View RSS Feed

Swim Workouts

  1. Week 150 - Monday

    by , August 10th, 2015 at 08:50 AM (After a long rest)
    I have a meet next weekend so I was back at it this morning. My wife picked me up from DFW airport and I was home eating dinner with my wife and kids by about 7:30pm last night. I headed to bed soon after I ate and unpacked. I had a pretty restless night of sleep and woke pretty congested. At least the congestion is very loose and it clears quickly after I get up.

    I spoke to Tom before Nationals about this week and what to do to carry my taper through next weekend. I don't know what events I am swimming other than relays. We are going to have a crack at some national relay records which will be a lot of fun. Anyhow Tom suggested I do a long aerobic workout and then come back down again throughout the week. The pool is officially closed all week and Tom is on vacation however we arranged for me to open and close the pool for masters practices. The pool was setup LCM.

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

    Main sets
    10x300 pull on 4mins
    10x50 kick with fins on :50

    Warm down
    200 easy

    The feeling in the water the week after a big meet is incredible and I wish I felt this way all the time. Still being shaved gives that slick feeling and being rested in season training times are easy to hold the week after the meet. I held 1:09-1:11 pace on the 300s and felt quite easy. On the kick I was holding :35s. Tomorrow I will drop to about 3500m and then drop about 750m each day through the rest of the week. Onwards!
    Categories
    Swim Workouts
  2. Hate wasting a good day

    by , August 10th, 2015 at 07:21 AM (Mixing it up this year)
    Today was the last day I could do a long swim for 2 weeks since I go on-call today. But since I really didn't feel well I decided to go with my body and take it easy.

    500 free in 8:10
    500 free kick w/zoomers
    500 free in 7:43
    500 free kick w/zoomers
    500 free in 7:29
    500 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  3. 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
  4. Last opportunity for a long workout

    by , August 8th, 2015 at 03:11 PM (Mixing it up this year)
    Next week I go on call which means today and Monday are my last times to do some long swims before I have to check my pager ever 15 minutes. I'll be on call for 2 weeks. Not looking forward to it.

    Today I did really well with this even with setting my heart rate up a little to high on the last 1000. With having to do open turns and slower swimming for 4 laps my last swim was still faster than my first 3.

    4x1000@17:00 free #1 was 15:55, #2 was 15:37, #3 was 15:17 and #4 was 15:10
    500 Free kick w/zoomers
    500 free EZ

    Total 5000 yards
    Categories
    Swim Workouts
  5. Thur-Fri, Aug 6-7

    by , August 8th, 2015 at 11:47 AM (The FAF AFAP Digest)
    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    4 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ
    4 x (25 fast + 25 EZ) @ 1:15
    5 x (50 AFAP w/fins + 150 EZ)
    10 x 50 DPS free or back w/paddles @ 1:00
    100 EZ

    Total: 2750m


    Treadmill, 4.7 miles while watching worlds

    Heated Vinyasa, 75 minutes



    Friday:

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free w/paddles) @ 1:10
    2 x 50 free @ 200 pace @ 1:00
    50 EZ
    2 x (25 fast + 25 EZ) @ 1:15
    2 x (50 AFAP w/fins + 150 EZ)
    50 EZ
    2 x (50 @ 100 pace + 50 EZ)
    4 rounds:
    4 x 50 @ 200 pace w/fins @ 1:00
    1 x 50 EZ @ 1:30
    odd rounds = free
    even rounds = kick

    Total: 2600m


    Treadmill, 5 miles while watching worlds



    ~~~~~~~~~~~~~~~~~~~~~~~


    I decided it was finally time to try some AFAP 50s. I don't think I've done any since breaking my finger ... I was happy with the times. I went 26s on fly, which is equal to the best times I've done indoors long course. My finger is still swollen and I don't have a full range of motion yet. I had the doctors on my team check it out. They say it can take many months for the swelling in a finger to drain. It doesn't help that I never take the time to ice it ...

    I will either take today off or hit the gym. Tonight, we're going to Kinky Boots and I'm very excited. The lead from Broadway is in the traveling show here since Pittsburgh is his home town.
    Categories
    Swim Workouts , Yoga
  6. Easy today, tomorrow is back to LCM!

    by , August 6th, 2015 at 07:24 AM (Mixing it up this year)
    Today was easy, I need that so that I can do tomorrow hard since it is LCM tomorrow. The first 400 IM felt terrible, the second one felt much better.

