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Swim Workouts

  1. Workout 03/21/13:

    by , March 21st, 2013 at 09:45 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    1 x 1000 pull with buoy
    - 200: Fr/Bk/Fr/Bk/Fr

    1 x 1000
    - 100 kick/100 stroke

    Four times through:
    4 x 25 FAST on :30 followed by EZ 50
    - Rd 1, 3 = FR
    - Rd 2, 4 = IM

    200 Dolphin Dives in Deep pull with buoy (sounded good at the time)
    100 loosen and out
    (Solo/Rec/3500 yds/65 min)

    I had planned on swimming this morning, but I was wiped out from yesterday's double. Ran some errands and vegged out around the house before swimming prior to supper tonight. The lanes were busy tonight, so I scrapped my original workout and went to some longer continuous swims. I haven't really done many lately, and I actually like doing them. Building speed and intensity within the swim is ok by me, and less clock work is good when I am not feeling very energetic. Played with some speed on the 25's, thinking about strokes per lap and checking times; I am trying not to spin my wheels so to speak but find a balance between fast stroke rate and proper body roll.

    I'll be dry for the rest of the weekend. I am a little bummed that I have to work and will miss the New England SCY Champs at Harvard, for the first time in two years since I started swimming masters. I'll be checking results from my phone at least.
    On the other hand, Emma is coming home Saturday evening since her winter term is over at Drexel. It'll be fun having her around for a week.
    Swim Workouts
  2. Workout 03/20/13:evening

    by , March 20th, 2013 at 09:48 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill
    2 x Noah's Ark with agility paddles
    - Free, then Back

    8 x 100 on 1:40
    - Rotate IM for 75
    (Fly-Fly-Bk, Fly-Bk-Bk, Bk-Bk-Br, Bk-Br-Br, Br-Br-Fr, Br-Fr-Fr, Fr-Fr-Fly, Fr-Fly-Fly)
    - Last 25 = Rotissory Kick drill
    1 x 50 EZ

    10 x 50 FR with snorkel
    - 1-5 on :40 with agility paddles
    - 6-10 on :45
    1 x 50 EZ

    8 x 25 on :40
    - Fast stroke IMO down
    - Underwater SDK on the way back

    200 Loosen and out
    (Solo/Rec/3400 yds/70 min)

    Had a busy afternoon but excited to get into the pool again tonight. Was able to split the whole time which is a bonus. Also, seeing the sun when I started at 6:20 and then still seeing an amber sliver on the horizon on the walk home closer to 8:00 gets a
    Swim Workouts
  3. Workout 03/20/13: morning

    by , March 20th, 2013 at 10:53 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    3 x (100 Kick + 200 Swim with agility paddles)
    1 x 100 Kick (to even out the set)

    6 x 50 on :45 (2 Fr, 2 Bk, 2 FR)
    (Odd = EZ, Even = Fast)

    150 loosen and out
    (Solo/Rec/2000 yds/40 min)

    The latest "mega snow storm" to rumble through the area was indeed mostly a dud (yet again), here in SW Vermont anyways. My town is nestled between two mountain ranges, the Taconics to the west and the Green Mountains to the east. While they do not reach dramatic elevations, they serve to buffer us from most of the storms that come through. In town we had maybe four inches of snow, but just 10 miles east they took on over a foot.

    Planning to double tonight, then swim at least once tomorrow. Off to get some info to the local paper about our upcoming Masters meet next month, as well as email some of the nearby coaches to try to promote it. I suppose that I will probably do some grocery shopping as well and make a batch of yogurt later.
    Swim Workouts
  4. Workout 03/18/13:

    by , March 18th, 2013 at 11:03 PM (Maple Syrup with a Side of Chlorine)
    Back to the pool this morning. Basketball was almost brutal last night, even though I somehow got put on the better team and experienced some wins. Just eight guys, so it was two hours of straight games with a couple minutes of rest between them. My legs were like rocks after all that driving at the end of the week, but I had fun.

