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Swim Workouts

  1. Friday 8/17/12

    Friday 8/17

    AM only LCM (at the Blue Ash YMCA with the masters team)

    500 swim
    200 kick w/ fins + board

    2x
    2x100 @ 1:30 aerobic FR
    4x50 @ 1:00 stroke (did IM order)
    100 @ 1:45 IM
    2x50 @ :45 aerobic FR
    100 EZ

    8x100 @ 1:40 pull w/ buoy + paddles + snorkel

    T-sprints (12.5 meter burst sprints)

    300 EZ

    Total: 3200
    Categories
    Swim Workouts
  2. Thursday 8/16/12

    Thursday 8/16

    AM only SCM (second day swimming at my old summer club Montgomery Swim and Tennis Club)

    500 swim
    8x50 @ 1:10 25 scull/25 drill w/ buoy

    6x50 @ 1:00 burst + cruise
    50 EZ

    4x50 @ 1:00 25 under H2O no breath/25 EZ
    50 @ 1:00 90% effort (FR, :32)
    200 EZ

    4x50 @ 1:00 D1-4 (:42, :38, :35, :33)
    100 @ 1:30 90% broken :15 at the 50 (:31, :31 for a 1:02)
    200 EZ

    4x50 @ 1:00 25 0 breath FR/25 EZ
    100 @ 1:30 AFAP (1:03)
    200 EZ

    Total: 2700

    Another HIT practice. Tomorrow will be an aerobic day with the Blue Ash YMCA masters team.
    Categories
    Swim Workouts
  3. Wednesday 8/15/12

    Wednesday 8/15

    AM only SCM (positive on the pool length today)

    Thanks to Leslie and the HIT forum for this one!

    500 swim/kick/swim/drill/build by 100
    6x100 @ 2:00 kick w/ board D1-3, 4-6

    3x
    200 @ 3:00 pull w/ buoy D1-3 (2:49, 2:38, 2:28)
    100 @ 2:00 kick on back in streamline
    2x50 @ 1:00 BR swim w/ double pullouts
    100 @ 1:30 IM D1-3 (1:26, 1:22, 1:16)
    50 EZ

    50 EZ

    Total: 2800
    Categories
    Swim Workouts
  4. Tuesday 8/14/12

    Tuesday 8/14

    AM only SCY (or was it SCM)*

    In Cincinnati to visit my family for the week so I am training with an old high school friend + my younger brother.

    600 swim (300 swim/300 IM no FR kick/sw/dr/sw by 25)
    2x400 IM @ :20 rest
    #1 - kick/swim/drill/swim
    #2 - swim/drill/swim/swim building last 50

    9x100 descend 1-3 in sets of 3
    3 @ 1:30 (1:14, 1:13, 1:09)
    3 @ 1:25 (1:13, 1:10, 1:08)
    3 @ 1:20 (1:14, 1:11, 1:07)

    Total: 2300

    Played pick up basketball aftwards for ~2 hours for a cardio workout.

    * Swam at the Blue Ash YMCA (my club team in high school) and the LCM pool is actually 51.3 meters and the width of the pool is somehwere between 25 yards and 25 meters. Not really sure who designed the pool, but he needs a refresher course in standard competition pool lengths.
    Categories
    Swim Workouts
  5. Saturday 8/11/12

    Saturday 8/11

    PM only LCM

    400 swim
    4x100 @ 1:50 25 drill/50 side kick alternating sides at 25/25 build

    3x300 @ :30 rest
    1 - FR kicking 10M off every wall
    2 - Pull w/ buoy + paddles
    3 - 75 fast/25 EZ
    12x50 @ 1:00 kick w/ fins 2 fast/1 EZ

    3x100 @ :10 rest
    1 - pull w/ buoy + paddles (count strokes)
    2 - pull w/ buoy only (count strokes)
    3 - swim (count strokes)
    2x50 @ 1:00 kick w/ board fast

    300 EZ

    Total: 3000 LCM
    Categories
    Swim Workouts
  6. Monday 8/6/12

    Monday 8/6

    PM only LCM

    200 swim EZ

    1x400 @ 6:00 pull w/ buoy + paddles
    2x200 @ 3:00 pull w/ buoy
    4x100 @ 2:00 odd: 25 under H2O/50 cruise/25 under H2O, even: 25 cruise/50 under H2O/25 cruise w/ fins
    8x50 @ 1:00 V.S.

