012 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    Double day for me today

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

    Broken 1700 done as:
    Go two times through (rd 1, rd 2):
    - 2 x 200 on (2:50, 2:40)
    - 2 x 100 on (1:30, 1:25)
    - 2 x 75 on (1:15, 1:10)
    - 2 x 50 on (:50, :45)
    -- Used snorkel on first round, swam free strong on second

    50 loosen and out
    (Solo/Rec/2400 yds/35 min)
    ---------------------------
    My plan is at least 4 swims a week, with a double at least once a week, gearing up for the Riverton Meet in Maine a month from now so I can attempt my first 1500. Still planning to mix in more fast swimming with the long stuff, but overall I plan to stay with higher volume as I focus more on OW stuff in the horizon.

    I worked the DPS on the first round (200 times ~ 2:33), then went strong swimming on the second round (2:25), aiming to hit the same time with both repeats. Solid swim, with the added bonus of swimming it alone (during lunch time!) 80% of the time. My add up for the 1700 was 19:01 - never done the mile event in the pool before.



    Evening
    w/u: 150 Fr/150 Bk/200 IM Drill
    5 x 50 FR with snorkel on :50
    5 x 50 FR with snorkel on :45

    Mountain climbing:
    50-100-150-200-200-150-100-50
    - Kicked my way up (1:00/50 base)
    - Pulled my way down (:50-55 base - less on longer distances)

    5 x 100 on 1:40
    - 1 and 3 = Backstroke (1:22, :16)
    - 2 and 4 = IM (1:28, 1:17)
    - 5 = FR FAST (1:04)

    4 x 50 AR with :15 sr
    - Dolphin Dives in the Shallows
    (Solo/Rec/2700 yds/60 min)
    ------(5100 yds for the day)------------
    Wasn't sure what to do tonight, and it was crowded so this is what I came up with. I was able to hold :32-3 cruising on the 50's set, then wanted to get some kick work in and took the extra rest since my quads were cramping up a bit. I put more effort into the pulls, and then worked those 100's.

    I have been playing with my backstroke, it just doesn't feel as smooth as I think it could be. There was a drill mentioned in the Oct Streamline to help with hip rotation, which I think is my issue. I also saw a link on Twitter to a [nomedia="http://www.youtube.com/watch?v=YHNRVvQxzPI"]Coach Marsh - How much elbow bend in Backstroke? - YouTube[/nomedia] which is also helpful. If I followed Ande's advice more, I'd lose some lard and probably be fine! That last backstroke effort was a great practice time for me

    -----
    Riverton Meet (Portland, ME, 11/11/12) info: https://docs.google.com/open?id=0B6e...ThQVjJ2TlEydzQ

    Adding these drills to my "Stoke Helps" area.
    Categories
    Swim Workouts , Planning
  11. Workout 09/15/12:

    by , September 15th, 2012 at 05:32 PM (Maple Syrup with a Side of Chlorine)
    After a meeting with Meg and Jill, who have been running the masters program in our town for the past few years, we hopped in for a workout today. It was great to get together with everyone again, and my wife even hopped in and swam with the team today!

    w/u: 300 choice

    Pick a distance pyramid (and your rest):
    A B C D
    50 2 2 3 3
    100 2 2 3 3
    150 1 2 2 3
    200 1 1 1 2
    150 1 2 2 3
    100 2 2 3 3
    50 2 2 3 3
    1100 1400 1700 2200

    (Team/Rec/2500yds/55 min)
    --------------------------
    I started off giving my wife some things to think about with her stroke, and suggested that she have fun and not overdo it. Lena has never swam on a team before, and in the nineteen years we've been together she has never swam for fitness, either. She ended up staying the water for the whole hour, just taking a length at a time and playing with the kickboards and pull buoys. I'm really proud of her!

    I did the "D" pyramid, kicking the 50's, stroke on the the middle 50's of the 150s, and keeping everything aerobic with :10-:15 sr. I used the last set of 50's as warm down. I split the lane with GregJS, who came over to swim what was to be his first "team practice" since high school. He picked the D send offs as well, and did a great job swimming a bit differently than normal - great job today too, Greg!