    Today before work:
    200 Fr/200 BK/200 IM drill

    Kick Swim
    25 - 50
    50 - 75
    75 - 100
    100 - 125
    125 - 150

    5 x 50 FR Quarters Strong on :10 SR
    250 Loosen and out (including Dolphin Dives in Deep)
    (Solo/Rec/2000 yds/40 min)

    Loosened out today after the weekend, and was able to talk to one of the age group coaches about the Golds championships at RPI this weekend. Had a really busy day at work (yet again, everyone is freaking out about the potential snow storm coming our way), so I predict a slower day tomorrow. I am off Wednesday and Thursday this week, would like to double one of those days, then work the weekend (which means I will be dry).
    Swim Workouts
  5. Workout 03/15/13:

    by , March 16th, 2013 at 12:18 AM (Maple Syrup with a Side of Chlorine)
    Made the five hour trip to Rochester yesterday without incident and visited Roberts Wesleyan, running into a friend's son on campus. We ran a bit behind schedule so my thoughts of swimming at their pool didn't happen. We then drove made our way 90 minutes to the southwest and arrived at Houghton just before dinner. Fun thing last night was the use of the rock climbing wall here, my first time partaking in this activity. I was able to ascend the flat wall totally, and made it about 2/3 up the angled one. Really good workout for the arms and core!

    Today I had some time to relax as the kids went to classes and in the afternoon played hoops for half an hour. Then my dip in the pool at the
    George R. Wells Natatorium: Located in the Nielsen Physical Education Center, this six-lane 25-meter pool features three diving boards (one a three-meter board).
    Three lanes roped off for laps, the other three for splashing about, in clear water that was a refreshingly cool 81, but no backstroke flags. I did:

    200 Fr/200 Bk/200 IM drill
    1 Noah's Ark with agility paddles
    100 loosen

    8,7,6,5,4,3,2,1 laps, with 30 seconds Vertical Kick between each

    100 loosen
    Major calf cramp, which happens rarely and I attribute to not hydrating enough
    300 more splashing around then out
    (Solo/Houghton/2500 yds plus VK/50 min)

    Felt good besides the cramp. I guess dealing with that is good training for open water.
    Picked up that main set from the Muntones OW book and wrote something similar for the masters group back home, do figured I would do it myself.

    Tomorrow after breakfast we head about two hours to Niagara Falls, then head a tad over six hours home. Considering I have been sleeping on the floor with no pillow these two nights away, I am very much looking forward to getting home Saturday night and crashing into my own bed.
  6. Workout 03/12/13:

    by , March 12th, 2013 at 10:37 PM (Maple Syrup with a Side of Chlorine)
    I had the day off today and was planning to double, but woke up feeling a tad off and before leaving the house I had that strange wave of nausea hit me. Thankfully, my wife was able to drive him to school and I went back to bed - slept for 3 hours. Just took it easy and farted around the house. From 4-6 I volunteered my time to sit in on a healthcare career summit put on locally by the department of labor. I try to attend events like these to help give folks an idea on how I ended up counting pills for a living, and how they can do the same. It was an interesting format and I was able to munch on some cookies and brownies, too.

    Jumped in tonight with the Masters crew:
    200 FR/200 BK/200 IM drill/100 kick

    350 FR on 4:30
    200 IM om 3:30
    2 x 50 Burst and Cruise on 1:00
    4 x 25 FAST on 1:00
    Then back up the ladder

    Finished with 50's from the blocks, relay style with GregJS. We each 4 before a 200 loosen and out.
    (Masters/Rec/2500 yds/60 min)

    Felt ok during the swim tonight, but still tired. I plan to head to bed shortly and skip swimming tomorrow morning before work. On Thursday I am traveling as a chaperone/driver with my son's school to visit Roberts Wesleayn and Houghton Colleges in western NY, with a side trip to Niagara Falls on Saturday before heading home. Preston is not interested in attending either college, but the experience of visiting them should help him to feel out what is the best path for choosing a college down the line. gregdanner helped me out with some swimming options in the area, but that all depends on our timeline, which looks more like time at Houghton (30 miles to nearest Masters team). May try to get a quick dip on campus at either school, but that is yet to be determined. Time for some good road-trip music!
    Swim Workouts
  7. Workout 03/11/13:

    by , March 11th, 2013 at 02:23 PM (Maple Syrup with a Side of Chlorine)
    Good night of basketball last night, nine guys total so we played 4x4 (my team had 5, so one sub every 5 points) for a little over 90 minutes.

