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  1. Workout 03/30/13:

    by , March 30th, 2013 at 07:19 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/100 Kick

    6 x 250 on ~ :20sr
    - Descend 1-3 FR (with snorkel)
    - Descend 4-6 BK
    (Did Pull with buoy, swim with Agility Paddles, Swim)

    8 x 75 on 1:20 (~ :15 sr)
    - Kick/Swim/Pull with buoy by 75
    - Mixed in strokes, even one BR

    100 Loosen and out
    (Solo/Rec/2900 yds/55 min)
    ----------------------------

    This morning I coached the masters team in town and we had two new swimmers stop by! We did the above workout, but abbreviated to allow for some POW (Pool Open Water) training, where I took the lanes out and had the team swim diagonally down the pool length, across the pool width, and then back up the length of the pool to the starting point. Did it "paceline," where you swim on the the feet of the person in front of you, trying to stay even the whole way. Also worked on some sighting drills, then 8 x 25 AFAP on :50, which I joined in on.

    The Easter Egg hunt at the house this afternoon was great! A total of four nephews, two nieces, and three other little family friends came around 1pm for the hunt, then we had desserts to share. I also played some basketball in the driveway with my daughter, son, two brother-in-laws, and a couple of older nephews. The game was "knock-out," where you form single-file behind the free throw line and use two balls. First player shoots, and the race is on to get the ball in the hole; if the player behind you makes the basket (either on the free thrown or off the rebound) before the first player makes it, the first is "knocked out." Then the line keeps moving until only one person is left. Played for about 30 minutes, mostly nonstop.
    A really good

    Hopped in tonight before supper and was able to swim the workout with Matt, a good swimmer that makes it to practice with us every now and again. Always good to have some to push you and vice versa, especially on those 250 descends, which were a good kick in the pants. I suggested cutting the 75's down to 4 in order to do some 25 AFAP, but Matt opted to finish out the 75's.

    Tomorrow morning the family will be getting to a sunrise service and the brunch they have before the regular service, which we will have to miss in order to bring Emma back to the train station. Tomorrow night I will be helping out my friend (who recently became a pastor) as he leads his first Church service. The Northeast is typically not "very religious," but my son's school has helped to start three churches in the past five or six years get established before launching out into their own building. Really neat to see God working in our community in this way, and I am blessed to be able to take part in it.
    RT*@menofintegrity1*The miracle of Saturday ...*bit.ly/10t8Erk

    Updated March 30th, 2013 at 09:52 PM by rxleakem

    Categories
    Swim Workouts
  2. Back at the beach

    Today I went out to Brighton for my first CIBBOWS swim of the season. The water has been slow to warm up this year—it was just 39-40 today. (Last year we had gotten up to 50 by this time.) My “swim” was more like a brief dip, but then I spent a couple of hours out on the beach enjoying the beautiful sunny day. I counted 16 of us out swimming today, for durations ranging from half a minute to half an hour. It was a nice way to begin the season. Looking forward to some longer swims as the water begins warming up and I begin to reacclimate to swimming in colder temps.

    Updated March 30th, 2013 at 06:08 PM by swimsuit addict

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  3. Sat. March 30 - Good Saturday Workout

    After driving to Charleston, SC last Friday night, I cam e down with a nasty head cold. So, my thoughts of swimming with the Charleston Masters group went by the wayside as I just needed to rest. Came home on Thursday and thought about swimming on Friday, but ended up planting a garden, etc. Today I was a little more determined to swim, so after mowing the yard, finishing the laundry, etc. I made it to the pool around 2:00. I could feel the effects of being out of the water for a week. Had a pretty good workout, but my arms and shoulders are sore. At least Monday morning will be easier now!

    3x200 Free on 3:00 (2:47's)
    6x100 Back on 1:45 (<1:30)
    3x100 Kick
    5x100 Free on 1:30
    5x100 Back w/paddles on 1:35
    6x100 w/paddles - Odds - Free on 1:30; Evens - Back on 1:40
    200 Kick
    3x200 Back w/paddles on 3:30 (3:00's)
    100 Kick
    5x50 Free on :50
    5x50 Back on :50

    4500 yards
    90 minutes

    Updated March 30th, 2013 at 05:12 PM by David W Cochran

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  4. 4K Saturday

    by , March 30th, 2013 at 03:36 PM (Alex's swim journal)
    Today's workout was a big lactic acid build-up. My lats and arms were toast by the end of the last set:

    WARM-UP:
    400 EZ swim (build to threshold pace) on 7:00
    4 x 100 fr on 2:00 (1:24-1:26)
    200 IM on 4:00 (3:30)

    MAIN:
    8 x 100 fr on 1:40 (1:30-1:31)
    200 IM on 5:00 (3:40)
    4 x 200 fr on 3:20 (3:08-3:12)
    200 IM on 5:00 (3:40)
    4 x 200 fr on 3:20 (3:11-3:15)
    200 IM in 3:34
    Masters minute

    COOL-DOWN:
    400 EZ swim

    4400 SCY/<90 minutes
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  5. 3|29|13

    SCM

    1950M

    WARMUP/DRILLS


    1500 WFS/WF


    HYPOXIC/SPEED


    50 free no breather WF, 0:33
    • moderate effort
    • mild sprint out but had to hussle back for air


    2 x 25 @ 0:30 UW FK WF
    • 14s


    7 x 50 @ 1:30 free WF
    • 25m AFAP/25m shake off
    • 12s and few 13's for AFAP





    Tried a new promising drill: A OAD with dormant arm back where you breathe to the respective stroking arms side at recovery, then breathe to opposing side during and after its insweep. Requires a slow but propulsive stroke (4 to 5 per length with fins).

    Goal for the 25 AFAP's were 12 seconds. Wanted uninflated 12's so I wanted to see 9's (either XX:59 or XX:29) on the watch before pushing off, then 2's (XX:12, XX:42) after I touch. Had to touch and view watch under surface which added a second of hypoxic pain after each one. Tried to hold form on shake back to starting wall.

    No physical ailments and had an overall worhtwhile feeling afterwards. I judge a workouts net worth by the intensity of suffering endured. This one had about 40 - 50 seconds near my breaking point which is enough for me
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  6. A quick one today

    by , March 30th, 2013 at 11:10 AM (Mixing it up this year)
    Warm water and a quick one.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 2:46,2:46,2:43,2:41,2:39
    500 various drills w/snorkel

    Total 2500 yards
    Categories
    Swim Workouts