SCM just for kicks 5 x 200IM kick - 23:45 (4:45 200's) touch and go intervalsfly portion as 2x 12.5m UWDK/12.5m UW atlantisgrabbed lane line once each bkbr and fr - used board and snorkel Fastest kick yet, by good margin - pleased. Probably should do 5:00's now and work on split times until consistant at 0:20 r Felt right foot was about to cramp from start, but managed to keep relaxed enough to prevent.
Updated March 1st, 2018 at 12:55 PM by __steve__
SCY Warm up 3 x 100 1:45 4 x 75 1:30 IM/stroke 5 x 50 1:00 desc 1-5 6 x 25 :30 strong Kick set 2 x 150 3:30 8 x 25 :45 fast Sprint set 3x 1 x 75 1:10 stroke 1 x 50 1:10 stroke 1 x 25 1:10 stroke 3x 1 x 75 1:00 free/choice 1 x 50 1:00 free/choice 1 x 25 1:00 free/choice Free/pull set 4 x 250 3:45 neg split 4 x 125 1:45 last 25 strong 4 x 75 1:00 desc 1-4 Warm down 4 x 50 1:00 Total: 4400
It’s well established that many open water swims start with a group of swim friends on a shoreline gazing dreamily into the distance until someone says, “I wonder if we could swim from here to ...” Charity swims seem to evolve when a swimmer or group of swim friends who have encountered hardship— often the hardship of a loved one, but sometimes a stranger—is standing around saying, “We should do something!” And of course, a swim event is hatched. In a world where the GoFundMe movement has gotten out of hand (no, I won’t fund your European vacation, trip to Burning Man, or wedding), there are scores of creative examples of the generous spirit of our tribe. Swimmers don’t really need an excuse to swim, but they’re happy to connect their favorite recreational activity with a passion for people and planet. At usms.org and in the mainstream media, you can read about swimmers who swim across lakes for wetlands preservation, down rivers for water quality, or in the ocean for sea turtles. This is by no means limited to open water swims—there’s a plethora of pool examples: fundraisers for equipment or repairs, holiday swims with an admission price of canned food for the local food bank, or fundraisers for a teammate who’s fallen on hard times. In the profile feature of this year’s open water issue, Elaine K. Howley writes about Kitty Tetreault, a swimmer and race director who’s dedicated years to helping Swim Across America in its fight against cancer and was diagnosed with cancer herself (page 16). She received treatment at a research center that’s been the beneficiary of her efforts. The generosity of swimmers isn’t just financial. Managing editor Daniel Paulling writes about three different USMS clubs that have made significant impacts in their communities with adult learn-to-swim programs, funded by grants from the USMS Swimming Saves Lives Foundation. Coaches, instructors, and swimmers in these programs have received more than they’ve given of their time and talent. Pastor Rob Bruendl rallied his entire flock after one of his parishioners drowned during a church outing. He became an adult learn-to-swim instructor, and now he’s making sure everyone in his church knows how to swim (page 46). And ALTS instructors with both the Bozeman (Mont.) Masters Swim Club and the Queer Utah Aquatic Club have discovered club growth and personal growth in helping adults learn to swim (page 36). These and other stories remind me that I’m fortunate to be swimming shoulder to shoulder with thousands of USMS members across the country who give their time, money, and passion to causes that make a difference in the lives of others.
Wednesday, 2/28/2018 CrossFit Workout Almost didn't make it out of bed but as usual I am glad that I did. My legs are still sore as all getout but I can move normally and well once I loosen up. Back to walking around like I'm decrepit after I cool down though! Warmup - KB movements, plyos Strength - Deadlift (dead stop, control descent) - 135/6, 225/6, 275/6, 315/6,6,6 Conditioning - 4 minutes on, 4 minutes off 1 - 21 wall balls, 21 cal bike, 21 KB SDHP 70# (1 round + 1 cal) 2 - 15 WB, 15 cal bike, 15 SDHP (1 round + 7 SDHP) 3 - 9 WB, 9 cal bike, 9 SDHP (2 rounds + 9 cal)
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 10:12 PM by rxleakem
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
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
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
LCM intervals left, SCY intervals right Warm up 4 x 150 3:00 [2:30] 3 x 100 2:00 [1:45] IM 3 x 100 1:45 [1:30] desc 1-3 Kick set 6 x 50 1:20 [1:15] 25easy/25fast Stroke set 6 x 100 2:00 [1:45] IM desc 1-3/4-6 Sprint set 1 x 50 :40 [:40] 2 x 50 :45 [:45] 3 x 50 :50 [:50] 4 x 50 :55 [:55] [All swims choice] Free/pull set 7 x 200 3:15 [3:00] neg split 1 x 200 best effort Warm down 4 x 50 1:00 Total: 4400
Figured out why I was kind of meh Saturday - woke up all stuffy and achy Sunday so I'm pretty sure I came down with a cold. No fever though thankfully. Monday, 2/26/2018 CrossFit Workout Warmup - run, stretch, plyos Strength - Back Squat - 45/5, 135/5, 225/5, 245/5, 260/5,5,5,5,5 Conditioning - for time: 20 box facing burpees 30 power clean 115# 40 front squat 115# 800m run 12:25 Front squats were death. Glute-ham raises 3x10
Work life is bonkers as I'm halfway through a ten day stretch and we're getting a new computer system installed as I write. While these never go well, I'm staying optimistic... at least if I can sign on in the morning! Hit the pool for: 200 free/200 back/200 im drill 600 shark swim 100 easy 4 x 100 quarter's strong on 1:25 (goal 1:10) 100 easy 8 x 25 on :30 (odd chiice even fast) 200 loosen and out [Solo/Rec/2200 yds/40 min] =======================
Friday, 2/23/2018 CrossFit Workout Warmup - general warmup, light dumbbell movements, rowing Conditioning - CrossFit Open 18.1 AMRAP 20 8 toes to bar 10 DB hang C&J 50# (5 per arm) 14 cal row 10 rounds + 5 TTB Saturday, 2/24/2018 Pool Workout 200 fr/100 bk/200 k/200 p/200 IM dr 1x200 3:15 cruise 4x25 fast IMO :40 1x200 3:15 cruise 4x50 fast IMO 1:20 1x200 3:15 cruise 4x75 fast IM/fr 2:00 1x200 3:15 cruise 4x50 fast IMO 1:20 1x200 3:15 cruise 100 IM fast 8x50 k/dr IMO 1:00 3200 DPS was turrible today. Maybe forearms a bit out of it from all grippy stuff yesterday? Whatever it was, I just felt off.
