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Swim Workouts

  1. Friday 7/12/13

    Friday 7/12

    "Meet Day #1"

    AM and PM LCM

    AM swim:

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

    Practiced a few dives and 15M sprints

    200 EZ

    Total: 1200

    PM swim:

    600 (100 swim/50 kick)
    4x75 @ :10 rest k/dr/sw
    2x
    100 @ 1:30 STRONG
    50 drill
    300 EZ

    50 FR - 26.05

    550 EZ

    Total: 2100
    Categories
    Swim Workouts
  2. Thursday 7/11/13

    Thursday 7/11

    AM only LCM

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

    4x25 @ :30 FR drill
    6x50 @ 1:00 kick w/ board
    odd: FR
    even: BR
    4x100 @ 1:20 swim w/ fins last 25 FAST
    4x25 @ :30 FR drill

    200 EZ

    Total: 2100
    Categories
    Swim Workouts
  3. Wednesday 7/10/13

    Wednesday 7/10

    PM only SCY

    3x
    200 swim
    8x25 @ :30 swim w/ strapless paddles
    4x75 @ 1:30 kick w/ fins last 25 under H2O

    10x100
    odd: 15M burst from a dive/85 EZ
    even: 35 EZ/15M burst to finish/50 EZ

    2x50
    15M dive for time (BR, 7.4, 7.7)/35 EZ

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  4. Tuesday 7/9/13

    Tuesday 7/9

    AM only LCM

    600 swim (100 FR/50 BK)
    4x150 @ :10 rest kick/drill/swim w/ fins + snorkel
    4x100 D1-4
    3 @ 1:20 (1:14, 1:13, 1:12)
    1 @ 1:15 (1:10)
    100 EZ

    50 @ 2:00 dive first 50 of a 200 FR (28.0 to the feet)
    3x100 @ 1:25 AE
    50 @ 2:00 push last 50 of a 200 FR (30.9)
    100 EZ

    2x400 @ :10 rest opposite fin + opposite paddle (switch every 100)

    Total: 3000
    Categories
    Swim Workouts
  5. Monday 7/8/13

    Monday 7/8

    AM only LCM

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

    8x50 @ 1:00
    odd: kick/drill
    even: drill/swim

    6x100 @ 2:15 "Rouse 100s" w/ fins
    100 EZ

    8x200 @ 2:45
    1-6 AE
    7-8 STRONG w/ fins

    100 EZ

    4x50 @ :15 rest 2 kick/1 pull BR
    4x50 @ :15 rest 2 under H2O strokes/2 normal strokes BR
    8x50 @ 1:00 smooth BR

    300 EZ

    Total: 5100
    Categories
    Swim Workouts
  6. Friday 7/5/13

    Wednesday 7/5

    PM only SCY

    500 warm-up I.M.
    6x under H2O returns @ 1:00
    8x25 @ :40 V.S.
    5x100 @ 1:15 (get HR up)

    3x (RD1, RD3 FAST, RD2 EZ drill)
    8x25 @ :20
    100 EZ

    2x (RD1 EZ drill, RD2 FAST)
    4x25 @ :20
    100 EZ

    50 FAST from blocks (BR, 29.4)

    2x400 @ :10 rest opposite fin + opposite paddle (switch every 100)

    Total: 3350
    Categories
    Swim Workouts
  7. Thursday 7/4/13

    Thursday 7/4

    AM only LCM

    400 swim
    100 kick w/ fins + snorkel
    300 swim
    200 kick w/ fins + snorkel
    200 swim
    300 kick w/ fins + snorkel
    100 swim
    400 kick w/ fins + snorkel

    4x150 @ 2:20 k/dr/build
    8x25 @ :20 rest V.S.

    8x25 @ :20 rest drill build (as in drilling and building each 25 at the same time)
    100 EZ
    100 @ 400 PACE (1:05.0)
    100 EZ
    8x25 @ :20 rest drill build
    100 EZ
    50 @ 200 PACE (30.0)
    250 EZ
    8x25 @ :20 rest drill build
    100 EZ
    25 @ 50 PACE (12.9)
    175 EZ

    400 EZ opposite fin + opposite paddle (switching every 100)

    Total: 4800
    Categories
    Swim Workouts
  8. Wednesday 7/3/13

    Wednesday 7/3

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    400 swim (get out and dive each 100)
    4x25 @ :15 rest under H2O kick w/ fins
    4x50 @ :55 FR w/ overkick + snorkel

    2x
    4x50 @ :50 200 PACE
    3x100 @ 1:20 AE
    100 EZ

    3x400 @ :10 rest opposite fin + opposite paddle (switching every 100)

    Total: 4500

    Crossfit:

