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Swim Workouts

  1. Workout 03/14/16: morning

    by , March 14th, 2016 at 09:29 AM (Maple Syrup with a Side of Chlorine)
    My commute to Rutland this weekend for work went well this weekend and I even met up with my sister and her girlfriend for a milkshake and snack before coming home yesterday. My wife and son then joined me in going out for a quick bite last night at a local restaurant as some Irish music filled the place. In the water this morning before finishing out the last two days of this seven day stretch ...

    Taper Workout #4:

    200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/Fly)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO on fast, float on EZ

    100 even more EZ (if possible) and out
    (Solo/Rec/1700 yds/40 min)
    --------------------------------

    Feeling a bit sluggish and sore, although that seems normal during the taper period. The AFAP's were not all that fast...I need to find a way to get my breast under :20 if I have any shot at improving my 100 IM time.

    Have a great Pi day!
    Tags: taper
    Categories
    Swim Workouts
  2. Workout 03/11/16: morning

    by , March 11th, 2016 at 08:44 AM (Maple Syrup with a Side of Chlorine)
    Modified Taper workout #3 - before long day number 3.

    200 Fr/200 Bk/200 IM drill w/u

    Do TWO cycles of:
    - 50 kick on :55
    - 150 FR Pull on 2:00 with buoy

    Do TWO cycles of:
    - 50 DPS Bk
    - 75 DPS Bk, 25 FAST Bk

    50 EZ

    4 x 25 Burst and cruise FR

    100 loosen and out
    (Solo/Rec/1650 yds/30 min)
    --------------------------------

    Normally I do four cycles of the kick/pull set, then add another round of 25's fast IMO.
    Tags: taper
    Categories
    Swim Workouts
  3. Workout 03/08/16: evening

    by , March 8th, 2016 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    Easy day off today, going to Chapel at the college then running some errands. I also emailed out a final reminder for the mini meet in town in about a month. No entries yet but that is normal...at least we have the pool, officials and timing systems in place to hold the event.

    Taper workout #2

    200 Fr/200 Bk/200 IM Drill

    6 x 75 on 1:15
    - 1-4 = IM rotation strong
    - 5-6 = FR/BK DPS

    1 x 50 EZ
    8 x 50 FR on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    8 x 50 BK on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    6 x 25 Burst and cruise on 1:00
    - IMO, then FR and BK to complete

    3 x 50 Active Recovery
    (Solo/Rec/2300 yds/57 min)
    --------------------------------
    Good workout with the team tonight. Carol and Jim swam with me, and Tim did the workout on his own (first time he has done a workout!). Matt and Peggi were on their own. Planning to swim on Friday before work, then Mon, Wed and Thurs next week.
    Tags: taper
    Categories
    Swim Workouts
  4. Workout 03/07/16: evening

    by , March 7th, 2016 at 10:08 PM (Maple Syrup with a Side of Chlorine)
    Had a busy weekend at work, but I was able to hit the gym yesterday after the nursing home service for a 30min bike session. The Harvard meet is now two weeks out, so I'll drop the gym until afterwards. 818 people signed up with hard deadline tomorrow night...distance day is this Saturday and the full meet is next weekend. Starting my two week taper program, although I will have to make some adjustments as I will be working 7 of the next 8 days, including two days floating up to a sister store in Rutland this weekend...

    200 free/200 back/200 IM drill
    3 x 200 on 2:45 pull with snorkel [AP on first round]
    4 x 75 on 1:25 kick [AK and snorkel on first two, then back/fly on the second two]

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts:
    1 x 25 AFAP … 1 x 50 EZ
    1 x 50 AFAP … 2 x 50 EZ
    1 x 75 AFAP … 3 x 50 EZ
    1 x 100 @ 90% … 4 x 50 EZ

    5 x 50 BK on 1:10
    - 1 thru 4 = Quarter's Strong
    - 5 = FAST (under 31) - heart rate was up!

    200 loosen and out
    (Solo/Rec/2700 yds/53 min)
    --------------------------------

    There were 4 people swimming when I started, but it thinned out once I started the speed set. I should have taken some more rest time on this, but I forgot that adult swim lasted 15 minutes longer. The back set felt good and I was able to practice starts on all swims. I've been playing with timing my shoulders and hips as my kick feels off a bit...hoping to tape a few fast swims tomorrow at Masters to see if any minor tweaks are in order.

    Just logged my yards in the FLOG and noted a slight change with more options for tracking other fitness activities. Thanks USMS!