LCM intervals left, SCY intervals right Warm up 2 x 200 3:30 [3:15] 8 x 50 1:15 [1:05] stroke 4 x 100 1:45 [1:30] Kick set 2x 1 x 150 3:30 [3:15] 1:00 [vertical kick] 1 x 50 1:30 [1:15] fast Free/pull set 3 x 150 2:30 [2:15] long & strong 3 x 150 2:25 [2:10] neg split 3 x 150 2:20 [2:05] desc 1-3 1 x 150 best effort Stroke set 3x 2 x 50 1:15 [1:05] #1drill, #2perfect stroke 1 x 200 3:45 [3:15] IM [50s: RD1 fly, RD2 back, RD3 brst] [Fly drill: fly arms w/flutter kick] [Back drill: double-arm] [Brst drill: brst arms w/flutter kick] Warm down 4 x 50 1:00 Total: 4200
LCM Warm up 2x 1 x 200 3:30 6 x 50 1:10 choice Main set 3x 2 x 50 1:20 kick desc 1-2 2 x 50 1:10 stroke desc 1-2 2 x 50 1:20 kick desc 1-2 2 x 50 1:00 free/choice desc 1-2 Free/pull set 8 x 50 1:00 pace 4 x 100 1:40 desc 1-4 2 x 200 3:20 neg split 1 x 400 long & strong Warm down 4 x 50 1:00 Total: 4000
So. Sore. Everything from my feet up to my traps. Also, I was reading the entry rules for Nats, didn't realize that short course age is determined by age at end of meet as opposed to end of the year like the other season. So I'm stuck in the 25-29 Group of Death still in May! Thursday, 2/22/2018 Pool Workout 200 fr/100 bk/200 k/200 p/200 IM dr 4x150 50 bk/25 fr 2:30 cruise 4x125 IM (rotate IMO extra 25) 2:00 threshold 4x100 50 fr/50 k 1:45 4x75 6 UWK 1:15 4x50 D1-4 :50 8x25 IMO fast :40 200 warmdown 3300
SCY Warm up 4 x 100 1:45 4 x 75 1:30 IM/st 4 x 75 1:45 kick 4 x 100 1:30 Main set 8x 1 x 75 1:20 mod 1 x 50 1:05 build 1 x 25 :40 sprint [Odd rounds: stroke, Evens rounds: free/choice] Free/pull set 4 x 200 3:00 neg split 4 x 100 1:30 desc 1-4 4 x 75 1:05 last 25 strong 4 x 50 :50 desc 1-4 4 x 25 :30 fast Warm down 4 x 50 1:00 Total: 4600
Legs really sore from yesterday! Still moving pretty well today. Wednesday, 2/21/2018 CrossFit Workout Warmup - rowing, bar hang stuff, handstand stuff, PVC stretches Strength - A) Push Press - 45/5, 135/5, 155/5, 165/5, 175/5, 185/5 B1) Weighted pullup - 70/3, 75/3, 80/3 B2) Barbell overhead side bends - 35/10,10,10 B3) 300m ski erg x3 Conditioning - 1-2-3-4-5-6-7-8-9-10 Power jerk 115# Hang power clean 115# 8x10m shuttle runs in between each set (not after 10s) 11:38 Was going to do some speed work at the pool tomorrow, we will see how the soreness is when I wake up - will bring my jammer and get my 100 IM in for the Swimathon challenge thing if I feel good.
I've been out of the water for a little bit, due to a biological incident at the pool, and work. I'm still looking at the Harvard meet in about a month as well as our local meet in the beginning of April for some fun racing. Today's workout had a repeating progressive distance set, and some fast 25s, totalling 2500 all together. This past weekend my wife and I explored Cape Ann in Massachusetts... Rockport, MA. Gloucester, MA
Updated February 21st, 2018 at 02:07 PM by rxleakem
LCM intervals left, SCY intervals right Warm up 1 x 200 3:30 [3:15] 2 x 100 1:45 [1:30] 4 x 50 1:15 [1:05] stroke 4 x 50 1:00 [:50] desc 1-4 Kick set 2x 3 x 50 1:20 [1:15] desc 1-3 1 x 50 1:30 [1:15] fast USMS Winter Fitness Challenge 30:00 [straight swim] Sprint set 4x 1 x 50 1:15 [1:05] 25blast/25easy 1 x 50 1:15 [1:05] 25easy/25blast 1 x 50 1:15 [1:05] easy 1 x 50 1:15 [1:05] blast [RD1 fly, RD2 back, RD3 brst, RD4 free] Warm down 4 x 50 1:00
Tuesday, 2/19/2018 CrossFit Workout Warmup - run, stretch, plyos Strength - A) Front Squat - 45/3, 135/3, 185/3, 205/3, 225/3, 245/3, 265/3 B) 3x(20 walking lunge steps + 15 stiff leg RDLs 75#) Conditioning - AMRAP 8 6 DL 185# 12 box jumps 24" 10 rounds + 5 DL
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