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  1. Mon. Apr 1 - A No Speed Monday

    Back to getting up early. It's amazing how much a week off effects me. The pool was crowded this morning - must be those April Fools Resolutions. But it was no April Fools that my arms didn't have a lot of speed - nor my mind set. At the end, Peter got me going a little bit. But, this was largely just a day to get back in the pool and at least start swimming. Maybe tomorrow, I'll pick it up.

    5x100 Free on 1:45
    3x200 Free on 3:00
    5x100 Back on 1:45
    200 Kick
    2x200 Free on 3:00
    3x200 Back on 3:30
    200 Kick
    3x100 on 1:30
    2x100 w/paddles on 1:30
    3x200 Back w/paddles on 3:15
    2x200 Back w/paddles on 3:00
    12x50 Kick on 1:00
    200 Free/back

    5300 yards
    110 minutes
  2. Workout 04/01/13:

    by , April 1st, 2013 at 10:06 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    25 - 100
    50 - 150
    75 - 200
    100 - 250

    6 x 75 on :10 SR
    - 25 Rotissery Kick drill, 25 burst/cruise, 25 fast

    4 x 50 drill

    1 x Noah's Ark
    - used last 100 as loosen and out
    (Solo/Rec/2550 yds/50 min)

    My shoulders were stiff today, so did a recovery workout. Looking back, I swam a lot last week so aimed to loosen up today, knowing that I have to work tomorrow and can't swim. The Rec was closed yesterday, which was the last day for Sunday swimming until November. Too bad the lakes are still chilly.

    Had a great time at the service last night. Pastor Peter was able to organize and lead the appox. 40 folks there, and I was able to help with greeting people at the door, setting up and running the choruses on the overhead, then collecting the offering. Afterwards we had a bit of a celebration with cake, punch, and coffee - I was able to snag three more pieces of cake than I should have. Looks like Sunday nights at 6pm is going to be his spot now, so I will go there to continue to support him (and be used as needed) before hitting the court for some bball.

    Just remembered this post from the Kingdom Swim website related to training for a big #OWSwim this summer: Training Tips: 10-Mile

    Updated April 1st, 2013 at 11:11 PM by rxleakem

    Swim Workouts
  3. Week 26 - Monday PM

    by , April 1st, 2013 at 08:38 PM (After a long rest)
    I arrived at the pool at 12.30 expecting to stretch and then swim but my coach had a surprise; I lifted for about 45mins and then did the static Vasa swim bench non stop with pulse metronome for 10 mins. Then I swam for two hours. I was very sore after the weights but loosened up pretty quickly once I got in the pool.

    4 laps on the weight machines with increasing weight per lap, each machine I did 10 reps, bench, seated row hands outside, seated rown hands inside, leg curl, leg press, lower back extension, leg extension, military press, lat pull down hands outside, lat pull downs hands inside
    10 mins on Vasa machine fast pace

    Warm up
    400 with snorkel
    6x50 catchup drill on 45

    Main set
    3x(700 swim holding 1.05 pace, with 20 seconds rest, 200 with parachute concentrating on catch and pull with high elbow, with 20 seconds rest)
    100 easy

    3x(6x25 AFAP on 45, 200 with snorkel on 3 mins)

    4x(200 kick on 4mins, 100 free on 1.10)

    Warm down
    250 easy

    Total 6000
    i was very tired at the end of this practice, but luckily my shoulder is feeling pretty good.
    Swim Workouts
  4. Monday Double, April 1

    by , April 1st, 2013 at 07:32 PM (The FAF AFAP Digest)

    RC/scap ex, 10 min
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    russian twists on incline bench w/25 lb plate, 3 x 25
    explosive glute isolator, 50 x 2 each leg
    extreme angle iso squat w/30 lb DB, 4:00
    total ab machine, 120 x 3 x 15
    resisted track start jumps, 40 x 2 x 10
    low row negatives, 70 x 3 x 8
    med ball slams, 2 x 10
    power wheel roll outs, 2 x 15
    long arm crunches, 2 x 50
    foam rolling, 5:00


    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ
    5 x 50 scull @ :15 RI
    5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00
    50 EZ
    2 x (10 x 25 fly @ 100ish pace @ :40 + 100 EZ)
    -- 15 m UW for hypoxic emphasis
    5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00
    50 EZ

    Total: 2400


    Got in a double today. The swim was mostly hypoxic/technique oriented, though the 2 x 25 fly weren't slow.

    Interview with Swimming World, part of the April Masters Monday series: I should have said training solo can sometimes suck!

