View RSS Feed

Swim Workouts

  1. Workout 06/15/12:

    by , June 15th, 2012 at 10:05 AM (Maple Syrup with a Side of Chlorine)
    100 FR

    250 FR (25 DPS/25 FAST repeat)

    100 FR swim moderate/100 kick fast
    50 swim/50 kick
    100 swim/100 kick

    500 "Shark swim"
    - Hold kickboard between legs and pull 25, then kick FAST 25

    250 loosen and out
    (Tri Train/Rec/1600yds/35 min)
    ------------------------------

    I was a little late to the pool this morning and just hopped in with the Tri Train. The Shark swim was fun - the goal was to swim the 500yds, or until I caught the group. I finally reeled 'em in (lapped them) on my #10, and we were all gassed. The reason was to give me a motivation to go faster, but they all laughed that they were at the point of puking so it was fun all around.

    Work until 2pm, then off the rest of the day to prepare for Emma's graduation this evening and the party tomorrow.

    Updated June 15th, 2012 at 02:10 PM by rxleakem

    Categories
    Swim Workouts
  2. Workout 06/14/12: evening

    by , June 14th, 2012 at 09:50 PM (Maple Syrup with a Side of Chlorine)
    100 FR/100 BK/200 RIM drill

    Go two times through:
    2 x 50 Might Mouse kicks
    4 x 50 FR on :45 DPS

    Gotwo times through:
    1 x Noah's Ark on 6:30
    4 x 50 skull/drill on 1:30

    200 loosen and out
    (Solo/Rec/2600yds/50 min)
    --------------------------

    What a busy day I ended up with. After the morning swim, my sister-in-law and her boyfriend stopped by the house to help me clear some brush piles in preparation for the graduation party on Saturday. Bonus: the dump didn't charge to dispose of the woody stuff!

    I got home to find my father-in-law, who is visiting from Tennessee and celebrating his birthday today, taking measurments in the basement for an electric hot water heater I have been talking about for a while. He was bored hanging around town so volunteered to help me put it in. With the help of some shark-bites, a mini geyser capped and small shower of sparks (yes, in that order), I was able to rig the new unit up. Success mostly due to non-reliance on the oil furnace for our hot water now.

    Then I joined my neighbor for a short motorcycle ride on some of the back roads near home. He just bought his sister's Vulcan and got his permit, so we took it easy cruising around. Always good to have another riding buddy.

    I felt better during the swim tonight, and only had one other swimmer in the pool. Mighty Mouse is a variation of the corkscrew drill from Pat's blog that I do while kicking - right arm in front while rotating from back to stomach every 5 or so seconds, in the opposite direction on the second lap -- left arm in front the next time. I really attacked the Ark's, going 6:16 on number one and 6:11 on number two. Felt strong and in control - nice.

    After the swim, we went to dinner at the brew pub in town, in honor of Emma's graduation. Some ice cream for desert and now I am ready for some sleep. Swim in the morning before work (more Sharkys, no doubt), then most likely dry through the end of the weekend.

    Happy Father's Day to all you dad's out there on the intertubes, and especially you men that do not have kids but serve as mentors and encouraging influences to the folks around you.
    Categories
    Swim Workouts
  3. Workout 06/14/12: morning

    by , June 14th, 2012 at 11:11 AM (Maple Syrup with a Side of Chlorine)
    200 FR/100 BK/200 IM Drill

    100 FR EZ

    Repeat four times:
    2 x 50 Kick on 1:00
    1 x 200 FR pull with buoy on 3:00

    200 w/d
    (Solo/Rec/2000yds/40 min)
    ---------------------------
    I was feeling very unmotivated this morning, a lot of it I attribute to only eating a PBJ sandwich last night after that lake swim. I had a tough time getting out of bed so I muddled through a relatively low-key workout this morning. I did manage to descend the 200 FR by round (2:34, :31, :26, :23) - at least there is a positive.
    Categories
    Swim Workouts
  4. Workout 06/13/12

    by , June 13th, 2012 at 11:04 PM (Maple Syrup with a Side of Chlorine)
    Drove to Monterey this evening to join the PaceMakers for their Wednesday evening OW swim. Not California, silly, but rather Massachusetts (a much more reasonable 80 minute drive.