    In the meeting we talked about transitioning the team towards a more unified group. I have the USMS coaching certificate now, so I will start writing workouts and also stand on deck for half of the Saturday practices (I can make every other with work, and still not any of the Tuesday night times) providing instruction and helping folks track progress. We are looking to pick two meets a year as focus meets (December and March/April), then move towards OW training in the summertime. I'd love to see more of our members compete, and with some slight modifications to our current structure we should be able to get some more folks interested in swimming for health.
    Categories
    Swim Workouts , Planning
  12. Workout 07/03/12:

    by , July 3rd, 2012 at 09:33 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill

    10 x 200's various
    - drills, kicks, swim, stroke work

    200 float and out
    (Solo/Hoosick Falls Pool/2600yds/45 min)
    -------------------------------------

    Wow. This last week has been a blur due to a nasty head cold, which was very similar to one I had at the beginning of the year. Last Monday during my double I swallowed some water, then the sore throat, mucous machine and sinus clogging began. I missed the Berkshire's swim at Richmond Pond (although Brent was able to go) and battled this illness while working, taking a nap during lunch and basically sleeping whenever I have been home. Big disappointment. Add to that the closing of our town's pool for at least July and August for repairs to the building around the pool due to chlorine exhaust corrosion, and I am bumming!

    The nearest pool is just across the NY border in Hoosick Falls, an outdoor, five-lane 25yd pool built in the 60's. I have never been there before, but since I am feeling somewhat better I headed over today for the "workout" above just to get into the clear water on the beautiful morning we had. The pool is concrete, but has a liner like the KMart pool I have in the backyard. You can't really do flipturns (and I didn't) because when you push off, there is two inches of play between the two membranes. Wild stuff. There is a really interesting cross current too, between the diving well on the southwest side of the pool and the kiddie splash area on the northeast side, which was pretty trippy.

    Hey, it's a place to swim. I have tomorrow off and then work Thursday, and on Friday the family and I are heading up to Newport to get checked in for the Kingdom swim. Not exactly the type of taper I was planning on before my first ten mile swim. Some things we just don't have control over, and can only make the best of the circumstances were in. I am not able to take a full breath without coughing, so my focus for the swim is completion and also meeting the forumites who will be there.

    I do have access to one of the gyms in town now, so I will be dropping in next week to work on cardio. Peaks for Portland is two weeks after Kingdom, and I plan on supplementing my training with some more lake swims to keep jbs and slknight at bay. Next week I will be heading back to Phili for my daugther's orientation at Drexel, so I might try to meet up with Tom again for a swim. After Peaks, I will restart the lifting program in earnest (although I am still using my bands to keep my shoulders strong for the swims at this point).

    Good luck to all you Natsy folks this weekend, that pool looks amazing! Maybe they'll keep the flame throwers loaded for a few swim!
    Categories
    Swim Workouts , Planning
  13. Workout 05/11/12:

    by , May 11th, 2012 at 01:59 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/100 fly drill

    Go two times through:
    2 x 100 Kick on 2:00
    1 x 200 FR pull with buoy on 3:00
    2 x 50 FR build on :45

    12 x 75 on 1:05
    - 8 FR, 2 BK, 2 IM drill

    Go two times through:
    Noah's Ark on 7:00
    - 1st = Paddles (6:12), 2nd = pull Buoy (6:26)
    4 x 50 on :45
    - odd length = FR DPS
    - even length = RIMO FAST

    150 loosen and out
    (Solo/Rec/3650 yds/65 min)
    --------------------------

    Felt nice to be back in the water. You might recall I was planning to skip my Friday swim before work last week, and I did. I attempted to work for an hour before calling my boss and telling him I needed to go home sick. In 6 years with the company, this is my second time using a sick day (mostly because it causes a headache to cover, and I can usually make it through the day when I'm ill). A Mountain Dew kept me motivated until he could come in at noon and finish out the day. From there? Stomach issues, no solid foods until Tuesday night, and just feeling crummy. Needless to say no swimming or lifting up until today's dip. What can you do? I watched all of the Harry Potter movies. :wizard:

    Good effort today, and I tried to just mix up some longer stuff with some fast efforts sprinkled in. I did not push the first half of the swim too much, but went for the Ark's as best I could. I'll get in a 30 minute swim next week, and build on that weekly as I look towards OW swims.

