View RSS Feed

All Blog Entries

  1. Sat., Dec. 21

    by , December 21st, 2013 at 06:58 PM (The FAF AFAP Digest)
    Swim @ Sewickley Y w/Jim

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    2 x 50 burst + cruise

    -- I would have like to do more, but Jim was ready to start.

    Main Sets:

    The mid-distance swimmer and the sprinter swimming together ...

    Jim did 20 x 100 free @ 1:30, descend in sets of 5

    I did 20 x 50 @ 1:30 done as
    2 x (4 x 50 IM order + 1 x 50 EZ)
    -- was really tired after the first 10 so switched to
    10 x 50
    odds = fast @ 100 pace, IM order
    evens = EZ
    + 2 x 50 EZ

    8 x 50 (Jim cruised, I kicked)
    25 fast flutter kick w/zoomers + 25 EZ

    100 EZ

    Total: 2400


    Whew, short but hard workout. The 12x 50s @ 100 pace were nothing to sneeze at. Jim and I were mulling over meets for the spring. We were considering Canadian Nationals in mid-May. I was hoping it was SCM, but I see it's LCM ...
    Swim Workouts
  2. 12/21/13: morning

    by , December 21st, 2013 at 03:08 PM (Maple Syrup with a Side of Chlorine)
    Masters this morning, and given the Yule Time season I thought that this fun workout posted this week to the USMS main page was would be a great one for the team. You can find it and other sets at:

    The Grinch Stole my Practice
    Fellow marathon swimmer and Turkey Trot (Not) participant, Bill Shipp of Mitchellville, Md., has a special 3,000-yard holiday-themed workout: a fun concoction of swimming and holiday references with lots of sprinting (bah humbug!).

    Chestnuts Roasting: 600 warm-up I did 800

    Grinch’s Lament: “Their mouths will hang open a minute or two, Then the Whos down in Whoville will all cry, ‘Boo Hoo!’” I did fly, others had stroke option

    5 x 100:
    » 25 fly, 75 free
    » 50 fly, 50 free
    » 75 fly, 25 free
    » 50 fly, 50 free
    » 25 fly, 75 free

    Reindeer Games, aka Speed Work: Coach Comet announces, “My job is to make bucks out of you.”

    1 x 100 all out on 3:00
    2 x 50 all out on 1:30
    1 x 100 all out on 3:00
    2 x 50 all out on 1:30

    When you feel like slowing down, just remember, Santa’s sleigh is moving at 650 miles per second—that’s 3,000 times the speed of sound—to deliver all those toys in one night. How fast are you going? That’s right, not fast enough. Keep going.

    Bumbles Bounce: Rudolph: “But you fell off the edge of the cliff.” Yukon Cornelius: “Didn’t I ever tell you about Bumbles? Bumbles bounce.”

    Streamline push off the bottom. Butterfly kick out of the water as high as you can go. Hold it. Repeat 10 times.

    Grinch's Reprise: “And what happened then...? Well, in Whoville they say that the Grinch’s small heart grew three sizes that day!”

    300 social kick

    Coach Ebenezer Scrooge’s Set: “If they’d rather die, then they had better do it and decrease the surplus population.” I did this solo

    1 x 400 IM (rest 5 seconds on each 25 fly)
    100 easy
    1 x 400 reverse IM (nothing says Scrooge like a 400 reverse IM)
    100 easy

    Joy to the World: Linus: “And the angel said unto them, Fear not, for behold, I bring unto you good tidings of great joy,” because the workout is over after this warm down!

