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Swim Workouts

  1. Wednesday 10/17/12

    Wednesday 10/17

    AM only SCY

    500 swim 4/6/2 turns
    400 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board + fins

    10x100 @ 1:10 swim w/ fins aerobic + 5 fly kicks off each wall

    9x100 @ 1:45
    1 - 50 STRK/50 FR
    1 - 25 FR/50 STRK/25 FR
    1 - 50 FR/50 STRK
    All FR was aerobic and all STRK was IM order in sets of 3.

    100 EZ

    9x25 @ :30 1 FAST/2 EZ, 2 FAST/ 1 EZ, 3 FAST

    175 EZ

    Total: 3600
    Categories
    Swim Workouts
  2. Tuesday 10/16/12

    Tuesday 10/16

    PM only SCY

    500 swim 4/6/2 turns

    4x100 @ 1:50 V.S. kick in S-line
    4x50 @ 1:00 dr/sw I.M.O.
    8x50 @ 1:00 kick w/ board 10 meters in and out of wall FAST
    8x25 @ :35 15m kick under H2O FAST

    w/ fins:
    4x200 @ 2:50 kick w/ 5 FAST FL kicks off each wall
    4x100 @ 1:30 swim w/ Trojan Tumbles + 5 FL kicks off each wall
    8x50 @ 1:00 25 under H2O + flip turn + 5 fly kicks off wall
    8x25 @ :30 swim 3 FAST/1 AE, RD1: FR, RD2: STRK

    100 EZ

    6x100 @ 1:30 BEST AVG (1:00, :59, 1:00, 1:00, :59, 1:00 for an AVG of 59.6)
    4x50 @ :50 2 BK/2 FR
    6x100 @ 1:40 BEST AVG (:58, :59, :59, :58, 1:00, :58 for an AVG of 58.6)
    4x50 @ :50 25 BK/25 FR
    4x150 @ 2:30 pull w/ buoy + strapless paddles + snorkel focus on finishing stroke!
    4x50 @ :45 DPS w/ 4/6/2 turns

    Total: 6000
    Categories
    Swim Workouts
  3. Monday 10/15/12

    Monday 10/15

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel

    6x75 @ 1:20 kick 25 on back/25 on stomach/25 side kick

    6x250 @ 3:45
    1 - 200 build + :05 rest + 50 FAST
    1 - 150 build + :05 rest + 100 FAST
    1 - 100 build + :05 rest + 3x(50 FAST + :05 rest)

    16x25 @ :30 R.I.M.O. focusing on technique

    150 EZ

    Total: 3400

    PM swim:

    all @ :15 rest:
    600 swim (200 FR/100 BK)
    400 pull w/ buoy + strapless paddles
    2x200 IM
    1 - 25 kick/25 drill
    1 - 25 drill/25 build

    2x
    300 @ 4:00 pull w/ buoy + paddles + snorkel descend by round (went 3:15, 3:00)
    2x150 @ 2:15 50 kick/50 dr/50 swim
    2x200 @ 2:50 100 FR/100 BK D1-2
    2x150 @ 2:15 3R/3 full strokes/3L/3 full strokes

    4x200 @ 2:20 D1-4 (2:17, 2:12, 2:09, 2:06)

    100 EZ

    Total: 5000
    Categories
    Swim Workouts
  4. Friday 10/12/12

    Friday 10/12

    PM only SCY

    "Friday Fly Day"

    500 swim 4/6/2 turns
    10x100 FR
    1 @ 1:45 3R/3 Full/3L/3 Full strokes
    1 @ 1:20 D1-5 w/ FAST turns

    8x150 @ 2:10 100 pull w/ kickboard between legs/50 FAST FR kick w/ board

    1x (was supposed to be 2x but I had a recruiting dinner to get to so I only had time for one round)
    8x25 @ :40 FAST FL kick under H2O
    4x75 @ 1:15 25 drill/50 DPS FL
    6x25 @ :35 FAST FL kick under H2O
    8x75
    1 @ :55 aerobic FR
    1 @ 1:10 FAST FL (held :46 - :47)

    150 EZ

    Total: 4100
    Categories
    Swim Workouts
  5. Wednesday 10/10/12

    Wednesday 10/10

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    100 side kick

    4x (did all STRK IM order by round)
    4x25 @ :30 kick w/ board STRK
    2x50 @ :50 pull w/ buoy + strapless paddles <2 breaths per 25
    100 @ 1:40 50 FAST STRK/50 aerobic FR