    In 8 weeks is the Kingdom Swim. My expectations for the swim are changing a bit due to my inability to be consistent with training for the past month, and some gaps forthcoming. I am sure that evmo and knicholas will lap me, and I just hope to stay somewhere behind Swimsuit Addict and try to eat any leftovers that she tosses overboard. Is a sub-5 hour swim doable given current circumstances? Perhaps, if I can nail down the feeding aspect. If not, I will be content to finish the challenge and check out a part of my home state that I have never seen before. I rented a log cabin about 20 minutes from the beach, so at least we'll be able to have a relaxing weekend with our buddies (and my Yaker) from Maine.

    I might try to sneak back to the Rec tonight (either lift of swim, maybe a little of both). Tomorrow I will be attending the USMS coaches training in Great Barrington, MA, and will be able to swim again on Monday. Looks like a great weekend weatherwise in my neck of the woods, and I'll be able to make the trip tomorrow on my motorcycle.

    Updated May 11th, 2012 at 03:38 PM by rxleakem

    Categories
    Swim Workouts , Planning
  14. Workout 05/02/12: afternoon

    by , May 2nd, 2012 at 02:01 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    8 x 150 on 2:00
    - 1-4: FR pull with buoy
    - 5-8: FR descend (DPS, 100 DPS/50 fast, 50 DPS/100 Fast, 150 Fast)

    4 x 75 Indiana IM's on 1:15
    4 x 50 Quarters Strong BK on :55
    4 x 50 on :50
    - 25 FLY burst 4/6/8/sprint
    - 25 FR DPS

    100 loosen and out
    (Solo/Rec/2600yds/45 min)
    --------------------------

    Got a swim in before lunch today, and felt good in the water after my first go at weightlifting on Monday. I will not being going heavy at all as I start up this crosstraining because I want to avoid as much residual pain as possible.

    I'm now shifting into OW training gear, as the 10 mile swim is in 10 weeks, so there is no time for me to keep dilly-dallying. I will be working on longer sets with timed swims, and getting back into the 3-3.5k yardage per workout. I have found that some 25-50's fast stuff is just as important, so I'll be sneaking those things in, too.

    On an aside, I am starting to play with feeding for the long swims - I have a huge jug of maltodextrin that I will be experimenting with (190 calories/0.5 cup).

    Today's felt good. I came in around 1:51 with the pulls, and was finally able to descend the swim set (1:47,:45,:44,:41). The other swims we good, although I was not very peppy, which is understandable during this time in the training cycle.

    I will plan to lift later this evening, and maybe swim after that. My sunny day off has turned into a very grey blah, so I will be mowing the lawn after a motorcycle ride (first of the year). I'll try to get a pic up of that...

    Updated May 2nd, 2012 at 09:04 PM by rxleakem

    Categories
    Swim Workouts , Planning
  15. Workout 03/12/12:

    by , March 12th, 2012 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    8 x 50's
    - odd: kick on :60
    - even: Quarter Strong FR on :55

    25 EZ, 50 FR fast (27.12), 25 EZ

    8 x 25's on :30
    - odd: stroke drill
    - even: Burst and cruise 8/10/12/full

    4 x 75 on 2:00
    - 2 FR (43+, 44-)
    - 2 Back (49-, 48+)

    4 x 25 AFAP on :60
    - 2 FR (12.43, 12.39)
    - 2 BK (14.54, 14.37)

    200 easy and out (including some back starts)
    (solo/Rec/2400 yds/65 minutes)
    -------------------------

    Felt like I swam more than that, but I guess when you change into taper mode and are putting out higher intensity with more rest that should feel about right. I'm a little disappointed that my fast swims were not faster, although I did play around with turnover a bit and found that I need to crank over faster for the sprint events. Anyways, more time to talk with my lanemates, so that is good.

    It seems like my training has pointed me towards some gains in the 100+ events, so we'll see if that Yingfa can help to assist the 50's. My plan for the rest of the week is to drop total yardage tomorrow, a swim before work on Wednesday (most likely meet warmup, a few 25 or 50's, then warmdown), and then off on Thursday due to work.

