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Swim Workouts

  1. Workouts 12/22-3/13: pm and am

    by , December 24th, 2013 at 12:19 AM (Maple Syrup with a Side of Chlorine)
    Not much to share, other than 2000yds yesterday in warm water after waiting 50 min for guard to stroll in. Cooler water this morning, 1900yds in 35min.

    5 miles to 300, with 4 days left to squeak it in
    Swim Workouts
  2. 12/21/13: morning

    by , December 21st, 2013 at 03:08 PM (Maple Syrup with a Side of Chlorine)
    Masters this morning, and given the Yule Time season I thought that this fun workout posted this week to the USMS main page was would be a great one for the team. You can find it and other sets at:

    The Grinch Stole my Practice
    Fellow marathon swimmer and Turkey Trot (Not) participant, Bill Shipp of Mitchellville, Md., has a special 3,000-yard holiday-themed workout: a fun concoction of swimming and holiday references with lots of sprinting (bah humbug!).

    Chestnuts Roasting: 600 warm-up I did 800

    Grinch’s Lament: “Their mouths will hang open a minute or two, Then the Whos down in Whoville will all cry, ‘Boo Hoo!’” I did fly, others had stroke option

    5 x 100:
    » 25 fly, 75 free
    » 50 fly, 50 free
    » 75 fly, 25 free
    » 50 fly, 50 free
    » 25 fly, 75 free

    Reindeer Games, aka Speed Work: Coach Comet announces, “My job is to make bucks out of you.”

    1 x 100 all out on 3:00
    2 x 50 all out on 1:30
    1 x 100 all out on 3:00
    2 x 50 all out on 1:30

    When you feel like slowing down, just remember, Santa’s sleigh is moving at 650 miles per second—that’s 3,000 times the speed of sound—to deliver all those toys in one night. How fast are you going? That’s right, not fast enough. Keep going.

    Bumbles Bounce: Rudolph: “But you fell off the edge of the cliff.” Yukon Cornelius: “Didn’t I ever tell you about Bumbles? Bumbles bounce.”

    Streamline push off the bottom. Butterfly kick out of the water as high as you can go. Hold it. Repeat 10 times.

    Grinch's Reprise: “And what happened then...? Well, in Whoville they say that the Grinch’s small heart grew three sizes that day!”

    300 social kick

    Coach Ebenezer Scrooge’s Set: “If they’d rather die, then they had better do it and decrease the surplus population.” I did this solo

    1 x 400 IM (rest 5 seconds on each 25 fly)
    100 easy
    1 x 400 reverse IM (nothing says Scrooge like a 400 reverse IM)
    100 easy

    Joy to the World: Linus: “And the angel said unto them, Fear not, for behold, I bring unto you good tidings of great joy,” because the workout is over after this warm down!

    200 cool down
    (Masters/Rec/I did 3200 yds/90 min)

    This was a great workout! The water was hot so we took our time, doing the Lament on 2:10. My fast efforts on the Reindeer Games were not all that fast, but I changed up strokes. No one else wanted to join me on the Scrooge set, so I saved that little gem for myself for the end of practice. Plans for the rest of the day include relaxing some more and making some cookies for the neighbors.
    Swim Workouts
  3. Workout 12/20/13: noon

    by , December 20th, 2013 at 02:16 PM (Maple Syrup with a Side of Chlorine)
    Busy day today, as I am helping my wife prepare for our 18th annual Leake Family Lasagna dinner, but I was able to sneak in a lunch time swim:

    200 Fr/200 IM drill/200 Bk

    kick swim
    050 100
    100 200
    150 300
    200 400

    4 x 50 IMO b/c on :50, then 50 ez

    200 Dolphin Dives in the Deep
    200 loosen and out
    (Solo/Rec/2750 yds/50 min)

    The pool was mildly crowded today, and I moved around a bit to avoid circle swimming. But it's worth it to be able to swim in a straight line

    Updated December 21st, 2013 at 02:55 PM by rxleakem

    Swim Workouts
  4. Workout 12/17/13: evening

    by , December 17th, 2013 at 10:11 PM (Maple Syrup with a Side of Chlorine)
    The snow kept coming down, as we picked up another 4 inches today. That placid snowfall, where the clouds are low, the snow is falling as if you were in a snow globe, and the quiet is loud, save the winds swirling about overhead and the odd passing car. I really enjoy it when it snows.

