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Swim Workouts

  1. Workout 12/1/17: morning

    by , December 1st, 2017 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Quick swim before work this morning:

    200 free/200 back/200 im drill
    400 shark swim
    400 DPS with fast 4th 25 (in traffic)
    200 loosen and out
    ============
    [Solo/Masters/Rec/30 min]


    I signed up for the New England SCM Champs at WPI in Mass next weekend. I'll see how I am feeling but the plan is to head down for just Saturday:
    Event
    8 Men 400 SCM
    12 Men 200 SCM
    14 Men 50 SCM
    18 Men 100 SCM

    Slowly trying to get back into shape and also competition. I am focusing on New England SCY Champs at Harvard in March, with hopes to swim a full meet Fri-Sun.

    Updated December 3rd, 2017 at 09:39 PM by rxleakem

    Categories
    Swim Workouts
  2. Workout 11/28/17: evening

    by , November 28th, 2017 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 25 build

    20 x 50's burst and cruise...
    1-6 b/c 10yds on :15sr
    7-12 b/c 15yds on :20sr
    13-18 b/c 20 yds on :20sr
    19-20 b/c 25yds on :30sr

    100 choice - 50 fast (went :26 from blocks) - 50 choice
    200 loosen and out
    ================
    [Masters/Rec/2000 yds/60 min]
    Categories
    Swim Workouts
  3. Workout 11/25/17: morning

    by , November 25th, 2017 at 01:06 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed my 7th year of the Turducken this morning. As always many thanks to swimsuit addict for this great set.

    200 swim 100 kick 200 pull
    4 x 25 on :45 build
    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    I added in a 200 loosen before doing a 200 warm down with the team.
    [Masters/Rec/2400 yds/60 min]
    ==========================

    Enjoyed a wonderful Thanksgiving with a feast at home prepared by my wife, then we traveled to her mom's house and then my brother's for dessert. Lena and I also ran in a 5k Turkey Trot to start off the day.

    Today I swam with Tim, Rebecca and Kevin. Larry dropped in from NJ as we all enjoyed today's main course

    Updated November 25th, 2017 at 07:34 PM by rxleakem

    Tags: turducken
    Categories
    Swim Workouts
  4. Workout 11/21/17: evening

    by , November 21st, 2017 at 10:42 PM (Maple Syrup with a Side of Chlorine)
    200 Free/50 non-free/150 Kick/250 Pull/5 x 50 b/c on 1:05/100 non-free

    4 x 100 on 2:00 Quarter's Strong
    4 x 75 on 1:30 fast middle 25
    4 x 50 on 1:30 from blocks

    300 warmdown as every 3rd lap non-free
    [Masters/Rec/2200 yds/60 min]
    ===================
    Categories
    Swim Workouts
  5. Workout 11/20/17: evening

    by , November 20th, 2017 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    3 x
    - 200 pull with snorkel into
    - 100 kick

    4 x 75 on 1:15 (fast middle 25)
    200 loosen and out
    [Solo/Rec/2000 yds/38 min]
    ----------------------------------

    First snow fall in SW VT today. Was able to sneak in a solo swim (first in a very long time!) after dinner.
    Categories
    Swim Workouts
  6. Workout 11/14/17: Evening

    by , November 14th, 2017 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    wu:
    200 free, 200 non-free, 150 kick, 150 pull, 4x50 burst and cruise, 100 non-free

    1 x 50 on 1:00
    2 x 100 on 2:00 even pace
    3 x 150 on 3:00 descend 1 -> 3
    1 x 100 on 2:00 non-free
    2 x 25 on 1:00 fast!
    3 x 50 on 1:00

    wd: 200 yds
    [Masters/Rec/2200 yds/55 min]
    --------------------------------------
    Categories
    Swim Workouts
  7. Workout 11/11/17: morning

    by , November 11th, 2017 at 08:34 PM (Maple Syrup with a Side of Chlorine)
    Fun little workout that I saw on facebook:

    wu: 100 swim/100 choice

    Pull 100-75-50-25 on :15sr
    Utmost kick 2 x 25
    Moderate 3 x 150 on 2:45 [did 200's on 3:00]
    Pull 100-75-50-25
    Kick 2 x 50
    I.m. 2 x 100
    Neg split 200 (made it! 1:13, 1:12)