    Updated March 7th, 2016 at 10:13 PM by rxleakem

    Tags: taper
    Categories
    Swim Workouts
  5. Workout 03/03/16: morning

    by , March 3rd, 2016 at 10:34 AM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x [first round free with snorkel, second round back]
    - 100 kick with AK
    - 200 swim with AP (b/r/l/b)
    - 150 as 50 with FF, 100 strong pull with buoy
    - 30 sec rest
    - 8 x 25 on :30 [odds - perfect free, evens = fast IMO rd1, breast rd2]
    - 1 x 50 easy
    - 30 sec rest

    100 loosen and out
    (Solo/Rec/2100 yds/40 min)
    --------------------------------
    Worked on breaststroke technique with Carrie. I haven't found much power in the kick, but was able to increase turnover by moving the kick a little sooner then I normally do. Trying to drop even a second between now and the Harvard meet.
    Categories
    Swim Workouts
  6. Workout 02/29/16: morning

    by , February 29th, 2016 at 09:31 AM (Maple Syrup with a Side of Chlorine)
    A quick leap year swim this morning:

    200 free/ 200 back/ 200 IM drill
    400 shark swim
    4 x (25 easy, 25 fast IMO)
    200 loosen and out
    (Solo/Rec/1400yds/27 min)
    Categories
    Swim Workouts
  7. Workout 02/27/16: morning

    by , February 27th, 2016 at 01:29 PM (Maple Syrup with a Side of Chlorine)
    Spent last night watching some college bball here in town with the family, and planning to hit the finals tonight. Masters this morning (from Workouts off the Beaten Path) ...

    200 swim/100 kick/200 pull

    4 x 75 on 1:45 [I did extra 25 swim each all with snorkel]
    - 25 kick, 25 swim, 25 pull

    12 x 25 on :45 [I did 50's], do as four rounds of:
    - 25 relaxed pace, count strokes
    - 25 faster pace, same stroke count
    - 25 fastest pace, same stroke count
    [used snorkel on first three rounds]

    100 easy choice

    4 x 25 on :60 FAST [did 50's kick]
    200 pull recovery
    4 x 25 on :60 FAST [did 2 free, 2 back]
    150 swim/kick recovery
    4 x 25 on :60 FAST [did 2 free, 2 back]
    50 easy
    50 timed: free from blocks = 25.18
    5 x 50 active recovery
    (Masters/Rec/2700 yds/70 min)
    ------------------------------------

    Good speed workout with some pacing work. Kevin and Meg swam with me, Matt on his own, and Alissa did one round of 25's with us.
    Categories
    Swim Workouts
  8. Workout 02/26/16: noon

    by , February 26th, 2016 at 02:38 PM (Maple Syrup with a Side of Chlorine)
    The wild winter weather is continuing here in western New England. Wednesday night saw thunderstorms after a day of rain, and the temp on my way to work yesterday morning was 58! This morning my wife and I went to a local cafe for a breakfast treat, and we talked with a guy from CA that was passing through the area. I was able to get to the pool...

    200 free/200 back
    2 x [with snorkel]
    - 100 kick with AK, 200 swim with AP (r/l/b/b), 100 pull

    10 x 50 on :45
    - 1-9: pace holding :32
    - extra 30sr before #10: fast at :28

    2 x [on :05sr]
    25 skull, 25 build up, 25 build down, 25 FAST

    150 loosen and out
    (Solo/Rec/2050 yds/40 min)
    ---------------------------------
    Felt good in the water, despite a poor weak of sleep. We had a visitor today from 1776 at the lunch lap swim who also knows my buddy Tom from Philly. Always neat to meet other swimmers...six degrees of separation!

    I registered for the Harvard meet, but just for two days. I decided I'd rather sleep than swim the 500! I'll be able to swim two of the backs, try yet again to get closer to :60 in the 100 IM, and then cap off the meet with a DPS distance fly (maybe a gridge with Tom?).

    Friday, March 18, 2016
    8 Men 50 free
    10 Men 100 back
    14 Men 50 fly

    Saturday, March 19, 2016
    20 Men 50 back
    22 Men 100 IM
    24 Men 200 fly
    Categories
    Swim Workouts , Planning
  9. Workout 02/23/16: evening

    by , February 23rd, 2016 at 09:58 PM (Maple Syrup with a Side of Chlorine)
    Had a crummy night's sleep but was able to function well enough during the Rx Abuse Task Force meeting this morning. After getting recycling loaded into the van I did some errands with my wife and then we enjoyed a great lunch. I am in the process of reorganizing paperwork, condensing, and shredding to get rid of excess...maybe I don't need to keep my tax returns from 2001? Made it to Masters tonight...

