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Swim Workouts

  1. 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!
    Swim Workouts
  2. 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:

    14 Men 100 SCY Free
    16 Men 50 SCY Fly
    18 Men 100 SCY Back
    28 Men 50 SCY Breast
    30 Men 200 SCY Back
    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!
    Swim Workouts
  3. 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
    Swim Workouts , Masters Swim Meets / Events
  4. 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]
    Swim Workouts
  5. 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

    Swim Workouts
  6. 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
    Swim Workouts
  7. Workout 02/03/18: morning

    by , February 3rd, 2018 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Today we had our annual 50 x 50 on one minute swim, complete with an energetic playlist that I broadcast through my soundbar. The rules were simple... On your own warm up, then do a swim every minute until we hit 50 repeats. I was able to swim 75 on the first four swims of the first 2 sets of 10, then mix up a bunch of kicking, Colleen, and stroke work as well as some speed play. It's a fun thing that we do as a group, and I ended up swimming 3100 yards over the course of the hour.
    Swim Workouts
  8. Workout 01/30/18: evening

    by , January 30th, 2018 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong

    2 x 200 pull on 3:45 focus on finishing pull (did 250's)
    1 x 100 kick
    16 x 50's on 1:00
    [1-5 = perfect stroke, 6-10 = build up, 11-14 = build down, 15-16 = easy]
    100 choice
    4 x 75 on 1:40 k-s-p (last 2 loosen) [did 6 on 1:15]
    [Masters/Rec/2150 yds/50 min]
    Swim Workouts
  9. Workout 01/27/18: morning

    by , January 26th, 2018 at 10:50 AM (Maple Syrup with a Side of Chlorine)
    Quick swim before work today...

    200 free.200 back.200 im drill
    600 shark swim
    4 x 50 easy down fast imo back
    200 loosen
    [Solo/Rec/1600 yds/30 min]
    Swim Workouts
  10. Workout 01//23/18: evening

    by , January 23rd, 2018 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    Feeling a little sore from the meet this weekend, but overall good. Full house tonight ...

    200 swim/100 kick/200 pull/100 swim
    4 x 25 burst and cruise

    6 x 125 on :20sr (25 fast/75 dps/25 fast) [did extra 25 bk]
    100 kick
    14 x 25 on :40 {odd stroke, evens fast free)
    5 x 50 active recovery on 1:15
    [Masters/Rec/2300 yds/55 min]

    Swam with Greg, Joe, Rebecca, Jim, Beth, and newcomer Sean. Hoping to use the 25's as a test set every 2 weeks for the next couple of months, decreasing the interval.

    I joined the Flow Swimmers virtual swimtathlon this year. I have been looking at it for a couple of years and think that it will help me stay consistent with training.
    Flow Swimmers Website
    Swim Workouts
  11. Workout 01/20/17: morning

    by , January 20th, 2018 at 12:28 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 swim/100 im drill
    4 x 25 burst and cruise
    200 build by 50
    taped team swimming a 50 free (did one myself)
    Backstroke work (swam 200 yards total)
    200 loosen and out
    [Masters/Rec/1350 yds/30 min)

    Warmup for masters meet this afternoon...
    Swim Workouts
  12. Workout 01/16/18: evening

    by , January 16th, 2018 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 build

    rotate through...
    1. 25-50-75-100 25's on :30 fast
    2. 50-75-100-25 50's on 1:00 90%
    3. 75-100-25-50 75's on 1:30 80%
    4. 100-25-50-75 100's on 2:00 build
    - did a mix of back/free/im during the set. masters minute after #2+3

    4 x 75 on 1:30 k-s-p (did 5 on 1:20)
    200 loosen and out
    [Masters/Rec/2100 yds/55 min]

    Masters meet over near Albany, NY, this coming weekend.
    Swim Workouts
  13. Workout 01/09/18: evening

    by , January 9th, 2018 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/100 pull/100 easy
    4 x 25 build

    4 x 75 [did 5 on 1:15 + 50 easy]
    6 x 200 on :15 [did 250's on 1,2,4,5]
    - build
    - fast
    - recovery

    50 easy, 2 x 25 FAST
    200 loosen
    [Masters/Rec/2700 yds/55 min]
    Swim Workouts
  14. Workout 01/06/18: morning

    by , January 6th, 2018 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/100 easy
    4 x 50 burst and cruise

    1 x 400 on 7:00 neg split [did 500: 3:15, 3:14]
    1 x 50 kick
    1 x 300 on 5:30 pull [did 400]
    2 x 50 on 1:05 [easy,fast]
    1 x 200 on 4:00 [alt free/stroke - did 300]
    3 x 50 on 1:05 [fast,easy,fast]
    1 x 150 dolphin dives
    4 x 50 on 1:05 [fast,easy,fast,float]
    1 x 100 fast [did back - 1:09]

    200 loosen and out
    [Masters/Rec/2950 yds/65 min]
    So we have been hammered with cold weather (highs in the teens, windchills -30+] and snow so I have been getting in my drylands! The cars have been starting without too much of an issue. The other plus has been that the pool has finally cooled a was 84 today but 79 on Tuesday night!

    Updated January 8th, 2018 at 09:44 PM by rxleakem

    Swim Workouts
  15. Workout 01/02/18: evening

    by , January 2nd, 2018 at 09:05 PM (Maple Syrup with a Side of Chlorine)
    I kinda fell off the blog scene at the end of December, I did compete at the New England SCM champs - discovered that not training for the 200 back makes it a painful swim (went 2:31, should be good enough for a top ten time), the 50 free was not horrible (27high), and my 100 fly felt great (came in at 1:08). Looking to swim near Albany, NY, next weekend, maybe something in Feb, and gearing up for the Harvard meet in March. Complete things with our mini meet the first Saturday of April, and maybe something else that comes up.

    Workout today was in the New Year theme...

    200 free/100 kick/200 pull/50 choice
    20 x 50 (4 each on 1:05, :60, :55, :50, :60)
    18 x 25 (10 on :30, 8 on :35)
    200 loosen and out
    [Masters/Rec/2250 yds/55 min]
    Fun little 2018 with some hard efforts alternating with easy on the 25's

    Updated January 8th, 2018 at 09:48 PM by rxleakem

    Swim Workouts
  16. Workout 12/1/17: morning

    by , December 1st, 2017 at 08:07 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:
    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 08:39 PM by rxleakem

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

    by , November 28th, 2017 at 09:10 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]
    Swim Workouts
  18. Workout 11/25/17: morning

    by , November 25th, 2017 at 12:06 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 06:34 PM by rxleakem

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

    by , November 21st, 2017 at 09:42 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]
    Swim Workouts
  20. Workout 11/20/17: evening

    by , November 20th, 2017 at 08:32 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.
    Swim Workouts
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