    Sprint 4 x 25
    Pull 100-75-52-25
    I.m. 100
    Choice 100
    Ez 200 warmdown
    -----------------------
    [Masters/Rec/2600 yds/70 min]

    Fun little workout with a full pool. Eric, Jim, Melissa, Rebecca, Beth, Kevin, and Greg.
    Categories
    Swim Workouts
  8. Workout 11/07/17: evening

    by , November 7th, 2017 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 swim/100 kick/200 pull

    16 x 100's (did 150's)
    1 on 2:30
    4 on 2:20
    1 on 2:40
    3 on 2:10
    1 on 2:50
    2 on 2:00
    1 on 3:00
    1 on 1:50
    1 on 3:30
    1 easy and out

    ----------------------
    [Masters/Rec/2900 yds/60 min]

    Ran out of time with Greg, Jim, and Beth. The last one should have been a timed one, but we started a little late due to the age group team's practice. I felt good and made all of the descending efforts (even if just barely on the last one).
    Categories
    Swim Workouts
  9. Workout 10/24/17: evening

    by , October 24th, 2017 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (extra 100)
    4 x 50 burst and cruise

    3 x
    - 4 x 75 k-s-p (on 1:20 with extra 50)
    - 1 x 50 non-free on 1:30
    - 1 x 50 fast free (29,28,27)
    - 100 recovery

    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  10. Workout 10/14/17: morning

    by , October 14th, 2017 at 04:57 PM (Maple Syrup with a Side of Chlorine)
    4 x 100 swim on :20sr
    1 x 100 kick on :20sr
    4 x 50 pull on :20sr [extra 50]
    4 x 50 burst and cruise on 1:15

    8 x 75 k-s-p on 1:40 [did 10 on 1:20]
    4 x 150 on :20sr 50 non-free into 100 even pace [2:15 interval plus easy 100]
    2 x vertical kick into 50 strong
    2 x wall kick with pushoff

    100 loosen and out
    [Masters/Rec/2500 yds/60 min]
    -------------------------

    Full house this morning with Greg, Noah, Rebecca, Mary, and Kevin...always nice to see. My wife and I went for a 5+ mile hike yesterday on a new trail for us. The leaves have really hit peak color in SW VT and it was a nice trail to a remote pond.

    Categories
    Swim Workouts
  11. Workout 10/07/17: morning

    by , October 7th, 2017 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 Quarter's Strong

    Broken Mile:
    3 x 100 on 2:00
    4 x 150 on 2:45
    3 x 200 on 3:30
    3 x 50 on 1:00

    50 easy and out (I left early to head out leave peaking in Southern VT and the NW Pioneer Valley of Mass)
    [Masters/Rec/2400 yds/50 min]


    **Woodford, VT**


    **Mount Sugarloaf, Mass**
    Categories
    Swim Workouts
  12. 10/03/17: evening

    by , October 3rd, 2017 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 burst and cruise on 1:00

    1 x 100 on 2:00 DPS
    4 x 25 on :45 fast
    1 x 200 on 3:30 pull
    4 x 25 on :45 burst and cruise
    1 x 300 on 4:30 build by 100
    4 x 25 fast on :45
    1 x 400 on 6:30 focus streamline and DPS
    4 x 25 fast on :45

    200 loosen and out
    [Masters/Rec/2300 yds/60 min]
    Categories
    Swim Workouts
  13. Workout 09/19/17: evening

    by , September 19th, 2017 at 10:45 PM (Maple Syrup with a Side of Chlorine)
    2 x (150 swim/50 kick/100 pull) [did extra 50]

    4 x 125 on 2:10 (fast last 25 - did stroke)
    150 pull
    6 x 75 on 1:40 (k-s-p) [did extra 50]
    100 choice

    10 x 50 on :60 (desc 1->4, 5 easy, 6 fast, 7->10 loosen and out)
    [Masters/Rec/2400yds/60 min]
    -------------------------------------
    With the warm and dry weather the tri folks are still playing outside. Just Greg and I today at practice for a good swim. Working to put together a list of some swims for this fall that we might be able to travel to.
    Categories
    Swim Workouts
  14. Workout 09/12/17: evening

    by , September 12th, 2017 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    The Rec Center has reopened after a two week closure for cleaning. Masters tonight with the Noah, Greg, and Jim:

    - 200 swim/100 kick/200 pull
    - 4 x 50 on 1:10 burst and cruise
    - 100 choice

    4 x 125 on 2:10 (fast last 25)
    1 x 300 DPS
    4 x 75 on 1:40 (descend 1->4)
    1 x 200 kick/pull by 50

    200 loosen and out
    [Masters/Rec/2300 yds/60 min]
    ---------------------------------------

    My work schedule is still not conducive to swimming, but I plan to make the commitment to swim with the group every Tuesday evening. We'll see how long this goes...

