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Swim Workouts

  1. Tuesday 5/20/14

    Tuesday 5/20

    PM only LCM

    400 swim
    300 pull w/ buoy +paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill

    3x100 @ 2:00 "Rouse 100s"
    4x50 @ :50 FR swim w/ grab paddles
    3x100 @ 2:00 "Rouse 100s"
    4x50 @ 1:00 V.S.

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  2. Saturday 5/17/14

    Saturday 5/17

    AM only SCY
    * It was barely 50 degrees outside, overcast, and the LCM pool temp was 67. I decided to swim in the heated SCY pool instead.

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M. drill

    5x100 @ 1:15 AE
    8x25 @ :30 V.S.
    100 EZ

    400 @ 5:00 AE pull w/ buoy + paddles
    4x100 @ 1:10 STRONG
    300 @ 3:45 AE pull w/ buoy + paddles + snorkel
    4x75 @ 1:20 BEST AVG (43.9, 43.8, 42.9, 43.8)
    200 @ 2:30 AE pull w/ buoy + paddles + snorkel
    4x50 @ :50 @ 200 PACE (28.8, 28.0, 27.9, 28.0)
    100 @ 1:15 AE pull w/ buoy + paddles + snorkel
    4x25 @ :40 FAST

    200 EZ kick w/ board + fins

    Total: 4000
    Categories
    Swim Workouts
  3. Thursday 5/15/14

    Thursday 5/15

    PM only LCM + Weights

    Swim:

    400 swim w/ fins + snorkel
    4x150 @ 2:00 pull w/ buoy + paddles + snorkel

    6x50 @ 1:00 k/dr/sw FL
    200 @ 3:00 50 FL STRONG/150 AE FR
    6x50 @ 1:00 k/dr/sw BK
    200 @ 3:00 50 FL/BK STRONG/100 AE FR
    6x50 @ 1:00 k/dr/sw BR
    200 @ 3:00 50 FL/BK/BR STRONG/50 AE FR

    500 EZ kick w/ fins + board

    Total: 3000

    Weights:

    3x12 pull-ups
    1x10/2x15 DB shoulder press (20, 35, 35)
    1x10/2x15 DB single-arm bicep curls (20, 30, 30)
    1x10/2x15 DB triceps extension (30, 45, 45)
    1x10/2x15 DB single-arm row (30, 45, 45)
    1x10/2x15 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (10, 10)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Categories
    Swim Workouts
  4. Tuesday 5/13/14

    Tuesday 5/13

    PM only Weights + LCM

    Weights:

    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    2x(3x10) "empty cans" (10, 10)
    **I did not have time to complete my normal leg workout.

    Swim:

    400 swim
    4x150 @ 2:15 k/dr/sw w/ fins
    4x100 AE
    3 @ 1:20
    1 @ 1:15

    8x25 @ :30 V.S.
    100 EZ

    2x200 @ 2:50 1st 50 STRONG
    3x150 @ 2:05 2nd 50 STRONG
    (50 EZ to get to other end of pool)
    4x100 @ 1:15 last 25 STRONG w/ fins

    100 EZ

    Total: 3100

    Categories
    Swim Workouts
  5. Sunday 5/11/14

    Sunday 5/11

    AM only LCM

    "Spring Splash Invitational Day #3"

    100 BK - 1:13.97 - No touchpads at the far end of the pool so no 50 splits. I actually felt pretty good with this race. I haven't swam a 100M BK in about as long as the 200 BK from yesterday. What this time tells me is that I could DEFINITELY take my 200 out faster than a 1:21 (although the 200 FL before is mostly to blame for that I am sure). I definitely think without the fatigue in my legs from weight lifting, I could be under 1:10 in this race for sure!

    2600 assorted warm-up and warm-down

    Total: 2700

    Updated May 14th, 2014 at 10:57 PM by Calvin S

    Categories
    Swim Workouts
  6. Saturday 5/10/14

    Saturday 5/10

    AM only LCM

    "Spring Splash Invitational Day #2"

    So I couldn't swim on day 1, so I came into the meet today and really mixed up my events,doing the 200 FL and 200 BK.

