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Swim Workouts

  1. Workout 02/09/16: evening

    by , February 9th, 2016 at 09:45 PM (Maple Syrup with a Side of Chlorine)
    I came down with a head cold at the end of last week, and trudged through work on the weekend. I was able to get some extra sleep and was feeling well enough to go to the nursing home on Sunday after work, then had a quick nap before the Super Bowl. My cousin is a VP of an advertising firm that helped to produce three commercials (Death Wish Coffee, #MovingOnUP, and the Honda ad with the singing sheep), so it was fun waiting to watch those and the other ads. I felt like the Denver D was just too much for the Panthers (who I was rooting for)...I wonder if the AFC defensive game is really that overpowering vs the NFC?

    Anywho, we had a storm come in yesterday so I was able to get in two rounds of shoveling drylands instead of hitting the Rec, which was a blessing because my wife needed some extra help around the house. I took it easy today and made it to Masters...

    200 swim/150 kick/150 pull
    4 x 50 on :60 burst and cruise (used snorkel)
    2 x 150 on :45sr (~70%) [used snorkel, did 3 on :30sr, holding 1:45]
    4 x 75 on :30sr (~80%) [did 8, on 1:15, kick/swim imo/pull]
    1 x 300 pull, thinking rotation [did 100 with FF, 100 with AP, 100 pull, all w/ buoy]
    12 x 25 on :40 (easy/fast)
    8 x 50 on 1 [running short on time, I just did a straight 300]
    (Masters/Rec/2650 yds/55 min)

    Light turnout tonight, with Jim joining me and Beth and Tim on their own. One of our swimmers has helped to organize ordering swim suits and caps...the suits are in so we will all be styling for the mini-meet in April.
    Swim Workouts
  2. Workout 02/04/16: noon

    by , February 4th, 2016 at 01:46 PM (Maple Syrup with a Side of Chlorine)
    Quick swim today between errands ...

    200 free/200 back/200 im drill
    600 shark swim
    100 loosen and out
    (Solo/Rec/1300 yds/22 min)
    Swim Workouts
  3. Workout 02/03/16: noon

    by , February 3rd, 2016 at 03:55 PM (Maple Syrup with a Side of Chlorine)
    I meet with my son for lunch at the high school before swimming today. This semester he is not in the culinary class but we met during his lunch period for some delicious enchiladas. I took it easy and did ...

    200 free/200 back/200 im drill

    2 x [1st rd = snorkel free, 2nd rd = back]
    - 100 FF swim
    - 100 pull with buoy
    - 150 swim with AP (2 laps each: both, right, left)
    - 100 kick

    4 x 100 [50 with FF, 25 IMO fast, 25 DPS]
    Started a Noah's Ark, but swam only one 100 easy as warmdown
    (Solo/Rec/2300 yds/45 min)
    Swim Workouts
  4. Workout 01/31/16: afternoon

    by , January 31st, 2016 at 03:35 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I timed for the team and the One Hour Swim - everyone swam farther than last year! To make the day even better, Greg brought in some homemade doughnuts! After church this morning I made it to the (unusually uncrowded) Rec for a swim ...

    - 300 warmup
    - 3 x 100 kick with alignment kickboard and snorkel
    - 3 x 100 pull with agility paddles and snorkel
    - 3 x 100 (50 with finis forearm fulcrum then 50 without)
    - 4 x 75 (25 kick AK, 25 fast IMO, 25 strong fr pull)
    - 6 x 50 on :45 (1-4: quarters strong, 5: ez, 6: fast ~28)
    -200 loosen and out
    (Solo/Rec/2000 yds/45 min)

