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  1. Sarasota Y Sharks Masters 5:30 AM Workout 01/27/2015

    by , January 26th, 2015 at 12:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    3 X 100 KICK 2:10 2:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 2:15
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 1:00
    Four rounds. 100's: fly 75's:back 50's:breast 25's:free

    3 X 100 1:30 1:20 1:15
    4 X 50 :40 :45 :50
    Three rounds, swim or pull.
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. The one hour postal

    by , January 26th, 2015 at 07:31 AM (Mixing it up this year)
    This was the last day I was not on call so I got it done. Had some issues the last 5 minutes with pushing my heart rate too high so had to switch to back stroke, thus limiting my ability to hit 4000 in 1 hour.

    Went 3875 in one hour followed by 125 EZ to make a total of 4000
    Swim Workouts
  3. Workout 01/25/15: afternoon

    by , January 25th, 2015 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    I had a fun time chaperoning my son's high school dance last night - even brought back some of the moves from the 80's ...

    (that is me doing the worm)

    After work today I chipped away at the ice built up at the the bottom of the driveway since we forecasted to have a Nor'Easter come in tomorrow night. Then I headed to the pool and swam into Greg and Kevin and we did an abbreviated reprise yesterday's workout ...

    200 free/200 back
    15 min swim (1050 yds)
    6 x 50 free on :50
    6 x 50 free on :45
    100 easy and out
    (Solo-ish/Rec/2150 yds/45 min)

    Updated January 26th, 2015 at 07:34 AM by rxleakem

    Swim Workouts
  4. An easy day mostly leggs

    by , January 24th, 2015 at 03:39 PM (Mixing it up this year)
    After yesterday's hard workout, an easy one was in order. Plus it was hot at the Y.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy
    500 free kick w/zoomers
    300 Breast kick
    200 free kick

    Total 2500 yards
  5. Week 121 - Saturday

    by , January 24th, 2015 at 12:17 PM (After a long rest)
    Practice was at 6am this morning instead of our usual 7am slot due to the district high school meet at our pool. I had a great night of sleep last night and despite today being the 16x100 race pace set which I have a love hate relationship(I love the affects at the end of the season, and I hate swimming it because it brings a whole new meaning to pain) with I was excited to go to the pool this morning.

    We we had a good turnout today and most lanes had 2-3 people in them. Unlike how we usually train the pool was setup for the meet so we swam length wise as opposed to cross wise. At time this can make it challenging to hit turns at the bulkhead end of the pool but it's good to get some practice with this setup.

    Warm up
    4x200 descend 1-4 on 3mins with snorkel
    8x50 overkick on 1min
    6x100 pull with paddles on 1:20 getting heart rate up

    main set
    16x100 free at 500 race pace on 2mins

    warm down
    200 easy

    i held 1mins on the pull set and felt pretty long and relaxed today. On the 16x100 I mentally have been breaking the set into 4 groups of 4x100 which has really helped with mentally not getting too far ahead of where I am and mentally quitting. Today I was mr consistent going 56/57 throughout. This is so far from an easy set but somehow I am getting the hang of how to swim this set and we probably need to reduce the send off time by 10 seconds. I believe this is the 3rd time in a row I have made all of these at or faster than my goal time.

    After er swimming I did a double yoga class. Both were primarily stretching focused but I did work up a good sweat and felt pretty good by the end. I really like doing the yoga after I swim and using it as a way to stretch and work on core. I really want to do the power yoga but it does not work with my home life schedule(or at least that's what my wife tells me&#128515 so I have not fought that battle and instead enjoy what I can do.
    Swim Workouts
  6. Week 121 - Friday

    by , January 23rd, 2015 at 09:24 PM (After a long rest)
    Once again I had a long day yesterday but slept well last night and woke feeling more rested than the rest of the week. I really enjoyed today's workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    6x100 kick on 1:45
    4x(4x25 free AFAP no breather on :40, 100 IM on 1:30, 200 free build with snorkel on 3mins)
    12x50 overkick counting strokes on 1min

