Swim Workouts

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

Monday 3/3

PM only SCY

2x
300 swim
4x25 @ :40 scull w/ snorkel
200 kick w/ board + fins
200 pull w/ buoy + paddles + snorkel

2x
4x100 AE swim w/ paddles
RD1 @ 1:15 FL/FR by 50
RD2 @ 1:20 BR
4x25 @ :40 FAST swim w/ fins (RD1 - FL, RD2 - BR)
100 EZ

1000 EZ kick w/ board + fins
200 EZ swim

Total: 4000

Sunday 3/2

PM only SCY

300 swim
3x25 @ :40 scull w/ snorkel

...Thunder and lightning and no practice...

Total: 375

Friday 2/28

PM only SCY

3x
400 swim
4x25 @ :40 drill/under H2O kick w/ fins
4x150 @ 1:50 pull w/ buoy + paddles + snorkel

4x
15M dive FAST/35 EZ

8x
mid-pool 25s w/ fast turns

4x100 @ 1:40 kick last 25 under H2O w/ fins
8x75 @ 1:20 D1-4, 5-8
4x50 @ :50 @ 200 PACE (FL - 29.9, 29.9, 29.4, 30.3)

400 EZ

Total: 5300

Wednesday 2/26

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 @ 1:15 AE
8x25 @ :40 V.S.
100 EZ

"Stations"

#1
20x25 @ :40 FR w/ strapless paddles + snorkel
10 - drill (25 R arm/25 L arm)
10 - swim

#2
8x25 @ :20 AE
:20 rest
50 @ 1:00 rest FAST w/ fins (BR - 26.0)
6x25 @ :20 AE
:20 rest
75 @ 1:00 rest FAST w/ fins (BR - 41.1) (+25 EZ back to the starting end)
4x25 @ :20 AE
:20 rest
100 @ 1:00 rest FAST w/ fins (BR - 56.1)
100 EZ

#3
6x25 @ :15 rest scull w/ snorkel
4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25

300 EZ

Total: 4000

PM swim:

600 swim every 4th 25 scull
8x50 @ 1:00 odd: k/dr, even: dr/sw
5x100 @ 1:10 TIGHT D1-5 w/ paddles (1:03, 1:02, 1:01, 1:00, :59) <-- can't get any more tight than that!
100 EZ
8x25 @ :45 V.S.
300 EZ

100 BR broken :10 rest @ 50, :05 @ 75 - 28.4/14.9/14.3 for a 57.6
450 EZ

50 BR trying to simulate first 50 of 100 - 28.6 (not good, spun my wheels a little too much)

400 swim EZ
600 kick w/ fins + board EZ

Total: 3800

Friday 2/21

AM and PM SCY

AM swim:

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

8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
5x100 @ 1:15 AE
8x25 @ :40 V.S.
100 EZ

4x75 @ 1:20 BEST AVG
3x100 @ 1:10 AE MAKE
4x50 @ :50 @ 200 PACE (BR)
2x100 @ 1:10 AE MAKE
4x25 @ :40 BEST AVG (BR)
100 EZ

300 EZ

Total: 3700

PM swim:

2x
300 swim
8x25 @ :10 rest scull/drill w/ snorkel
5x100 @ 1:30 AE FR kick w/ board + fins

2x
300 @ 3:30 pull w/ buoy + paddles
200 @ 2:15 pull w/ buoy + paddles
100 @ 2:15 BEST AVG (56.0, 55.7)

200 EZ

Total: 3400

Really felt sluggish this morning. I had no speed at all. I think I have entered that phase right before/after taper starts where you feel like crap and wonder how the hell 13 days is going to change thing! In the afternoon I did better, but had to cut the workout short because I had a dinner party to attend.

Thursday 2/20

PM only SCY

2x
300 swim every 3rd 25 scull w/ snorkel
8x25 @ :15 rest under H2O 360 FL kick w/ fins
4x150 @ 2:15 pull w/ buoy + paddles breathe 2-4-6 by 50

Total: 2200

Wednesday 2/19

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 @ 1:15 D1-5
8x25 @ :30 V.S.

