View RSS Feed

Recent Blogs Posts

  1. 02/27/18: One Hour Swim

    by , February 27th, 2018 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Hopped into the pool for the One Hour Swim again this year, which will help to add yardage to parent team New England Masters and knock off three events for the Flow Swimmers league.

    Tonight I was able to make it to 4000 yards, working a steady pace and adding progressively more kick and stroke work as the hour went on. It is a nice event to do every year. I will time for the team this coming Saturday.

    Previous years...
    2017: 4025
    2016: 4393
    2015: 4257
    2014: 4560
    2013: 4565
    2012: 4275
    2011: 3800

    Updated March 5th, 2018 at 09:12 PM by rxleakem

    Tags: ohs
    Categories
    Swim Workouts , Masters Swim Meets / Events
  2. 2|27|18 (and 21, 22, 25)

    by , February 27th, 2018 at 02:16 PM (Blog)

    2|21 SCM

    had injections in lower back at 9:30 am then did an easy swim about 6 hours later, still felt the sedative and swim was slow.

    200 IM kick
    • fly done in 12.5 UW increments alternating dolphin / atlantis *

    6 x 100 IM kick
    • fly done same as above *
    • each 50 on 1:30



    2|22 drylands treadmill and weights
    6mph 2:00 / 1:00 rest
    8mph 2:00 / 1:00 rest
    8mph 3% inc 2:00 / 1:00 rest
    8mph 6% inc 2:00 / 1:00 rest
    5 x 8mph 9% inc 0:30 / 0:30 rest



    2|25 SCM
    300 fr drill with fins
    4 x 200 IM kick
    • fly done same as above *



    2|27 SCM
    5 x 200 IM kick on 5:04
    • fly done same as above *

    500 drill kick with fins
    • arms back with 2 dolphin kick left, 2 mid, 2 right, and so forth

    Finally getting 2IM kick intervals down to 5:00. It does take about 10 seconds to put on snorkel and grab board at bk|br transition and about 5 seconds to remove before the fly. May soon have have time to rest between them


    Did various other dryland resistance activity throughout week
    Back feels 65% better
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 2/28/18

    by , February 27th, 2018 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    6 x 100 2:00 [1:45]
    8 x 50 1:10 [1:05] choice

    Kick set
    3x
    1 x 50 1:20 [1:15]
    1:00 [vertical kick]
    1 x 50 1:20 [1:15] fast

    Stroke set
    4x
    1 x 50 1:15 [1:05] perfect stroke
    1 x 100 2:00 [1:45] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    8 x 50 1:15 [1:05] alt 1easy/1fast choice

    Free/pull set
    9 x 100 1:40 [1:30] desc 1-3/4-6/7-9
    1 x 100 2:00 [1:45] best effort
    9 x 50 :50 [:50] desc 1-3/4-6/7-9
    1 x 50 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  4. 2/27/18 Workout

    by , February 27th, 2018 at 08:47 AM (Swimming Through Jello)
    I sound like a broken record - more soreness today, this time legs from all the squats yesterday! Good workout though. I will be ready for some rest whenever it comes.

    Tuesday, 2/27/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    2x{3x100 back 1:45 D1-3
    4x75 25k/50sw 1:20
    5x50 free odds fast :55
    6x25 d1-3 (fr/bk, fr/br) :30

    //1:03/1:02 on the descend backstrokes not quite sprint. Very happy with that!

    6x50 pull :50 fast pace (29/30)

    200 warmdown

    3300
    Categories
    Uncategorized