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  1. Workout 05/28/15: evening

    by , May 28th, 2015 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    Some items on my agenda today changed, so I stayed flexible and went with the flow. I was able to go out for a nice 50 mile motorcycle ride with my neighbor and managed to avoid the thunder showers. Hit the pool tonight for a redo of a practice a few weeks ago...

    200 free, 200 back, 200 im drill
    2 x 100 pull (focus on pull) with snorkel
    1 x 200 swim DPS with snorkel
    1 x 400 neg split (2:34, 2:26= 5, did'nt have Brent pushing me)
    1 x 200 breath control (6,5,4,4, repeat)
    2 x 100 pull (focus on pull)
    4 x 50 descend on :50 back
    200 loosen
    (Solo/Rec/2200 yds/50 min)
    Greg was at the pool as well so I spend a little bit of time between sets chatting with him. This was a good workout and I had actually forgotten that we did it before as a group until I hit that 400 negative split; I was about 4sec faster a couple of weeks ago.

    If all goes as currently planned I should have a busy swim itinerary this summer...
    WAM scm in June (
    Jenny Thompson lcm in July
    USMS nats lcm in Aug
    LGOWS 2.5km nats in Aug (

    Still staying quiet on the marathon swim front, but I am looking forward to Wednesday nights in the Berkshires as well as some open water swim with my team here in the southern Vermont area.
    Swim Workouts , Planning
  2. Week 139 - Thursday

    by , May 28th, 2015 at 07:04 PM (After a long rest)
    I had a decent night of sleep and woke around 5am. I had about a half mile walk along Michigan Ave from my hotel to the Intercontinental hotel where Patrick swam a few weeks back. The pool was exactly as Patrick's pictures showed, a throw back to the Art Deco 1920s. It was awesome and reminded me of Epsom swim baths back in England which looked like a theatre including a stage at one end of the pool. I always imagined them boarding over the pool and putting on plays. It was a very interesting experience swimming at this pool. The only two downsides were the cost $28 for the swim and the temperature in the pool. I am guessing it was in the high 80s in the water and the only rest bite was that at one end there was a faucet with cold water pouring into the pool. The air temperature was stifling even with the windows open. Despite this I am glad I swam here.

    Warm up
    400 swim with snorkel
    6x50 catchup on :45

    Main set
    6x(100 free with snorkel on 1:05, 100 streamline kick with snorkel on 1:30, 100 easy on 2mins)
    100 easy
    8x50 at 200 race pace on 1min(I was supposed to do 16 but I was too hot and a few people looked upset with the waves I was making)
    300 easy
    12x25 on :40 done as open, close, easy, fast

    Warm down
    200 easy on my back

    with the analog clock it was hard judging real times but I went pretty comfortable doing the 100s on 1:05 getting 2-3 seconds rest. The 100s kick is where I really felt the heat and was again getting 2-3 seconds rest. The 100 easy I went really easy. On the 50s I decided before starting that I was only doing 8. The pool was not crowded but there were a lot of people in the other two lanes(the pool was set up with one real lane, one really narrow lane and a really wide lane). I think I held my goal time but it was tough judging for sure. I worked the set! I felt ok with the open close, easy fast set.

    I still ill felt my shoulder but nothing too bad.
    Swim Workouts
  3. 5|28|15 SCM

    About 600 easy
    9 hypoxic 25s off block, moderate effort
    3 x 100 kick as flutter, frog, dolphin
  4. Sarasota Y Sharks Masters 5:30 AM Workout 05/29/2015

    by , May 28th, 2015 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 50 1:00 1:00
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:20
    5 on 1:10

    12 X 100 FRIM 2:00
    IM substituting free for fly

    1 X 50 fast
    1 X 50 easy
    2 x 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 x 50 fast
    1 x 50 easy
    5 x 50 fast
    3 X 50 easy--swim down
    All 50's on 1:15

    Swim Workouts
  5. Easier distance day

    by , May 28th, 2015 at 07:25 AM (Mixing it up this year)
    Trying to loosen up from yesterdays hard swim.

    2000 free relaxed pace
    500 free kick w/zoomers
    500 free EASY

    Total 3000 meters
    Swim Workouts
  6. Week 139 - Wednesday

    by , May 27th, 2015 at 10:01 PM (After a long rest)
    I had a very early start this morning with the alarm going off at 3:15 so I could shower, eat and get to the airport for a 6am flight to Chicago. Ironically my flight was delayed and my first meeting delayed. Needless to say I did not get time to swim this morning and due to work commitments was unable to swim this evening. Instead I grabbed a 36 minute ab workout in the hotel room before dinner and after a late conference call.

    6x(flutter kick, oblique v sits, leg lift, one leg planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    This was especially tough on my own. This 36 minute workout is brutal but now I have done it once I know I can do it and will be able to do it again.

