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Swim Workouts

  1. Legs again

    by , July 21st, 2015 at 07:23 AM (Mixing it up this year)
    My arms were so sore I did mostly legs today.

    500 free
    500 free kick w/zoomers
    5x100@3 free w/snorkle as 15m swim/20m kick/15m swim/15m kick/20m swim/15m kick
    500 breast kick
    500 free

    Total 2500 meters
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 07/21/2015

    by , July 20th, 2015 at 03:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout

    WARM UP:
    5 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds, round 1 intervals left, 2 right.

    1 X 400 kick

    3 X 50 moderate 1:10
    1 X 100 3:00
    Four rounds-choice
    100's: Rounds 1-3: strong-85/90%
    Round 4 @ 100%
    Nationals swimmers warm down

    4 x 200 3:20
    4 X 150 2:30
    Pull--last 50 fast on all swims

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  3. Workout 07/20/15: morning

    by , July 20th, 2015 at 10:02 AM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great end to the weekend as the two Lena's made it home safely. Had a late lunch at friendly's before relaxing a bit at home. It's under shower roll thru really evening before we headed over to the drive in to watch minions and Jurassic World. Home late but up early for a stretch-out swim

    Regular warm-up
    600 shark swim
    Swim Workouts
  4. Week 147 - Monday

    by , July 20th, 2015 at 08:47 AM (After a long rest)
    Once again I had a good night of sleep but was very stiff when I woke up. My right knee is still giving me some problems and took a while to get loosened up today.

    The he pool was set LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    12x50 free with snorkel on :50 getting heart rate up
    5x100 on 1:25
    4x100 on 1:20
    3x100 on 1:15
    2x100 on 1:10
    1x100 on 1:05
    200 easy
    12x50 on 1min done as odds back drill, evens back
    4x(100 kick on 2mins, 50 kick afap on 1:30)

    warm down
    200 easy

    On the warm up I felt hideous but started to feel better on the transition set. The water was warm again today and I felt more fatigued than usual on the 5,4,3,2,1 set. I held 1:07s throughout. I was really happy with this set; just wish I felt better. I had to dig deep on this set. I tried catching my breath on the back set and used it as active recovery. On the kick set I was holding 1:50s on the 100s and :42/43s on the 50s. This should be the longest we go for a while and I feel like I just went over the top of the big hill I have been climbing for several months. We should now be coming down for nationals. I iced my right knee after practice and hope it gets back to normal soon.
    Swim Workouts
  5. A tough one today

    by , July 20th, 2015 at 07:32 AM (Mixing it up this year)
    This was a good one today. The rest of the week I am on call which stinks.

    500 free
    4x100@1:45 free w/paddles & bouy
    4x150@2:30 free w/paddles & bouy
    8x100@1:40 free w/paddles & bouy
    4x50@1:00 free
    4x25@:30 free
    300 as 50 double arm back/50 catch up drill/50 swim repeat
    600 free w/paddles & bouy

    Total 3500 meters
    Swim Workouts
  6. Fri-Sun, July 17-19

    by , July 19th, 2015 at 04:27 PM (The FAF AFAP Digest)
    Friday: Swim/LCM/Solo @ Lebo

    I went to the hour of adult swim at Lebo. Can't remember much of what I did anymore. I know I did 6 x 50 @ 100 pace and 2300 m total. I had planned to get to the gym that afternoon, but I was still feeling like a zombie from jet lag.

    Saturday: Swim/LCM @ North Park with Jim

    I ventured out to North Park, despite the long drive, to see Jim and not have to swim solo. It was mostly an aerobic practice with most things done on a chat interval. There is no pace clock there.

    1000 various
    6 x 50 + 50 EZ while Jim did a 500
    10 x 100 negative split
    -- I did odds free and evens kick
    6 x 50 + 50 EZ while Jim did a 500
    10 x 50
    -- I felt like I hit a wall at this point, still fatigued from jet lag
    -- Jim kept on swimming, but I had to hop out bc Teen Fort is here this weekend.