    200 FL - 2:46.94 (1:11.42/1:35.52) - The splits speak for themselves. Started off feeling smooth, maybe pushed my tempo a little bit on the first 75. However, after the second turn things started to unravel. First, I lost my arms. Then my legs gave out (I lifted heavy legs yesterday). Finally, at the third turn, my core gave out. I literally felt like I had just done 10,000 abs and then tried to sit up. The last 50 took FOREVER. I really only swam this because I noticed there wasn't even ten swimmers on the top 10 list last year for my age group!

    200 BK - 2:45.92 (1:21.48/1:24.44) - This swim was a little better than the 200 FL. I have not swam a 200 BK LCM or SCY in probably 15 years (at least). My last time I remember having in the 200M BK was a 3:00.xx, so I cracked the 3:00 barrier AND dropped basically a second for every year I had not swam it! I had no legs after the first 50, but I really just tried to focus on my catch and my underwaters off the turns (which were pretty good until the last turn). Again, I swam this mainly because there were less than 10 people in the top ten last year. I would love to say I got onto the list in what could be my absolute worst event!

    ~ 2600 warm up and warm down

    Total: 3000
    Categories
    Swim Workouts
  7. Friday 5/9/14

    Friday 5/9

    AM only LCM + Weights

    Swim:

    300 swim
    300 pull w/ buoy + paddles + snorlkel
    200 swim
    200 kick w/ board + fins
    100 swim
    100 I.M. drill

    5x100 @ 1:25 AE
    8x25 @ :30 V.S.
    100 EZ

    Total: 2000

    Weights:

    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    1x10/2x15 single leg glute (90, 110, 110)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    2x(3x10) "empty cans" (10, 10)
    Categories
    Swim Workouts
  8. Wednesday 5/7/14

    Wednesday 5/7

    AM only LCM

    400 swim every 4th 50 BK
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill

    4x50 @ :45 light D1-4
    4x25 @ :30 V.S. FR kick w/ board
    100 EZ

    100 @ 1:20 SMOOTH AE (1:15)
    4x50 @ :40 AE MAKE
    100 @ 1:20 SMOOTH AE (1:16)
    3x50 @ :45 AE
    100 @ 1:20 SMOOTH AE (1:14)
    2x50 @ :50 AE
    100 @ 1:20 SMOOTH AE (1:16)
    50 @ :55 AE
    100 @ 1:20 FAST (1:06.1)
    - The goal for the 50s after the first set of 4 was to transition from strong aerobic to more technique focus.

    12x50 @ 1:00
    6 - FR w/ grab paddles
    4 - FR w/ strapless paddles
    2 - FR swim

    Total: 3000
    Categories
    Swim Workouts
  9. Tuesday 5/6/14

    Tuesday 5/6

    PM only LCM + Weights

    Swim:

    I had very limited time to swim before a friend of mine was meeting me to lift. I just got in and started my usual warm-up and he arrived before I had finished.

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board + fins
    100 swim
    100 I.M. drill

    3x100 @ 1:20 AE

    Total: 1500

    Weights:

    3x12 pull-ups
    1x10/2x15 DB shoulder press (20, 35, 35)
    1x10/2x15 DB single-arm bicep curls (20, 30, 30)
    1x10/2x15 DB triceps extension (30, 45, 45)
    1x10/2x15 DB single-arm row (30, 45, 45)
    1x10/2x15 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (10, 10)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Categories
    Swim Workouts
  10. Monday 5/5/14

    Monday 5/5

    "Hypoxic/underwater sets are ______" (fill in the blank)

    PM only SCY

    300 swim
    100 kick w/ board 50 FR/50 BR
    300 pull w/ buoy + snorkel
    100 kick w/ board 25 BR/50 FR/25 BR
    300 R.I.M.O. 50 drill/25 sw
    100 kick w/ board 25 FR/50 BR/25 FR

    w/ fins:
    400 @ 6:00 kick every 4th 25 under H2O
    3x100 @ 1:25 swim D1-3 (1:04, :58, :52)
    300 @ 4:30 kick every 3rd 25 under H2O
    4x100 @ 1:20 swim D1-4 (1:05, 1:01, :57, :53)
    200 @ 3:00 kick every 2nd 25 under H2O
    5x100 @ 1:15 swim D1-5 (1:06, 1:02, :59, :57, :53)

