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Swim Workouts

  1. Workout 11/03/15: evening

    by , November 3rd, 2015 at 09:35 PM (Maple Syrup with a Side of Chlorine)
    A beautiful day today here in southern Vermont, and i was able to get out on the motorcycle for a nice looking ride with Lena. Made it to masters tonight...

    3 x 100 choice on :15sr
    2 x (with snorkel)
    - 50 kick with ak
    - 100 pull
    - 2 x 25 build (plus an extra 200)

    2 x 200 as 50 choice 50 pull (did 50 after each)
    4 x 100 descend 1-4 (did 50 non free after each)
    8 x 50 choice (in pairs: easy then hard)

    200 loosen and out
    (Masters/Rec/2600 yds/60 min)
    ----------------------------

    Great swim tonight. Joined Greg, Carol, MG, and Jim as Matt and Peggie were on their own.
    Categories
    Swim Workouts
  2. Workout 11/02/15: evening

    by , November 2nd, 2015 at 07:36 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but I sure did enjoy the extra hour of sleep! The nice thing about seeing November on the calendar is that the Rec is now open for a half day on Sundays through the spring, a nice treat.

    Swim tonight in the crowded adult swim lane ...

    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with alignment kickboard
    - 150 strong swim with agility paddles
    - 100 pull with buoy

    200 as 25 easy into 25 fast IMO
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    --------------------------------

    Well, my goggles fell out of my bag as I left the house, so I had to borrow a stylish pink kids spare pair from the lifeguard

    Here is a picture that I took last night of the sky - Preston was out and about driving and we followed the sky as it yield beautiful colors like this for about 15 minutes. Then they dissipated...
    Categories
    Swim Workouts
  3. Workout 10/29/15: noon

    by , October 29th, 2015 at 07:32 PM (Maple Syrup with a Side of Chlorine)
    Beat the rain to the pool, but was not so lucky on the walk home, so I stayed a tad wet ...

    150 free/150 back/200 im drill

    2 x (all with snorkel)
    -100 kick with finis alignment kickboard (first time!)
    -150 strong with AP
    -100 pull with buoy

    10 x 50 (descend in threes)
    1-3 free on :45
    4-6 back on :50
    7-9 free on :45
    last one easy

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

    Ventured over with Preston to see my grandmother, who turned 94 last month just before falling and breaking her pelvis. A bit of rehab and she has been home for about three weeks. It was great to catch up with her and find that she has been released from home PT and graduated to use of a cane for daytime mobility. We enjoyed a delightful cup of tea and cookies, just like I remember as a kid!

    Even with rain and wind these past few days, the foliage is still trying to hang on. It was a beautiful season for the leave peepers - here is a farm we drove by on the way to Nana's house ...
    Categories
    Swim Workouts
  4. Workout 10/24/15: morning

    by , October 24th, 2015 at 03:56 PM (Maple Syrup with a Side of Chlorine)
    Had a bit of a head cold the past few days and took Friday off. On the upswing after some solid extra sleep and joined the crew at Masters this morning. A packed house!

    200 swim/100 kick/200 pull
    8 x 25 drill
    300 pull (did 400)
    4 x 25 kick
    300 as 25 ez/25 fasd=t/50e/50f/75e/75f (did extra 100)
    Relay fun (push/pull in pairs and then 25 sprint
    4 x 75 on :20 sr with middle 25 fast
    4 x 50 on :15 sr descend
    200 loosen and out
    (Masters/Rec/2300 yds/75 min)
    --------------------------------------

    Greg, Matt, Kevin and I were in the fast lane, Meg, Melissa, and Rachel in the middle lane, and newcomers Julie and Alisa joined Marie while my wife stayed out and talked with the guard. It is really neat to see the pool packed. The workout went well and there were no collisions, so that is a plus!
    Categories
    Swim Workouts
  5. Workout 10/20/15: evening

    by , October 20th, 2015 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Masters tonight with the team:

    200 swim/100 kick/100 pull
    4 x 50 on 1:10 even pace

    4 x
    - 100 pull on 2:00
    - 3 x 50 on 1:00 (did im switch)
    - 2 x 25 on :10sr easy

    200 (kick/pull by 50)
    200 loosen and out
    (Masters/Rec/2200 yds/50 min)
    ----------------------
    I swam with Greg, with Meg, Beth and Jim doing the workout on their own. Matt was doing his own workout as did Lena and Peggi. [I helped these last two with breathing last week and they are making great strides with swimming full freestyle. I'm really proud of my wife ]

    We enjoyed a short trip to Philly over the weekend to visit with my daughter. No swimming for me but that was just fine - it was great to have the family together for a bit and checking out some new things in and around the city.
    Categories
    Swim Workouts
  6. Workout 10/13/2015: evening

    by , October 13th, 2015 at 08:54 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I was able to sneak in a nice motorcycle ride after Lena and I drove around to get in some leaf peaking. Today I cleaned out the garage and then made it to the college for practice so that I can drum on Thursday during chapel, my first time this year.