    I got a call from the Rec saying that they would be closing early, since the Marauders called off their practice. So instead of swimming at 7:30, I jetted over for 5pm adult swim. No more than 4 people in the whole pool all night.

    100 FR warmup

    Jbs's Sweedish 1:01 50's
    - start on the :10, swim 50yds and finish before :60. Go on the :11 (hence the 1:01), you get the drift...
    - I did: kick, FR, BR, BK, FLY in that order, and changed to FR once I failed. I missed the kick and BR in the :20 block, back and fly in the :25 block, and failed the FR on the :31 sendoff. I think I missed the :32 the last time we did this as a team, so I was pleased with results.

    - 50 kick on :60,
    - 50 's on :60, as: easy FR down, cruise and BURST IMO back
    - 50 kick on :60
    - 50's on :60, as: BURST and cruise IMO down, easy back

    5 x 100 on 1:40 (did as Shark Swim)

    100 loosen and out
    (Solo/Rec/2300 yds/50 min)

    That "Sweedish" set is nice, done either as 50's on 1:01 or 100's on 2:01. Jbs and the Maine Gang do some fun stuff

    So, I can add to today 3 sessions of shoveling drylands. The snow was light and powdery, and since the temps are cold the roads are rally messy (they don't drop salt when it is below a certain temp). The boys game was canceled earlier, and there might be a delay tomorrow moring. "The weather outside is frightfull..."
    Swim Workouts
  5. Workout 12/17/13: noon

    by , December 17th, 2013 at 02:47 PM (Maple Syrup with a Side of Chlorine)
    Day off, resting. Nice to have some every now and again. Swim at lunchtime:

    200 Fr/200 IM Drill/200 Bk

    1 x 100 kick on 2:00
    1 x 100 Fr on 1:20
    1 x 100 kick on 2:00
    2 x 100 Fr on 1:20
    1 x 100 kick on 2:00
    3 x 100 Fr on 1:20
    1 x 100 kick on 1:20
    4 x 50 on :45 (easy FR down, fast IMO back)
    1 x100 kick

    200 loosen and out
    (Solo/Rec/2100 yds/35 min)

    It's been snowing lightly but steady since about 10am. Temp was -5 here this morning as I brought the kids to school. Some errands to do before watching my boys play bball this afternoon. Dinner at a local pizza place then to Masters tonight. I'm hopeful that the Rec won't close early due to weather - we're expecting a few inches in addition to the 11 that came during the weekend.
    Swim Workouts
  6. Workout 12/15/13: afternoon

    by , December 15th, 2013 at 04:03 PM (Maple Syrup with a Side of Chlorine)
    So, my plan was to have the blog title indicate a meet report, but due to the snow storm moving through the region and my getting home from work last night around 6:30 after it started, I decided that the three hour drive either last night or this morning was not worth the risk of an accident. So, I traded my racing jammers for a snow blower and shovel and stayed home enjoying a nice storm.

    I did head to the Rec for a swim since I had the day off.

    200 Fr/200 Bk/200 IM drill
    4 x 50 kick, 4 x 50 b/c on 1:00

    2 x
    - 1 x 300 on 5:00
    - 3 x 100 on 1:45 IM descend
    - 2 x 150 on 2:00 (fast middle 50)
    - 1 x 50 ez on 1:45

    100 loosen and out
    (Solo/Rec/3000 yds/55 min)

    Well, enjoying the day, and the snow!
    Swim Workouts
  7. Workout 12/12/13: morning

    by , December 12th, 2013 at 10:27 AM (Maple Syrup with a Side of Chlorine)
    1400yds nice and easy today.

    Funny, I looked up the link to that Stewart posted to his drag suit, and now the Google ads at the top of the page wants me buy the Finis Ultimate Drag Suit, from Metro no less. Cool or creepy?
    Swim Workouts
  8. Workout 12/11/13

    by , December 11th, 2013 at 03:04 PM (Maple Syrup with a Side of Chlorine)
    1700 yds taper swim at lunchtime in 35min. Did some sprint 25s that felt good. Still trying to find balance with backstroke turnover and body position. Slept in this morning which was a welcomed treat!

    Full info for the New England/Colonies scm champs are up at
    Swim Workouts
  9. Workout 12/09/13: morning

    by , December 9th, 2013 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Not too much to say, as I had less than 30 min to swim today due to a doctors appointment before work. Did a meet warmup, minus block starts, totaling 1400yds in just under 25 min.

