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Swim Workouts

  1. Workout 09/10/13: OW and evening

    by , September 10th, 2013 at 09:48 PM (Maple Syrup with a Side of Chlorine)
    I had arranged for a quick OW swim this evening with Greg and Kevin before Masters practice, but Kevin had to bail (heading to Japan on business and needed to catch a conference call). Greg was brave enough to join me for a double session here at Lake Paren:


    We did a 29 minute swim and totaled 0.6 miles around half of the lake. To our surprise, the water temp cooled off considerably with some rain and thunderstorms that came through this morning - it was a cool 63 degrees! I think this was the coldest that Greg has gotten into, and he did great! The sun was setting slowing over the west end of the lake and made for a great swim!

    We stopped at my house in route to the pool to get some warm tea, then hopped right in (our warm up at the lake, which cooled us down a bit, had us ready to roll in the pool) for:

    8 x 125 (I did 150's)
    - odds = Fast 25 on 2:15
    - evens = 50 non-free on 2:30

    then
    8 x 75 (kick/swim/pull) on 1:15 (Greg did 1:30)
    then I did 150 easy and out.
    (Masters/Rec/1950 yds/40 min)
    ------------------------------------

    A great double-dip! I'll be in the water again on Friday ...

    Updated September 11th, 2013 at 02:02 AM by rxleakem

    Categories
    Swim Workouts , Open Water
  2. Workout 09/09/13: morning

    by , September 9th, 2013 at 10:09 AM (Maple Syrup with a Side of Chlorine)
    Good weekend, but I have to transition into "back to work" mode for tomorrow. Plan to finish up a few odd tasks today, including getting the new old van I bought registered.

    200 Fr/200 Bk/200 IM drill

    2 x 200 FR on 2:45
    4 x 25 burst and cruise on :30
    1 x 500 Shark Swim (alternate by 50's)

    16 x 50 on :50
    - 1-8: odds = IMO drill/swim, evens = Fr drill
    - 9-16: odds = IM drill, evens = Fr ez

    50 EZ and out
    (Solo/Rec/2450 yds/50 min)
    ------------------------------------
    Categories
    Swim Workouts
  3. Workout 09/07/13: morning

    by , September 7th, 2013 at 01:42 PM (Maple Syrup with a Side of Chlorine)
    Good night sleep and nothing happening this morning so I was able to sleep in

    After bagels and cream cheese with the kids, I headed to the Rec for Masters practice and joined Greg and Kevin for a swim (my distances in parentheses):

    200 swim/200 kick/200 pull/(200 Bk)/4 x 50 B/c 6/8/10/12

    1 x 400 (500 with snorkel) on 7:30
    4 x 100 (125) on 1:50 - quarters strong
    2 x 200 (250) on 3:45 (I used agility paddles and buoy
    4 (5) x 100 on 1:50 (1:25) even split

    On your own to finish - I did:
    - 4 x 75 on 1:15 (25 kick/25 fast IMO swim/25 Pull with buoy)
    - 100 loosen (25 two-arm Bk into 25 skull, repeat)
    - 200 IM drill and out
    (Masters/Rec/3600 yds/75 min)
    --------------------------------

    Good swim again in our empty pool. We're planning a double for next week's Tues practice - 30-45 min in Lake Paren then to the Rec for regular Tues practice. This should help us squeeze some more days outside, plus help me catch up with GTD!
    Categories
    Swim Workouts
  4. Workout 09/06/13: morning

    by , September 6th, 2013 at 09:49 AM (Maple Syrup with a Side of Chlorine)
    The first week of school has been going well, with the kids (Preston and the his exchange siblings) settling into new routines without much difficulty. I spent a few days at the college tiling, and was able to sit in on the whole class that I am auditing last evening. I'm going to work on harvesting in the garden (apples, beans, potatoes) this weekend, and checking on the grapes as I should be jamming (well, more precisely, jelly-ing) in the next few weeks. I was able to get in this morning for a swim:

    - 200 Fr/200 Bk/200 IM drill
    - 4 x 25 burst and cruise

    Kick Swim Pull (board/agility paddles/buoy)
    050 100 200
    100 150 300
    050 100 200

