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Swim Workouts

  1. Workout 04/30/14: evening

    by , April 30th, 2014 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    It's been a damp and cold day here in the northeast, so I hunkered down next to the pellet stove to work on two papers for my Bible class. Finished my Pneumatology paper and pushed past the half-way mark of my research paper. The last class is tomorrow night, and since I am auditing I'll just hand it in the following week when the kids take their exams.

    I received a note that the school was hosting a pizza lunch and movie with the president, so Lena and I went over and watched Monumental, Kirk Cameron's film from a few years back. It was a great look at the plight of the Pilgrims, and a lot different than I remember learning about in school (although I rocked out the big yellow buckle in a 2nd grade play). I'd recommend checking it out if you have access to it.

    After watching my niece in her swim lesson, I did the team workout from last night:

    700 warmup
    3 x
    - 50 kick/200 swim/50 pull

    4 x 75 on :20sr
    100 loosen
    (Solo/Rec/1900 yds/30 min)
    --------------------------------

    It ended up being family/lap swim, and there was some traffic in the lap lane. Oh well. Went into work from 6-8 to count narcotics during our annual biannual inventory, then came home to relax for the night .
    Categories
    Swim Workouts
  2. Workout 04/28/14: noon

    by , April 28th, 2014 at 01:54 PM (Maple Syrup with a Side of Chlorine)
    I'll recap the meet from Saturday at some point, but I had a great time and everything went smoothly. Lots of fast and fun swims by all

    Quick workout at lunch today before heading into work:

    200 Fr/200 BK

    2 x (all with snorkel)
    - 100 kick/100 AP/100 pull with buoy

    200 IM drill as loosen
    (Solo/Rec/1200 yds/20 min)
    --------------------------------
    Categories
    Swim Workouts
  3. Workout 04/25/14: noon

    by , April 25th, 2014 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning working on my research paper due next week. Hit the pool at lunchtime:

    200 fr/200 bk/200 im drill
    8 X 50 (alt kick/drill)
    4 X 50 Quarter's Strong free
    200 loosen
    (Solo/Rec/1400 yds/35 min)
    --------------------------------------

    Meet Warm-up. Felt good. Three other swimmers for tomorow's meet were there - so cool. Had another entry in the mail, so we're at 30.

    Picked up some goodies for prizes, should be all set for the meet!
    Categories
    Swim Workouts
  4. Workout 04/22/14: evening

    by , April 22nd, 2014 at 10:41 PM (Maple Syrup with a Side of Chlorine)
    Spectacular Chapel at the college this morning, as the head of the Southern Baptist Convention, Fred Luter, came to preach - what a great sermon from John 10.

    Masters tonight: old taper workout:

    200 swim, 150 pull,150 kick
    4 x 50 Quarter's Strong on 1:15
    100 non-free swim

    2 x
    - 25 AFAP into 75 DPS
    - 25 DPS into 25 AFAP
    - 25 EZ, 25 Build, 50 DPS (drop one stroke on last 25)

    2 x 100 (100 stroke/IM into 50 kick at 75%
    4 x 50 Active Recovery and out
    (Masters/Rec/1900 yds/55 min)
    -------------------------------------

    Full pool, and Greg was going so fast on the AFAP that he lost his suit. He was like and we were all like and


    update 4/24: meet has 29 people right now, likely another 5 or so by Saturday. It's coming along ...
    Categories
    Swim Workouts
  5. Workout 04/21/14: evening

    by , April 21st, 2014 at 10:20 PM (Maple Syrup with a Side of Chlorine)
    How, been a while since I was able to get a workout in. We made a trip to southern Virginia last week during school vacation, stopping in Philly and DC for a day before getting to hang out with friends for a bit. I got some info from Chris S. about swimming in the Richmond area, but was not able to make it happen with family activities. Instead of enjoying the parking lot known as I-95, we took a more westerly route home and stopped in at Gettysburg before traversing PA and then shooting north back to VT.


    President Obama says hello

    I did sneak in 20 minutes on Thursday for a swim, but basically floated about after the long ride home on Wednesday. Had to work the weekend, but made it sunrise service at 6am, then to my sister-in-law's house for an egg hunt and Easter dinner, then went to celebrate the one year anniversary of the church plant for a resurrection service in the evening - a great night!