    100 EZ

    Total: 3400

    So on the 400/300/200 I flipped at both ends for each 25 under H2O. I felt like I was about to pass out by the end of each distance. On the 100s, I did 4/6/2 turns off every wall (4 FL kicks, 6 FR kicks, and 2 strokes before taking first breath).
    Categories
    Swim Workouts
  11. Sunday 5/4/14

    Sunday 5/4

    PM only LCM

    200 swim
    200 build
    300 STRONG (3:46)
    2x50 @ 1:30 25 FAST/25 EZ
    100 EZ

    Total: 900

    I had planned to get a full workout in, but right as I got started on warm-up, I had a a club swimmer's parent come up and start picking my brain about swimming, and so I spent 40 minutes talking instead of swimming...oh well!
    Categories
    Swim Workouts
  12. Saturday 5/3/14

    Saturday 5/3

    PM only Weights + LCM

    Weights:

    1x10/2x15 Incline leg press (180, 270, 270)
    1x10/2x15 Lat pull-down (60, 105, 105)
    3x12 Toes-to-bar
    1x10/2x15 DB Incline bench press (20, 30, 30)
    2x (3x10) "empty cans" (10, 10)
    3x15 Hip abductor (110)
    3x15 Hip adductor (110)
    1000 Assorted abs

    Swim:

    400 swim w/ fins + paddles + snorkel
    4x100 @ 1:30 light D1-4 (1:18, 1:18, 1:16, 1:14)
    200 EZ

    Total: 1000

    First day back in the LCM pool. Water temp was 69 degrees and I had limited time to swim AND I was prepared (mentally) to swim SCY. I will use this week to get adjusted to LCM in preparation for my first LCM meet next weekend.
    Categories
    Swim Workouts
  13. Tuesday 4/29/14

    Tuesday 4/29

    AM only SCY + Weights

    Swim:

    300 swim every 4th 25 scull w/ snorkel
    300 pull w/ buoy + paddles
    200 swim every 3rd 25 scull w/ snorkel
    200 kick w/ board
    4x25 @ :30 V.S.
    100 EZ

    2x
    200 @ 2:20 AE
    150 @ 1:45 AE
    100 @ 1:10 AE
    50 @ 1:45 FAST FR kick w/ board (:37, :38)

    300 EZ

    Total: 2500

    Weights:

    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    2x(3x10) "empty cans" (5, 5)
    Categories
    Swim Workouts
  14. Monday 4/28/14

    Monday 4/28

    AM only SCY

    400 swim every 4th 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins

    4x under H2O returns

    3x200 @ 2:40 light D1-3 pull w/ buoy + paddles + snorkel

    200 EZ

    Total: 1500
    Categories
    Swim Workouts
  15. Saturday 4/26/14

    Saturday 4/26

    "Arkansas Masters Hall of Fame Meet"

    Today was the 10th annual Hall of Fame meet. Tonight is the hall of fame banquet for Arkansas Swimming, so the masters put on a meet during the early afternoon. I swam the 100 I.M., 100 BK, and 50 FR on a 200 FR relay. The meet is really short and today where was only one break between events, and all my events fell AFTER the break. I swam the I.M., climbed out, got a drink, and was getting right back in for the 100 BK. Same thing after the 100 BK. All in all, I was happy with how I swam given the short rest. My long axis strokes felt stronger (probably in part from getting back into lifting) while my short axis strokes felt sluggish (probably in part from getting back into lifting...).

