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Swim Workouts

  1. Workout 03/06/14: morning

    by , March 6th, 2014 at 02:41 PM (Maple Syrup with a Side of Chlorine)
    Did the old "Masters Double" with my evening swim yesterday and morning swim today ...

    200 Fr/200 BK/200 IM drill

    8 x 50 on 1:00 FR (fast 25, DPS 25)
    1 x 50 EZ
    8 x 50 on 1:10 IMO
    1 x 50 EZ

    6 x 75 on 1:15
    - 2 FR, 2 Bk (did both as: kick, DPS, overkick), then 2 IM no fr

    6 x 25 drag race from center of pool on :50
    150 loosen and out
    (Solo/Rec/2250 yds/50 min)
    --------------------------------

    At the Rec, the six lane pool is divided into three lanes: noodler, regular, fast. We used to be able to split the lane with up to three people (more than enough room), but some complained when the "fast" lane had three people and there were 4-6 circling in the middle lane. Now, the rule about two can split (having essentially their own lane) but circling once a third swimmer joins is being enforced.

    Got in today as the third and the dude that rehashed interest in this due to his inability to share the lane hollered at me when I suggested circle swimming. I try to follow the rules, but he said he had special permission from the director of the Rec and he wasn't circle swimming with only three people in the lane. I mentioned this to the head guard at the other end, and indeed this guy has an exemption. Oh well, I apologized and told her I wasn't going to fight but just swim. After five minutes a fourth person joined (and I thanked her, because the dodgy dude left about ten minutes later)

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Got the first official entry for the Bennington meet in April today It is a former college swimmer that was at the first meet. Here is a flyer that my talented daughter made up:

    Updated March 6th, 2014 at 04:23 PM by rxleakem

    Categories
    Swim Workouts
  2. Workout 03/05/14: evening

    by , March 5th, 2014 at 08:46 PM (Maple Syrup with a Side of Chlorine)
    My day off today included a trip to the coporate main office in Schenectady for a committee meeting, so that ate away five hours around lunch time. Was able to help my wife with shopping before heading to he pool before supper:

    200 Fr/200 IM drill/100 Bk

    30 Minutes of swimming with my brother and niece (this was family/lap swim), a great time as my 3.5 year-old kin was kicking and splashing, with no worries about rolling on her back and getting her head wet. A great time!

    4 x 100 kick
    4 x 300 with snorkel and buoy
    - 100 DPS/50 fast with AP, 50/50, 50/50, only snorkel
    1 x 300 IM
    100 loosen and out
    (Solo/Rec/2800 yds/75 min)
    ----------------------------

    I forgot to mention that this past weekend, while I was swimming out of town, our community held the 2014 National Snowshoe competition at the small mountain just east of twon. Almost 1000 came to little Bennington, from 20+ states and over a handful of foreign countries. There was a great write-up here. I am sorry to have missed it, but hope that the next time it comes around I am able to cheer folks on.
    Categories
    Swim Workouts
  3. Workout 03/03/14: morning

    by , March 3rd, 2014 at 09:19 PM (Maple Syrup with a Side of Chlorine)
    Skipped yesterday, and opted for a recover swim this morning before work:

    200 fr/200 bk/200 im drill
    5 x
    - 100 kick on 1:50
    - 100 swim on 1:30

    Build a 200 im on 3:00

    200 loosen and out
    (Solo/Rec/2800 yds/55 min)

    Shoulders are stiff, but otherwise felt good in the water.
    Categories
    Swim Workouts
  4. 03/01/14: Glens Falls Masters Meet

    by , March 1st, 2014 at 11:14 PM (Maple Syrup with a Side of Chlorine)
    Plans for easy swimming on Wednesday or Friday morning didn't happen. I did go snowbaording yesterday - had a lot of fun with temps in the teens and lots of sunshine. Lina from Germany made it down from the top of the moutain twice! It was her first year boarding and we celebrated with a stop to the Waffle Cabin

    I met with the Masters crew this morning, getting in this easy swim:
    - 200 Fr/200 IM drill/200 Bk
    - 4 x 50 kick
    - 8 x 25 drill
    - 5 x 50 on 1:15 (odds= EZ, evens = fast)
    - 200 w/d
    (Masters/Rec/1450 yards/40 min)
    ----------------------------------

    GregJS got out and we met at my house with my wife and headed to Glens Falls, NY, for their Masters meet today at the high school pool. This was actually my first pool meet in NY, as I tend to be working on the weekend of the meets over there, and we met with Steve and some of the Pittsfiled, MA, swimmers, as well as getting to know our ADMS peers during the meet.. The drive is about 75 minutes from home, so we got in some warmup there (I did 1100 yards, including some sprints from the blocks).



