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Swim Workouts

  1. Workout 02/26/13: evening

    by , February 26th, 2013 at 09:32 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 09:49 PM by rxleakem

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

    by , February 26th, 2013 at 11:17 AM (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
  3. Workouts 02/21/13: am and pm

    by , February 21st, 2013 at 08:51 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
  4. Workout 02/21/13:

    by , February 20th, 2013 at 08:16 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 8th, 2013 at 11:00 PM by rxleakem

    Swim Workouts
  5. Workout 02/16/13:

    by , February 16th, 2013 at 07:46 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
  6. Workout 02/15/13:

    by , February 15th, 2013 at 10:21 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
  7. Workout 02/12/13:

    by , February 12th, 2013 at 09:57 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
  8. Workout 02/10/13:

    by , February 10th, 2013 at 03:34 PM (Maple Syrup with a Side of Chlorine)
    Got in for a swim after getting home from church and brunch with my wife:

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

    Go four times through:
    - 100 kick on 2:00 with snorkel
    - 200 FR on 3:00 with snorkel and agility paddles

    1 x Noah's Ark pull with buoy

    8 x 50 on :60, done as:
    - 25 down = burst and cruise FR on :30 (8/10/12/full)
    - 25 back = IMO FAST on :30
    (did an easy 50 after #4 and 8)

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

    We arrived home safely from Philly last night; we spent the morning and early afternoon there with my daughter for brunch and then shopping at the Trader Joe's and Whole Food stores. It was a great few days exploring the city with our personal tour guide! When it gets warmer we are planning to head down again to take in more of the sights. We received about nine inches of snow here in SW VT, although my buddies in Maine were pounded with 30+ inches.

    Good swim today, and started to work the speed at the end of the workout. The final 25 (full b/c) was in around 12.5, so that is good. The Western NE meet in early March is shaping up, and I am in the process of getting the paperwork complete in regards to hosting a recognized meet in my home pool at the end of April again this year. I am not able to get into the competition pool tool much this spring (mostly due to work), so at least a few opportunities is better than none.
    Swim Workouts
  9. Workout 02/07-08/13

    by , February 8th, 2013 at 12:25 PM (Maple Syrup with a Side of Chlorine)
    Well, I was going to get some good swimming in Wednesday, but I was run down, mostly from tiling I guess.

    Thursday I got in 1800yds at the Rec solo, nothing too remarkable. Drove to Philly last night, and was able to get into the pool on UPenn this morning, which is a block from the hotel.

    200 Fr/200 Bk/200 IM drill
    4 x 100 on 1:40

    Two times thru:
    - 4 x 50 kick on :60
    - 2 x 150 FR on 2:15 pull with buoy

    Four times thru:
    - 25 burst/cruise stroke IMO into 25 dps fr on :50
    - 100 fr on 1:40 with snorkel

    Finish with 200 IM with agility paddles

    4 x 50 Quarters Strong on :60
    200 loosen and out
    (Solo/Sheerr Pool/3400m/70 min)

    While here to visit my daughter at Drexel, I was able to get in contact with the UPenn folks and access to the pool. It is 55 yards long, with a submersible bulkhead dividing the pool into 25 yards and 25 meters. I choose meters and enjoyed a lane to myself the whole time. Water was a cool 80 degrees, and crystal clear. A good change from the 86 at the Rec yesterday!

    I was going to try to meet up with Tom either tonight or tomorrow for a swim, but with mega storm Nemo bearing down, I'm going to hang out in town and get ready to head home tomorrow night. It the weather is as bad as forecasted (18 - 20 inches back home), we'll stay another night and return Sunday.

    Now, back to eating my way thru Philly!

    Updated February 8th, 2013 at 08:05 PM by rxleakem (Corrected pool length)

    Swim Workouts
  10. Workout 02/05/13:

    by , February 5th, 2013 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Hoped into the pool with the Masters group tonight, and modified the workout to:

    300 FR/100 BK/200 IM drill w/u

    6 x 100 FR on 1:30 (descend 1-6; last one 1:01)
    200 Pull with buoy, agility paddles, and snorkel
    6 x 100 FR on 1:20 (descend 1-6, last one 1:03)
    200 choice recovery
    8 x 25 on :30 (did some underwater sdk's, FR, and BK)

    100 loosen and out
    (Masters/Rec/2500 yds/55 min)

    Starting to feel better from the nasal crud, which started to take a detour to my chest but I beat it back with some Robitussin and extra sleep. No basketball on Sunday (due to the almost electrifying football game), and I spent the past two days on my vacation project, tiling the downstairs bathroom. I completed the area around the shower, and will lay the floor tiles when warmer weather comes (I know that I will have to replace the subfloor and don't want to get into all that right now).

