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Swim Workouts

  1. 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
  2. Workout 05/22/18: evening

    by , May 22nd, 2018 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/200 strong pull with blue paddles

    10 x 50 on 1:00 (breath right/left/build x 3, then ez
    5 x 100 on even pace [decreasing rest: :20, :15, :10, :05]
    6 x 75 k-s-p on 1:15
    50 ez
    300 loosen and out
    [Masters/Rec/2500/60 min]
    ---------------------------------
    Just me and Carol tonight, with Tim on his own.
    Categories
    Swim Workouts
  3. Workout 05/15/18: evening

    by , May 15th, 2018 at 09:21 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull

    3 x 100 pull on 2:15 [did 4 on 2]
    4 x 25 choice on :40
    1 x 300 pull on 7:00 [did 400]
    4 x 25 choice on :40
    6 x 50 on 1:00 [did 8 on :50]
    4 x 25 choice on :40
    2 x 150 on 3:00 [did 200's]
    4 x 25 on choice on :40

    4 x 50 active recovery
    [Masters/Rec/2700 yds/60 min]
    ---------------------------------------
    Good workout with Greg and Carol, Tim and Jim on their own
    Categories
    Swim Workouts
  4. Workout 05/12/18: morning

    by , May 12th, 2018 at 02:28 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    8 x 25 together

    The Davis Mile, broken 1650
    Subtract 2 ½ minutes for total time:
    275 swim (11 lengths) @ 20 seconds rest
    250 swim (10 lengths) @ 20 seconds rest
    225 swim (9 lengths) @ 20 seconds rest
    200 swim (8 lengths) @ 15 seconds rest
    175 swim (7 lengths) @ 15 seconds rest
    150 swim (6 lengths) @ 15 seconds rest
    125 swim (5 lengths) @ 15 seconds rest
    100 swim (4 lengths) @ 10 seconds rest
    75 swim (3 lengths) @ 10 seconds rest
    50 swim (2 lengths) @ 10 seconds rest
    25 swim (1 length)

    150 loosen and out
    [Masters/Rec/2500 yds/60 min]
    --------------------------------------
    Full crew today. Times before subtraction:
    Mike (23:25), Rebecca (28:08), Libby (28:10), Greg (28:16), Kevin (28:48), Melissa (33:48 - rest :20 each time). Mary was in for a bit and got in about 1000.
    Tags: davis
    Categories
    Swim Workouts
  5. Workout 05/05/18: morning

    by , May 5th, 2018 at 12:18 PM (Maple Syrup with a Side of Chlorine)
    Before practice this morning I met up with my first boss for his monthly breakfast with former employees at a local diner. Afterwards I made it to the rec to share in the Cinco de Mayo celebration...

    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)
    ==========================

    Another full pool with Greg, Jim, Sean, Rebecca, Kevin, and Beth. I did quarter's strong on the 200, holding 2:23s then using the 100s as recovery. I descended the 25s 13 -> 9. Now to enjoy a beautiful day in New England!
    Categories
    Swim Workouts
  6. Workout 05/01/18: evening

    by , May 1st, 2018 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    300 swim/100 kick/200 pull

    kick-swim-pull
    50 - 200 - 50
    50 - 300 - 100
    20 - 400 - 100

    1 x snake swim together
    3 x 50 loosen
    [Masters/Rec/2500 yds/60 min]
    ---------------------------------------
    Good swim with Greg and Carol. Tim was on his own.
    Categories
    Swim Workouts
  7. Workout 04/28/18: morning

    by , April 28th, 2018 at 01:35 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 2 x 25 burst and cruise, 100 easy

    Sweedish 101's
    - start on the :05, swim a 50 and finish by the :60
    - next one leaves on the :06 (1:01 interval), still finish by the top
    - go until failure. Then drop down to either every other 50 or 25's.
    *Made it to 30, so 25 x 50 = 1250 yds*

    4 x 50 loosen
    -----------------
    [Masters/Rec/2300 yds/60 min]

    Full pool with Greg, Libby, Rebecca, Meg, Mary, Kevin, and Sean. This is a fun made set that I lifted from jbs and pull out a few times a year - it is fun to see how far you can make it. I mixed in kicking, stroke, pull, and finally free. I probably could have made a couple more, but opted to finish out there.

