Swim Workouts

Friday 4/11

AM only SCY

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

12x50 @ 1:00 odd: k/dr, even: dr/sw

3x400 broken I.M.
#1:
4x25 @ :05 rest FL
100 @ :15 rest BK
2x50 @ :10 rest BR
100 @ :30 rest FR

#2:
2x50 @ :10 rest FL
4x25 @ :05 rest BK
100 @ :15 rest BR
4x25 @ :05 rest FR

#3:
straight 400 I.M.

300 EZ

Total: 3300

Thursday 4/10

PM only SCY + weights

Swim:

2x
300 swim every 3rd 25 scull w/ snorkel
12x25 @ :40 odd: under H2O kick (alternating back/stomach), even: drill (alternating FR/BK) w/ fins
4x75 @ 1:00 FR swim w/ paddles

8x25 @ :40 BR kick w/ snorkel
8x25 @ :40 BR swim w/ strapless paddles
8x25 @ :40 odd: BR swim, even: FR swim

600 w/ opposite fin + opposite paddle + snorkel

Total: 3000

Weights:

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

Wednesday 4/9

AM only SCY

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

3x200 @ 2:20 pull w/ buoy + paddles + snorkel
4x75 @ 1:05 AE DPS
300 @ 3:30 pull w/ buoy + paddles + snorkel
4x75 @ 1:00 AE DPS
400 @ 4:40 FAST pull w/ buoy + paddles + snorkel (4:04)

4x75 @ 1:15 FR kick w/ board
4x50 @ :50 FR kick w/ board
4x25 @ :25 FR kick w/ board
100 EZ
4x75 @ 1:00 FL kick w/ board + fins
4x50 @ :40 FL kick w/ board + fins
4x25 @ :20 FL kick w/ board + fins

300 EZ

Total: 4700

Tuesday 4/8

PM only weights + SCY

Weights:

3x10 RDL (70, 80, 80)
3x10 back squat (95, 135, 135)
3x10 single leg curl (30, 50, 70)
3x10 single leg extension (50, 70, 70)
3x10 glute (70, 90, 110)
3x15 hip abductor (90)
3x15 hip adductor (90)
2x(3x10) "empty cans" (5, 8)

Swim:

400 swim
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
8x25 @ :30 V.S.

2x
2x100 @ 1:20 AE FL w/ fins
4x50 @ :50 STRONG BK
4x50 @ :50 STRONG BR
2x100 @ 1:10 N.S. FR w/ fins

200 EZ

Total: 3000

Monday 4/7

PM only SCY

2x
400 swim every 4th 25 scull w/ snorkel
12x25 @ :40 odd: under H2O kick, even: drill w/ fins
4x75 @ 1:00 D1-4

300 @ 3:30 pull w/ buoy + paddles + snorkel
4x75 @ 1:00 breathe 3-2-1 by 25
200 @ 2:20 pull w/ buoy + paddles + snorkel
4x50 @ :35 breathe every 4
100 @ 1:10 pull w/ buoy + paddles + snorkel
4x25 @ :30 FAST FR NO BREATH

400 EZ

Total: 3600

I had planned to do this set twice through, but ran out of time. I am kind of thankful I did, because one round put me on my butt. The quick gear changes and hypoxic work had me incredibly light headed and winded by the end!

Friday 4/4

AM only SCY

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

6x75 @ 1:30 k/dr/under H2O kick w/ fins

14x100 AE D1-4 by interval group
5 @ 1:20
4 @ 1:15
3 @ 1:10
2 @ 1:05

250 EZ

Total: 3300

Wednesday 4/2

AM only SCY

2x
300 swim
4x75 @ 1:20 k/dr/under H2O kick w/ fins
4x100 @ 1:15 swim w/ paddles + snorkel

8x50 @ :50 AE focusing on DPS
400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel
8x50 @ :45 AE focusing on DPS
400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel
6x50 @ :40 AE focusing on DPS
300 @ 3:30 SMOOTH pull w/ buoy + paddles + snorkel

2x
4x25 @ :10 rest scull w/ snorkel
8x25 @ :25 AE FR kick w/ board
4x25 @ :10 rest scull w/ snorkel
200 @ :30 rest FAST FR kick w/ board (2:53, 2:46)

200 EZ

Total: 5600

That 2:46 200 kick might be the fastest I have ever kicked a 200 freestyle in my life. I was surprised at my speed considering I lifted legs last night!