    100 I.M. - 57.26 (26.73/30.53)

    100 BK - 1:03.73 (30.56/33.17)

    50 FR - 23.21
    (3rd spot on the relay)

    Total: 1500 ish
    Categories
    Swim Workouts
  16. Friday 4/25/14

    Friday 4/25

    AM only SCY

    400 swim
    300 pull w/ buoy + paddles
    200 kick w/ board
    100 I.M. drill

    6x75 @ 1:20 k/dr/under H2O kick w/ fins

    2x
    4x100 @ 1:40 (57.9, 57.0)
    4x75 @ 1:20 (NT, 41.9)
    4x50 @ 1:00 (26.5, 25.7)

    All distances descend #1-3 to FAST, #4 EZ (fastest times noted)

    250 EZ

    Total: 3500
    Categories
    Swim Workouts
  17. Thursday 4/24/14

    Thursday 4/24

    PM only SCY + Weights

    Swim:

    2x
    400 swim get out and dive every 100
    8x25 @ :10 rest scull/drill w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins

    4x25 @ :30 V.S.
    100 EZ

    Total: 2000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 30, 35)
    3x10 DB single-arm bicep curls (20, 30, 35)
    3x10 DB triceps extension (30, 40, 45)
    3x10 DB single-arm row (30, 40, 45)
    3x10 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (8, 8)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Categories
    Swim Workouts
  18. Wednesday 4/23/14

    Wednesday 4/23

    PM only SCY

    300 swim
    6x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O. no FR
    4x50 @ :40 D1-4
    4x25 @ :30 V.S.

    2x
    25 EZ (had to start with a 25 EZ to get to the other end of the pool because the power tower can only be set up on the deck and not on the bulkhead)
    50 @ :50 dive MAX EFFORT to feet (was flying solo here so I had no way to get my time because the pace clock was at the other end of the pool)
    25 @ :40 under H2O kick (kick fast because whatever time was left is all I had to put on power tower belt)
    4x12.5 @ :40 FAST w/ power tower (medium weight)
    50 push FAST try to equal or better goal 2nd 50 of 100 time (25.8, 31.9)
    RD1: FR w/ 25 under H2O FL kick
    RD2: BR w/ 25 under H2O pullouts

    100 EZ

    Total: 1400

    I had only 30 minutes for a quick swim today, so I tried out a sprint set I found. I had to modify the intervals because at the moment, a 50 @ :40, 25 @ :30 and 12.5 @ :30 was too much for me. I also did it twice through rather than the recommended 4 times. I will revisit this set later, and next time will spend more time warming up!
    Categories
    Swim Workouts
  19. Tuesday 4/22/14

    Tuesday 4/22

    PM only SCY + Weights

    Swim:

    600 swim (200 FR/100 BK/200 FR/100 BR)
    4x125 pull w/ buoy +paddles + snorkel
    8x50 @ :50 odd: k/dr, even: dr/sw
    3x100 @ 1:10 AE
    8x25 @ :25 FR kick w/ board
    100 EZ

    Total: 2100

    Weights:

    3x10 RDL (70, 80, 80)
    3x10 back squat (95, 135, 135)
    3x10 single leg curl (30, 70, 70)
    3x10 single leg extension (50, 70, 90)
    3x10 glute (70, 110, 110)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)
    Categories
    Swim Workouts
  20. Tuesday 4/15/14

    Tuesday 4/15

    PM only SCY + Weights

    PM swim:

    400 swim w/ fins + snorkel
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :40 under H2O kick w/ fins

    4x400 @ 5:00 AE FR pull w/ buoy + paddles + snorkel
    4x100 @ 1:15 D1-4
    4x100 @ 1:10 AE MAKE

    3x200 @ :10 rest
    #1 - FR kick w/ board + fins
    #2 - FL kick w/ board + fins
    #3 - FR swim EZ

    Total: 4000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 30, 30)
    3x10 DB single-arm bicep curls (20, 30, 30)
    3x10 DB triceps extension (30, 40, 40)
    3x10 DB single-arm row (30, 40, 40)
    3x10 DB bench press (25, 35, 40)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)

    So I was playing in a soccer tournament all weekend. Yesterday I could barely get out of bed. 5 games in 30 hours totally drained me. I switched my weights up and did arms today because my legs are still incredibly sore.
    Categories
    Swim Workouts
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