    1x100 kick w/ board
    **at this point lifeguards finally made me get out of the pool due to thunder**

    Total: 1900
    Categories
    Swim Workouts
  7. Friday 8/3/12

    Friday 8/3

    AM only LCM

    600 swim (100 swim/25 kick/25 scull)
    5x100 @ 1:50 25 under H2O/25 kick/25 drill/25 build
    8x50 @ 1:00 V.S.

    1x100 @ 1:30 cruise
    2x100 @ 1:45 strong
    3x100 @ 2:00 fast
    6x50 @ 1:00 25 drill/25 swim
    1x100 @ 1:30 cruise
    2x100 @ 1:45 strong
    1x100 @ 2:00 fast

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  8. Thursday 8/2/12

    Thursday 8/2

    AM (run) and PM (Crossfit) [no swimming today]

    AM run

    5 miles @ 7:45 pace

    PM Crossfit

    assorted stretches and warm up followed by:

    150 x wall ball squats w/ 16 lb med ball for time
    final time: 8:20
    Categories
    Swim Workouts
  9. Wednesday 8/1/12

    Wednesday 8/1

    AM only SCY

    500 swim 100 FR/100 BK/100 FR/100 BR/100 FR
    5x100 @ 1:40 kick/swim/drill/build

    300 @ 4:00 N.S. w/ buoy + paddles
    3x100 @ 1:40 kick w/ board D1-3

    200 EZ

    Total: 1800
    Categories
    Swim Workouts
  10. Tuesday 7/31/12

    Tuesday 7/31

    AM (SCY) and PM (Crossfit)

    AM swim

    3x200
    1 @ 3:00 swim
    1 @ 3:15 50 kick/50 drill
    1 @ 3:00 50 drill/50 swim

    12x100
    4 @ 1:50 kick w/ board D1-4
    4 @ 1:40 kick no board D1-4
    4 @ 1:50 25 kick no breath/50 side kick/25 FL kick on back

    16x50
    4 @ :50 V.S. swim FR
    4 @ :55 V.S. swim non-FR
    4 @ :50 4/6/8/10 fast strokes off each wall
    4 @ :50 4/3/2/1 breath per 50

    100 EZ

    **Olympic "Grab-Bag"
    1x1000 FR (Kate Ziegler)
    1x100 BR (Brendan Hansen)
    1x200 BK (Elizabeth Beisel)

    100 EZ

    Total: 4100

    PM Crossfit

    Max out on bar squats!
    5 @ 95 lbs
    3 @ 145
    3 @ 165
    2 @ 195
    1 @ 205
    1 @ 215
    1 @ 225

    5:00 break followed by the WOD (workout of the day)

    3x (for time)
    10 burpee-box jumps
    10 handstand push-ups
    800 meter run

    Time: 17:35

    ** Olympic Grab-Bag: coach put the names of all Olympians on Team USA into a bag with their events listed by each name. Draw a name and choose one of their events, except in cases where the swimmer has just one event, in which case you are stuck with that event (we did the 1000 instead of the 800 because it was SCY).
    Categories
    Swim Workouts
  11. Tuesday 7/24/12

    Tuesday 7/24

    AM only SCY

    300 swim
    200 kick
    100 scull

    4x100 @ 1:50 kick w/ board D1-4
    4x50 @ 1:00 25 under H2O kick/25 EZ
    4x100 @ 1:40 kick no board D1-4
    4x50 @ 1:00 kick on side w/ medicine ball

    500 @ 7:00 pull w/ buoy + paddles "Super 500"*
    8x75 @ 1:15 50 drill/25 swim
    8x50 @ :40 smooth FR w/ 4-6-2 turns**

    Total: 3300

    * Super 500 = 25 smooth/25 fast, 50 smooth/50 fast, 75 smooth/75 fast, 100 smooth/100 fast

