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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. Workout 01/14/14: evening

    by , January 14th, 2014 at 10:04 PM (Maple Syrup with a Side of Chlorine)
    Earlier this afternoon I helped with the high school kids. Spent the first 2/3 of practice with the boys, a group with only a few returning swimmers and many new to the sport. We worked primarily on stroke technique due to their makeup. I got in and helped from the wather for both backstroke and fly. Then I worked with the girls on turns. It is interesting - last year some very strong swimmers graduated, and the current group of fast girls think they are better than the others, even wearing different suits at meets. They need to work on swimming faster (by paying attention to instruction) and helping to mentor the younger kids. Anyways, I logged about 500 yards.

    Tonight at Masters I took the main set from Calvin's blog yesterday and modified it ever slightly (we can't all swim at light speed ) and we did:

    200 swim/100 Kick/100 Pull/4 x 25 b/c warmup

    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:19/1:49)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP)
    4 x 50 on :60 (kicked, held :45))
    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:16/1:46)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP - held 1:10)

    200 lossen and out
    (Masters/Rec/2600 yds/55 min)
    --------------------------------
    We also added in some extra rest in the form of Master's minutes, which gave me the gusto to crank a little harder than I might have otherwise. Planning on the One Hour Swim this weekend with the team.

    Oh, and I have scheduled the 3rd Annual Monumental Masters Mini Meet for the last Saturday in April (the 26th, I believe), so get your racing suits ready for some fun in southwestern VT!
    Categories
    Swim Workouts , Planning
  13. Workout 01/13/14: evening

    by , January 13th, 2014 at 09:39 PM (Maple Syrup with a Side of Chlorine)
    It was nice to get in the pool after a long weekend at work (first of the year and insurances do not go together)

    200 Fr/200 Bk/200 IM drill
    4 x 50 b/c ~ :60
    200 with AP - perfect technique
    400 Shark Swim
    4 x 100 on :10sr (last 25 = IMO fast)
    200 shark swim to cool down
    (Solo/Rec/2000 yds/40 min)
    ----------------------------

    Watched the boys at their basketball game this afternoon when I got out of work. They were down by two at the half, but eneded up losing by 12. The coach took all the bigs out in the last quarter and the small guys just tossed attempts for 3-pointers (all 8 did not go in).

    I watched the high school swim meet a bit before I swam. They didn't have a HS team when I was that age, just the town age group club. I think more kids would have stayed with swimming if the team aspect was present back then. I'm planning to double tomorrow, and drop by the HS team to help the (struggling) boys squad with technique and the whole team with turns.
    Categories
    Swim Workouts
  14. Workout 01/09/14: noon

    by , January 9th, 2014 at 08:54 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a relaxed day including a noon swim:

    - 200 Fr/200 Bk/200 IM drill
    - 200 Shark Swim
    - 1 x Noah's Ark with AP

    4 x
    - 1 x 100 kick
    - 2 x 50 (25 stroke IMO FAST into 25 eazy)

    200 perfect stroke with AP
    200 Dolphin Dives in Deep
    (Solo/Rec/2500 yds/50 min)
    ----------------------------

    After the swim Lena and I picked up the boys and traveled to their game about 20 minutes away, joined by Jinho's parents who came up to watch the game after a visit to the school. The team lost (it was kinda expected), but they scored 46 points (their highest of the year), with Preston scoring 8 and pulling down 9 rebounds. My running challenge to him is to get ten rebounds per game, since he thinks that because he is tall (6'6" now) he doesn't need to jump. Jinho saw some playing time as well and scored a few points.

    After the game, his mom and dad cooked up food that she prepared before coming for the vist, so we all shared a delicious Korean meal and a nice cake to complete the night. It was fun talking with them and sharing this special time together.

    In other news, there is a chance that we might be able to see the Northern Lights tonight. How about you - http://www.accuweather.com/en/weathe...splay/21859595
    Categories
    Swim Workouts
  15. Workout 01/08/14: evening

    by , January 8th, 2014 at 10:07 PM (Maple Syrup with a Side of Chlorine)
    My plans to double today were derailed due to an eye doctor visit at 9am. I don't mind the dentist nor the doctor, and actually looked forward to a stress echo to show off my wonderful pulse management last month, but I dread the optometrist. I always pop some acetaminophen before the test because I am a wimp when my eyes undergo the bring lights and rounds of drops - I have to remember to breathe! No big vision changes - first time in many years, so that is good. After helping my daughter try out a new used car (which we hope to bring home Friday), I headed to the pool before supper:

    It was packed during the combo family/lap swim, and the water is back to 83+.

