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Swim Workouts

  1. Week 143 - Friday

    by , June 26th, 2015 at 03:01 PM (After a long rest)
    My family and I are driving down to San Antonio for a long weekend today so I was in a bit of a hurry getting to and from the pool. Despite feeling like I was on a time limit this morning I had a good workout yet again today. The pool was setup LCM.

    Warm up
    400 free with snorkel
    8x50 catchup

    Main sets
    3x(200 free on 3mins, 100 streamline kick on 1:45, 2x50 DPS on 1min)
    16x25 on :45 done as 4x(25 afap vertical dolphin kick, 25 afap 5 breaststroke kicks on bottom of pool, 25 afap vertical dolphin kick, 25 afap 5 vertical streamlines pushing off bottom of the pool)
    3x(200 kick on 4mins, 100 kick on 1:40)

    Warm down
    200 easy

    I am finally feeling very comfortable swimming long course. Nothing blindingly fast but my stroke felt smooth and easy throughout. My shoulders are still a little sore but generally much better than last week so I think not using the kick owed for all the kick sets has helped. The last set today was with a board but everything else I did streamline. On the 200,100,50 set I held 2:17s on the 200s and ft quite comfortable, I then held 1:42s on the kick and then did active recovery on the 50s focused on DPS and went 30 strokes. On the 25s afap I was holding 15s as best as I could tell. The kick at the end was tough but I got into a pretty decent groove and I held 3:50s on the 200s and then went 1:35 on the 100s. The 100s hurt and the kick set felt like it lasted forever but I was pleased with the outcome today.

    Hard to believe I only have about 3 weeks til I start my taper for summer nationals.
    Categories
    Swim Workouts
  2. Week 143 - Thursday

    by , June 25th, 2015 at 10:41 PM (After a long rest)
    I was really sore when I woke up this morning and was convinced I would not be able to do 6 rounds of abs today. Luckily one of my training partners was there and between the two of us we got going and helped motivate each other to get through the workout. I would not have done this workout on my own and in fact we almost talked each other into doing a 7th round.

    Weights
    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.
    6x(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
    8x50 open,close, easy, fast on 1mon with fins
    400 easy


    Categories
    Swim Workouts
  3. Wed-Thurs., June 24-25

    by , June 25th, 2015 at 07:27 PM (The FAF AFAP Digest)

    Wednesday:


    Went for a 4 mile jog


    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    50 EZ
    3 x (50 @ 100 pace @ 1:00 + 50 EZ @ 1:30)
    -- didn't feel like I had a lick of speed (probably because this is my 11th day in a row of working out), so shifted to an aerobic set
    -- since I hadn't done one of these in years, I could feel it
    16 x 100 w/fins & paddles
    8 @ 1:40, 8 @ 1:45
    odds = free w/paddles (hold 1:13 ish)
    evens = kick, negative split
    100 EZ

    Total: 2750 m


    Heated Power Yoga, 75 Min

    It was pretty toasty again, but not as bad as last time. I have to say that the never ending pigeon poses bore me. I've started adding in bikram's wind removing pose and fixed firm pose while doing this. Haven't been yelled at so far ...


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

    I'm almost all packed! And the weather forecast is looking a little better, though it's still almost 20 degrees cooler than the last time I landed in Copenhagen this same time a few years ago. Our flight leaves tomorrow at 3:30 pm, so I have time to get to adult swim at Lebo for an hour. IF it's not pouring. The last two weeks have been very wet.
    Categories
    Swim Workouts , Running , Yoga
  4. Easy day today or was it

    by , June 25th, 2015 at 07:29 AM (Mixing it up this year)
    Decided to do my favorite fly set even though I felt like ^$&*.

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free kick w/zoomers
    300 free w/snorkel

    Total 2500 meters
    Categories
    Swim Workouts
  5. Workout 06/24/15: OW

    by , June 25th, 2015 at 12:01 AM (Maple Syrup with a Side of Chlorine)
    As promised, I was able to make it down to the Berkshires to join the Simon's Rock group for their Wednesday night swim. Tonight we splashed at Laurel Lake, which is about 75 minutes from home and one that I have not yet visited. Lena and Preston came along, dropping me off at the beach and heading out to explore while we swam.