    Tomorrow i plan on hitting the Intercontinental hotel pool where Patrick swam a few weeks back. The pictures looked awesome and I could not find a masters practice downtown so my choices are somewhat limited. It seems like there are teams but no Thursday morning workouts from what I can tell.
    Swim Workouts
  7. Wed 5-27-15

    Short swims with lots of rest tonight. I have been extremely busy at work and have only been to the pool a couple of times in the last few weeks. I always dread that feeling of being two feet under the water and sloppy after a break. That dreaded feeling didn't let me down. Felt pretty crappy but I know it will come back soon.

    300 mix up
    4 x 50 kick @ 1:15
    6 x 50 choice @ 1:00
    --15 yard sprint of walls rest EZ

    25 free/ 25 fly sprint @ 60
    100 free cruise
    50 free sprint/ 50 back sprint @ 2:00
    200 free cruise
    150 free sprint @ 3:00
    300 free cruise
    100 Breast sprint/ 100 free sprint @ 4:00

    8 x 50 @ 45
    --hold 500 pace

    6 x 25 sprint @ 35
    -- went fly/bk/BR x 2
    50 cruise @ 60
    6 x 25 sprint @ 30
    -- went fly/free/bk/free/BR/free

    25 fly sprint/25 free cruise @ 1:30
    50 bk sprint/50 free cruise @ 2:15
    50 BR sprint/50 free cruise @ 2:15
    25 fly sprint/25 free cruise@ 1:15

    100 easy

    3450 SCY

    Thankful for the extra rest
  8. Workout 05/27/15: evening

    by , May 27th, 2015 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    I was able to have the day off on Monday for Memorial Day, and we were fully staffed yesterday as we played catch up. This morning Lena and I did some errands around town and also helped her sister put in an air conditioner along with some other odds and ends. We finally had a some rain come through with a thunderstorm, as it has been quite a while since our last round. Hit the pool tonight ...

    200 free/200 back/200 im drill
    2 x (200 pull into 100 AP into 50 kick) with snorkel
    Build a 200 IM (went 2:46, working on DPS down and fast back)
    4 x 75 on 1:10 (fast kick, fast IMO swim, strong pull)
    150 back with AP
    4 x 25 from mid-pool on :40
    150 loosen and out
    (Solo/Rec/3000 yds/50 min)

    Results from our mini-meet have been added to the USMS database:

    Updated May 27th, 2015 at 09:10 PM by rxleakem

    Swim Workouts
  9. 5|27|15 SCM

    500 warmup with/without fins
    200 - can't remember exactly
    225 kick flutter, dolphin, frog order
    14 x 25 on 1:00 breakout drill + 3 or so strokes
    500 varios drills with/without fins

    weights and stretching tonight

    time to register for classic city LCM
  10. Wed., May 27

    by , May 27th, 2015 at 02:16 PM (The FAF AFAP Digest)

    4 rounds:
    yoga ball wall squats, 15
    yoga ball plank pull ins, 10
    ball pass/iron monkey, 15
    planks, 1:00
    leg lifts 90/45/15, 5
    flutter kicks on bosu, 50
    captain's chair leg lifts, 15

    HS hi row, 100 x 3 x 12
    leg press, 150 x 3 x 12
    med ball slams, 2 x 10
    twisting med ball slams 2 x 10
    torso rotation machine, 90 x 1 x 12 each side; fast ones: 50 x 1 x 25 each side
    push press, 30 x 3 x 12
    kneeling ab crunch, 120 x 3 x 25


    1600 meters EZ


    I drove to the Bridgeville LA Fitness today. It was worth the extra 5 minutes of driving -- much nicer than the closer one in Bethel Park. I even used the locker room. The pool is 25 meters, which is nice. But there is no pace clock. I just had an easy swim planned after drylands, but still I would have preferred a pace clock. Not surprisingly, my legs were pretty sore today from all the power yoga.
  11. Sarasota Y Sharks Masters 5:30 AM Workout 05/28/2015

    by , May 27th, 2015 at 12:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick--2nd 50 fast-- 2:30

    4 X (4 X 50 1:15 #4 on 2:00
    Choice. Swim each round: 3 moderate/1 @ 100%

    6 X 200 pull 3:30
    100 long/100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Tough one today

    by , May 27th, 2015 at 07:26 AM (Mixing it up this year)
    My accomplishment for today was not getting lapped on the 600's by Mike Ried. This was a tough workout today. The rest of the week will be easy since I have my first open water race on Saturday, the Low Country Splash in Charleston.

    2 times thru
    200 free
    4x50@1:00 free

    4x100@2:00 as 25 choice/25 free alt
    8x25@:30 free

    2 times thru
    600 free w/paddles & bouy
    4x100@1:50 free w/paddles & bouy

    200 free EASY!