    Updated September 22nd, 2017 at 10:55 PM by rxleakem

    Categories
    Swim Workouts
  15. Workout 08/10/17: OW

    by , August 10th, 2017 at 10:11 PM (Maple Syrup with a Side of Chlorine)
    Today is my daughter's 23rd birthday - an exciting day!

    We visited one of the nearby state parks this afternoon and I took along my goggles. Before a little relaxation on the beach and catching up on a book that I have been (trying to find the time to) reading I was able to get in a 0.86 mile swim in just under 18 minutes, dodging the weeds and observing the fish along the way.

    A great day!
    Categories
    Swim Workouts , Open Water
  16. Workout 08/05/17: morning

    by , August 5th, 2017 at 02:12 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull +50 extra
    4 x 50 on 1:00 even pace

    4 x 100 on 2:10 (descend: I did 150's)
    4 x 25 on :45 build
    3 x 150 on 3:00 (fast 2nd 50, I did 200's)
    4 x 25 on :45 burst and cruise
    2 x 200 on 3:30 (long and strong pull, I did 250's)
    4 x 25 fast
    150 kick-swim-pull by 50
    200 loosen and out
    [Masters/Rec/3100 yds/65 min]
    --------------------------------------

    It was raining outside so we had a full pool. I split with Eric and Tim, Jim and Rebecca split with Blaine (visiting from DC), while Meg, Pipper, and Beth split the far lane. Off to a bluegrass concert later this evening.
    Categories
    Swim Workouts
  17. Workout 07/29/17: morning

    by , July 29th, 2017 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Nice swim with the Masters group this morning.

    6 x 100 on :20sr (s-k-p)
    6 x 75 on :20sr (fast middle 25 - did 1:15 interval)
    6 x 50 on :20sr (kick-swim, swim-kick)
    6 x 25 on :10sr (choice - 80% effort)
    1 x 300 pull (breathe only to the windows)
    1 x 200 (k-p by 50)
    10 x 25 on :45 (odds choice, evens fast free)
    100 loosen and out
    [Masters/Rec/2700 yds/65 min]
    --------------------------------------
    Added an extra 350 over the duration of the set.
    Categories
    Swim Workouts
  18. Workout 07/20/17: morning

    by , July 20th, 2017 at 10:27 PM (Maple Syrup with a Side of Chlorine)
    A quick swim this am - the pool was surprisingly empty!

    200 free/200 back/200 im drill
    3x300 mix of kick/swim/pull
    200 loosen and out
    [Solo/Rec/1700 yds/31 min]
    ----------------------------------
    Categories
    Swim Workouts
  19. 07/18/17: Evening

    by , July 18th, 2017 at 10:21 PM (Maple Syrup with a Side of Chlorine)
    Had a fun swim tonight, especially as my wife joined in for the first half.

    200 swim/100 kick/200 pull
    4x50 burst and cruise
    100 non free
    4◊100 1:50
    3◊200 on 3:30
    3x100 on 1:45
    4x75 on 1:30
    4◊25 on :40
    200 loosen and out
    [Masters/Rec/2800 yds/60 min]
    ----------------------------------------
    Categories
    Swim Workouts
  20. Workout 07/08/17: morning

    by , July 8th, 2017 at 01:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/300 pull
    4 x 50 on 1:00 even pace
    100 non free swim

    6x75 on 1:40 (did k/s/p)
    400 pull (breathe 3/5/4/3 by 100)
    100 kick (25 ez-25 fast)
    5 x 50 on 1:00 (quarter's strong, last on easy)

    6 x 25 fast (as a group in middle lane - OW start experience)
    100 kick
    200 loosen and out
    [Masters/Rec/2500 yds/1 hr]
    -------------------------------------

    A big crowd today with Matt and Eric splitting with me, Tim and Greg, and Rebecca and Meg. Sarah was on her own. The 25's were a blast!
    Categories
    Swim Workouts
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