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Swim Workouts

  1. Workout 1/12/12: Show us the way before it's too late

    by , January 12th, 2012 at 08:35 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK/200 IM drill
    4 x 50 kick on :60

    Main set:
    4 x 50 FR on :45
    4 x 100 FR Pull with buoy on 1:20
    3 x 50 IMO (no free) on :45
    3 x 100 FR Pull with buoy on 1:20
    2 x 50 IMO (no BR/FR) on :45
    2 x 100 FR Pull with buoy on 1:20
    1 x 50 Fly :45
    1 x 100 FR Pull with buoy on 1:20 (went 1:06)

    50 ez
    100 IM for time (1:11.75)

    1 Noah's Ark Pull with buoy

    50 ez
    100 IM for time (1:12.46)

    200 various w/d
    (3300 yds, 60 min)
    ------------------

    I am happy to report that we, too, received some snow last night into this morning. I can't really call it snow, more of a one inch layer of slush all around as the precipitation turned from freezing rain to sleet to snow. Two hour school delay this morning, which I was happy with (I took the extra sleep). Had a filling at the dentist this afternoon before gathering a child from school from school - he is a lap swimmer in the morning, and I went to high school with his sons.

    My shoulders are feeling a bit tight today in the water, probably from practice yesterday with the kids (but maybe a tad from shoveling). I wanted to try [ame="http://www.usms.org/forums/showpost.php?p=257971&postcount=1"]Fort's Lactate Production Dropdown Super Set[/ame] but was already to tired, plus I needed to get in some 100 IM's (just 97 more for the year). I'll keep that one for next week.

    Water was warm yet again (they have settled on high 84, low 85 for the winter), so that didn't help to perk me up too much. I have done this workout in the past (save the IM's), and tightened up the intervals to base+5 on the 50's and base+0 on the pulling 100's (held them all around 1:08).

    Not much more to report from the water. Looks like the meet next weekend might not happen if more people don't sign up (I am really just doing 50's so it is not a big deal). I am going to make a push with our local workout group to hit the Simon's Rock meet in early March - it is ~90 minute drive and recognized, so the non-USMS (all but 3 of us) folks can try out a real meet - I am thinking I can get 4 or 5 more people interested to try it.

    Have a great weekend everyone.
    Categories
    Swim Workouts
  2. Workout 1/11/12:

    by , January 11th, 2012 at 07:02 PM (Maple Syrup with a Side of Chlorine)
    With the High School team at Rec (scy)

    w/u: 200 Swim/200 Kick/200 Pull + 50 ez

    Tortured the kids with Susan and John's set from yesterday (ala Paul Smith):

    3 x 200's strong - IM first, then free
    #1 @ 3:20, #2 @ 3:10, #3 @ 3:00
    2 x 50's free @ 1:00, :30 rest

    3 x 200's strong - IM first, then free
    #1 @ 3:00, #2 @ 2:50, #3 @ 2:40
    2 x 50's free @ :60, :30 rest

    3 x 200's strong - free (I pulled with buoy)
    all at 2:50
    2 x 50's free @ :60 (I did back)

    50 Ez, then start and turn work (we'll say 200 yards)

    (3000 yards, just under 90 minutes)
    --------------

    The high school team has some fast swimmers, and many more there for the fun of swimming with their friends. One thing both groups have in common is a lack of, shall we say "gumption." I had planned on a set of 10 x 200, but when I saw both slknight and jbs blog about this beauty last night, I knew it would be right.

    The premise was simple - do it all, and if you choose not to swim then do pushups until the next sendoff. I saw many more kids than I would expect doing pushups. We decreased yardage so that making the interval was most important, and went from lanes down to three after the first go through. In the end, of the 48 kids on the team only 4 were eligible to get in on the $10 Subway giftcard that I offered to those who did it all. Scary!

    I certainly didn't want to do those 200 flys (by the way, you Maine-er's rock), so I challenged my lane to start off with IM's. It is a really fun set, and the kids said "I feel like I want to puke - doesn't it hurt you this much, too?" Yup, but I kept pushing the pace during the set - held 2:25's on the frees and 2:40 on the IMs.

    There was another kid that graduated last year from high school that swam at practice today, and he was a good help with starts. The team's coaches were there, and picked up the lanes that dropped out. They really appreciated our assistance (and the fact that I pounded out some yards from the kids). I guess that I had a little better luck than James, which I was happy about - the kids at least paid attention.

