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Swim Workouts

  1. Workout 09/24/16: morning

    by , September 24th, 2016 at 08:35 PM (Maple Syrup with a Side of Chlorine)
    My schedule has been turned upside as of late, so pool time has not been a priority. With nicer weather, I have been able to prep the rest of the house for painting, since I put that off for the entire summer. Met up with Masters today (although I was late getting there):

    (missed warm-ups)
    2 x 150 pull, build by 50 [used buoy and snorkel]
    6 x 50 on 1:10 [pairs, DPS then fast: did free, back, fly]
    300 swim even pace - look at 150 time and replicate it [was 2 sec slower]
    4 x 75 on :10sr [kick - swim - pull]
    12 x 25 on :35 [let together in the middle lane]
    100 loosen and out
    [Masters/Rec/1600 yds/45 min]

    We had a good group today. Matt, Kevin, Greg and Aaron did the workout, and Mary and another lady were on their own. First time that I have met Aaron and Mary; they are both excited to be swimming with out group.
    Swim Workouts
  2. Workout 09/10/16: morning

    by , September 10th, 2016 at 08:54 PM (Maple Syrup with a Side of Chlorine)
    Splashed with the Masters this morning...

    200 swim/200 kick/200 pull
    8 x 25 drill - freestyle technique
    4 x 100 back on 1:40 even split (1:25)
    200 pull (focus on rotations: marble just about suit line)
    16 x 25 on :40
    - 1-4: free: -1 stroke count [12-11-10-10]
    - 5-8: choice down, free back
    - 9-11: easy down, fast back
    - 12-16: burst and cruise, easy back

    200 loosen and out
    [Masters/Rec/2000 yds/50 min]

    Swam with Greg, Meg and Rebecca, skipping a set or two. Another lady was there on her own. Just like the end of last summer, I am scarping and preparing the last side of the house and the front of the garage for painting. Good drylands

    Updated September 10th, 2016 at 09:02 PM by rxleakem

    Swim Workouts
  3. Workout 09/06/16: evening

    by , September 6th, 2016 at 09:19 PM (Maple Syrup with a Side of Chlorine)
    I've had a bit of a wirlwind summer and did zero swimming. In addition to some extra hours at work, I spent the majority of my time with the family. My son is off to college at Cleveland State as of a week ago, so tonight I decided to hit the pool (which just opened up after a two week shutdown).

    200 swim/100 kick/200 pull
    8 x 50 on 1:00 (even pace 1-4, descend 5-8 - did backstroke)
    4 x 100 on 1:45 (even pace)
    4 x 75 on 1:30 (kick/drill/back)
    100 loosen and out.
    [Masters/Rec/1700 yds/35 min]

    There was more, but I didn't want to shock my system too much! It was fun watching the nationals livestream and James and Tom posting on facebook about their adventures.
    Swim Workouts
  4. Workout 06/14/16: evening

    by , June 14th, 2016 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    Last week was a bit of a whirlwind with Preston's graduation, a few family parties, my daughter home for a visit, and a quick trip to Americade with my friends. My son was the recipient of a scholarship from the local library and was really digging the final chapter of his high school career. Today Lena and I went on a beautiful motorcycle ride, north to Manchester, VT, to the Vermont Country Store [pwb - this would be a great stop for you and the family if you are in the southern part of the state] then south on winding Rt 100 to Wilmington and then back home.

    200 swim/100 kick/200 pull
    300 pull [every 3rd lap fast]

    - 25 easy, 25 build, 50 DPS
    - 25 Stroke, 75 dps
    - 75 dps, 25 fast stroke
    [:05 sec going across, :15 sec rest between lines, masters minute between rounds]

    4 x 25 @90% on :50 [did IMO]
    200 loosen and out
    [Masters/Rec/2000 yds/45 min]
    I swam with Matt and Tim was on his own. This is one of my taper workouts...Tim is doing a "homegrown" half Ironman DIY this Sunday and was looking for a change of pace. Good swim. We're off to Cleveland for orientation this weekend, leaving Friday morning and returning Sunday. I will have my suit, but the masters team that meets at my son's college has an 11am practice on Sunday. With a solid 500 miles/8 hour drive (without a stop for supper), I know that I will not be able to make that time.