    - 100 demonstration of streamling/sdk with the age group team as they head to end of season champs. I will spend the day with them on Thursday of next week.
    - 200 swim/100 kick/200 pull with AP and snorkel
    - 16 x 25 on :35 [4 x build, descend, easy, fast]
    - 6 x 75 on 1:10 [fast last lap, snorkel on first four FR, last two back]
    - 8 x 50 on :45 [pull]
    - 2 x 150 on 2:05 even split [did 50 fr/bk/fr, held 1:48]
    - 2 x 25 from blocks [working starts]
    - 100 loosen and out
    (Masters/Rec/2300 yds/55 min)
    ------------------------------------

    Light turn out tonight with MG (back from Canada) doing the workout with me and Matt on his own, until we worked on starts. I will be signing up for the Harvard/New England Champs for Friday/Sat events...will miss th 200 back on Sunday but am satisfied for 3 events a day and only one night in a hotel. Should have plenty of time to relax after the meet and explore Boston a bit with the family. Right now I'm thinking of entering...
    50 free, 100 back, 50 fly on Friday (my knees will not be up for the 200 breast)
    50 back, 100 IM, 200 fly on Saturday (planning to skip the 500 so I can sleep in! might decide to swim it backstroke.)
    Categories
    Swim Workouts , Planning
  10. Workout 02/20/16: Morning

    by , February 20th, 2016 at 05:09 PM (Maple Syrup with a Side of Chlorine)
    We took a quick trip up to Portsmouth, NH, on Thursday to explore the area, then stopped at Hampton Beach on the way home. Here is a shot of my wife getting some beach therapy:




    My daughter came home from Philly for the weekend and last night we grabbed some supper on the town and then went to a fundraiser featuring Christopher Kimball, host of America's Test Kitchen and Cook's Country. He gave a fun presentation about his time in the business and answered a lot of questions. Someone asked how "he rolled" into the event...he laughed and told about having to clean up from a busted pipe at his house in Rupert and drove himself down to Bennington, about an hour's drive. Who looks more excited in this picture?




    After a nice breakfast I made it to the pool this morning with the crew ...

    2 x (100 swim, 50 kick, 100 pull)
    100 im drill
    4 x 25 technique work as group

    JBS's Sweedish 1:01 set:
    - Start at :01, swim 50 yards, must finish before :60
    - next one leaves on :02, then :03, etc (there is the 1:01). Miss :60, rest one, then do 25's
    - I did 75s for first 6, kicking through 10, mix of strokes until :18, then snorkel with paddles until :22, then pulling with snorkel until :27. Failed the one leaving on :31, did easy on :32.[(6x75)+(26x50) = 1750 yds]
    100 easy
    8 x 75 on :15sr (1:20)
    - 25 kick, 25 fast stroke IMO, 25 pull

    4 x 50 on 1:10 active recovery and out
    (Masters/Rec/3100 yds/75 min)
    --------------------------------------
    Looking back, I haven't done this main set in a while (fall 2014). We had started on the :10, but today we started early on the :01 to squeak in more. We had a full pool with Greg, Matt, Kevin, Julie, and (young) Tim powered through the workout, with Alissa and Marie on their own.
    Categories
    Swim Workouts
  11. Workout 02/17/16: evening

    by , February 17th, 2016 at 07:50 PM (Maple Syrup with a Side of Chlorine)
    Schools are on vacation this week, so for lunch today we stopped into the Chippie here in town, Lil' Britain, which happens to Vermont's only authentic fish and chip shop. The fish fry is always delicious as well as their homemade meat pies, but they also make a killer burger...Brian's Firehouse is my favorite with it's fried egg on top. I always make sure to grab their mushy peas as well. After an afternoon nap, I hit the pool...

    200 free/200 back/200 im drill
    2x [first round free with snorkel, second round back]
    - 200 with AP and pull buoy as: 50 r, 50 l, 50b, 50 none
    - 50 kick, 50 Forearm Fulcrum (FF), 100 strong

    50 easy
    1 x Noah's Ark pull with snorkel (6:23)
    50 easy
    2 x [4 x 25 alt build/fast, 2 x 50 make it] on :40
    100 loosen and out
    (Solo/Rec/2500 yds/45 minutes)
    -------------------------------------

    Still a bit stuffed from lunch, I was happily surprised that only Matt was swimming. Worked on technique then worked in some speed. Felt good in the water tonight.
    Categories
    Swim Workouts
  12. Workout 02/13/16: morning

    by , February 13th, 2016 at 08:03 PM (Maple Syrup with a Side of Chlorine)
    Yesterday my wife and I spent the day together, which was a nice treat. We enjoyed a couples massage and then took in an open house at R. John Wright Dolls, which are made in our town. My brother-in-law Dave works here so it was a great opportunity to see what he does. Here is one of their dolls; Dave hand cut each axe from wood...


