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Swim Workouts

  1. Workout 05/17/12: noon

    by , May 17th, 2012 at 02:23 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
  2. Workout 05/16/12: noon

    by , May 16th, 2012 at 03:35 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 07:34 PM by rxleakem

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

    by , May 14th, 2012 at 10:23 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
  4. Workout 05/14/12: noon

    by , May 14th, 2012 at 04:31 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+.
  5. Workout 05/11/12:

    by , May 11th, 2012 at 02:59 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 04:38 PM by rxleakem

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

    by , May 3rd, 2012 at 08:49 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:
  7. Workout 05/02/12: evening

    by , May 2nd, 2012 at 10:01 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. 

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    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!
  8. Workout 05/02/12: afternoon

    by , May 2nd, 2012 at 03:01 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 10:04 PM by rxleakem

    Categories
    Swim Workouts , Planning
  9. Workout 04/30/12: Introduction to Mystery

    by , April 30th, 2012 at 11:15 PM (Maple Syrup with a Side of Chlorine)
    Last night I played basketball at my son's school. He is not feeling well, so I went solo and joined 5 other guys in 3x3 halfcourt fun for 2 hours. Two observations:
    - I was able to comfortably descend stairs today, so I will limit my once weekly dabble to that time
    - I really suck at basketball, and it is less obvious when playing fullcourt because I am there for the running, and if I get an outlet pass I just pull up and wait for the team to come down. This helps to hide the fact that I can't shoot

    Today I decided to go to Men's Bible study group a little late and hit the gym before a quick swim, in keeping with my plan to start up Jazz's lifting regimen.

    - Rowing machine:
    8 minutes: held a 2:26/500m pace
    - Inclined shoulder press with dumbbells:
    5 x 10 x 10# each side (keeping true to starting light)
    - Chin-ups:
    3 x 3 x 194#

    Then for a quick dip more or less to stretch out:

    200 FR/200 BK
    3 x 100 Kick on 2:00
    4 x 100 FR pull with buoy on 1:30
    200 loosen
    (Solo/Rec/1300yds/20 minutes)
    ---------------------

    I felt weird in the water after basketball and lifting, but on the upswing was able to descend the pulls (1:14, :12, :11, :09).

    I'll be back at both the weights and swim on Wednesday. I can get to the weights 4 times this week, and will try 3 sessions next week to see how it feels. Men's group is taking a two week break, so I will be able to get in some quality swims on Monday night, when I am able to chat with GregJS a bit (looks like the lanes have thinned out a bit = bonus).

    Updated May 1st, 2012 at 12:00 AM by rxleakem

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Workout:: 04/27/12: Pre-mini meet

    by , April 27th, 2012 at 05:43 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/ 200 IM drill w/u

    6 x 50 kick on :55
    4 x 50 Quarter's Strong FR on :45

    6 x 75 FR pull with buoy on 1:00

    10 x 50 various on ?
    (Solo/Rec/2050yds/45 minutes)
    ---------------------

    Nice to stretch out today in the water. Despite some stiffness in my lower back (with I attribute to the bus/plane seats on holiday), I felt ok in the water today. I held :49-51 on the pulls, and in the hodge-podge of 50's I did some fast stroke swims as well as drill and loosen at the end.

    Everything looks good for tomorrow. I will head to the pool tonight before it closes to put the lane lines in and move a table to the pool deck. One of the swim team moms that is officiating has the Hy-Tek software and is putting everyone into the computer, and I printed all of the required forms for the event and after, so I can rest easy. As long as everyone who is helping shows up! :nervousnelly:

    I was able to tune in to see Stud's 50 breast today on the live feed. Looks like a really fast pool there in NC. Keep swimming fast! Hope to watch more tomorrow after the meet.
    Categories
    Swim Workouts
  11. Workout 04/24/12:

    by , April 24th, 2012 at 10:18 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK w/u

    6 x 50 Kick on :50
    4 x 100 FR pull with buoy on 1:30

    200 IM drill
    4 x 50 IMO FAST with :15 sr
    100 EZ

    1 x Noah's Ark pull with buoy
    200 loosen and out
    (Solo/Rec/2300yds/45 min)
    -----------------

    Got in before work today and felt better in the water. The lane was a little crowded, so I had to alter my plans a bit. I wanted to get the IM work in since I will be doing the 400 IM + 100 FR this weekend during the 500 at our mini meet. The broken 200 add-up was 2:19, which is a good practice time for me - I needed to break it up to avoid the people joining me in the water.