    The swim today felt strong, even though my upper body is sore after straddling the edge of the tub and the soap-dish area - the cats were entertained! Planning to double tomorrow, and also start working on my taxes.
    Swim Workouts
  11. Workouts: 2/2-3/12

    by , February 3rd, 2013 at 06:09 PM (Maple Syrup with a Side of Chlorine)
    Still under the weather with the nasal crud. Thinking back, same thing was bugging me last spring. Hmmm ...

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

    4 x 50 on :45 FR (descend)
    2 x 300 on 4:15 FR (descend)
    2 x 100 on 1:40 IM (descend)

    200 loosen and out
    (Soloe/Rec/1800 yds/30 min)
    w/u: 200 FR/200 BK/200 IM drill

    10 x 100 on 1:35 (50 Swim,50 kick)
    100 DPS Free
    200 IM
    100 Loosen and out
    (Solo/Rec/2000 yds/30 min)

    Still not pushing things too much. After coaching the masters practice yesterday Lena joined me with the group for lunch at Maddison's, the local brew pub. Good time, and our first real social in over a year. Preston and I went to catch Williams College men's hockey, one of the best free things to do in our area, before I swam last evening.

    Today I hopped in the water again after church, and before heading up to the nursing home to lead the service - my friend Aline, the first missionary I have ever met (served the Lord in France for a few decades before coming home in the early 2000's for cancer treatment), was able to rejoin us to tickle the ivory and help to drown out my not so wonderful voice on the hymns. I just have to remember; joyful noise. The residents prefer good music! haha
    Swim Workouts
  12. Workout 02/01/13:

    by , February 1st, 2013 at 07:47 PM (Maple Syrup with a Side of Chlorine)
    Feling a bit better, but still clogged up from the neck up. Had a meeting at the corporate office this morning, stopped by my wife's grandma's house on the way home to visit, then got to the pool for a swim:

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

    4 x 100 on :10 SR with snorkel
    - odds = kick with board
    - evens = FR with agility paddles

    Go four times through:
    - 2 x 25 on :05 SR (odds = underwater SDK, even ez FR)
    - 50 FAST IMO by round, into
    - 100 FR stroke/stretch
    - :10 SR bwt round

    200 BK with agility paddles, talked to a tri guy looking for stroke helps
    4 x 50 on :15 SR with snorkel and pull buoy, fast turnover focus
    2 x 100 with snorkel, dolphin dives in deep
    200 loosen and out
    (Solo/Rec/2600 yds/55 min)

    Still not pushing the intervals too much until this head cold clears up, but it felt really good to get into the water. I am now off for a week from work; plan to do come projects around the house (not too many, I hope ) and visit Emma in Philly for a few days. Tom, when does the group meet at Ridley on Thursday or Friday, and can I drop in?

    **Breaking news ***
    Harvard meet info (March) is now posted. See thread here:
    I am trying to get the weekend off to compete, but since my boss is on vacation the chances of this happening are near zero.

    Updated February 1st, 2013 at 09:03 PM by rxleakem

    Swim Workouts
  13. Workout 01/29/13:

    by , January 29th, 2013 at 06:35 PM (Maple Syrup with a Side of Chlorine)
    Warmup: 200 FR/200 BK?200 IM drill

    6 x 100 FR on 1:30 (mixed some 50'sBK in there)
    6 x 100 on 2:00 (2 kick, 1 IM)
    4 x 50 on :60 (Stroke IMO down, FR back)

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

    Had a busy weekend at work, with the store's grand reopening on Sunday. Some fun events in the different departments, and we were provided with breakfast and lunch - bonus!

    I had planned to swim yesterday but there was a power outage at the Rec (also my street) for a little over an hour, so they closed. This after basketball didn't happen yet again on Sunday. Was not weather related (although we had a mix of snow/sleet/freezing rain), but rather a fire at an apartment building at the beginning of the street - all ok. Men's group was also canceled, so I just relaxed at home.