    50 EZ

    500 for time (5:29)

    150 EZ

    Total: 3000

    PM swim:

    Water Polo practice with my high school guys.
    Categories
    Swim Workouts
  6. Tuesday 10/9/12

    Tuesday 10/9

    PM only SCY

    500 swim
    5x100 @ 1:50 scull/kick/50 DPS w/ buoy

    w/ fins:

    5x200 @ 3:00 kick odd: on back 5 fly kicks off each wall, even: w/ board
    10x50 @ 1:00 25 FAST under H2O kick/25 aerobic kick
    12x25 (did R.I.M.O in sets of 3)
    1 @ :40 FAST under H2O kick
    1 @ :35 FAST swim
    1 @ :30 aerobic kick

    100 EZ

    5x200 @ 2:50 w/ strapless paddles 2 PINK/3 RED
    3x100 @ 1:40 50 kick/50 drill
    5x200 @ 3:00 2 RED/3 BLUE
    3x100 @ 1:40 50 drill/50 swim

    100 EZ

    Total: 5600
    Categories
    Swim Workouts
  7. Monday 10/8/12

    Monday 10/8

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board + fins

    5x200 @ 2:30 D1-3, hold 4 and 5
    5x100 @ 1:15 D1-3, hold 4 and 5
    5x50 @ :40 D1-3, hold 4 and 5

    8x50 @ 1:05 25 under H2O kick/25 FAST swim w/ fins

    150 EZ

    Total: 3500

    PM swim:

    500 swim every 4th 25 BK
    5x100 @ 1:30 gentle D1-5

    2x
    200 @ 4:00 kick w/ board
    3x100 @ 1:30 IM D1-3
    3x300 @ 4:30 pull w/ buoy + paddles + snorkel D1-3

    3x (STRK was IM order by round)
    3x100 @ 1:30 FAST
    100 @ 1:30 EZ
    6x50 @ 1:00 D1-3, 4-6 STRK
    200 @ 3:00 drill

    100 EZ

    Total: 6600
    Categories
    Swim Workouts
  8. Friday 10/5/12

    Friday 10/5

    AM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    3x
    200 @ 2:30/2:20
    2x100 @ 1:15/1:10
    4x50 @ :45/:40

    First intervals were rounds 1 and 2, second intervals were round 3. Round 2 was kick w/ fins. Descend each distance to FAST

    100 EZ

    6x
    "push kick" :20/:40
    Lined up at flags with hands outstretched on partner's shoulders and kick for :20 or until you push partner to the wall (they kick against you) then take :40 and switch.

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  9. Thursday 10/4/12

    Thursday 10/4

    PM only SCY

    "3x300 test set day"

    400 swim (100 FR/200 IM k/dr/100 FR
    4x100 @ 1:20 swim light D1-4
    4x100 @ 1:50 kick w/ board
    6x50 @ 1:00 #1,6 EZ FR #2-5 IM order build
    4x25 @ :30 swim w/ fins 5-6-7-8 strokes fast off the wall
    100 EZ

    3x300 @ 4:30 FAST (3:13, 3:13, 3:15)

    2x
    5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
    4x75 @ 1:15 kick w/ fins odd: 25 under H2O/50 cruise, even: 50 cruise/25 under H2O

    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  10. Wednesday 10/3/12

    Wednesday 10/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    2x200 @ :05 rest pull w/ buoy + strapless paddles + snorkel
    300 kick w/ board + fins

    12x50 @ 1:00 25 scull/25 DPS

    12x75 @ 1:15 25 STRK/50 FR, 50 STRK/25 FR, 75 STRK; IM order in sets of 3 (basically add-on stroke IM order)

    12x25 @ :30 IM order in sets of 3 D1-3

    100 EZ

    Total: 3100

    PM swim:

    Well, I had planned to swim with the club team, but I ended up playing 1.5 hours of water polo with the high school team I coach. I was exhausted by the time club practice began, so I decided to skip!
    Categories
    Swim Workouts
  11. Tuesday 10/2/12

    Tuesday 10/2

    PM only SCY

    2x
    200 FR
    200 BK (50 swim/50 fast kick on back)