    Total: 3200 m

    Sunday: Drylands

    I tried to take it pretty easy since I hadn't lifted in over 3 weeks.

    rehab ex
    kneeling ab crunches 120 x 3 x 15
    russian twists on incline, 25 x 3 x 25
    good mornings, 65 x 3 x 6
    skull crusher + straight leg combo, 40 x 3 x 10-12
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 1 x 15, 50 x 2 x 20
    extreme angle squats on high boxes w/plate, 25 x 3 x 8
    leg extensions, 90 x 3 x 8
    hip abductor, 100 x 3 x 6
    streamline crunches, 3 x 50
    90/45/15 leg lifts x 10

    I'm going to a Kelly Clarkson concert with Teen Fort tonight after a day of birthday shopping and pedicures. Hopefully, I'll survive it.
  7. Workout 07/18/15: morning OW

    by , July 18th, 2015 at 11:30 PM (Maple Syrup with a Side of Chlorine)
    Up early this morning for a swim at Woodford State Park, and it was just Greg and myself to enjoy the solitude of the overcast and rather gloomy morning before some rain moved in. We did a quick swim of 0.6 miles. Off to help my father-in-law as he and his wife renew their vows, then I will get some lawn work done (if the grass drys out) and finally to Manchester with my son for a Led Zeppelin tribute band tonight.

    Click image for larger version. 

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    (Greg embarking on our journey)

    (Short clip from today - notice that the water is almost tea-link in color due to the high tannin content. Wild to swim in)

    [I am still having issues with water droplets on the housing of the GoPro. I guess I will have to try some rain-ex, or maybe the shark spit I use in the goggles from time to time. I would also be interested in an suggestions for mounts.]

    Updated July 20th, 2015 at 11:48 PM by rxleakem

    Swim Workouts , USA-S Swim Meets / Events , Open Water
  8. Week 146 - Saturday

    by , July 18th, 2015 at 10:10 PM (After a long rest)
    I had a good night of sleep and was not as tired as earlier in the week. The pool was setup scy today due to a USAS meet at the pool.

    Warm up
    600 free with snorkel
    12x50 on :45 odds dps, evens build

    Main set
    3x200 IM on 3mins
    12x100 on 2:15 best average

    Warm down
    400 easy

    I felt long and strong on the warmup. Our water temperature and air temperature in the pool were hotter than normal and I struggled as I started to ramp up the effort staying cool. On the 12x100s I was holding :56/57s which is good but I felt hideous. Towards the end Tom reminded me I am starting to taper and it is ok to adjust based on how I feel. For a first days taper workout this felt awful, but at least the yardage was down.

    Tomorrow is a rest day!
    Swim Workouts
  9. long one today

    by , July 18th, 2015 at 06:05 PM (Mixing it up this year)
    After 4 hours at an outdoor kids meet coaching in the hot sun, after only 2 packs of peanut butter crackers and coffee it was time to go off to the CCAC for a swim.

    I admit I have become a distance swimmer with the first one from a dive and slower than the second which was from a push.

    2x1500@30:00 free #1 in 26:41 and #2 in 26:05

    500 free Easy

    Total 3500 meters
    Swim Workouts
  10. 07/17/15: noon

    by , July 17th, 2015 at 10:15 PM (Maple Syrup with a Side of Chlorine)
    Lena is in Boston for the weekend, meeting with our German exchange student Lina, who flew in yesterday to spend the coming week with us. Preston and I are flying solo, with strict orders not to create any messes. We're doing ok so far...

    Today I hopped in for a lunch swim. Busy day at the pool, but I was able to get in a good workout between the traffic:

    200 free/200 back/200 im drill
    400 shark swim
    500 Noah's Ark with snorkel
    100 easy
    8 x 50 as 25 easy, 25 FAST IMO
    100 easy
    6 x 50 on 1:00 free, descend in pairs
    100 loosen and out
    (Solo/Rec/2500 yds/50 min)

    Ran into Matt and Kevin, along with Emily at the pool. The water was nice (~84) and I worked on blowing bubble circles.