    There were ten of us in total, including some new faces and a first time OW swimmer. I managed to attach the GoPro camera to my safe swimmer buoy but as I suspected there was little balance so it is a wild ride to watch!
    I did manage to get some decent shots when I was not swimming, although I discovered that water on the housing can distort the picture ...


    We headed southwest from the Lenox Town Beach with our buoys on and John's wife yaking, towards a beach rought 1/3 of a mile away. After a quick break, we made our way towards the large green field on the far end of the lake, following the southerly edge until we hit the shore. After another short break we aimed back to the start along the northerly edge, completing a total of 1.37 miles in just over 58 minutes.

    As you can see from the pics, the water was not too choppy (especially on the way back) and the sky was so blue. The moon was hanging out among the vast blue canopy, and just some soft fair weather clouds drifted by the horizon. Air temp was about 75 with the water at 69...simply refreshing!

    We did not join the group for a potluck afterwards, instead starting the trip back home. It was weird not having Brent join us as he is off in Germany, but I love the camaraderie that this team exudes and the fact that they let me tag along! Here's to more adventures in the Berkshires this summer!

    Updated June 25th, 2015 at 12:55 AM by rxleakem

    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  6. Week 143 - Wednesday

    by , June 24th, 2015 at 01:33 PM (After a long rest)
    I had a great night of sleep and woke ahead of my alarm. I once again arrived early at the pool. There must have been a power cut during the night because the pool pump was off and the water level was down 6 inches. Tom soon fixed the issues and the pool quickly filled back up as we did the warmup and kick sets.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    6x100 kick on 2mins done as 2x100 streamline free kick with snorkel,2x100 back kick, 2x100 streamline free kick with snorkel
    16x50 on 1min at 200 race pace(target 30/31)
    200 easy
    12x50 free on 1:10 working on distance per stroke. Take best 4 and add up to see who does the least(golf style scoring).

    Warm down
    200 perfect back
    100 free easy

    I did the kick without a board. I find it much harder to hold a good kick time so there must be something about my body position when I use a board. I held 1:45-1:47s in the kick. On the 16x50s I once again struggled to hit a groove on the first few going :31 and the. :32 but finally got on pace on #3 and then held :30 highs on the rest of the set and went a :29 on the last 50. From #2-10 I felt great but had to really work the last 6 to stay on pace and was very pleased with the set. The distance per stroke was done as a group with lots of cheating by some of my teammates. I realized a little gullibly that I was asked my stroked count first and the. Everyone else would say 1 or 2 less strokes per length than me. The give away was one of our older ladies a few lanes over who is at least a foot shorter than me saying she did 22 strokes to my 23. I ended up working my underwaters and on the last 6 held 21/22 strokes per 50 which was pretty good. I started out at my normal 30 strokes. This was fun! A good workout and I am pleased with where I am right now.
    Categories
    Swim Workouts
  7. Workout 06/24/15: morning

    by , June 24th, 2015 at 10:18 AM (Maple Syrup with a Side of Chlorine)
    Just a quick swim this morning to stretch out a bit ...

    200 Fr/200 Bk/200 IM drill
    600 shark swim
    (Solo/Rec/1200 yds/20 min)
    --------------------------------

    Looks like a beautiful day to have off. Planning to join the Berkshire OW gang tonight in a lake that will be new to me. If all goes well, pics to come later.
    Categories
    Swim Workouts
  8. Job stress, YUCK!

    by , June 24th, 2015 at 07:26 AM (Mixing it up this year)
    Sometimes I think it would be easier just to get an easy job and lower my lifestyle. I might actually be happier. When you think about it you spend most of your life at work. Thankfully I have swimming to keep my mind off the stress for a little while.