    Oh, my son just noticed that this is blog post #700. Not too shabby!
    Swim Workouts
  5. Workout 06/07/16: evening

    by , June 7th, 2016 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    Still quiet around the pool for me. My son is done with classes and has awards night tomorrow with graduation on Friday, then a family party on Saturday. I plan to meet up with my buddy Rick and head to Americade for the day. Hit the pool tonight...

    200 free/200 kick (snorkel)/200 pull (snorkel)
    4 x 50 burst and cruise on :60 (snorkel)

    1 x 150 pull on 2:30
    2 x 75 on 1:30 (did back, channeling my inner That Guy with 9 spl)
    6 x 25 on :40 (odds SDK'd, evens fast free)

    3 x 50 active recovery
    (Masters/Rec/2300 yds/55 min)
    Just Carol and I in the pool tonight. Melissa and Rachel did a half-IM in CT this weekend and Jim did a sprint in Cooperstown. I will not be able to swim at Baystate this year due to work, but I am keep my eye on the annual outdoor LCM meet at the Jenny Thompson pool in NH later in July.
    Swim Workouts
  6. Workout 05/31/16: evening

    by , May 31st, 2016 at 09:34 PM (Maple Syrup with a Side of Chlorine)
    Good swim tonight at Masters. The water was measured at 81.3 degrees - I think it was a little warmer, but a nice change from 84-5.

    1 x 300 swim
    2 x 150 on :10sr (50 swim/50 kick/50 swim - with snorkel)
    3 x 100 on :10sr (pull - snorkel and buoy - I did total of 5)

    9 x "25's" - streamline deep width of pool, swim to shallow, streamline shallow width, swim to deep)

    2 x
    - 75 on :10sr (50 free, 25 non-free [kicked])
    - 25 easy
    - 50 IM drill

    4 x 50 even pace on 1:05 [held 35's]
    100 loosen and out
    (Masters/Rec/2500 yds/60 min)
    I swam with Greg and Tim tonight while Nicole was on her own. She didn't want to work on streamlines with us so we had the added challenge of not running to her - no collisions !

    Here is a picture I took over the weekend as my wife and I enjoyed a motorcycle ride. We pulled off the road near a river for a snack, and arrived home before a thunderstorm rolled in.

    Swim Workouts
  7. Workout 05/24/16: evening

    by , May 24th, 2016 at 09:33 PM (Maple Syrup with a Side of Chlorine)
    I had a great time in Boston with my son on Saturday. We were able to meet up with aunt for lunch at a place where they had never eaten and I did once fifteen years ago...

    We then walked to Fenway and watched the Red Sox come away with a great win. Yesterday my father-in-law came over to help me with some foundation work on an addition we put on the house a few years ago, and then my wife and I put in our garden and finished up some odd landscaping projects.

    Made it to Masters tonight:
    200 swim/150 kick/200 pull/200 im drill
    9 x 50 on 1:10 (breathe right, breathe left, b/c by 50) plus 50
    4 x 100 descend, rest :20, :15, :10 (1:11, :10, :08, :06) plus 50
    4 x vertical kick into 50 at 80%
    6 x 75 on :10sr (kick, swim, pull) with snorkel
    200 snake swim as warm down
    (Masters/Rec/2550 yd/60 min)
    Good swim with Tim, Carol, and Julie. The 100 descend was tough, and we focused on translating the vertical kick into our horizontal swim.
    Swim Workouts
  8. Workout 05/17/16: evening

    by , May 17th, 2016 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    Stayed dry last week. This might be my only swim this week. Yardwork, bicycling around town, walks with my wife, and some gym sessions with mom son have kept me moving. I've had the motorcycle out as well.