    I hit the pool early tonight...

    200 free/200 back/200 im drill
    600 shark swim
    1 x 100 loosen
    1 Noah's Ark
    100 loosen and out
    (Solo/Rec/1900 yds/35 min)
    --------------------------------

    Not too crowded tonight. My lower back has been bothering me since last week and is still tight. Swimming helped a little but was more awkard than anything. Tonight I did some instruction at Masters and helped my wife and Peggi with breathing while swimming freestyle - they both did a great job and were able to get in a few laps with their faces underwater!

    Here's a pic that I took at the Men's Retreat this past weekend - beautiful place in NH!


    My brother-in-law Dave by the lake


    The climbing wall that Dave, Greg, and I climbed - 35 feet tall!
    Categories
    Swim Workouts
  7. Workout 10/09/15: morning

    by , October 9th, 2015 at 09:24 AM (Maple Syrup with a Side of Chlorine)
    Another quick swim this morning - adult swim was packed this morning.

    200 free/200 back/200 im drill
    400 shark swim
    4 x 100 on traffic (even length stroke IMO, last fast)
    100 kick
    100 loosen and out
    (Solo/Rec/1600yds/30 min)
    -------------------------------

    First three swim week since Nats. Off to Men's Retreat this weekend, then on staycaction next week.
    Categories
    Swim Workouts
  8. Workout 10/06/15: evening

    by , October 6th, 2015 at 10:48 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed the day off by getting errands completed and also making supper - a delicious chicken parm soup with zucchini bread. I even have leftovers for work tomorrow. Full house on the pool tonight...

    200 free/100 kick/100 pull
    4 x 50 even pace on 1:05

    2 x 300 on :30 sr
    3 x 200 on :20 sr
    3 x 100 on :10 sr

    200 loosen and out (added extra 150)
    (Masters/Rec/2450 yds/60 min)
    ------------------------------
    Some new faces for me to meet tonight with Jim and Beth and Peggi in the water. Jeanette also swam for the first time in a long while. Great workout with Greg pushing me as I get back into the swim of things.
    Categories
    Swim Workouts
  9. 10/05/15: evening

    by , October 5th, 2015 at 07:54 PM (Maple Syrup with a Side of Chlorine)
    Quick swim tonight.

    200/free200 back/200 im drill
    400 shark swim
    100 loosen
    (Solo/Rec/1100 yds/20 min)
    Categories
    Swim Workouts
  10. Workout 09/26/15: morning

    by , September 26th, 2015 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    Masters this morning - swam with Greg and Kevin, with Matt and Marie on their own.

    200 free/100 kick/200 pull
    4 x 25 burst and cruise on :35

    4 x 125 on :15sr (50 free, 25 stroke sprint, 50 free dps)
    1 x 300 pull
    1 x 100 kick
    10 x 50 on 1:05 (odds choice, evens FAST Free progression - hit 28 on the last one)
    200 loosen and chatter (I also added an addition 200 over the course of the swim)
    (Masters/Rec/2400 yds/60 min)
    --------------------------------------

    Wow, it's been two weeks since my last swim. I made good on the threat to start painting the house, and that has consumed any extra time in my schedule. I am getting a good workout each day scraping, caulking, and prepping...not to mention the painting! Lena has helped out to make the process a bit more bearable. I have also replaced the motion light on the garage, installed a keyless deadbolt for the backdoor, replaced the external vents for the dryer and the bathroom fan, and some finish carpentry that needed to be completed on the addition we put on a few years ago. At this point, the only painting that needs to be finished is the trip on the back of the house, and in the spring I will likely do that (unless the weather warms up a tad) as well as the west side of the house. I'll have some landscaping to do as well heading into this fall as we had a family friend remove three trees and a few shrubs that got a little out of control.

    I posted about our last team OW swim here (http://forums.usms.org/entry.php?368...ut-09-06-15-OW). My class at the college this year is going well - I really enjoy the professor and the reading that we are completing. I also watched 'The War Room' with Preston and Lena on Monday - great movie about the power of prayer that our community was blessed to have play locally.

    Updated September 27th, 2015 at 07:53 PM by rxleakem

    Categories
    Swim Workouts
  11. Workout 09/12/15: Morning

    by , September 12th, 2015 at 01:46 PM (Maple Syrup with a Side of Chlorine)
    I've been working at some house projects, namely scraping and prep work for some painting. My drylands.