    After the Thorpe Set on Sat I was bushed and just took it easy. Went to a ham dinner at my buddy Rick's church and watched "Homerun" with my wife, then took the family (minus my natural children) to the Yankee Candle flagship store in Deerfield, MA, yesterday. Always a great adventure!
    Swim Workouts
  10. Workout 12/7/13: morning

    by , December 7th, 2013 at 03:08 PM (Maple Syrup with a Side of Chlorine)
    SFeeling a little stiff today, aded to practice with a plan to change that.

    200 swim/100 kick/100 pull
    8 x 25 on :45 (o = FR drill, e = stroke FAST)

    "Thorpe Test Set"
    - 16 x 50 on :50 (every 4th 50 @200 pace) (28,28,29,28 = 1:53)
    - 12 x 50 on 1:00 (every 3rd 50 @200 pace) (27,28,27,27 = 1:49)
    - 8 x 50 on 1:10 (every 2nd 50 @200 pace) (27,26,28,29 = 1:50)
    - 4 x 50 on 1:20 (every 50 @200 pace) (30,28,28,29 = 1:55)

    200 lossen (more like float) and out
    (Masters/Rec/2800 yds/70 min)

    Haven't done this little doozy in a while and thought that it would be good to share with the team. Well, GregJS was in for a treat, and he brought a treat as well - delicious pumpkin pie! After the swim we shared a bite, then he let me bring the rest home to share with the family. Now, to relax a bit this weekend ...

    Updated December 7th, 2013 at 03:17 PM by rxleakem

    Swim Workouts
  11. Workout 12/6/13: noon

    by , December 6th, 2013 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    Start of my 10-12 taper with focus meet in 8 days - opps

    200 Fr/200 IM Drill/200 BK

    3 x (50 kick into 150 Shark Swim on 3:00)
    2 x (50 BK DPS :60, 75 BK DPS into 25 BK AFAP on 2:00)
    50 ez

    2 x
    - 4 x 25 b/c (Rd 1 = FR on :40, Rd 2 = BK on :45)
    - 1 x 50 ez
    - 4 x 25 b/c on :45 IMO FAST
    - 1 x 50

    200 loosen and out
    (Solo/Rec/2550 yds/60 min)

    I signed up for the BU meet today, and am looking forward to racing next Sunday. I also put up the Christmas tree and outside decorations, so staying injury-free is the plan until the meet.

    Updated December 6th, 2013 at 11:31 PM by rxleakem

    Swim Workouts
  12. Workouts 12/03/13: morning and noon

    by , December 3rd, 2013 at 11:26 PM (Maple Syrup with a Side of Chlorine)
    Woke up for a Masters double:

    200 Fr/200 Bk/200 IM drill/4x50 b/c on :50

    4 x 100 on 1:25 (Fr, except last 25 FAST IMO)
    1 x 100 Fr FAST (went 1:06)
    1 x 100 loosen

    4 x [100 kick on 1:50, 50 on :60 (25 FAST IMO into 25 Fr easy)]

    Build a 200 IM (5th 200 = IM = 2:44)
    200 loosen and out
    (Solo/Rec/3200 yds/55 min)

    Finished this at 9am, and finished up hanging lights on the front porch.. All set save the extension cords , which magically go missing from the tote holding the Christmas decorations. Every year. I went to Chapel at 11am, then headed back to the pool for the last 35 of adult swim (since I had to miss Masters this evening):

    200 Fr
    500 Shark Swim
    4 x 125 IM on 2:00 (last 50 same stroke, rotate first stroke IMO)
    1 x Noah's Ark
    4 x 75 on 1:10 (50 Fr into 25 IMO FAST)
    100 loosen and out
    (Solo/Rec/2100 yds 35 min)

    This might remotely qualify for a Stewart Training Triple dip, although at a third the volume! Will start to tranistion to more speed sets as it looks like I will make the BU scm meet next weekend for Sunday. I'm planning to swim the 200 back and 100 im, and driving over and back for the day, swimming in the morning (and visiting some forumites), then heading out on the town with the family for the afternoon.