    After work today I hopped in to the water:
    200 Fr/200 Bk/200 IM drill
    400 kick/drill by 50
    5 x 50 FR on :45
    1 x 50 ez
    5 x 50 Bk on :50
    1 x 50 ez
    20 x 25 on :30 (2 Fr DPS, 1 IM order sprint, 1 FR DPS)
    300 loosen and out
    (Solo/Rec/2400 yds/45 min)
    --------------------------------

    Ate too much on vacation and also Easter, so I feel like a stuffed pig (and look the same way). I am looking forward to picking up jogging again a couple of days per week after this weekend's meet in order to help drop some weight.

    Speaking of the meet, we are now at 19 entries with early deadline to be postmarked by tomorrow. I am planning for ten more to come in before the weekend from some of the clubs in western Mass, and hopefully some from neighboring Adirondack's. Don't think well hit the almost 40 from last year, but should get over 30. The biggest headache right now is that two of three officials have dropped out, so we are looking for a second one with me probably filling as well as an extra set of eyes. I am confident the pool will be full and ready for a fun meet by Saturday.
    Categories
    Swim Workouts , Planning
  6. Workout 04/08/14: evening

    by , April 8th, 2014 at 10:42 PM (Maple Syrup with a Side of Chlorine)
    Spent the day grouting at the college as planned, and enjoyed a great Chapel service with a guest pastor from Oklahoma. I watched my niece at swim lessons this afternoon than went with her family (and my daughter) to the Art Show that her daycare put on before grabbing some pizza. A fun evening!



    Made it to Masters:
    200 Swim/200 Kick/200 Pull
    8 x 25 drill
    4 x 300's, done as:
    - 4 x 25 FAST on :45, 100 loosen, 4 x 25 on :45 (down FAST, back ez)
    - 2 x 150 on 3:30 Even Split (I did 200's: 2:24, 2:22)
    - 6 x 50 on 1:15 (1 ez, 2-5 = Quarter's Strong [I did 75's], last one ez)
    - 3 x 100 (50 pull/50 swim)
    (Masters/Rec/2200 yds/60 min)
    ------------------------------------

    Had a full pull, with GregJS, Carol, and Renee swimming the workout with me while Tim, Melissa, and Emily did their own thing. 9 entries so far for the meet in about 2.5 weeks, a little less than last year, where we had 39 swimmers. I think we'll be in the lower 30's this year.

    Greg is swimming up in the Burlington area this weekend at a first time meet - swim fast!
    Categories
    Swim Workouts
  7. Workout 04/07/14: evening

    by , April 7th, 2014 at 11:42 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work. Emma is feeling better, but very sore. She sure is a trooper

    After work today I started on some grouting at the college and will do more tomorrow. I was able to get in a short swim before watching some movies with Emma (everyone else in the family is down in PA looking at Messiah and Lancaster Bible Colleges).

    200 FR/200 BK/200 IM drill
    3 x (50 kick, 50 pull, 100 DPS with AP) all with dorkel
    4 x 75 on 1:20 (swim/drill/sprint rotating IM order)
    1 x 50 EZ
    4 x 50 Quarter's Strong free on 1:00
    100 loosen and out
    (Solo/Rec/1850 yds/35 min)
    --------------------------------

    I'm feeling a bit sluggish in the water, but happy to #GetWet. GregJS was cranking some fast 50's between the other two swimmers in our lane, so I had to give way. I'm ready for masters tomorrow night.
    Categories
    Swim Workouts
  8. Workout 04/03/14: evening

    by , April 3rd, 2014 at 07:26 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning with Emma and her continuing dental saga. She had five extractions and bone grafts in prep for four implants. Please pray for her recovery and pain to be small, and for the rest of the plan to work out as the dentist has suggested. We're believing that God will take care of all the details, especially the financial part.

    Quick swim before my college class tonight:
    200 Fr/200 Bk/200 IM drill
    2 x (with dorkel)
    - 100 kick
    - 150 pull
    16 x 25 on :30
    - odds easy Fr, evens = FAST IMO
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    ----------------------------

    More or less just trying to finish last night's workout since I have not been making time for the pool as of late.
    Categories
    Swim Workouts
  9. Workout 04/02/14: evening

    by , April 2nd, 2014 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I was treated to an eight hour Interal Audit at work, with low staffing, on the first of the month, which happened to be April 1st. Boo.