    You can check out the psych sheets and also info about tuning in via the intertubes at the official Harvard Meet website. They will display a virtual scoreboard with each heat as well as live video from the deck - pretty neat way to check in all 887 athletes in action if you are so inclined.

    Oh, the New England Masters website is hinting that the LCM regional champs will be at Harvard in early June. I might try to go and swim my first ever LCM meet. I might decide to just ride my motorcycle around, too.
    Categories
    Swim Workouts , Planning
  16. Workout 03/02/12: I need some time to search my mind

    by , March 2nd, 2012 at 03:11 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200BK/200 IM drill

    10 x 100 FR pull with buoy on 1:20
    ez 50

    8 x 50 on :55
    - odd kick IMO (25 strong, 25 FAST)
    - even swim IMO

    4 x 50 FR on :45
    - Quarter's strong
    ez 50
    4 x 50 FR on :50
    - Burst 8/10/12/14 no breath then cruise
    ez 50
    4 x 75 on 1:20
    - by 25: FR DPS/Fast IMO/FR burst 6 and cruise
    ez 50
    1 x 100 IM for time (went 1:09.88)

    500 Noah's Ark pull with buoy
    100 loosen and out
    (solo/Rec/3600 yards/60 min)
    -----------------------------

    We finally got some more snow over the last couple of days (two inches), and with temps on the way to the upper 40's tomorrow it'll be gone soon. That is good, because it means extra dryland workouts for me (at least last night after work for 40 minutes and again this morning for another 15. If only there was more opportunities this year, I might look like this guy:

    Had a good workout today. I felt good on the 100's and since there was only one other person in the lane I did ten: held mostly 1:08's, with 2 :09's and one :10. I wanted to get some kicking in so did the kick/swim alternations before getting into some speed play 50's.

    I replaced the usual 25's with 75's, and was doing fine with them until the second one. The guy I was splitting with left when I was at the far end of the pool, so I stayed put in the left side of the lane since no one else was there. Surprise for Mike - head-on collision at mid pool! Felt like this -->

    I don't know where the other guy came from, but he thought he should be circle swimming. Good thing I have a thick head, as I was not too banged up. I asked if he was ok, and he just kept apologizing. Goes back to pool etiquette 101 - make yourself known to the people in the water before you start swimming! That is collision #2 since 2009 - both not my fault, so no tickets issued to me

    I was happy to get the IM under 1:10 again - still playing with the breast stroke kick and that felt good today. After the swim, I walked down to the bank, then back to the pool to measure it for the meet in April. It's a town pool, so the highway department let the Rec director borrow a 100' steel tape to make it legit. Now waiting for the recognition number and then some people to show up.

    Tomorrow I am heading down with three other swimmers from my area (including GregJS, making his first masters meet appearance! ) to the Simon's Rock Pace/Maker meet in Great Barrington, MA. We figured out that we are ALL swimming the 500 FR, so I have put out the plea for counters. As my tribute to slknight, I will also be doing the 200 Fly during the 200 free event, and then also giving the dreaded 100 breast a shot. Goals? Avoid pianos falling on the 2fly, and hitting the "wall" on the 500 FR. I refilled my Ibu800mg in prepartation for this weekend, and my wife and son will be coming down - maybe I can talk one of them into counting for me

    More Mike? Sorry. I have a staycation next week (in the retail Rx world, you get time off when corporate tells you they can arrange coverate 90% of the time). No biggie - it'll be nice to have the time off to organize the house a bit and also get some quality swims in since NE Champs is 3/16-18. Actually, my daughter was accepted to Drexel so we are taking a hastily arranged drive to Phili next weekend (9-10th). Never been there, and I hope to sneak out of the tour to catch a practice with tjrpatt on the 10th. Hope all the plans fall into place for that.

    Ok, that's it.

