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Swim Workouts

  1. Friday 4/11/14

    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
    Categories
    Swim Workouts
  2. Thursday 4/10/14

    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)
    Categories
    Swim Workouts
  3. Wednesday 4/9/14

    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
    Categories
    Swim Workouts
  4. Tuesday 4/8/14

    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
    Categories
    Swim Workouts
  5. Monday 4/7/14

    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!
    Categories
    Swim Workouts
  6. Friday 4/4/14

    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
    Categories
    Swim Workouts
  7. Wednesday 4/2/14

    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!
    Categories
    Swim Workouts
  8. Tuesday 4/1/14

    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)
    Categories
    Swim Workouts
  9. Saturday 3/29/14

    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.
    Categories
    Swim Workouts
  10. Friday 3/28/14

    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
    Categories
    Swim Workouts
  11. Thursday 3/27/14

    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)
    Categories
    Swim Workouts
  12. Tuesday 3/25/14

    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)

    Updated March 27th, 2014 at 10:46 PM by Calvin S

    Categories
    Swim Workouts
  13. Friday 3/21/14

    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
    Categories
    Swim Workouts
  14. Thursday 3/20/14

    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
    Categories
    Swim Workouts
  15. Tuesday 3/18/14

    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
    Categories
    Swim Workouts
  16. Monday 3/17/14

    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.
    Categories
    Swim Workouts
  17. Saturday 3/8/14

    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
    Categories
    Swim Workouts
  18. Friday 3/7/14

    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
    Categories
    Swim Workouts
  19. Thursday 3/6/14

    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.
    Categories
    Swim Workouts
  20. Tuesday 3/4/14

    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
    Categories
    Swim Workouts
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