    300 free
    4x50@1:00 free
    300 free w/paddles & bouy
    8x25@:30 free

    500 free w/paddles & bouy
    400 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free w/paddles & bouy
    100 free w/paddles & bouy

    4x50@1:00 free golf stroke count 48, 48, 46, 46
    4x100@1:50 free w/paddles & bouy
    4x50@1:00 free golf stroke count 46, 46, 47, 46
    3x100 free

    Total 3600 meters
    Categories
    Swim Workouts
  9. Week 143 - Tuesday

    by , June 23rd, 2015 at 09:59 AM (After a long rest)
    I had a massage last night and my shoulders loosened up pretty good. I woke up earlier than usual this morning and again got to the pool before 5am.

    Weights
    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.
    6x(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
    400 free with snorkel
    6x50 catchup on :50
    16x25 open,close, easy, fast on :40 with fins
    400 easy

    I hurt on the last two rounds of the abs. Despite this I am thinking about adding another twist to the abs set to interrupt the pattern since I have read that the body gets used to doing sets and adapts. The set takes 36 minutes so I don't have much more time I can add, so I am thinking of mixing up the abs but following the same pattern.
    Categories
    Swim Workouts
  10. Week 143 - Monday

    by , June 23rd, 2015 at 09:54 AM (After a long rest)
    I woke up feeling pretty good this morning. Our pool was setup LCM.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    12 x 100 done with snorkel as 50 streamline kick, 50 free on 1:40
    8x200 pull on 2:40 odds build, evens fast
    100 easy
    12x50 with fins on 1min odds 25 underwater streamline free kick, 25 perfect stroke, evens 25 underwater back kick, 25 perfect back

    Warm down
    200 easy

    I swam great today. I was holding 1:30 on the kick/swim which was tougher than I thought it would be. Perhaps the streamline kick was not as easy as kick with a board. On the 200s I held 2:25s on the build and 2:20, 2:17, 2:15 on the fast 200s. I felt good on the last one in particular. On the 50s with fins I made 25m underwater on all of them and on a couple even went more like 30m underwater.
    Categories
    Swim Workouts
  11. 1 hour swim today

    by , June 23rd, 2015 at 07:16 AM (Mixing it up this year)
    Just needed to do a long swim today so swam for 1 hour. Completed 3300 meters in that time then warmed down with a 200 easy.

    Next long swim will be July 7. I have to pick a week I am not on call at the hospital.

    Total 3500 meters
    Categories
    Swim Workouts
  12. Sat-Mon, June 20-22

    by , June 22nd, 2015 at 01:42 PM (The FAF AFAP Digest)
    Saturday:

    Did a 5 mile walk-job on the treadmill watching OITNB.



    Sunday:

    Swim/LCM/Solo @ Lebo

    2600 m, can't remember what I did anymore.

    Heated Vinyasa Flow, 75 minutes



    Monday:

    Swim/LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (25 fast kick + 25 EZ)
    50 EZ

    Main sets:

    24 x 50
    odds = @ 100 pace various @ 1:00
    evens = EZ @ 1:15-2:00, depending on traffic

    -- had to switch to SCY ....

    250 EZ
    20 x 25 kick w/fins @ :30
    -- 4 fast, 1 EZ
    100 EZ
    5 x 50 back w/paddles @1:00
    100 EZ

    Total: 2150 LCM/1200 SCY


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


    I was pretty happy with today's swim. My 100 pace 50s were all very solid, and 12 of them is a bunch for me. I went to adult swim from 11-12. I was a little bummed that we didn't get in until 11:10 bc of kiddie lessons. I hope that doesn't happen every day. I am planning on going to Lebo a fair amount this summer to take a break from all the driving.
    Categories
    Swim Workouts , Running , Yoga
  13. Well well well

    by , June 22nd, 2015 at 07:26 AM (Mixing it up this year)
    It's official I am now a Swimming Official! Of course my swims this weekend were not the best but they were ok considering the amount and type of work I was doing.

    Today I lead the fast lane. Where was every one?