    I arranged with Brent to carpool, as he works on the way to Lake Garfield and is also doing the Kingdom Swim. Great to get the chance to know him better, and prove that I can get lost even while following the GPS with someone besides my wife in the car.

    Meet Bill and a total of five others for a swim in this gem of a lake: 70.5 degree water, visibility ten feet, and buoys making key sections throughout. I tried out my new Safe Swimmer orange buoy and found no problems with it at all, actually having to stop from time to time to make sure it was still attached! I had my sandals, shirt, shorts, keys, and phone secure and dry the whole swim.

    We swam to the big rock after the dogleg, stopping a couple of times to regroup before meeting two of the late-comers on the return trip. We went at a leisurely pace, enjoying the full blue canvas dotted with fluffy white clouds above the small chop and glistening evening sun of the surface. Not a boat to be seen, but plenty of birds sailing through the air and singing to us. Glorious Creation!

    All told, a great 2 mile swim in 70 minutes, followed by a small potluck if bbq chicken, fresh greens, potato salad and Tabouli, and some cookies! Some goof from Vermont only brought granola bars, but he seemed to get the hint that more is expected next time.
    Click image for larger version. 

Name:	IMAG0845.jpg 
Views:	86 
Size:	201.9 KB 
ID:	6849
    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  5. Workout 06/11/12: noon

    by , June 11th, 2012 at 09:59 PM (Maple Syrup with a Side of Chlorine)
    100 FR/100 BK/100 drill (Fly and BR)

    go two times through:
    500 Free on 6:30
    4 x 50 IMO on :50
    4 x 50 Quarter's Strong FR on :50

    200 loosen and out
    (Solo/Rec/2300yds/35 min)
    --------------------------

    I was able to sneak out of work early today and get in for a swim before lunch. GregJS was there so I got to say hello - haven't seen him in weeks. I'm going to take up his offer to kayak for me at a resoviour between our towns next week (if the weather holds) - thanks again, Greg.

    I had wanted to do this set three times, but the clock did not allow for that. My aim was to mix a strong distance swim with some peppier 50's (kinda like the middle of a longer race when you want to pass someone). I actually descended the 500's, going 6:13 first then I really put effort into the second one, going 6:02. After that, I puttered around the house, moving some of the summer furniture outside and mowing the grass.

    It has been a crazy week with working extra to get time off for my daughter's graduation this Friday. I plan to keep doubling up one or two days a week for the next two weeks heading into Kingdoms swim. I dropped weight lifting last week (even though I haven't really blogged about that aspect in a while). Might try to play one more game of basketball, but since that has moved outside and my chances of getting hurt will increase, I will likely drop that until they head back inside.

    As promised, here is a pic of my daughter and her friends. Emma is wearing the green dress - don't know where she gets all that craziness from ...
    Click image for larger version. 

Name:	emma ball.jpg 
Views:	53 
Size:	65.7 KB 
ID:	6845

    Bible study tonight with the men's group, then my last long day tomorrow of work. Planning on a swim in the Berkshires on Wednesday night after a meeting at the corporate office - if the weather holds out this week ....
    Oh, I also updated my Charles River race report with my official time and a link to a picture album I have on facebook if you want to check it out.

    Updated June 11th, 2012 at 11:12 PM by rxleakem

    Categories
    Swim Workouts
  6. Workout 06/11/12: morning

    by , June 11th, 2012 at 01:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 B K/200 RIM drill

    10 x 50 kick on ~ 1:00

    4 x 200 FR Pull with buoy on :15 sr
    1 x 200 IM-ish

    4 x 75 FR on 1:00

    50 EZ
    100 IM for time (1:13.47 - ouch)
    50 EZ 100 loosen and out
    (Solo/Rec/2600yds/50 min)
    --------------------------

    The Tri-train did not pull into station this morning, so I just departed for the journey on my own. I plan to swim again at lunch. The weekend was almost a blur - worked, went to the drive-in's Friday night, Emma's Senior Ball after work on Saturday (I'll put up a picture when I get to the computer tonight), and yesterday I put motorcycle riding on hold to work around the house.