    5 x 100 on 1:30
    - odds = Fr (work on no-breathe through flags)
    - even = stroke (Bk/IM)

    200 loosen and out
    (Solo/Rec/2650 yds/45 min)
    ----------------------------

    Having been on a relative holiday from swimming over the last two weeks, I can definitely feel that my kicking and swimming speed are diminished, which the clock confirms. I am planning to add in some more structured dryland activities this fall and also continue to change my diet, working to eliminate more processed foods. I have been eating more fruits and veggies, including daily smoothies with my homemade yogurt, which has gotten me down ten pounds since July. This goes along with trying to declutter the excess stuff around the house, mostly paperwork that is no longer needed as well the garage and all of the mysteries it contains
    Categories
    Swim Workouts
  5. Workout 09/03/13: evening

    by , September 3rd, 2013 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Had a nice Labor Day with a cookout at our house (the exchange kids helped me make a macaroni salad) and then a campfire across the street at our neighbors, a great treat to welcome all the kids to the new school year today. First Day programs are welcomed in our community, where parents can stay a little longer after the kids start school to sit in on the opening assembly and usually a time to meet the PTG/PTF.

    I stayed for the chapel at the college - great speaker looking at Mark 1:9-15. Later I picked Preston up for his first football game on the home field. The JV team played well, but was beaten by the visitors - he was pretty upset and not readily looking at the positives as he fretted about the score. Just like in swimming, sometimes our practices and competitions don't go the way we'd like, but we need to find the good things to help us find the motivation to keep getting back at it.

    Made it to the Rec tonight (first day back in two weeks ) for Masters. Well, to be honest, for GregJS and mine private swim! We did:

    - 200 swim/200 kick/200 pull with buoy/50 EZ w/u,

    - 300 Swim (long/strong, walls) followed by 50 kick/50 pull
    - 300 Swim (middle 100 no free) followed by 50 pull/50 kick
    - 300 Swim (descend by 100's) followed by 100 IM drill
    - 300 Swim (no breath into/out of deep end flags)

    - 8 x 25 on :40 (odds = stroke, evens = Free FAST)
    - 1 x 50 EZ and out
    (Master/Rec/2400 yds/60 min)
    -------------------------------

    Nice to get into a spiffy-clean pool after the shut-down. Everything seems brighter. Sunday I officially fell behind the GTD, but this swim almost puts me over 200 miles for the year. Perhaps with staycation in full swing I can rectify the deficit

    Updated September 3rd, 2013 at 10:58 PM by rxleakem

    Categories
    Swim Workouts
  6. Workout 08/31/13: OW

    by , August 31st, 2013 at 10:11 PM (Maple Syrup with a Side of Chlorine)
    As summer begins to set, new adventures await for the remainder of year with school starting up, OW season winding down, and the Rec reopening on Tuesday! To that point, I was able to sit in on my first class at the Bible college on Thursday, although I missed the first bit due to work (this is why I am auditing the course). That same night, our exchange student from Germany, Lina, arrived later in the evening (with thanks to my friend Ed for picking her up). She is getting used to her new home and family for the year (we all went to the Schaghticoke Fair today, the 3rd oldest in NY state).

    This morning I headed up to the third and final OW lake swim that I organized with the Masters group while the pool has been shut down. Today I picked Adams Reservoir due to its close proximity to town and lack of motorized boats. Over the course of week many folks emailed to say that they might not be able to make it, and it turns out that only Brent joined me, after he ran around the lake twice! Here is the picture I snapped before we splashed:


    I had a feeling that the water would be cool, and under overcast skies the temperature checked in at a warm 67 degrees. The water is clear, but has a reddish tint that is evident when you watch your fingers sweep under your body. It is not terribly long (just shy of a quarter mile) and has an easily defined edge crowded with pine, birch, maple, and other trees. Only three lone kayakers where on the water with us, and I was thinking that this would be a great place for a cable! We went out and back on the western edge from the beach, then headed toward the east edge and checked out a shallow, rocky area about 2/3 of the way down. Total of 0.9 miles in 28 minutes (did I mention before that Brent doesn't like cold water ).