    The meet was run mixed and last just over two hours from the 2pm start. I picked my events with the plan to get a little rest and easy swimming in and it worked well, altough I knew that after my first event (2bk) coupled with boarding yeasterday my legs would be fried, so I picked two 50's and a 100 to cap the meet. I'll update with official results later, but I posted some really great swims that I am excited about:
    -200 Bk = 2:10.9
    - 50 fly = 26.9
    - 50 free = 24.6
    - 100 free = 52.9

    (Got in another 700 yards between warm up and cool down)

    I love these mini meets because you can watch as some folks are hitting the blocks in their first meet, and others are getting close to PB's as they cruise through the water. Steve, a former coach for the Maruarders in town, did the 500 for this first time in 40+ years, clocking a well executed time under 9 minutes. I was beat in the 50 fly by Patrick, and got to watch Greg swim his first 200 breast, even splitting it with a 2:44. While Dan from Pittsfield was out due to illness, Steve was there to help lead a group. I also talked with Denny, who finished right in front of me at Betsy Owens 2mile cable swim in August.

    The water was clear and cool for a meet that was very well run. I highly recommend this event if you are able to attend in the future, and hopefully my work schedule will allow me to make it again next year. Greg had great swims and my wife was able to put a dent (15 chapters) into a book she is reading (it would take me a month to read that much!). We stopped for a bite to eat on the way home, a super day!
  5. Workout 02/25/14: evening

    by , February 25th, 2014 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    I had an easy day off today, starting with a Rx Task Force meeting, then joining my pastor at a local computer store to help pick out a laptop that someone associated with the church plant offered to purchase for the church. What a blessing! We went to Chapel then I worked on some homeword before getting a dish prepared for tonight's end-of-year basketball banquet. I am really proud of Preston, Jinho, and Lina for playing this year and being able to celebrate tonight. arty:

    Made it to Masters for an easy practice:

    200 Fr
    150 Kick, 150 Pull
    4 x 50 Quarter's Strong on 1:05
    100 swim

    2 x
    - 25 AFAP, 75 EZ
    - 75 DPS, 25 AFAP
    - 25 EZ, 25 Build, 50 DPS (drop a stroke from first to second lap)
    (All on 2:10)

    2 x
    - 100 Stroke/IM into 50 Kick on 2:15

    4 x 50 Active Recovery and out
    (Masters/Rec/1900 yds/60 min)
    --------------------------------

    I'm going to sleep in tomorrow morning.
    Categories
    Swim Workouts
  6. Workout 02/24/14: evening

    by , February 24th, 2014 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend

    200 Fr/200 Bk/200 IM drill
    2 x 100 kick
    8 x 50 FR on 1:05
    1 x 50 ez
    8 x 50 Bk on 1:10
    1 x 50 ez
    6 x 75, done as:
    - 2 FR (on 1:15, 1:45; held :50)
    - 2 Bk (on 1:20, 1:40; held :54)
    - 2 IM (on 1:20, 1:40)
    6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
    4 x 50 on 1:20 loosen and out
    (Solo/Rec/2500 yds/60 min)
    ----------------------------

    My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).



    My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.

    Updated February 25th, 2014 at 08:51 AM by rxleakem

    Tags: hiking
    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  7. Workout 12/20/14: evening

    by , February 20th, 2014 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    Well, we survived the adventure! The two miles up a mountain to the cabin were, well, long. And steep. But we worked through some issues (I ended up pulling two sleds with cooking stuff and other people's personal items) and arrived to a cold cabin. But lots of firewood, so I had the shanty blazing hot in no time. We laughed at some of the misteps (which were king-sized due to the snowshoes), ate some warm food and played Apples to Apples before S'Mores and bed. I plan to blog about this elsewhere, and will post a link in a future post because I am sure you are all wondering why I'd plan for this in the winter after a 20+" snowstorm!

    I was going to skip the pool tonight, but had time and went for a quick swim before Bible class at the college:

    200 FR/200 BK/200 IM Drill
    400 Shark Swim
    4 x 50 Quarter's Strong FR
    4 x 50 Burst and Cruise IMO
    150 loosen and out
    (Solo/Rec/1550 yds/30 min)
    ----------------------------

    I was bushed after getting home and unloading gear. I jumped right into the hot tub, then finished some reading so decided to get in a quick swim. GregJS was there, fighting the the swim team kids in the fast lane - I stayed in the medium lane and went with traffic.
    Categories
    Swim Workouts
  8. Workout 02/16/14: noon

    by , February 16th, 2014 at 10:00 PM (Maple Syrup with a Side of Chlorine)
    I skipped swimming yesterday I order to enjoy a massage with my wife. It felt great, and I am sore today (first time that has happened) - she really worked my back over. It should help in the long run, I'm sure.

