Swim Workouts

Friday 1/31

AM and PM SCY

AM swim:

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

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

4x (R.I.M.O.)
4x100 @ 1:20 swim w/ paddles
8x25 @ :30 FAST w/ fins
50 EZ

200 EZ

Total: 4500

PM swim:

400 swim

50 FR - 23.31

Basically I got in and warmed up a short 400 to give Doug Martin a racing partner for a 50 FR time trial. UALR was swimming Vanderbilt this afternoon (Doug is a Vande alum) and dropped in for the meet and to take advantage of the brand new touchpads/timing system we just got. He was a smokin' 23.84 himself. Not a bad race!

150 EZ

Total: 600

Thursday 1/30

PM only SCY

3x
600 swim
8x25 @ :15 rest scull w/ snorkel
4x75 @ 1:30 k/dr/under H2O kick (on back) w/ fins

6x
mid-pool 25s working on I.M. exchanges

6x
15M drag race w/ fins

25 FAST (10.7 --> with a REALLY bad dive)
25 EZ

800 EZ (kicked w/ board + fins 100 FR/100 FL)

Total: 4500 (ish)

Today was recovery day, hence the LONG warm-up and warm-down but very little else.

Wednesday 1/29

PM only SCY

2x
400 swim w/ opposite fin + opposite paddle + snorkel (switch every 100)
4x150 @ 2:30 k/dr/build by 50

8x75 @ 1:40 kick w/ board D1-4, 5-8 to best 100 time (couldn't quite do it, #4 FR went 53.9, #8 BR went 1:03.6)
100 EZ

4x
50 @ :40 FL
100 @ 1:20 FL/BK
150 @ 2:00 FL/BK/BR
200 @ 2:40 I.M.
- All strong aerobic I.M. except round 3 which was FR, no breathing 2 strokes in/out of turn + 2 FL kicks off each wall

100 EZ

8x50 @ 2:00 FAST w/ fins (2 each stroke I.M.O.)

100 EZ

Total: 5300

Tuesday 1/28

PM only SCY

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

5x100 @ 1:20 AE
8x25 @ :40 V.S.
100 EZ

30x50 @ 1:00 HOLD 200 PACE (had a 26.9, 27.2 and a 28.0, 28.1 buried in there, but the rest were all between 27.4-27.7 and I held the same stroke count/kicks off wall/breathing pattern/number of breaths on every one of them)

100 EZ

2x
4x75 @ 1:00 BR kick no board
6x50 @ :50 FR kick w/ snorkel (arms at side)
12x25 @ :30 w/ fins
odd: under H2O FL kick
even: FR kick on back

300 EZ

Total: 5700

Monday 1/27

AM and PM SCY

AM swim:

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

6x75 @ 1:10 D1-3, 4-6
8x25 @ :40 V.S.
50 EZ

"400 I.M. Test Set" (all BEST AVG)
6x50 @ :50 FL (ranged 30.3-31.1)
6x75 @ 1:15 BK B(ranged 54.9-56.1)
6x50 @ :50 BR (ranged 34.5-35.7)
6x75 @ 1:00 FR (ranged 44.2-42.2)

6x75 @ :10 rest scull/drill/kick w/ fins + snorkel
350 EZ

Total: 4200

PM swim:

2x
300 swim
200 kick w/ board
8x25 @ :30 drill
4x75 @ 1:10 pull breathe 2-4-6 by 25 w/ buoy + paddles

2x
6x75 @ 1:15 kick w/ 2-4-6 FL kicks off each wall
8x25 @ :45 under H2O FL kick N.S.