    Preston and I visited with my grandmother today, sitting along the river behind her place drinking iced tea and munching on Milano cookies as we talked about family, politics, and life in general. Her vision is very poor, so we are going to look for a phone that will store one-touch dialing for her frequent called numbers. I was also thinking that printing her numbers on a black background with white letters might make them easier to see. Here is a picture of Nana, just 93 years young:

    Took one of my niece and nephew to a collegiate baseball game in North Adams with Preston tonight. Fun time and a great way to get them out of the house. First time witnessing the ump having to leave the game: took a foul ball off the right arm in the 2nd, then what seemed like a direct hit from a wild pitch off the left wrist. Poor guy.
    Swim Workouts
  11. Week 146 - Friday

    by , July 17th, 2015 at 07:22 PM (After a long rest)
    I went to bed early last night and I felt a little less tired today. Today was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    12x50 kick on 1min
    8x100 on 1:30 descend 1-4 with snorkel
    4x(50 on 1:15 done as 25 fast 25 easy,100 on 2mins done as 25 easy, 50 fast, 25 easy,50 on 1:15 done as 25 easy 25 fast
    12x50 kick on 1min
    10 backstroke starts working pull-up and arch off blocks.

    Warm down
    100 easy

    I felt pretty decent in the water today and was able to really crank on the 50,100,50 set. We worked some back starts at the end and through video I see a lot of areas to improve. I noticed I look like a hunched up old man when I pull-up on the block as opposed to a big strong backstroker. The video showed what I suspected which was I don't pull up and launch out of the water but rather push through the water like a water break. I am excited I took a look and already have a few things I am going to work on. My underwaters have improved a lot this year but still have a long way to go.

    We swim scy tomorrow due to a meet at the pool which sucks.
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 07/20/2015

    by , July 17th, 2015 at 03:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout

    WARM UP:
    4 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 kick 2:40
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    10 X 100 2:30--choice
    #1: easy
    #2-6: 50 fast and turn/50 easy
    #7-10: 25 sprint/75 easy

    Swim Workouts
  13. Tough one but kept up

    by , July 17th, 2015 at 07:57 AM (Mixing it up this year)
    This was a challenge on the 100's today.

    100 free
    4x100@1:45 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free
    100 free

    12x50@1:00 free as 25 drill/25 swim
    8x100@1:50 free as 25 rt arm/25 lt arm/ 50 swim w/paddles & bouy this was hard to make the interval
    12x25@:30 free
    200 free EZ

    Total 3000 meters
    Swim Workouts
  14. Week 146 - Thursday

    by , July 16th, 2015 at 09:10 PM (After a long rest)
    I had a decent night of sleep but was unbelievably tired this morning. I am continuing to take Allegra and wonder if it is behind my tiredness. I also was pretty sore today in the upper body. My back and shoulders in particular. I have not taken a day off for a couple weeks and likely need a rest day.

    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    2x(6x50 open,close, easy, fast, kick, kick, on 1min with fins)
    200 easy

    i was on my own again this morning and it was hard being tired doing all of these abs. Somehow I got through it and by the end was soaking wet as usual.

    My parents have been visiting for just over a month now but unfortunately they head home next week. We have had a lot of fun and the older I get the more I appreciate what my parents have done for me. They are two of my best friends and I love them dearly. It's awesome to see my kids and wife having fun with there grandparents and in-law's. I am a very lucky guy to have such a great family.
    Swim Workouts
  15. Wed-Thur, July 15-16

    by , July 16th, 2015 at 04:43 PM (The FAF AFAP Digest)

    Went to heated power yoga for 75 minutes and did a 3 mile jog. Yoga was a bit of a struggle. I'm used to much colder weather now.

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    3 x w/fins
    4 x 25 shooters @ :45
    1 x 50 EZ @ 1:00

    Main sets:

    3 x
    4 x 25 burst SDK + cruise @ 1:00
    1 x 50 EZ @ 1:00
    extra 50 EZ at end of set

    Then I modified (to make much easier) a set that I gave my team last night:

    4 x 25 smooth fly w/fins @ :30
    :30 rest
    4 x 50 dolphin kick, descend to 200 pace @ 1:10
    1 x 50 EZ @ 1:30
    4 x 25 smooth back
    :30 rest
    4 x 50 back kick, descend 1-4 to 200 pace @ 1:10
    1 x 50 EZ @ 1:30
    4 x 25 breast @ :35
    :30 rest
    4 x 50 dolphin kick on back, descend 1-4 @ 1:10 (didn't feel like doing breast kick)
    1 x 50 EZ @ 1:30
    4 x 25 smooth free
    :30 rest
    4 x 50 flutter kick @ 1:10, descend 1-4 to 200 pace
    1 x 100 EZ