    Got in before work today to do:

    200 FR/200 BK/200 IM drill

    2 x 100 Kick/200 with agility paddles

    4 x 100
    - odds = FR on 1:20
    - evens = BK on 1:30

    100 loosen and out
    (Solo/Rec/1700 yds/30 min)

    Missed the Tri-Train, that was chugging down the fast lane, so I ducked in between their stops to get this recovery workout in. I wanted to go longer on the 100 set, but was tuckered out by number four so called it quits.
    Swim Workouts
  8. Workout 03/08/13:

    by , March 8th, 2013 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    Go 3 times through
    100 kick
    200 with agility paddles

    100 kick
    6 x 75 on 1:05
    - odds = FR
    - evens = 50 FR/25 stroke

    150 loosen and out
    (Solo/Rec/2200 yds/40 min)

    As planned, I woke up before work in order to get a swim in this morning. I give lots of credit to those of you in the swimming world that daily do early morning practices

    The Tri train was a bit unorganized, so I headed over a lane and split it with my dentist to do the swim above. I usually try to eat half a granola bar but didn't today, and I was not feeling very energetic. I started to read Muntones' Open Water book so I can pretend to know I am doing this summer in the waterways of New England. Have a great weekend, everyone!
    Swim Workouts
  9. Workout 03/06/13: noon

    by , March 6th, 2013 at 05:19 PM (Maple Syrup with a Side of Chlorine)
    150 FR/150 BK/200 IM drill w/u

    10 x 100
    - odds = kick on 1:45 (pushed these a bit)
    - evens = FR on 1:30

    4 x 150 on 2:00
    - 50 FR/50 Stoke IMO/50 FR
    - went on 2:10 for the third one

    1 x 50 EZ
    10 x 100 on 1:30
    - 1,4,7 = BK
    - 2,5,8 = IM
    - 3,6,9 = FR
    - 10 = Fast FR (went 1:04)
    1 x 50 EZ

    Two times through:
    5 x 50 on :50, followed by 50 EZ
    - 1-4 = Quarter's Strong
    - 5 = FAST
    (Did FR first round, BK on second)

    200 loosen and out
    (Solo/Rec/4000 yds/75 min)

    Had the lane to myself until the second set of 10 x 100, which was nice. The water was a bit hot, so I opted not to do the Thorpe set, although thinking back now I should have given the Sweedish 2:01 set a try that JBS likes to do. Felt good in the water, although I didn't have a lot of speed. Came home and took a nap! That put me over 6000yds for the day, and 50 miles for the year.

    Tonight I am meeting my brother and niece for dinner with Lena and Preston, then I have a continuing education webinar at 9. I picked up tomorrow at work so that I can have next Thursday off to go on college visits with my son's school in the Rochester area, so I will have to swim Friday morning since I will work through Monday.
    Swim Workouts
  10. Workout 03/06/13: morning

    by , March 6th, 2013 at 10:47 AM (Maple Syrup with a Side of Chlorine)
    Busy few days at work. Plan to double today ...

    200 FR/200 BK/200 IM drill

    Kick - Swim
    25 - 50
    50 - 75
    75 - 100
    100 - 125

    Build a 200 IM set:
    First 4 were on 2:50, took a minute and
    went 200 IM fast on 5th = 2:33 (not bad)

    100 EZ and out
    (Solo/Rec/2300 yds/45 min)

    The latest round of emails to the New England Masters left out the meet that we'll be holding at our local pool in April. The same thing happened last year, even though I was able to get all the info into the correct persons. Oh well, I'll post something to the facebook page, and hope that we get mentioned in the April email to grab some people. I've been sending some fliers with the age group coaches as they head to champs, and will be reaching out to the masters coaches in the region to drum up interest.
    Swim Workouts
  11. Worktout 03/04/13:

    by , March 4th, 2013 at 11:21 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    Kick - Swim
    25 - 50
    50 - 75
    75 - 100
    100 -125