    Day off today, but I think I am getting another bout of the sinus crud. Two hour delay this morning was a nice treat for extra sleep, and I took a nap during lunchtime adult swim. I was going to skip tonight as well, but decided that a stretch-out swim would be beneficial so I didn't push the intervals too much. I'll be heading back in a bit to oversee the Masters practice, then home to an early slumber.
    Swim Workouts
  14. Workout 01/24/13: OHS

    by , January 24th, 2013 at 09:54 PM (Maple Syrup with a Side of Chlorine)
    Cold weather continues, so I was able to take advantage of two factors today: the occupancy in the lanes was sparse and GregJS was available to observe my attempt for the One Hour Swim. With a goal of 4300yds, I pushed off and did ...

    0500 5:59.25
    1000 6:22:66
    1500 6:31:67
    2000 7:06.00 (water break)
    2500 6:30.69
    3000 6:32.12
    3500 6:58.38 (water break)
    4000 6:35:62
    4500 6:31.94
    4565 0:51.57

    I felt good in the water, and was able to reign in the last third by really focusing on EVF and consistent body roll in route to a regular SPL. This is almost 300 yards more than last year! I kept an eye on Greg as well, and he expanded on his tally from last year as well, so all in all a great contribution from the Bennington Monument Masters to Team New England Masters total for the national championship!

    In other news, I also volunteered some time today to help with the age group team in town. I was able to get in an additional 1600 (so total of 6165yds on the day) as I helped to reinforce proper streamlining skills off every wall, and also long-axis body rotation. It is fun to work with the kids, and they again paid attention to me as I helped to be a for fast swimming with less effort.
  15. Workout 01/23/13: AM and PM

    by , January 23rd, 2013 at 08:53 PM (Maple Syrup with a Side of Chlorine)
    A tad chilly this morning, in fact the van did not spit out any heat even after dropping my son of at school and hitting the pool:

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

    Go 3 times:
    - 100 Kick :10 SR
    - 100 with Agility paddles :10 SR
    - 200 Pull with buoy :10 SR
    (Rd 1+2 FR with dorkel, Rd 3 Back)

    4 x 50 on 1:00 (IMO)
    8 x 25 on :30 (IMO)
    100 Loosen and out
    (Solo/Rec/2300 yds/45 min)
    More or less a stretch out swim. The pool was packed so no intervals, just counted off the rest and weave through traffic. I helped my wife around the house in the afternoon and sorted through last year's paperwork in preparation for taxes. I need to stick with my organization all year long in order to prevent this time drain in January.


    200 FR/200 BK warmup

    Build a 200 IM (5 x 200 on 2:50):
    - Rd #1-4: 50 Stroke FAST into 150 FR DPS
    - Rd # 5: 200 IM timed (2:32)

    50 EZ

    Go 3 times through:
    - 100 Kick on 1:45
    - 4 x 50 on :45
    (Rd 1: Quarters Strong, 2: B/C 2nd 25, 3: B/C 1st 25)

    Master Minute: 50 FR FAST (25.9 - wow)
    50 EZ

    Go 2 times through:
    - 4 x 25 on :30 IMO
    - 100 DPS on 2:00 with Dolphin Dive in deep
    - 4 x 25 on :30 (odd underwater SDK, even BK EZ)
    - 100 DPS on 2:00 with Dolphin Dive in deep

    100 Loosen and out
    (Solo/Rec/3350 yds/60 min)

    Should have planned to do the One Hour Swim - still freezing cold and I had the pool to myself for the first 25 minutes of adult swim tonight. Oh well, decided to go with a more intense workout. I am staying with my plan to double at least once a week, just need to start in with weights again. 5650 yds for the day. Feels good.

    Updated January 23rd, 2013 at 09:01 PM by rxleakem

    Swim Workouts
  16. Workout 01/21/13:

    by , January 21st, 2013 at 08:49 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM Drill

    3 times through:
    - 100 kick on 1:40
    - 200 swim on 2:40

    100 w/d
    (Solo/Rec/1600 yds/30 min)

    Quick swim before work, didn't really want to get or of bed and almost missed adult swim altogether. Basketball was canceled last night, so I was able to watch the Patriots stumble to a loss
    Swim Workouts
  17. Workout 01/19/13:

    by , January 19th, 2013 at 03:21 PM (Maple Syrup with a Side of Chlorine)
    Coached the Masters team this morning, had 7 swimmers in the water!