    Fell into a 300 pattern today (except the for the warmdown). I used the forearm fulcrum's for the first time today. Interesting product - it was good to help reinforce the EVF method of swimming (I used it for free and back), but there was not a lot of propulsion. Streamlining under water was difficult due to the angle of the hand in the paddle, so I stopped trying to launch off the walls and just started to swim. Finis' video suggested using them only for a short time, and even after a 50 with them on I could "feel" the pressure on the forearm as I swam without it - even into the 75's set a bit. I will probably use them from time to time, and try to get the others at Masters to give them a shot.
    Swim Workouts
  5. 01/26/2016: One Hour Swim

    by , January 26th, 2016 at 10:19 PM (Maple Syrup with a Side of Chlorine)
    I attended the Prescription Drug Task Force meeting this morning, then (finally) had the studded snow tires put on to my wife's car. So far we have only had 5.5 inches of snow for the season, but don't 2007 we had 3 inches at this point, then two big storms (Valentine's Day and one in March) and ended up with 46 inches for the year. My outdoor drylands still have a fighting chance! I was able to sneak in to the pool ten minutes early, then my son took splits for the annual January postal ...

    Tonight I churned out 4393 yards, which was actually a bit more than I expected. My 500 splits were: 6:06, 6:34, 7:05, 7:00, 7:12, 6:57, 6:45, 6:42. I took on water around 17 minutes, 35 min, and some gatorade at 45. Probably took it out a tad to fast. Here is a quick yearly recap ...

    2016: 4393
    2015: 4257
    2014: 4560
    2013: 4565
    2012: 4275
    2011: 3800

    This weekend I will be helping to time our team effort.
  6. Workout 01/25/16: evening

    by , January 25th, 2016 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Happy to complete my weekend on. I was able to hit the elliptical yesterday for thirty minutes as the Pats were playing in the first half. I kinda figured the game would go down to the final drive in the last two minutes, like most of our cardiac games this season, and the came up short. I have a feeking the super bowl will be like the Broncos-Seahawks a few years back, where the Broncos just fade away. The Panthers are the team this year.

    200 free/200 back/200 im drill
    4 x 150 on 2:20 (50 kick into 100 strong dps)
    50 easy
    10 x 50 on :10sr
    50 easy
    50 fast (28)
    200 loosen and out
    (Solo/Rec/2000 yds/40 min)
    Planning to do the One Hour Swim tomorrow night if the high school meet doesn't run late, then I'll time for the team on Saturday.
    Swim Workouts
  7. Workout 01/21/16: morning

    by , January 21st, 2016 at 04:21 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x with snorkel:
    -100 kick AK, 150 swim with AP (50 r/l/b), 100 pull
    - did an extra 100 pull on second round

    50 easy
    4 x 100 on 1:25 [free/back]
    50 easy
    4 x 50 on :50 [25 easy free, 25 fast imo]
    100 loosen and out
    (Solo/Rec/2200 yds/40 min)

    Good swim this morning, even though I got there late. The lane cleared out when I started the 100's. Did some errands today and made it to the college for Chapel before lunch. Looks like a busy weekend ahead for work.
    Swim Workouts
  8. Workout 01/17/16: noon

    by , January 17th, 2016 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    Quick swim after church this afternoon ...

    200 free/200 back/200 im drill
    4 x 200 on 2:40 pull with snorkel
    1 x Noah's Ark with AP
    100 easy and out
    (Solo/Rec/2000 yds/35 min)
    Swim Workouts
  9. Workout 01/16/16: morning

    by , January 16th, 2016 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 AK kick-200 pull with snorkel and AP
    4 x 50 quarter's strong

    400 neg split (2:29,2:27) plus 50 easy
    1 x 50 kick
    300 pull plus 50 easy
    2 x 50 recovery
    200 even split (1:06,1:06)
    3 x 50 recovery
    100 for time (1:01)
    4 x 50 recovery
    200 loosen and out
    (Masters/Rec/2500 yds/70 min)

    Off to a hockey game at Williams college, then to watch the original Star Wars trilogy that I rented from the local public library.
    Swim Workouts
  10. Workout 01/15/16: morning

    by , January 15th, 2016 at 10:03 AM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning...