Tuesday 4/1

PM only SCY + weights

Swim:

300 swim
8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
8x25 @ :40 V.S. I.M.O.
100 EZ

2x
50 @ :40 FL
100 @ 1:20 FL/BK
150 @ 2:00 FL/BK/BR
200 @ 2:40 I.M.
100 @ :30 rest I.M. kick w/ board

3x
25 @ :20 FL
50 @ :40 FL/BK
75 @ 1:00 FL/BK/BR
100 @ 1:20 I.M.
4x25 @ :10 rest scull w/ snorkel

250 EZ

Total: 3500

Weights:

3x10 RDL (60, 70, 70)
3x10 back squat (95, 125, 125)
3x10 single leg curl (30, 50, 50)
3x10 single leg extension (50, 70, 70)
3x10 glute (70, 90, 90)
3x15 hip abductor (90)
3x15 hip adductor (90)
2x(3x10) "empty cans" (5, 8)

Saturday 3/29

AM only SCY

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

5x100 @ 1:20 SMOOTH D1-5
8x25 @ :40 V.S. I.M.O.
100 EZ

"200 I.M. Test Set"
8x25 @ :30 FL SMOOTH (14.1-14.5)
4x50 @ :50 BK BEST AVG (32.5, 32.9, 33.0, 33.5)
4x50 @ :50 BR BEST AVG (34.9, 35.1, 35.5, 35.9)
4x100 @ 1:15 FR #1-3 STRONG, #4 N.S. (1:04, 1:04, 1:05, :31/:29 for a 1:00)

200 EZ

Total: 3000

I felt great on the backstroke today, but man did I hit a wall on the breaststroke. I have some work to do before I am back in shape again.

Friday 3/28

PM only SCY

400 swim
300 pull w/ buoy + paddles + snorkel
200 kick w/ board

**HUGE thunderstorms were overhead at this point. Normally I rebel against the "clear the pool during a storm" rule when I am in an indoor pool. However, the Little Rock Racquet Club short course pool is actually an OUTDOOR pool with a bubble over it. I decided to call off doing the 200 I.M. test set today as scheduled and will move it to tomorrow.

Total: 900

Thursday 3/27

AM only SCY + weights

Swim:

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

8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
4x75 @ 1:20 BR w/ 1/2/3 pullouts per 25
8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
4x50 @ 1:00 25 under H2O pullouts/25 FAST BR
8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
4x25 @ :30 BR swim w/ strapless paddles (focusing on in-sweep and catch)

6x100 @ :10 rest FR swim w/ opposite fin + opposite paddle (switch each 100)

Total: 3000

Weights:

3x10 lat pull down (70, 90, 90)
3x10 DB shoulder press (20, 25, 25)
3x10 DB bench press (25, 30, 30)
3x10 DB single-arm bicep curls (20, 25, 25)
3x10 DB triceps extension (30, 35, 35)
2x 3x10 "empty cans" shoulder rehab w/ DBs (5# only, one set w/ arms straight out, one in V shape, one with arms in close together)
3x15 hip abductor (90)
3x15 hip adductor (70)

Tuesday 3/25

AM only SCY + weights

Swim:

400 swim every 4th 25 scull
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill

4x150 @ 2:10 BK/BR/FR
4x100 @ 1:30 D1-4 I.M.
4x75 @ 1:10 FL/BK/BR
4x50 @ :50 build I.M.O.
4x25 @ :30 FAST I.M.O.

warm down the following kick w/ board + fins:
200 FR
150 FL
100 FR
75 FL
50 FR
25 FL

Total: 3200

Weights:

3x10 RDL (60, 70, 70)
2x10 back squat (95, 125)
3x10 single leg curl (30, 50, 50)
3x10 single leg extension (50, 50, 50)
3x10 glute (50, 70, 70)
3x15 hip abductor (70)
3x15 hip adductor (70)

Friday 3/21

AM only SCY

4x100 @ 1:30 swim w/ snorkel
8x25 @ :30 FR kick w/ board
6x75 @ 1:10 pull w/ buoy + paddles
#1/2 - no breath 1st 25
#3/4 - no breath 2nd 25
#5/6 - no breath last 25

6x125 @ 2:00 drill w/ strapless paddles + snorkel
- 25 R arm/25 L arm/25 B&A/50 DPS

8x75 @ 1:00 D1-4, 5-8 kick w/ fins + board (4 FR, 4 FL)

12x25 @ :40
3 FAST/1 EZ
2 FAST/2 EZ
1 FAST/3 EZ

300 EZ

Total: 3000

Thursday 3/20

AM only SCY

400 swim every 4th 25 BK
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill

400 @ 5:00 AE pull w/ buoy + paddles + snorkel
4x100 @ 1:10 smooth
300 @ 3:45 AE pull w/ buoy + paddles + snorkel
4x75 @ 1:10 strong FL/BK/BR
200 @ 2:30 AE pull w/ buoy + paddles + snorkel
4x50 @ :50 FAST I.M.O. (29.8, 33.0, 34.5, 27.9)
100 @ 1:15 AE pull w/ buoy + paddles + snorkel
4x25 @ :40 FAST under H2O kick w/ fins (alternated back/stomach by 25)

100 EZ

Total: 3100

Tuesday 3/18

AM only SCY

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

8x25 @ :40 V.S.
100 EZ

6x75 @ 1:20 BEST AVG (:43, :43, :43, :42, :43, :42)
3x100 @ 1:15 AE
4x50 @ :50 BEST AVG (:27.9, 27.2, 27.2, 27.3)
2x100 @ 1:15 AE
4x25 @ :30 BEST AVG (12.8, 12.1, 12.3, 12.0)

50 EZ

Total: 2600

Monday 3/17

AM only SCY

"I'm back in the saddle again..."