    200 swim/200 kick/200 pull
    8 x 25 drills
    6 x 75 on :15sr (desc 1-3,4-6. Did second round back)
    200 pull
    4 x 150 on :15sr (best avg. Did first 50 IMO)
    14 x 25 on :40 (1-5 stroke/free, 6-10 fast/ez, 11-14 -1 stroke count)
    200 loosen (I also got in an extra 300)
    (Master/Rec/2900ys/75min)
    ------------------
    Good workout and now I'm looking forward to a visit with Emma this weekend

    Updated September 12th, 2015 at 10:01 PM by rxleakem

    Categories
    Swim Workouts
  12. Workout 09/08/15: evening

    by , September 8th, 2015 at 09:47 PM (Maple Syrup with a Side of Chlorine)
    Had a nice swim tonight at Masters, with Greg, MG, and Meg (Matt did his own workout)

    200 swim, 100 kick, 200 pull
    8 x 50 on 1:05 even split
    4 x 125 on 2:20 (I did im)
    300 dps (did 350)
    4 x 75 on 1:40 descend
    200 as 50 kick, 50 pull
    200 loosen and out
    (Masters/Rec/2250 yds/60 min)

    I spent the morning resealing cthe driveway, so I'm beat!

    First day back in the pool since it closed two weeks ago
  13. Workout 09/06/15: OW

    by , September 6th, 2015 at 10:04 PM (Maple Syrup with a Side of Chlorine)
    Searsburg Reservoir:

    This was my first time swimming in here, and the last group swim of the summer. I drove over with Matt and met Greg at the parking area. This is a smaller body of water, the second reservoir of the Deerfield River that pools up for electricity generation. I have a track of the swim noted here:
    https://drive.google.com/file/d/0B8S...t0Nnd2NDA/view

    On the northeast side of the bowl we found the river spilling in, and to the southeast a white building, where water flows over a spillway and on to another reservoir. Water on the surface was great, around 74°f, but just two or three feet below our catch yielded cold water, about ten degrees cooler. Notice that one lonely tree has fallen victim to fall foliage, the only one thus far that I have seen.

    Here is a picture looking east from the parking area:
    Categories
    Swim Workouts , Open Water
  14. Workout 09/02/15: OW

    by , September 2nd, 2015 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    Summer doldrums, especially with the Rec closed. Last weekend Lena and I took a quick overnight to Connecticut for some beach therapy (I only did a ten minute swim) and then we stayed overnight with my Aunt and Uncle. Bonus...fresh CT peaches!

    Went for a dip at Paran tonight solo, 3/4 of a mile as the sun set.
    instagram.com/p/7JeP_-lmyQ/
    Categories
    Swim Workouts , Open Water
  15. Workout 08/25/15: OW Raponda

    by , August 25th, 2015 at 09:47 PM (Maple Syrup with a Side of Chlorine)
    Today classes started at the college so I went to Chapel this morning, then worked on fixing a broken privacy blind on the side porch.

    The Rec is closed so I set up four OW swims over the next two weeks. Today was at Raponda, and Greg and Rachel came along with my wife! I have been helping her with becoming more comfortable breathing, and she swam about 800yds out to the raft and back while we went out on the lake. I really proud of her for rocking her first open water lake swim! We logged just over a mile on the east side of the lake, as a powerboat or two stayed on the western shore.

    Here's a picture from before the swim...

    Updated August 25th, 2015 at 09:53 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  16. Workout 08/22/15: OW Raponda

    by , August 22nd, 2015 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    I woke up early today to help escort my friend Tim. He concocted a homegrown Iron Man triathlon, swimming 2.4 miles over at Raponda, then a 112 mile bike ride through three states, and finally a marathon 26.2 mile run. All on his own, which has to be the most difficult thing to do!

    I was able to stay for half of his swim before leaving for work. Tim was smooth in the water and had a lot of friends to help - Melissal, Rachel (fresh off their IM Mount Trebulant in Canada last week), and Rachel's husband were on SUPs, Tim's oldest son kayaked, and Carol swam the whole way.

    He finished in just over 14 hours (he had some issues during the run and ended up powerwalking for over half the distance) to a crowd of 50 or more cherring at the finish line at our local HS. A great feat!

    Some pics I took can be found here on fb.

    Updated August 25th, 2015 at 09:51 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  17. Workout 08/19/15: noon

    by , August 19th, 2015 at 04:33 PM (Maple Syrup with a Side of Chlorine)
    It's tough getting back to work after vacation, especially entering my long week. I slept in today then hit the pool at lunch...