    Total 3600 meters
    Swim Workouts
  13. Sat-Tues, May 23-26

    by , May 26th, 2015 at 09:23 PM (The FAF AFAP Digest)

    Went to a 60 minute heated Vinyasa Flow class. Got there early and did some bikram poses while waiting. Did about 15 minutes of core work later.


    Off, hanging out with my daughter. I did try to go to Lebo while she was sleeping one morning. But I left without my mirrored goggles, kick board or sunscreen. Fail.


    The pool was closed memorial day, naturally. So I went to a 90 minute power yoga holiday class. It was the only one offered that day and was pretty crowded. I always feel the heat more when that happens. This one was longer than usual and fairly tough.

    Tuesday Double:

    Swim/SCY/Solo @ Pitt

    Warm up:

    550 w/paddles
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    3 x
    4 x 50 free w/paddles, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ @ end of set
    -- It is harder to descend to 100 pace rather than just popping one off and then going easy ...

    3 x
    4 x 50 kick w/fins, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 2:00
    150 EZ at end of set

    10 x 25 w/fins, 15 m UW @ :30
    1 x 50 EZ @ 1:00

    4 x
    1 x 100 back w/paddles @ 2:00
    1 x 50 kick @ 1:00
    50 EZ at end of set

    Total: 3950

    Power Yoga, 60 minutes

    I prefer the power yoga studio to the vinyasa flow studio, but this instructor really had the heat cranked up. After he turned the heat off at the beginning, I saw an hour later that it was still at 95. It felt more like a bikram class to me in terms of battling the heat. I finally called it a day at 60 minutes and skipped the last 15. I know that violates yoga etiquette, but I didn't care. I was near the back of the room anyway.


    My finger is still quite painful. Someone gave me a firm handshake at our Memorial Day Pitt practice and it was excruciating. No more handshakes for me. I still can't pull without paddles; but it's only been 10 days. I need to write a workout for myself with creative sets before I head to Pitt or I will end up boring myself to death. Today's double was actually pretty hard. I only had about 3 hours between the session. Today's yoga, besides the heat, was one of the harder classes I've been too. But I was rocking warrior 3! I plan on hitting the gym tomorrow.
    Swim Workouts , Yoga
  14. Week 139 - Tuesday

    by , May 26th, 2015 at 09:03 PM (After a long rest)
    I was a little sore today but nothing like I was expecting. My left shoulder is still giving my some pain.

    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.
    5x(flutter kick, oblique v sits, leg lift, one leg planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    400 free with snorkel
    6x50 catchup on :50
    12x25 open, close, easy, fast on :40 with fins
    200 easy

    I added an extra round of abs and the 5th round was really tough. I plan on holding 5 rounds for the next two weeks and then going to 6 rounds.
    Swim Workouts
  15. Floods

    by , May 26th, 2015 at 07:35 PM (One Stroke at a Time)
    300 on 4:30 (100 free/100 IM/100 free)
    2 x 50 kick on 50 #1 whip, #2 flutter
    250 on 3:45 (75 free/100 IM/75 free)
    2 x 50 kick on 50 #1 whip, #2 flutter
    200 on #:00 (50 free/100 IM/50 free)
    2 x 50 kick on 50 #1 whip, #2 flutter
    150 on 2:15 (25 free/100 IM/25 free)
    2 x 50 kick on 50 #1 whip, #2 flutter
    100 IM on 1:30
    2 x 50 kick on 50 #1 whip, #2 flutter
    4 x 100 on 1:45 (50 back/50 kick IM order)
    8 x 25 seahorse breaststroke drill
    50 easy

    I swam at Lunch Bunch today. It was pretty well attended because many things were shut down due to the flooding but the pool was open. My family and our house were spared which is a huge relief. School's were closed so I stayed home. My husband also stayed home so I got to go to swim at lunch. I was going to swim sparingly as my right shoulder is tweaked but once I got into the set I just went with it. My strokes felt decent with the exception of the fly and I was happy to make the kicks on 50 with 5-6 seconds rest.