    warm down
    200 easy

    On the kick set I was holding 1:25s. On the fast 25s I was holding 13/14s to my feet. On the IMs I descended by round going 1:10,1:09,1:08,1:05. On the 200s I felt pretty strong and worked from pretty easy to fast and held 2:08s-2:10s. On the overkick set I felt really good and held 11 strokes per 25 and held 29 pace throughout.
    Swim Workouts
  7. Friday, Jan 23

    by , January 23rd, 2015 at 08:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 variious
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    5 x 30
    -- 5 forward starts off the block @ 100 pace, cruise back
    100 EZ

    4 x (25 AFAP fly w/fins +75 EZ) @ 3:00
    -- 10 lows
    100 EZ

    5 rounds:
    75 @ 100 pace
    :15 rest
    25 @ 100 pace (couldn't go any faster)
    100 EZ

    4 x 50 DPS backstroke w/paddles
    50 EZ

    Total: 2900


    I was still really sore today. Wasn't sure if I could do any AFAP work, but I managed a few 25s fly. I might take tomorrow (my usual day off) off. I'll see how I feel.

    I saw a couple college kids doing an interesting thing with the bungee cordz today. They looped it up to about 1/5 of it's typical length and then did streamline pushes off the wall. They didn't go very far; the cord was too short. But it was an interesting in water plyo that I might try.
    Swim Workouts
  8. 1|23|15 LCM microswim

    by , January 23rd, 2015 at 03:36 PM (Blog)


    600 free

    SET 1

    3 x 150 on 4:00 as 50 free fast / 100 drill
    • 27, 28, 27

    SET 2
    5 x 25.6 on 0:40 free in 12.8M area, hypoxic, with fins
    • 14 -17's

    Very short workout.

    Almost full second slow on fast 50's. I contribute the finless 600 free to this. I am no distance swimmer - my shoulders get zapped quickly from this activity. Need to take fresh shoulders into consideration for swimming event warmup/preparation.

    Set 2 seemed promising for near future, maybe 10+ whatever of them I can take. The 17's one of them did not allow ample hypoxic recovery, so the next one hurt. Then did 14's again and remainder returned managable in a painful way
  9. Sarasota Y Sharks Masters 5:30 AM Workout 01/26/2015

    by , January 23rd, 2015 at 02:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    1 X 50 free--easy-- 1:00
    1 x 100 stroke 2:15
    1 X 50 stroke 1:30
    Four rounds. Stroke is choice/no free.

    6 X 100 1:30
    10 X 50 :45

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Tough friday

    by , January 23rd, 2015 at 07:26 AM (Mixing it up this year)
    Haven't swum this hard in a long time.

    4x400@6:00 free w/paddles &bouy
    4x300@4:30 free w/paddles & bouy
    4x200@3:00 free w/paddles & bouy
    4x100@1:45 free easy
    200 free kick w/zoomers

    Total 4200 yards
  11. Week 121 - Thursday

    by , January 22nd, 2015 at 08:20 PM (After a long rest)
    I had a massage last night and my masseuse said I had more knots on my back, lat's and neck than she had ever seen. After 90 mins of beating me with what felt like a bat I finally started to loosen up. I slept great after the massage but woke tired.

    When I got to the gym this morning I was not feeling great but still went for it. In fact after my workout it even took me a few hours to really start to feel myself.