    Did the following this afternoon:

    200 FR/200 Bk
    10 x 50 on :50 with snorkel
    - odds = kick with board
    - evens = strong FR

    Did part the main set from Masters this morning (with different intervals):
    1. 2 .3
    1, 2, 3 x 200 (on 2:50) pull with buoy
    2, 2, 2 x 100 (on 1:30) with agility paddles, dolphin dive in deeps
    3, 3, 3 x 50 (on 1:00) underwaters down, stroke back (IMO, no FR)
    * I only did the first two rounds due to time constraints.

    200 w/d and out
    (Solo/Rec/2400 yds/50 min)
    Had a good time with the group this morning. It is really neat on the coaching side of things to see how some modifications in stroke mechanics can help someone move through the water more efficiently and faster. Nice to stretch out today after yesterday's yard fest. Now off to a spaghetti dinner!
    Swim Workouts
  18. Workout 01/18/13:

    by , January 18th, 2013 at 04:28 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill for warmup

    35 x 100 on 1:30, done as:
    1-5 = 50 kick, 50 FR with snorkel (1:25s)
    6-10 = FR with snorkel and agility paddles (1:16s)
    11-15 = FR with snorkel (1:11s)
    16-20 = BK (1:22s)
    21-30= odds FR, evens IM (mostly drills)
    31-34= various
    35 = Fast one: went 1:01

    50 EZ

    4 x 25 on :30
    - Stroke IMO Burst and cruise
    4 x 50 on 1:00
    - 25 stroke IMO, 25 FR ez
    4 x 75 on 1:30
    - 50 FR ez, 25 stroke IMO

    300 loosen and out
    (Solo/Rec/5050yds/85 min)

    This qualifies as my longest pool practice as a master. Decided to break up the 100's to keep the repetition from getting old; it was interesting that throughout my lanemates would change; went from three to five at one point! I kinda miss using the swimp3; need to find those and charge them up for some entertainment during practices.

    Going out with my wife tonight to a coffeehouse music thing at a friend's church, then I'll coach tomorrow morning and swim myself after lunch before heading down to spaghetti dinner to help a cousin's church raise money for a new roof in the spring. It'll be a busy weekend off for me, which I like.
    Swim Workouts
  19. Workout 01/15/13: evening

    by , January 15th, 2013 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    Yeah for double days! In with the team this evening after supper:

    200 FR/200 BK/100 ez w/u

    1 x 200 on 3:00 (did IM)
    4 x 25 on 1:00 No breather AFAP
    1 x 300 on 4:30 (did Bk/Fr/Bk by 100)
    4 x 25 on 1:00 Kick (did underwater SDK's, surfaced at flags)
    1 x 400 FR on 6:00
    (and then back down the ladder)

    (Did the last 200 was warmdown)
    (Masters/Rec/2300 yds/60 min)

    Good workout, nice mix of distance (aim to keep even pace over 100's), and some fast work to help keep the lungs burning. Greg and Carol were there, and we settled into a nice rhythm. Carol's son Andy is training for his third Olympics in the sprint cross-country ski events, he was a little dude on the swim team when I was in high school.
    Swim Workouts
  20. Workout 01/15/13: morning

    by , January 15th, 2013 at 11:03 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk w/u

    Put on snorkel and do (:05 sr between all):
    400 FR with agility, 50 FR fast, 50 kick with board
    300 FR strong, 50 FR fast, 50 kick with board
    200 FR with agility, 50 FR fast, 50 kick with board
    100 FR strong, 50 FR fast, 50 kick with board

    4 x 25
    - evens skull
    - odds underwater SDK (rotate 90 degrees every 6 yds or so)

    4 x 50 stroke (Medley Relay order)
    50 ez and out
    (Solo/Rec/2150 yds/40 min)

    Nice to hop in the water this morning. It's been a long week at work after the pharmacy move, and relative lack of workflow. This weekend I established one, and also played bball on Sunday night with the guys (Preston stayed home to watch the Patriots game). Was going to swim last night, but had the opportunity to organize a last minute Bible study at my house with some of the guys and James, whose dad sometimes joins us at study and is home from Seminary in Louisville. Nice to get his perspective about some of the issues that seem to be coming up when us old folks get together.

    Had to wait a bit as the lifeguard called in sick and the Rec director was running late (plus she forgot her keys). It was a good thing, though, as we just huddled in front of the entrance and talked, those going to swim and those headed for the weight room, about upcoming weddings, family news, and the like. Then a nice swim.

    Updated January 15th, 2013 at 12:26 PM by rxleakem

    Swim Workouts