    200 swim/200 kick/200 pull/50 easy
    4 x 50 Quarter's Strong

    3 x [1st and 3rd round FR with snorkel, 2nd round back]
    - 50 kick (AK) into
    - 200 swim into
    - 50 pull with buoy
    - into 50 kick , then mini-masters minute

    8 x 50 on :20, filming with GoPro
    200 loosen and out
    (Masters//Rec/2500 yds/60 min)
    Had a good group tonight. Tim, MG, Carol, Julie, and a first-time visit from a college guy, Noah. It felt really good to get a swim in. Off to see the Red Sox at Fenway with my son on Saturday, then I start a staycation next week.
    Swim Workouts
  9. Workout 05/07/16: morning

    by , May 7th, 2016 at 04:53 PM (Maple Syrup with a Side of Chlorine)
    Masters this morning...

    200 swim/[put on snorkel] 100 kick with AK/200 pull
    4 x 50 free on 1:10 even pace
    4 x 50 choice on 1:10 descend 1 -> 4 [did back]

    3 x
    250 breath control [25=6, 50=5, 75=4, 100=3-4]
    50 choice
    50 pull

    Team kick set [1st person swims to catch up to kick train, once at caboose, lead kicker swims. Took about 75 yards for swimmer to catch up, they kicked really fast when I swam! Total of 500 yds]

    10 x 25 on :40 [odds choice, evens FAST free]
    200 loosen and out
    (Masters/Rec/2900 yds/80 min/75 min)
    A small crowd today with Matt, Kevin, Rebecca, and Meg. I found that kick set on a coaches forum on facebook and it was a good one, planning to do it again when we have a larger group. My boy is holding up well and we are just taking it easy this weekend.
    Swim Workouts
  10. Workout 05/06/16: evening

    by , May 6th, 2016 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    It's been a very busy few days at work and I am happy to usher in a long weekend! Started today with my son having a wisdom tooth removed (lucky guy) and just relaxing at home. I was able to make it to the pool tonight for a quick swim...

    200 free/200 back/200 im drill
    4 x 150 on 2:20 [with snorkel: 100 pull with buoy into 50 kick with AK]
    4 x 50 as 25 DPS free into 25 fast IMO
    200 loosen and out
    (Solo/Rec/1600 yds/33 min)

    I felt pretty good in the water tonight. I ran into Greg at the pool as he gets ready to head north for a swim meet in Williston, VT, tomorrow. I was going to try to make it up but have decided to stay home; I'll swim with the team at practice tomorrow.
    Swim Workouts
  11. Workout 05/02/16: evening

    by , May 2nd, 2016 at 08:13 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed checking in on results and catching the video from Nationals this weekend - congrats to all of the forumites that swam and especially my teammate Matt, who despite being under the weather was able to swim his events yesterday. It was neat seeing our team cap on the national stage!

    Yesterday after a busy day at work I went to the nursing home, where we have finished looking at the miracles that Jesus preformed and now have turned our attention to the Ten Commandments. Should be a good study.

    Today I was off due to a meeting my boss needs to attend tomorrow at the main office, so I was able to get in for a swim after supper.

    200 free/200 back/200 im drill
    100 FR with FF
    100 kick/200 pull/200 with AP (all snorkel)
    4 x 50 as 25 DPS, 25 IMO Fast
    100 BK with FF
    100 kick
    100 loosen and out
    (Solo/Rec/1700 yds/30 min)
    Swim Workouts
  12. Workout 04/27/16: noon

    by , April 27th, 2016 at 01:37 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x (with snorkel):
    - 100 kick with AK
    - 150 swim with AP (r/l/b)
    - 50 with FF
    - 200 pull with buoy
    50 easy
    4 x 50 as 25 DPS, 25 IMO fast
    50 easy
    4 x 100 on 1:35 as 50 drill, 25 fast BK kick, 25 DPS

    100 loosen with snorkel
    (Solo/Rec/2400 yds/45 min)

    Busy few days at work, so it was nice to get in the water. This swim put me over 50 miles for the year. Over the weekend we did a lot of landscaping and spring prep around the house. I also got in a nice ride on the motorcycle. Time to finally mow the lawn this afternoon.