    Everything looks good for the meet this weekend. Lower turnout than I had anticipated, but it should be a fun time for many on my team to swim in their first official meet. I am also planning to swim the 100 fly, and will do other events if there is only one other swimmer entered so that no one swims alone. Actually received four more entries today, with four more on the way, which would put us close to 20 for the meet.

    I am putting together a lifting program based on Jazzy's post from a few weeks ago. I'll post that here to see if I am on the right track, and plan to start that next week (lifting 3-4 times a week, and using my stretch bands at home after swim days). Basketball should go through at least the end of May, and I will pull my bicycle from the back shed over the weekend and use that to ride to work when the weather is good - it'll be a four mile round trip from home. I am looking at nutrition for the OW season, my first real dive into that whole world, and I am getting a lot of great info from the marathon swimming forums.
    Categories
    Swim Workouts
  12. Workout 04/23/12:

    by , April 23rd, 2012 at 04:23 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK w/u

    10 x 50 on :50
    - Odds: kick
    - Evens: stroked drill

    2 x 100 FR pull with buoy on 1:30
    2 x 200 FR pull with buoy on 2:40

    4 x 50 Quarter's strong FR on :50
    1 x 50 AFAP (went 27.35)

    150 loosen
    (Solo/Rec/1900yds/35 min)
    -------------------

    Nice to be home again, and I was happy to get into the water. We did plenty of walking during vacation over the last ten days, but I only managed to get the one OW swim in. On the bright side, I only packed on 5 pounds

    My shoulders are stiff from a lot of time either lugging a backpack or sitting in either a plane or bus seat - no way to get really comfortable in either one, especially when considering that from wake up call to my bed, travel home was 27 hours yesterday. Sneaky six hour time change with the westerly travel back to the states included. My pulls did not feel altogether fast, but I came in around 1:11 and 2:29 so they had some speed.

    Found this group on facebook with some funny stuff, and this one is how I feel - legs are good, but arms have escaped me for the moment.



    Getting ready for our mini meet this weekend. So far only eight entries, so I am putting out ABP for any swimmer interested and will bump the lanes in the forums to see if any more are able to make it. Also, got my 50 mile GTD cap today, and now I am less than seven miles to 100.
    Categories
    Swim Workouts
  13. Workout 04/17/12: first OW of year

    by , April 18th, 2012 at 01:12 AM (Maple Syrup with a Side of Chlorine)
    The hotel pool was closed on Monday, so I had my first chance to swim during this trip when we got to the Mediterranean. I'll estimate 0.75 miles in 20 minutes in the chilly, clear water. Might be my only swim until we get home.

    Updated April 23rd, 2012 at 04:37 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  14. Workout 04/12/12: BENN meet in 2 weeks!

    by , April 12th, 2012 at 08:20 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    1 x Noah's Ark pull with buoy

    12 x 50's
    - Odds: Kick on :55
    - Evens: Swim on :50
    - Did two each FR/FL/BK/FR

    4 x 100 FR on 1:20
    - Descend (1:12,:10,:10,:07)
    1 x 100 loosen

    4 x 75 Indian IM's on ?

    Kicking and sighting discussion with other swimmers

    4 x 50 Quarter's Strong on :45
    - Free
    4 x 50 Quarter's Strong on :50
    - BK down, FLY home

    200 loosen and out
    (solo/Rec/3100yds/65 min)
    --------------------------

    Almost had an accident today in the pool. On the warmups, I started backstroke and thought, "I should have seen the flags by now" in the deep end. I stopped, and was 1/2 an arm length from the wall. So, never assume that the flags are where they should be.

    Anyways, I felt ok in the water - I have not been very consistent since NE champs due to illness and work. Got in a good variety today, and was happy to get over 3000 yards for the first time in a while. "Just keep swimming" as Dora and Nemo sing - my goal this year is 250 miles, and I am 20 miles ahead at this point so that is promising.

    Looking forward to reading about some fast swims over the weekends to come. Looks like planning for the meet in Bennington in two weeks is on target. We now have seen entries so I am excited. I am off on vacation tomorrow with the family, and hope to get in the water at some point. Lord willing, I'll be back in Boston on the 22nd and in the water the next day.