    Updated May 4th, 2018 at 10:06 PM by rxleakem

    Categories
    Swim Workouts
  8. Workout 04/24/18: morning

    by , April 24th, 2018 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 100 choice

    4 x 50 @15sr no free
    1 x 50 kick
    4 x 50 @10sr pull at 80%
    1 x 100 kick
    4 x 50 @05sr even pace free at 80%
    1 x 50 kick
    4 x 50 @10sr burst and cruise
    3 x 100 pull on 2:10
    4 x 50 loosen and out [extra 200 during whole workout]
    ---------------------------
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  9. 04/17/18: evening

    by , April 17th, 2018 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    300 choice
    200 pull
    100 kick
    4 x 25 burst and cruise

    6 x 125 on 20sr (25 stroke 75 build 25 fast)
    5 x 50 pull on 1:10
    4 x 100 on 2:30

    200 loosen and out (did extra 200 during set)
    ==================
    (Masters/Rec/2500 yds/55min)
    Categories
    Swim Workouts
  10. Workout 04/14/18: morning

    by , April 14th, 2018 at 02:17 PM (Maple Syrup with a Side of Chlorine)
    300 choice
    4 x 50 pull on :15sr
    4 x 50 kick on :15 sr
    200 choice [did extra 100]

    8 x 75 on 1:30 (rotate fast 25 back to front)
    4 x 50 on 1:10 burst and cruise
    4 x 25 on :45 (no free)
    4 x 25 FAST into 25 easy on 1:10 (focus on fast finish)

    2 x 100 pull on 2:00
    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    ===================

    A good practice with Matt, Libby and Kevin. With our local meet in the books and school vacation starting we generally have a bit of a lull until the end of the month. We'll keep some speed sets going until then, when we will work on some more distance and open water-centric sets.
    Categories
    Swim Workouts
  11. Workout 04/03/18: evening

    by , April 3rd, 2018 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a nice Easter weekend with the family and also delivered the nursing home service (as I do each first Sunday of the month) to more folks than usual. Meet entries have bumped up to 22 for our meet this Saturday. Taper workout tonight...

    200 swim/200 kick/200 pull/100 easy

    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 from mid-pool

    200 loosen and out
    (Solo/Rec/1600 yds/50 min)
    ========================

    Good swim with Greg, Sean, Carol and Jim. I hope to get in a quick swim Thursday or Friday. I have to wait to see if I will be able to swim or have to help with officiating based on refs that the swim team can wrangle up. I hope I can swim
    Categories
    Swim Workouts
  12. Workout 03/31/18: morning

    by , March 31st, 2018 at 12:28 PM (Maple Syrup with a Side of Chlorine)
    Life has been busy as expected since the Harvard meet. Finally able to get into the water this week with the team, which is great considering that our own home mini meet happens next Saturday in southwestern Vermont.

    200 swim/100 kick/200 pull/200 choice

    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 (worked on turns)

    5 x 50 (odds fast from blocks, evens ez)

    200 loosen and out
    [Masters/Rec/1900 yds/75 min]
    ==========================

    I love using this speed set heading into a meet...thanks again Leslie! Only Greg, Sean and Rebecca in the water today.

    Preparations for the swim meet are coming along as well as expected at this point. The biggest concern I have is director is making sure that there are enough timers; because I run this swim meet as a benefit for the local age group swim team, whose season has already ended, we rely on them to run the meet while I do my best to get people here to swim in it. I don't get to really see the communication on their side so this aspect of being a director gives me the most anxiety. Right now we have 13 people who have signed up, but I'm still expecting more entries from Regional workout groups in the Adirondacks, New Hampshire, and the Berkshires. Hard to believe it's going to be our 7th annual meet this year!


    Happy Passover and Easter everyone
    Categories
    Swim Workouts , Planning
  13. Workout 03/24/18: morning

    by , March 24th, 2018 at 06:04 PM (Maple Syrup with a Side of Chlorine)
    Full pool today for Masters, a good sign since we are two weeks out from our mini meet!

    2 x [150 swim/50 kick/100 pull] plus 100 easy
    4 x 25 burst and cruise

    1 x Noah's Ark [finished at 6:40, did an extra 100 easy]

    4 x
    - 50 pull on 1:00
    - 25 FAST into 25 easy
    - 100 choice [worked on back and breast]

    200 loosen and out, with some starts thrown in. [I did 100 w/d]
    [Masters/Rec/2300 yds/65 min]
    ===================

    Good swim with Greg, Libby, Kim, Sean, Dedrick, and Kevin. Entries have been slowly coming in for our meet, and it looks like (perhaps) the snow is done!
    Categories
    Swim Workouts
  14. Workout 03/20/18: evening

    by , March 20th, 2018 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Stiff from the long weekend of swimming at Harvard, but happy to get back into the water for practice tonight. Just Greg and I were at the pool.

    300 swim 200 pull 100 kick [extra 100 here]

    8 x 125 on :20sr (25 kick, 75 build, 25 pull)
    -2min interval 1-6 mixing free/back, 2:10 with im on last 2

    100 easy
    100 kick
    4 x 50 from blocks
    200 loosen and out
    [Masters/Rec/2300 yds/55 min]
    ===========================

    Updated March 21st, 2018 at 10:27 PM by rxleakem

    Categories
    Swim Workouts
  15. Monday 03/12/18: evening

    by , March 12th, 2018 at 09:13 PM (Maple Syrup with a Side of Chlorine)
    Well, looks like Nor'easter #3 in less than two weeks is due to come in overnight and continue through Wednesday. I have had a slight head cold return so I am not feeling the best, so with the expected 12+ again (we had 9 inches 3/2 and 13 inches 3/8) and more shoveling I not only expect the Rec to close tomorrow for regular practice but I'll also have more drylands coming! It always seems like when I have a meet coming up I have to shovel or rake! hahaha