    200 free/200 back/200 im drill
    3 x (with snorkel)
    - 100 kick with AK
    - 150 swim with AP [50 both, 50 r, 50 l]
    - 100 pull with buoy

    2 x 125 as 50 dps, 25 fast, 25 dps, 25 fast
    200 back with AP
    100 loosen and out
    (Solo/Rec/2200 yds/45 min)
    Swim Workouts
  11. Workout 01/12/16: evening

    by , January 12th, 2016 at 09:26 PM (Maple Syrup with a Side of Chlorine)
    Good swim tonight with the team, working on technique ...

    200 swim/100 kick/200 pull/[100 drill]

    300 free perfect stroke [did 400 with snorkel]
    8 x 25 on :40 (odds = burst and cruise, evens = choice) [did all back]
    200 free perfect stroke [did 300 with AP]
    8 x 25 on :25 (same as above) [did all fly]
    4 x vertical kick into 50 FAST [kick - :10, :20, :30, :15]
    2 x 125 on :40sr (100 perfect stroke into 25 FAST) [with snorkel]
    2 x 100 on :30sr (75 perfect stroke into 25 FAST) [with snorkel]
    50 easy and out
    (Masters/Rec/2400 yds/55 min)
    Swim Workouts
  12. Workout 01/11/16: evening

    by , January 11th, 2016 at 10:11 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill
    3 x (with snorkel):
    - 100 kick with AK
    - 150 swim with AP (50 each: both, right, left hand)
    - 100 pull with buoy

    200 as odds = easy, evens = FAST imo
    200 pull fast with buoy and snorkel
    100 easy
    2 x 25 FAST
    100 loosen and out
    (Rec/Solo/2200 yds/45 min)

    Busy weekend at work, but I was able to hit the gym for elliptical yesterday. Today was my short day and I relaxed a bit this afternoon before supper and a swim. I was surprised by the Masters crew over the New Year with gift, which I used to purchase the TomTom Spark a entry-level gps watch that has swim tracking. Greg was at the pool and gave me some pointers as I used it for the first time in the water. I will write up a separate review after a few more sessions in the pool.
    Tags: tomtom
    Swim Workouts
  13. Workout 01/06/16: evening

    by , January 6th, 2016 at 08:42 PM (Maple Syrup with a Side of Chlorine)
    Hit the gym on Monday night for 20 minutes on the elliptical. Today at lunch Lena and I went to the high school for lunch with Preston's culinary class, here's a peek ...

    After school Preston and I went to watch the new Star Wars movie, his first time seeing one. I haven't watched them since the original three as a kid, which I guess are now #4-6. I have always been a fan of the music score.

    Swim tonight before supper ...

    200 free/200 back/200 im drill
    2 x (100 kick with AK, 150 with AP, 100 pull) continuous with snorkel
    50 easy
    4 x 50 fast on :05sr
    150 pull with snorkel
    100 loosen and out
    (Solo/Rec/1800 yds/35 min)

    Lena found a recipe for lasagna rolls that I put together earlier and just need to bake - looks delicious.

    Updated January 12th, 2016 at 09:27 PM by rxleakem

    Swim Workouts
  14. Workout 01/02/16: morning

    by , January 2nd, 2016 at 01:13 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed a quiet day off for the New Year with the family [the new Sherlock on PBS was great last night] and prepared for Masters practice this morning, after grabbing breakfast with my son. With our max time of 90 minutes I have been talking up 50 x 50's and we had a good crew come out today. I brought some tunes to play during the swim to keep everyone on track, and Greg was the keeper of the tally...

