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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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!
  14. 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
  15. Workouts 12/22-3/13: pm and am

    by , December 23rd, 2013 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    Not much to share, other than 2000yds yesterday in warm water after waiting 50 min for guard to stroll in. Cooler water this morning, 1900yds in 35min.

    5 miles to 300, with 4 days left to squeak it in
    Categories
    Swim Workouts
  16. 12/21/13: morning

    by , December 21st, 2013 at 02:08 PM (Maple Syrup with a Side of Chlorine)
    Masters this morning, and given the Yule Time season I thought that this fun workout posted this week to the USMS main page was would be a great one for the team. You can find it and other sets at: http://www.usms.org/articles/article...y.php?aid=2795

    The Grinch Stole my Practice
    Fellow marathon swimmer and Turkey Trot (Not) participant, Bill Shipp of Mitchellville, Md., has a special 3,000-yard holiday-themed workout: a fun concoction of swimming and holiday references with lots of sprinting (bah humbug!).

    Chestnuts Roasting: 600 warm-up I did 800

    Grinch’s Lament: “Their mouths will hang open a minute or two, Then the Whos down in Whoville will all cry, ‘Boo Hoo!’” I did fly, others had stroke option

    5 x 100:
    » 25 fly, 75 free
    » 50 fly, 50 free
    » 75 fly, 25 free
    » 50 fly, 50 free
    » 25 fly, 75 free

    Reindeer Games, aka Speed Work: Coach Comet announces, “My job is to make bucks out of you.”

    1 x 100 all out on 3:00
    2 x 50 all out on 1:30
    1 x 100 all out on 3:00
    2 x 50 all out on 1:30

    When you feel like slowing down, just remember, Santa’s sleigh is moving at 650 miles per second—that’s 3,000 times the speed of sound—to deliver all those toys in one night. How fast are you going? That’s right, not fast enough. Keep going.

    Bumbles Bounce: Rudolph: “But you fell off the edge of the cliff.” Yukon Cornelius: “Didn’t I ever tell you about Bumbles? Bumbles bounce.”

    Streamline push off the bottom. Butterfly kick out of the water as high as you can go. Hold it. Repeat 10 times.

    Grinch's Reprise: “And what happened then...? Well, in Whoville they say that the Grinch’s small heart grew three sizes that day!”

    300 social kick

    Coach Ebenezer Scrooge’s Set: “If they’d rather die, then they had better do it and decrease the surplus population.” I did this solo

    1 x 400 IM (rest 5 seconds on each 25 fly)
    100 easy
    1 x 400 reverse IM (nothing says Scrooge like a 400 reverse IM)
    100 easy

    Joy to the World: Linus: “And the angel said unto them, Fear not, for behold, I bring unto you good tidings of great joy,” because the workout is over after this warm down!

    200 cool down
    (Masters/Rec/I did 3200 yds/90 min)
    -------------------------------------

    This was a great workout! The water was hot so we took our time, doing the Lament on 2:10. My fast efforts on the Reindeer Games were not all that fast, but I changed up strokes. No one else wanted to join me on the Scrooge set, so I saved that little gem for myself for the end of practice. Plans for the rest of the day include relaxing some more and making some cookies for the neighbors.
    Categories
    Swim Workouts
  17. Workout 12/20/13: noon

    by , December 20th, 2013 at 01:16 PM (Maple Syrup with a Side of Chlorine)
    Busy day today, as I am helping my wife prepare for our 18th annual Leake Family Lasagna dinner, but I was able to sneak in a lunch time swim:

    200 Fr/200 IM drill/200 Bk

    kick swim
    050 100
    100 200
    150 300
    200 400

    4 x 50 IMO b/c on :50, then 50 ez

    200 Dolphin Dives in the Deep
    200 loosen and out
    (Solo/Rec/2750 yds/50 min)
    ----------------------------

    The pool was mildly crowded today, and I moved around a bit to avoid circle swimming. But it's worth it to be able to swim in a straight line

    Updated December 21st, 2013 at 01:55 PM by rxleakem

    Categories
    Swim Workouts
  18. Workout 12/17/13: evening

    by , December 17th, 2013 at 09:11 PM (Maple Syrup with a Side of Chlorine)
    The snow kept coming down, as we picked up another 4 inches today. That placid snowfall, where the clouds are low, the snow is falling as if you were in a snow globe, and the quiet is loud, save the winds swirling about overhead and the odd passing car. I really enjoy it when it snows.