    Of note, there have been three motorcycle fatalities in the past week in my neck of the woods. I do my best not to be an idiot when riding, and these serve as a reminder that I need to always be processing what is happening around me while riding. I think the higher number is due to Americaide wrapping up last week and lots of folks (like, 2,000+ bikers) heading east to Laconia, NH, for the rally there during the next 10 days or so.

    REMEMBER TO LOOK TWICE FOR BIKES, no matter what you're driving.

    Updated June 11th, 2012 at 05:18 PM by rxleakem

    Categories
    Swim Workouts
  7. Workout 06/08/12:

    by , June 8th, 2012 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    200 FR/100 BK/100 IM drill

    300 FR (50 DPS/50 FAST)

    3 x 100

    100 FR/100 kick

    150 FR/100 kick

    250 Sharky* <-- Train ride over

    1 x Noah's Ark

    200 stroke loosen and out

    (Tri Train/Rec/2400yds/50 min)
    ---------------------------------------

    I made it to the pool this morning before the "Triathlete Train" started on it's trek, so I was encouraged to play the role of Engine #9. Jill gave the workout after each distance, and we alternated with speed and also kicking. *What's a Sharky? Swim 25 with a kickboard between your legs (looks like you grew a dorsal fin) and then kick with it back - we were told to sprint the kick and use the pull as recovery. (I'll add this over to my glossary at some point). I tossed in a Ark at the end for good measure since I had some time.

    I hope to get into the water at some point this weekend, but it looks doubtful. We have plans to go to the drive-ins tonight (http://hathawaysdrive-in.com/), Emma has her Senior Ball on Saturday, and basketball Sunday, all after my work days. Enjoy your weekend, everyone! Travel mercies and a special "Swim Fast" to all you Worlds swimmers
    Categories
    Swim Workouts
  8. Workout 06/06/12:

    by , June 6th, 2012 at 02:59 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 FR/100 BK/200 RIM drill

    Pull with buoy valley:
    300, 150, 100, 4 x 50, 100, 150, 300

    4 x 100 kick on 2:00

    100 loosen and out

    (Solo/Rec/2200yds/40 min)
    ------------------------------------

    I was a tad late getting to the pool this morning and the triathlon train was full, so I did my best to swim around it, taking a max of 10sr during the trip to the valley and back. It is nice to check in with some swimmers that I don't usually see, including my dentist. Also, I talked to Rich (a new masters swimmer) and found out that he will be doing his first Tri this weekend at the Pittsfield Sprint - go for it! Maybe I'll catch the train on Friday morning of I can pull into station early.
    Categories
    Swim Workouts
  9. Workout 06/05/12:

    by , June 5th, 2012 at 01:08 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/200 RIM drill

    4 x 50 FR strong on :45

    6 x 50 Kick on :60

    4 x 100 FR Pull on 1:20

    2 x 50 dolphin kin with kickboard on 1:20

    400 long loosen and out

    (Solo/Rec/2000yds/40 minutes)
    ------------------------------------

    Felt a bit rough after the total distance workout yesterday. I was able to hold 1:12's on the pulls, which was good for me. I did the dolphin kicks as part of Jim T.'s experiment and will add that to the forum thread later today. Of note, when I do skd's without a board (usually I'll do 25yds on my side, 25yds on my back) and did more per 50 with a board than without (50 and 52 vs 37-39).