    I'll get in another workout tomorrow (I need to log some 100 IM's) before working through the weekend - hope to sneak in a quick swim on Sunday after work if the pool is not too crowded during the family swim time.
    Categories
    Swim Workouts
  3. Workout 1/9/12: Here it comes. There it goes.

    by , January 9th, 2012 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    [ame="http://www.usms.org/forums/showthread.php?p=258064#post258064"]I took pwb's workout #2[/ame] tonight and pared it down a bit to fit with my time in the water:

    w/u:
    200 FR/200 IM (kick/drill)

    Go 3 times through:
    4 x 25 with 10 SR (odd kick, even drill)
    3x 50 on :55 (build, build, fast)
    1 x 100 FR on 1:40 (descend by round)
    - RIMO on 25/50's - skipped free

    2 x 200 on 2:30 (2:24, :26)
    30 sr
    2 x 175 Pull w/ buoy recovery on 2:45 (2:15's)
    3 x 150 on on 1:50 (1:42, :45)
    30 sr
    2 x 125 Pull w/ buoy recovery on 2:00 (1:40's)
    4 x 100 on 1:15 (1:07, :06, :08, :10)
    30 sr
    4 x 50 Pull w/ buoy recovery on :45 (:35's)
    30 sr
    100 IM for time (1:13)

    200 various w/d
    (3800, 70 min)
    --------------

    Well, I was feeling in the mood for another tough swim, without the super fast sprints, so pwb's set fit the bill. I felt good through the warmup, then I really struggled to keep good technique on the long main set - even with lower reps on the fast swims.

    The premise was to swim hard on the odd swims at Base - :05 interval (so expect to get <10 sr), then stretch it out on the pulls. It was neat how the pulls came in around the time for the swim it followed (I hope that is good). I noticed that I was dropping my head too low and not keeping good hip rotation with the swims, so I focused on fixing that.

    I have yet to do a fast 100 IM this year for the challenge with AZTimm, so tossed one in tonight. Then a nice long warmup before the Aqua Zumba class came in. No collisions tonight, so that was a good thing.

    Anywho, I was spent after yesterday still, so a day out of the water tomorrow will be nice. I plan to get in with the high school team on Wednesday for a "who can outlast the old dude" swim - like James mentioned, they are lacking motivation, especially the boys. Hope they can swim more than 1200 in a set without stopping, or the $10 Subway giftcard I plan to give one of the kids who make all of the planned 10 x 200 's will be won by this old man.

    Updated January 9th, 2012 at 11:21 PM by rxleakem

    Categories
    Swim Workouts
  4. Workout 1/8/12: I'm a little more than useless

    by , January 8th, 2012 at 04:16 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) - first Sunday dip since last April

    w/u:
    200 FR/200 BK
    4 x 100 FR Pull with buoy on 1:30
    4 x 50 kick on 1:00

    50 easy before my first ever LT set swiped from qbrain:
    10 x 50 on 3:00
    - did 3 FR, 1 Fly, 1 Back twice through, with 5 deep water bobs between swims
    - 26.72, 26.94, 27.31, 28.94, 29.50, 27.12, 26.81, 27.06, 29.88, 29.63

    50 ez before a long 300 w/d
    (1900 yards, 80 min)
    ---------------------

    Our pool is open on Sunday's during the winter, and after being sore from yesterdays d-day I decided I would use the "extra" day today to do the LT set. Wow - what was I thinking?! At least I have a short day at work tomorrow - I see an afternoon nap in the works.

    I usually see Kevin during the lunchtime and master's swims, and today he came in during the w/u and took interest in what I was planning to do. Good thing - every time I finished a 50 he asked what the time was, and he swam FR when I did the first backstroke. Again, so good to have an accountability partner in the water, which is still hovering at 85.

    I noticed on the 3rd free of the LT set that I was not finishing my pull, so I worked to keep up rotation on the following ones. I started to feel the pain after the fly, and it just kept getting worse, just like q said it would. My heart rate did not drop too much, and after the last one I felt as crappy as I did after the 10K this summer. I didn't hurl today, though.

    I did a slow warmdown to stretch out, then came home and collapsed on the floor for about 5 minutes before hoping the chair to blog. We are heading to the sister-in-law's house for a birthday party. I am hoping to crash on the couch and sleep during a football game if there is still one on.

    I am glad that I did this, because it felt good to just push though the pain and crummy feeling. I will be looking to swipe some more stuff from q leading up to spring champs season - I am interested in joining his gridge with James for the 50 free

    Updated February 17th, 2012 at 10:36 PM by rxleakem

    Tags: lt 50's
    Categories
    Swim Workouts , LT sets
  5. Workout 1/7/12: I couldn't breathe, holdin' me down

    by , January 7th, 2012 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    With BAM group at Rec (scy)
    missed warmups, so started in on -->

    400 DPS FR on 6:00
    4 x 100 FR Fast on 1:20
    300 DPS FR on 4:30
    4 x 75 FR Fast on 1:05
    200 DPS on 3:00
    4 x 50 FR Fast on :45
    100 DPS FR on 1:30
    4 x 25 FR Fast on :30