    5x
    5x backsquat (155 lbs)
    50x lunges (25 each leg)

    PM swim:

    600 swim
    8x75 @ 1:20 kick/drill/25 under H2O w/ fins

    4x ghost turns @ 2:00
    100 EZ

    5x200 @ 2:20 pull w/ buoy + paddles + snorkel
    100 EZ

    2x (RD1: as written, RD2: A.R. and AE because I am tapering)
    4x75 @ 1:20 BEST AVG FR (42.2, 42.5, 42.9, 42.4)
    50 EZ
    4x50 @ :50 200 PACE FR (27.5, 28.0, 28.0, 27.9)
    50 EZ
    2x100 @ 1:30 swim w/ fins as a broken 200 (50.9, 53.0)
    100 EZ

    Total: 4200
    Categories
    Swim Workouts
  9. Tuesday 7/2/13

    Tuesday 7/2

    AM only LCM

    3x
    400 @ :15 rest w/ paddles + fins + snorkel
    6x50 @ 1:00 drill/swim
    4x25 @ :10 rest kick under H2O

    2x
    4x150 @ 2:15 pull w/ buoy + paddles 3-5-7 breathing
    200 @ 4:00 kick w/ fins for time (2:23/2:16)

    100 EZ

    20x50 AE, but increase effort with decrease in intervals
    13 @ :45
    5 @ :40
    2 @ :35

    400 EZ

    Total: 5500
    Categories
    Swim Workouts
  10. Monday 7/1/13

    Monday 7/1

    "Taper starts today!"

    AM LCM and PM SCY + Crossfit

    AM swim:

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

    2x
    4x75 @ 1:30 I.M. no FR
    3x100 @ 1:20 AE

    100 EZ

    2x
    4x50 @ :50 FL w/ fins
    200 @ 2:45 pull w/ buoy + paddles + snorkel
    4x50 @ :50 BK
    200 @ 2:45 pull w/ buoy + paddles + snorkel
    4x50 @ :55 BR
    200 @ 2:45 pull w/ buoy + paddles + snorkel

    100 EZ

    2x
    4x50 @ 1:00 FR kick w/ board
    50 @ :50 FR w/ overkick
    50 @ :50 STRONG

    400 EZ

    Total: 6000

    Crossfit:

    4x (for time)
    10x candlesticks
    20x grasshoppers
    30x sit-ups
    Time: 7:36

    5x5 back squats
    set #1 - 95
    #2 - 115
    #3 - 135
    #4 - 155
    #5 - 175

    3:00 max knees-to-elbows (I got 50, and that was the longest 3:00 of my life)

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M.
    4x50 @ :50 D1-4

    22x25 @ :15 rest
    6 - BK spin drill
    6 - BR 2x under H2O strokes/2 regular strokes
    6 - FL flick drill w/ under H2O recovery
    4 - spin drill again (started over after 18)
    100 EZ

    6x25 @ :15 rest w/ fins
    odd - power tower 25 kick under H2O
    even - 25 under H2O FAST
    4x 6 strokes FAST (no fins)
    50 FAST from blocks (BR, 28.9)
    100 EZ

    600 EZ

    Total: 2750
    Categories
    Swim Workouts
  11. Friday 6/28/13

    Friday 6/28

    AM LCM and PM SCY + Crossfit

    AM swim:

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 swim/100 kick)
    200 I.M. kick/drill

    4x75 @ 1:30 k/dr/bld
    8x50 @ :45 AE

    25x100 @ 2:00
    3 FAST (AVG: 1:08.8)
    1 EZ

    4x400 @ :10 rest w/ snorkel
    # 1 - buoy only
    # 2 - strapless paddles only
    # 3/4 - opposite fin/opposite paddle switching every 200

    Total: 6800

    Crossfit:

    12:00 AMRAP
    5 burpees
    10 wall balls
    15 grasshoppers (basically a ridiculously crazy modified version of mountain climbers)

    PM swim:

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

    8x25 @ :40 V.S.

    4x75 @ 1:20 BEST AVG (43.0)
    3x100 @ 1:05 AE
    4x50 @ :50 200 PACE (28.0)

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  12. Thursday 6/27/13

    Wednesday 6/27

    AM only LCM

    "Recovery"

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 I.M./100 kick)
    200 I.M. kick/drill

    Practiced racing dives/starts for about 15 minutes and then did 15M burst sprints to the wall, first with fins, then with fins and paddles.