400 @ 4:40 build each 100
4x100 @ 1:10 AE
300 @ 3:30 build each 75
4x75 @ 1:00 AE
200 @ 2:20 build each 50
4x50 @ :40 AE
300 @ 3:30 build each 75
4x75 @ 1:00 AE
200 @ 2:20 build each 50
4x50 @ :40 AE

3x
100 @ :10 rest swim
100 @ :10 rest kick w/ board
100 @ :10 rest scull

Total: 7000

Friday 1/24

AM only SCY

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

5x100 @ 1:15 cruise 1-2, D3-5
8x25 @ :30 V.S.
100 EZ

8x25 @ :30 FL SMOOTH (ranged 14.0-14.7)
6x50 @ :50 BK @ 400 PACE (33.5, 34.1, 34.4, 34.4, 34.5, 34.9)
6x50 @ :50 BR @ 400 PACE (36.9, 36.1, 36.5, 36.6, 36.5, 36.0)
6x100 @ 1:10 FR
#1-5 - STRONG (1:03, 1:03, 1:03, 1:03, 1:04)
#6 - N.S. (31/28 for a :59)
100 EZ

300 EZ (flat start odd 75s, running start even 75s)
4x25 @ :10 rest scull w/ snorkel
4x25 @ :45 under H2O kick w/ fins
300 EZ (flat start odd 75s, running start even 75s)

Total: 4100

Thursday 1/23

PM only SCY

3x
300 swim w/ paddles + fins + snorkel
8x25 @ :10 rest scull w/ snorkel
6x50 @ 1:00 360 FL kick/drill by 25 w/ fins

15:00 of drag racing w/ fins (did a combo of dead starts, flip turn starts and open turn starts)

2x
8x25 @ :45 w/ fins
2 - under H2O kick
2 - FAST swim (did FR and wasn't slower than 9.9)
4x50 @ 1:00 drill
4x75 @ 1:10 FAST inside ALL flags! (actually caught my time on a couple and wasn't slower than :45)

400 EZ

Total: 4200

Wednesday 1/22

PM only SCY

2x
5x100 @ 1:20 AE
4x50 @ 1:00 k/dr by 25

4x under H2O returns
100 EZ

3x
6x100 @ 1:15 D1-3, 4-6 to FAST w/ paddles
4x75 @ 1:15 last 25 FAST w/ fins

100 EZ

2x
4x25 @ :15 rest scull
10x25 @ :25 FR kick w/ board
4x25 @ :15 rest scull
200 @ 3:30 FAST FR kick w/ board (2:55, 2:53)

400 EZ

Total: 6000

Except for one fast 100 where I lost a paddle, I basically held 1:03-1:04, 59-1:00, and :54-55 on each set of 3 100s. I definitely feel like a truck ran over me after yesterday's practice

Tuesday 1/21

PM only SCY

Question: What happens when only 14 people show up to practice on Monday afternoon?
Answer: The following practice...

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

14x400 I.M.
2 @ :20 rest kick/drill by 50
12 @ 5:00 AE MAKE

400 EZ

Total: 7000

slowest 400 I.M. - 4:58 (there were quite a few of these)
fastest 400 I.M. - 4:40 (the last one)

I believe the lingo the kids use these days is "FML".

Monday 1/20

PM only SCY

3x
600 swim w/ paddles + fins + snorkel
6x25 @ :15 rest scull
8x25 @ :20 rest under H2O FL kick/BR pullouts (I alternated randomly)

2x
8x50 @ :50 FL kick on back w/ fins
4x75 @ 1:20 AE FR w/ 3-5-6 FL kicks off each wall by 25

300 EZ

Total: 4550

Today was a "recovery day" for the club team because they got pounded last week and then had a 3 day prelim/final meet in Fayetteville (a 3 hour drive from Little Rock). I was not at the meet, so I wasn't really recovering from anything.

Friday 1/17

PM only SCY

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

8x25 @ :30 V.S.
100 EZ

2x
8x25 @ :30 FR w/ grab paddles breathe 4-6 by 50
4x75 @ 1:30 D1-4 to FAST (:51, :47, :43, :39.1/:39.5 --> hit same times on all 8 of them with the final FAST one being from a watch)
50 EZ

2x
4x75 @ 1:20 FL/BK/BR drill
4x25 @ :45 FR kick w/ board FAST ( :17s on all of them)
100 EZ

Total: 3400

Thursday 1/16

AM only SCY

2x
300 swim every 3rd 25 scull
8x50 @ 1:00 drill/swim by 25
3x100 @ 1:20 AE

40x25 @ :40 FL w/ fins (5 rounds w/ mono-fin, 5 rounds w/ normal long fins)
#1 - "flick" drill
#2 - 3K/1P
#3/4 - under H2O kick