    3x200 free #1 swim #2 kick #3 pull
    3x400 free w/paddles & bouy
    3x300 free w/paddles & bouy
    3x200 free w/paddles & bouy
    3x100 free SLOW

    total 3600 meters
    Categories
    Swim Workouts
  14. Workout 06/20/15: morning

    by , June 20th, 2015 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed a nice evening yesterday with Preston at a campfire hosted by one of the new professors at the college. Lots of folks young and old enjoyed games, snacks, conversation, and of course S'mores! I didn't try this fishing pole device, but the little ones had a great time with it.

    Masters this morning ...

    2 x (100 swim/50 kick/100 pull) [did an extra 100]
    200 Dolphin Dives (into and out of walls) [extra 50]
    2 x 150 on 3:00 90% effort [did 200 free: 2:13 and 2:14]
    1 x 200 recovery on 5:00 [extra 50]
    4 x 75 on 1:45 90% effort [did 25 kick/50 swim IM rotate/25 pull]
    1 x 200 recovery on 5:00 (50 swim/50 kick) [extra 50]
    6 x 50 on 1:30 FAST as group
    300 loosen and out
    (Masters/Rec/2750 yds/65 min)
    -----------------------------------
    Nice workout with some fast efforts at the end. We same in the same lane (with is two wide) and rotated position. Greg, Kevin, and a new swimmer MG joined in the fun!

    After the pool I joined my wife and her friend picking strawberrys at the farm where we have a CSA for the summer. Great day.


    Tonight we went to annual community Relay For Life event and walked a couple of miles together in honor of those battling cancer. We have been going since my mom passed away 15 years ago, sometimes on a team but always taking strides.
    Categories
    Swim Workouts
  15. Week 142 - Friday

    by , June 20th, 2015 at 04:15 PM (After a long rest)
    I was beat again this morning. I bought my daughter a new MIO alpha indigo watch on EBay a few weeks ago($80 instead of $170). The watch is pretty awesome and has a water proof heart rate monitor and the indigo specifically is designed for peeps with small wrists. My daughter has been using it every day and itís a great tool for her to understand how much she is pushing on given sets. Her coach has started setting her targets not based on times but based on heart rate. This morning I asked if she would lend it to me to give it a try and it was pretty awesome. I discovered that my at rest pre practice heart rate was 44, which I was a little concerned at first but some of the medical folks in my training group assured me that it was a good thing and an indication that I was in great shape. I tried really hard today on multiple sets but again to my surprise struggled to get my heart rate above 170, with only one 170+ heart rate measurement, which occurred on the 8x100 set. I am not sure if I can borrow the watch in future but I may look at getting one myself!

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

    Main sets
    12x50 kick on 1:05
    12x50 with snorkel done as odds - 25 doggy paddle, 25 afap, evens Ė 25 underwater, 25afap on 1:15
    8x100 free with snorkel on 1:25 done as 2 smooth, 2 fast
    12x50 kick on :55

    Warm down
    200 easy

    I was holding :45 on the first kick set
    On the doggy paddle 50ís I worked on the catch and then went for it on the 25 afap and my heart rate was 150ish. On the 8x100s Tom told me to hold sub 1:15s on the smooth and sub 1:10s. I held 1:09/10s throughout. The last kick set was tough and I was touch and go holding :53-55s. I found today very tiring and abs are still hurting from Tuesday and Thursdays workouts.
    Categories
    Swim Workouts
  16. Friday, June 19

    by , June 19th, 2015 at 03:59 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Pitt

    Warm up:

    500 various
    4 x (25 scull + 25 DPS free w/paddles)
    50 EZ to deep end
    4 x (25 shooter + 25 EZ w/fins)
    50 EZ

    Main sets:

    2 x 50 burst + cruise

    16 x 50 w/fins
    odds = @ 100 pace @ 1:00
    evens = EZ @ 2:00
    100 EZ

    4 x 100 up tempo back kick w/fins @ 1:45
    100 EZ

    5 x 50 back w/paddles @ 1:15
    150 EZ

    Total: 2900 m


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


    I was pretty beat today from yesterday's dryland double. I knew almost right away that I wouldn't be doing any AFAP work. The shoulders and quads were too fatigued. It's almost always a mistake for me to stay in the gym more than 60 minutes, and I think I was there for almost 90 yesterday ... I need to book a massage, haven't had once in ages and ages.
    Categories
    Swim Workouts
  17. Workout 06/19/15: noon

    by , June 19th, 2015 at 02:28 PM (Maple Syrup with a Side of Chlorine)
    With life getting into the way a bit this week, I ended up dry more than I had planned to. We all went out for dinner on Monday, then Lena and went to a celebration for the administrator of Preston's school who retired this year. Johnson has made the trip home to China after spending the year with us, so a bit of sadness descended Wednesday as he left. I have been ramping up drylands in the form of pushups, chinups, and ab work.

