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  1. 8|6|15 SCM

    50 fr easy

    DRILL 1

    15 x about 13-14M streamline pushoff and few strokes on 1:00

    DRILL 2

    10 x turn then about 13-14M streamline pushoff and few strokes on 1:00

    DRILL 3

    10 x turn in to shallow side wall starting with jump and 2 strokes (for speed) then about 13-14M of streamline pushoff and few strokes on 1:00

    DRILL 4

    10 x turn in to shallow side wall starting with jump and 2 strokes (for speed) then about 13-14M of streamline pushoff and few strokes on 0:40

    DRILL 5

    5 x turn attempts with fins on and everything completely submerged (to get legs over fast)

    A local SCY meet coming up soon, I plan to participate

    Triple bridge, Aruba
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    Diving down at Mangel Halto to boatwreak, Arubabob snorkeling tour
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  2. Easy today, tomorrow is back to LCM!

    by , August 6th, 2015 at 08:24 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
    Swim Workouts
  3. 1/1 work/rest ratio

    by , August 5th, 2015 at 09:36 PM (Alex's swim journal)
    Today I decided to experiment with just swimming my dream pace (1:20/100 for 1650); I've struggled mightily since 2010 to get my pace down to 1:30ish and just maintain that. I'm used to taking really short rests, swimming on really tight intervals... figuring this is the best way to go for distance events. But since I've been in an extended off-season the last 12-14 months, those tight intervals are really daunting and I feel like I'm in a rut... pace going nowhere (except maybe backwards).

    So Today I did 25s, 50s and 75s, but being very disciplined about the pace... holding back on the 25s, concentrating on form, bringing them in right at :19, same thing with the 50s, holding pace through the flip and bringing them in right at :39. 75s were tougher at that pace, but despite having to really push the final 25 on most reps I brought the odds in at :58-:59, the evens at 1:00-1:01. The other thing I did was make sure my rest interval was exactly the same as my work interval, so I did the 25s on :40, the 50s on 1:20, the 75s on 2:00... which gave me :20, :40, and 1:00 rests. This seemed like an eternity, but it helped me to maintain the pace and not deteriorate the form.

    Here's the workout:

    400 EZ FR on 8:00
    4 x 100 FR on 2:00 (1:30s)
    4 x 50 FR on 1:00 (:42-:43)
    4 x 25 FR on :30 (:20-:21)
    100 BK recovery

    Main set:
    18 x 25 on :40 (under :20)
    9 x 50 on 1:20 (under :40)
    6 x 75 on 2:00 (:58-1:01)
    1 x 100 on 2:00 (1:21)
    100 BK recovery

    250 EZ (various)

    3000 SCY/70 mins
  4. Workout 08/05/15: afternoon

    by , August 5th, 2015 at 09:07 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

    Updated August 5th, 2015 at 10:18 PM by rxleakem

    Tags: nationals
    Swim Workouts , Masters Swim Meets / Events
  5. 8|5|15 SCM

    10 x 15m fr on 1:00
    • streamlined form

    10 x 15m fr (odds) / br (evens) on 1:00
    • streamlined form / pullouts

    8 starts off the block

    1000 of various drills with / without fins
  6. Sun-Wed, Aug 2-4

    by , August 5th, 2015 at 02:20 PM (The FAF AFAP Digest)


    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.
  7. Good Day! 08/05/2015

    by , August 5th, 2015 at 12:49 PM (Workout Swimmer)
    Not sure why I am feeling so good in the water, but I'll just take it. Swimming was effortless today. Of course, I didn't push the envelope and decide to do something crazy like 6 x 400 IM's either, but what I did do, felt great.
    Still lucky to have LCM, and fairly cool water at 0h dark thirty

    600 back/free
    400 kick
    12 x 50; 2 hard, one easy
    5 x 200 pull
    4 x 100
    4 x 300, pull no paddles, pull, swim, breast/free
    100 easy
  8. Pushing it today

    by , August 5th, 2015 at 08:25 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
    Swim Workouts
  9. 8|04|15 SCY