200 EZ

Total: 3200

Wednesday 1/15

AM and PM SCY

AM swim:

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

5x100 @ 1:20 AE
8x25 @ :40 V.S.
100 EZ

2x
4x50 @ :50 200 PACE
4x25 @ :30 100 PACE
100 EZ
RD1: FL - 28.6, 29.0, 29.0, 29.1/13.1, 14.0, 13.4, 13.6
RD2: FR - 27.7, 27.1, 26.7, 27.0/12.6, 13.1, 12.9, 13.4

4x
4x :10 push-up
25 @ :15 rest FAST w/ running start to feet
25 @ :40 rest FAST

100 EZ

4x12.5 @ 1:00 FAST w/ power tower (heavy)
1:00 V.K.
25 under H2O FL kick
1:00 V.K.
25 under H2O FL kick

100 EZ

Total: 3300

PM swim:

2x
400 swim every 4th 25 scull
8x25 @ :10 rest drill/under H2O kick w/ fins
4x75 @ 1:10 D1-4 pull w/ buoy + paddles + snorkel

8x25 @ :40 V.S.
100 EZ

2x
4x150
1 @ 1:45 AE MAKE
1 @ 2:05 STRONG
1 @ 2:25 FAST (1:29, 1:29)
1 @ 2:45 FASTER (1:26, 1:25)

3x
4x100
1 @ 1:05 AE MAKE
1 @ 1:15 SMOOTH
1 @ 1:25 STRONG
1 @ 1:35 FAST (:57, :56, :56)

4x
4x50
1 @ :40 AE MAKE
1 @ :50 STRONG
1 @ 1:00 FAST (28.0, 27.5, 27.5, 27.4)
1 @ 1:05 FASTER (26.9, 25.8, 25.9, 25.9)

400 AE swim w/ fins
600 float

Total: 6300

Tuesday 1/14

PM only SCY

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

2x
4x under H2O returns
8x25 @ :30 drill 2 each stroke I.M.O.
8x50 @ 1:00 from middle of pool, 2 each stroke I.M.O.

3x100 @ 1:10 AE breathe 4-6 by 50
300 @ 3:45 STRONG I.M. (3:31)
2x200 @ 2:20 AE breathe every 4
2x200 @ 2:40 STRONG I.M. (2:20, 2:19)
300 @ 3:45 AE breathe every 4
3x100 @ 1:20 STRONG I.M. (1:06, 1:06, 1:04)

500 EZ

Total: 5700

Monday 1/13

PM only SCY

2x
400 swim (dive every 100)
8x25 @ :30 swim w/ grab paddles 0 breaths
8x75 @ 1:00 D1-4, 5-8

4x200 @ 2:20 1st 50 STRONG
5x150 @ 1:50 2nd 50 STRONG
6x100 @ 1:05 AE

2x150 @ 2:10 pull w/ buoy + paddles breathe 4-6 by 50
4x25 @ :30 under H2O kick w/ fins
3x100 @ 1:15 pull w/ buoy + paddles breathe 4-3-2-1 times by 25
4x50 @ 1:00 FAST kick w/ fins 25 DIVE under H2O/25 on back
2x150 @ 2:10 pull w/ buoy + paddles breathe 4-6 by 50
4x25 @ :30 under H2O kick w/ fins
3x100 @ 1:15 pull w/ buoy + paddles breathe 4-3-2-1 times by 25

300 EZ

Total: 6450

Friday 1/10

AM and PM SCY

AM swim:

400 swim
300 pull w/ buoy + paddles + snorkel
200 kick w/ board 25 FR/25 BR
100 I.M. drill

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

4x75 @ 1:20 BEST AVG (41.4, 41.6, 42.4, 42.5)
3x100 @ 1:10 AE (1:03, 1:03, 1:03)
4x50 @ :50 200 PACE (BK - 33.2, 34.1, 35.0, 35.1)
3x100 @ 1:10 AE (1:03, 1:04, 1:04)