    1 x 50 EZ
    4 x 75 on 1:05 (stroke fast on middle 25)
    4 x 50 on 1:00 (25 fast stroke, 25 ez)
    150 loosen and out (Dolphin Dives in Deep - backstroke)
    (Solo/Rec/1900 yds/40 min)

    Long, busy weekend is over. I had to give up pool time yesterday, which I didn't want to do but chose to in order to keep general peace in the family. After leading the service at a local nursing home in the afternoon, I did make it to basketball. My new shoes are holding up well and leaving me less fatigued at the end of the day. I also updated the script in my RecSpecs over the past week to become the complete, inept swimmer trying to play ball.

    Short swim today before work. Working to catch up on sleep, and then more consistency with workouts. It has been fun reading the meet reports from the weekend - great job, everyone!
    Swim Workouts
  12. Worktout 03/02/13:

    by , March 2nd, 2013 at 04:36 PM (Maple Syrup with a Side of Chlorine)
    Day two of "way too busy weekend." Preston and I went to a friend's church for a men's breakfast this morning. I made crepes that added to the pancakes, eggs, and other goodies, and we heard a strong message from the Courageous movie folks via dvd that challenged us to not neglect our responsibilities to our family, always a timely reminder. Had a small turnout at masters practice this morning, but the water was warm (85) so I took it easy on 'em

    I managed to get in today as well:
    200 Fr/200 Bk/200 IM drill
    10 x 100 with snorkel:
    - odds = kick with board on 1:50
    - evens = Fr swim with agility paddles on 1:30

    1 x 50 EZ
    1 x Noah's Ark with pull buoy
    1 x 50 EZ

    5 x 50 FR on base (:40) with snorkel
    - last one, fast one = :26
    1 x 50 Bk float
    5 x 50 Bk on base(:45)
    - last one, fast one = :31
    1 x 50 Bk float

    200 loosen - dolphin dives in deep with snorkel
    (Solo/Rec/3000 yds/55 min)

    Busy at the Rec on the weekends. There were 6 in the fast lane when I got there, but it thinned out after I finished the first snorkel set. After the Ark I was going to do the "build a 200 IM" set that I love so much, but realized I would not be able to finish it, so went with the pace 50's and felt strong.

    Now I only have three more obligations today, then tomorrow four things on the to-do list, one of them swimming.
    Swim Workouts
  13. Workout 03/01/13

    by , March 1st, 2013 at 11:43 AM (Maple Syrup with a Side of Chlorine)
    Short workout today:

    200 Fr/200 Bk/200 IM drill

    1000 swim, alternating 100 kick with 100 swim

    150 loosen and out
    (Solo/Rec/1750 yds/30 min)

    Busy two days at work, too tired to get up for early swim today. Hopped in to loosen out after dropping my son off at school. This weekend is like a summertime weekend, with lots of things planned. Will coach tomorrow and plan to get in myself Saturday and Sunday as well.
    Swim Workouts
  14. Workout 02/26/13: evening

    by , February 26th, 2013 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Great swim tonight, inspired by the main set from RickMile's blog earlier today:

    w/u: 200 FR/200 Bk/4 x 50 kick on :55, 100 EZ

    Go FOUR times through:
    1 x 100 on 1:45
    2 x 75 on 1:15
    4 x 50 on 1:00
    Mini-Masters break 30 seconds)

    *GregJS will kill me if he sees that I altered those intervals a bit, so don't tell him
    *I did:
    - Fly, Back, Breast IM on 100's 1:09.8 on IM)
    - Indiana IM's on 75's (sprint 2nd 50)
    - Reverse IMO on the 50's

    Finished with dive lessons from the blocks
    (Masters/Rec/2500 yds/60 min)

    Doing that main set IM was a real kick in the pants! Greg and I did the longer workout, and Marie and Sandy did a shorter version Everyone did well with the starts, too. I can always relate to the fear that many masters swimmers have when it comes to plunging off the block platforms, so I try to present a slow progression from the side of the pool to the blocks. I also don't use the kickboard or yellow lifeguard poles as "encouragement" like coaches used to back in the day

    I will stay dry for the next 2 days work and get ready for some good for this weekend. And perhaps some more snow!

