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Swim Workouts

  1. Workout 05/07/13: evening

    by , May 8th, 2013 at 12:03 AM (Maple Syrup with a Side of Chlorine)
    300 Swim/100 Kick/100 Pull

    Did the "W" set that David posted recently.
    - did this on my Base (:40/50 yds)
    - added 20 SR after the last 200 since I came in right at 2:40
    - 1700 of aerobic fun in this set - I liked it.

    100 social kick
    5 x "2-turn" 50's choice on 1:00
    100 social kick
    100 loosen and out
    (Masters/Rec/2775 yds/60 min)

    I received the results from our Monumental Meet last month - updated my blog with them. Emailed them out to the participants and also to the TT folks for addition to the USMS database. Will post a copy of the pdf the LMSC NE forum post as well.

    It is always a great joy to get in with the team, to visit and also get some serious lane space. GregJS, Carol, and Tim were there tonight - four of us in the whole 6 lane pool.

    I will plan to be dry through Friday. I wanted to take a moment and wish all of you bloggers/forumites a hardy "Swim Fast" at Indy this weekend - I'll be trying to catch as much as I can from the live stream.
    Swim Workouts
  2. Workout 05/07/13: noon

    by , May 7th, 2013 at 02:25 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    K --- Pull with Buoy
    050 - 100
    100 - 200
    150 - 300
    200 - 400

    5 x 100 fr on 1:20 with agility paddles and snorkel

    200 loosen and out
    (Solo/Rec/3000 yds/50 min)

    Great day trip to Philly last week to see our daughter. Been dry since then, and ok with it. Nursing home ministry and church on Sunday, and another excellent study last night with the men's group. Today I volunteered at teacher appreciation day at my son's school - thanks to all you teachers out there. Motorcycle should be ready today from the shop, complete with brake service and new tires front and back. This swim puts me over 100 miles for the year.
    Swim Workouts
  3. Workout 05/01/13: evening

    by , May 1st, 2013 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Hey, I was able to get into the water a second time today!

    200 FR/200 BK/200 IM drill
    10 x 100 FR (on 1:20 - 1:40 sendoff)
    100 float
    300 loosen and out
    (Solo/Rec/2000 yds/40 min)

    I was able to accomplish a lot today, including charging the lawn mower battery with the trickle charge for my motorcycle and also helping my wife with some projects, and my son mentioned that there was a lap swim tonight before Bible Study. I forgot that the Rec has added 2 lanes for laps during the family swims, so I had the treat of a second splash.

    Split the lane with my son and another for about 15 minutes before a mom and three kids decided to swim "laps." I finished the 100's, and was going to "Build a 200 IM" but scratched that - all I gotta say is that signs are clearly posted that private swim lessons are prohibited, and that is what was going on. After almost pushing off on a 5 year old that jumped just before I flipped at the wall, I tried to remind them what the circle swimming concept is, and it did not sink in. I'll mention that to the director next week when I see her.

    Oh well, I was able to sneak in an extra 2k yds, while Preston swam 500! Not sure why, but my family has gotten the swim bug lately. Pretty cool!
    Swim Workouts
  4. Workout 05/01/13: morning

    by , May 1st, 2013 at 11:09 AM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Put on snorkel:
    50 Kick/200 Agility paddles/100 pull with buoy :20 SR
    50 Kick/300 AP/100 Pull :30 SR (take off snorkel)
    50 Kick/400 IM/100 Pull

    8 x (25 Kick/25 Fast/25 Pull with buoy)
    - 1-4 = FR
    - 5-8 = back and fly

    150 loosen and out
    (Solo/Rec/2900 yds/50 min)
    Busy couple of days at work. Last night I stayed late in order to start the biannual narcotic inventory that our company has us do annually. There is never any extra time built into the schedule to actually do it, which involves counting each controlled medicine by hand and comparing it to the on-hand inventory in the computer, so instead of changing our days around for the week I convinced my boss that the best approach was for me to stay an hour late last night to start it and then him come in an hour early to finish it. Our pharmacy student also was able to come in last night to help, so there was only a few items to count this morning and the paperwork to finish up for my boss to do.