    After church this morning and before servie tonight, I was able to get in a swim. The adult swim hour is packed on Sundays, so I took it easy and basically went according to traffic. Ended up with 3000 yds in 65 minutes, which is good news as the Rec is closed tomorrow for President's Day.
    Categories
    Swim Workouts
  9. Workout 02/14/14: noon

    by , February 14th, 2014 at 09:21 PM (Maple Syrup with a Side of Chlorine)
    Spent roughtly 2 hours digging out from the most recent winter storm to hit the area, complete with close to 20 inches of snow! A great way to get the heart moving this Valentine's Day

    Hit the pool at lunch and had the pool to myself for the first half hour:

    200 Fr/200 Bk/200 IM Drill

    4 x through with snorkel:
    - 100 kick on 1:50
    - 100 Fr pull with buoy on 1:20

    10 x 150 on 2:10, done as 2 x through:
    - Perfect Stroke with AP
    - 100 DPS, 50 Fast
    - 50 DPS, 50 Fast, 50 DPS
    - 50 Fast, 100 DPS
    - 150 BK plus :20 SR

    50 Easy
    4 x 50 on :60
    - easy FR down, :05 rest, IMO Fast back
    200 loosen and out
    (Solo/Rec/3350 yds/60 min)
    ----------------------------

    I felt really great in the water, and took advantage of the empty pool to the fullest extent possible. After the swim, I broke out my roof rake to complete drylands for the day.
    Categories
    Swim Workouts
  10. Workout 02/11/14: evening

    by , February 11th, 2014 at 10:56 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great day, especially since I continue to feel better. Was able to work on taxes for three folks in the family (via TurboTax), and will probably get around to doing my own in the next week or two. Also heard a great message at Chapel service today.

    Team practice tonight (adapted from "Swim with SwimOutlet" facebook post); GregJS and I did the following, Tim did his own thing, and a new to the water swimmer hopped in and I offered some efficiency advice (best thing to tell triathletes is to work on ankle flexibility to help kick to help body position).

    200 Free/150 Kick/150 Pull
    4 x 50 b/c on 1:05
    100 no free swim

    2 x
    - 6 x 75 Free
    1-2 on 1:20 (80%)
    3-4 on 1:15 (85%)
    5-6 on 1:10 (90+%)
    - half masters-minute rest
    - 4 x 50 Free on :55 (hold same pace as 5-6 above)
    - full masters-minute rest

    2 x 100 on 2:00 warmdown (50 drill/50 swim, all choice)
    (Masters/Rec/2300 yds/55 min)
    -----------------------------------

    I felt the water better tonight. I did the first round of the main set with the dorkel (:56, :53, :50) and the non-free IM on the second round, where we added and extra 10 seconds to each 75 interval.

    I submitted paperwork for the mini meet we're holding at the end of April:
    04262014 Monumental Meet.pdf
    Hope to see some old friends and also new faces - stop by for a splash if you're in this neck of the woods!
    Categories
    Swim Workouts
  11. Workout 02/10/14: evening

    by , February 10th, 2014 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Well, my turn on the sick train appears to have ended. Caught the upper respiratory bug going around the area and spent Wed and Thurs in bed (b/c in pharmacy you can only be sick on your days off), then staggered through the weekend at work. Still have a cough but ventured to the pool anyways ...

    200 FR/200 BK/200 IM drill
    600 Shark Swim
    2 x (4 x 50 on :50 - IMO down and easy free back)
    100 loosen and out
    (Solo/Rec/1700 yds/30 min)
    --------------------------------

    Breathing was better than expected, but lack of feel in the water was right where I thought it would be. Planning to take it easy this week and get back into the groove of things.
    Categories
    Swim Workouts
  12. Workout 02/03/14: morning

    by , February 3rd, 2014 at 10:37 PM (Maple Syrup with a Side of Chlorine)
    Tired after all the "drylands" this weekend, in addition to watching the Super Bowl last night. The Seahawks were impressive, but I think that my Patirots could have slowed them down and put more points on the board. (But I am not sure if they could have beat them).