    In the morning, we rode our bikes down to Brays Bayou (one of the flooded bayous that they are showing on the news is about 1.5 miles from our house) to look at the water. Just a few blocks from our house we started to see abandoned cars and then there started to be standing water on the roads. As we got closer the roads were completely flooded with thigh deep water that had a strong current and flow. I was shocked that there were still many crazy people out in their cars trying to get through the water. There were helicopters overhead looking for people. Thankfully, there was just a few minutes of rain today although there is more predicted for tomorrow.
  16. 5|26|15 SCM and some dryland


    4 x 50 fr (relaxed) on 2:00

    1 x 25 fr from block

    4 x 50 flutter kick on 2:00

    4 x 25 on 0:30 head up dolphin kick fr, fins and snorkel
    • left shoulder clicked on last go for breakout stroke, still good though

    4 x 25 on 2:00 flutter kick

    drylands - noon:

    400m easy run (barefoot)
    25 x 43m fast run on 0:30
    400m easy run (barefoot)

    weights - evening:

    Leg Press 180 x 20, 360 x 10, 540 x 10, 720 x 3
    hyperextensions - 3 sets
    leg extensions - 1 set
    leg curls - 1 set
    rowing mach ab exercise with red band resistance - 1 set
    calves - 2 sets
    10 min stretching
    RC - 2 sets

    Updated May 26th, 2015 at 09:53 PM by __steve__

  17. Sarasota Y Sharks Masters 5:30 AM Workout 05/27/2015

    by , May 26th, 2015 at 11:28 AM (Sarasota Y Sharks Masters GOLD Workout)
    3 X 100 2:00 1:45
    4 X 50 1:00 1:00
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right

    1 X 400 kick

    4 X 50 descend 1:20
    1 X 100 fast 3:00
    Three rounds choice

    13 X 100 2:00
    50 long/50 fast--swim or pull
    #12/13 are easy swim down

    Swim Workouts
  18. Workout 05/25/15: morning OW

    by , May 25th, 2015 at 09:08 PM (Maple Syrup with a Side of Chlorine)
    Earliest OW Swim for me, joining my tri buddy Tim for a dip at Lake Paran. Air was about 65f, water 5 degrees cooler, overcast with occasional drizzle. Forgot my earplugs. We stayed in for about 35min and covered 0.85 miles. Felt great to get back to the OW!

    Afterwards I took the boys to the Basketball Hall of Fame with lunch at Cracker Barrel and a quick visit to Yankee Candle on the way home. A good day.
  19. 5|25|15 SCY Start form

    13 x 50 fr (2 x 25 on 0:30) from block on 3:00
    • 0 breaths 1st 25 / 1 or 2 breaths 2nd 25
    • successful work on dive form

    500 drill

    25 fast kick

    Left shoulder a little loose from recent proportion of finlessness. Not worried, it should tighten back up by proposed June 6 LCM meet

    Did not engage in any form of exercise yesterday
  20. Week 139 - Monday

    by , May 25th, 2015 at 01:27 PM (After a long rest)
    This morning I went to breakfast with my wife and kids before joining the senior racers for there 2 hour practice. Both kids were awake and in good moods and we had fun. The older my kids get the easier it is to get one or both kids acting like teenagers and ruining breakfast, lunch or dinner for everyone. This morning they were on good form and it was like the days when they were young. We took two cars and my son was chatty on the way to breakfast and again something that has become a rarity.

    I was looking forward to a tough practice this morning but it turned out to be pretty straight forward and relatively easy compared to other practices I have swum with the kids previously. The pool was setup LCM.

    Warm up
    600 free done with 4 kicks off the first wall and add one extra underwater kick per 50.
    6x(50 done as 25 back kick, 25 fly kick on back, 50 3/3/3 drill(3 right arm free, 3 on side doing back catch, 3 right arm back, then switch and do the same on the left), 50 alternating free/back by round) on 1:10

    main sets
    2x(descending 100s starting on 1:45 and dropping to 1:05, descending 50s starting at 1min and dropping to 1min) :30seconds after 100s and 50s
    400 done as 2x(50 breast on back, 50 breast done as 3 strokes on top, 3 strokes under water, 50 breast done as 2 kick 1 pull, 50 breast)
    100 easy
    10x50 catchup on :50
    5x100 back on 1:40

    warm down
    200 easy

    On round 1 of the descending 100s I was holding 1:10s and dropped on the 1:10 making it on 1:08 and came in on 1:07 on the 100 on 1:05. On the 50s I again made the second to last 50 but went :32 on the last 50. We did an easy 50 since we ended up at the wrong end. On round 2 we were allowed to pull and I knew I could make them. I held 1:07s until the 1:15 round dropping to 1:05 which I held for the last 3. On the 50s I made the set holding mainly :32s until the last one where I went :30. On the catchup set I worked on higher left elbow on my catch which seemed to take pressure off my shoulder which was sore after the pull on round 2 of the prior set. The 100s back I was holding 1:15s and felt pretty strong.

    This is is the longest workout I have done in a long time and I felt pretty decent. Although long course always feel well long, I am finally feeling like I am comfortable doing long course again. It's amazing how long the feeling of comfort swimming long course takes to build up and how quickly it goes away when we stop training long course. I really wish we would swim long course all year but I guess that's not doable with the number of kids on the club team.
    Swim Workouts