    Updated April 12th, 2012 at 11:47 PM by rxleakem

    Categories
    Swim Workouts
  15. Workout 04/11/12:

    by , April 11th, 2012 at 02:43 PM (Maple Syrup with a Side of Chlorine)
    I got up early this morning for a swim before work, and joined in at the end of the triathlete train that was churning up the fast lane. Well, they saw me after the first swim, and bumped me to the driver's seat ...

    w/u:
    2 x 150 (speed play)
    3 x 100 (speed play) - did strokes
    2 x 50 (speed play)

    Everyone left at this point so I plodded along with:
    4 x 100 kick on ~ 2:00
    8 x 100 swim on ~ 1:30
    - Did 2 FR, 2 BK, then
    - Build a 100 FLY over 4 (timed - 1:07.66)

    200 loosen and out (somewhat solo/Rec/2000yds/40 min)
    ----------------------------

    Good swim today, and it was fun to spend my warmup period with the group. There were six folks there today, so no room for anyone no joining in. I have been playing with nutrition type stuff, and swam the last two mornings on an empty stomach (just water). I read on the marathon swimmer site that is helps to get the body to burn fat over the food in your system, so other than feeling a little woozy until I get some breakfast I only notice that I am not as peppy in the water. Probably a good thing.

    Updated April 27th, 2012 at 06:55 PM by rxleakem

    Categories
    Swim Workouts
  16. Workout 04/09/12:

    by , April 9th, 2012 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    Lazy descend ladder:
    500 Noah's Ark pull with buoy
    4 x 100 Kick
    4 x 75 Indiana IM's (the kind PWB does)
    4 x 50 Quarter's strong FR
    4 x 25 o- under H20, e- sprint

    4 x 75 moderate
    100 w/d
    (solo/Rec/2500 yds/50 min)
    -------------------

    Back in the water, finally! Oh well, my plan right now is to keep swimming, and I am torn in three directions:
    1. I am going on vacation this Friday for 10 days with the family, and don't know what the prospects for swimming are going to be)
    2. We have the Bennington Mini-meet the weekend after I get back (April 28) and I want at least a little speed (100 Fly) and conditioning (400 IM). At least I'll be walking a lot on vacation.
    3. Open water season is coming I don't want to switch gears to distance stuff until after the first two points.


    Oh well ... I will probably just keep plugging with these interesting hodge-podge sets until after the swim meet. At least we are getting entries coming in, and I received promo stuff from USMS to give out at the meet, so all the plans are in place for that. I made lodging reservations for the Kingdom Swim, but I am really looking to rent a cabin for the weekend, as it will likely be cheaper than the motel. At least I have someplace to stay.
    Categories
    Swim Workouts
  17. Workout 04/05/12:

    by , April 5th, 2012 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    6 x 50 kick on :50
    4 x 50 IMO on :50

    4 x 100 FR
    2 x 100 (75 back fast, 25 DPS FR)
    2 x 100 (75 fly fast, 25 DPS FR)
    1 x 200 IM (went 2:26.92)

    1 x Noah's Ark pull with buoy

    8 x 50 Quarter's strong free on :50
    - 1-4 FR, 5-8 (BK, BR)
    4 x 25 on ~ :60
    - start at middle of pool
    - sprint through turn then cruise
    - 1-2: FR, 3: BK, 4: Fly
    - had an extra 25 in there to get back to wall
    1 x 100 IM for time (went 1:09.45)

    200 loosen and out
    (solo/Rec/3325 yds/60 min)
    ----------------------

    My quads are feeling better today, just a little sore. I decided to just go at it today with some stroke work, and I have to admit that 40% of the fly was done as one-arm fly, like the first 25 of those 75's. I mixed up the quarter's strong with the strokes - the first two was odd fly, even back then flipped around for the last two. For those, I did the last 12.5 hard, then the last 25 hard for both strokes.

    The pool was pretty packed again tonight, almost as if the Resolutionists skipped the beginning of the year to hit the pool and instead waited for the first few weeks of spring. While it throws off my sets and sendoffs, it gives me a chance to talk up the meet with everyone I can, so that is nice.I saw Greg tonight, and he was working on the drills/technique stuff from his coaching session recently.

