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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. Workout 07/16/13: evening

    by , July 16th, 2013 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    Took advantage of my day off to be lazy and catch up on some odds and ends around the house. Got in tonight for swim with the team; well, GregJS was there to share the pool with me.

    200 Swim/200 Kick/200 Pull

    Main set adapted from RickMile's set today:
    1 X 100 1:50 backstroke
    2 X 200 3:30 IM
    3 X 100 1:45 FR - last two with agility paddles
    2 X 250 4:30 with snorkel; 1st=fast middle 50, 2nd=fast middle 100
    4 X 100 1:40 IM (did 50/50 Fly/Breast )

    8 x 25 on :40
    - odds = burst and cruise
    - evens = sprint IMO

    200 loosen and out
    (Masters/Rec/2700 yds/60 min)
    --------------------------------

    A nice swim tonight, with a good amount of rest between efforts. Planning to swim before work on Friday then try to get back into the swim of things next week with more speed work.

    Updated July 16th, 2013 at 11:30 PM by rxleakem

    Categories
    Swim Workouts
  13. Workout 07/15/13: evening

    by , July 15th, 2013 at 10:34 PM (Maple Syrup with a Side of Chlorine)
    Well, I made it back into the water today for a recovery swim, after racing 12.4 miles OW in the past two weeks - you can ready my Peaks to Portland blog here. Had a great weekend in Maine, and was not overly tired for work this morning. Got in the water before supper:

    200 Fr/200 Bk/200 IM drill

    Kick-Swim-Pull with snorkle (board/Agility paddles/buoy)
    050 100 150
    100 200 300
    050 100 150

    100 easy and out
    (Solo/Rec/1900 yds/35 min)
    ----------------------------

    Recovery. In order to get two weekends off in a row, I needed to swap so I will be working Wed->Tues, maybe covering in Rutland again next Wed, meeting at corporate next Thurs, then my regular weekend next week. Swimming will be sparse, but I'll do my best to get in as much as possible to keep moving with Betsy Owens in 4 weeks. Should be an intersting experiment! Haha
    Categories
    Swim Workouts
  14. Workout 07/10/13: evening

    by , July 10th, 2013 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    Before I forget, I did an easy 1200yds on Monday before work to stretch out my body. I think that I'm about as sore as I was last year following Kingdom.

    Today I helped my father-in-law move in the morning, then had lunch with the family in town at the brew pub. As I was getting ready to head out, the sky opened up (yet again) and it rained hard. I checked the radar and it looked fine for my destination, so I headed off around 3:30. Met with my friend Brent in Williamstown around 4pm, the we drove down to Goose Pond in Lee, MA, for the Wednesday night Berkshire OW swim (my first time this year).

    I swam Goose last year, and loved the swim. Tonight was another great exploration, both in the water and afterwards at the potluck! Brent and I were there first, and then Rick from CT arrived. Rick has really ramped up his OW events over the past year, adding a leg of 8Bridges last month (you can follow him at his blog). The weather was only overcast there, and other folks arrived a bit later. Armed with a couple of swim buoys, we headed out ahead of the group - here is the map of our swim. 1.87 miles in about an hour for us; water temp was 78 at the boat launch and 80 in the middle of the lake.

    We went along the basic course, but farther north to add some distance. One guy was pulling his kid on waterskies, otherwise no other boat traffic on the water, which was a little murky from the recent rain. I did watch plenty of fish dart around below, through the rocks on the bottom of the bowl. We doubled back, but the group had apparently already crossed the lake, so we followed suit. After stopping on the other side for a moment, we heard very faint rumblings of thunder and decided to swim back to our launch point. The blue sky was peaking out, but still cloudy where we were, so it was safe. We finally caught up to some of the group ahead and exited to get dressed and have supper.

    The food was again plentiful, although only 7 (of the 9) stayed to eat. Fresh salads, bbq chicken, watermelon, and cookies were consumed over great conversation. I took a couple of shots here and here.

    After a nice ride back to Williamstown, Brent and I made plans to work out another trip to the Berkshires to join in the great fun. With his encouragement, I will also sign up for the Betsy Owens swim in Lake Placid next month, the USMS 2 mile champs.
    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  15. Workout 07/02/13: morning and evening

    by , July 2nd, 2013 at 09:16 PM (Maple Syrup with a Side of Chlorine)
    I slept in a bit and made my way over to Hoosick Falls to the outdoor pool. I was able to get 1300yds in 25 minutes of relatively easy swimming as the rain stopped falling. I hopped in near the wall, but the pool (which has a vinyl-type liner over concrete) had a huge bubble, like three feet wide. I was able to move over after about ten minutes, so it was all good. No lanes, ropes, or clocks, just nice swimming.

    After a nice hot, humid day around the house, I went to a leadership meeting with the new church before heading to Masters practice. Actually caught the tail end of the kids summer league swim meet and timed a bit, then got in with 25 minutes left of our practice to do:

    - 100 Fr/100 Bk/200 IM drill

    Repeat x 2:
    -50 EZ
    - 100 Fast
    - 50 EZ
    - 150 Fast
    - 200 EZ

    200 loosen and out
    (Master/Rec/1700 yds/25 min)
    -------------------------------

    The fast swims were good, and the easy stuff was nice. Still trying to catch up on sleep. Only need to work tomorrow, then off Thursday for the holiday so that should be easy to accomplish.
    Categories
    Swim Workouts
  16. Workout 07/01/13: morning

    by , July 1st, 2013 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    100 kick
    4 x 50 Quarter's Strong on :45
    100 kick

    50 EZ and out
    (Solo/Rec/1050 yds/20 min)
    ---------------------

    Sometimes, it is what it is. Needed to get into the water today before work to make sure I still remembered how to.

