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  1. Friday, Sept. 14, 2012 5:00-5:15ish at the Y

    by , September 14th, 2012 at 10:12 PM (Fast Food Makes for Fast Swimming!)
    Well, the swim team practice was cancelled yesterday due to the increased smoke in the valley, along with every other sporting practice/event. I got another message this afternoon that said tonight's as well as tomorrow morning's practices will be cancelled too, due to poor conditions at both the Wenatchee High School pool, and the Eastmont YMCA pool.

    For the heck of it, I called the YMCA pool to see if they were open. They were (but shouldn't have been). I should've taken a clue from the coach's emails, but stupid me decided that I'm a tough guy, and can handle a little swimming in the conditions present. Well, about 200 yards into my workout, I found out that I'm not so tough.

    Warmup/entire workout:

    5 x 100 Free @ 1:30

    I couldn't hold any faster than 1:13s on these, swimming with the same effort that used to get me in the 1:08/1:09 type of speed. It's amazing how much the air quality can really mess with your performance.

    Well, just so the workout wasn't all for nothing, I decided to throw in:

    1 x 100 AFAP from a push Free.
    Went :58 which I figured was pretty good for the day.

    Did a 50 EZ and out to the $#!++y conditions outside.

    650 Yards <--- quite the contrast on my FLOG page alongside all the 5500, 6000, etc. workouts.

    After a few hours of work tomorrow morning, I'm thinking about rounding up the kids and my wife, throwing a few soccer balls in the back, packing some $$$ for McDonalds, and taking a road trip a few hours away to find some random park with toys, and possibly a lake (for me of course) that is away from the smoke. While it sounds like a good idea, there are so many wildfires in Eastern Washington, that apparently most of the area is so blanketed with heavy smoke, that this idea may not be worth the effort involved.
  2. Friday, Sept. 14 - Sets of Five

    Joined the main group as they finished their warmup and shared a lane with Ray and Keith. Dave B., Peter, and Dave M. were there also.

    Had to get out 25 minutes early but still had a pretty good workout.

    5x300 Free on 4:30 (started at 3:53 down to 3:48 on last one - happy with that)
    100 Back
    5x150 Free on 2:30 Swim/Kick/Swim (2:10 with kicking and fins)
    100 Back
    5x100 Free on 1:30 (held around 1:20 - wanted to do better but was worn down after the 300's and 150's)
    100 Back
    10x50 Free on :50
    5x200 Back w/paddles on 3:15 (held 3:00 to 3:05)
    100 Free

    4650 yards
    85 minutes
  3. Workout 09/14/12:

    by , September 14th, 2012 at 08:01 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    400 snorkel playing around
    5 x 100 kick on 2:00
    - FR, BK, dolphin, IM, Mighty Mouse
    6 x 75 on :10 sr
    - 1-2: FR (56's)
    - 3-4: BK (60's)
    - 5-6: FR (55's)

    400 snorkel playing around/warming down
    (Solo/Rec/2350yds/45 min)

    Can you tell that I recently got a new toy?
    Figured I would try it out today on some easier portions of practice like the instructions suggested. Yeah, I read instructions (most of the time). It is wobbly during flip turns, and I determined that it is more of a choking hazard when swimming fly. Fun to play around with it.

    I am still just easing back into workout mode again and just increaseing duration of swims at this point (both time in the water and also distance). Masters practice tomorrow, which should be fun.

    Also fun is the annual Bennington Car Show happening this weekend in town. Lots of great old cars and bikes rumbling through town. I saw four of these today!

    Updated September 14th, 2012 at 08:35 PM by rxleakem

    Swim Workouts
  4. Friday, Sept. 14

    by , September 14th, 2012 at 07:39 PM (The FAF AFAP Digest)

    rehab ex, 15 min
    rear delt fly, 55 x 3 x 15
    squats, 200 x 1 x 8, 220 x 2 x 8
    super pullover machine, 80 x 1 x 10, 90 x 1 x 10, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
    extreme angle squats w/bar on steps, 25 x 3 x 10
    extreme angle squat jumps w/bar, 1 x 10, 2 x 5 (these are taxing, better to do in sets of 5)
    resisted track start jumps, 50 x 2 x 15
    resisted standing long jumps, 25 x 1 x 10
    altitude drops, 10


    Only had time for a mini speed workout!

    550 various
    10 x 25 back shooters w/fins @ :40
    50 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    6 x (25 AFAP free w/fins + 75 EZ) @ 3:00
    -- went 10 high-11 flatish
    100 EZ

    Total: 1700


    I experimented a bit at the gym today to see which upper body machines wouldn't hurt my elbows. The super pullover machine (which I've never used before) seemed like a winner. I limited the range of motion somewhat. I may start some tricep kickbacks with low weight too.

    And 6 days in a row of swimming! I almost never do that. But I will be dry this weekend as the fam is journeying to Deep Creek MD for the Savageman Triathlon to do our relay. No! I am not doing the swim leg; Teen Fort is and it will be her first open water swim. Since, like me, she is not a distance freestyler, I expect her to dislike it. I am looking forward to spectating this time around. Probably safer anyway with cold air and cold water expected. I'm bummed that they've completely closed off the Westernport Wall though. We may have to track Mr. Fort down on Killer Miller after the swim instead. Mr. Fort and Runner Boy have researched the relays and fear they might not win again. There are apparently 3 serious triathletes doing the relay instead of the half iron distance. I have urged them to recruit a real swimmer, but they want to keep it all in the family.
  5. Friday, 9/14/12

    by , September 14th, 2012 at 05:36 PM (A comfort swimmer's guide to easy swimming)
    Swam during my lunch hour so I could swim in outdoor pool and get some sunshine. Was a beautiful day!