    Tonight's taper-ish workout solo at the Rec...
    200 free/200 back/200 im drill
    4 x 100 (50 kick, 50 pull)
    4 x 100 [25 easy, 25 fast (rotate strokes), 50 easy]
    200 loosen and out
    [Solo/Rec/1600 yds/40 min]
    =================

    Hotel booked for Harvard meet this weekend. Will drive down before events start on Friday, swim 7 events over the weekend, and drive home Sunday evening. I am in my long stretch at work so no chance before the meet to swim outside of practice tomorrow night, so I am hoping that practice is a go!
    Categories
    Swim Workouts
  16. Workout 03/06/18: evening

    by , March 6th, 2018 at 10:52 PM (Maple Syrup with a Side of Chlorine)
    Masters tonight, after snow storm number 1 and impending storm number 2...lots of shoveling to keep my cardio up

    200 free/100 kick/200 pull

    6 x 75 on 1:15 (1-4: rotate IM, 5-6 free)
    1 x 50 easy
    8 x 50 FR on 1:10 (odds DPS, evens fast)
    1 x 50 easy
    8 x 50 bk on 1:10 (odds DPS, evens fast)
    1 x 50 easy
    6 x 25 burst and cruise on 1:00
    3 x 50 loosen and out
    [Masters/Rec/2300 yds/60 min]
    ===================

    One of my taper workouts as New England LMSC champs are approaching. My pacing felt good on the 50's. I'm not really confident about where my training is at this point, but since I have the weekend off I decided to enter all three days but keep to the lower yardage events and not a whole lot of them! For Harvard I will be swimming:

    Fri:
    14 Men 100 SCY Free
    16 Men 50 SCY Fly
    18 Men 100 SCY Back
    Sat:
    28 Men 50 SCY Breast
    30 Men 200 SCY Back
    Sun:
    44 Men 50 SCY Back
    46 Men 100 SCY IM

    Now to book a hotel and hope that we don't get a blizzard during the meet like we did at New England age group champs back in 1993!
    Categories
    Swim Workouts
  17. 02/27/18: One Hour Swim

    by , February 27th, 2018 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Hopped into the pool for the One Hour Swim again this year, which will help to add yardage to parent team New England Masters and knock off three events for the Flow Swimmers league.

    Tonight I was able to make it to 4000 yards, working a steady pace and adding progressively more kick and stroke work as the hour went on. It is a nice event to do every year. I will time for the team this coming Saturday.

    Previous years...
    2017: 4025
    2016: 4393
    2015: 4257
    2014: 4560
    2013: 4565
    2012: 4275
    2011: 3800

    Updated March 5th, 2018 at 09:12 PM by rxleakem

    Tags: ohs
    Categories
    Swim Workouts , Masters Swim Meets / Events
  18. Workout 02/25/18: afternoon

    by , February 25th, 2018 at 05:22 PM (Maple Syrup with a Side of Chlorine)
    Work life is bonkers as I'm halfway through a ten day stretch and we're getting a new computer system installed as I write. While these never go well, I'm staying optimistic... at least if I can sign on in the morning! Hit the pool for:

    200 free/200 back/200 im drill
    600 shark swim
    100 easy
    4 x 100 quarter's strong on 1:25 (goal 1:10)
    100 easy
    8 x 25 on :30 (odd chiice even fast)
    200 loosen and out
    [Solo/Rec/2200 yds/40 min]
    =======================
    Categories
    Swim Workouts
  19. Workout 02/20/18: evening

    by , February 20th, 2018 at 10:07 PM (Maple Syrup with a Side of Chlorine)
    I've been out of the water for a little bit, due to a biological incident at the pool, and work. I'm still looking at the Harvard meet in about a month as well as our local meet in the beginning of April for some fun racing.

    Today's workout had a repeating progressive distance set, and some fast 25s, totalling 2500 all together.

    This past weekend my wife and I explored Cape Ann in Massachusetts...

    Rockport, MA.

    Gloucester, MA

    Updated February 21st, 2018 at 01:07 PM by rxleakem

    Categories
    Swim Workouts
  20. Workout 02/06/18: evening

    by , February 6th, 2018 at 09:04 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 50 quarter's strong
    100 non free

    2 x
    - 3 x 75 on 1:40 ksp [did 100s]
    - 3 x 75 on 1:30 rotate fast 25 fr [did 100s]
    - on next top...4 x 50 on 1:00
    - Master's minute rest

    4 x 50 on 1:05 active recovery
    [Masters/Rec/2600 yds/60 min]
    ==========================

    A good workout with Jim, Greg, Rebecca, and newcomer Heather. I zonked on the second round with the second set of 75s, although I'm not really sure why. Now to rest up for the impending snow storm
    Categories
    Swim Workouts
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