    200 swim/100 kick/100 pull
    2 x 25 drill [things to think about during the swim]

    50 x ? on 1 minute
    [all choice, 25/50/75, drill or toys optional]
    I did 30 x 75s, 20 x 50s for a total of 3250 yds

    200 loosen and out [I did 300]
    [Masters/Rec/4000 yds/75 min]

    A great challenge set for our group as the main set is over what we typically swim in an hour's practice, and everyone made it! I swam with Greg and Robert, Meg and Kevin were in the middle lane, and Rachel and Melissa were in the far near lane (remember that the Rec is a 6 lane pool set with just two lines). I used the snorkel, pulled and used Agility Paddles along with some stroke 25's during the 75's, and kicked and full strokes during the 50's. Everyone did a great job counting down the number of swims and encouraging each other throughout, and the crew surprised me with a card and gift after the swim. It's amazing how much swimming with the team pushes me to swim more and I think that it helps others to do the same. I am really proud that we all rocked this challenge, and am looking forward to seeing how everyone does with the One Hour Swim at the end of the month.

    Updated January 2nd, 2016 at 05:44 PM by rxleakem

    Swim Workouts
  15. Workout 12/29/15: evening

    by , December 29th, 2015 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    I finished out with physical therapy yesterday and have been happy with the results. I am still using the kenesio tape and my homework exercises, and also purchased an Ankle Board that was developed by my PT for strengthening every muscle from the toe to the lower back. He had a used model that I was able to get at a discount so I will be able to continue this work at home. Here is what it looks like (a little unassuming but a great tool):

    Today I made it to the pool with the Masters crew, borrowing one of the main sets that TxTim posted earlier

    200 free/100 kick/100 pull [did an extra 100]
    4 x 25 burst and cruise

    3 x
    - 2 x 50 on 1
    - 1 x 100 on 2
    - 2 x 50 on
    - 1 x 200 on 4 pull
    [used snorkel on all 200s, first round with AP, back on 50s with 100 IM on second, fly on 50's on third round

    300 loosen and out
    [Masters/Rec/2400 yds/60 min]

    Shared the pain with Greg, Matt, Jim and Beth. Tim was on his own. A great workout. Since my knee is doing better I am planning to add in more kicking, as well as continue using the bike and elliptical a couple of times a week. It has been nice hitting the gym with my son again.

    Last night our region had the first snow storm of the year, which was more of a mixed bag with snow, sleet, ice, and rain. It turns out that it broke a record for the latest first snow of the year and also marked 272 days (March 31st) since the last snow fall, which is second longest stretch of days (first place is 275) in history since they started tracking these things in October of 1884. That meant that I was able to get some drylands in this morning as I shoveled the walkway and end of the driveway.

    Updated December 29th, 2015 at 10:16 PM by rxleakem

    Swim Workouts
  16. Workout 12/23/15: evening

    by , December 23rd, 2015 at 08:03 PM (Maple Syrup with a Side of Chlorine)
    We've been busy for the past two days at work, and I am now off through Christmas. Monday night we tried out a new restaurant in town, Two Brews. It is set up similar to Chipotle and I needed a little help with ordering, but the food was good and we enjoyed a great late night dinner together before Emma headed back to Philly yesterday. This morning I went to PT and then did some errands, opting for a swim this evening ...

    200 free/200 back/200 im drill
    5 x 200 with snorkel [two pull with buoy, two with buoy and AP, kick]
    50 easy
    build a 100 IM [went 1:13 - first time doing breaststroke in a while)
    50 easy
    100 pull
    100 loosen and out
    (Solo/Rec/2400 yds/45 min)

    Relaxing for the night, with an episode of Seinfeld featuring Festivus, and now the cartoon version of Grinch!
    Swim Workouts
  17. Workout 12/19/15: morning

    by , December 19th, 2015 at 12:25 PM (Maple Syrup with a Side of Chlorine)
    Had an easy swim before PT yesterday, 1500 yds in about 30 minutes, nothing too grand.
    Emma came home in the late evening for a visit so we are doing Christmas this weekend - so great to see her.

    Masters this morning after cinnamon buns with the family...