    100 ez

    Then we added the
    [ame="http://forums.usms.org/showpost.php?p=257537&postcount=1"]3 x 300 test set[/ame] from pwb's coaching thread - did these on 4:30
    - 1/7/12: 3:31, :33, :34 (wore speedo endurance square leg)

    Kick set:
    Three times through:
    2 x 50 on :60 (fly, bk, br)
    2 x 25 on :45 (flutter)

    1 Noah's Ark Pull with buoy - finished on 6:15

    300 easy w/d various
    (4250, 80 min)
    --------------

    I had a great practice with the local group today, and we had about ten folks all together out for a swim. Most of our workouts are designed for triathlete's, and it is nice for me to not think about what to swim and usually have more rest than normal when I join them. Today was not the case, as a new guy named Brent joined the workout after moving to the area and looking for a workout group. He is distance guy and really helped to push me through the added torture of pwb's test set.

    We decided to swim the ladder on a base of 1:30 for the long swims and 1:20-5 for the shorter reps. The water is still warm (pushing 85) so I needed to hop out and get a drink before the test set, as I forgot my water bottle at home.

    Brent's consistency on the 300's amazed me, which he attributed to focus on stroke counts. Maybe I should look at that more myself ... Anyways, we came in together on the first one, then he had a body length on the second two on me. I was going to skip the last one, but he pushed to do it (nice to have an accountability partner in the water) so I just pulled it.

    After the kick set, he was game to try an Ark with me to complete the thrashing for the day. A nice warmdown was the ticket to complete the day. I then spent the day with my wife, going to her cousin's birthday party then some shopping for craft supplies. At least I could get a nice nap in the car. As for now, I am looking to hit the

    Updated January 9th, 2012 at 04:15 PM by rxleakem

    Tags: 3 x 300
    Categories
    Swim Workouts
  6. Workout 1/6/12: Todo lo puedo en Cristo

    by , January 7th, 2012 at 12:25 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/50 ez w/u

    Fort's Aerobic Sprint Hybrid Set:
    30 x 50 @ 1:00
    -- burst to 15 meter & cruise the rest
    -- :30 between sets of 10
    1-10 free
    11-20 kick w/board (5 flutter, 5 dolphin)
    21-30 speedplay (5 back spin drill, 5 fast hands breast)

    300 Pull with buoy w/d
    - alt FR and BK by 50's

    (2350, 40 min)
    ------------------

    Last night my wife and I signed to refinance our home, locking in under 4%. Then, I started my day off from work by driving to the corporate office for a task force meeting (it's about 75 minutes from home). Good meeting, even got breakfast there, so that was a bonus. Then I had a late lunch with my wife before pulling taxi duty this afternoon.

    I ordered a Yingfa suit before heading to the pool tonight (my first "racing" suit, after some good recommendations from Tim and James). I did not have a full hour, so I decided that Fort's set from earlier this week would be just right. I don't have fins, so I didn't use them, and the set felt good. I was surprised at how quick I was able to get through the back spin drills, pointing out that I need to work on faster rotation when I swim it.

    After practice I went to Williams College to watch the hockey game with my son. He was able to get a loose puck, so he was happy about that. I will be able to swim with the local workout group tomorrow - I hope to do the first set (with the 300's) from pwb's workout thread so I can get my base and threshold times down.

    I am planning on the following meets for the spring, with the idea to get times in more events:
    -WCWM Mini Meet: 1/22/12: 200IM, 50 FR, 50 BR, 50 FLY
    -Valentine's Meet: 2/18/12: 200 FR, 100 BR, 400 IM, 100 FR
    -Simon's Rock Pace/Makers: 3/03/12: 100 IM, 100 BK, 500 FR, maybe some relays
    -NE SCY Champs: 3/16-18/11: More info to come

    Updated January 7th, 2012 at 01:01 AM by rxleakem

    Categories
    Swim Workouts , Planning
  7. Workout 1/3/12: It's all about to change

    by , January 3rd, 2012 at 10:31 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    12 x 50's on :45
    - Every 4th Backstroke

    50 ez

    Go four times through:
    - 100 Kick
    - 150 Pull with Buoy
    (I did the first time through on 1:45, then 2:00 for the last three)

    50 ez into a 200 w/d
    (2300yds, 45 minutes)
    ------------------

    Pool temp is still up there ~85, so it is tough to get going. I got in after dropping my son off at school and before I go to work shortly.

    I am looking to increase my w/u's this year by tossing in some 50's - I think I will settle on 800-1000 as time goes on.

    I am still able to kick the 100's around 1:30-5, so I will look to increase the yardage there as well. I did the cycles FR/BK/SDK/FR kicking, then pulled FR/BK/FR/BK. I pulled the FR around 1:47, and the back around 1:58 - so after the first time through I just upped the time to 2:00.