    Updated March 2nd, 2012 at 06:05 PM by rxleakem

    Categories
    Swim Workouts , Planning
  17. Workout 02/13/12:

    by , February 13th, 2012 at 04:45 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 Back
    6 x 100 kick on 1:50
    - did flutter w/ board, back w/o, SDK, flutter, back, then swam a 100 breast on the last one

    5 x 200 Pull on 2:45
    - 1: DPS (ez) ~ 2:32
    - 2: 25 DPS/25 HARD ~ 2:24
    - 3: 25 HARD/25 DPS ~ 2:23
    - 4: Build by 50 ~ 2:25
    - 5: Go for it ~ 2:18

    10 x 50 on ?
    - Did IMO 1-4, 5-8
    - 100 IM for time ~ 1:10.12

    10 x 50 on ?
    - drill/speed play intermixed

    100 yards of "you need to work on your breaststroke" with the lifeguard/high school coach that I swam with 20 years ago

    200 loosen and out
    (solo/Rec/3300yds/70 min)
    --------------------------

    I have to admit that I was sore from that IM set on Thursday, and was enlisting any able (and mostly unwilling) bodies around the house to give old dad a backrub. The swim today was not overly difficult as there ended up being anywhere from 3-6 people in the lane at any given time.

    I was coming in on the kicks from 1:30-:35, and was pleased with the 200 pulling times. I went to the 50's on an interval to not run anyone over and worked the turn and breakouts. My neck and shoulders are still a bit tight, but I suppose that I should expect that after swimming that much fly in a practice when I usually don't.

    I was happy that Carrie came over to help me with the breaststroke. I was very pleased to drop 10 seconds on the breast portion of the 400 IM last week, and would like to be able to swim this stroke with more efficiency to help out my IM times.

    I also measured our home pool today to get it certified for the mini meet I will run on April 28th. It is the same weekend of nationals, so I am sure many bloggers will have to skip our little meet this year, but I think we can get some folks from the New England/upstate NY area to attend and have some fun. Our first meet in Bennington - complete with two 25 yard fun "sprint" events!

    Updated February 13th, 2012 at 05:27 PM by rxleakem

    Categories
    Swim Workouts , Planning
  18. Harvard Meet - March 2012

    by , January 25th, 2012 at 04:56 PM (Maple Syrup with a Side of Chlorine)
    I signed up today for the New England scy Champs at Harvard in March. I entered best masters times for all events (the website suggested these during the registration process, kinda neat), except for the 200 breast. Yes, the 2br - I decided to enter it for the first time ever and just ballparked a time.

    Friday, March 16, 8:00am warmup, 9:00am start
    #10 Men 50 Freestyle Time: :24.37
    #12 Men 200 Backstroke Time: 02:11.88
    #14 Men 100 Individual Medley Entry Time: 01:03.18

    Saturday, March 17, 8:00am warmup, 9:00am start
    #24 Men 50 Butterfly Entry Time: :26.84
    #26 Men 200 Breaststroke Entry Time: 02:55.14
    #32 Men 200 Freestyle Entry Time: 01:57.19
    #34 Men 100 Backstroke Entry Time: :59.45

    Sunday, March 18, 8:00am warmup, 9:00am start
    #42 Men 200 Individual Medley Entry Time: 02:22.47
    #44 Men 50 Backstroke Entry Time: :27.76
    #52 Men 100 Freestyle Entry Time: :52.60

    Last year I swam 6 events, and this year I decided to bump it up to 10. We'll see how the training progresses through the end of winter and see if some time drops are realized in the middle of March!

    I will be mailing in entries for the Valentines and Pace/Maker's mini-meets tomorrow. With these meets, I will replace the 100 and 200 Free with Fly to complete all events for the scy season

    Now, off for a swim ...

    Updated January 26th, 2012 at 10:23 PM by rxleakem

    Categories
    Masters Swim Meets / Events , Planning
  19. Workout 1/20/12: Find a place of solitude

    by , January 20th, 2012 at 02:31 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    Go three times though (continuous):
    - 100 Kick
    - 100 IM drill
    - -- - FR/BK/SDK

    4 x 100 Pull with Buoy on 1:20
    - Focus on DPS, breathe 3/4/5/5 per 100

    1 x 500 Noahs Ark Pull with Buoy on 7:00
    - Went 6:20

    4 x 50 on :60
    - 25 DPS FR
    - :05 rest
    - 25 sprint IMO

    250 w/d and out
    (2350, 40 min)
    ------------------

    Quick lunch-time swim today on my day off. I wanted to get in for 1:30 min, but the recycling trip ran late and so did I.