    We did our year-end workout inspired by Rudolph and the Grinch - I was able to get in an extra 200 on warmup, did all fly and an extra 50 on each of the Grinch's Lament (2:10 interval), and an extra 50 at the end of the Reindeer games (went 1:03, 1:02 on the 100's free, and did back for the 50's :33->31). With the help of the guard Greg, Kevin and I sang the Twelve Days of Christmas during the Reprise. A fun workout!

    This afternoon is our annual family party with Lena and my siblings, then we are planning to drive over to Albany for the Lights in the Park display that they do each year.

    Updated December 20th, 2015 at 09:32 PM by rxleakem

    Tags: christmas
    Swim Workouts
  18. Workout 12/15/15: evening

    by , December 15th, 2015 at 10:25 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed a nice day off today, starting with breakfast out with my wife. This afternoon was a quiet one, and I was ready for the Masters work out tonight.

    200 swim 100 kick 100 pull (did extra 200)
    4 x 50 quarter's strong on :60
    100 easy no free

    1 x 400 as 150 swim, 50 kick (I pulled and skulled, extra 100)
    4 x 100 on 2:00 descend (did 150s with snorkel and AP)
    6 x 75 on :15sr kick (I skulled) swim pull (did extra 50)
    10 x 25 on :40 odds easy evrns fast
    100 loosen and out
    (Masters/Rec/2850 yds/60 min)
    A solid swim with Greg and Carol, as Matt, Tim, and Julie did their own swim. As a team we are working to order in our first coordinated swimsuits with caps, something that appears to be easier in planning than in execution. Pics to come...
    Swim Workouts
  19. Workout 12/10/15: noon

    by , December 10th, 2015 at 06:33 PM (Maple Syrup with a Side of Chlorine)
    The pump arrived late yesterday and was installed overnight, so the pool is back open! The water is a delightful 81 degrees (usually it is ~85) and the adult swim time was packed!

    200 free/200 back/200 im drill
    5 x 200 on :15sr [snorkel on first four, alt pull and AP with buoy. Back on last[]
    10 x 50 on :45 pull free
    10 x 25 on :10sr pull [evens imo, odds fast free]
    200 loosen and out
    (Solo/Rec/2550 yds/45 min)

    A hearty "swim fast" to all those hitting up New England SCM champs this weekend, as well as any other events. I'll be following along from swimphone when I get home from work.
    Swim Workouts
  20. Workout 12/05/15: morning

    by , December 5th, 2015 at 05:38 PM (Maple Syrup with a Side of Chlorine)
    Skipped swimming yesterday as I started PT, joined my son at school to eat at the Culinary classes' Bistro lunch that is put on weekly (my first trip), and then I used the rest of the day to relax around the house.

    This morning Preston and I joined up with the guys for breakfast and then I headed into Masters practice. As I was writing out the workout I helped on of the little kids on diving - she was fine off the wall and a step they use, but froze when diving off the blocks. I offered a couple of suggestions and by the time I had changed for the swim she was diving for the first time! Always great to have that connection with my old t

    200 swim/100 kick/100 pull [I did 200 swim and 300 pull]
    4 x 25 drill [working on 6 beat kick "raspberry/strawberry"]

    16 x 100 [Matt and I did 150's]
    1 on 2:30, 4 on 2:20 [snorkel and pull]
    1 on 2:40, 3 on 2:10 [snorkel and pull]
    1 on 2:50, 2 on 2:00 [snorkel]
    1 on 3:10, 1 on 1:50 [snorkel and pull]
    1 on 3:30, 1 FAST for time [snorkel, went 1:37]

    200 loosen and out
    (Masters/Rec/3200 yds/65 min)

    This is a challenging main set that seems pretty boring at the start but knocks out almost a mile fairly quickly. The 1x swims in the left column are recovery swims, and the swims in the right column are stronger, even split but faster each round.

    Off to enjoy the rest of the weekend!
    Swim Workouts
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