    Sending fast swimming vibes to everyone competing at Nationals this weekend. Matt from our workout group will be swimming with team New England.
    Swim Workouts
  13. Workout 04/19/16: evening

    by , April 19th, 2016 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    I've been taking a little time away from the pool over the past week for a little rest. It's been nice to get some work done around the house and also spending time with the family. Today we took a drive about a hour south of town to the Five Guys in Pittsfield and then did a little shopping. Nice to get out and enjoy some time and good conversation together.

    My wife and I had a massage earlier today, so I just did the warmup of tonight's masters practice with a lot of

    200 free/100 kick/200 pull/100 im drill
    4 x 50 pull on 1:10
    4 x 50 burst and cruise: from blocks, swimming under lane [streamline]
    100 easy and out
    [Rec/Masters/1100yds/30 min]
    Swim Workouts
  14. Workout 04/13/16: evening

    by , April 13th, 2016 at 08:33 PM (Maple Syrup with a Side of Chlorine)
    Joined my son for lunch today at the school. Even though he is not in the culinary class, we are able to meet during his lunch period. After some flank steak with parmesan garlic potatoes, BLT salad and a killer PB chocolate cake, we checked out the student store that he staffs a few days a week for his business class. After some errands and general goofing off, I made it to the pool after supper.

    200 free/200 back/200 im drill
    4 x [100 kick with AK, 150 with AP, 100 pull, all with buoy]
    50 easy
    10 x 50 on :50 [odds Free DPS, Evens Back and Fly]
    50 easy
    6 x 25 on :50 [odds drill, evens SDK OW]
    200 loosen and out
    [Solo/Rec/2950 yds/53 min]
    Felt good in the water tonight. The lane only had two other swimmers for the first 30 min, then I was able to split. I wrote up the workout for Masters this weekend before heading home. Tomorrow I will be dry, as I will be attending the Sophomore Summit [think career day for all of the 10th graders in the county] and then attending a care plan meeting for my wife's step-father. If I can hit the gym in the afternoon I'll try, but then I'm planning to meet up with the guys for Bible study.
    Swim Workouts
  15. Workout 04/08/16: evening

    by , April 8th, 2016 at 07:51 PM (Maple Syrup with a Side of Chlorine)
    It was nice to sleep in today and have some time for errands with my wife. We had off and on snow flurries all day which meant a snow-globe look at times outside. Tonight's swim was simple - meet warmup with two sprints and an extra 100 easy (1400 yds solo).

    Things are coming together for the meet tomorrow. We currently have 28 swimmers although it looks like my daughter will not make it home this weekend to join us. I anticipate some same-day entries, in fact I know of at two because they are flying into our small local airport from Concord, NH! I have my son on pickup duty and will try to get a picture of the plane.

    Refs, timers, scorers, giveaways and bake sale are in place. Now for a good night's sleep and clear travel lanes for warmups at 9am. I plan to get there a little after 8 to get lane lines in and help with set up.
    Swim Workouts
  16. Workout 04/05/16: evening

    by , April 5th, 2016 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a quiet day off. After hitting the grocery store with my wife, my son and I went to a local pizza shop to watch the Red Sox-Indians game with some slices and soda. We then went to the oral surgeon for his wisdom teeth removal consult, fun that he can look forward to in about a month. After supper I hit the pool...

    200 FR/200 BK/200 IM drill

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise on 1:15

    200 loosen and out
    (Solo/Rec/1500 yds/35 min)

    At the beginning of practice there was just Matt and me, but then the pool filled up as Carol, Tim, Julie and her friend did the workout while Matt, Gabby, and Peggi swam on their own. I did my taper workout #5 so I was in and out quickly. A couple of days of work before an easy swim Friday and our meet on Saturday.