    Quick workout tonight:

    200 Fr/200 Bk
    8 X 50 kick on :55
    - 4 Fr, 4 Bk
    4 X 100 on 1:25
    4 X 50 BK on :50 Quarter's Strong
    4 X 50 FR on :50 b/c
    100 loosen
    Solo/Rec/1700 yds/30min)
    Categories
    Swim Workouts
  10. Workout 03/29/14: morning

    by , March 29th, 2014 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    I had a couple of good days at work, then attended the last hour of class Thursday night. I had three chances to swim yesterday, and didn't. Went to a concert for a couple of girls from Preston's school that are heading to Ireland this summer - that was fun and we won a basket with breakfast goodies!

    This morning I made it back to the college for a work day, finally finishing the tiling of the downstairs two bathrooms and then helping with painting on the fourth floor. Then I headed to Masters practice and joined eight other swimmers


    w/u: 200 Swim/200 Pull/200 Kick/100 swim

    Now for fun with Swimopoly:


    We ended up doing:
    4 x 25 choice
    4 x 12.5 AFAP
    4 x 50 b/c
    2 x 100 (kick/pull) (I did an extra 50)
    3 x 100 back
    300 Negative Split
    200 Free Relay (me vs the two teams), in place of going to Jail
    6 x 50 Best Average on 2:00

    100 loosen and out
    (Masters/Rec/2600 yds/90 min)
    ------------------------------------

    I borrowed this idea from a tweet I saw a while ago and adjusted it to the abilities of our workout group. Instead of using dice to "roll" through the board, we used Greg's stopwatch and the last digit = move. There was enough variety and opportunity to adjust that everyone did the Swimopoly game, even those that typically just swim on their own. It was great fun!
    Tags: swimopoly
    Categories
    Swim Workouts
  11. Workout 03/25/14: evening

    by , March 25th, 2014 at 10:49 PM (Maple Syrup with a Side of Chlorine)
    I was a slug last week. Picked up an extra shift and then life got busy during my long week of work so only one swim. I did manage to play some basketball at my son's school after church on Sunday night - without feeling too horrible yesterday. I skipped swimming last night because the college was showing a rebroadcast of the Bill Nye and Ken Ham creation/evoultion debate, so Preston joined me in watching that before I headed to Men's group for a bit.

    Today was busy as well, but I knew that I could count on making masters tonight. I had a drug task force meeting this morning before going to Chapel, then spent some time at the college's library getting books for a research paper that I am working on for the end of the semester. I don't take the tests since I am auditing the class, but the prof is grading my papers so I am taking advantage of that. A quick nap before a light supper then off to practice (borrowed fromiefer's weekly workout):

    300 FR swim
    100 kick on Back
    100 IM drill
    100 kick on front
    4 x 25 - focus on streamlines

    300 FR Pull with buoy, every 3rd 25 Fast (did 350)

    3 x
    - 25 Stroke/25 fr/25 stroke. :20 sr (did one each IMO)
    - 75 of above stroke. :20 sr
    - 100 DPS free. :60 sr (I did 150's with AP)

    5 min warmdown (did 300)
    (Masters/Rec/2200 yds/60 min)
    --------------------------------

    Lots of people at practice tonight, eight total in the water. Greg and Gabby did the workout with me, while others did their own thing. A new swimmer, Renee, was there and Carol joined us for the first time since Thanksgiving. Tim, Melissa, and Emily are working on base for tri's. We had a lot of swimmers on Saturday, so I am planning to bring a "Swimopoly" game for this weekend.

    The full results for the Harvard meet have been posted into the USMS database. Click here for the update from Rick. My split request for the 500 and 1000 was not included, so I emailed them earlier today (although it won't be earth shattering if they are missed).