    200 cool down
    (Masters/Rec/I did 3200 yds/90 min)

    This was a great workout! The water was hot so we took our time, doing the Lament on 2:10. My fast efforts on the Reindeer Games were not all that fast, but I changed up strokes. No one else wanted to join me on the Scrooge set, so I saved that little gem for myself for the end of practice. Plans for the rest of the day include relaxing some more and making some cookies for the neighbors.
    Swim Workouts
  3. Skipping the meet today

    by , December 21st, 2013 at 08:53 AM (Mixing it up this year)
    The fever started late yesterday so I am staying in bed. I am not even going just to watch my kids swim. This is a first.
  4. Friday 12/20/13

    Friday 12/20

    "Chesapeake Elite Meet Day 2"

    Today was definitely the toughest day of the meet for me. I swam the 100 BR and 100 FL, and due to my high seed in the breaststroke and low seed in the butterfly, I had ~ 20 minutes between events. As such, I never really warmed up for the 100 FL, so much as finished my warm down from the 100 BR and then got up to swim.

    100 BR - 1:00.46 (28.43/32.03)

    I have been trying to break the 1:00 barrier for 10 years now. It is beginning to seem like the speed of light: I can get close to it but never quite reach/surpass it! All three turns were poorly executed (you ever been to a pool where there isn't a "T" at the end of the pool so much as a break in the solid line and then a small dash? Always throws my stroke count/turn timing off!), which I think affected me not breaking my barrier. However, my coach pointed out I shortened up really bad in the last 12 yards.
    Enough with the negatives though, I should have opened with "lifetime best". Last time I dropped time in this event was at this same meet back in '09. I was happy to still be going best times in my best events! I was a little bummed I didn't get a second swim with that time. 4 years ago, my 1:00.58 placed me 17th in prelims. Last year, that 1:00.46 would have gotten me into the B final at 16th. This year, it was only good enough for 27th. This meet got so much faster!

    100 FL - 54.89 (25.58/29.31)

    I was out pretty smooth, but the last 30 yards were a struggle and I felt the effects of the short turnaround. My best is from this same meet in 2009, with a 54.19.

    Total: 5650 (give or take)
    Swim Workouts
  5. Dec 19, 2013

    by , December 20th, 2013 at 10:48 PM (Workout Swimmer)
    Tired tired, achy shoulders, blame it on the weights, and workouts have been a challenge.

    Biorhythms theoretically maxing out in physical & emotional, and I do feel pretty happy, but I've been pushing myself in so many areas, that it's hard to tell if I'm on the up physically or not! The fact that I can do weights 3 x a week, and pull off 5000 SCY on a regular basis, and even did 6200 on Wed, must say something. (That I'm an idiot, most likely)

    This morning was tough, and I'm trying to work hard enough on the main sets that's I'm nearly sick.

    500 back/free
    300-200-100 pull w/10 sec rest btwn ea distance
    250 kick
    9 x 100 @ 1:20; 6 beat kick on last 50 of the last 3 100's
    100 EZ
    9 x 100 @ 1:20; 6 beat kick on last 50 of 3, 6, 9, descend 1-3, 4-6, 7-9
    200 EZ
    4 x 125 pull @ 1:50
    3 x 300 breast/free
    250 kick
    150 EZ
    Total: 5200

    Gonna take tomorrow off from the pool, got weights, then painting my porch, and lots of wrapping of packages in pretty paper - so that will be workout enough.
  6. 12|20|13 back to reality

    by , December 20th, 2013 at 07:53 PM (Blog)
    750 warmup

    40 x 15.5 on 0:30 TD

    6 X 50 free on about 3:00 quite fast
    Maybe a 31 for the fastest, but last one was 34.

    The overconfiident euphoria from wearing a fast suit has now dwindled to the painful reality of swimming a low 30 50 fr my workout. Maybe the turn drills burnt up all of my speed- would like to think that. But my practice times felt crappy
  7. No lords aleaping in today's countdown

    I enjoyed a short but fun workout today with the midday swim crew at the sunny PCB pool. Here’s how it went:

    500 scy warmup

    Broken 1650
    11 lengths [odd lengths FR, even lengths fl-bk-br-bk-fl]
    10 lengths [skskssksss]
    9 lengths [fl-fr-fl-bk-fr-bk-br-fr-br]
    8 lengths [200 IM]
    7 lengths [sksksks]
    6 lengths [fl-fr-br-fr-bk-fr]
    5 lengths [fr-bk-fr-bk-fr]
    4 lengths [100 IM]
    3 lengths [warmdown]
    2 lengths [warmdown]
    1 length [warmdown]

    We took :20-1:00 rest in between each swim, and I enjoyed thinking of different patterns to do on each on.
  8. Week 64 - Friday

    by , December 20th, 2013 at 04:54 PM (After a long rest)
    My parents bags finally arrived on Wednesday night at 10.30pm so one less stress. I just need to get another 100 other things off my plate.