2x
300 swim every 3rd 25 scull w/ snorkel
4x75 @ 1:20 k/dr/under H2O kick w/ fins
4x100 @ 1:15 AE pull w/ buoy + paddles + snorkel

Total: 2000

Just a short dip in the pool today because I could only fit 45 minutes of swimming into my day. Not sure how I will proceed with my new training plan (mainly because I am not sure what that plan is yet). Right now I will just maintain my feel for the water, slowly adding more yardage.

Saturday 3/8

"Central Section Region VIII Championships Day #3"

200 BR - 2:10.58 (29.14/32.36/34.23/34.86) - Other than mistiming a few walls, this race went really well. I dropped almost .8 from my previous lifetime best which dates to late 2009. Taking it out in a 1:01.5, that was the easiest 1:01 I ever swam in my life! The time also earned me a second swim tonight. Our Sectional has an "18 and under only" rule for the C final, so to make it back I have to place top 16 or I get auto scratched (this happened to me yesterday in the 100 BR).

100 FL - 54.35 (24.91/29.44) - I was the FL leg on the B 400 medley relay today. I felt great on the opening 50, but really shortened up badly on the last 25. I would have liked to be 53 or better, but I am ok with this swim.

200 BR (v2.0) - 2:10.48 (29.13/32.51/34.06/34.76) - Again, a couple of my walls were off (jammed two and over extended on one), but I moved up from 16th to 13th and shaved another tenth off my lifetime best, so I will take it. At this point, the fact that I could put together two excellent 200s in one day is a win.

Total: 5000ish

Friday 3/7

"Central Section Region VIII Championships Day #2"

There was no day #1 for me (only the 1000 was contested last night). Today was the 100 BR and the 800 FR relay for me.

100 BR - 59.85 (27.95/31.90) - I have been trying to break the 1:00 barrier in the 100 BR since I was 16. It wasn't even a good race from a technique standpoint. I was THRILLED with the time, but disappointed with the swim. I guess I have built up this moment so much that I was expecting to break a minute AND have a perfect swim. I spun my wheels and moved my head WAY too much. On a side note, after years of watching swimmers go out 27.xx or even 26.xx and still not breaking 1:00, I used to say if you spotted me ANY time under 28.00 for the first 50, I would find a way to be under the mark. My problem was never taking the race out fast enough. It's hard to put into words how relieved I am this "white whale" is dead and in my rear view mirror.

200 FR - 1:49.98 (25.06/27.33/28.59/29.00) - So I was lead-off man on the B 800 FR relay. However, due to some confusion on my part (and the officials), our heat started a little quicker than we expected (READ: NO warm-up and WORSE, NO ONE behind the blocks). Woops, so we missed the relay. Luckily the meet directors were nice enough to let us take a mulligan. Anyways, I wanted to lead off to get an official time and try to crack the 1:50 barrier flat start (I have done it several times on relays). I was definitely NOT warmed up enough for the race, but was glad I got under 1:50. Not bad considering 200 FR is one of my weakest events!

Total: ~ 5000ish

Thursday 3/6

AM and PM SCY

AM swim:

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

4x100 @ 1:15 AE
200 EZ

Total: 1600

PM swim:

300 swim every 4th 25 scull
300 pull w/ buoy + snorkel
200 swim every 3rd 25 scull
200 kick w/ board
100 swim every 2nd 25 scull
100 I.M. drill

8x50 @ 1:00 odd: k/dr, even: dr/sw (alternated BR/FR)
4x100 @ 1:20 AE
4x25 @ :40 V.S.

2x
25 BR dive fast (13.7, 13.3)
25 EZ

100 EZ

Total: 2300

This morning was just a wake up swim before I hit the road for Jenks, OK for Region VIII Sectionals. Got in around 2:00 and checked into the hotel. Then I did a pseudo-meet warm-up at the pool. Now it's off to shave.

Tuesday 3/4

AM only SCY

400 swim
8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
8x75 @ 1:15 D1-4, 5-8
200 kick w/ board + fins
8x25 @ :40 V.S.
100 EZ

8x50 FL D1-4 in pairs
2 @ :45 (33, 33)
2 @ :55 (32, 31)
2 @ 1:05 (30, 30)
2 @ 1:15 (29, 28)
50 EZ
8x25 BEST AVG
2 @ :30
2 @ :45
2 @ 1:00
2 @ 1:15
100 EZ

8x50 A.R. opposite fin + opposite paddle
2 @ :45
2 @ :55
2 @ 1:05
2 @ 1:15
8x25 @ :40 drill w/ snorkel

250 EZ

Total: 3500