    500 free
    500 free kick w/zoomers
    400 IM in 7:45
    200 breast kick
    400 IM in 7:00
    5x100@1:50 free w/snorkel
    300 free kick w/zoomers
    200 free EASY

    Total 3000 yards
    Categories
    Swim Workouts
  7. Workout 08/05/15: afternoon

    by , August 5th, 2015 at 08:07 PM (Maple Syrup with a Side of Chlorine)
    Left Vermont this morning and made it to Geneva around 4pm with my son. Traffic was smooth and I took a break every 100 miles or so to stretch out. The facility is pretty awesome, with a deep and cool 10 lane LCM main pool and a 25 yard pool available for warmups. All checked in for my races over the next two days.

    200 free/200 back/200 im drill
    3 x 100 [as 50 kick, 50 drill]
    2 x 50 b/c [first one off the blocks - thanks team Costa Rica for the whistle!)
    200 loosen and out
    (Solo/Spire/1200m/35 min)
    -------------------------

    I made it to the pre-event meeting and now back at the hotel after eating dinner. Time to shave - haven't done this since high school! haha

    https://instagram.com/p/6BVg3dFm1d/

    Updated August 5th, 2015 at 09:18 PM by rxleakem

    Tags: nationals
    Categories
    Swim Workouts , Masters Swim Meets / Events
  8. Sun-Wed, Aug 2-4

    by , August 5th, 2015 at 01:20 PM (The FAF AFAP Digest)

    Sunday:

    Swim/SCY/w/ Teen Fort @ Springhill Rec

    500 various
    100 scull
    16 x 25, 15 m UW @ :45
    100 EZ
    30 x 25 fly w/fins @ :45 (12s, 8 kicks + 4 strokes, 2 breaths per length)
    -- I was actually surprised that I made it through all of these.
    100 EZ
    4 x 50 kick w/fins hold best average (26s)
    100 EZ
    4 x 25 w/chute & paddles @ 1:00
    50 EZ

    Total: 2400


    Monday: Drylands, 60 min


    Tuesday: 8 miles on treadmill


    Wednesday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free w/paddles) @ 1:10
    4 x 50 free @ 200 pace w/paddles @ 1:00
    50 EZ

    3 rounds:
    1 x 50 @ 100 pace
    1 x 50 EZ
    1 x 100 fast, break :10 @ 50
    1 x 100 EZ
    extra 50 EZ at end of set

    10 x 50 w/paddles
    odds = free @ 1:00
    evens = back @ 1:10
    100 EZ

    Total: 2500 m



    ~~~~~~~~~~~~~~~~~~~~~


    I was in northern VA over the weekend visiting Teen Fort, so I didn't work out much there. I drove back Monday straight to masters practice. On Tuesday am, Lil Fort was bitten by a dog while at cross country practice. It was a Newfoundland and the attack was totally unprovoked. So we wound up in the ER. She got 5 stitches and fainted and threw up in the process. I missed am swim and didn't want to leave her during the day, so just hopped on the treadmill and watched Worlds instead. I got to the pool today and hope to be more regular with it going forward. Hopefully, I'll do a swim + yoga tomorrow.
  9. Pushing it today

    by , August 5th, 2015 at 07:25 AM (Mixing it up this year)
    Did good descending set today.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy descend 1-5 and 6-10 went 1:26, 1:25, 1:24, 1:23, 1:21, 1:23, 1:22, 1:21, 1:20, 1:19
    500 free kick w/zoomers
    5x100@1:25 free w/paddles & bouy hold pace 1:20
    500 free EASY!

    Total 3500 yards
    Categories
    Swim Workouts
  10. Week 149 - Tuesday

    by , August 4th, 2015 at 08:37 PM (After a long rest)
    I took more meds last night and again slept well but once again woke up very congested. I did a very easy 1000m this morning consisting of:

    4x100 free with snorkel
    6x50 catchup
    3x100 kick

    i am getting worried about being healthy for Thursday.
    Categories
    Swim Workouts
  11. Bad back means lots of fly drill

    by , August 4th, 2015 at 07:29 AM (Mixing it up this year)
    Lack of sleep combined with a bad back... I needed some dolphin motion.

    500 free
    500 free kick w/zoomers
    250 fly scull drill w/zoomers & snorkel
    250 torque drill w/snorkel & bouy
    250 angel arm fly w/snorkel & bouy
    250 1 arm fly alt 25 rt/25 lt
    300 free kick w/zoomers
    200 free

    Total 2500 yards
    Categories
    Swim Workouts
  12. Week 149 - Monday

    by , August 3rd, 2015 at 09:22 PM (After a long rest)
    I took more Alka seltzer last night and woke up really congested. I slept solid but felt like someone had sit slept on my chest all night. I have a lot of mucus build up which really really sucks. I felt ok in the water and my head cleared up quick but my chest still remained congested throughout the workout. I am still hopeful I will be ok before nationals but my body is now cutting it pretty close. Luckily I don't feel sick and I am just congested so hopefully it will clear.