    Not too much to report about the swimming today. I will be going to a men's breakfast at church tomorrow morning and try to make it late to the master's team workout (if not, I'll swim solo after lunchtime).

    On Sunday will be going to Salem, NH, for a scy mini-meet. Knowing that have not been able to get much sprint work in, I entered the:
    - 200 IM (goal: 2:16.72)
    - 50 FR (goal: 24.94)
    - 50 BR (goal: 38.77)
    - 50 FLY (goal: 27.86)
    - 50 BK (goal: 28.46)

    So the last time I swam 200 IM or 50 Breast I was probably 14 yo - just continuing my quest to swim every event as a master. I am slow at breast, but have been poking around in the [ame="http://www.usms.org/forums/showthread.php?t=16584"]"Frog Lane"[/ame] and trying to fix the timing of my kick. I'll try to get some videos up next week. Honesty, one of the high school girls just broke the 200 IM record of 2:25, so I just hope to get under that - sad, I know

    Updated January 22nd, 2012 at 09:41 PM by rxleakem

    Categories
    Swim Workouts , Planning
  20. Workout 01/16/12: the last night feeling like this

    by , January 16th, 2012 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Decided to swim over in the Animal Lane today to do a modified version of [ame="http://forums.usms.org/showthread.php?p=258510"]Workout #1 = Broken 1500 Test Set[/ame]. I soon went from feeling like Axl Rose to either Timone or Pumba - take your pick (although my profile is more like Pumba).

    w/u:
    100 Free/200 RIM D/K
    4 x 75 Indiana IM's (no FR) on 1:20
    4 x 50 FR Pull with Buoy on :45

    Main set:
    Two times through:
    4 x 150 Free on 2:00 (goal time 1:45)
    1 x 150 Back on 2:00
    1 x "Master minute"

    6 x 50 RIMO on :45
    1 x 200 IM Kick (no board) on 3:40
    50 EZ
    5 deep water bobs
    1 x 100 IM for time (went 1:10.54)
    50 EZ
    200 w/d various and out
    (3200 yds, 55 min)
    ------------------

    I might have to rethink the whole "do a pwb workout after being out of the pool for three days" that I have done the last couple of weeks. My shoulders were acting up and I needed to alter the main set by adding in the Backstrokes, which I did not swim particularly fast (but I did work on at least 4 SDK's off the walls).
    - 1st 5: 1:38, :39, :40, :42, 2:00
    - 2nd 5: 1:41, :42, :45, :43, 1:54
    The good thing was I was went faster than my goal time on all but one, but perhaps if I had started a tad easier I could have done them without the extra rest. I got to #4, thought I need me some backstroke and a break!

    The second part of that main set called for 6 x 50 active recovery, but I just attempted to make interval and resorted to some backstroke and fly (25 drill, 25 swim). I pared down the kicking and added a 100 IM (96 to go for the year, Tim!) - I'll do more kicking tomorrow before work.

    The [ame="http://forums.usms.org/showthread.php?t=20028"]Harvard info[/ame] came out with registrations opening on 1/21 - up 50 swimmers to a limit of 900 this year. They change up the order of events every year, but I was bummed to see Friday's lineup - 100 Fly, 50 Fr, 200 Bk, 100 IM. I was hoping to swim all those events (plus 100/200 FR, 50/100 Bk, 50 Fly, and maybe the 500 FR or 200 IM), but there is no way that I can be ready for the 200 Bk third in the hit parade, or the IM after that! All on the first day!

    Oh well, looks like the 200 Fly is out for this spring - but I plan to do the 400IM at Valentines (keeping to my word). It is tough to find the 200 Fly around these parts (I am not complaining because it buys me more time to train for it).

    I have also started to take seriously trying to lose some more weight. I am down 10 pounds since this time last year, but would like to get out of the "overweight" section of the bmi. I started using an app for tracking my calories and exercise on my phone, because it really makes me think more about what I am munching on.

    Updated January 16th, 2012 at 11:36 PM by rxleakem

    Categories
    Swim Workouts , Planning
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