    Updated February 26th, 2013 at 10:49 PM by rxleakem

    Swim Workouts
  15. Workout 02/16/13: morning

    by , February 26th, 2013 at 12:17 PM (Maple Syrup with a Side of Chlorine)
    Had a good weekend at work and was able to play basketball on Sunday night with my son and the guys - played for two hours, 3 teams of four, and we actually won more games than we lost (which rarely happens due to my being on the team). I wore my new basketball sneakers that Ibought on clearance for $44 ot Olympia sports - they are not very fancy but I finally have some ankle support.

    No swimming yesterday, although I attemped to get up before work. Just didn't happen after basketball. I had a dentist appt last evening so did not swim before Mens Group/Bible study, although we did support the local USAS team through a "give-back" fundraiser at Pizza Hut - easy dinner and the team earned 20% on all purchases from folks bringing in a coupon.

    So this morning:
    200 Fr/200 Bk/200 IM drill

    25 - 50
    50 - 75
    75- 100
    (straight through)

    Go two times through:
    - 4 x 50 Quarter's Strong
    - 1 x 50 EZ
    (Rd 1 = FR on :40, Rd 2 = IM on :45)

    (Solo/Rec/2150 yds/40 min)

    More or less a loosens out swim today. My legs were not too tired from basketball, but I tend to feel a little zonked for a few days. Looking forward to swimming again tonight with the Masters group.
    Swim Workouts
  16. Workouts 02/21/13: am and pm

    by , February 21st, 2013 at 09:51 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    little ladder fun (straight through):
    25 -- 50
    50 -- 75
    75 -- 100
    100 -- 125

    Fun with Vertical Kicking:
    4 x VK into 50 FR FAST
    - :20, :30, :40, :50
    - held 31's for the 50's

    200 Loosen and out
    (Solo/Rec/1600 yds (+150 VK)/35 min)

    Short swim this morning. My wife took a fall shortly after I got home on the ice outside the back porch and sprained her wrist and is now sporting some lovely bruises as well. I'm spoiling her pretty good for the rest of the day

    Before lunch my son took his learners permit test and passed! He even drove to the dump for his first recycling run, and did ok. He is tall (like 6'5" - 4 inches taller than me), so thanks to my sister we are on the hunt for a '78 two door civic that we can "modify" for him like Hightower in Police Academy!

    (True story - my mom tutored Bubba Smith at MSU in math)

    Before supper I had some more time and did:

    - 200 FR/200 BK/200 IM drill

    5 x 50 on :40 FR with snorkel
    5 x 100 on 2:00 kick with board and snorkel
    4 x 50 on :45 IMO
    4 x 100 on 1:30 FR with agility paddles (desc 1:08 -> 1:02)
    3 x 50 on :50 FR pull with buoy
    3 x 100 on 1:40 IM
    2 x 50 on 2:00 FAST (:27, 28)
    2 x 100 on 2:00 back flutter kick
    1 x 50 on 2:00 FAST(:26)
    1 x 100 EZ, convincing the lifeguard to not kick us out since no family swimmers there)

    150 loosen and out
    (Solo/Rec/3000 yds/60 min)

    Found that alternating 50/100 set in a drawer, and noted that I did them on a 2:00/100 base. Amazing to look back a few years and see improvement and a drop in base. Picked the same idea, but mixed up the intervals and swimming.

    Off to make some strawberry shortcake for the family then early to bed. I'll be dry through the end of the weekend due to work, but I was able to get some basketball sneaks this afternoon (for $45) so I am ready for hoops on Sunday!
    Swim Workouts
  17. Workout 02/21/13:

    by , February 20th, 2013 at 09:16 PM (Maple Syrup with a Side of Chlorine)
    Had a great night of basketball on Sunday, stayed for a tad over 2.5 hours and was really sore on Monday. Pool was closed due to the holiday, so I did not get in until today.