    Oh, Jinho and Preston's team won their first basketball game tonight, as did Lina's girls team. All saw playing time and make a basket. And we ate at Red Robin to cap the night!
    Swim Workouts , Planning
  13. Workout 12/02/13: evening

    by , December 3rd, 2013 at 12:15 AM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work catching up after the holiday. Yesterday I went to the nursing home for service, then my sister-in-law's baby shower, then church. I guess the two cups of coffee at the shower were full caff, as I couldn't get to sleep until after 2:30 overnight. Skipped a swim before work.

    Time crunched afternoon and evening today after work, and I was able to sneak in a quick swim before men's group:

    300 fr with snorkel/200 bk/200 im drill
    4 x 50 Quarters Strong on :50

    50 kick/100 ap/200 pull with buou
    (Solo/Rec/1600 yds/25 min)

    Will try to double tomorrow but will have to miss masters as I head to Latham for the kids basketball games. Maybe Red Robins on the way home?
    Swim Workouts
  14. Workout 11/29/13: morning

    by , November 29th, 2013 at 10:23 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM Drill
    400 Shark Swim
    200 drill/loosen and out
    (Solo/Rec/1200 yds/20 min)

    Enjoyed a busy but profitable Thanksgiving. I was up early for The Running of the Turkeys, and enjoyed 23 degree temps on snow covered (somewhat icy) roads. It was beautiful, and I was under 30 minutes for the 5k, officially 29:04. As my uncle commented, "Not bad for a swimmer."

    Uncle Dave, rx, and Uncle Alan

    After eating some goodies there I was able to get home to catch the last bit of the Macy's Parade and then partake in the feast that my wife cooked. Watched some Thanksgiving videos with the family before heading to my brothers for dessert - we brought the ice cream.

    We have much to be thankful for, and I choose not to take part in any shopping yesterday or today. #blessed
    Swim Workouts
  15. Workout 11/27/13: morning

    by , November 27th, 2013 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill/200 Bk

    Kick swim pull (board, AP, buoy)
    050 100 200
    100 150 300
    050 100 200

    4 x (4 x 50 on :traffic). By round:
    - Quarter's Strong Fr
    - b/c Fr
    - down IMO fast, back easy Fr
    - down IMO easy, back fast Fr

    100 loosen and out
    (Solo/Rec/2750yds/55 min)

    Good swim before a busy day. cked up the kids from early dismaissal then helped my wife at a craft fair. Before supper (and during adult swim time) I took my wife to the movies to see The Christmas Candle, a great flick. No swimming tomorrow, but I'll be running with some turkeys before strapping on the feed bag.
    Swim Workouts
  16. Workout 11/25/13: morning

    by , November 25th, 2013 at 11:05 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    kick swim pull with snorkel (board, AP, buoy)
    050 100 200
    100 150 300
    050 100 200

    18 x 50 FR
    - 01-06 = 10yd B/C on :40 (missed last two)
    - 07-12 = 15yd B/C on :45
    - 13-18 = 25yd B/C on :50

    150 loosen and out
    (Solo/Rec/2900 yds/55 min)

    In before work today. Lanes were crowded in the beginning, but opened up enough for me to do some speed work with an aerobic twist. Felt good, but was tiring. I have a longer version of this for the team tomorrow night, so something for the guys to look forward too.

    Did my 2mile loop in the freezing cold tonight, debuting my reflective jogging vest. Looks like it will be in the teens Thursday for the Turkey Trot up in Arlington (VT), my first 5k since high school. I have two uncles and a small cheering squad that I'm join - should be fun!
    Swim Workouts
  17. Workout 11/24/13: noon

    by , November 24th, 2013 at 04:18 PM (Maple Syrup with a Side of Chlorine)
    The secret of a quite Sunday swim is out, as the pool was packed. I was able to sneak in:

    -200 Fr/200 Bk/200 IM drill
    - 3 x (100 kick into 100 swim with AP)
    - 10 x 125 on 2:05 (25 kick, 75 swim, 25 pull)
    --- Fast on kick and pull; swim = FR, then IM rotate x4; repeat
    - Noah's Ark pull (to the 300), then 100 loosen and out
    (Solo/Rec/2850 yds/60 min)

    Just a kick dip, working on some IM tranistions. Cold day today, around 18 degrees this morning with wind chills in the single digits. At least the sun is shining brightly.
    Swim Workouts
  18. Workout 11/23/13: morning

    by , November 23rd, 2013 at 01:46 PM (Maple Syrup with a Side of Chlorine)
    Joined the supper last night at youth group after helping my wife do some painting (of walls) for a friend in Hoosick Falls. The meal was delayed a little as some of the food needed to be warmed, but then the 30 kids and 15 adults chowed down. I helped to serve, then enjoyed some myself - lot of leftovers for the kids to bring home and share with their family.