    Extra hours at work on Thursday and today are throwing off my routine a bit, but I am flexible (although I have a hard time touching my toes). I'd like to get out to Hoosick Falls tomorrow to the outdoor pool then Masters tomorrow night. Kingdom Swim on Saturday!
    Categories
    Swim Workouts
  17. Workout 06/26/13: noon

    by , June 26th, 2013 at 09:52 PM (Maple Syrup with a Side of Chlorine)
    Happy to get into the water today, even though I am a little stiff. I was going to get up for a morning swim, but turned off my alarm and slept in. That was nice.

    So, I found a workout whilst searching the intertubes as I embarked on open water swimming a few years ago, and find myself coming back to it at various times of the year as an end-of-taper challenge. I pulled it from a post by Nick White at this webiste, which has some good tips on the first page and the workout on the second. I did the main set below:

    400 Fr with snorkel/200 Bk/200 IM drill

    Power-interval set: 8 x 200 on 2:45
    - 1-4 pull with Agility paddles
    - 5-8 swim focusing on high elbows and catch

    Sprint-interval set: 9 x 100 on 1:30 (rotating a 50-yard sprint through the set)
    - 1: 50 sprint, 50 race pace
    - 2: 25 race pace, 50 sprint, 25 race pace
    - 3: 50 race pace, 50 sprint
    Repeat twice

    200 loosen and out
    (Solo/Rec/3500 yds/55 min)
    --------------------------------

    Another good kick in the hind-quarters with this workout! I was coming in around 2:30 on the first 4 200's, then about 7 seconds slower on the last four. I took a good Masters Minutes between the Power and Sprint set, and plugged along. By round, I held 1:10, 1:12, 1:15, getting really tired on the last round but I stuck with it.

    My day off tomorrow has been replaced with 12 hour shift and an hour drive north (then home) to cover a neighboring store that had a pharmacist quit, so I will be able to get back into the water Friday morning. I'll look forward to that!
    Tags: surge-power
    Categories
    Swim Workouts
  18. Workout 06/24/13: morning

    by , June 24th, 2013 at 09:26 PM (Maple Syrup with a Side of Chlorine)
    I had a nice ride Saturday on the motorcycle with my buddy Rick before heading to the annual Relay for Life here in my county. I have gone every years since it started, 1996, sometimes on a team but mostly just to go and walk some laps for my mom, Lena's grandfathers, and other friends and family. When this weekend comes around, rain usually accompanies the festivities but we this was the odd year that the temperatures were warm and the track stayed dry.

    Yesterday I was able to also enjoy a ride on the motorcycle with Lena, heading to her cousin's high school graduation over in Rock City Falls, NY, a little town just west of Saratoga. Round trip three hours on the bike, baking in the sun! Still a fun time despite mild dehydration.

    Hopped in this morning to stretch out:

    200 Fr/200 Bk warmup

    Kick/Swim/Pull (board/agility paddles/buoy)
    050 100 500 with snorkel
    100 150 400 with snorkel
    150 200 300

    4 x 75 on 1:15
    - kick/swim IMO/pull

    100 loosen and out
    (Solo/Rec/2750 yds/50 min)
    --------------------------

    Back into the drink on Wednesday for me
    Categories
    Swim Workouts
  19. Workout 06/22/13: morning

    by , June 22nd, 2013 at 12:42 PM (Maple Syrup with a Side of Chlorine)
    200 Swim/200 Kick/100 Pull/100 IM drill

    4 x 250 as:
    - 25 50 75 100
    - 25 50 100 75
    - 25 100 50 75
    - 100 25 50 75
    And
    25's FAST on 0:30 0:40 0:40
    50's 90% on 0:50 1:00 1:10
    75's 85% on 1:10 1:20 1:30
    100's Fast on 1:30 1:40 2:00
    (Pick an interval - I did the first interval)

    200 ez

    8 x 75 on 1:45 (kick/swim/pull)
    8 x 25 on :40 burst and cruise
    1 x 200 loosen and out
    (Masters/Rec/2800 yds/65 min)
    --------------------------------

    Had a great evening yesterday at my brother's house, visiting with my uncle and cousin out from California. Complete with ice cream cake! Got up this morning and joined GregJS and Meg at the pool for a good workout. I generally have the main sets vary either in distance or, in as in today's case, time intervals. Off to get in a motorcycle ride in this afternoon, then a few laps at the Relay for Life tonight with the family.
    Categories
    Swim Workouts
  20. Workout 06/21/13: noon

    by , June 21st, 2013 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    100 Fr/100 Bk

    10 x 100 on 1:30
    - odds Fr with some kicking
    - evens stroke

    Build a 200 IM on 2:50
    - did the IM as drill

    3 x
    - 4 x 50 Quarters Strong on :45
    - 100 kick on 3:00

    300 loosen and out
    (Solo/Rec/3400 yds/60 min)
    ----------------------------

    Nice finish to the day, swimming at least. My uncle Paul and cousin Kevin are visiting from California, so we are going to a cookout at my brother's house tonight. Time to relax a bit on a beautiful day off!
    Categories
    Swim Workouts