    I ended up being able to grab a short swim last night and did a short 2000scy stretch out swim. I did not feel particularly great. In particular my free seemed out of balance and not smooth at all.

    500 free
    6x50 catchup on 45
    10x100 free on 1.20 holding under 1.05
    200 easy
    Total 2000scy

    I had an out and back meeting in Phoenix today and was on a 7.40am flight from Dallas to Phoenix. Long story short I swam at 4.30am for about 50 minutes before heading to the airport. I felt a little better than last night but not by much.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main set
    2x(2x200 on 2.20, 4x100 on 1.10, 8x50 on 35, 16x25 on 20) pull focusing on DPS

    Warm down
    100 easy

    Total 4000scy

    I held 1.05 pace on the main set.
    Swim Workouts
  9. Friday, Dec. 20

    by , December 20th, 2013 at 04:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:

    600 various
    100 scull
    8 x 25 shooter w/fins @ :45
    50 EZ

    Main Sets:

    Did a modified set from the HIT forum:

    3 x through:
    4 x 25 descend (R1 = free descend, R2 = smooth fly, R3 = breast descend) @ :30
    4 x 50 free w/paddles descend @ 1:00
    1 x 100 kick, negative split, faster each round
    4 x 25 back kick, descend to 100 pace @ :30
    R1= 50 EZ, R2 = 100 EZ, R3 = 150 EZ

    200 various farting around trying to decide what to do ..

    6 x 50 breast/free @ 100 pace @ 1:30
    150 EZ

    Total: 3400


    My mind is not really on swimming right now. I have the holidays on the brain and trouble concentrating. At least I'm in the water!

    Article on why training more during the holidays is not a good idea:
    Swim Workouts
  10. Thursday 12/19/13

    Thursday 12/19

    PM only SCY

    "Chesapeake Elite Meet Day 1"

    The only race that I had today was the 50 FL on the 200 medley relay. Our breaststroker had a short stroke finish which caused me to start way late (the other alternative would have been leaving way early). My split was 24.62 but I was left wondering "what if...?"

    ~ 3500 warm up and warm down

    Total: 3550
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/23/13

    by , December 20th, 2013 at 02:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:45 1:40
    Three rounds. Round 1 intervals left, 2-3 right.

    10 x 50 kick 1:15
    1 X 100 swim

    1 x 100 IM 2:00
    3 X 50 stroke 1:15
    Four rounds.
    50's: 1 round of each IM order

    4 x 300 pull 4:30
    Negative split all 3.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Workout 12/20/13: noon

    by , December 20th, 2013 at 02:16 PM (Maple Syrup with a Side of Chlorine)
    Busy day today, as I am helping my wife prepare for our 18th annual Leake Family Lasagna dinner, but I was able to sneak in a lunch time swim:

    200 Fr/200 IM drill/200 Bk

    kick swim
    050 100
    100 200
    150 300
    200 400

    4 x 50 IMO b/c on :50, then 50 ez

    200 Dolphin Dives in the Deep
    200 loosen and out
    (Solo/Rec/2750 yds/50 min)

    The pool was mildly crowded today, and I moved around a bit to avoid circle swimming. But it's worth it to be able to swim in a straight line