    Back to work today, and I will have to swim before work tomorrow and Friday in order to stay wet. I am not really excited about that, but have no other options at this point.
    Categories
    Swim Workouts
  10. 6/04/12: noon

    by , June 4th, 2012 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    w/u: 50 FR

    4000yds for time = 56.07
    6:29, 6:48, 6:53, 7:24 (feed on first 25)
    7:21, 7:21 (feed on first 25), 6:56, 6:51

    50 loosen and out.
    (Solo/Rec/4100yds/60 min)
    ----------------------
    Slower than my 3000yd timed swim 3 weeks ago, but I figured it would be. The pool is warm today (86) and my mindset was more to get through than to do it fast. I again just strung together a bunch of my infamous Noah's Arks, but didn't really push the pair of 100s. First feed was Accerlerade, second was plain water - I just kicked on my back and slugged down the liquid as I went to the other end of the pool.

    Now to enjoy the rest of my last day of vacation. Monday night is pizza night at our house, as we help support our local economy through buying a pie and some cheezy bread sticks. Mmmm. Then off to Men's Group/Bible study tonight.
    Categories
    Swim Workouts , Timed swims
  11. Workout 06/04/12: morning

    by , June 4th, 2012 at 11:10 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/200 RIM drill

    5 x 100 kick on :20 sr
    550 Pull with buoy - take a masters minute
    3 x 150 Oreos on :15 sr
    - Swimsuit Addict and AZTimm got me hooked on these: I did 50 fly "in the middle" of 100 stroke: FR/BR/BK
    200 loosen and out
    (Solo/Rec/2200yds/45 minutes)
    --------------------

    Not very motivated today, but I need to keep getting into the water with the Kingdom swim coming in four weeks. Last night I played basketball with my son for 2.5 hours, only about 40 minutes off the court - shooting a little better, but the guys have come to realize that I am really only there for the cardio workout, so I don't get a lot of shots off. Good times, though.

    Preliminary results from the Charles Swim:
    Please keep in mind that this swim is not 1,650 yards, but a full mile (1,760 yards) and that your times therefore will be slower than your pool times.
    I finished 11/113, first in my age group, with a time of 23:56.05. I wanted to get under 24min, so I am happy.

    I'm the really white guy jumping in at the far end of the dock at :16 from this video on their website: http://youtu.be/Em3-s5Z1Ijs

    I'll get back into the water shortly at lunchtime.

    Updated June 4th, 2012 at 11:16 AM by rxleakem

    Categories
    Swim Workouts
  12. Workout 05/31/12:

    by , May 31st, 2012 at 01:39 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill

    4 x 200 FR pull with buoy on 2:40
    8 x 50 Kick on :60
    4 x 150 FR on 2:00
    8 x 50 drill IMO on :60
    4 x 100 Quarter's Strong on 1:20
    150 loosen and out
    (Solo/Rec/3150yds/50 min)
    -------------------------

    I had intended on swimming at Lake Buel with the PaceMaker master group last night, but we had some storms roll through and canceled those plans.

    Today felt good in the water. I will be swimming the Charles River race Saturday in Boston, if the water comes back within acceptable limits. The director will be emailing us Friday afternoon to give the green light. Looking forward to swimming this event for the first time - there is a limit of 150 participants.

    Other than that, I am knee deep in a plumbing project - simple fixes are not simple in a house that is over 130 years old, especially with all the lead pipes. :hitmeontheheadwithawrentch:
    Categories
    Swim Workouts
  13. Workout 05/29/12: noon and evening

    by , May 29th, 2012 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    Noontime swim:
    200 FR/200 BK/200 IM drill w/u
    8 x 100 continuous
    - odds: kick
    - evens: FR with Dolphin Dive in Shallows (from Mallory Mead's OW workout thread)

    2 x 100 FR on base/100 (1:20)
    2 x 150 FR on base
    2 x 200 IM mix-mashed
    - odd length = IMO
    - even length = RIMO

    150 easy and out
    (Solo/Rec/2450yds/40 minutes)
    ---------------
    Nice to get back into the water after a long break ... I've seen Mallory list the Dolphin in Shallow dives before (at the flags, go under water, skd then turn at wall, skd out past flags) so I decided to give them a go today.

