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Swim Workouts

  1. Workout 09/18/18: evening

    by , September 18th, 2018 at 05:13 PM (Maple Syrup with a Side of Chlorine)
    3 x (150 swim/50 kick/50 pull)

    4 x 125 on :15sr (last 25 fast, I did 150's)
    100 kick
    4 x 75 on :10sr (kick/swim/pull, I did an extra 50 at the end)
    100 kick
    8 x 50 on 1:05
    -- 1->4 desc
    -- 5->8 loosen
    Sauna
    [Masters/Rec/2300 yds/55 min]
    ===================
    Categories
    Swim Workouts
  2. Workout 09/15/18: morning

    by , September 15th, 2018 at 05:06 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/100 choice
    8 x 25 together

    6 x 75 on :15sr (desc 1->3, 4->6)
    200 pull
    4 x 150 on :15sr (even pace)
    16 x 25 on :40
    - 1-4 desc stroke count (-1)
    - 5-8 odd stroke even free
    - 9-12 odd ez, even fast
    - 13-16 odd fast, even ez

    150 loosen
    [Masters/Rec/2600 yds/70 min]
    Categories
    Swim Workouts
  3. Workout 09/11/18: evening

    by , September 11th, 2018 at 10:49 PM (Maple Syrup with a Side of Chlorine)
    Back from shutdown! I actually took the whole two weeks off and did not swim in order to give my body a little rest.

    200 swim/100 kick/200 pull
    10 x 50 on 1:05

    5 x ? on 2:00 (did 150s)
    5 x ? on 1:30 (did 100s)
    5 x ? on 1:00 (did 75s for first , then a 25)
    5 x ? on :45 (did 25's with group)

    200 loosen and out
    [Masters/Rec/2900 yds/6 min]
    ==================
    Good swim with Greg and a new gal Annie.
    Categories
    Swim Workouts
  4. Workout 8/21/18: evening

    by , August 21st, 2018 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    Last practice before the pool closes for 2 weeks. Just me and Greg in the water ...


    6 x 100 on :20sr (swim, kick, pull by 100)
    6 x 75 on :20sr (fast middle 25, went on 1:15) + extra 50
    4 x 100 on :20sr (k-stroke by 50. Did 200 breast for time on first (1:38, 3:20))
    3 x 50 on :20 sr (pull)
    2 x 125 on :20sr (fast second 50) + extra 50
    1 x 400 - build by 100. (Did 400 IM for time: 1:22, 1:26, 1:37, 1:13= 5:38)
    200 loosen and out
    [Masters/Rec/2600 yds/1 hr]
    ===============

    It's been fun competing in the FlowSwimmers Virtual Swimtathlon this year. We are in the third stage which is made up of 200's of each stroke + 400 IM. I did the two events today, so added to my swims at Harvard I only have the 200 free to get in before the end of Sept. During the final quarter of the year we have the opportunity to reswim any event for a better time. Nice motivation to stay consistent, or close to it, with training.
    Categories
    Swim Workouts
  5. Workout 08/18/18: morning

    by , August 18th, 2018 at 01:59 PM (Maple Syrup with a Side of Chlorine)
    Last Saturday practice before the Rec's annual two week shutdown. We still have one more practice this coming week on Tuesday.

    200 swim - 100 kick - 100 pull

    Broken Mile:
    3 x 100 on 2:00 (even pace)
    4 x 150 on 3:00 (even pace, a little faster)
    3 x 200 on 4:00 (even pace, a little faster)
    3 x 50 on 1:00 fast!

    5 x 50 together (close quaters...ows experience)
    200 loosen and out
    (Got in am extra 200 as well)
    [Masters/Rec/2700 yds/60 min]
    ==========================

    Had a good workout today with Greg, Libby, Mary, Kevin, and Jim who joined us late. I was able to hold 112s on the hundreds, 150s on the 150s, and 230s on the 200s. I tried but was not able to crack 30 on any of the 50s.

    Updated August 18th, 2018 at 02:27 PM by rxleakem

    Categories
    Swim Workouts
  6. Workout 08/11/18: morning

    by , August 11th, 2018 at 05:22 PM (Maple Syrup with a Side of Chlorine)
    It's been a week or so out of the water as my wife and I make the drive to Prince Edward Island, with stops along the Bay of Fundy and Maine along the way. It was fun to see all of the Anne of Green Gables sights as well as the natural beauty of the island. Their masters teams take the summer off and I missed a tri group's ows.