    Slept in today and joined the folks at Masters:
    200 Fr/200 Bk/200 Kick/200 Pull/4x50 Quarter's Strong on 1:00/100 IM/100 shark swim

    Main set (inspired by Fort's HIT thread this week):
    2 x
    - 4 x 25 on :40 (o= build Fr, e = ez)
    - 4 x 25 on :60 Drag Race
    - 1 x 50 ez
    ~ Masters Minute
    1 x 50 on :60 @85%
    1 x 100 EZ
    1 x 50 on :60 @90%
    1 x 100 EZ (did 150)
    1 x 50 on :60 AFAP
    1 x 200 EZ (did 250)

    4 x 75 on 1:15 (snorkel: kick/swim/pull)
    200 loosen and out
    (Masters/Rec/3500 yds/85 min)

    Haven't done a lot of high intensity stuff in a while, and I'm looking to transition the workouts in this direction for the rest of the year. Leslie always has neat ideas that can be adapted to what our team can do. Just Kevin did the workout with me, as Meg and Tom did their own thing.

    Off to see what other adventures await for the weekend. We are going to the craft fair at my son's school in a bit, then we'll see what else. I might try to swim again this evening, but then again I might not.
    Swim Workouts
  19. Workout 11/22/13: morning

    by , November 22nd, 2013 at 11:13 AM (Maple Syrup with a Side of Chlorine)
    I've had some late nights as of late, but good times with the family as the reason. Our girl from Germany treated us to many kinds of gingerbread-based desserts that her folks sent for us to sample, and we all stayed up late with tea and conversation. A really great time.

    Hopped in for a swim this morning:

    200 Fr/200 IM drill/200 Bk/4x50 b/c

    800 Shark Swim

    400 and out
    (Solo/Rec/2000 yds/45 min)

    The lane was clear during warmups, then started to get invaded by the regular morning folks who all decided today would be a great day to come at the same time. I set my eyes on 400 of shark swim with the idea that some would get out, but they kept going (at their various speeds) so I did another 400. At this point in the day, two more people came in and I tried to do some 50's in between traffic, but could never get a clear half-pool to go. So I just took a deep breath and filled in with IG and got out.

    Busy weekend planned, starting now. Looking forward to the HOPE Harvest Dinner tonight, where the church plant is teaming up with the kids group that Pastor has been running for a few years, to share a meal with their families. Most likely either mom or dad might come, but not both, but it will give the kdis the chance to serve their parents and take on the responsibilities of planning the aspects of the meal. I'm really looking forward to it.
    Swim Workouts
  20. Workouts 11/19/13: morning and evening

    by , November 19th, 2013 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    After a busy weekend at work and other family outings, I skipped early morning lap swim yesterday and went for my longest jog yet (4 miles in 40 min) in the afternoon, enjoying the full sun and temps in the 60's. Got in this morning to loosen out on this, my double day:

    - 200 Fr/200 Bk/200 IM/4 x 50 Quarter's Strong
    - 400 shark swim
    - 1 x Noah's Ark
    - 100 IM ez
    - 200 drills and out
    (Solo/Rec/2000 yds/40 min)

    Made it to the monthly Rx abuse task force for a great meeting, then chapel at the college before spending some more time tiling. Just a little more work is needed on the third floor, but two more upstairs await. After a light supper I headed to the pool for Masters:

    200 Fr/200 no Fr/150 Kick/150 Pull/4 x 50 b/c then 100 no Fr ez

    4 x100 Quarter's Strong on 2:00 (did 150's)
    4 x 75 on 1:30 - middle AFAP (did fast IMO)
    4 x 50 on 1:30 - from the blocks
    4 x 25 on :40 AFAP

    Loosen out on your own (got in 300 plus another 100 above)
    (Masters/Rec/2600 yds/55 min)

    Looks like my only chance for the New England SCM meet at BU is to go for the day on Sunday. The 200 back is an option, which is good, but I need to see logistically if it will work out. I'm still trying, though, especially since I can't make it to the Riverton meet in Maine this Sunday. These are really my only SCM meet options of the year.
    Swim Workouts