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Swim Workouts

  1. Workout 06/06/14: noon

    by , June 6th, 2014 at 05:00 PM (Maple Syrup with a Side of Chlorine)
    Helped serve breakfast to the seniors at the school today, including JinHo. A really great time to celebrate the kids and let them know that they are appreciated.

    At lunch, before graduation tonight:

    200 Fr/200 Bk/200 IM drill
    600 Shark Swim
    50 ez
    6 x 100 Back on 1:45
    - 1 = DPS
    - 2-5 = quarters strong
    - 6 = fast (went 1:11)

    100 loosen and out
    (Solo/Rec/1950 yds/35 min)
    --------------------------------

    Nice to get some backstroke in. Nice to have some open lane space
    Categories
    Swim Workouts
  2. Workout 06/03/14: evening

    by , June 3rd, 2014 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    Had a great time last night with S'mores at our house for some of the international students and their families. It was funny that as I was getting the fire going the kids were hovering close to the house to gobble up the internet ...



    Spent the day with my wife preparing and putting in the vegetable garden today before the thunderstorms rolled through. I was going to try to sneak off to Lake George for Americade, but decided to make use of the time to work on things around house.

    Masters tonight:

    200 Swim/200 Kick/200 Pull (did extra 100)
    4 x 50 Burst and Cruise

    4 x 125 pull breath control: 3/5/7/5/3 (did extra 100)

    2 x
    - 100 Free on :20sr (did IM, IM)
    - 75 build on :15sr (did Fly, Back)
    - 50 EZ on :10sr
    - 25 FAST (did Fly, Back)

    200: Alt 50 swim/kick: ez/fast/fast/ez
    200 loosen and out
    (Masters/Rec/2400 yds/55 min)
    ------------------------------------
    I always look forward to swimming with the team and catch up with happenings in between swims. I was tired after sweating out in garden, but the water felt great.

    I've been looking at a couple of LCM meets in the region this summer. Jenny Thompson meet in NH in a few weeks, and also a meet at Springfield College (MA). Not sure if either will work, but I have never competed in a LCM pool so the opportunity has my attention.
    Categories
    Swim Workouts
  3. Workout 06/02/14: evening

    by , June 2nd, 2014 at 06:14 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but the weather was delightful when I was able to enjoy it. Today after work:

    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull (board/AP/buoy)
    050 100 150
    100 150 300
    050 100 150

    100 easy and out
    (Solo/Rec/1850 yds/35 min)
    --------------------------------

    Campfire and s'mores tonight
    Categories
    Swim Workouts
  4. Workout 05/29/14: afternoon OW

    by , May 29th, 2014 at 03:55 PM (Maple Syrup with a Side of Chlorine)
    Finally made it to the lake today for my first OW swim of the year

    Lake Paran:
    1.12 miles in 36 minutes
    61 = water temp
    62 = air temp
    Full sunshine

    Quite a few folks out fishing, but no lake traffic. Paran doesn't allow motor traffic, anyways. The water was refreshing and mostly clear as I started off from the boat launch towards the beach with some backstroke to get used to the temp and keep my breathing under control. I made my way to the eastern part of the lake and found some vegetation and fish in the shallower areas. The wind picked up as I headed back towards the beach, then I watched a guy videotaping a group of people on the beach. I met back up with my wife and then dried off in the sun as some of the folks fishing were asking what I was doing.

    The group in the Berkshires have started their lake swims, so I hope to get down that way a few times this summer for the fellowship and meals afterwards. Williams is shut down for the summer for renovations, which means that nearby LCM is out. I also heard that the outdoor pool in Hoosick Falls is also staying dry, so my opportunity to getting outside will rest in OW adventures.
    Categories
    Swim Workouts , Open Water
  5. Workout 05/28/14: noon

    by , May 28th, 2014 at 02:16 PM (Maple Syrup with a Side of Chlorine)
    Wow, it's been over a week since I was in the water.

    200 Fr/200 Bk/200 IM Drill

    Kick Pull Swim (board/buoy/AP)
    050 100 200
    100 150 300
    050 100 200

    100 EZ

    4 x (25 B/c into 25 DPS) on :60
    4 x 100 (IM, Bk, Fr, Fly) on 2:00

    4 x 75 on 1:20 (kick, fast swim IMO, pull)
    100 loosen and out
    (Solo/Rec/2950 yds/60 min)
    --------------------------------

    Last weekend we took the exchange kids to NYC for their visit after school on Friday, which was actually their school-wide Serve-a-thon day as each class did different projects in the community (the guys in Preston's class helped me to finish grouting the 3rd floor bathrooms at the college!). We head out from SW VT to Poughkeepsie, NY, and take the Metro North commuter train into Grand Central, a comfortable and inexpensive trip. A thunderstorm greeted us as we explored Times Square, drenching us and all the other people (including the soldiers there for Fleet Week):