    3x100 @ 1:40 BK 3R/3F/3L/3F (3 right, 3 full strokes, 3 left, etc)
    4x150 @ 2:10 BK 50 kick/100 swim D1-4 on swim
    2x100 @ 1:40 BK 3R/3F/3L/3F
    3x150 @ 2:20 BK 100 kick/50 swim
    1x100 @ 1:140 BK 3R/3F/3L/3F
    2x150 @ 2:00 kick FAST w/ fins (1:28, 1:29)

    50 EZ

    Total: 2700
    Categories
    Swim Workouts
  12. Friday 9/28/12

    Friday 9/28

    "Sprint King"

    PM only SCY

    3x
    400 @ 5:20 swim 4/6/2 turns
    6x50 @ 1:00 #1,6 FR, #2-5 IM order (RD1: kick, RD2: drill/build, RD3: Fast/EZ)
    3x100 @ 1:15, 1:10, 1:20 (IM) by round, D1-3

    100 EZ

    Sprint King:
    4x
    50 @ 5:00 FAST IM order by round (200 EZ after each 50)
    1x
    100 @ 5:00 IM (200 EZ after the 100)

    500 kick w/ board + fins 100 FL/100 FR
    100EZ

    Total:5000

    Results:
    FL 26.8
    BK 32.0
    BR 29.6
    FR 24.9
    IM 1:02.5

    The college team does this every year and I participate, although being one of the coaches this year, I couldn't swim it with them, so I swam int he preceding hour.
    Categories
    Swim Workouts
  13. Wednesday 9/26/12

    Wednesday 9/26

    PM only SCY

    600 swim 4/6/2 turns
    400 pull w/ buoy
    300 drill/DPS by 50

    8x25 @ :30 FAST kick w/ board FR (AVG: 20.2)
    6x50 @ 1:00 drill
    8x50 @ 1:00 FAST kick w/ board FR (AVG: 41.1)
    6x50 @ 1:00 drill
    8x100 @ 2:00 FAST kick w/ board FR (AVG: 1:21.9)

    100 EZ

    6x100 @ 1:15 D1-3, 4-6 hold RED pace
    6x50 @ 1:00 active recovery

    Total: 4300

    It has been a super busy week and I barely had enough time to get in a few workouts, let alone record them here.
    Categories
    Swim Workouts
  14. Monday 9/24/12

    Monday 9/24

    PM only SCY

    3x300 @ :10 rest
    #1- swim 4/6/2 turns
    #2- kick/dr by 50
    #3- dr/build by 50
    3x200 @ :10 rest
    #1- drill
    #2- dr/swim by 25
    #3- swim build each 50

    4x100 @ 1:40 4 L/4 R/ 4 full strokes FR w/ strapless paddles
    8x25 @ :30 side kick FAST
    6x100 @ 1:15 hold red HR
    8x25 @ :30 side kick FAST
    8x100 @ 1:10 hold red HR

    1000 pull w/ buoy + paddles + snorkel

    300 EZ

    Total 5000
    Categories
    Swim Workouts
  15. Saturday 9/22/12

    Saturday 9/22

    AM only SCY

    400 swim (100 FR/200 IM K/Dr/100 FR)
    8x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count

    8x100 @ 1:35 odd kick w/ board FR FAST, even aerobic swim FR
    100 EZ

    4x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count

    100 EZ

    Total: 2000

    Started off doing the 4x4 set from PWB's HVT thread, but felt gassed from yesterday's workout and still recovering from being sick so I called it a day.
    Categories
    Swim Workouts
  16. Friday 9/21/12

    Friday 9/21 (Friday Fly Day)

    PM only SCY

    Been sick all week so this was my first day back in the water, and it was rough. I jumped into the club workout in media res.