    SCM, Solo

    Warm up
    300 choice of stroke, drill, kick, equipment
    - swam 100 free/100 back/100 free
    3 x 100 build/1:45
    - free, all at 1:30
    6 x 25/45 burst + cruise

    - 2x fly-back-free,
    50 ez

    Main Set
    3 x 250/5:00 with fins and snorkel

    (50 swim-50 fists-50 swim-50 catch up-50 swim)
    - free, times were around 3:50 on all
    3 x 200 Back/4:00 strong builds
    - went 3:34-3:24-3:22 I felt really good on these, smooth and strong.
    3 x 100 choice/3:00 fast efforts

    - did free at 1:24-1:22-1:21
    3 x 50 back/2:00, strong
    - went 43-42-44

    Warm down
    - did 100 easy free & back

    Total: 2700 meters
  6. Sarasota Y Sharks Masters 5:30 AM Workout -09/17/20122

    by , September 14th, 2012 at 03:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 23:15
    4 X 75 1:15 1:10
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    8 X 50 kick-25 fast/25 moderate- 1:10
    1 X 100 swim

    1 X 50 fast 1:00
    1 X 100 easy 2:00
    1 X 50 fast 1:00
    1 X 50 easy 1:00
    4 X 25 sprint :30 --#4 25 on 1:00
    Three rounds. Choice.

    4 X 150 2:15
    1 X 200 fast 4:00
    Two rounds, swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Equipment Malfunction Day - 09/14/12

    by , September 14th, 2012 at 10:21 AM (Workout Swimmer)
    Water was lovely today. Both Seeley and Jennifer weren't there - had Savannah & Danielle in my lane.

    600 back/free
    500 locomotive Pull
    400 reverse IM, drill/swim by 25's
    3 x 300 P on 4:15; speedplay by 100's on #1, by 50's on #2 and by 25's on #3
    200 easy
    6 x 100 K on 2:00 descend 1-3, 4-6
    8 x 25 on :30, one drill, 2 x 4-cycle speed play & one sprint, repeat
    3 x 200 w/zoomers working turns on 3:00
    200 cool down
    Total: 4200 SCY

    *Today was full of equipment issues. First I whacked Danielle with paddles with my left hand. Then a few laps later I whacked someone else in the next lane with my right hand - but it threw my paddles off & even pulled the rubber strap that holds it on (over my finger) clean off - had to stop & fix it! Then a bit later, right before the kick, somehow I dislodged & knocked my left contact out of my eye - luckily, I found it on my cheek & was able to get it back in. And THEN, during cool down I jammed one of my fingers into the wall on a breast stroke turn! I would say that today just wasn't my day, but I was swimming great, so I guess I was just having a lot of equipment malfunctions!

  8. 09.14.12 - Friday workout

    by , September 14th, 2012 at 10:14 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, John, Ray and Keith. I was going to take it a little easier today but it never seems to work out like that. It has been a pretty big week for yardage. This is 5 days straight of 5300+ yards.


    600 Warm up

    5 x 300 - 4:30 Odds IM (4:!5-4:20), Evens Pull (3:30)
    100 Easy

    5 x 150 - 2:30 (Stroke/Kick/Pull)
    100 Easy

    5 x 100 - 1:30 Convert free to fly
    100 Easy
    I thought I was doing really well to make the interval and finish on a 1:25. Dave M one-upped us all by doing these all fly and making 1:20s.

    5 x 50 Kick - 1:00
    100 Easy

    16 x 25 - :40 Down Hard stroke, back no breath
    We've been doing this set a lot and I really like what it has done for my stroke. No breathers really force me to focus on efficiency. Good streamlining, long stretched out strokes and good body position can make or break that 25. If I don't get it right, I'm gasping for breath. If I do, it isn't so bad.

    7 x 100 - 1:30 Descend (1:20, 1:18, 1:15, 1:12, 1:10, 1:08, 1:05)
    I'm a little surprised I got down to 1:05 especially with the drag suit on this late into practice.

    200 Cool down

    (5300 Total)
    Swim Workouts
  9. long course friday recovery day with womanatees in lane

    by , September 14th, 2012 at 09:07 AM (Mixing it up this year)
    Yes the slow ladies were back. My kick without fins is better than their swimming. And unfortunately they stay for an hour.

    400 swim/300 pull/200 kick/100 swim
    500 kick w/zoomers every 3rd 25 fast
    500 free w/snorkle & strapless paddles long smooth
    3x200@4:30 fly as 50 rt arm/50 lt arm/ 50 kick/50 swim w/zoomers
    300 kick easy w/zoomers
    2x50 w/zoomers dolphin kick past 15m

    Total 3000 meters
  10. Thursday 9/13/12

    Thursday 9/13

    PM only LCM

    300 swim long & smooth
    400 strong (5:14)
    3x200 @ :10 rest kick w/ board + fins 50 FR/50 FL

    100 @ :10 rest kick w/ board FR
    100 @ :20 rest pull w/ buoy + strapless paddles
    100 @ :10 rest FAST (1:08, 1:05, 1:06, 1:07)
    100 EZ

    100 swim w/ strapless paddles
    50 FAST FL (:32)
    50 EZ

    100 EZ

    Total: 3200
    Swim Workouts