    I was off today, and saw this display while running some errands. Hope you all enjoy this ...
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    Swim Workouts
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  18. Workout 04/04/12:

    by , April 4th, 2012 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    2 x 300 FR Pull with Buoy
    2 x 100 Kick
    200 IM (drill odds/fast evens)

    4 x 150 FR Pull with Buoy on 2:15 (held 1:46)

    4 x 75 on 1:30
    - 1st length: one-arm fly
    - 2nd length: DPS free
    - 3rd length: fast IMO

    2 x (4 x 50 on :55) Quarters Strong
    - Went IMO by 50

    200 easy and out
    (solo/Rec/3100yds/65 min)
    -------------------

    My trip to Burlington was longer than planned - they needed coverage this morning through 12:30, so I stayed an extra night in the city. I get lonely when I am not at home, but by staying over I was able to help out the folks up that way. Ate at a Five Guys - second best burger I have had, and the fries were excellent. If my wife and/or kids were with me, I would have opted for a trip into the city, but I just grabbed something to eat back at the hotel before I called home to see how everyone's day went.

    My quads are still hurting after hoops on Sunday, and I was going to modify the 75's set James Adams did yesterday until I pushed off tonight. Pain! Every turn hurt and there was not pep, and kicking was labored. I settled into some longer Pull sets while chatting with everyone I could about the meet coming up. By the end of the swim my legs seemed to be less sore, but I'll probably do a pull ladder tomorrow just to give them a rest.

    Happy to be home.
    Categories
    Swim Workouts
  19. Workout 03/31/12:

    by , March 31st, 2012 at 05:24 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 fr/200 bk

    3 x (4 x 100)
    - 1st: fr pull x3, im on 1:20
    - 2nd: 50 stroke/50 fr x3, im on 1:30
    - 3rd: fr fast x3, im on 1:15
    Masters minute bwt rounds

    500 Noah's Ark pull

    8 x 75 on 1:15
    - 2 fr, 2 im, 2 bk

    50 ez
    3 x 100 on 2:00
    - 2 kick, 1 swim

    4 x 150 on 2:15
    - 3 fr pull with buoy
    - 1 ez back (loosen)
    (BAM team/Rec/3650yds/75 min)
    ----------------

    Great practice with the team this morning. It is fun to swim hard and socialize bwt sets. Rich and Cindy just got back from skiing in Austria, and Tom gave me a hard time for missing practice two weeks ago (I was swimming at Harvard, but that was not good enough for him).

    I usually get extra reps and im work, and today was no exception. Went 1:10s on pull and 1:05s on the fast 100s, and for the im's I went 1:15.42, 1:14.35, 1:14.78. For the 75s I held 43/54/51, and was able to pull the 150s at 1:46. Felt really good in the water today, and decided not to push it any more even though I had the time to.

    My wife came to check out practice today. I have been encouraging her to hop in the water forever, and today she at least checked it out, and even talked about the possibility of swimming a meet in the fall. I am relaxing the rest of the day, watching some Indian Jones movies from the set that the family got for me last year while doing the bills.
    Categories
    Swim Workouts
  20. Workout 03/30/12:

    by , March 30th, 2012 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 Fr/200 BK
    2 x 100 Kick on 2:15
    4 x 100 FR Pull on 1:20

    4 x 75 IM's on :10 SR
    - swam as FL-Bk-BR, Bk-Br-Fr, ...

    2 x 200 FR on 2:40 (went 2:21, :20)
    1 x 200 BK on 3:00 (went 2:41)
    1 x 100 ez

    4 x 50 on 1:00
    - 1st: Fly no breath 25/25 DPS FR
    - 2nd: Back breathe every 4 25/25 DPS FR
    - 3rd: FR no breath 25/25 DPS FR
    - 4th: DPS

    100 loosen and out
    (solo/Rec/2300yds/45 minutes)
    ------------------------------

    Well, I got run down by that head bug going around, complete with fever and sweats on Sunday and Monday. Felt like someone was swinging from coathangers lodged in my ears with a sore throat. Pulled out the APAP/Ibu staggered dosing with cetirizine and pseuodephedrine to make it through 12 hour workdays Tue-Thurs. Feeling better now, but still tired - my wife knew it was bad when I started to make up the Jello for my primary food source and I missed Monday night Men's Bible study. I also missed a video taping about the drug task force that I am on that will be shown around the state - never had a chance at my fifteen minutes of fame. Oh well.

    Felt good to get into the pool tonight and it was relatively uncrowded. I was going to do more 200's in the main set, but figured it was best not to push it in my current state, plus I have masters practice tomorrow morning with the team and I want to be fresh.

    Looks like we are entering the spring championship meet season - it'll be fun to hear about the action through the blogs over the next few weeks. Swim fast, everyone!
    Categories
    Swim Workouts