View RSS Feed

Swim Workouts

  1. 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:	52 
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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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?
  13. 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
  14. 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
  15. 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
  16. 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+.
  17. Workout 05/11/12:

    by , May 11th, 2012 at 01:59 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/100 fly drill

    Go two times through:
    2 x 100 Kick on 2:00
    1 x 200 FR pull with buoy on 3:00
    2 x 50 FR build on :45

    12 x 75 on 1:05
    - 8 FR, 2 BK, 2 IM drill

    Go two times through:
    Noah's Ark on 7:00
    - 1st = Paddles (6:12), 2nd = pull Buoy (6:26)
    4 x 50 on :45
    - odd length = FR DPS
    - even length = RIMO FAST

    150 loosen and out
    (Solo/Rec/3650 yds/65 min)
    --------------------------

    Felt nice to be back in the water. You might recall I was planning to skip my Friday swim before work last week, and I did. I attempted to work for an hour before calling my boss and telling him I needed to go home sick. In 6 years with the company, this is my second time using a sick day (mostly because it causes a headache to cover, and I can usually make it through the day when I'm ill). A Mountain Dew kept me motivated until he could come in at noon and finish out the day. From there? Stomach issues, no solid foods until Tuesday night, and just feeling crummy. Needless to say no swimming or lifting up until today's dip. What can you do? I watched all of the Harry Potter movies. :wizard:

    Good effort today, and I tried to just mix up some longer stuff with some fast efforts sprinkled in. I did not push the first half of the swim too much, but went for the Ark's as best I could. I'll get in a 30 minute swim next week, and build on that weekly as I look towards OW swims.

    In 8 weeks is the Kingdom Swim. My expectations for the swim are changing a bit due to my inability to be consistent with training for the past month, and some gaps forthcoming. I am sure that evmo and knicholas will lap me, and I just hope to stay somewhere behind Swimsuit Addict and try to eat any leftovers that she tosses overboard. Is a sub-5 hour swim doable given current circumstances? Perhaps, if I can nail down the feeding aspect. If not, I will be content to finish the challenge and check out a part of my home state that I have never seen before. I rented a log cabin about 20 minutes from the beach, so at least we'll be able to have a relaxing weekend with our buddies (and my Yaker) from Maine.

    I might try to sneak back to the Rec tonight (either lift of swim, maybe a little of both). Tomorrow I will be attending the USMS coaches training in Great Barrington, MA, and will be able to swim again on Monday. Looks like a great weekend weatherwise in my neck of the woods, and I'll be able to make the trip tomorrow on my motorcycle.

    Updated May 11th, 2012 at 03:38 PM by rxleakem

    Categories
    Swim Workouts , Planning
  18. Workout 05/03/12:

    by , May 3rd, 2012 at 07:49 PM (Maple Syrup with a Side of Chlorine)
    Got in for a long swim before a short trip to the weightroom. I had a message from JamesAdams about the main set he did last month that was a killer, so I used swiped it from his blog, with a few modifications ...

    200 FR/200 BK/200 IM drill w/u
    12 x 50 Drill/Kick/Pull IM with :10 sr between each

    1 x 300 FR pull with buoy (3:31)
    10 deep water bobs before ...

    5 Rounds of:
    75 (50 Free, 25 Fly) @ 1:10/1:10/1:05/1:00/:55 by rounds
    75 (25 Free, 50 Fly) @ 1:20/1:15/1:10/1:05/1:00
    75 (all Fly).............@ 1:30/1:20/1:15/1:10/1:05
    75 (all Free) always @ 1:00 each round
    no rest between rounds...just stay on interval
    Then a long 400 loosen before getting out.
    (Solo/Rec/3400yds/65 minutes)
    ------------------------------
    I was able to keep all intervals, but did more one-armed fly then full fly. I did make a point to do a full 75 fly on the first and last rounds. James suggested that I could swap the stroke with back, but I figured that I'd just take the abuse and get a good workout. Great set, James!