    A nice treat to come to the pool this morning and find that it was mostly empty! I did a modified version of the workout that I left for the team practice last night, which my wife actually attended! She told me not to get any ideas of her swimming another meet, but I am encouraged that she is looking at the sport for the fitness benefits it provides.
    Swim Workouts
  5. Workout 04/29/13:

    by , April 29th, 2013 at 11:52 AM (Maple Syrup with a Side of Chlorine)

    200 FR/200 BK/200 IM drill

    K --- Pull with Buoy
    050 - 100
    100 - 200
    150 - 300
    200 - 400

    100 loosen and out
    (Solo/Rec/2100 yds/40 min)

    Nice recovery swim before work today. I had a good remainder of the weeked, going to church Sun morning in NY (great day for a motorcycle ride) and then to my friend's service last night, with some more yardwork in between. Tired, but not too sore. I'll take it easy this week, as I only have Wednesday and Thursday off, and we are planning a day trip to Philly on Thursday to visit Emma (which equals 10 hours of driving, but worth it for a few hours of seeing my daughter). Back to the grind next week
    Swim Workouts
  6. Workout 04/26/13: noon

    by , April 26th, 2013 at 03:10 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    16 x 50 on :60
    - 4 kick
    - 4 quarter's strong
    - 4 burst/cruise second lap
    - 4 drill

    300 loosen and out
    (Solo/Rec/1700 yds/40 min)

    Glad that I skipped swimming yesterday before work, need the extra sleep. This morning I brought my motorcycle to the shop for service, and will have to have both tires replaced in order to get it inspected (I knew that was coming). Oh well, when on two wheels safety is paramount.

    I happy to announce that we currently 34 swimmers for the meet tomorrow (one more entry came in the mail today).
    I am expecting a few day-of entries, and have sent some emails out keeping everyone informed of our progress towards the meet. Looks like a gorgeous day is in store, so my hope is that after the meet (lunch time), folks will spend the day exploring our town and the neat mix of history/shopping/food/etc that we offer here. I am entering:
    - 100 Back (this should be a treat)
    - 500 Fly (facebook challenge with the age group swimmers)
    - 100 Fly (only 1 other swimmer is signed up, so what the heck)

    Now to get my motorcycle, help out with a kids ministry activity tonight, then get rested for the big day tomorrow!
    Swim Workouts
  7. Workout 04/23/13: evening

    by , April 23rd, 2013 at 11:13 PM (Maple Syrup with a Side of Chlorine)
    Productive day, including a nap!

    Tonight with the Masters team:

    400 Swim
    4 x 50 kick @ :15sr
    4 x 50 pull with buoy on :45
    2 x 25 sprint @ :30sr
    100 EZ

    Go THREE times through:
    - 50 DPS @ :10sr,
    - 25 AFAP right into 25 EZ
    - 100 social kick

    4 x 50 Burst and Cruise on 1:30
    - did IMO

    4 x 25 AFAP right into 25 float on 1:15-30
    - did RIMO

    100 EZ and out
    (Masters/Rec/1950 yds/60 min)

    Able to get some fast efforts in tonight with modest rest. GregJS was there and kicked my butt in Breast as usual, and Tim and Carol did their own thing, as they are not swimming at the meet. I'm not going to bother getting up for a swim before work tomorrow, I think that the extra sleep will be more useful until the meet is over.

    Updated April 23rd, 2013 at 11:19 PM by rxleakem

    Swim Workouts
  8. Workout 04/23/13: morning

    by , April 23rd, 2013 at 11:22 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    6 x 75 on 1:10 (25 kick/25 stroke FAST/25 FR pull with buoy)
    100 kick
    6 x 75 on ? (as above, but more swimmers in lane so no real time)
    6 x 50 on :40
    - 1 = EZ
    - 2-5 = Quarters Strong
    - 6 = EZ

    200 loosen and out
    (Solo/Rec/2100 yds/45 min)

    I seem to be on a 75's kick lately - a nice mix of aerobic and moderate distance but also some recovery built in. Talked to Steve from the Marauders today, looking forward to the meet this weekend. Errands today and then Masters practice this evening.

    Updated January 5th, 2014 at 05:49 PM by rxleakem

    Swim Workouts
  9. Workout 04/22/13: noon

    by , April 22nd, 2013 at 05:25 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Go TWO times through:
    - 4 x 75 on 1:10 (25 each: kick/stroke fast/FR pull with buoy)
    - 200 DPS with snorkel and agility paddles

    4 x 50 on :60 two-turn
    200 loosen and out
    (Solo/Rec/2200 yds/40 min)

    After a busy weekend at work and a great church service last I night, I knew that there was a slim chance of getting to swim this morning before work. I've been running around too much and know that I need the sleep with the meet coming up this weekend. I was able to sneak out of work early and went for a swim at lunchtime. Nothing too fancy, but enough to keep loose after a dry weekend.