    Evening
    200 FR w/u

    5 x 500 swum as ...
    - 1 x 400 FR :30sr, 100 Active Recovery (AR) on 2:00
    - 2 x 200 FR :20 SR, 100 AR on 2:00
    - 4 x 100 FR :10 SR, 100 AR on 2:00
    - 8 x 50 IMO FAST :10 SR, 100 AR on 2:00
    - 1 x Noah's Ark pull with buoy
    (Note: Dolphin dive in shallows once/100 on 400s)

    100 Loosen and out
    (Masters/Rec/2800yds/50 minutes)
    -----------------
    I am free from work this week, so I was able to make my semi-annual Tuesday night drop-in with the Masters group. Half the pool was doing a freestyle clinic (all new faces - very positive) and only two others did a workout. I did a modified workout that I found on the marathon swimmer forum, and spent time working on DPS and EVF with a strong two-beat kick.

    So I went with my daughter's band/choir programs from school to a competition in northern Ohio Wed through Sun (including lovely overnight drives on a bus both ways to save $). Checked out the Rock and Roll Hall of Fame in Cleveland on Thursday, splashed about in the resort waterpark Friday before the adjudications, then all day at Cedar Point on Saturday before the results and ride home. No real opportunity to swim, but I had a blast with Emma and her friends. Cedar Point was great - highlight of the day was standing in line for 1hr20min to ride the 17-second long Dragster (0-120mph in less than 4 seconds, then a vertical climb of 420 feet!). Bus ride was not comfortable, but I got some when we got home. Great trip, even with the lack of swimming training available.

    Yesterday Emma marched in the two of the local parades honoring Memorial Day, bringing to an end her 14-year baton twirling participation. It was a great day to honor all of those men and women (and their families)that have served our country and paid the highest price for our freedom.
    Categories
    Swim Workouts
  14. Workout 05/22/12:

    by , May 22nd, 2012 at 01:18 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK
    4 x 200 FR pull with buoy 2:40
    4 x 50 Quarters Strong
    200 loosen and out
    (Solo/Rec/1800yds/30 min)
    ---------------------

    Worked dps. Now I'm at work. Afterwards, I'll be

    Updated August 13th, 2012 at 07:39 AM by rxleakem

    Categories
    Swim Workouts
  15. Workout 05/21/12:

    by , May 21st, 2012 at 02:24 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK 8 x 50 on :45ish

    4 x 200 Pull with buoy 2:45ish
    - 1-3: FR
    - 4: BK

    8 x 100 on 1:30ish
    - 1: RIM
    -2-3: 50 kick/50 Swim (FR/BK )
    - 4-5: DPS Free
    - 6-7: 50 Kick/50 Swim (BK/FR)
    - 8: IM loosen and out
    (Solo/Rec/2400yds/50 minutes)
    -----------------------------

    I had a good weekend, despite working. My daughter joined a friend for the Junior Prom on Saturday so I was up late to watch the march and then keep sleep-over/chillin' plans ready for the night. I went to bed around 1am. I rode my bicycle to work (4.5 miles round trip) on Sunday, then played 2 hours of basketball last night (only was off the court for about 20 min).

    I got into the water this morning before work, and was not very motvated. Had some lanemates and I missed the triathlete train, so I was mostly trying to scoot around folks. I'll do chin-ups and shoulder presses after work tonight at home.

    My work week is off tilter because I'm heading to Cleveland on Thursday with my daughter's choir/band classes, and we will be at Cedar Point on Saturday. Hope to either find a pool (any Cleveland teams viewing the blogs?) or hit the open water at the Point for some swimming. I plan to get in the next two days before work , and am hoping to take up Brent's invitation to swim at the Williams pool tomorrow. It's set up LCM, and I have never swam LCM before (save for the two lanes at Darmouth), so that would be a treat.
    Categories
    Swim Workouts
  16. Workout 05/17/12: evening

    by , May 17th, 2012 at 06:34 PM (Maple Syrup with a Side of Chlorine)

    Bench Press:
    1 x 3 x 48
    1 x 3 x 62
    3 x 3 x 86
    3 x 3 x 108
    * Had to use the exercise machine since the free weight was being used