    Refreshing and a beautiful area for a cool swim, so I will be sure to get back as I look for more cold swims to feel out where my "it's too darn cold to keep doing this" point is. Off to get the South Korean boy tomorrow evening, then to enjoy another week of staycation as the kids head back to school on Tuesday.

    Updated August 31st, 2013 at 11:31 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  7. Workout 08/26/13: OW

    by , August 26th, 2013 at 10:53 PM (Maple Syrup with a Side of Chlorine)
    I had a busy weekend at work and a quick day today. We interviewed for a second exchange student this afternoon. The boy from South Korea is coming on Sunday, and we might be hosting a girl from Germany as well. There are students with no homes to stay in, and with some extra room we are happy to help.

    I headed east this evening, despite the overcast sky and threat of thunderstorms, to meet up with GregJS for a swim at Lake Raponda. Here is the southern edge that greeted us as we drove to the beach to unload:


    No one else was adventurous enough to join us, which was too bad since the poor forecast kept all the boats off the 68 degree water. It was kinda strange swimming under total cloud cover, a little darker to the south with slight light trying to break through to the north. The water in this secluded spot is clear and not very deep, offering a great look at the rocks and other fauna below. Greg and I did a large loop totaling just under 1.4 miles in a little less than an hour. I even got to sample one of Greg's lemon-ginger scones before heading home!

    I am still ahead of GTD and two miles from 200, so even with the pool closed until next Tuesday, I should be on track to reach my goal of 300 miles for the year. We have one more group swim planned for Saturday morning, and I'm going to try to get in a swim or two myself on my own before then.

    Updated August 26th, 2013 at 11:41 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  8. Workout 08/22/13: OW

    by , August 22nd, 2013 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    Spent more time on my day off today tiling at the college. Getting to where we need the fixtures and also some more bullnose tile to complete everything - the two bathrooms on the 3rd floor are practically ready to grout and go, need to start the two on the 4th floor. Others have been coming in to help, so it is moving by much faster:

    (12x12 tiles, five rows high, with an accent strip and bullnose on top)


    So the Northeastern Baptist College where I have been helping actually had student orientation today, so I was able to say hello to the students. I was asked a couple of times if I would be taking any classes, and decided to audit Hermeneutics, a 100 level Bible course, after going to their cookout tonight. Since my schedule rotates every two weeks, I can work at my own pace to make up the Thursday evening class I miss, and not have to worry about taking tests (although I plan too).

    I headed over to Lake Paren again and met up with Melissa, Tim, and GregJS for a nice swim. I brought my thermometer tonight; lake temp is a lovely 74 degrees. Did a slightly different loop, but still totaled 1.3km (well, that seems longer than 0.81 miles, right ) in 29.53 minutes, swimming to designated spots to regroup. Preston was on shore with a phone if needed, and Tim's family came with him while Melissa's hubby arrived to pick her up. A little more cloudy tonight, and the thunderstorms that were forecasted just rolled by (so we missed them).

    (GregJS and I clearly have our towels mixed up; you'd surely rather see his chiseled upper body as opposed to my man boobies - note to self for next pic)

    Two more swims lined up for next week, then the pool will be open again. Since Paren is so nice, I'll try to see how far into the fall I can keep going...
    Categories
    Swim Workouts , Open Water
  9. Workout 08/21/13: OW

    by , August 21st, 2013 at 10:25 PM (Maple Syrup with a Side of Chlorine)
    Like many folks, my local pool is shut down through Labor Day for cleaning. Two weeks without convenient swimming. Add to that our two college kids have left, making work a lot more crazy. Today I vegged out a bit, heading over to the college to help with more tiling after lunch. Also had a quick chat with Preston's football coach (we used to coach flag together) - he is happy that Preston is playing and making improvement with practices.

    I have scheduled three swims during this time in local lakes to help keep any of the Masters folks in the water a little bit. I decided to check out the venue for tomorrow night, Lake Paren, in North Bennington. It is a nice spot, but was terribly weedy last year. Either they dumped some chemicals in or have ramped up the manual efforts to clean off the bottom; whichever, it was much better! A few bands here and there, but easy to spot from the surface or below in the clear water. As I went from one side of the lake to the other on the eastern edge, the sun was setting brilliantly above the pine and maple trees overlooking the beach - what a blessing!