    I have Bible Study with the men's group tonight, I plan to double tomorrow, then have a float on Wednesday and Friday. Just a short drop taper. I received 5 more entries today in the mail, so we are at 22, just about even with last year. I know that we'll get a few more tomorrow, and probably some later into the week. Remember, if you want a fun meet this weekend, come up to Bennington - only $20 to join in and you can watch me swim the 500 Fly!
    Swim Workouts
  10. Workout 04/19/13:

    by , April 19th, 2013 at 12:56 PM (Maple Syrup with a Side of Chlorine)
    Rolled out of bed and into the pool this morning as planned:

    200 fr/200 bk/200 im drill

    2 times thru:
    - 100 kick
    - 200 swim (half fr, half bk)
    (Solo/Rec/1200 yds/20 min)

    7.5 miles for the week on five swims. Now bad. Planning to get up to ten miles per week by the end of May while adding open water swims to the mix.
    Swim Workouts
  11. Workout 04/18/13: evening

    by , April 18th, 2013 at 08:38 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    Go THREE times through with snorkel:
    100 kick on 1:50
    100 FR on 1:20*
    100 Kick on 1:50
    150 FR on 2:00*
    100 kick on 1:50
    200 FR on 2:40*
    - R1: Agility Paddles, Pull with buoy, Swim (2:17)
    - R2: Pull with buoy, Swim, Agility Paddles (2:12)
    - R3: Swim, Agility Paddles, Pull with buoy (2:14)
    (One toy per distance per round, rotate)

    50 EZ
    4 x 50 IMO on :60
    8 x 25 IMO on :60
    4 x 50 RIMO on :60
    200 loosen and out
    (Solo/Rec/3700yds/70 min)

    Had a great day. Helped Lena with yardwork, fired up the motorcycle and went for a ride (including a stop to pay for next season's wood pellets and also the Chamber of Commerce pick up maps/fliers about our area for the meet next weekend), then this swim.

    I was sore to start from raking, but decided to push some fast kicking (held 1:35-1:40 throughout) and FR with the snorkel on base (1:20) with some toys. Really pleased with those 200's. With that swim, my weekly yardage is over 12k and I am ahead of GTD for the second time this year! Planning for a recovery shake out tomorrow before work.
    Swim Workouts
  12. Workout 04/18/13: morning

    by , April 18th, 2013 at 10:49 AM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    50 - 100
    100 - 150
    150 - 200

    2 x 200 on 2:50 with snorkel and agility paddles
    100 loosen and out
    (Solo/Rec/2050 yds/50 min)

    So no swim last night, but was able to meet up with my brother/sister-in-law/niece for pizza before going to an art reception at her preschool. It was a fun time, and nice to spend time with them. Afterwards, we went to the first Wednesday night Bible Study with the church plant and start on the Experiencing God workbook from Blackaby - looks like a great study. So this makes two studies for me a week, which I enjoy, as it is a little less formal way to study the Bible but more importantly get to know people more. Cool stuff.

    A recovery swim was in order this morning, along with some chatting with Steve, one of the coaches for the Marauders and also a masters swimmer. We talked a little about the proposed 15m rule for breaststroke, which I would love since I would benefit from it. It's wild that one stoke has so many rules and seems to be changing all the time as swimmers try to push them. Probably do some yard work today and will plan to swim again tonight - been trying to get at least 5000yds in on a double day, one day per week, and have been successful so far this month.
    Swim Workouts
  13. 04/17/13: noon

    by , April 17th, 2013 at 05:37 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    400 FR on 6:00 with snorkel and agility paddles
    8 x 50 on :45 FR (b/c 2nd lap)
    100 EZ swim
    10 x 75 on 1:10 (kick/swim/pull with buoy)
    150 with snorkel and agility paddles
    8 x 25 IMO on :40 FAST
    100 flutter kick
    8 x 25 RIMO on :40 FAST
    100 flutter kick
    200 Dolphin Dives in deep
    200 skull/float by 25 as loosen and out
    (Solo/Rec/3600 yds/70 min)
    Nice swim today on my day off. Was tinkering with the idea of doubling later tonight, but will plan to double tomorrow. That will give me five sessions for the week - need to be more consistant in attaining that (~5 hrs).