    I was going to get another smaller set in, but I was just feeling hot and didn't feel like bothering with more. Now it is time to get a bit more serious and increase my efforts as I look to build in more yardage - pwb has offered some good assistance in this area.
    Categories
    Swim Workouts
  8. Workout 1/2/12: Year of Jubilee

    by , January 2nd, 2012 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    12 x 50's as:
    - Odds: FR/BK/one arm fly x 50 on :50
    - Evens: Kick same order as above on :55

    4 times through 4 x 100
    - Descend time: 1:30, 1:25, 1:20, 1:15
    - so ... Leave on :60, :30, :55, :20
    - q break to next :60
    - Swim FR 1st, 2nd, and 4th times thru
    - Swim BK on the 3rd flight
    - Now, break up the 100's as such:
    - 1st: 25 swim/75 fist drill
    - 2nd: 25 swim/50 fist drill/25 swim
    - 3rd: 25 swim/25 fist drill/50 swim
    - 4th: all swim - hard

    (that sounds way more confusing that it was swimming it - sorry)

    1 x Noah's Ark Pull with buoy on 7:00

    200 ez warmdown
    (3300, 60 min)
    ---------------
    I thought that our pool would be super packed today, but not so much. There was a noodler getting swim lessons in the "fast" lane, so I moved over one and split with 2 other folks. I can only think that the morning swims are even more busy with the first of the year.

    I spent the New Year working, but all was quiet. I stayed up until midnight and had some sparkling grape juice with the family before heading to bed. The first of the month service at the nursing home was moved to 9am, so after that I went to work from 10-2 (I'll get paid for 8 hours though).

    This afternoon I helped the high school team with flipturns. It is really neat to see the big differences in ability (some kids are first timers while others are on the town team) but cool how they all love swimming. They didn't mind the old dude giving advice, and seemed to learn something along the way.

    Tonight I was looking to get some yards in and that 4 x 4 x 100 fit the bill. That was really long to write up, but it went quickly. My fast 4th 100's on each turn were: 1:08, 1:05, 1:13 (bk), 1:07. I pulled the ARK at 6:23 - my shoulders were screaming at me a bit.

    Good news at the pool in that my swimming buddy Greg registered for Masters for the first time this year. He is a great swimmer and had fun at the squad meet a few weeks back. We'll time each other for the One Hour Swim at some point this month. That makes the NEM workout group of BAM 3 registered swimmers.

    Finally started to get some more snow here in my corner of the world. It's spitting right now, we'll have to wait to see if it sticks in the morning.

    Oh, Jim asked me to change my avatar in order to get a shot at the blog TT, but I could only find a Shetland Sheep, not pony. Oh well, it will be useful if I need a scapegoat. Also, check out my post [ame="http://forums.usms.org/showthread.php?p=257553#post257553"]here[/ame] if you have an Android phone and want an app to store your swimming times - it is great!
    Tags: android, shetland
    Categories
    Swim Workouts
  9. Workout 12/29/11: Last for 2011

    by , December 29th, 2011 at 08:41 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 Back
    500 IM
    - 125 of each stroke
    - Swim/Kick/right arm/left arm/Swim

    Main Set:
    - 2 x 200 FR Pull w/ Buoy on 2:40
    - :30 sec q-break
    - 4 x 100 Kick on 1:45 (FR w/ board, BK w/o, SDK, mix)
    - :30 sec q-break
    - 1 x 400 FR Pull with Buoy on 5:00
    - 1 x 400 IM on 6:00

    6 x 50 on :50
    - 25 drill/25 DPS
    - FR/FR/BK/BK/FR/FR

    200 easy w/d

    (3000 yd/50 min)
    ------------

    I have decided this will be my last workout for the year, as I will work through the weekend (yep, retail pharmacy gets to work New Year's Day now) and the pool is closed on the weekend. IF I was super motivated I could get in before work tomorrow, but I'm not. That's ok with me.

    I had 400's on the brain today. I pulled 2:24, 2:23 on the 200's, made all the kicks with 5-10 sr, pulled the 400 on 4:56, and then did my first ever 400 IM. I kept track of my times as I changed strokes: 1:15, 2:40, 4:30, 5:43. Obviously my breaststroke is very slow, so I will start to improve that by checking out the forums here and also asking the AG team in town for some help. (I can swim that in February at the Valentine's meet.)

    I completed my GTD entry and come up with: My Go The Distance 2011 Progress
    235.24 miles swum (=414,026 yards, =378,585 meters). Last year I swam 137 miles, so added almost 100 this year. I will have a goal of 250 miles for 2012. I pray for everyone to have a safe and enjoyable New Year, and look forward to some more fun adventures in the water!