    Updated December 21st, 2013 at 02:55 PM by rxleakem

    Swim Workouts
  13. there goes my meet bad back and head cold YUCK

    by , December 20th, 2013 at 08:28 AM (Mixing it up this year)
    Today the back was looser but the head cold is in full force now yuck. I was shocked at the times I was still able to hold.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/zoomers &snorkle
    5x100@1:45 free w/strapless paddles and bouy in 1:26's
    200 kick ez w/zoomers
    5x100@1:45 free w/strapless paddles and bouy went 1:26, 1:25, 1:20, 1:19, 1:15
    100 free EZ

    Total 2500 yards
    Swim Workouts
  14. Thursday, December 19, 2013 12:30-1:00pm

    by , December 20th, 2013 at 03:45 AM (Fast Food Makes for Fast Swimming!)
    Only a half an hour available to me today. Work at home on the house was cut short since we'd finished the concrete work in the basement and need it to cure for a few days before doing some more in that area. I had to go to work early as well, so that's where I had a perfect 1/2 hour available to hit the pool, pull a PWB, shower and get to my job. Luckily, t-shirt and jeans works for my job. I couldn't stand having to put on a suit and tie daily. YUCK! I don't even know if I can tie a tie anymore either.

    500 Free warmup

    Main Set (get right to it and go):

    2 Rounds of:
    • 150 @ 2:00 (125 Free, 25 Fly)
    • 125 @ 1:40 (100 Free, 25 Fly)
    • 100 @ 1:20 (75 Free, 25 Fly)
    • 75 @ 1:00 (50 Free, 25 Fly)
    • 50 @ :40 (25 Free, 25 Fly)
    • 25 @ :20 (25 Fly)
    • 75 EZ @ 2:00 gasping for breath the whole way


    200 Free cruise till lap swim was over. Not bad for 1/2 hour!

    1900 Yards

    The main set was a good one. I think of it as good training for the 200 Fly. All endurance, with the fly at the end to make you work it when you're tired. As the set goes on, the fly gets more and more frequent. Fun times in my sick little world.

    1.58 miles (= 2,783 yards, = 2,545 meters) to next milestone (500 miles milestone).
    Looks like I may get to 500 Miles after all!! Hopefully this Saturday will do it for me!
  15. Sunrise LCM workout

    A 6 am flight Tuesday morning got me out of NYC before the latest snow started there, and after a night in Alabama I arrived yesterday afternoon in Northwest Florida to bask in some warmer weather. This morning I got to swim at the wonderful Panama City Beach Aquatic Center, which was set up long course. Masters workout was from 6-7, then I stayed a little longer to enjoy the sunny morning. Air temps were in the high 30s when I got in but had risen to around 50 by the time I got out—definitely an incentive to do more laps! I enjoyed watching the sunrise and the setting moon while I did the following:

    600 lcm warmup (200fr, 100bk, 200 fr, 100 bk)

    4 x 100 with traveling 25 FL @ 1:45
    4 x 100 BK fast @ 2:05 [held 1:40s]
    4 x 100 BR drill/swim
    6 x 50 pull, odds FR, evens BK
    6 x 50 kick, odds BK, evens BR

    3 x 100 FR/BK desc. @ 1:50
    1 x 100 FR/BK easy

    3 x 100 FL/BK desc @ 2:00 [I ended up doing 200 re-warmup in the middle of these after an extended chat break.],
    3 x 100 BK/BR desc. @ 2:00
    3 x 100 BR/FR desc. @ 2:00
    3 x 100 IM desc. @ 2:00

    200 FR pull
    200 IM kick
    200 FR pull
    200 warmdown + play

    It’s really good to be back here. I enjoyed catching up with swimmers I last saw in February, and the pool itself feels like an old friend—I know exactly where in each length to expect lifeguard chairs and other features, where the small crack in the black line that marks 25m is, etc., and all those little familiarities are comforting. And getting to swim outdoors again is just bliss!
  16. Il Garbagio, Thursday, Dec. 19

    by , December 19th, 2013 at 07:07 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/Bill & Jim