    200 Fr/200 IM drill/200 IM drill (no Bk, too crowded)
    400 Shark Swim

    2 x 200 with AP
    400 IM (50 drill, 50 swim)
    1 x 200 FR (25 drill, 25 build)
    1 x 200 Dolphin Dives in Deep
    14 x 25 on :30 (1 ez, 1 stroke fast, 1,2,1,3,1,4 (IM order))

    200 loosen and out
    (Solo/Rec/2750 yds/60 min)
    ----------------------------

    On a more serious note, we have a chain of gas stations in the NY/VT/MA area called Stewart's. I stopped in tonight for some milk and got a hand packed pint of ice crea to go - due to my selections, I was informed that they are having a shortage of peeanut butter and once the current supply of ice cream with it runs out, I'll be out of luck for a while. That is cause for alarm in my house, and I'm bummed because they come out with an annual flavor called Mud Season (coffee ice cream with chocolate chips and pb swirls). Have to make it myself
    Categories
    Swim Workouts
  16. Workout 01/06/14: morning

    by , January 6th, 2014 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    200 fr/200 bk/200 im
    400 Shark Swim

    5 x 100 from on 1:20
    100 drill
    4 x 50 (free down, IMO stroke back)
    50 ez
    4 x 25 b/c
    200 loosen and out
    (Solo/Rec/2150 yd/45 min)
    --------------------------------------
    Categories
    Swim Workouts
  17. Workout 01/04/14: morning

    by , January 4th, 2014 at 01:25 PM (Maple Syrup with a Side of Chlorine)
    Masters workout this morning, and the pool is even cooler! 80 degrees! Gotta love this artic cold weather pattern we're locked in to.

    200 swim/100 kick/100 pull (did an extra 100)
    4 x 50 Quarter's Strong

    400 neg split on 7:30 (did 500 w/ snorkel and ap)
    1 x 50 on 1:10 kick
    300 Pull on 6:30 (did 400 IM)
    2 x 50 on 1:10 choice (did kick)
    200 (swim/stroke by 50) on 4:00 (did 300 w/ snorkel)
    3 x 50 on 1:10 choice (did kick)
    150 Dolphin Dives on 3:30 (did 200 back - 2:29)
    4 x 50 on 1:10 choice (did kick)
    100 for time (:58 - FR from blocks)

    200 warmdown
    (Masters/Rec/2900 yds/75 min)
    -------------------------------

    We had a full pool at practice today, with eight people including myself! A couple of new swimmers, too! I found this workout from a while back, and thought it would be a good mix to start the year off right.
    Categories
    Swim Workouts
  18. Workout 01/03/14: noon

    by , January 3rd, 2014 at 02:06 PM (Maple Syrup with a Side of Chlorine)
    200 fr/200 bk/200 im drill warmup

    Shark Swim - IM
    100 - 100
    200 - 200
    300 - 300
    400 - 400

    10 x 50 fr on :40 (held 35's)

    250 warm down
    (Solo/Rec/3350 yds/60 min)
    ----------------------------

    First swim of the New Year, with a nice treat: water temp = 82. Unheard of around here! With the cold temps (we got as low as -16 overnight Thursday) they are having trouble keeping the pool warm. The aqua joggers were crabbing, so I made sure to complain to the guard that the water was too hot!

    Looking toward this year in the water, I am choosing to drop my GTD to 250 miles as life seems to be staying busy, especially with the exchange students and some small trips planned. Last year my only pool meet was our local dip, and this year I am sure if many more opportunities will be available. I will keep looing at OW swims, although Kingdom is out. Looks like the cable swim at Lake Placid is on, and perhaps some more depending on my work schedule.
    Categories
    Swim Workouts , Planning
  19. Workout 12/30/13: evening

    by , December 30th, 2013 at 10:50 PM (Maple Syrup with a Side of Chlorine)
    Been a while since I was in the pool, yet my GTD thicker has kept moving forward. Slowly. I've been even slower! I knew that I had opportunity for two swims (one tonight and one tomorrow at lunchtime) to knock out the 5017yds in order meet my goal for the year. 1hr 15min tonight, and I decided to go for it

    4 x 1000 on 14:00
    10 x 100 on 1:25
    150 loosen and out
    (Solo/Rec/5150 yds/90 min)
    ----------------------------

    My Go The Distance 2013 goal: 300.00 mi. Progress towards goal:
    ! Congratulations! You have achieved your goal for Go The Distance 2013
    My goal pace: 299.18 miles required as of today to reach my goal by the end of the event.
    My actual current pace: 300.08 miles as of today
    I figured that since I was able to do the 6k in ~1:20, and the One Hour in January netted around 4500, I had a shot. With a nearly empty pool and a full water bottle, off I went. I mixed up the thousands to help keep the math correct, then settled into some 100's when I had the time left at the end of all that distance (held 1:15 on them).

    Now I can take tomorrow off!
  20. Workout 12/26/13: am and evening

    by , December 26th, 2013 at 09:59 PM (Maple Syrup with a Side of Chlorine)
    Helped a local triathlete out this morning with some swimming tips. Good conditioning but technique helps that I offered were well received. I snuck in some swimming myself, totalling 1500 yds.

    Tonight's main set (total 2200 yds) featured:
    4 x
    - 150 Fr on 2:00 every 3rd lap fast
    - 2 x 75 on 1:15 kick/pull/swim
    - 6 x 25 on :30 IM rotate, every 3rd and 6th fast

    Had a delightful day at home with family for Christmas. Found this neat quote I wanted to share: "The Christmas message is that there is hope for a ruined humanity –hope of pardon, hope of peace with God, hope of glory – because at the Father’s will Jesus Christ became poor and was born in a stable so that thirty years later he might hang on a cross. It is the most wonderful message that the world has ever heard, or will hear.” – J.I. Packer, Knowing God
    Categories
    Swim Workouts
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