    Today was setup LCM

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

    Main sets
    3x300 pull on 4:30 descend 1-3
    100 easy
    100 free from push broken at 50 with 10 seconds
    100 easy
    100 back from push broken at 50 with 10 seconds
    100 easy
    5x100 IM easy

    Warm down
    100 easy
    5 free starts

    I felt ok on the 300s other than my continued breathing challenges. I went 3:29, 3:27, 3:24. On the broken 100 free I felt slow and tired. I was out in :29 to my feet at 50 and came back in :31 going 1:00 which is ok. On the back I went :33 to my feet, and came back in :35 going 1:08 which I felt much better.

    i am trying to stay positive ahead of nationals and I really hope my chest starts to loosen up otherwise the 800 is going to miserable.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 08/04/2015

    by , August 3rd, 2015 at 03:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post until returning after Nationals

    Taper/rest workout
    SCY

    WARM UP:
    6 X 50 1:00
    1 X 200 3:00
    4 X 50 1:00
    3 X 100 1:30

    4 X 75 kick 1:45
    1 X 100 swim

    1 X 50 build 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 100 easy 3:00
    Three rounds--choice

    Nationals swimmers warm down

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    1 X 100 1:25
    1 X 200 2:50
    1 X 300 4:15
    1 x 400 fast

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Workout 08/03/15: morning

    by , August 3rd, 2015 at 09:14 AM (Maple Syrup with a Side of Chlorine)
    Final swim at home this morning after a busy work weekend...

    200 free/200 back/200 im drill
    400 kick/drill by 50
    4 x 50 ~ 2min (25 AFAP, 25 easy)
    200 loosen and out
    (Solo/Rec/1400 yds/30 min)
    --------------------------------

    The water was feeling good today. Just two more long days at work then I head to Ohio on Wednesday morning, with plans to hit the Spire in the evening for a quick float and perhaps the meeting at 5pm. Saying a prayer for all those traveling to Nationals, and looking forward to the start of the road trip with my son.
    Categories
    Swim Workouts
  15. Can you say 500's

    by , August 3rd, 2015 at 07:45 AM (Mixing it up this year)
    Super 500 day today. I am starting to split back out on my own some with my workouts. Now that we are short course I really can't keep up with Mike so I take the extra lane for a while.

    500 free

    5 times thru #1 kick w/zoomers, #2 swim, #3 w/snorkle, #4 kick w/zoomers, #5 25's fly 50's back and 75's free
    25@:30
    75@1:30
    50@1:00
    25@:30
    25@:30
    50@1:00
    50@1:00
    75@1:30
    25@:30
    50@1:00
    25@:30
    25@:30

    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  16. Week 148 - Sunday

    by , August 2nd, 2015 at 06:22 PM (After a long rest)
    I took an alka seltzer nighttime last night and slept like a rock. I woke feeling much better and my chest had loosened up. I am hopeful that I will be fine next week!

    I arranged with with a friend that we would do a short swim today as I usually do before a big meet. The pool was setup lcm. I basically did a meet warmup(with some equipment).

    400 free with snorkel
    6x50 catchup on 1min
    4x50 with fins on 1:15 done as open, close, easy, fast
    2x50 easy with fins no time
    50 fast with fins
    150 easy

    On the 50s fast I went 24 and 23. These are both so much better than I have swum with fins in a long long time. I feel great in the water and just need to clear my chest before the meet. I have a few fast broken swims tomorrow and then pretty much cruise til Thursday.

    I found the lineup at nationals a little challenging and could not make all the events I wanted to swim work so miss out on the 400m and the 50m free. I will swim these along with the 1500m at our meet in Rockwall in a couple of weeks. So my lineup at Nationals is:

    Thursday - 800m free
    Friday - 200m back
    Saturday - 100m free and 50m back
    Sunday - 100m back and 200m free

    I will be swimming a few off events at our meet in Rockwall and may add the 50m or 100m breast and the 200IM to my event lineup.
    Categories
    Swim Workouts
  17. Week 148 - Saturday

    by , August 1st, 2015 at 07:19 PM (After a long rest)
    Last night my daughter had a meet and we did not get home or eat until 9pm last night. I was feeling very tired. I slept great last night and woke feeling much better. The pool was setup scy again this morning for the second day of the meet.