    Total: 2000
    Categories
    Swim Workouts
  13. Wednesday 6/26/13

    Wednesday 6/26

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    300 swim w/ fins + snorkel
    4x50 @ :10 rest kick/drill
    8x25 @ :30 FR w/ over kick breathe every 4

    6x100 @ 2:15 "Rouse 100s"
    100 EZ

    2x200 @ 3:00 50 FL/50 FR
    8x50 @ :45 BK
    8x50 @ :50 BR
    4x100 @ 1:20 FR last 25 FAST
    2x200 @ 3:00 50 FL/50 FR

    6x50 @ :45 A.R.

    Total: 5100

    Crossfit:

    Strength W.O.D.:
    4x5 push-press
    5 @ 65
    5 @ 95
    5 @ 115
    5 @ 135

    W.O.D.:
    4x
    :15 L-sit
    :30 windmills
    :30 reverse sit-up
    :30 wide plank
    :30 bicycles

    PM swim:

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

    6x75 @ 1:15 k/dr/bld
    8x25 @ :40 V.S.

    4x25 @ :20 FR kick w/ board
    50 EZ
    6x25 @ :20 FR kick w/ board
    50 EZ
    8x25 @ :20 FR kick w/ board
    50 EZ
    10x25 @ :20 FR kick w/ board
    200 EZ

    4x (RD4 w/ fins)
    4x power tower pull (6 strokes ONLY for FR/BK, 3 strokes for BR/FL)
    50 dive FAST
    RD1 BR: 29.7
    RD2 FR: 23.8
    RD3 BR: 29.1
    RD4 FR: 20.4

    3x
    1:00 V.K.
    25 kick under H2O FAST
    25 EZ
    50 dive 0 breaths (did FL/FL/FR by round)

    Total: 3200
    Categories
    Swim Workouts
  14. Tuesday 6/25/13

    Tuesday 6/25

    AM only LCM

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

    8x50 @ 1:00 25 kick/25 drill w/ snorkel
    8x25 @ :40 V.S.
    100 EZ

    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 kick
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 (PACE = average from 20x100 set last week, which was 1:09)
    2 @ PACE + 2 (1:11.1, 1:10.7)
    2 @ PACE + 1 (1:10.1, 1:09.8)
    1 @ PACE (1:07.8)
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ 1:30 BK kick BEST AVG (:55)
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ :55 STRK PACE
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:15 swim w/ fins last 25 FAST

    100 EZ

    Total: 5900
    Categories
    Swim Workouts
  15. Monday 6/24/13

    Monday 6/24

    AM LCM and PM SCY + Crossfit

    AM swim:

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x150 @ 2:20 k/dr/sw w/ fins + snorkel
    8x25 @ :10 rest build to FAST
    100 EZ

    6x100 @ 2:15 Rouse 100s (My ankle was sore from playing soccer yesterday so I did these swim w/ opposite fin + opposite paddle but still adhered to the 15M no breath/50 cruise/35M no breath)

    5x100 @ 1:50 FR kick
    400 @ 6:00 N.S. (2:31/2:26 - 4:57)
    4x50 @ 1:10 drill
    6x50 @ :55 FR kick
    200 @ 3:20 STRONG, beat the 2nd 200 of the 400 N.S. (2:17)

    5x100 @ 1:30 AE

    Total: 4600

    Crossfit:

    warm-up:
    60 standing Russian twists w/ 20 lb med ball + partner (30 to each side)
    50 squat throws w/ 20 lb med ball + partner (50 each!)
    back squat:
    5 @ 45
    5 @ 95
    5 @ 115
    5 @ 145

    W.O.D.:
    3x
    5 x back squat @ 145
    10 x squat jumps
    15 x burpee + knees to chest

    PM swim:

    3x
    400 @ :10 rest pull w/ buoy + strapless paddles + snorkel
    200 @ :10 rest I.M. kick
    4x50 @ 1:00 drill/swim

    **Spent 15 minutes working on relay exchanges (I guess the team had really crappy ones at their meet this weekend)

    200 EZ

    2x
    4x200 @ 2:30 AE
    8x50 @ 1:00 25 kick on back/25 under H2O w/ fins
    4x25 @ :10 rest human paddle drill w/ snorkel

    300 EZ

    Total: 5500
    Categories
    Swim Workouts
  16. Thursday 6/20/13

    Thursday 6/20

    AM only LCM

    "Recovery"

    So the team is travelling to a meet at the Rockwall ISD this weekend outside Dallas. I won't be attending, but still was given the option of doing the "3000 on the house" that the meet swimmers were doing. I jumped at the opportunity, but only got in 2100 before I called it quits. Just too broken down from all the fast racing sets I have done this week.