Total: 2900

PM swim:

2x
300 swim
4x75 @ 1:30 k/dr/sw I.M.O.
4x75 @ 1:00 Descend by 25

3x
8x50 @ :40 swim w/ grab paddles
12x25 @ :15 rest odd: V-sit scull, even: under H2O FL kick

4x100 @ 1:45 FR kick w/ board
200 @ 2:40 BK pull w/ buoy + paddles
4x100 @ 1:40 FR kick w/ board
200 @ 2:40 BK pull w/ buoy + paddles
4x100 @ 1:30 FR kick w/ board

100 EZ

Total: 5600

Thursday 1/9

PM only SCY*

* First time swimming SCY since the final day of the Pro-Am back on December 22nd!

3x
300 swim
8x25 @ :15 rest
odd: single-arm BK
even: swim BK
4x100 @ 1:20 AE BK

^^ This was a "weak stroke" warm-up. Definitely the most backstroke I have done in a practice since high school.

All FAST:
3x "ghost turns"
4x 15M "drag race"
4x25 "mid-pool 25s"

2x
4x150 @ 2:15 swim w/ paddles 4 breaths/3 breaths/2 breaths by 50
4x75 @ 1:30 k/dr/under H2O kick w/ fins

Total: ~5000

Wednesday 1/8

AM and PM SCM

AM swim:

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

5x50 @ :50 D1-5
6x75 @ :15 rest 25 under H2O/50 swim w/ fins
2x200 @ 3:20 I.M.
#1 - scull/drill by 25
#2 - drill/build by 25

8x25 @ :40 FAST I.M.O. 2 each stroke
FL - 13.8/13.5
BK - 16.2/15.6
BR - 17.0/16.5
FR - 13.2/12.8

300 EZ

Total: 2600

PM swim:

3x
300 swim
12x25 @ :40 odd: under H2O kick, even: drill w/ fins
3x100 @ 1:20 swim w/ paddles + snorkel D1-3 AND D1-3 by round
RD1: 1:17, 1:15, 1:12
RD2: 1:14, 1:09, 1:06
RD3: 1:09, 1:05, 1:02

4x50 @ 1:00 AE FR kick w/ board
300 EZ

Total: 3200

Saturday 1/4

"REMINDER: Add pwb to my Christmas card list!"
- So I took pwb's advice and looked up St. Edward's School to swim at their pool. Low and behold, they are located only a mile and change from my condo and their practice times work almost perfectly with the college team's schedule. Practice started at 10, but I didn't arrive back at the condos until 10:45. Managed to dive in at 11, warm up on my own and then join the club team on their main set.

AM only SCM (!)

600 (200 swim/100 kick going 25 on back/25 R side/25 L side/25 surf kick)

2x
4x50 @ :50 DPS
4x50 @ :50 FAST kick
200 @ 3:00 build by 50
200 @ 3:00 60/40 (60% FAST/40 % AE)
6x25 @ :35 AE FR no breath
100 @ 1:40 PINK
100 @ 2:00 DIVE FAST
RD1: FR - 59.3
RD2: I.M. - 1:07.4

400 EZ

Total: 3300

Friday 1/3

PM only LCM

2x
300 swim
8x50 @ 1:00 odd: k/dr, even: dr/sw by 25 w/ fins
3x100 @ 1:20 AE pull w/ buoy + paddles + snorkel

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

2x
50 @ 1:00 AE FR kick w/ board
2x25 @ :25 FAST FR kick w/ board
100 EZ

Total: 3000

Arrived in Florida last night with the college team for their week long training trip. Unfortunately the pool we are training at is 30 minutes from our condos and there is no masters team there (or club team whose workouts work with my schedule). To make matters worse, there are no other pools in the Vero Beach/Sebastian area that seem to be open, so I am stuck coaching from 8-10, driving the girls back, then turning right around and driving back to the pool if I want to get a workout in before I have to be back to take the girls to the second practice at 3. Anyways, the silver lining is I can continue to train exclusively long course meters until I return to Little Rock on the 9th.