    600 various

    10 x 100 @ 1:30
    I did evens = free, odds = kick

    Then Jim announced we were doing an hour swim for time. He insisted it would be good for me. I think he actually thought he might persuade me to do it. Ha! He actually ended up doing a 1650 for time. Bill and I did:

    2 x (10 x 50 w/fins) @ :50
    -- I mixed free and kicking

    8 x 50 kick no fins @ 1:30
    -- 15 AFAP + cruise
    -- I did the last one fast with fins and went a 25
    100 EZ

    Total: 3100


    This was pretty much recovery swimming for me, though it had a garbage yard component. I have some wicked DOMs after yesterday's first effort in the weight room in many months. I think I probably should have done half of what I ended up doing. I'm not going to focus too much on fast stuff for a few weeks while my body gets accustomed to lifting again. Onward!
    Swim Workouts
  17. Week 64 - Thursday

    by , December 19th, 2013 at 05:20 PM (After a long rest)
    I managed to grab a short swim last night between trips to the grocery store. My first trip was to get cough medicine for my wife and my second was to get cough medicine for my wife. Unbeknown to me my wife is not allowed ibuprofen or anti histamine and of our course I picked cough suppressant with both. Anyhow, I managed to get 2k in which was swum very easy.

    500 free with snorkel
    2x200 free on 2.30
    4x100 free on 1.20
    8x50 free on 45
    8x25 free on 30
    100 easy
    Total 2000scy

    I felt great after the swim and used it as a stretch out swim.

    This morning I was a little late getting to the pool due an alarm clock malfunction, but did not miss any of the workout. I felt good during the warmup but today's swim was an effort.

    Warm up
    8x150 with snorkel on 2mins

    Main set
    4x(4x25 streamline kick on 35, 4x50 free on 35)
    3x(2x300 on 3.15, 1x100 AFAP on 2mins)

    Warm down
    200 easy

    Total 4700scy

    The 50s free on 35 I tried holding 30s, and did pretty good but towards the end I had to work pretty hard to hit the them. The last main set was the toughest of the sets. I held 3.07s throughout the 300s and then struggled to go any quicker than 58-59s on the 100s despite trying. I will head back to the pool tonight for another stretch swim. I am traveling with work tomorrow so will be trying to get a swim done by 5am in the morning. Should be fun!
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/20/13

    by , December 19th, 2013 at 02:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    4 X 75 1:20 1:15
    3 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick 3 on 2:30 3 on 2:15
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    Four rounds.100's: Round 1 fly, 2 back, 3 breast, 4 IM

    12 X 100 pull
    3 on 1:30
    3 on 1:25
    4 on 1:20
    2 swim down on 2:00

    Swim Workouts
  19. Really bad back day... the answer....FLY

    by , December 19th, 2013 at 08:48 AM (Mixing it up this year)
    I knew I was in trouble this morning as I stepped into the car and had to use my left arm to pull my left leg in. By the time I got to the pool I was so hunched over. I fell into the pool and dragged my legs for the first 200 yards, flip turns were really painful but I kept doing them. By the end of my first 500 I was not normal but it was better.

    My favorite descend fly set was more of a just make the interval set and loosen up this time.

    500 Free
    500 Free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:31, 3:34, 3:31, 3:27, 3:20
    300 free w/snorkle and strapless paddles
    100 fly scull drill
    100 free kick
    300 free EZ

    total 2800 yards
    Swim Workouts
  20. 12|18|13 SCM with only 20 minutes to swim

    by , December 19th, 2013 at 12:05 AM (Blog)
    30 x 15.5 turn drill on 0:20
    • all hypoxic
    • 1:1 = work:rest

    10 x 15.5 turn drill on 0:30
    • all hypoxic
    • 1:2 = work:rest

    Used my turn marker. Goal is to program an automatic turn prompt at race speed without looking forward to wall. Also plan to push the speed into tuck as I get used to it. My right shoulder down is faster but my breakout is much more clean and powerful rotating left down. Might be more practical to improve the
    left shoulder down streamline as to make more profit from the breakout