    400 swim
    4x150 @ 2:30 k/dr/bld w/ fins + snorkel
    5x200 @ 3:00 pull w/ buoy + paddles
    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  17. Wednesday 6/19/13

    Wednesday 6/19

    AM LCM and PM SCY + Crossfit

    AM swim:

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    8x50 @ 1:00 kick/drill
    6x100 AE
    4 @ 1:20 (held 1:14s)
    2 @ 1:15 (held 1:13s)
    400 EZ
    4x25 @ :30 build to FAST
    100 EZ

    2x
    6x50 @ 1:00 w/ fins 25 MAX EFFORT/25 EZ (averaged 12.8s)
    100 EZ
    4x50 @ 1:30 w/ fins + paddles (BEST TIME = 26.0)
    #1 - BEST TIME + 2 (28.0, 28.9)
    #2 - BEST TIME + 1 (27.0, 27.8)
    #3/4 - BEST TIME or better (25.1/25.0, 25.8/25.5)
    100 EZ
    2x100 @ :00 w/ fins + paddles (no interval, went in heats, BEST TIME = 58.2)
    #1 - BEST TIME + 4 (58.5, 1:08.0) <--- OOPS! Went to fast on #1, round 1, and then tried to over compensate on #1, round 2. Both were failed attempts!
    #2 - BEST TIME or better (55.4, 55.0)
    100 EZ

    300 EZ

    Total: 4900

    Crossfit:

    10:00 pseudo-AMRAP (wasn't trying to tally the number of rounds, the main focus was technique)
    - max kipping pull-ups
    - YTWLs (think shoulder rehab)
    - plank walk 20 yards (alternate 1 round forward, 1 round backwards)

    PM swim:

    200 swim
    300 swim w/ under H2O turns
    4x50 @ 1:00 kick/drill w/ fins + snorkel
    4x75 @ 1:10 light D1-4

    "Broken Swim/Race Rehearsal Day"
    4x75 @ :15 rest
    4x50 @ :10 rest
    (Broken 500 FR - 4:50.1)
    400 EZ
    25 @ :10 rest
    50 @ :10 rest
    25 @ :00 rest
    (Broken 100 FL - 55.9)
    400 EZ
    25 @ :10 rest
    50 @ :10 rest
    25 @ :00 rest
    (Broken 100 BR w/ fins - 50.1)

    8x50 @ :05 rest A.R.
    400 EZ

    Total: 3300
    Categories
    Swim Workouts
  18. Tuesday 6/18/13

    Tuesday 6/18

    AM only LCM

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + strapless paddles + snorkel/100 kick)
    400 (100 swim/100 kick)
    200 drill

    8x50 @ 1:00
    odd: kick/drill
    even: drill/build

    6x100 @ 2:15 Rouse 100s w/ fins
    100 EZ

    20x100 @ 2:00
    4 FAST (after taking a muligan on #1, dropping a 1:15, I proceeded to hold a 1:09 average the rest of the way)
    1 EZ

    8x50 A.R.
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    2 @ 1:20
    4x100 @ 1:45 swim w/ fins + snorkel
    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  19. Monday 6/17/13

    Monday 6/17

    AM LCM and PM SCY + Crossfit

    AM swim:

    300 swim
    300 pull
    200 swim
    200 kick
    100 swim
    100 drill

    400 @ :15 rest I.M. swim

    2x
    4x25 @ :30 FL drill w/ fins
    4x50 @ :50 FL swim
    4x25 @ :30 BK drill
    4x50 @ :50 BK swim
    4x25 @ :30 BR drill
    4x50 @ :55 BR swim w/ 2x pull-outs

    10x150 @ 2:30 pull w/ buoy + paddles BEST AVG (beat best 200 yard FR time...averaged 1:45)

    3x400 @ :10 rest opposite fin + opposite paddle + snorkel switching every 100

    Total: 6100

    Crossfit:

    TABATA:
    air squats @ :20 on :10 off for 4:00 (164)
    sit ups @ :20 on :10 off for 4:00 (82)

    PM swim:

    2x
    200 @ :10 rest 2/ fins + snorkel
    4x50 @ 1:00 kick/drill
    4x50 @ :50 D1-4

    4x "Ghost Turns" @ 2:30
    100 EZ

    20x25 @ :20 (500 FR add-up)
    100 EZ
    8x25 @ :20 (200 FL add-up)
    200 EZ

    Total: 2300

    Updated June 28th, 2013 at 01:51 PM by Calvin S

    Categories
    Swim Workouts
  20. Friday 6/14/13

    Friday 6/14

    AM only LCM

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

    3x
    3x100 @ 1:30 w/ under H2O turns
    4x50 @ 1:10 kick/drill
    8x25 @ :30 build

    5x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (5:11)
    4x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (5:00)
    3x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (4:49)
    2x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (4:50)

    100 EZ

    Total: 6400
    Categories
    Swim Workouts
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