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

    Main sets
    8x50 drill/build on 1min
    4x100 at 200 race pace on 2:30
    5x200 pull on 2:45
    8x50 done as 25 no breath underwater on back fast, 25 easy with fins on 1min
    50 fast with fins

    Warm down
    400 easy

    I believe I picked up a cold on my trip to Orlando and despite taking some decongestants my chest was pretty tight and I have a niggly little cough. Despite having a little challenge breathing on the fast set I generally felt good in the water. I felt smooth on today's 100s and went :53,:54,:54,:54. Tom took my splits and said I was really even per 50. I was very happy about these! The 200s I went very smooth and used them as active recovery; I ended up descending the 200s, starting at 2:15 and dropping to 2:05 by the last round. The 50s with fins were fun and we did these as a group with lots of laughing and joking. One of my team mates suggested doing the 50 fast and I went :21/:22 with fins. I then took a really slow easy warm down in the baby pool while the madness associated with the kids meet erupted around me. This was the last meet of the season for the kids and there were hundreds and hundreds of kids swimming in the pool within seconds of us finishing the 50 with fins.

    I am really hoping that an easy weekend with some decongestants will clear up my cold and I will be ready for the meet on Thursday. I am having a really good taper and I believe I am going to have a great meet next week.
    Categories
    Swim Workouts
  18. Week 148 - Friday

    by , August 1st, 2015 at 07:18 PM (After a long rest)
    I got back to the house from Orlando at around 7pm on Thursday night. My wife was not feeling so great so we ordered pizza and had dinner and went to bed pretty early. My daughter had a swim meet on Friday and Saturday and my son had a long week with marching band so everyone was tired. It was great to see everyone and catchup on the weeks happenings.

    I slept well. The pool was setup scy.

    Warm up
    400 free
    6x50 catchup on 1min

    Main sets
    8x100 kick on 2mins done odds fast and evens easy
    4x(4x25 on :40 done as open, close, easy, fast)
    100 easy
    5x100 IM on 1:40 odds drill even swim

    Warm down
    10x50 smooth perfect stroke on 1min

    Most of this workout except the open,close and fast 25s and 2 of the IMs. I went 1:09 on the first fast IM and 1:04 on the second. I felt good today but came back from Orlando with a chest cold.

    After practice we went out for a team breakfast and I caught up with everyone.
    Categories
    Swim Workouts
  19. A good saturday, last long course till friday

    by , August 1st, 2015 at 04:30 PM (Mixing it up this year)
    This was an interesting one. Recovering much better since I had a day of just plain PIGGING OUT!

    400 free
    400 MI (backward IM)
    4x150@2:30 free w/paddles & buoy
    6x50@1:00 free
    4x150@2:30 free w/paddles & buoy
    6x50@1:00 free
    300 as 25 double arm back/75 free
    10x25@:30 odds stroke, evens free
    50 free EZ
    10x50@1:00 free
    500 free kick w/zoomers

    Total 4200 meters
    Categories
    Swim Workouts
  20. My Stats from Swimplan.com

    Well, there doesn't seem to be a section on this website to list stats like swimplan.com does, so I'll post them here to track my progress.

    My time trials
    Stroke Distance Time
    Freestyle 100yd 02:00
    Breaststroke 100yd 04:00
    Backstroke 100yd 02:00
    Butterfly 100yd 04:00

    I'm not a sprint swimmer, I'm an endurance swimmer. Though it's good to improve on both. Here is my current workout program:

    Duration 45-60 mins
    Distance 2500 yards
    Pool length 25yard
    Warm up
    4 x 100yd Freestyle Swim (even pace), rest 0:15 / 100yd
    Freestyle swim at a steady pace.
    Build up
    3 x 50yd Backstroke Swim, rest 0:20 / 50yd
    3 x 50yd Freestyle Pull with a pull buoy, rest 0:20 / 50yd
    3 x 50yd Backstroke Swim with paddles, rest 0:20 / 50yd
    3 x 50yd Backstroke Kick, rest 0:20 / 50yd
    Kick on your back with arms held loosely by your side.
    Core (repeat 2 times)
    4 x 100yd Freestyle (50yd Easy, 50yd Effort), rest 0:20 / 100yd
    Freestyle swim at a slow, relaxed pace for 50yd, followed by Freestyle at a fast pace for 50yd. Recover during the easy part of the swim.
    6 x 50yd Backstroke Swim, leave on 01:16 / 50yd
    Backstroke swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
    Warm down
    2 x 50yd Freestyle Easy, rest 0:15 / 50yd
    Freestyle swim at a slow, relaxed pace.
    Intensity key
    Easy: 50-60% of your maximum heart rate
    Aerobic: 60-70% of your maximum heart rate
    Endurance: 70-80% of your maximum heart rate
    Sprint: 80-90% of your maximum heart rate

    Updated August 11th, 2015 at 08:56 PM by SFNativeFreya (Updated Stats.)

    Categories
    Swim Workouts