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

    Go two times through with snorkel:
    - 200 FR with agility paddles
    - 100 kick with board
    - 300 FR pull with buoy
    - 30 sec rest

    8 x 75 on 1:15
    - 25 of

    (tweeted from swim outlet)
    - 25 stroke strong IMO (ends up being 200 IM)
    - 25 DPS FR

    Broken 1000 (done on 1:30/100 base):
    - 3 x 100 (1:06,08, 09)
    - 4 x 150 (1:49, 50, 52, 51)
    - 2 x 50 (:32, 31)

    200 Dolphin Dives in the Deep with snorkel
    (Solo/Rec/3600 yds/60 min)

    Despite some sore legs, I felt really good in the water. Didn't have a real plan in the beginning, but wanted to try that drill so added that into some 75's. I wrote for the team to do either a broken 1650 (or 1000) on Tuesday night, so in order to not offend GregJS I attempted the 1650 but ran out of time (sorry, dude).

    In sad news, it looks like the top secret Western Mass meet will be nixed due to lack of participation. Bummer. It was designed as a meet for newbies, really laid back, but only eight people ended up sending in registration forms. Maybe next year?

    Updated March 9th, 2013 at 12:00 AM by rxleakem

    Swim Workouts
  18. Workout 02/16/13:

    by , February 16th, 2013 at 08:46 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill w/u

    "Build a 200 IM:" 5 x 200 on 2:50
    - 1-4: 50 stroke fast IMO into 150 DPS Fr
    - 50 EZ
    - #5: Fast 200 IM (went 2:30)

    150 loosen and out
    (Solo/Rec/1800 yds/30 min)

    I coached the team this morning and was able to get back this evening for a quick swim. That fast IM is a good time first me, which is encouraging. Watching some British comedies tonight with food from the chippy in our town.
    Swim Workouts
  19. Workout 02/15/13:

    by , February 15th, 2013 at 11:21 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 BK/200 IM drill

    10 x 100 with snorkel, done as:
    - odds = flutter kick with board on 1:50
    - evens= fr on 1:20 (descended 1:14 -> 1:06)

    1 x 50 EZ
    1 x Noah's Ark with pull buoy and agility paddles

    6 x 75 on 1:15
    - 50 DPS fr into 25 Fast stroke IMO

    5 x 50 Bk on :50
    - 1-4 = Quarter's Strong
    - 5 = Fast! (went 32 low)

    200 with snorkel, dolphin dives in deep, as loosen and out
    (Solo/Rec/3050 yds/60 min)

    After a dentist appointment in the morning I was able to get in a good swim at lunch time. As is often the case, Friday can be an extreme as far as adult swim goes - today there was only two others in the lane the whole time I was there = bonus. After the swim, I helped out at my son's school with their school spirit carnival (before February break), then watched his final basketball game of the season. His team won in a nail-biter! Tonight Lena and I went to a dinner at a nearby church to benefit their youth group's trip to summer camp - good food, some dancing, and a photo booth!
    Swim Workouts
  20. Workout 02/12/13:

    by , February 12th, 2013 at 10:57 PM (Maple Syrup with a Side of Chlorine)
    Hopped in with GregJS tonight at masters:

    w/u: 200 Fr/200 Bk/200 IM drill/100 kick

    Fort hybrid set:
    1 x50 @ 100 pace @ 1:00
    3 x25 @ 95% @ :30
    200 EZ
    1 x50 @ 100 pace
    2 x25 @ 95%
    200 EZ
    1 x50 @ 100 pace
    1 x25 AFAP
    200 EZ

    Masters minute, then:
    4 x 50 Quarters Strong on :60 (did 5 on :45)
    100 kick
    4 x 50 Quarters Strong on :60 (did 5 on :45, snorkel)
    100 loosen and out
    (Masters/Rec/2400 yds/55 min)

    Good workout tonight. I spent the day working on taxes, which are now complete! With the meet in a couple of weeks, I'm transitioning to more intensity and Leslie's main set fit the bill; we both were hitting our 100 pace on the 50's. Instead of subjecting ourselves to another round, I offered up the old Quarters strong.

    In other news, our recognized meet has been approved for the end of April. If you are in the area, stop by and have some fun!
    Swim Workouts