    5 x 50 smooth free w/paddles @ 1:00
    50 EZ

    Total: 3300


    Yikes, I am really suffering from jet lag. I have little trouble flying east, but really struggle flying west. I know that is the opposite of most people, but so it is. Between jet lag and being very out of shape, even my easy workout was a bit of a challenge. I've heard/read that as you get older, it takes longer to get back in shape after a layoff. So I am prepared to be patient. I wasn't exactly lazy on vacation though. According to my iPhone app, I was walking between 7-14 miles per day. I actually lost a few pounds, which typically happens when I stop my regular training. Now I need to get back to the gym!

    Updated July 17th, 2015 at 10:35 AM by The Fortress

    Swim Workouts , Running , Yoga
  16. Sarasota Y Sharks Masters 5:30 AM Workout 07/17/2015

    by , July 16th, 2015 at 12:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We begin our taper for Summer Nationals today!

    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 interval left, 2 right.

    8 x 50 kick 1:20
    Build #5-8 to fast

    8 X 100 2:30
    odd: easy
    even: @ 85/90%--strong

    10 X 50 1:15
    #3-6-9 @ 100%--choice


    3 X 200 3:00
    4 X 100 1:30
    6 X 50 1:00
    Pull. 50's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  17. Week 146 - Wednesday

    by , July 15th, 2015 at 09:04 PM (After a long rest)
    I have meaning to blog this mornings workout all day but had a busy work day and lunch with my wife, kids and parents and then got side tracked.

    I had had a good night of sleep last night and felt good today. The pool was setup LCM. Stephanie Stone who normally trains in Plano, swam with us this morning and it's always fun when she is there. We did our 50s at 200 race pace today and as usual it hurt really bad but I felt better and performed better than I have in a few weeks.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    2x(100 kick on 1:45, 100 kick on 1:55, 100 kick on 2:05, 100 kick on 2:15 with goal being to hold the same time throughout)
    4x100 free with snorkel build on 1:30
    16x50 at 200 race pace on 1min
    200 easy
    4x50 DPS free on 1min

    warm down
    100 easy

    on the kick I started out at 1:35 but managed to hold 1:40s consistently throughout the rest. This was a great kick set for me. I have not been close to this previously. The free my held 1:15s and tried recovering my legs ahead of the race pace set. On the 16x50s I held :31s until the last one where I dropped to :29/30. I was whooped but I was also pleased with holding my goal time. I start tapering tomorrow. I believe I have one more trip before Nationals and hopefully I will have an uneventful taper.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 07/16/2015

    by , July 15th, 2015 at 12:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 --

    4 X 150 2:45
    Build last 50

    1 X 400 kick
    1 X 50 easy swim

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00 #4 on 1:30
    Two rounds--choice

    4 X 50 build 1:00 #4 on 1:30
    1 X 100 @ 85/90% 2:30
    Three rounds--choice

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  19. Still managing the distance

    by , July 15th, 2015 at 07:26 AM (Mixing it up this year)
    Still managing to do a lot of distance work. Tomorrow may be a long swim again but I'll play it by ear.

    300 free
    6x50@1 free
    3x100@1:45 free w/paddles & bouy
    12x25@:30 free

    500 free w/paddles & bouy
    5x100@1:45 free w/paddles & bouy
    10x50@1 free

    4x50@1 free 11 strokes fast then easy
    4x100@1:45 free w/paddles & bouy
    200 free EZ

    Total 3500 meters
    Swim Workouts
  20. Workout 07/14/15: OW

    by , July 14th, 2015 at 09:41 PM (Maple Syrup with a Side of Chlorine)
    The rain held off so I was able to get my double in. I rode over to Wilmington with Melissa and Tim, meeting Greg there. The sky was a mix of overcast clouds interspersed with bright blue patches and the sun trying to shine through. We did a one mile loop in about 40 minutes, and after finishing enjoyed some raspberries that I picked from my backyard. Another delightful evening for a mid summer swim!

    Swim Workouts , Open Water