    2x
    3x200 @ 3:00 IM (I did FR to warm up on both rounds), #1 drill, #2 DPS, #3 build each 50
    4x75 @ 1:15 25 kick FAST/50 drill
    4x25 @ :30 25 under H2O/25 FAST

    2x
    300 @ 5:00 kick w/ fins FAST FL on back
    4x50 @ 1:00 FR drill
    12x25 @ :25 FAST (RD1: 1 FL/1 FR, RD2: 2 FL/1 FR)

    200 EZ

    Total: 3800

    A large portion of this workout was fly, but I did most of it freestyle to try and get my feel for the water back.
    Categories
    Swim Workouts
  17. Monday 9/17/12

    Monday 9/17

    PM only SCY (It has been pouring down rain here for 4 straight days, and since AM practice is outside, it was cancelled)

    600 swim 4/6/2 turns
    400 pull w/ buoy only

    8x50 @ 1:00 fingertip-drag/zipper drill
    10x50 kick FR w/ board
    5 @ :55
    5 @ :50

    2x
    4x75 @ :55 D1-4
    4x50 @ 1:00 FR kick FAST
    3x200 @ 2:30 N.S. RD1: pull w/ buoy, RD2: swim (went 1:08/2:12, 1:07/2:10, 1:07/2:09 on RD2 NS)

    10x50 @ 1:00 odd: TTP drill, even: DPS w/ overkick

    7x100 @ 1:15 D1-4 to red HR, hold fastest pace possible on 5-7 (1:07, 1:06, 1:05, 1:04 on the descend, and held 1:02s on the pace)
    4x50 @ 1:00 25 BK/25 FR EZ

    Total: 5500

    You know that first GOOD practice you have while trying to get back in shape where you feel like you aren't as far away from being in great shape again as you thought three weeks ago?

    That was this practice.
    Categories
    Swim Workouts
  18. Thursday 9/13/12

    Thursday 9/13

    PM only LCM

    300 swim long & smooth
    400 strong (5:14)
    3x200 @ :10 rest kick w/ board + fins 50 FR/50 FL

    4x
    100 @ :10 rest kick w/ board FR
    100 @ :20 rest pull w/ buoy + strapless paddles
    100 @ :10 rest FAST (1:08, 1:05, 1:06, 1:07)
    100 EZ

    100 swim w/ strapless paddles
    50 FAST FL (:32)
    50 EZ

    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  19. Wednesday 9/12/12

    Wednesday 9/12

    AM LCM and PM SCY

    AM swim:

    500 swim
    5x100 @ 1:30 pull w/ buoy + paddles
    400 kick w/ board + fins 50 FR/50 FL

    3x200 @ 2:45 pull w/ buoy + paddles + snorkel
    6x100 @ 1:25 opposite fin/opposite paddle switching feet/hands after first 3
    12x50 @ :50 aerobic FR concentrating on catch and pull + even stroke count

    2x
    100 swim w/ strapless paddles
    200 kick w/ fins on back in S-line 50 FR/50 FL

    Total: 3800

    PM swim:

    600 swim (200 FR/100 kick on back)
    400 pull w/ buoy only
    300 (25 R arm/25 L arm/25 swim BK)

    2x (RD1: 75s FR, RD2: 75s BK)
    4x75 @ 1:15 25 R arm/25 L arm/25 swim
    4x100 @ 1:15 swim
    4x75 @ 1:20 kick
    4x100 @ 1:10 swim

    100 EZ

    6x100 @ 1:30 IM aerobic

    4x50 @ 1:00 EZ odd: BK, even: FR

    Total: 5000
    Categories
    Swim Workouts
  20. Monday 9/10/12

    Monday 9/10

    AM LCM and PM SCY

    AM swim:

    500 swim (200 FR, 100 BK, 200FR)
    300 pull w/ buoy + paddles

    5x100 @ :10 rest 25 FL kick on back hands at side/25 FR kick/50 BK swim
    200 BR

    3x100 @ 1:30 aerobic swim (1:15, 1:14, 1:12)
    8x50 @ 1:00 **
    2x100 @ 1:30 aerobic swim (1:13, 1:11)
    6x50 @ 1:00 **

    100 EZ

    Total: 2800

    ** The 50s were supposed to be BR, but my foot was hurting from 2 soccer games on Sunday, so all 50s were a combination of BR swim, BR pull w/ buoy + strapless paddles, and FR swim w/ strapless paddles.

    PM swim:

    500 swim
    600 pull w/ buoy only 100 BK/100 FR

    10x100 @ 2:00 kick w/ board FR

    900 swim (100 fingertip-drag/zipper drill/200 DPS w/ over-kick)

    12x100 @ 1:15 D1-3

    100 EZ

    Total: 4300
    Categories
    Swim Workouts