    Tags: 400 im
    Categories
    Swim Workouts
  10. Workout 12/28/11

    by , December 28th, 2011 at 09:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy): Pool temp = 85

    w/u:
    200 FR/200 BK
    3x100 Kick on 2:00 (FR/BK/SDK)

    go two times through:
    - 4 x 100 on 1:20
    - odd = FR, even = IM (1st time)(BK 2nd)
    - 40 second q-break
    - 2 x 200 FR PULL with buoy on 2:40
    - 1 x 200 IM on 3:00
    - 40 second q-break

    100 ez

    8 x 25 on :30
    - odds FR DPS
    - evens IMO FAST

    200 various w/d
    (3200, 55 min)
    ------------

    Happy to be back in the water today. My sinuses are still pretty plugged up, but I am feeling much better and decided to use a workout based on the one from kiefer.com for tonight.

    I was able to keep the kicks in the 1:35 range, so my legs are coming back. On the main set, the warm water started to get to me quickly.
    -The first time through I averaged 1:08's on the frees and 1:18 on the IM's. I pulled 2:26, :25, and did the IM on 2:50.
    - The second time through I went 1:05 and 1:08 on the Frees, held 1:15 on the backs, pulled a 2:23 and 2:26 before a generous 2:55 on in the IM.

    After a quick loosen, I tackled the 25's. I swam all the odd frees at :15. My paired times for the IMO were: Fly (:15,:16), Back (:16,:14), Breast (:21,:22), Free (:14.5, :13.8).

    A nice variety here. I have been poking around and will be trying some of the LT sets that Q is doing (to add to the breaks I've already implemented) starting next month. I have been working some more IM/strokes into the practices to try to improve these events this year, as I take my first crack ever at 2fly and 4IM. I have completed my first "official" year of swimming since high school, and have a notion to try every event at least once (even the 2breast, which will no doubt cause me to ) because I am sooooo slow) during the upcoming year.

    Now to start the search for meets before NE champs in mid-March, and do some more leg work to hold a meet at my home pool sometime in April.
    Tags: kiefer
    Categories
    Swim Workouts
  11. Workout 12/26/11

    by , December 26th, 2011 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    4 x 50 on :45 DPS Free
    6 x 50 on :45
    - Odd free, Even Back

    9 x 50 Kick on :60
    - Free with boad, back w/o, fly on side

    50 EZ

    Repeat four times:
    - 200 Pull with buoy (descend pairs)
    - 50 Fly swim
    -> 1-2 Back, 3-4 Free

    4 x 100 Quarter's Strong FR on 1:20
    -- well, side cramp on the last length on # 2, so I added an ez 50 (only 250 total)

    Long ez 350 w/d
    (3000, 55 minutes)
    ---------

    Still feeling better, slowly, with increased appetite from the infection that has been hampering my efforts. I didn't want to go super hard today, just strong with some increased yardage. I held :33-6 for the first 10 50's, and noticed that as the kick set progressed my times dropped, which was nice.

    On the 200's I pulled 2:40 then 2:31 on the back, and I had hoped to descend the free more but pulled 2:21 and 2:19. Probably took out the first of that pair too fast. The flys held stead at :33. On the Quarter's I went 1:09 on the first, but that cramp took the wind out of my sails for the rest of the night since I did not feel any better after the ez 50.

    We had a great Christmas in our home. Our big family party was excellent - lots of conversation paired with the good food. Plenty of cookies left over, and I was able to not get my wife to send them home with other people - success! On Saturday I lead a Christmas Eve service at the local nursing home in town where I bring a message the first Sunday of every month - lots of good caroling there with the group.


    After that I went to church for our Candlelight service, then made cheese popovers at home for the family after my daughter got out of work. Christmas day was quiet, with older kids and dad sleeping in until 9. Then we just munched on leftovers and watched Christmas movies after we opened gifts.


    For the rest of the week... I will plan to get in workouts on Wed and Thurs (maybe Fri am before work if I'm super motivated), then stay dry until next week. Keep adding to those GTD logs, you poly-wogs!
    Categories
    Swim Workouts
  12. Workout 12/23/11

    by , December 23rd, 2011 at 04:57 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    Go two times through:
    - 500 FR Pull Buoy
    - 100 Kick, 200 IM, 200 Kick

    300 easy w/d

    (2700, 50 min)
    --------------

    I still am not feeling much better than my last time in the water: sinus congestion persists, but (as far as I know) no adverse effects from the Neti-pot. Anyhow, I needed to get into the water today since the pool is closed for the weekend. At least I have started to eat a bit more as the week progressed.

    I continued my swimming theme of longer sets without super high intensity or defined times. I worked to descend the 500's by 100, and I came in mid-6:20. The kicks and IM's were not super fast, and I was able to chat with buddy on the last 200 kick.