    Our Monumental Masters Mini Meet received five more entries today, so we are at 15 (more than we had last year at 1.5 weeks out). Getting excited for my first (and probably only) SCY meet of the year!
    Swim Workouts
  14. Workout 04/15/13:

    by , April 15th, 2013 at 11:37 AM (Maple Syrup with a Side of Chlorine)
    300 FR w/ snorkel/200 BK/200 IM drill

    2 x
    4 x 100 on 1:30 followed by 200 FR with agility paddles
    - 25 Kick, 25 Sprint, 50 Pull w/ buoy
    - 1st rd = FR with snorkel, 2nd Rd = Bk

    50 EZ

    4 x 50 two turn FR on 1:00
    100 IM ez
    8 x 25 on :30
    - 25 FR breathe every 5, 25 sprint IMO

    50 ez
    200 loosen and out
    (Solo/Rec/2700 yds/50 min)

    Nice swim before work today. Felt a bit stiff due to no swimming since Friday, and was able to get some good efforts in (held ~ :30 for the two-turn 50's. Been thinking about something Natalie Coughlin mentioned post-50 Free win at Mesa - taking a few strokes strong before going all out in the sprint. Tried that in with the BK's in the main set.
    Swim Workouts
  15. Workout 04/12/13: eve

    by , April 12th, 2013 at 08:12 PM (Maple Syrup with a Side of Chlorine)
    The strange day/week continues. Got to the pool, guard runnijg late due to track practice. (I know, but it is true ). My hour swim cut down to 30min was not horrible, as we did some group sharing in the back hallway. Planned to do a IM test set from PWB, but did the first part only and got out.

    200 fr
    4 x 50 IMO on 1min
    200 ez
    200 IM
    200 ez and out
    (Solo/Rec/1000 yds/15 min)

    Not that the times were spectacular, with 4 people in the lane, but I guess my watch didn't save the splits. Poo.

    Had grilled cheese and tomato soup for dinner, thanks to Lena.
    Swim Workouts
  16. Workout 04/12/13: noon

    by , April 12th, 2013 at 03:53 PM (Maple Syrup with a Side of Chlorine)
    Wednesday before work I was able to sneak in 1600 yds in 25 minutes, which was a nice treat. Busy couple of days, along with some issues at home has led to sleepless nights and a bit of stress. It was nice the beginning of the week (like, in the 60's with sunshine), but now it is 38 with sleet, an overcast day to go along with my mood.

    400 FR w/ snorkle, 400 Back, 400 IM w/u

    10 x 75 on 1:10
    - 25 Kick/25 FR Fast/25 pull

    100 FR/100Bk/100 FR continuous with Agility paddles
    Put the snorkel back on:
    - 4 x 50 Quarter's Strong FR on :45
    - 100 Kick, 100 Pull with buoy
    - 4 x 50 FR FAST on :40 (28, 30, 29, 29)
    - 100 Kick, 100 Pull with buoy
    - 4 x 100 Quarter's Strong FR on 1:30
    - 100 kick, 100 Pull with buoy
    - Take off snorkel

    50 Breast (working on underwaters) and out
    (Solo/Rec/3700 yds/60 min)
    Such a nice release to get into the water and swim today. Like many, I find that my stress level goes up a bit when I can't hit the pool. Sometimes it is nice to think about not thinking very much, and just go. Planning to swim again tonight.
    Swim Workouts
  17. Workout 04/09/13:

    by , April 9th, 2013 at 10:29 PM (Maple Syrup with a Side of Chlorine)
    Busy week so far. After work on Sunday, I went to the nursing home for first Sunday service, then visited my mother-in-law to get some cupcakes from my niece's birthday party that Lena was unable (more like unwilling, I think) to bring home on Saturday. Then we went to church and I helped out again with the projector and also helped to serve communion. It was a long, but good day.