    10 mins vasa swim trainer
    3x(bench press, inclined bench press, seated row hands inside, seated row hands outside, military press, lat pull downs hands inside, lay pull down hands outside, lower back extensions) 10,10,10 reps by round with increasing weight, 80%, max, fail
    15 mins of abs done as 2x(flutter kick, crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    400 free with snorkel
    6x50 catchup on :45
    8x50 kick on 1min
    200 easy

    Swim Workouts
  12. Thursday, Jan 22

    by , January 22nd, 2015 at 04:18 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 50 chest press fly
    50 EZ
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    50 x 25 @ :30
    odds = fly w/fins @ 100 pace
    evens = EZ
    250 EZ

    4 rounds:
    4 x 25 @ 100 pace @ :30
    1 x 50 EZ @ 2:00

    200 EZ

    Total: 3300


    I am really really sore today from yesterday's drylands. I may have overdone the new exercises ... Or it could be that my drylands have been so stagnate that they were due for an infusion of new exercises with the resulting soreness.

    I wasn't sure I'd be able to do any race pace work today. But the 100 pace 25s seemed to work. I was just cooked after four rounds of the second set though and stopped.

    This was kind of interesting:

    Updated January 22nd, 2015 at 04:52 PM by The Fortress

    Swim Workouts
  13. Workout 01/22/15: noon

    by , January 22nd, 2015 at 02:05 PM (Maple Syrup with a Side of Chlorine)
    The Northeastern Baptist College has started back for the semester and I was able to attend the Chapel service today, even the opportunity to play drums during p/w time. The college has access to speakers both locally and nationally, so there is a great mix of messages to keep the bi-weekly services fresh. Today the speaker was Bob Payne from Blackaby Ministries out of Georgia; our church plant went through their Experiencing God curriculum during Bible study when we first started. It was great to hear him preach about trusting God despite our current situation. After Chapel I hit the pool ..

    200 free/200 back/200 im drill
    4 x (50 kick into 100 pull)
    5 x 50 free on :50
    5 x 50 free on :45
    5 x 50 back on :50 (goal on all is to keep same time)
    100 easy kick, 100 easy swim then out
    (Solo/Rec/2150 yds/45 min)

    Wanted to hit some repeat intervals and was successful at maneuvering light traffic in the lane. Still feeling a bit foggy but overall better, although I had to dig deep to find the motivation to go swimming. Tonight is my first class meeting, but also a basketball game for the boys, so I am planning to go to the game and get to class late (if possible). This semester I am auditing New Testament II, the Pauline epistles.

    Here is the clip I put together from the trial run with using the GoPro at practice last week. I'm still looking for suggestions for placement, although I received today an adapter to mount the camera on a pole.

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 01/23/2015

    by , January 22nd, 2015 at 11:13 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds, pull.
    Round 1 intervals left, 2 right.

    4 X 200 IM 4:00
    Descend 1-4

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  15. Another day of fly drill

    by , January 22nd, 2015 at 09:23 AM (Mixing it up this year)
    Just in the mood to do fly drill today.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/snorkle & zoomers
    200 torque drill w/snrokle & paddles
    200 fly kick on back w/zoomers
    200 1 arm fly alt rt/lt by 50
    200 fly for time 3:27

    5x100@1:30 free w/ paddles & bouy
    400 free kick w/zoomers
    100 free EZ

    Total 3000 yards
    Swim Workouts
  16. Wed., Jan 21

    by , January 21st, 2015 at 08:23 PM (The FAF AFAP Digest)

    rehab ex
    single leg deadlift w/20 lb DBs, 3 x 10 each leg
    zercher squats, 55-85 x 5 x 8
    landmine rainbows, 55 x 4 x 15
    rear delt fly, 45 x 3 x 20
    barbell roll outs, 3 x 15
    straight arm dips, 75 x 3 x 25
    skull crushers w/BB, 50 x 4 x 8
    good mornings, 85 x 4 x 6
    saxon side bends, 3 x 15
    streamline crunches, 2 x 50

    stretching/yoga, 15-20 min

    Swim/SCY/Solo @ Pitt

    Just cruised around for maybe 1800 before coaching.


    Whew, I'm much more tired from drylands than usual. My upper back and shoulders are sore/fatigued. I did a couple different exercises today -- the zercher squats and landmine rainbows. I kinda like the zercher squats bc they seem to recruit the upper back and spine more, so more core work.