    Here is today's Master workout with Greg and Libby:
    4 x 100 swim on :20sr
    1 x 200 pull on :15sr [extra 50] with snorkle
    2 x 100 k/s by 50 on "20sr [extra 50] with snorkle
    4 x 50 build on :20sr [extra 50] with snorkle

    100 ez, :15sr, 1 x 100 fast on :30sr, into...
    100 ez, :15sr, 2 x 100 even on :30sr, into...
    100 ez, :15sr, 3 x 100 descend on :30sr, into...
    100 ez, :15sr, 4 x 100 even on :30sr

    100 loosen [did extra 150]
    [Masters/Rec/2800 yds, 55 min]
    ===================
    Categories
    Swim Workouts
  7. Workout 07/31/18: morning

    by , July 31st, 2018 at 12:12 PM (Maple Syrup with a Side of Chlorine)
    Up early and drove across the state line to the Hoosick Falls, NY, outdoor pool for Adult Swim this morning. It's real cheap $1.50 for an hour. I don't get to come here often and sometimes there are lots of activities happening instead of swimming period but today the pool was open and I had a good workout.

    500 swim 400 pull 300 kick
    5 x 100 on :20 sr
    4 x 75 ksp on 1:15
    100 loosen and out
    [Solo/Hoosick Falls/2100 yds/35 min]

    Heading to see the Smashing Pumpkins in concert tonight out in Boston. Really excited to share this concert with my wife, our son, and our nephew.

    Updated August 1st, 2018 at 10:22 PM by rxleakem

    Categories
    Swim Workouts
  8. Workout 07/28/18: morning

    by , July 28th, 2018 at 02:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [plus extra 50]
    4 x 50 on 1:10 descend
    4 x 25 on :40 [b/c odds, stroke even]
    -------
    rd 1: 3 x 50 on 1:10, 1 x 50 on 1:10 fast, 100 ez
    rd 2: 2 x 50 on 1:10, 2 x 50 on 1:20 fast, 150 ez [did 75's on first group)
    rd 3. 1 x 50 on 1:10, 3 x 50 on 1:30 fast, 200 ez [did 100's on fast]
    -------
    2 x 150 yds Paceline swim as group [slow to fast, then fast to slow] for warmdown
    extra 50
    [Masters/Rec/2550 yds/65 minutes]
    ======================

    Fun swim with Mary, Greg, Kevin, Jim, and Sean.
    Categories
    Swim Workouts
  9. Workout 07/23/18: evening

    by , July 23rd, 2018 at 08:02 PM (Maple Syrup with a Side of Chlorine)
    Took the weekend off from swimming and enjoying some quality family time. The age group team has a meet tomorrow night during out regular Masters time so I hit the pool before dinner tonight...

    200 free/200 back/200 im drill
    1000 shark swim
    300 as: 25 DPS, 25 fast, 25 DPS; alternating free and back by 75
    100 loosen and out
    [Solo/Masters/2100 yds/35 min]
    ====================
    Categories
    Swim Workouts
  10. Workout 07/17/18: evening

    by , July 17th, 2018 at 09:51 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise
    300 pull with snorkel

    2 x
    - 50 long and strong :10sr
    - 100 build :20sr
    - 50 long and strong :10sr
    - 150 fast last 50 :20sr
    - 200 loosen

    4 x 50 warmdown
    [Masters/Rec/2200 yds/50 min]
    ==========================
    Categories
    Swim Workouts
  11. Workout 07/14/18: morning

    by , July 14th, 2018 at 04:55 PM (Maple Syrup with a Side of Chlorine)
    I had a quick recovery workout on Tuesdays, primarily because the age group team in town hosted a swim meet without telling us ahead of time. Did 1200 yds in about 20 minutes.

    I took today off from work to attend a wedding on my wife's side of the family, but was able to get in the water before heading out. Here's what we did...

    200 swim/100 kick/200 pull

    4 x 100 on 1:50 swim [1 ez,1 fast] - did back then IM
    1 x 50 ez kick
    4 x 150 on 3:30 pull [descend] - I did 200s with snorkel
    1 x 50 ez kick
    4 x 75 on 1:30 [1 ez,1 fast] - did k-s-p with fast swim = RIM order
    1 x 50 ez kick
    4 x 50 on 1:00 [even]
    1 x 50 ez kick
    [Masters/Rec/2400 yds/60 min]
    ====================

    I added some in the main set because I needed to skip out on the 300 warmdown. Felt good on the 200's and hit 2:29, :28, :28, :26 so pretty much hit the descend. I am sure that I will get some dancing moves in later at the reception
    Categories
    Swim Workouts
  12. Workout 07/03/18: evening

    by , July 3rd, 2018 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    200 free-100 kick-200 pull
    4 x 25 burst and cruise

    3x
    - 200 pull on 3:30
    - 4 x 50 swim on 1:00
    - 4 x 25 on :30
    - Master's minute

    4 x 50 on 1:10 Fast walls
    200 loosen and out
    [Masters/Rec/2400 yds/55 min]
    ===========================
    Fun set that knocks out 500 repeats. I generally would do 250s pull but with the meet on Sunday I just went as written.
    Categories
    Swim Workouts
  13. 06/30/18: morning

    by , June 30th, 2018 at 12:42 PM (Maple Syrup with a Side of Chlorine)
    Good practice today with Greg, Jim, and Kevin. Lindsay from the Granite State Penguins in NH also dropped in.