    Updated April 6th, 2016 at 11:01 PM by rxleakem

    Swim Workouts
  17. Workout 04/04/16: evening

    by , April 4th, 2016 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    Had a very busy weekend at work and much to everyone's surprise some snow moved into the area yesterday and this morning, which gave me reason to break out my snowman tie

    [Scrapping off my van before leaving Sunday morning for work]

    200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/FR)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO on fast, float on EZ

    200 even more EZ (if possible) and out
    (Solo/Rec/1800 yds/45 min)
    Felt pretty good in the water and actually got under the :20 mark on the fast 25 breast. Right now we have 15 swimmers for the meet [got your entry, Greg] and I am hopeful that we will end up around 30 or more. My buddy Bill in with the PaceMakers was most helpful in suggesting that his team drive up for our meet in place of practice this weekend, so that should help to boost our numbers. Officials and meet volunteers in place, now for folks to come and enjoy!
    Swim Workouts
  18. Workout 03/30/16: evening

    by , March 30th, 2016 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Since spring has sprung we are getting a head start on outdoor cleaning. We had a guy come in and thin out some trees, remove some out-of-control compost piles, and prep for some fence installation. I've done it all before, but I was amazed that all of it was done in half a day! We'll have a clean canvas to add some landscaping that my wife has been planning for a bit. Pool tonight and no circle swimming!

    200 Fr/200 Bk/200 IM Drill

    6 x 75 on 1:15
    - 1-4 = IM rotation strong
    - 5-6 = FR/BK DPS

    1 x 50 EZ
    8 x 50 FR on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    6 x 50 BK on 1:10
    - odds = DPS/EZ speed, evens = AFAP
    100 kick

    1 x 50 EZ
    6 x 25 Burst and cruise on 1:00
    - IMO, then FR and BK to complete

    3 x 50 Active Recovery
    (Solo/Rec/2300 yds/50 min)

    Beating the proverbial bushes for our meet next weekend. Right now we have eleven entries, and I know that everyone waits until the last minute to sign up but...I still want to make sure that we have as good of a crowd as possible. Last year we ended up with 29 swimmers, I am hoping to hit 25 this year. If you live near VT, come by and swim fast with us!
    Swim Workouts , Planning
  19. Workout 03/26/16: morning

    by , March 26th, 2016 at 10:09 PM (Maple Syrup with a Side of Chlorine)
    A great turnout at Masters today. Since our home meet is two weeks away (we currently have two entry forms) I am recycling through the two week taper regimen that I use with a slight modification of the final set...

    200 free/200 back/200 IM drill
    3 x 200 on 2:45 pull with snorkel [AP]
    4 x 75 on 1:30 kick [AK and snorkel]

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts:
    1 x 25 AFAP … 1 x 50 EZ
    1 x 50 AFAP … 2 x 50 EZ
    1 x 75 AFAP … 3 x 50 EZ
    1 x 100 @ 90% … 4 x 50 EZ

    3 x 50 BK on 1:10 - Burst and cruise
    Working on starts
    (Masters/Rec/2500 yds/70 min)

    Most of the Rec staff was at our Town's Easter Egg Hunt and the backup guard is almost always he was only 11 minutes late. Oh well...Carol, Greg, Kevin and I did the workout together with Rebecca joining us towards the end, as Rachel, Melissa, Sarah and Amy did their own workout.

    After some errands and a visit to my stepfather-my-in-law in the hospital, I took advantage of the nice day and prepped our bikes for the year and got the motorcycle fired up. After dinner my son and I took a walk to Stewart's for an ice cream cone.

    Have a Happy Easter, everyone!
    Swim Workouts
  20. Workout 03/25/16: morning

    by , March 25th, 2016 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    After the meet I have been taking it easy and trying to catch up on sleep. Hit the pool for a stretch-out swim this morning...

    200 free/200 back/200 im drill
    600 Shark Swim
    300 stroke work with fast swim every 3rd 25
    100 easy and out
    (Solo/Rec/1600 yds/30 min)
    There was a bit of traffic today, so I did a lot of hanging on the wall. My calves and lats have been sore since the meet but feeling better now. One of our swimmers, Rachel, has been very proactive at finding matching suits for our team which we have already received. She also designed a cap which has now been shipped, so I am pretty excited that we will all be matching in time for our meet in two weeks.
    Swim Workouts
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