    Other meet news: we have five entries so far for the Bennington meet in a month. I am expecting ~12 from the teams in Western Mass, so things are moving along swimmingly on this front. Also, on 4/12 there is a first-time meet in Northern Vermont (Greg is thinking of goin, but I'll be out of town). Then a meet at UVAC before some other fun in the Adirondacks - lots of opportunites!
    Categories
    Swim Workouts
  12. Workout 03/19/14: morning

    by , March 19th, 2014 at 11:57 AM (Maple Syrup with a Side of Chlorine)
    Easy workout today:

    200 Fr/200 BK/200 IM drill
    600 Shark Swim
    4 x 100 on (traffic) Quarter's Strong Free
    100 ez
    4 x 50 on 1:00 Quarter's Strong Free
    8 x 25 on :30 IMO (ez/fast in pairs)
    100 loosen and out
    (Solo/Rec/2200 yds/50 min)
    --------------------------------

    I am tired from this past weekend's adventure, and then coming back to work two 12 hour days. Planning to play some basketball with my son's team after school, then perhaps another swim tonight.
    Categories
    Swim Workouts
  13. Workout 03/11/14: evening

    by , March 11th, 2014 at 11:42 PM (Maple Syrup with a Side of Chlorine)
    Had a busy day, starting with new tires this morning for the van, then coming home to work on a Bible class paper (oh, I was pleased to receive a 95 on my Bibliology paper from a few weeks ago), then went to Chapel. I was able to play the drums, adding that element to the praise and worship team for the first time. Then I watched my niece for a couple of hours before heading to visit my 92 year old Nana - a great time! Dinner on the way home then practice:

    200 Fr/4 x 50 kick/4 x 50 drill
    4 x 50 Quarter's Strong on 1:10
    100 non-free swim
    4 x 25 sprint ~ 1:00

    main set:
    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP (:28)
    2 x 50 EZ
    1 x 75 AFAP (:46)
    3 x 50 EZ
    1 x 100 on 90% (1:01)
    4 x 50 EZ

    200 IM drill and out
    (Masters/Rec/1950 yds/60 min)
    ------------------------------------

    I was able to loaf tonight under the guise of tapering, so GregJS did a bunch more. I'll get in another quick swim Friday morning before heading to Boston for the weekend, and the 1650 on Saturday afternoon.
    Categories
    Swim Workouts
  14. Workout 03/10/14: evening

    by , March 10th, 2014 at 10:55 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work and I was not feeling the greatest, so I was happy to finish today at 2pm and not have to return until Wednesday morning. I have a drum set in the basement that has not been played in years, so I have loaned it to the college for their Chapel services. I'll be able to play there as well, so that is a plus.

    After supper I went to the pool for a 30min swim, going back to some taper workouts from past seasons. Didn't quite get through the whole workout tonight, but did run into GregJS and had a good chat before swimming.

    200 FR/200 IM drill/200 Back

    3 x
    - 50 DPS, :10sr into
    - 25 AFAP into 25 EZ, into
    - 100 kick

    100 loosen and out
    (Solo/Rec/1300 yds/30 min)
    ----------------------------

    Normally this workout calls for a round of Quarter's Strong and some 4 fast 25's, but I needed to get out so that I could attend Men's Group tonight. I'm feeling good in the water, although a bit too bulky in the mid section.

    I am only swimming distance day at Harvard this year, which is this weekend. The link is: http://meetresults.com/2014/nelmscscy/ I will submit a split request for the 1000 so I can make two swims out of one, and am actually thinking of a 500 request as well. I opted to swim in the shallow end of the pool, which means an in water start. Not too sure of expectations for the swim, as the one time I swam the mile it was scm in Maine with jbs. I'll swim this one a bit differently, and be surfing the forums for ideas on how best to attack it (before it attacks me).
    Categories
    Swim Workouts
  15. Workout 03/06/14: morning

    by , March 6th, 2014 at 03:41 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 05:23 PM by rxleakem

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

    by , March 5th, 2014 at 09:46 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
  17. Workout 03/03/14: morning

    by , March 3rd, 2014 at 10:19 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
  18. 03/01/14: Glens Falls Masters Meet

    by , March 2nd, 2014 at 12:14 AM (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!
  19. Workout 02/25/14: evening

    by , February 25th, 2014 at 11:32 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
  20. Workout 02/24/14: evening

    by , February 24th, 2014 at 10:36 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 09:51 AM by rxleakem

    Tags: hiking
    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Planning
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