    I was able to get into the pool this afternoon:

    200 Free/200 Back/200 IM drill
    500 Shark Swim
    16 x 50 on :45
    (1st 50 = IMO Fast, then dps free mixed with pull 2-4; repeat)
    4 x 75 on 1:10 (kick, IMO fast, pull)
    100 loosen and out
    (Solo/Rec/2300 yds/50 min)
    --------------------------------

    I entered nationals on Monday and signed up for events on Thursday and Friday. It was cool that it lines up with a college road trip with Preston, so now we need to plan some other outings in the CLE area. I think an Indians game and also the NFL HOF will make it onto the agenda.
    Categories
    Swim Workouts
  18. Easy Warmup for tonight

    by , June 19th, 2015 at 08:41 AM (Mixing it up this year)
    Just an easy one. I didn't feel particularly strong today so my 800 might be a piece of garbage tonight. That is ok since I am more focused on weight lose than speed right now.

    500 free
    500 free kick w/zoomers
    5x100@2:30 free at pace went 1:39, 1:36, 1:35, 1:34, 1:35
    500 free kick w/zoomers
    500 free EASY

    Total 2500 meters
    Categories
    Swim Workouts
  19. Week 142 - Thursday

    by , June 18th, 2015 at 08:46 AM (After a long rest)
    I exchanged emails with my buddy Mr Unruh and I am jealous of him and his family traveling to Pan Ams in Columbia yesterday. I wish him and everyone else lots of luck and some fast swimming. Hopefully Steve will swim well and sets some times for the rest of us to chase this summer.

    My melaise from yesterday continued this morning despite a long and good night of sleep. I was on my own in the weight room today and struggled. I tried focusing on form today. Not that I have been sloppy but rather I needed to focus on something other the pain to get through today.

    Weights
    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.
    6x(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
    400 free with snorkel
    6x50 catchup on :50
    12x50 open,close, easy, fast on 1 min with fins
    300 easy

    I was VERY sore as I did the ab work today. My upper abs in particular were hurting but I somehow kept pressing and got through the abs. I felt pretty good on the band work and shoulder is feeling a little bit better. My left elbow was a little sore on the planks but nothing ice can't take care of.

    On on the swim I felt sore again on the warmup but loosened up and really went for the 50s with fins today holding 30s on the open and close 50s and 26/27 on the fast 50. On the last round I had a solid 26 which I felt good about. Despite these being fast I felt like I was swimming them at 100 pace as opposed to 50 pace with something left in the tank.

    I have a masters meet this weekend in Frisco, Tx(north Dallas) and my daughter has a meet in Rockwall(wife is on call for this one). My meet is a little different in that i will be swimming 50s of each stroke and a 200IM. This will be the first time I have swum breast in an individual race since I was about 11 years of age so it's likely I will set a life time best The masters meet event lineup is a little different with all the free events 50,100,200,400,800, 50s in fly,back, breast and a 200IM. I decided to mix it up for a couple of reasons; I wanted to swim 5 events but did not think some of the longer events would lend themselves to do this in a short meet. I will also be swimming the free events at Nationals and our meet in August so thought it would be fun to mix it up.

    Categories
    Swim Workouts
  20. Easy, Easy, Easy

    by , June 18th, 2015 at 07:24 AM (Mixing it up this year)
    This is just an easy swim

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkle & zoomers
    200 torque drill w/paddles & bouy
    500 free kick w/zoomers
    500 free EASY
    100 back

    Total 2500 meters
    Categories
    Swim Workouts