    This morning I met with some old co-workers for breakfast, a fun time of catching up. I was able to hit the pool with the Masters folks for some good open water based sets...

    Nick White's Surge Power Workout
    2 x [100 swim, 50 kick, 100 pull) [did an extra 100 im drill]

    Power-interval set: [I used snorkel, team did 150's]
    8 x 200 yards as:
    1-4 on 2:45 pull with paddles
    5-8 on 3:00 swim focusing on high elbows and catch

    Masters Minute

    Surge: Sprint-interval set: [team did 75's]
    9 x 100 on 1:30, rotating a 50-yard sprint through the set
    #1: 50 sprint, 50 race pace
    #2: 25 race pace, 50 sprint, 25 race pace
    #3: 50 race pace, 50 sprint
    Repeat twice

    Team work on starts, then I helped a new lady with stroke work.
    100 loosen and out
    (Masters/Rec/ 3200 yds/60 min)
    -------------------------------------

    A nice workout that I do every so often. I was able to hold 2:30's on the 200's and 1:10's on the 100's. Melissa, Rachel, and Kevin swan with me, while Matt, Marie, and Tom were on their own.
    Tags: power surge
    Categories
    Swim Workouts
  13. Workout 02/09/16: evening

    by , February 9th, 2016 at 09:45 PM (Maple Syrup with a Side of Chlorine)
    I came down with a head cold at the end of last week, and trudged through work on the weekend. I was able to get some extra sleep and was feeling well enough to go to the nursing home on Sunday after work, then had a quick nap before the Super Bowl. My cousin is a VP of an advertising firm that helped to produce three commercials (Death Wish Coffee, #MovingOnUP, and the Honda ad with the singing sheep), so it was fun waiting to watch those and the other ads. I felt like the Denver D was just too much for the Panthers (who I was rooting for)...I wonder if the AFC defensive game is really that overpowering vs the NFC?

    Anywho, we had a storm come in yesterday so I was able to get in two rounds of shoveling drylands instead of hitting the Rec, which was a blessing because my wife needed some extra help around the house. I took it easy today and made it to Masters...

    200 swim/150 kick/150 pull
    4 x 50 on :60 burst and cruise (used snorkel)
    2 x 150 on :45sr (~70%) [used snorkel, did 3 on :30sr, holding 1:45]
    4 x 75 on :30sr (~80%) [did 8, on 1:15, kick/swim imo/pull]
    1 x 300 pull, thinking rotation [did 100 with FF, 100 with AP, 100 pull, all w/ buoy]
    12 x 25 on :40 (easy/fast)
    8 x 50 on 1 [running short on time, I just did a straight 300]
    (Masters/Rec/2650 yds/55 min)
    ------------------------------------

    Light turnout tonight, with Jim joining me and Beth and Tim on their own. One of our swimmers has helped to organize ordering swim suits and caps...the suits are in so we will all be styling for the mini-meet in April.
    Categories
    Swim Workouts
  14. Workout 02/04/16: noon

    by , February 4th, 2016 at 01:46 PM (Maple Syrup with a Side of Chlorine)
    Quick swim today between errands ...

    200 free/200 back/200 im drill
    600 shark swim
    100 loosen and out
    (Solo/Rec/1300 yds/22 min)
    --------------------------------
    Categories
    Swim Workouts
  15. Workout 02/03/16: noon

    by , February 3rd, 2016 at 03:55 PM (Maple Syrup with a Side of Chlorine)
    I meet with my son for lunch at the high school before swimming today. This semester he is not in the culinary class but we met during his lunch period for some delicious enchiladas. I took it easy and did ...

    200 free/200 back/200 im drill

    2 x [1st rd = snorkel free, 2nd rd = back]
    - 100 FF swim
    - 100 pull with buoy
    - 150 swim with AP (2 laps each: both, right, left)
    - 100 kick

    4 x 100 [50 with FF, 25 IMO fast, 25 DPS]
    Started a Noah's Ark, but swam only one 100 easy as warmdown
    (Solo/Rec/2300 yds/45 min)
    --------------------------------
    Categories
    Swim Workouts
  16. Workout 01/31/16: afternoon

    by , January 31st, 2016 at 03:35 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I timed for the team and the One Hour Swim - everyone swam farther than last year! To make the day even better, Greg brought in some homemade doughnuts! After church this morning I made it to the (unusually uncrowded) Rec for a swim ...