    200 free/200 back/200 im drill
    500 shark swim
    4 x (50 strong DPS on :50, 100 fast on 1:30) mixed in stroke/im
    200 loosen and out
    (Solo/Rec/1900 yds/40 min)
    -----------------------------------

    Matt was finishing up a set (he's planning to hit up Nationals in the spring), and Kevin was also there. Not too much traffic in the pool.

    Hot and humid here in VT. Last week I preformed the marriage ceremony of my sister-in-law and her fiancé and dropped off the paperwork today. I also paid for the class that I will audit this fall at the Bible College, a Christian Counseling class called Spiritual Formation. The other classes held on Thursday nights do not really apply to me so I went with this one. Only two books, and I was able to get one as an ebook so I will be all set for the third year of the college!

    Updated August 19th, 2015 at 10:51 PM by rxleakem

    Categories
    Swim Workouts
  18. Workout 08/15/16: morning

    by , August 15th, 2015 at 07:08 PM (Maple Syrup with a Side of Chlorine)
    Vacation is slowing coming to an end much too quickly. Yesterday I officiated the marriage of my sister-in-law to her fiance in a beautifully small ceremony at a friend's church. A great day that was made a bit longer due to clean up afterwards.

    200 swim/100 kick/100 pull
    4 x 25 Burst and Cruise
    8 x 50 pull on :10sr (breathe 3/5 by 25)
    8 x 50 kick on :10sr (25 fast, 25 easy)
    200 on 3:30 neg split (did 250)
    100 on 2:00 (drill/swim by 25)
    400 (breathe 3/5/3/5 by 25)
    100 as 50 easy, 50 timed (went :28)
    100 easy and out
    (Masters/Rec/2200 yds/70 min)
    ------------------------------------
    Masters practice this morning, with Greg swimming with me and Matt on his own. My last practice with the team before the Rec shuts down for a two week cleaning. I will be preparing an open water list to offer folks which the pool is dry. Two of our swimmers are competing in the IM Mont-Tremblant tomorrow so we'll be cheering on Melissa and Rachel!
    Categories
    Swim Workouts
  19. Workout 08/12/15: evening

    by , August 12th, 2015 at 08:52 PM (Maple Syrup with a Side of Chlorine)
    On vacation this week, working on some projects around the house. This afternoon I went for a short motorcycle ride this afternoon with Lena and ended up riding in the rain. Fun time!

    Quick swim this evening...
    200 free/200 back/200 im drill
    300 Shark Swim
    4 x 50 with 25 easy into 25 FAST IMO
    100 loosen and out
    (Solo/Rec/1200 yds/30 min)
    --------------------------------

    Tomorrow I have some tiling lined up at the College's new dorm area during the morning
    Categories
    Swim Workouts
  20. Workout 08/09/15: morning

    by , August 9th, 2015 at 12:20 PM (Maple Syrup with a Side of Chlorine)
    Still here in Cleveland with Preston. After watching the Indians play Friday night there was an awesome fireworks display that melded Rock and Roll with lights, flames, and fireworks and lasted at least twenty minutes. Saturday we hit the Rock and Roll HOF, wandered over to take a peak at the closed Browns Stadium, then drove over to the Great Lakes Brewery for lunch - great food and atmosphere. While waiting for our table we wandered across the street to the Westside Market, where one section contained fruits and veggies, and inside had meat and bakery goodies. Reminded me a lot of the markets in Spain ...

    We then relaxed at the apartment we are renting through Air BnB (the pool here is closed so I used the treadmill), then we walked down and watched the final game of the arena league Cleveland Gladiators at the Q (where the Cavs plays). On the way back we stopped at the Chocolate Bar just off East 4th Street - a nice sweet treat.

    This morning I wandered over to Cleveland State University (where Preston's visit is tomorrow) to join the Masters team there. Unfortunately the main Nat's 50m pool was dry (some sort of accident occured since I emailed staff here last week), but I was able to hop into their instructional 25y pool by myself. I followed part of the workout on the board ...
    1000 warmup (did 200 free/200 back/200 im drill/ 400 Shark Swim)
    16 x 25 (4 @ 20sec free, 4 @30sec back, no breaks)
    4 x 25 on :40 - build
    200 loosen and out
    (Solo/CSU/1700 yds/35 min)
    -----------------------------

    Off to do some shopping in Aurora (no sales tax on clothing this weekend in Ohio), then we plan to head back and watch "How to Train Your Dragon" in 3-D at the Imax, capping off the night with a stop at the Hard Rock Cafe. Visit tomorrow then we make the drive home...Emma turns 21 tomorrow and is home through Tuesday to get a new license and finish up some errands. I hope to take the family out to brunch on Tuesday before she heads back to Philly. It'll be great to see her.
    Categories
    Swim Workouts
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