    10 x 50 fr/br on 1:00 with snorkel

    10 x 50 fr on 1:00

    300 drills

    10 x 50 fr on 2:00 with fins
    • several 27's, the rest were 28's

    10 starts from the blocks

    4 x 25 flutter kick on 0:30

    More Aruba vacation stuff:

    I need to add music to the videos
  10. Week 149 - Tuesday

    by , August 4th, 2015 at 09:37 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.
    Swim Workouts
  11. Consistantly (08/04/2015)

    by , August 4th, 2015 at 10:33 AM (Workout Swimmer)
    Inconsistent. That would describe my blogging here, lately. AND my attendance at the gym. This morning I just couldn't muster up enough desire to go to the gym OR the pool - which is odd, because I think I swam 6 out of 7 days LAST week. I went to Morcom on Saturday "by myself" and found that they have a sort of masters group that trains there with an actual coach - not that I can possibly envision myself going to Morcom more than once a week because of its location and the hours they offer, but I might, on a Saturday, join them, so I have someone to swim with, for a change. It was the last day of LCM for them, cuz FSU will start back in a couple of weeks I guess. That means Trousdale will switch over too, on the 17th. NOT looking forward to going back to SCY - not that I don't like SC, but I hate having to switch back to LC at Christmas time!! The first two weeks back LC are pure exhaustion.
    Swam 4800 LCM Saturday
    Swam 4300 LCM Yesterday
    Slept in today.
    Haven't been to weights/gym for 3 weeks.
  12. Bad back means lots of fly drill

    by , August 4th, 2015 at 08:29 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
    Swim Workouts
  13. Week 149 - Monday

    by , August 3rd, 2015 at 10:22 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.
    Swim Workouts
  14. Monday 8/3/15

    400 mix up

    6 x (2 x 50 + 2 x 25)
    --50's are fast free kick @ 1:15
    --25's are over kick swim w/one breath @ 30
    --over kick sets kill me, glad it was only 25's

    4 x (3 x 75 + 1 x 50) w/fins and paddles
    --75's are free descend to sprint @ 1:10
    --50's are backstroke sprint

    3 x (200 + 4 x 50)
    --200's are non free strong r/30 (went bk,BR,br)
    --50's are free fast @ 60
    --rest 60 between rounds

    100 w/d and needed to get out

    3700 scy

    i had a really good swim until I hit the 200's. They felt good but the times weren't there. I'll take it.
  15. Battling the Elements

    There weren’t a lot of cars on the road, but it was like dodging bullets with the ones that were. One guy crossed right in front my bike in the bike lane lane to turn into a parking lot. Then he just stopped in front of me! I pulled on the reins, “Whoa Nellie”. Now for me it may as well be a body slam to put on the brakes, and drop my hard bottom cleats traveling at 15 MPh. Ugh! I didn’t fall, but I was fumin’. ( And it takes a lot for me to show I’m fumin’.) I scolded the guy and he actually apologized.

    Next, it was hot and then for the finale, just when I thought “it was safe to go into the water”, the last 10 miles before jumping in the Gulf, the ultimate destination… a squaw passed over sending 10MPH winds and hail.

    Did you ever try to ride into a strong wind? It feels like your riding in sand. I caved. No swim. I am still achy, but chopin at the bit to get in the water.
  16. Sarasota Y Sharks Masters 5:30 AM Workout 08/04/2015

    by , August 3rd, 2015 at 04:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post until returning after Nationals

    Taper/rest workout

    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
    Swim Workouts
  17. Workout 08/03/15: morning

    by , August 3rd, 2015 at 10:14 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.
    Swim Workouts
  18. Can you say 500's

    by , August 3rd, 2015 at 08:45 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

    200 free EZ

    Total 3200 yards
    Swim Workouts
  19. Week 148 - Sunday

    by , August 2nd, 2015 at 07:22 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.
    Swim Workouts
  20. Week 148 - Saturday

    by , August 1st, 2015 at 08:19 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.
    Swim Workouts