    ** 4-6-2 turns = 4 fly kicks, 6 flutter kicks, 2 strokes off each wall before breathing.

    Updated July 25th, 2012 at 05:20 PM by Calvin S

    Categories
    Swim Workouts
  12. Thursday 7/19/12

    Thursday 7/19

    AM only LCM

    600 100 swim/50 kick/50 drill

    16x50 @ 1:10
    4 BR (2 drill/2 swim)
    4 FR (2 drill/1 build to fast/1 half fast, half easy)

    300 pull

    Total: 1700
    Categories
    Swim Workouts
  13. Tuesday 7/17/12

    Tuesday 7/17

    AM only SCY

    500 swim (every 4th lap non-FR)

    2x
    400 @ 6:30 IM 50 kick/50 drill
    4x50 @ 1:00 kick
    4x100 @ 1:30 50 drill/50 swim IM order
    4x50 @ :40 cruise

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  14. Friday 7/13/12

    Friday 7/13

    AM only LCM

    500 swim
    300 pull w/ opposite fin + opposite paddle

    6x100 @ 1:50 50 strong/50 cruise pull w/ opposite fin + opposite paddle

    12x50 @ 1:10 25 smooth 0 breath/25 fast

    1x200 @ 2:45 strong
    2x100 @ 1:45 EZ

    Total: 2400
    Categories
    Swim Workouts
  15. Monday 7/9/12 "Back in the saddle again"

    Monday 7/9

    AM only LCM

    500 swim
    200 kick

    2x
    4x100 @ 1:45 D1-4
    4x75 @ 1:20 D1-4
    4x50 @ 1:00 kick strong
    4x25 @ :40 FAST

    300 EZ

    Total: 3000

    Been on hiatus from the pool because of my ankle injury I suffered at the beginning of June. I decided to take a break from all sports/physical activity except ankle strengthening exercises to jump start the healing process. The ankle still feels weak, but almost all the pain while swimming has disappeared (butterfly kick seems to be the only thing that is slightly painful still). I plan tot ake it slow the first few weeks here, swimming 3-4 days a week and doing light Crossfit on my off days. My hope is to be 100% and ready to hit the training hard by the middle of August.
    Categories
    Swim Workouts
  16. Saturday 6/23/12

    Saturday 6/23

    AM only LCM

    600 swim

    12x50 odd: kick @ 1:15, even: swim @ 1:00

    2x300 @ 4:30 smooth pull w/ buoy

    Total: 1800
    Categories
    Swim Workouts
  17. Thursday 6/21/12

    Thursday 6/21

    AM only LCM

    500 swim

    24x50
    4x
    2 @ 1:05 kick
    2 @ 1:00 drill
    2 @ :50 build

    2x150 @ 2:00 smooth

    Total: 2000

    Updated June 23rd, 2012 at 11:24 PM by Calvin S

    Categories
    Swim Workouts
  18. Tuesday 6/19/12

    Tuesday 6/19

    AM only LCM

    900 swim (200 swim/100 IM k/dr/sw by 100)

    2x400 @ 5:30 NS pull w/ buoy + paddles
    4x100 @ 2:00 kick
    1x300 @ 4:00 strong w/ opposite fin + opposite paddle

    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  19. Friday 6/15/12

    Friday 6/15

    AM only LCM

    600 swim
    400 pull w/ buoy

    8x50 @ 1:10 kick on side (first kicking I have done since my injury)

    3x200 @ 3:00 opposite fin + opposite paddle

    Total: 2000
    Categories
    Swim Workouts
  20. Tuesday 6/12/12

    Tuesday 6/12

    AM only LCM

    400 swim

    200 drill/DPS by 50

    4x100 @ 1:30 cruise

    Total: 1000

    Comments: Ankle hurt a lot from yesterday's practice (the most I have done since the injury). Unsure whether I will continue to train with the goal of competing this summer, or just rest my foot (I think it is going to need a good 4-6 weeks to be 100%) and keep a decent aerobic base.
    Categories
    Swim Workouts