    Saturday morning was beautiful as we toured Manhattan on foot. We checked in to many sights in the city and even took took the Staten Island Ferry for some great views of the lower part of the city:



    Looks like a quiet rest of the week on the home front, but then the final week of school and graduation parties for Jinho will pick up, so I need to make sure I get into the water.
    Categories
    Swim Workouts , NSR
  6. Workout 05/20/14: evening

    by , May 20th, 2014 at 10:09 PM (Maple Syrup with a Side of Chlorine)
    I was able to get out on the motorcycle for the first time this afternoon, a nice ride. After supper I made it to the pool for masters practice:

    400 mix warmup (I did 200 Fr/200 Bk/200 IM drill)

    4 x 50 descend on 1:10
    2 x 100 pull with buoy (focus on "push back") <- I did 150's
    1 x 200 long and strong <- did 300 with snorkel
    1 x 400 neg split <- did 500, 3:10/3:13
    1 x 200 Breath control (25=6,50=5, rest=4, but only looking at eastern wall) <- did 300
    2 x 100 pull with buoy (focus on "push back") <- did 150
    4 x 50 (2 kick, 2 loosen and out) <- did 100 kick on first two
    (Masters/Rec/2650 yds/60 min)
    ------------------------------------

    Good workout tonight, and it was great to see the team again (it's been awhile). Renee competed in her first triathlon this past weekend up in Stowe -

    On other Vermont swimming news, the VT Senior games will be taking place in Williston on 06/08/14, for folks 50 and over. You can find info in here:
    http://forums.usms.org/showthread.ph...402#post297402
    Categories
    Swim Workouts
  7. Workout 05/16/14: morning

    by , May 16th, 2014 at 09:59 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    400 Shark Swim

    200 Fr

    4 x 100 on 1:25 (75 Fr/25 Bk)
    4 x 50 (25 Fr DPS/25 IMO Fast)

    200 loosen and out
    (Solo/Rec/1800 yds/35 min)
    -------------------------------

    In before work.
    Categories
    Swim Workouts
  8. Workout 05/14/14: morning

    by , May 14th, 2014 at 09:36 AM (Maple Syrup with a Side of Chlorine)
    Nice dip this morning after dropping kiddos off at school:

    200 Fr/200 Bk/200 IM drill

    2 x (with snorkel)
    - 100 Kick, 100 AP, 100 Pull

    3 x
    -200 on 2:45 (did free with a 50 back in the middle)
    - 4 x 50 on :50 (mixed in strokes)

    100 IM drill easy and out
    (Solo/Rec/2500 yds/50 min)
    --------------------------------

    I had been taking it easy at the pool over the past few months and decided to get back into training. I'm hoping to get in an OW session tomorrow, as long as the air temps get into the mid-70's as forecasted. All depends on how cold Lake Paren is
    Categories
    Swim Workouts
  9. Workout 05/12/14: morning

    by , May 12th, 2014 at 09:49 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    2 x (50 kick, 100 pull, 200 AP)

    100 Fr/150 Fr/100 Bk/150 Fr/100 Fr/150 FR

    100 loosen and out
    (Solo/Rec/2150 yds/40 min)
    ---------------------------------

    I had a different main set in mind, but traffic derailed those plans. I may not be able to touch my toes, but I can be flexible.


    Overheard at Men's Breakfast this past weekend:
    "God doesn't make junk."
    Categories
    Swim Workouts
  10. Workout 05/10/14: morning

    by , May 10th, 2014 at 12:45 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Kick/200 Pull/100 IM drill
    8 x 50 on 1:15 (1->4 even split, 5->8 neg split)

    2 x Breath control set
    - 250 Fr (25 breathe 6/50 breathe 5/75 breathe 4/100 breathe 3) <- I did extra 100
    - 50 choice swim (did fly)
    - 50 kick

    12 x 25 as group (6 of us)
    - Swam in the middle two lanes, start on one end of line and rotate through, leaving together and learning to be comfortable with traffic

    1 x Breath control set
    200 IM drill warmdown
    (Masters/Rec/2950 yds/90 min)
    ------------------------------------

    Busy week is now in the rear view mirror. I was able to get my research paper finished and survive some busy days at work. There was a youth event that I helped out at last night with one of the kids from the college at an area church, then went I took the boys to Men's Breakfast early this morning before swimming.

    I'm starting to transition into open water training and the focus today was breath control and then some fun 25's to get used to some bumping around a la race start. The group had a good time with these.