    (0.81 miles in 28:13 - enjoying myself )
    Categories
    Swim Workouts , Open Water
  10. Workout 08/15/13: evening

    by , August 15th, 2013 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    Today was my official day off during vacation. My only plan was to bring my mother-in-law and family to the Saratoga Race Course for some racing (my MIL has never been), but alas, she was not feeling well so those plans were scrapped. My wife and daughter decided that a trip to Albany and Crossgates Mall was in order. :sigh:

    After mowing the lawn, I got in for a quick dip:
    - 200 Fr/200 IM drill
    - 8 x 50 (o= kick, e= b/c 6/8/10/12)
    - 200 ez and out
    (Solo/Rec/1000 yds/20 min)
    ----------------------------

    Spent some time with the guards, and also wrote out the swim workout for Saturday's Masters practice. This will be the last one until the Rec reopens from the annual two week shutdown at the end of August through Labor Day. I do have three lake swims lined up for the locals to join in, which should be a lot of fun.
    Categories
    Swim Workouts
  11. Workout 08/13/13: evening

    by , August 13th, 2013 at 09:17 PM (Maple Syrup with a Side of Chlorine)
    Another day of tiling at the college, after a meeting with the drug abuse task force this morning. Making progress and should have one of the four bathrooms at the point of installing the toilets and sinks at the end of the day tomorrow.

    Got in for a swim with the Masters group tonight:

    - 200 Fr/200 IM drill/200 Pull with buoy

    3 x
    - 1 x 50 on 1:10 (12.5yd burst and cruise)
    - 1 x 50 on 1:10 (25 b/c)
    - 1 x 50 on 1:10 (37.5 b/c)
    - 200 IM drill

    2 x
    - 4 x 25 on :30 (o=stroke, e=FAST)
    - 2 x 50 on 1:00 Pull with buoy
    - 1 x 75 kick

    100 FAST for time (:58 from push)
    200 loosen and out
    (Masters/Rec/2500 yds/60 min)
    --------------------------------

    Another modified Fort workout that Greg and I tackled. I kinda like getting the extra rest My right shoulder was better tonight (no pain), thanks in great part to my wife who was able to crack my back this afternoon pretty good!

    My twitter buddy alicia let me know earlier that the heat sheets for the swim this weekend posted at betsyowensswim.com, along with some additional info for the swim. Getting excited for a great swim in a location that I have yet to visit.
    Categories
    Swim Workouts
  12. Workout 08/12/13: evening

    by , August 12th, 2013 at 07:28 PM (Maple Syrup with a Side of Chlorine)
    My staycation has started, and I am spending 3 days at the college helping out some more. Today I worked on tiling and also helping frame out a wall. It is kinda cool that some of the skills I have learned through improvements around the house are being put to use with work at the college - neat to see how God is able to use me to help now.

    Preston had his first football practice today. At 6'5" and 245#, they are happy to have him on the line! Although he still goes to the Christian school, he is allowed to play for the high school, and he knows some of the guys from pee-wee so had a good first day. Now he is feeling it! We had a nice night yesterday laying down on a blanket, eating ice cream, and watching some of the metorites streak across the sky.

    I hoped in today for a good loosen up swim:

    - 200 Fr/200 Bk/200 IM drill
    - 4 x 50 burst and cruise
    - 4 x 50 kick down, skull back
    - 1 x Noah's Ark
    - 6 x 50 on :50 (1 ez, 4 quarter's strong, 1 ez)
    - 200 loosen and out
    (Solo/Rec/2000 yds/35 min)
    ----------------------------

    My right shoulder still is a little problematic, mostly with backstroke. I'm planning to work at the college through Wednesday, then taking it easy Thursday and Friday before heading to Lake Placid for the cable swim this weekend.
    Categories
    Swim Workouts
  13. Workout 08/08/13: evening

    by , August 8th, 2013 at 08:07 PM (Maple Syrup with a Side of Chlorine)
    Slept well last night and stuck around the house as the oil furnace was serviced. Headed over to the college to help - spent time with carpets this morning then prepping for drywall in the 4th floor women's restroom. Another hot and sweaty day, but lots accomplished. Rested a bit before hitting the pool before supper to do:

    200 Fr/200 Bk/200 IM drill w/u

    - 3 x 75 on 1:30, 1 x 25 swim, 1 x 50 kick sprint, 100 EZ
    - 2 x 75 on 1:30, 1 x 50 swim, 1 x 50 kick sprint, 150 EZ
    - 1 x 75 on 1:30, 1 x 50 swim, 1 x 50 kick sprint, 225 EZ

    - 4 X 75 on 1:20 (kick, swim FAST IMO, pull)
    - 4 x 50 on :50 (IM drill down into Fr FAST back)
    - 1 x 100 loosen and out
    (Solo/Rec/2400 yds/50 min)
    ----------------------------

    Another modified Fort main set, then some extra stuff. My right shoulder was borderline painful, due to working today. It wasn't an issue until I started the main set, but did subside. I'll need to hit the foam roller tonight for sure. Working through the weekend, then next week off!
    Categories
    Swim Workouts
  14. Workout 08/07/13: OW

    by , August 7th, 2013 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Wow - busy weekend, but a great one. Able to ride my motorcycle to church Sunday, lead the service at one of the area nursing homes (we're looking at the miracles of Jesus), then church in the evening. I felt tired Monday so didn't swim before work, just slept. After work last night I went to the old family homestead with Preston and had a mini-reunion over a campfire on "Pig Back," the hill north of the farm that was used for summer play and winter sledding and snowboarding. Nice to get back there.

    Had breakfast with Lena this morning before going over to the college to help. Painted, helped to hang track for drop ceiling, then was chief schlep with carpeting - cutting, carrying, and general lugging around. The best part was reconnecting with my dad's best friend from NH, who is in charge of carpeting - got to hear stories of their adventures with Nordic skiing and jumping. Just the right divine appointment from God to spend the day with Al. Hope to help him again tomorrow or next week.

    After a shower and paying some bills, I headed down to pick up Brent en route to Queechy Lake (just past the northern end of the Taconic Parkway) for a 1.23 swim with the Berkshire gang. This is actually one of the closest swims for me at just over an hour, and a great lake that is not too weedy and clear, with lots of fish swimming about. As you can tell from the photo below, the thunderstorms held off but the sun was hiding throughout the swim. Only seven tonight, and because I had to get home we did not stay long for the post-race potluck.

    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  15. Workout 08/03/13: morning

    by , August 3rd, 2013 at 01:15 PM (Maple Syrup with a Side of Chlorine)
    Started the morning again over at the college, helping to unload some desks (they had expected two, but ended up getting eight plus some tables and chairs, all donated) then leveling floors on the fourth floor where offices are going in.
    Headed over to the Rec for Masters:

    200 Swim, 3 x 50 kick, 3 x 50 pull (all :20 SR)

    1 x 400 into 4 x 25 @0:30
    1 x 300 into 4 x 50 @1:15
    1 x 200 into 4 x 75 @ 1:45
    1 x 100 into 4 x 100 @ 2:15
    (200 extra in there for me )
    4 x 50 Active Recovery and out
    (Masters/Rec/2900 yds/75 min)
    -----------------------

    Nice workout today with GregJS and Kevin. Been kinda lonely this summer, but we're keeping the water moving The goal on the distance was to work DPS, with the third 1/4 pull, kick, stroke, kick down the list. The repeats were basically AFAP, although modified slightly as the distance increased. I did the last one IM, netting a 4:57 add up. Talked with the guys about getting into a lake, which I've called off for tomorrow.

    This afternoon I will be helping with a block party at the Willowbrook housing community through the church plant - they have a huge bouncy obstacle course, some horse rides, hot dogs/snow cones/popcorn, and other games and face painting stations. The weather looks to cooperate so it should be a great afternoon!

    Updated August 4th, 2013 at 08:52 PM by rxleakem

    Categories
    Swim Workouts
  16. Workout 08/02/03: noon

    by , August 2nd, 2013 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    Had a busy few days at work, and happy to (almost) have a day off*today*- more on that later.* So I've mentioned the new church plant that I have been involved with.* Well, one of the board members that helped establish the plant is the driving force behind bringing a Christian College* to our town, a great vision that has been dependant on prayer and the help from multiple mission teams (mostly from NC) over the past few years and especially this summer.* We helped out this morning painting rooms at the library (which used to be a restaurant in town), then priming a bathroom at the college (which is on two floors above my son's school, in*a former Ramada Inn) to get it ready for tiling.* It's amazing to see what God has done in our community to bring this option for not only grade school but now college as well.