    I spent the day getting ready for the annual Leake Christmas party this night for our siblings and nephews/nieces. Lasagna is the main offering, and my son and I worked side by side to prepare the meat and veggie varieties for the evening. Others will bring some sides and deserts, then we will open some gifts to close out the night. It works well for us, as we get to gather together and watch the wee ones open some gifts, then enjoy a quiet Christmas morn at home.

    It is a tradition that we started 15 years ago, when our families were much smaller, and have kept it going. We'll have an extra seat at the table should anyone be in the area.

    Updated December 23rd, 2011 at 05:12 PM by rxleakem

    Categories
    Swim Workouts
  13. Workout 12/19/11

    by , December 19th, 2011 at 09:39 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 on :50
    - #5/10 BK

    5 x 50 Kick on :60
    - FR with board, BK w/o, SDK, FR, BK

    2 x Noah's Ark PULL WITH BUOY on 7:00
    - 1st one all FR
    - 2nd one all BK

    200 w/d and out

    (2550, 45 min)
    -----------

    Feeling crummy all weekend - started to get the head cold going around on Friday and I tried to sleep a lot and eat a little as the endless streams of snot drained from my head. Gross, I know.

    Feeling better today, not so tired but still some sinus pressure. Wanted to get in a good workout without anything super difficult. This was a nice compromise. I wasn't really concerned on times, but came in around :37 on the 50's.

    I did time the Noah's Arks' with my Speedo finger stopwatch/lap counter thingy ...
    - FR was 6:13.00 (fastest 50= 34.87, avg 50= 37.30, 200= 2:28.21)
    - BK was 6:54.00 (fastest 50= 37.10, avg 50= 41.40, 200= 2:44.71)

    A question for your forumites out there: anyone have success with the Neti-Pot sinus cleanser system? My brother tried it and inhaled/swallowed a dose of the saline/mucous that he was supposed to drain out, so he was not very supportive of me trying it.

    Updated December 20th, 2011 at 12:38 AM by rxleakem

    Categories
    Swim Workouts
  14. Workout 12/16/11

    by , December 16th, 2011 at 03:03 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    funkyfish 1000 pyramid base as follows:
    50 Kick on :60 (flutter with board)
    100 IM on 1:30
    200 Back on 3:00
    300 Pull with buoy on 4:00
    then back down the way you got up

    10 x 50 FR on :45
    - 25 drill/25 swim

    300 w/d and out
    (2200 yds, 35 min)
    --------

    Woke up today with a sore throat and feeling a tad crummy. Probably from swimming every day this week, a change from my usual 3-4 days per week schedule. I wanted something longer, and went with one of funky's ideas, adding some stroke-work in.

    I tried to descend on the way down, so my times for the pairs were: 44/46 (missed on the kick), 1:17/1:16 (by the hair on my chin), 2:39/2:33 (nice!), and I pulled the 300 at the u-turn at 3:38. All in all it felt good.

    Looking at the clock, and not wanting to do it a second time (lasy, I know), I decided on some 50's free with drills. I came in just on :40 on all, so not a lot of rest. The idea was to drill the first half, then increase turnover (~85%) on the way back thinking about the drill.

    Back to work tomorrow. I am still planning to watch (part of) the high school swim meet this afternoon. 20 years ago we didn't have a school team, just the town team. Now the kids can swim on both teams since the coach's collaborate. Some of the kids are my daughter's friends, and after hearing that they were told to sprint a 100 Fr from start to finish I need to check out what's going down. *creepy guy with stopwatch taking splits for kids that aren't his*

    Updated December 27th, 2011 at 12:15 AM by rxleakem

    Categories
    Swim Workouts
  15. Workout 12/15/11

    by , December 15th, 2011 at 08:37 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    ** I used the [ame="http://forums.usms.org/showpost.php?p=256365&postcount=1"]Wed, 12/14, workout from Mojo Flyer[/ame] in the workout section of forum. I modified the times a tad, but it was a great mix of shorter distance stuff with some long pulls that sounded good to me. **

    w/u:
    200 FR/200 BK
    12 x 50 on 1:00 25 Kick/25 Swim

    Go Four times around:
    1 x 75 on 1:15 Free
    3 x 25 on :30 Stroke Fast (IMO)
    1 x 75 on 1:30 Stroke Choice Fast (Fly/BK/BK/Fly)

    1 x 100 on 2:00 Easy Free
    4 x 225 on 3:00 Pull Free (3rd one BK) with buoy
    2 x 50 on 1:00 25 Back 25 Swim

    250 w/d
    (3250 yd, 55 min)
    -------

    It has been nice getting into the water every day this week so far. I am still a tad sore from my drylands yesterday at lunch, and was looking for some shorter yardage sets with stroke to change things up. Kris' post from this week hit the spot.