    Now I'm off to do some yard work and then be free tomorrow for whatever my wife would like to do. Happy Mother's Day to ALL of you ladies out there - even if you don't have children of your own, each of you serves as a source of help to the people around you with your encouragement. Thank you
    Categories
    Swim Workouts
  11. Workout 05/09/14: noon

    by , May 9th, 2014 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    2 x
    - 100 kick, 200 pull w/ buoy, 300 swim with AP
    (free on first round, mixed in half back on the second)

    10 x 100 FR, as:
    - 2 each on 1:20, 1:25, 1:30. 1:25, 1:20

    200 loosen and out
    (Solo/Rec/3000 yds/50 min)
    --------------------------------
    Categories
    Swim Workouts
  12. Workout 05/05/14: evening

    by , May 5th, 2014 at 06:42 PM (Maple Syrup with a Side of Chlorine)
    Another busy weekend at work, but I was able to get out early today since I have to go to the main office for a meeting tomorrow. I continued to do some grouting at the college with my extra time.

    After watching my niece, I had time for a quick swim:

    200 Fr/200 Bk/200 IM drill

    With snorkel:
    kick Pull Swim(AP)
    050 100 200
    100 100 150
    050 200 100

    100 easy and out
    (Solo/Rec/1750 yds/35 min)
    ---------------------------------

    It was fun watching and reading the race reports from this past weekend. Great job around the country to those that competed!
    Categories
    Swim Workouts
  13. Workout 04/30/14: evening

    by , April 30th, 2014 at 10:25 PM (Maple Syrup with a Side of Chlorine)
    It's been a damp and cold day here in the northeast, so I hunkered down next to the pellet stove to work on two papers for my Bible class. Finished my Pneumatology paper and pushed past the half-way mark of my research paper. The last class is tomorrow night, and since I am auditing I'll just hand it in the following week when the kids take their exams.

    I received a note that the school was hosting a pizza lunch and movie with the president, so Lena and I went over and watched Monumental, Kirk Cameron's film from a few years back. It was a great look at the plight of the Pilgrims, and a lot different than I remember learning about in school (although I rocked out the big yellow buckle in a 2nd grade play). I'd recommend checking it out if you have access to it.

    After watching my niece in her swim lesson, I did the team workout from last night:

    700 warmup
    3 x
    - 50 kick/200 swim/50 pull

    4 x 75 on :20sr
    100 loosen
    (Solo/Rec/1900 yds/30 min)
    --------------------------------

    It ended up being family/lap swim, and there was some traffic in the lap lane. Oh well. Went into work from 6-8 to count narcotics during our annual biannual inventory, then came home to relax for the night .
    Categories
    Swim Workouts
  14. Workout 04/28/14: noon

    by , April 28th, 2014 at 12:54 PM (Maple Syrup with a Side of Chlorine)
    I'll recap the meet from Saturday at some point, but I had a great time and everything went smoothly. Lots of fast and fun swims by all

    Quick workout at lunch today before heading into work:

    200 Fr/200 BK

    2 x (all with snorkel)
    - 100 kick/100 AP/100 pull with buoy

    200 IM drill as loosen
    (Solo/Rec/1200 yds/20 min)
    --------------------------------
    Categories
    Swim Workouts
  15. Workout 04/25/14: noon

    by , April 25th, 2014 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning working on my research paper due next week. Hit the pool at lunchtime:

    200 fr/200 bk/200 im drill
    8 X 50 (alt kick/drill)
    4 X 50 Quarter's Strong free
    200 loosen
    (Solo/Rec/1400 yds/35 min)
    --------------------------------------

    Meet Warm-up. Felt good. Three other swimmers for tomorow's meet were there - so cool. Had another entry in the mail, so we're at 30.

    Picked up some goodies for prizes, should be all set for the meet!
    Categories
    Swim Workouts
  16. Workout 04/22/14: evening

    by , April 22nd, 2014 at 09:41 PM (Maple Syrup with a Side of Chlorine)
    Spectacular Chapel at the college this morning, as the head of the Southern Baptist Convention, Fred Luter, came to preach - what a great sermon from John 10.

    Masters tonight: old taper workout:

    200 swim, 150 pull,150 kick
    4 x 50 Quarter's Strong on 1:15
    100 non-free swim

    2 x
    - 25 AFAP into 75 DPS
    - 25 DPS into 25 AFAP
    - 25 EZ, 25 Build, 50 DPS (drop one stroke on last 25)

    2 x 100 (100 stroke/IM into 50 kick at 75%
    4 x 50 Active Recovery and out
    (Masters/Rec/1900 yds/55 min)
    -------------------------------------

    Full pool, and Greg was going so fast on the AFAP that he lost his suit. He was like and we were all like and


    update 4/24: meet has 29 people right now, likely another 5 or so by Saturday. It's coming along ...
    Categories
    Swim Workouts
  17. Workout 04/21/14: evening

    by , April 21st, 2014 at 09:20 PM (Maple Syrup with a Side of Chlorine)
    How, been a while since I was able to get a workout in. We made a trip to southern Virginia last week during school vacation, stopping in Philly and DC for a day before getting to hang out with friends for a bit. I got some info from Chris S. about swimming in the Richmond area, but was not able to make it happen with family activities. Instead of enjoying the parking lot known as I-95, we took a more westerly route home and stopped in at Gettysburg before traversing PA and then shooting north back to VT.