    Quick swim before work, first day back after a week's staycation:

    200 Fr/200 Bk/200 IM drill
    5 x 100 kick with board on 1:50
    4 x 50 on :50
    2 x 100 IM on traffic
    2 x 100 loosen and out
    (Solo/Rec/1700 yds/35 min)
    -------------------------------

    Water was hot, I was tired. Got out early so I could shave before going to work. I put in my entry for the One Hour Swim this evening, helping team NEM to retain the National Champs. I'm wiped out from vacation.
    Categories
    Swim Workouts
  13. Workout 02/01/14: morning

    by , February 1st, 2014 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    Had a fun day snowboarding yesterday, first time at the mountain in a few years. I was able to get the old snowboard waxed and sharpened - not too bad for being 22 years old, huh?


    Feeling a little sore, I was up early to get the kids to a Men's Breakfast before masters.

    200 Swim/200 Kick/200 Pull

    Modified from AZTimm's set during the week:
    8 x 50 on :60 (I did 75's instead of 50's all the way through)
    200 Pull
    6 x 50 on 1:05
    200 swim/kick
    4 x 50 on 1:10
    200 swim with 3 dolphin kicks off each wall

    12 x 25's on :30
    - odds = FAST, evens = no free

    200 loosen and out (plus and extra 200 in between)
    (Masters/Rec/3250 yds/90 min)
    ------------------

    Nice workout - the idea is to keep the 50's at the same pace/time by round, but get faster through the set given the extra rest. I was able to maintain ~7 /~11/ ~20 seconds rest by round, going 47 on he last 75. I have been trying to encourage the team to work on SDK's, which will help everyone move more quickly through the water.

    Spent the afternoon cutting tiles at the college, and completed the ladies room and have to just put up three tiles in the guys room, then grout, and on to the top floor! I would have finished everything up, but Lena and I were called upon (a few hours before) to chaperone the dance at the kid's school - nice excuse to get dolled up and break a move!
    Categories
    Swim Workouts
  14. Workout 01/29/14: noon

    by , January 29th, 2014 at 04:12 PM (Maple Syrup with a Side of Chlorine)
    I tiled at the school after dropping the kids off, with the intent of swimming at noon IF I finished up what I needed to. Well, after cutting tiles on Monday and cleaning the wet saw up, I (of course) found that I need to cut a few more timles (1 in men's room and 6 in women's, obstructed by a stall). Otherwise they are ready for grout and done.


    I sat in on a class the librarian offered from 11-12, so made it to the Rec for a short swim:

    W/ snorkel:
    300 Free
    100 kick
    200 FR pull with AP
    100 kick
    200 BK pull with AP
    100 kick

    W/o snorkel:
    4 x 25 IMO ~ :45 Fast
    100 easy and out
    (Solo/Rec/1200 yds/20 min)
    ----------------------------
    Short and on point since I needed to be at the school by 1pm to help transport the girls bball team to a game. Preston came and did the score book (his out for leaving school early). Girls won by 1 point! Off to Albany to get Jinho this evening and get dinner in the city.
    Categories
    Swim Workouts
  15. Workout 01/28/14: evening

    by , January 28th, 2014 at 10:06 PM (Maple Syrup with a Side of Chlorine)
    Sometimes plans change, especially when on vacation. Today was one oft hose days, although I was able to attend Chapel and Masters ...

    200 swim/200 kick/200 pull
    12 x 50 :60 (IM)
    200 Pull (focus on stroke finish, I did 250)

    5 x (3 x 50) :15 SR
    - 25 Fast
    - Dyrlands (one each: pushup, crunch, streamline leg lift)
    - 25 EZ
    - Half-Masters Minute rest (I did an extra 50 EZ at end of each round)

    300 warmdown
    (Masters/Rec/2750 yds/60 min)
    --------------------------------

    Borrowed the main set from the HIT forum - added a new dimension of pain with the out of water work. I have also restarted some core work and using the pull-up bar to work on strength. It's too cold (and the roads not clear enough) for me to job outside, perhaps soon I will find motivation to restart that at the Rec twice weekly for the season.
    Categories
    Swim Workouts
  16. Workout 01/27/14: morning

    by , January 27th, 2014 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Quick swim before the day's activities, after a brutal weekend at work ...

    200 Fr/200 IM drill
    2 x 100 kick into 200 swim with AP
    4 x 75 on 1:30 (kick/IMO fast/25 pull)
    4x 50 b/c on :50
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    ----------------------------

    Spent time cutting tiles at the college, then took exchange son to the airport for his college trip to Nashville, where he's meeting up with his dad. After filling up with treats from Bella Napoli Italian Bakery and my wife's car with gas (better mpg than my van), I went back to the college to put said tile up before watching son and exchange daughter play in basketball games. Full first say of staycation - I'm pretty wiped out.

