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  1. 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
    Categories
    Swim Workouts
  2. 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.
    Categories
    Swim Workouts
  3. 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
    Categories
    Uncategorized
  4. 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:
    http://www.usms.org/comp/meets/meet....0150425MONUMEY

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

    Categories
    Swim Workouts
  5. 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
    Categories
    Uncategorized
  6. Wed., May 27

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

    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


    Swim/SCM/Solo

    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.
  7. Sarasota Y Sharks Masters 5:30 AM Workout 05/28/2015

    by , May 27th, 2015 at 12:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    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

    4000M
    Categories
    Swim Workouts