    President Obama says hello

    I did sneak in 20 minutes on Thursday for a swim, but basically floated about after the long ride home on Wednesday. Had to work the weekend, but made it sunrise service at 6am, then to my sister-in-law's house for an egg hunt and Easter dinner, then went to celebrate the one year anniversary of the church plant for a resurrection service in the evening - a great night!

    After work today I hopped in to the water:
    200 Fr/200 Bk/200 IM drill
    400 kick/drill by 50
    5 x 50 FR on :45
    1 x 50 ez
    5 x 50 Bk on :50
    1 x 50 ez
    20 x 25 on :30 (2 Fr DPS, 1 IM order sprint, 1 FR DPS)
    300 loosen and out
    (Solo/Rec/2400 yds/45 min)
    --------------------------------

    Ate too much on vacation and also Easter, so I feel like a stuffed pig (and look the same way). I am looking forward to picking up jogging again a couple of days per week after this weekend's meet in order to help drop some weight.

    Speaking of the meet, we are now at 19 entries with early deadline to be postmarked by tomorrow. I am planning for ten more to come in before the weekend from some of the clubs in western Mass, and hopefully some from neighboring Adirondack's. Don't think well hit the almost 40 from last year, but should get over 30. The biggest headache right now is that two of three officials have dropped out, so we are looking for a second one with me probably filling as well as an extra set of eyes. I am confident the pool will be full and ready for a fun meet by Saturday.
    Categories
    Swim Workouts , Planning
  18. Workout 04/08/14: evening

    by , April 8th, 2014 at 09:42 PM (Maple Syrup with a Side of Chlorine)
    Spent the day grouting at the college as planned, and enjoyed a great Chapel service with a guest pastor from Oklahoma. I watched my niece at swim lessons this afternoon than went with her family (and my daughter) to the Art Show that her daycare put on before grabbing some pizza. A fun evening!



    Made it to Masters:
    200 Swim/200 Kick/200 Pull
    8 x 25 drill
    4 x 300's, done as:
    - 4 x 25 FAST on :45, 100 loosen, 4 x 25 on :45 (down FAST, back ez)
    - 2 x 150 on 3:30 Even Split (I did 200's: 2:24, 2:22)
    - 6 x 50 on 1:15 (1 ez, 2-5 = Quarter's Strong [I did 75's], last one ez)
    - 3 x 100 (50 pull/50 swim)
    (Masters/Rec/2200 yds/60 min)
    ------------------------------------

    Had a full pull, with GregJS, Carol, and Renee swimming the workout with me while Tim, Melissa, and Emily did their own thing. 9 entries so far for the meet in about 2.5 weeks, a little less than last year, where we had 39 swimmers. I think we'll be in the lower 30's this year.

    Greg is swimming up in the Burlington area this weekend at a first time meet - swim fast!
    Categories
    Swim Workouts
  19. Workout 04/07/14: evening

    by , April 7th, 2014 at 10:42 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work. Emma is feeling better, but very sore. She sure is a trooper

    After work today I started on some grouting at the college and will do more tomorrow. I was able to get in a short swim before watching some movies with Emma (everyone else in the family is down in PA looking at Messiah and Lancaster Bible Colleges).

    200 FR/200 BK/200 IM drill
    3 x (50 kick, 50 pull, 100 DPS with AP) all with dorkel
    4 x 75 on 1:20 (swim/drill/sprint rotating IM order)
    1 x 50 EZ
    4 x 50 Quarter's Strong free on 1:00
    100 loosen and out
    (Solo/Rec/1850 yds/35 min)
    --------------------------------

    I'm feeling a bit sluggish in the water, but happy to #GetWet. GregJS was cranking some fast 50's between the other two swimmers in our lane, so I had to give way. I'm ready for masters tomorrow night.
    Categories
    Swim Workouts
  20. Workout 04/03/14: evening

    by , April 3rd, 2014 at 06:26 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning with Emma and her continuing dental saga. She had five extractions and bone grafts in prep for four implants. Please pray for her recovery and pain to be small, and for the rest of the plan to work out as the dentist has suggested. We're believing that God will take care of all the details, especially the financial part.

    Quick swim before my college class tonight:
    200 Fr/200 Bk/200 IM drill
    2 x (with dorkel)
    - 100 kick
    - 150 pull
    16 x 25 on :30
    - odds easy Fr, evens = FAST IMO
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    ----------------------------

    More or less just trying to finish last night's workout since I have not been making time for the pool as of late.
    Categories
    Swim Workouts
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