    I got a call from the Rec saying that they would be closing early, since the Marauders called off their practice. So instead of swimming at 7:30, I jetted over for 5pm adult swim. No more than 4 people in the whole pool all night.

    100 FR warmup

    Jbs's Sweedish 1:01 50's
    - start on the :10, swim 50yds and finish before :60. Go on the :11 (hence the 1:01), you get the drift...
    - I did: kick, FR, BR, BK, FLY in that order, and changed to FR once I failed. I missed the kick and BR in the :20 block, back and fly in the :25 block, and failed the FR on the :31 sendoff. I think I missed the :32 the last time we did this as a team, so I was pleased with results.

    - 50 kick on :60,
    - 50 's on :60, as: easy FR down, cruise and BURST IMO back
    - 50 kick on :60
    - 50's on :60, as: BURST and cruise IMO down, easy back

    5 x 100 on 1:40 (did as Shark Swim)

    100 loosen and out
    (Solo/Rec/2300 yds/50 min)
    -----------------------------

    That "Sweedish" set is nice, done either as 50's on 1:01 or 100's on 2:01. Jbs and the Maine Gang do some fun stuff

    So, I can add to today 3 sessions of shoveling drylands. The snow was light and powdery, and since the temps are cold the roads are rally messy (they don't drop salt when it is below a certain temp). The boys game was canceled earlier, and there might be a delay tomorrow moring. "The weather outside is frightfull..."
    Categories
    Swim Workouts
  19. Workout 12/17/13: noon

    by , December 17th, 2013 at 01:47 PM (Maple Syrup with a Side of Chlorine)
    Day off, resting. Nice to have some every now and again. Swim at lunchtime:

    200 Fr/200 IM Drill/200 Bk

    1 x 100 kick on 2:00
    1 x 100 Fr on 1:20
    1 x 100 kick on 2:00
    2 x 100 Fr on 1:20
    1 x 100 kick on 2:00
    3 x 100 Fr on 1:20
    1 x 100 kick on 1:20
    4 x 50 on :45 (easy FR down, fast IMO back)
    1 x100 kick

    200 loosen and out
    (Solo/Rec/2100 yds/35 min)
    ----------------------------

    It's been snowing lightly but steady since about 10am. Temp was -5 here this morning as I brought the kids to school. Some errands to do before watching my boys play bball this afternoon. Dinner at a local pizza place then to Masters tonight. I'm hopeful that the Rec won't close early due to weather - we're expecting a few inches in addition to the 11 that came during the weekend.
    Categories
    Swim Workouts
  20. Workout 12/15/13: afternoon

    by , December 15th, 2013 at 03:03 PM (Maple Syrup with a Side of Chlorine)
    So, my plan was to have the blog title indicate a meet report, but due to the snow storm moving through the region and my getting home from work last night around 6:30 after it started, I decided that the three hour drive either last night or this morning was not worth the risk of an accident. So, I traded my racing jammers for a snow blower and shovel and stayed home enjoying a nice storm.

    I did head to the Rec for a swim since I had the day off.

    200 Fr/200 Bk/200 IM drill
    4 x 50 kick, 4 x 50 b/c on 1:00

    2 x
    - 1 x 300 on 5:00
    - 3 x 100 on 1:45 IM descend
    - 2 x 150 on 2:00 (fast middle 50)
    - 1 x 50 ez on 1:45

    100 loosen and out
    (Solo/Rec/3000 yds/55 min)
    -----------------------------

    Well, enjoying the day, and the snow!
    Categories
    Swim Workouts
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