    Got in for a special lunchtime swim:*
    200 Fr/200 Bk/200 IM drill
    4 x 100 FR on*1:30*(aerobic) with snorkel
    400 Pull with buoy
    100 Back
    with my old high school coach, how is now the college coach
    200 (kick/swim)
    3*x 100 Pull with buoy
    1000 (using different toys/strokes every 200)
    5 x 100 Fr on*1:45*with Brent
    100 EZ*
    (Solo/Williams/3600 LCM/80 min)
    ---------------------------------------*
    * I finally got in to swim at the (Williams College) Muir-Samuelson**pool, which I have been trying to do since I hopped back into the water four years ago, and at this point it is set up LCM.* My buddy Brent, known to some of the FISH Masters, invited me to check it out.* I haven't splashed here since I was in high school, and then only SCY.* The water was perfect, 81 and clear, and mostly one to two people per lane for the entire time we were there.* Since I am not a member of the college community, I am able to get in as a guest.*

    Brent was swimming 1000's, and I basically swam straight through until the final pull set and the last 100's.* He has such a powerful kick!* This is only my second time EVER swimming LCM, and it was not too bad.* I mentioned to Brent how much more I like swimming the*OW*stuff, because it is just swimming.* LCM is nice because the walls are farther away, but nothing beats a good lake, river, or ocean swim in my book these days.*

    Drove home quickly then hopped on the motorcycle to cover the store in Rutland again.* Remember that one of their pharmacists quit a month ago; turns out a pharmacist in Burlington quit last week, so they sent me to Rutland and the Rutland pharmacist to Burlington.* Oh well, a few extra bucks plus getting paid to ride = not too bad.***
    (I don't know why all these * showed up. Sorry)

    Updated August 2nd, 2013 at 11:04 PM by rxleakem

    Categories
    Swim Workouts
  17. Workout 07/30/13: evening

    by , July 30th, 2013 at 10:14 PM (Maple Syrup with a Side of Chlorine)
    Had a great day today - gave a talk about the shingles shot to a senior group in the town just south of home, then took the family for ice cream en route to visiting my "91 and three-quarters" year old Nana. She is a hoot, and although her eyesight and hearing are failing, she is as sharp as a tack and shared some great stories of us kids growing up and my Gramps, who passed away in 2005. All the while she knows about everything going on with my family now. It's kinda odd, as my fraternal grandmother passed away when I was five, and we always just called Nana Peg growing up. Now, since my "blood" grandparents as well as parents have all passed on for many years, I really only have Nana left, so being able to get to know her in a somewhat different way has been really awesome.



    I saw the workout from this week's Kiefer website and decided a speedy workout would be great for Masters tonight:

    200 Fr, 200 IM (drill/swim by 25), 200 (kick/drill by 25), 4 x 25 build

    - 8 x 100 Fr on :10sr (used snorkel) (:02,:03,:04,:03
    - 8 x 50 kick on :10sr (:40->:45)
    - 8 x 50 Fr pull on :10sr (held :31)
    - 8 x 25 on :10sr (not sure - pace clock on other side of pool)
    (All were done as: odds = AFAP (times noted), evens = EZ, to have max rest, so the time for the fast is considerably faster than the EZ)

    200 loosen and out (I squeaked in an extra 200 over the course of the workout)
    (Masters/Rec/2800 yds/60 min)
    -------------------------------

    Great workout, and I especially liked the perception of getting more rest as the workout went along due to smaller distances of max effort. GregJS joined in the fun and did a great job, especially hammering out the pulls and 25s - I told him that he would likely feel sore in the morning!