    - 300 warmup
    - 3 x 100 kick with alignment kickboard and snorkel
    - 3 x 100 pull with agility paddles and snorkel
    - 3 x 100 (50 with finis forearm fulcrum then 50 without)
    - 4 x 75 (25 kick AK, 25 fast IMO, 25 strong fr pull)
    - 6 x 50 on :45 (1-4: quarters strong, 5: ez, 6: fast ~28)
    -200 loosen and out
    (Solo/Rec/2000 yds/45 min)
    --------------------------------

    Fell into a 300 pattern today (except the for the warmdown). I used the forearm fulcrum's for the first time today. Interesting product - it was good to help reinforce the EVF method of swimming (I used it for free and back), but there was not a lot of propulsion. Streamlining under water was difficult due to the angle of the hand in the paddle, so I stopped trying to launch off the walls and just started to swim. Finis' video suggested using them only for a short time, and even after a 50 with them on I could "feel" the pressure on the forearm as I swam without it - even into the 75's set a bit. I will probably use them from time to time, and try to get the others at Masters to give them a shot.
    Categories
    Swim Workouts
  17. 01/26/2016: One Hour Swim

    by , January 26th, 2016 at 10:19 PM (Maple Syrup with a Side of Chlorine)
    I attended the Prescription Drug Task Force meeting this morning, then (finally) had the studded snow tires put on to my wife's car. So far we have only had 5.5 inches of snow for the season, but don't fret...in 2007 we had 3 inches at this point, then two big storms (Valentine's Day and one in March) and ended up with 46 inches for the year. My outdoor drylands still have a fighting chance! I was able to sneak in to the pool ten minutes early, then my son took splits for the annual January postal ...

    Tonight I churned out 4393 yards, which was actually a bit more than I expected. My 500 splits were: 6:06, 6:34, 7:05, 7:00, 7:12, 6:57, 6:45, 6:42. I took on water around 17 minutes, 35 min, and some gatorade at 45. Probably took it out a tad to fast. Here is a quick yearly recap ...

    2016: 4393
    2015: 4257
    2014: 4560
    2013: 4565
    2012: 4275
    2011: 3800

    This weekend I will be helping to time our team effort.
  18. Workout 01/25/16: evening

    by , January 25th, 2016 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Happy to complete my weekend on. I was able to hit the elliptical yesterday for thirty minutes as the Pats were playing in the first half. I kinda figured the game would go down to the final drive in the last two minutes, like most of our cardiac games this season, and the came up short. I have a feeking the super bowl will be like the Broncos-Seahawks a few years back, where the Broncos just fade away. The Panthers are the team this year.

    200 free/200 back/200 im drill
    4 x 150 on 2:20 (50 kick into 100 strong dps)
    50 easy
    10 x 50 on :10sr
    50 easy
    50 fast (28)
    200 loosen and out
    (Solo/Rec/2000 yds/40 min)
    -----------------------------------------------
    Planning to do the One Hour Swim tomorrow night if the high school meet doesn't run late, then I'll time for the team on Saturday.
    Categories
    Swim Workouts
  19. Workout 01/21/16: morning

    by , January 21st, 2016 at 04:21 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x with snorkel:
    -100 kick AK, 150 swim with AP (50 r/l/b), 100 pull
    - did an extra 100 pull on second round

    50 easy
    4 x 100 on 1:25 [free/back]
    50 easy
    4 x 50 on :50 [25 easy free, 25 fast imo]
    100 loosen and out
    (Solo/Rec/2200 yds/40 min)
    --------------------------------

    Good swim this morning, even though I got there late. The lane cleared out when I started the 100's. Did some errands today and made it to the college for Chapel before lunch. Looks like a busy weekend ahead for work.
    Categories
    Swim Workouts
  20. Workout 01/17/16: noon

    by , January 17th, 2016 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    Quick swim after church this afternoon ...

    200 free/200 back/200 im drill
    4 x 200 on 2:40 pull with snorkel
    1 x Noah's Ark with AP
    100 easy and out
    (Solo/Rec/2000 yds/35 min)
    --------------------------------
    Categories
    Swim Workouts
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