    Looks like I have some plans for the SCY season this year. I am planning to go to the Glens Falls (NY) meet on 3/1 (the day after snowboarding with the school and after Masters practice that morning - should be interesting), then squeeze distance day (1000 or 1650, not sure which one yet) for the Harvard (NE LMSC) Champs in mid-March between visiting the city with all the family (since I have to work the next Fri-Sun weekend of racing ), then our meet here at home on April 26th.
    That's two more than last year

    Updated January 27th, 2014 at 10:18 PM by rxleakem

    Categories
    Swim Workouts , Planning
  17. Workout 01/23/14: morning

    by , January 23rd, 2014 at 09:27 AM (Maple Syrup with a Side of Chlorine)
    Feeling tired following all that fly yesterday, but otherwise ok. Easy swim this morning...

    200 fr/200 bk/400 Shark Swim/200 IM drill

    10 x 50 on :50
    - odds perfect free
    - evens fast im order

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

    Planning to go to Chapel at the college then spend time tiling before getting kids after school. Class number two tonight.
    Categories
    Swim Workouts
  18. Workout 01/22/14: noon

    by , January 22nd, 2014 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    Well, I've made good on my gridge with James thanks to my beloved Pat's getting bounced from the Superbowl hunt:

    200 Fr/200 Bk/200 IM drill/400 Shark Swim warmup

    200 Perfect Stroke FR with AP
    6 x 125 on 1:50 (fast first and last 25, cruise the middle)
    100 social kick (we'll, I talked myself up for what was next ...)

    1000 FLY, done as:
    10 x 50 on :50 (got 7-8 sec rest on all), right into
    20 x 25 on :30 (went :15 on the last one )

    200 float and out
    (Solo/Rec/3250 yds/75 min)
    ----------------------------

    With temps struggling to get on the postive side of zero today (it was -7 when I went to the pool at 11:30), the crowds were away. Probably due to dead batteries. The pool emptied out so I launched into the set, since part of the gridge was to do it with the next practice. I did DPS fly and was happy to see #10 on the 50's, knowing that the little extra rest on the 25's would be very welcome. It was

    Off to watch the boys and girls team's play bball this afternoon, then relaxing for the rest of the night. Now, where is that ibuprofen ...
    Categories
    Swim Workouts
  19. 01/18/14: Postal - One Hour Swim

    by , January 18th, 2014 at 08:53 PM (Maple Syrup with a Side of Chlorine)
    I started the day at a very beneficial men's breakfast - the food was great and the pastor shared with us "living within our needs" in terms of how we allocate the 168 hours/week we are given (aren't we used to looking at this idea in terms of money?). I have a sheet to consider.

    I got home before Masters and Lena was ready to come and help count for the OHS that I had planned for the team. I wasn't sure how many would do it, and was very surprised (and proud) that GregJS did an official swim with me, and Melissa, Meg and Kevin did it for the experience.

    I did a 300 warmup, took a Hammer gel and swig of water, then started. I ended up with 4560 yards, which was 5 less than last year, then 100 easy as we all talked about our feat. Here's to our little contribution helping our team remain champs again!
    500 1000
    6:06
    6:26 12:32
    6:35
    6:43 13:18
    6:37
    6:38 13:15
    6:55 (slight break here)
    6:36 13:31
    6:40

    (Masters/Rec/4950 yds/80 min)
    --------------------------------

    My wife took me out to Chili's for lunch, then we enjoyed a couple's massage downtown. We got home this evening for a dip in the hot tub as the snow was falling, now I'm ready for
  20. Workout 01/17/14: noon

    by , January 17th, 2014 at 08:16 PM (Maple Syrup with a Side of Chlorine)
    Two nights of sub-par sleep, and starting the spring semester at the college (I'm taking a 300 level Systematic Theology class; underqualified and overwhelmed as usual) zapped my plans for an early swim today and I caught up on some Zzzz's instead.

    200 Fr/200 Bk/200 IM drill
    4 x 50 B/c ~ :60
    400 Shark Swim
    4 x 50 ~ :60 (fast stoke down, easy free back)
    200 Perfect Stroke with AP
    200 loosen and out
    (Solo/Rec/1800 yds/35 min)
    ----------------------------

    Nothing major, as seems to be the norm these days. Our group is doing the OHS tomorrow, although GregJS and I are the only registered swimmers. The past years our club, New England Masters, has won, so we will try to help bring home the bacon again this year.


    Also, I received some hardware from the 3k and 6k swims last fall - a nice treat!
    Categories
    Swim Workouts
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