    So my wife started her job tonight as a resident assistant at a local independent living facility, something she likes to do - waiting for her to get back and see how the first day went - I've got the hot tub ready. Back to work for the next two days, so I'll be dry - keep the water moving, everyone!
    Categories
    Swim Workouts
  18. Workout 07/29/30: evening

    by , July 29th, 2013 at 07:36 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, compounded by my tech calling in sick yesterday :eyesroll:. I am back on my regular cycle so was thrilled to be out early today in order to: check on Emma after she had two teeth extracted, help out with the local age-group team, and swim myself! Emma is doing well, with only a little n/v after the anesthesia wore off. Relaxing now :chill:

    A few times a year I get invited to drop by the Marauder's practice, usually around championship time, to hold a clinic. The big focus is always starts, turns, and streamlines, so that is what we did today for 75 minutes. Two coaches were away, and the other two helped as the kids got an easy swim day. We ended with my famous cap relay, where the group splits up, stretches a standard latex cap enough that someone can fit inside, then swim the person inside the cap to the other end of the pool. Lots of fun!

    Then I did:
    - 200 Fr/200 Bk/200 IM drill
    - 10 x 50 on :50 with snorkel (o = kick, e = agility paddles)

    Main set from an old Fort workout:
    - 4 x 100 on 1:45 (did FR pull with buoy, held :06)
    - 4 x 50 on 1:00 (o = FAST Fr, e = EZ Bk, went :30, :29)
    - 4 x 25 on :30 (supposed to be no breather, I did 'em 1 breathers )
    - :30 sr
    - 4 x 25 on :30
    - 4 x 50 on 1:00 (o = EZ Fr, e = FAST Bk, went :33, :34)
    - 4 x 100 on 1:45 (did FR pull w/ buoy descend: 1:12 -> :06)

    100 loosen
    200 easy Fr with snorkel and agility paddles
    (Solo/Rec/2800 yds/55 min)
    ---------------------------

    Felt good in the water, although a little clumsy since I have been slacking a bit as of late. Not really used to swimming with this much rest, but it is good since I am utting more effort into the swims. I'll have three more pool swims this week, and possibly an OW swim with the group on Sunday over near GregJS, who has been feeding us great intel about a wonderful lake off the beaten path. Hope that OW comes together.
    Categories
    Swim Workouts
  19. Workout 07/25/13: evening

    by , July 25th, 2013 at 06:57 PM (Maple Syrup with a Side of Chlorine)
    Had a good day today, the weather remains beautiful with overnight lows just under 50. I had a meeting at the main office, so another trip on the motorcycle with pay - love that! Went to a tee-ball game to watch the little guy that my wife had been babysitting - fun times.

    200 Fr/200 Bk/200 IM drill
    4 x 75 on 1:15 (kick/swim/pull)
    1 x 100 kick easy

    3 x (4 x 50 on :50)
    - R1: 3 ez, 1 fast (30)
    - R2: 2 ez, 2 fast (30,30)
    - R3: 1 ez, 3 fast (30,31,29)

    400 Shark Swim
    200 (alt ez Bk with skull) loosen and out
    (Solo/Rec/2200 yds/40 min)
    ----------------------------

    Trying to remember how to swim fast.
    Categories
    Swim Workouts
  20. Workout 07/24/13: evening

    by , July 24th, 2013 at 08:57 PM (Maple Syrup with a Side of Chlorine)
    Well, time to get back into the pool I suppose. With the hot weather behind us for a bit, I spent the afternoon helping my wife with the gardens around the house and then mowed the lawn. Got in for a swim before Bible Study tonight:

    400 Fr /w snorkel/200 Bk/200 kick/200 IM drill

    Go two times through:
    - 300 Fr pull with buoy
    - 4 x 50 Quarter's Strong on :45
    - 1 x 50 drill
    - 1 x 50 kick

    50 ez and out
    (Solo/Rec/2250 yds/40 min)
    ----------------------------

    Nice recovery swim. I tried to work in some long stroke work as well as a little faster stuff. I've been working a lot of extra shifts lately (mostly my own doing, to be able to swim both Kingdom and Peaks this summer), but I'll be happy to get back to a regular schedule. Only one more trip to Rutland next week as they found a replacement , which is a welcomed relief. Although, I did ride the motorcycle last weekend, so I will get paid mileage plus an hour's pay for riding the bike. I like those days!
    Categories
    Swim Workouts
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