    Updated April 1st, 2013 at 07:39 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  5. 3|30 - 3|31 - 4|1

    Plyometric rebound jumps (20 with 10 sec rest between)


    1500 M

    Forgot the details but it was slow, recovery, and consisted of drills
    Weights (legs, chest back, and shoulders)


    1000 M

    500 WFS

    5 x 100 (4 x 25 @ 0:20) @ 3:00 WFS

    • 1 - 3 25m's - hard
    • 4th 25m's - easy
    • started to die 10M to go on the 3rd ones (16 's)

    A broken 75 with 25 easy to ensure I don't slow down too much in future LCM 50's. The speed drop off on the 3rd 25's, in addition to feeling drained now, probably means work is needed in this area.

    Only 375 m were hard effort today, and the average speed was slower compared to, say, a greater net distance of equivalent effors with more rest and faster average speed (which I can do to the point of joint limits, without feeling it afterwards). But today wiped me out. It would be a good thing if I do this once a week and over time see an adaptive improvement, like hold 14's on the 3rd ones.

    The two days last week with insufficient sleep may also have a role in how I feel from this, not sure.

    Updated April 1st, 2013 at 03:47 PM by __steve__

  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/02/2013

    by , April 1st, 2013 at 02:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #9
    WARM UP:
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick 2:15
    Five rounds

    6 X 50 1:15
    Choice. Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    1 X 100 easy

    $$$RACE PACE SWIM$$$
    1 X 100 blocks

    WARM DOWN:4 X 50 easy

    Swim Workouts
  7. 04.01.13 - Monday workout

    by , April 1st, 2013 at 11:28 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave Roger and Danny. Crowded today. Pool temp still high @ about 86 but it really didn't feel too bad today.


    600 Warm up

    3 x 25 - :30 Free/Bk/Free
    3 x 25 - :30 Free/Kick/Free
    3 x 25 - :25 Free/Br/Free
    3 x 25 - :25 Free/Fly/Free
    3 x 50 - :45 Convert Free->Fly
    3 x 50 - :45 Convert Free->Back
    3 x 50 - :45 Convert Free->Br
    5 x 50 - :45 Convert Free->Kick->Free
    50 Easy

    7 x 75 - 1:10 Convert Free->Kick->Free
    7 x 75 - 1:00 Convert Free->Fly->Free
    100 Easy
    Should be able to do this but the 75 fly got to me. I was pretty tired and 2-3 seconds off the interval. Let Roger pass and finished about 10 seconds back from where I should have.

    18 x 100:
    * Odds Convert Kick->Free->Kick 1:40
    * Evens Convert Free->Fly->Free 1:30, sprint last 100.
    Intervals were originally 1:30/1:15 but those were probably for high school kids. Adjusted to what we were comfortable with. Made the 100 fly on 1:17 and last 100 free on 1:04.

    Dave moved over a couple lanes and we did an extra 1000 or so...

    2 x 200 back pull - 3:00 (2:45, 2:38)

    12 x 50 - 1:00
    * Odds Shooters down/easy back
    * Evens moderate kick w/ fins

    200 Cool down

    (5500 Total)
    Swim Workouts
  8. Week 26 - Monday AM

    by , April 1st, 2013 at 09:42 AM (After a long rest)
    I felt sluggish this morning after taking the weekend off. It got better as the workout went on. This was the first of my swim camp workouts and I will be heading back to the pool for a longer workout after lunch. The plan is at least two swims every day. Luckily my shoulder felt better today, so fingers crossed it is on the mend.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    4x200 build with 15 seconds rest(went 2.20,2.17,2.15,2.12)

    Main set
    All done with buoy and paddles
    5x100 on 1.15
    4x100 on 1.10
    3x100 on 1.05
    2x100 on 1 min
    1x100 on 55
    100 easy

    12x100 on 1.25 done as 25 easy, 25 finger drag drill, 50 build(held 1.07-1.10)

    2x500 kick with fins done alternating 100 free with board, 100 back with 20 seconds rest between 500s

    Warm down
    200 easy

    Total 5500

    Last week I went 5 seconds slower on the send off and made it pretty easily. This week the extra 5 off was really tough and I was unable to make the last 100 on 55. It ended up being more like 3x100 on 1min. In reality this is still a really good set for me. The weird thing was that I did not feel like I failed per se, but rather I just could not go any quicker. We are planning on ramping up the yardage again this week and throwing in some select quality sets. I know I need to get some speed somewhere between here and nationals also!
    Swim Workouts
  9. Tough workout today but feeling great

    by , April 1st, 2013 at 08:28 AM (Mixing it up this year)
    I needed this to work off all the junk I ate this weekend. My diet has been really bad this weekend, now back on the diet. I have till June to loose the rest of this weight.

    500 free
    500 free kick w/zoomers

    10x100@1:45 free w/strapless paddles & snorkle w/6 beat kick held 1:35's
    5x200@3:00 free w/paddles & bouy descend went 2:46, 2:44, 2:41, 2:40, 2:36

    500 free kick w/zoomers fast pace
    500 free EZ

    total 4000 yards
    Swim Workouts