    Inverted Rows:
    I'll do 8 x 3 x body weight under the kitchen table tonight after the concert

    Then for a quick swim:

    200 FR/100 BK/100 BR drill
    4 x 100 Kick on 1:00
    2 x 100 FR DPS smooth on 1:30
    100 loosen and out
    (Solo/Rec/1100yds/15 min)
    ----------------------------
    Very quiet in the pool tonight - must be due to the beautiful weather outside. I work through the weekend, and (on cue) it is supposed to be gorgeous with temps in the mid-upper 70's and mostly sunshine. Good time to ride my bike to work! Oh, perhaps the drive-ins after work on Saturday?
  17. Workout 05/17/12: noon

    by , May 17th, 2012 at 01:23 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 F/200 BK

    8 x 200 on 2:40
    1: Drill
    2-5: FR with paddles
    6-7: FR DPS
    8: BK

    4 x 150 on 2:15
    - 50 DPS
    - 50 Strong
    - 50 IM order

    150 loosen and out
    (Solo/Rec/2750 yds/50 minutes)
    ------------------

    As I suspected, my hamstrings were tight from the squats last night, but I am able to walk normally up and down the stairs, so that is good. I was going to swim after dad taxi service this morning, and I went back to bed for a couple of hours.

    Since my legs were a bit toasted, I just focused on some long swimming with good form. I was not really zooming today, and held off kicking too much. Tossed in the stroke work at the end to help keep the shoulders happy.

    Off for some errands and then mow the grass. We received the rain, but the heavy wind and hail went north from us - did some damage. I'm going to try to sneak in a short swim tonight before my daughter's choir concert.
    Categories
    Swim Workouts
  18. Workout 05/16/12: noon

    by , May 16th, 2012 at 02:35 PM (Maple Syrup with a Side of Chlorine)
    Today's main set was swiped from the weekly Kiefer swim workouts. The have some good sets there ...

    w/u:
    200 FR/200 BK/200 IM drill
    4 x 50 kick on :55 (little more on the BR)

    Main Set:
    3 x 150 (#1 IM - drop a stroke, #2 Stroke, #3 FR pull*) - :05 rest
    2 x 50 Fly - build each one - :10 rest
    3 x 100 (#1 IM, #2 Stroke, #3 FR pull) - :05 rest
    2 x 50 Back - build each one - :10 rest
    3 x 75 (#1 IM - drop a stroke, #2 Stroke, #3 100 FR pull**) - :05 rest
    2 x 50 Breast - build each one - :10 rest
    3 x 50 (#1 IM - half length each stroke, #2 Stroke, #3 FR Pull) - :05 rest
    2 x 50 FAST on :45***
    (* pulled with buoy)
    (** made the last 75 a 100)
    (*** added this for some fun)

    50 EZ
    1 x Noah's Ark pull with buoy (6:16)
    50 EZ

    6 x 75 FR on 1:00
    - 1-2: DPS
    - 3-4: Middle 25 FAST
    - 5-6: Last 50 FAST

    10 minute w/d: 200yds and lots of with lane mate
    (Solo/Rec/3600 yds/75 min)
    ----------------------

    Jazz was right - I was sore yesterday and today from the chin up fiesta on Monday. My shoulders are fine, but my arms and lats are sore, and my abs are aching after the long swim. Like Donna, it took my a while to feel ok in the water today, but once I was warmed up I didn't notice it too much.

    I get an specials email from Kiefer weekly that has a link to their workouts as well, and last week's was tailored to endurance and had a really sweet stroke theme. I dropped FR on the IM's, and swam all Backstroke for strokes. The Ark felt great, and the the 75's were strong aerobic. I have been working on my BR more (especially after watching that video, Greg - thanks again), and will keep at it.

    I finished the tests for the masters coaching certification (1+2), and will send that out tomorrow. Now I am changing the water in the hot tub, and going to head back to the Rec tonight for some squats and *maybe* a quick swim. We are excepecting a strong storm this afternoon, perhaps inch-sized hail and strong winds. Keep your eyes on the sky, folks.