    I entered the Auburn meet. It will be my first meet in 10 months, so hopefully will shake off some racing rust. Having been spoiled in PV, I"m still not used to traveling for every USMS meet. But channeling Patrick and Stewart and Mark, I'm going to view it as business travel.

    Updated January 21st, 2015 at 08:32 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  17. Workout 01/21/15: evening

    by , January 21st, 2015 at 07:56 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed the weekend with my son and his peers at the Excel conference, despite the very late nights ... I did learn that pizza tastes pretty good at 1:30am! Quick swim tonight before supper

    200 free/200 back/200 im drill

    kick - AP - pull
    050 150 100
    100 300 200
    050 150 100

    200 cont as 25 easy, 25 fast IMO

    100 loosen and out
    (Solo/Rec/2100 yds/35 min)

    Still have a bit of the sinus issue lingering, particularly with a headache today. I did get to sleep in, but am still not fully rested from the weekend.
    Swim Workouts
  18. 1|21|15 LCM

    by , January 21st, 2015 at 03:16 PM (Blog)
    Measured dive area I use in this pool, actually 12.8M instead of 13M

    3 x 256M free on 5:00 in dive area, with fins and snorkel
    1 x 256M free in dive area, with snorkel

    • work turns and breakout

    3 x 200 free on 5:00 with fins and snorkel

    • 50 sprint / 150 recovery
    • 26, 26, 27 on fast 50's

    10 x 25.6 flutter kick on 1:00

    • 12.8 fast / 12.8 easy
    • 8's on fast kicks

    100 flutter kick

    700 various

    Updated January 21st, 2015 at 03:49 PM by __steve__

  19. Sarasota Y Sharks Masters 5:30 AM Workout 01/22/2015

    by , January 21st, 2015 at 12:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00
    3 X 100 1:40
    5 X 100 kick 2:15
    3 X 100 1:30
    1 X 250 --

    3 X 100 IM 1:45
    2 X 75 stroke 1:30
    Three rounds.
    75's: round 1: fly 2: back 3: breast

    16 X 100 free--pull or swim--
    odd: cruise on 1:45
    even: strong--85/90% on 2:00
    #15/16: swim down on 2:00

    Swim Workouts
  20. Week 121 - Wednesday

    by , January 21st, 2015 at 10:54 AM (After a long rest)
    Yesterday was a horrendous work day with an entire day of back to back to back meetings. I had a headache again and was almost a zombie last night. The trouble I have with my meetings is that they are with different people and companies and on different things and I feel like I am juggling too many balls. My to do list is crazy right now and I need to get some time on my calendar to do followup activities. Arrrrgggghhhh!

    i was really tired this morning. Again my legs in particular but surprisingly my arms were also really heavy and sore. I guess I am using my arms with a lot of the leg machines and I know the link in my upper back is probably related to my arms and really giving weights my all. Needless to say I was not looking forward to the effort required to swim race pace today but I tried putting all negative thoughts out of my mind when I hit the water for the warmup.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    3x(100 fly on 1:50, 100 kick on 1:50)
    16x50 on 1min swim at 200 race pace finishing with a turn
    200 easy
    12x25 under water no breath on :40
    12x50 on 1min swim as 12.5 underwater dolphin kicking, 12.5 overkick, 12.5 underwater dolphin kicking off wall,12.5 overkick

    Warm down
    200 easy

    i used the fly and kick set I treated as a get my heart rate up transition set and held 1:07s on the fly and 1:25s on the kick. On the race pace 50s I held :27s throughout. I really had to work right out of the gate to get to :27 and even harder to hold it finishing with a turn. Today hurt.

    On on the rest of workout I did exactly what I was instructed to do but swam pretty easy.

    Tomorrow ow I am likely on my own in the morning due to other guys work schedules. I will work Abs hard and likely continue beating on my legs.
    Swim Workouts