    I got into the water Monday before work, swimming a total of 1500 yds in about 30 minutes. Did 50 swim/kick/pull -> 100 each -> 150 each -> 200 each (and will probably do that tomorrow as well). Went to Men's Bible Study, had a great discussion again as we look at who the Holy Spirit is, then stayed late for the NCAA champs (my team won, too!). Was going to double today, but I was bushed and after dropping Preston off I came home and went back to sleep. Helped Lena around the house until tonight, when I joined the masters team for:

    w/u: 300 choice, 4 x 50 pull (:20sr), 4 x 50 kick (:20sr), 2 x 25 FAST (:30sr), 100 loosen
    Borrowed JBS's "50's on 1:01"
    - Start on :10, finish by :60. Did IMO for the first 3 rounds (12), then FR. Stopped after making the :31 swim.
    Then 100 Social Kick
    1 x 100 Broken FR off blocks (:05sr/:10/:10)
    3 x 50 on 1:00 Active Recovery and out
    (Masters/Rec/2200 yds/60 min)
    Monumental Masters Mini-meet coming up quickly, so introducing a meet warmup to the crew. I remembered John's 50's set and felt it would be a great high-intensity option for us, and it was a delightfully painful! We had a packed house tonight, seven swimmers including myself, and I was excited about that. Now, off to bed so I can attempt to get up for a swim before work tomorrow.
    Swim Workouts
  18. Workout 04/04/13: evening

    by , April 4th, 2013 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    Well, we were able to get all of the air back into the house, post-audit, so all is well. Our house was built in 1883, so they found areas of improvement, but were impressed with our ability to reduce our oil usage from ~1300 -> 540 gallons per year by putting in the pellet stove. Looking to find more solutions to making the more house energy efficient. Before supper:

    200 Fr/200 Bk/200 IM drill

    5 x through with snorkel:
    - 100 kick on 1:50 (~1:40)
    - 100 FR agility paddles on 1:20 (~1:10)
    - 100 FR pull with buoy on 1:30 (~1:15)

    50 EZ

    5 x 100 on 1:30 (~1:15)
    - 25 FR strong, 50 BK Fast, 25 FR DPS

    50 EZ

    8 x 75 on 1:10
    - odds = no free IM's (~1:02)
    - evens = Dolphin Dive in Deep (~ :55)

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

    2 x (50 from blocks into 100 EZ)
    - FR ~ 25 (huge calf cramp heading into the turn)
    - BR ~

    50 EZ and out
    (Solo/Rec/4250 yds/75 min)

    Apparently I found some motivation yesterday, and the pool conditions helped to keep me going as it was practically empty! Split the lane the whole time, in fact, which is a great bonus. Felt like a good mix and I was happy with the 50 FR at the end, despite the cramp - just tried to swim through it. It probably didn't help that I went from the blocks, as it was a longer practice for me with lots of kicking, and tensing up for the start is likely what did me in.

    I'll be dry through the weekend, but might try to hit the gym. I have restarted some drylands recently, including pushups and core work. Working on flexibility, too. Have a great weekend, everyone!
    Swim Workouts
  19. Workout 04/04/13: morning

    by , April 4th, 2013 at 12:20 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    2 x (150 Kick/150 Pull with buoy/150 Bk)
    4 x 50 FR on :40
    100 Loosen and out
    (Solo/Rec/1800 yds/45 min)

    Preston's appt in Albany was fine yesterday; had his heart checked out due to some issues while playing basketball and the fact that he has grown so much. I had heart surgery when I was two, so the doctor wanted to get some more specific testing done to be sure. We are relieved.

    Very quick swim this morning. The folks from Efficiency Vermont are here at the house doing an energy audit, which is only $100 due to a promotion that I signed up for at the town voting day last month. Of course, I now pay around $9/month for a charge on my electricity bill to help fund the program, so I am paying for the darn thing anyway. They will be pulling all of the air out of the house shortly, so I will get some hypoxic work here at home.
    Swim Workouts
  20. Workout 04/03/13:

    by , April 3rd, 2013 at 10:55 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    5 x
    - 50 kick on :60
    - 100 FR pull with buoy on 1:20

    1 x Noah's Ark pull with buoy
    1 x 100 loosen
    4 x two-turn 50 FR on :50 (from mid-pool)
    1 x 200 Rotissery kick/drill by 25
    1 x 100 loosen and out
    (Solo/Rec/2450 yds/50 min)

    Busy few days at work, as things always pick up at the beginning and middle of the month. Yesterday the new orders kept piling in, even after 6pm, so it seemed like little headway was made. Momma said there'd be days like that.

    Nice swim today, although I am still feeling a little stiff in the water. I haven't slept well over the past few nights, which is common after seeing Emma for a bit. Speaking of which, Ihave to get to the post office in order to mail down some items that didn't fit in her suitcase, then I'm heading over to Albany with Preston for a doctor appointment he has. Might try to swim tonight, but will have to see how the day goes. Perhaps I'll find some motivation along the road somewhere.
    Swim Workouts