    On the first set (which called for six rounds), I used the 75 free as DPS, and later to stretch out from the fast previous set. Held 50's on these. I then swam IMO on the 25's, and worked the stroke 75's - I have been trying to sneak more fly and back into my workouts since the Turducken feast last month.

    I shortened the time on the pull set, and hit around 2:40 on the FR and 2:53 on the Back - I did take a 15 second q-break before the last pull. I thought about finishing the strokes long and strong. I could only get in 2 x 50 at the end before warming down. (I have been doing 100 of the w/d as 25 skull on back, feet first, 25 underwater SDK, usually to flag; repeat)

    I think that I will do some technique/drill work tomorrow with some longer swims (might try one of funkyfish's grand pyramids) before watching the high school meet, then I am back to work for the weekend. It's been nice to have the weekdays off. I have juice for 3 more rounds of grape jelly that I have been procrastinating about finishing, probably do that tonight before I pick my daughter up from work.
    Categories
    Swim Workouts
  16. Workout 12/14/11

    by , December 14th, 2011 at 10:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK/ 200 IM drill

    Go four times through:
    - 3 x 100 FR Pull with buoy (odd set 1:30, even set 1:20)
    - 1 x 100 BK Pull with buoy (same interval as above)
    - 2 x 50 Kick on :60
    - hit the repeater

    200 IM drill

    300 warmdown
    (3100, 55 minutes)
    ---------------

    I am feeling sore from last night's squad meet, especially around my ribs. I checked in at the food pantry to drop of the donations on my way to swim at lunchtime, and I was told that they had a truck about to arrive, soo .... skipped a lunch time swim and spent 1.5 hours moving food from the truck to the shelves. A nice, unexpected appointment to have happen today.

    I went over to the pool tonight and focused on pulling: high underwater elbows on the longer time intervals, and a faster turnover on the shorter ones. I was able to keep the free pulls at/under 1:10 on all (avg'd 1:08), and the four backstrokes at 1:15. Ideally I would try to drop the interval on the kicking, but my legs were shot from the pantry work.

    Now, time for
    Categories
    Swim Workouts
  17. Squad Meet: 12/13/11

    by , December 13th, 2011 at 11:05 PM (Maple Syrup with a Side of Chlorine)
    Here is the lineup from the Squad Meet I organized with our workout group tonight (I got the idea from a discussion thread in the forum):
    What: First Ever Bennington Masters Squad Meet
    Date: Tuesday, December 13, 2011
    Time: Warmups start at 7:30 pm, Event starts at 7:50 pm

    The only way to improve swimming is to swim! Getting times on your events is a good way to keep track of your progress. So…come join our water-loving group for this fun, low-key swimming opportunity open to any adult swimmers. All events will be mixed heats of men and women. Block starting is optional. We will all be cheerleaders unless we are being cheered for. Non-swimming friends can come watch and be timers. Entry fee is a single can of canned food for donation to the food shelf.

    1. Mixed 25 Free
    2. Mixed 50 Backstroke
    3. Mixed 25 Butterfly & Breaststroke
    4. Mixed 200 Free Relay
    5. Mixed 100 IM
    6. Mixed 100 Free
    7. Mixed 25 Backstroke
    8. Mixed 50 Free
    9. Mixed 100 Free Relay

    The Squad Meet is sponsored by the Bennington Area Masters Swim Club. The Masters Swim Club is free (with Rec Center membership) and open to any adult lap swimmer. Regular practice times are Saturday from 10:15 to 11:45 am and Tuesday from 7:30 to 8:30 pm and usually include two skill level workouts. Stroke clinics will be held on Saturday mornings during the winter months.


    We had the core group of five in the group come out, with some other lap swimmers and age group swim parents for a total of 12. I was really happy about the turn out, even though I was hoping for fifteen.

    Entry fee was a donation to the local food shelf, and we have a total of 45 pounds of food and $5! Very happy about that - great to be able to help out the community!

    I got in a short warmup (200 yds) and then mc'd the night, timed, and swam. 50 back (28.38), 100 IM (1:07.68), 100 Free (58.57), and the two relays. It was great to see other folks come out, even Rich, who is new to swimming and rocked a 100 free! There were some previous age group and college swimmers, and we all had a lot of fun.

    So I'll add another 575yds to my flog (swam down to get the lane lines out) and plan to do this again in February (with few events, because we ran just a tad over).

    Tags: squad meet
    Categories
    Swim Workouts
  18. Workout 12/13/11

    by , December 13th, 2011 at 03:11 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 Back

    Repeat three times:
    - 300 FR Pull with buoy on 4:00
    - 200 IM on 3:00
    - 100 kick on 2:00
    - 50 DPS stroke on 1:00
    - 2 x 25 stroke on :30

    200 loosen and out
    (2700, 45 min)
    ------

    Not too much excitement here today with the swim. Went 3:35/:38/:31 with the pulls (really worked that last one), held the IM's around 2:45, got at least 15 sr with kicks, did IMO on the 50's, and did non-free with the 25's.