    200 swim/100 kick/200 pull
    6 x 50 on 1:05 - even pace

    300 [150 pull, rest :15, 150 swim - swim faster than pull]
    100 [4 x 25 on :30 - smooth]
    200 [100 pull, rest :15, 100 swim - swim faster than pull]
    100 [4 x 25 drills]
    100 [50 pull, rest :10, 50 swim - swim faster than pull]
    100 kick
    300 swim - long and strong

    4 x 75 as warm down [kick-swim-pull]
    =======================
    [Masters/Rec/2300 yds/60 min]

    It's been a busy week with my oldest brother and his family visiting from Washington State. He swam at UMass in the early '90s and usually hops in for a once a year workout but opted out. Today we are gather with other family for a small reunion, and it happens that today is also the 23rd anniversary of my mom passing away. It's nice to have extended family in town to help share some stories of the past. We had a nice visit with my aunt from Boston on Thursday as well.

    Here is a picture from the old homestead, with the farmhouse where my dad grew up to the left. I grew up about a quarter-mile way closer to the farm.

    Updated July 2nd, 2018 at 08:57 PM by rxleakem

    Categories
    Swim Workouts
  14. Workout 6/28/18: morning

    by , June 28th, 2018 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning. I signed up for the Baystate Games next weekend so I need to get some swimming in.


    200 free-200 back-2im drill
    600 shark swim
    2 x
    ....50 on 45
    ....75 on 60
    ..100 on 90

    100 loosen and out
    [Solo/Rec/1750 yds/30 min]
    Categories
    Swim Workouts
  15. 06/19/18: evening

    by , June 19th, 2018 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [extra 100]

    3 x
    - 100 ez
    - 100 mod
    - 100 fast

    100 ez
    10 x 50 pull on 1:00 [breathe 3/5 by 25]
    8 x 25 on :40 [alt choice and fast in pairs]
    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  16. 06/12/18: evening

    by , June 12th, 2018 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    Greg's 50th birthday bash - complete with music and 50 x 50's!
    I got in 300 warmup and we stated on the main festivities...

    01-10 on 1:00
    11-20 on :55
    21-30 on 1:00
    31-40 alternating :50 and 1:00
    41-46 on 1:00
    47-50 on 1:10 active recovery
    [Masters/Rec/2800 yds/60 min]
    ===================
    Fun swim with Carol and Greg. Tim was on his own.
    Categories
    Swim Workouts
  17. 06/09/18: morning

    by , June 9th, 2018 at 08:27 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong

    400 [every 4th lap fast]
    300 [every 3rd lap fast]
    200 [every 2nd lap fast]
    100 [build]

    2 x 300 pace-line swim
    [Masters/Rec/2200 yds/55 min]
    Categories
    Swim Workouts
  18. Workout 06/05/18: evening

    by , June 5th, 2018 at 08:21 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 burst and cruise

    4 x 125 pull at :20sr [breathe 3/5/7/5/3] - did 150's
    3 x
    - 100 choice on :20sr
    - 75 no-free build on :15sr
    - 50 ez on :10sr
    - 25 Fast

    200 kick/swim by 50
    200 loosen and out
    [Masters/Rec/2450 yds/60 min]
    Categories
    Swim Workouts
  19. Workout 05/29/18: evening

    by , May 29th, 2018 at 10:14 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 pull [did extra 100]
    4 x 25 burst and cruise

    2 x 100 pull "pull back"
    1 x 200 long and strong
    1 x 400 negative split [diid 500]
    1 x 200 breath set [6/5/4/4 x 2]
    2 x 100 kick-pull by 50
    4 x 50 descend
    8 x 25 ez-fast
    100 loosen and out
    [Masters/Rec/2500yds 60 min]
    Categories
    Swim Workouts
  20. Workout 05/26/18: morning

    by , May 26th, 2018 at 02:12 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim/50 kick/100 pull]
    4 x 25 together

    4 x 75 pull on 1:30 [breathe 3/4/5 by 25] (did extra 25 on #2+3)
    4 x 150 on 2:50 [fast 50 last to first, 45th = strong] (did 200's - last 50 stroke)
    4 x 100 on 2:10 [descend 1->4] (did back - last one = 1:06)
    1 x 50 easy
    1 x 50 for time - did breast
    4 x 50 loosen and out
    [Masters/Rec/2600 yds/55 min]
    ---------------------------------------
    Swam with Greg and Libby today. A hot and dry day in Bennington, our annual Mayfest to kick off the summer season.
    Categories
    Swim Workouts
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