    Updated May 16th, 2012 at 06:34 PM by rxleakem

    Categories
    Swim Workouts
  19. Workout 05/14/12: evening

    by , May 14th, 2012 at 09:23 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BR drill/100 Fly drill

    Timed 3,000yd swim
    06:24.03 06:24.03 - 0500yds
    06:43.28 13:07.xx - 1000yds
    06.48.12 19:55.xx - 1500yds
    (note: 1750 time = 23.20.xx)
    06:55.13 26.50.xx - 2000yds
    (1 minute feed break)
    06:42.81 33:33.xx - 2500yds
    06:51.38 40.28.xx - 3000 yds (avg 2.5mph)

    4 x 50 FR Burst on :45
    - 6/8/10/12

    250 reverse IM drill cooldown (extra free at end)
    (Solo/Rec/3850yds/60 min)
    --------------------------

    With the Accelerade going down smooth after my lunchtime swim, I figured I had better do two things tonight: start on some timed swims and give the primary feed (maltodextrin) a shot. I mixed it up with some water and apple juice, then chilled it in the fridge, so it went down well in the 85 degree pool at the 2000 mark. No stomach issues to note.

    The swim was good - I just repeated Noah's Arks (did the last 2x100 DPS only) so I would know my lap count. According to the pace chart, I was a tad over my base of 1:20/100 yds, so that is promising. I added the 50's for a challenge, like trying to finish out a long swim, and I tried mostly for good form (came in around :34 on all). Then some nice loosening up to complete the night.

    It felt good to just swim for a bit, and I had a tv theme song in my mind - "My eyes are getting weary, my back is getting tight." Applied to the swim a bit as well! Anyways, off to bed now. Keep the water moving until I can get back in on Wednesday.
    Categories
    Swim Workouts , Timed swims
  20. Workout 05/14/12: noon

    by , May 14th, 2012 at 03:31 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    Go two times through:
    - 100 Kick (middle 50 FAST) on 2:00
    - 100 Pull with buoy on 1:30
    - 4 x 50 build on :45
    - 100 Pull with buoy on 1:30
    - 100 Kick (middle 50 FAST) on 2:00
    ---- First rnd. FR
    ---- Second rnd. IM (+15 sr on Pulls)

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

    - back to Jazz Hand's Big Four ...
    Chin ups: did 42 in 15min test
    Shoulder press: 3 x 10 x 8#
    -------------------

    Had a beautiful day for a motorcycle ride on Saturday to Great Barrington for the USMS coaches training, and ran into SwimStud while there - it was good to know someone and hang out all day. The level 1+2 courses were very informative and they feed us well (even the vegan cake was good - toss chocolate chips on anything and I'll eat it). My phone recorded this not so great image after the presentation:


    Celebrated Mother's Day yesterday with the family and let my beloved choose the activities for the day. Took a nice ride to the mall and ate dinner out - a very relaxing and enjoyable day. Happy Mother's Day to all of you moms out there, including you ladies without kids that help to encourage those around you.

    Swim today was good. I did not have a lot of time, so I just expanded my pre-set into a main set with the 50's. I was able to see GregJS in the pool at lunchtime, which was good. He made a copy of a video for breaststroke for me to watch (it works, Greg! Thanks!).

    I got home and used the chin up bar device I bought yesterday to do a test set of sorts that Jazz suggested since I don't have access to a weight-assisted machine for these. For $15 bucks I couldn't go wrong, as I can do these at home now and don't feel as self-conscious about my lack of upper body stregth. Although the cats were staring at me, and I think laughing.

    I also downed a dose of Accelerade, which I plan to use during the Kingdom Swim. Tolerated the orange flavor well. I plan to test out my maltodextrin mix tonight during a timed swim at the pool. Again, if I can get the nutrition part down I am confident I will be able to finish the 10 mile race, exclusive of the final time. I have been able to get a lot of info from the Matathon Swimmers forum that evmo started and lots of regulars here add to - check it out if you are serious about swimming an event 10k+.