    After a quick shower I hit the weight room and did:
    Deadlifts:
    3 sets of 10, bar only (45#)

    I am pretty sore after the swimming and lifting this week. Jazz suggested that I aim for 4 days of lifting instead of the 3 that I tired this week, and I have to agree that my body will like that idea a lot more.

    I might get up in the morning for a swim before work, but I doubt it. This looks more appealing right now:
  19. Workout 05/02/12: evening

    by , May 2nd, 2012 at 09:01 PM (Maple Syrup with a Side of Chlorine)
    I was able to get a motorcycle ride in before chaning the oil on my mower and cutting the lawn. My wife asked which "month" I am for the new Biker Babes calendar (notice my $700, 200k+ minivan in the background), and I told her May, of course.
    Click image for larger version. 

Name:	IMAG0752.jpg 
Views:	73 
Size:	208.7 KB 
ID:	6829

    Hit the weightroom before a quick swim tonight, and talked for a little bit with GregJS. I decided to mix squats with dips/bench press, and ended up doing the following:

    Bench Press: (instead of dips)
    45# x 10
    55# x 10
    55# x 10

    Squats:
    45# x 10
    55# x 10
    65# x 10

    1 arm dumbbell row:
    10# x 10
    15# x 10
    15# x 10

    Inverted Rows:*
    * I'll do these tonight under the dinning room table - 3 sets of 5


    Then a quick change before Fifties with Fun. Maybe Fun with Fifties is better?

    w/u: 150 FR/150 BK/100 drill
    6 x 50 kick on :60
    5 deep water bobs

    2 x (4 x 50 FR fast on :45, 1 x 50 BK on :60)
    - hold 30 or better on the FR - made it!

    100 loosen and out
    (Solo/Rec/1300yds/25 minutes)
    ------------------------------
    Felt a little tight after the squats, but my upper body felt good. I again did not push the weights too much, just going through the motions. I plan to add my exercise bands in next week (probably 5 nights a week) and even start some yoga poses with my wife. I am not very flexible.

    I thought I swam more, but I just can remember. Oh, nutrition note: I restarted the whey protein powder shakes with milk today after my swim workouts. Oh, web wise: After an "incident" Monday night (yet again), I decided to try making a meme, which I posted on the Swimming Memes facebook page. Proud to say that I have 12 likes and 1 share - although my kids say it doesn't make sense. Ever happen to you?

    Last thought for the night - I'm over 100 miles for the year!
  20. Workout 05/02/12: afternoon

    by , May 2nd, 2012 at 02:01 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    8 x 150 on 2:00
    - 1-4: FR pull with buoy
    - 5-8: FR descend (DPS, 100 DPS/50 fast, 50 DPS/100 Fast, 150 Fast)

    4 x 75 Indiana IM's on 1:15
    4 x 50 Quarters Strong BK on :55
    4 x 50 on :50
    - 25 FLY burst 4/6/8/sprint
    - 25 FR DPS

    100 loosen and out
    (Solo/Rec/2600yds/45 min)
    --------------------------

    Got a swim in before lunch today, and felt good in the water after my first go at weightlifting on Monday. I will not being going heavy at all as I start up this crosstraining because I want to avoid as much residual pain as possible.

    I'm now shifting into OW training gear, as the 10 mile swim is in 10 weeks, so there is no time for me to keep dilly-dallying. I will be working on longer sets with timed swims, and getting back into the 3-3.5k yardage per workout. I have found that some 25-50's fast stuff is just as important, so I'll be sneaking those things in, too.

    On an aside, I am starting to play with feeding for the long swims - I have a huge jug of maltodextrin that I will be experimenting with (190 calories/0.5 cup).

    Today's felt good. I came in around 1:51 with the pulls, and was finally able to descend the swim set (1:47,:45,:44,:41). The other swims we good, although I was not very peppy, which is understandable during this time in the training cycle.

    I will plan to lift later this evening, and maybe swim after that. My sunny day off has turned into a very grey blah, so I will be mowing the lawn after a motorcycle ride (first of the year). I'll try to get a pic up of that...

    Updated May 2nd, 2012 at 09:04 PM by rxleakem

    Categories
    Swim Workouts , Planning