    Tonight is our squad meet that I organized. I'll blog about that a little later (if anyone is in southern Vermont around 7:30 tonight, hit me up). Before that I will sneak off to see some of my daughter's choir performance.

    I had some extra vacation days that need to be used up before the end of the year, so I only have to work the weekend. Been transferring old VHS tapes to dvd as I try not to get into too much trouble around the house. Will start to organized the bills/mail/etc and maybe put a small section of gutter above the front porch (it's in the low 30's today so not horribly cold). I have to clean the pellet stove too ...
    Categories
    Swim Workouts
  19. Workout 12/12/11

    by , December 12th, 2011 at 11:18 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK/100 Fly drill/100 BR drill

    4 x 100 on 1:40
    - DPS - FR/FR/BK/FR

    4 x 100 kick on 1:50
    - Flutter with board, back, fly, flutter with board

    5 x 200 FR Pull with buoy on 2:45

    50 ez
    8 x 50 on :50 IMO
    50 ez

    200 various warm down (had two lengths underwater sdk on back in there)

    (3100 yards, 55 minutes)
    -------

    My arms felt tight tonight post meet from Saturday. Yesterday I had to work and didn't get in the water - bet I would feel a little better today if I had. I was not quite sure on what to do today at practice, and I was not in the mood for super long/repeater sets, so I picked a little of everything to get back to the grindstone (that taper sure was nice, though).

    I am still putting a lot of effort into improving my kick, and held the 100's around 1:35. Will start to increase the yardage on kick sets so I can stay strong for the 200's. I felt good on the pull set as I tried to work on DPS and tight streamlines. I went 2:23/25/26/28/24. Into the 50's I went, not really super fast but more to work on strokes - hit around :35 on all but the dreaded BR (just made :50).

    I had a really great time this weekend at BU. I am very excited about my swims and can build into the NE champs in March with ideas from the races that I need to improve on. It is nice to know that we have some really competitive action happening here in NE, and it was great for me to meet up with more folks from the forums and others that I have met along the way.

    As I mentioned in my last post, everyone seems happy to share wisdom and pointers to satisfy my inquiring mind, especially since this is my first official year back in the pool after 15 years off. A lot has changed, and I can't remember most of what I learned when I coached our town team for a few years after high school, so I like to think of everyone that is so passionate about the sport of swimming as my coaches. Muchas gracias!
    Categories
    Swim Workouts
  20. Workout 12/09/11: Pre Meet

    by , December 9th, 2011 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u
    200 FR/200 BK/200 IM Drill

    4 x 50 Pull with buoy on 15 SR
    - 25 DPS, 25 high rate arm strokes
    - alt free and back

    2 x (on 3:00)
    - 50 sprint from push
    - 100 ez

    100 skull/5th stroke by 25
    100 Drills

    200 keep it loose and out

    (1400, 25 min)
    -----------------

    I felt really good in the water today. My goal was to get in, stretch out, and get ready for the meet tomorrow at BU. We had 2" of wet and heavy snow fall into Thursday morning, so I was careful while shoveling.

    My times for the fast 50's were 25.9 on the free and 29.1 on the back. Both felt good, and I aimed for a tad higher stroke rate than I usually swim, so I am very happy with these times.

    As for the meet, I am signed up for the 400 FR, 100 IM, 50 Free, 200 Back. All on Saturday since I need to work on Sunday for my boss. Remember that my goal for this year is to get times, as it is my first time back in the water competing in 15 years.

    The former two events are first thing in the morning. I am a little worried I may not make sign-ins for the the 400 FR at 9:15am. I'll leave the house around 6am and if I miss the 400, I won't be devastated. I'd like to go mid 4:50's. The IM is also another filler, as I wanted to feel like I was getting my money's worth with the entry fee, so I will try to better my converted time of 1;14.

    I will have a few hours to rest (maybe take a short nap), then the 50 FR and 200 BK. Looking that the event rankings for this year, I think I have a shot to knock James out of the TT and I'd like to go under 2:25. (I went 1:07 in the 1bk in Portland, so I have a shot if I split the race well - I'm going to really work the underwaters the first 100, then try to hold on for the last 100. I know that my lungs will be shot, but I'm going to give it my all)

    Early night for me, likely my daughter (who is looking at BU for school in the fall and has friends there this year) and maybe my son will join me for the trip. My wife is gearing up for the Harvard meet in the spring - haha. I am really excited meet some more of the folks on the forum tomorrow. Safe travels to all this weekend (seems like a lot of meets happening all around the country).
    Categories
    Swim Workouts