"Stations" (numbered as written, but listed in order performed)

#4
20x25 @ :40 drill w/ snorkel (alternated human paddle/B&A)

#1
8x25 @ :20 AE
50 @ 1:00 rest FAST w/ fins (FL - 24.2)
6x25 @ :20 AE
100 @ 1:00 rest FAST w/ fins (FL - 51.1)
100 EZ

#2
8x25 @ :20 rest V-sit scull w/ snorkel
4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25

#3
2x
25 FAST w/ fins + paddles + power tower (moderate weight)
25 EZ
50 FAST w/ fins + paddles (FR both RDs - 22.4, 21.9)
100 EZ

300 EZ

Total: 4100

PM swim:

2x
400 swim w/ snorkel every 4th 25 scull
8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
8x25 @ :40 under H2O kick w/ fins

15:00 of start/turn work and relay exchanges
Video of my best exchange (BR to FL)




2x (RD1: BR, RD2: FL)
8x25 @ :40 drill (BR w/ FR kick, 3K-1P FL)
6x50 @ :40 AE (BR held 36-37, FL held 32-34)
8x25 @ :40 body wave w/ snorkel
4x75 @ 1:10 D1-4
BR - 58, 56, 54, 51
FL - 52, 50, 48, 45 (done as add-on FL to the front, starting with a 75 FR)

6x25 @ 1:00 FAST w/ fins (alternated FL/BR)
250 EZ

Total: 4400

Tuesday 2/18

PM only SCY

2x
400 swim w/ paddles + fins + snorkel
8x50 @ 1:00 odd: k/dr, even: dr/sw
8x25 @ :20 AE

8x25 @ :30 V.S.
100 EZ

24x50 @ 1:00 BEST AVG (ranged 27.5-27.9)
100 EZ

8x25 @ :25 FR kick w/ board
4x25 @ :10 rest scull/drill w/ snorkel
25 @ 1:00 under H2O kick w/ fins
50 @ 1:30 25 under H2O kick/25 FAST FL w/ fins
75 @ 2:00 25 under H2O kick/50 FAST FL w/ fins
100 @ 2:00 25 under H2O kick/75 FAST FL w/ fins

550 EZ

Total: 4700

Monday 2/17

AM and PM SCY

AM swim:

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

8x50 @ :50 D1-4, 5-8
8x25 @ :40 V.S.
100 EZ

"400 I.M. Test Set" (ALL BEST AVG)
4x50@ :50 FL (30.2, 29.8, 29.8, 30.3)
4x75 @ 1:20 BK (52.0, 52.1, 52.9, 52.7)
4x50 @ :50 BR (34.0, 34.5, 34.9, 34.9)
4x75 @ 1:20 FR (45.5, 44.1, 45.5, 44.0)

2x
8x25 @ :10 rest drill w/ snorkel
200 @ :15 rest kick w/ board + fins

Total: 3500

PM swim:

2x
300 swim
6x50 @ 1:00 kick/drill by 25
4x75 @ 1:15 D1-4

6x under H2O returns
100 EZ

4x400 @ 4:30 AE pull w/ buoy + paddles + snorkel (4:14, 4:10, 4:12, 4:10)
4x100 @ 1:30 D1-4 to FAST (1:05, 1:00, :59, :57)
4x100 @ 1:05 AE MAKE
4x100 @ 1:45 @ 500 PACE (59.0, 59.1, 59.8, 58.5)

2x
6x25 @ :20 rest under H2O kick w/ fins
300 EZ

600 EZ + assorted floating/kicking/sculling

Total: 6200

Friday 2/14

AM and PM SCY

AM swim:

2x
300 swim every 3rd 25 scull w/ snorkel
8x25 @ :10 rest under H2O kick w/ fins
4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

"I.M. Test Set"
6x25 @ :30 FL SMOOTH (14.1, 14.1, 14.3, 14.2, 14.5, 14.3)
5x50 @ :50 BK BEST AVG (33.8, 33.9, 34.0, 34.1, 34.1)
5x50 @ :50 BR BEST AVG (34.1, 34.1, 34.2, 34.2, 34.0)
5x100 @ 1:15 FR #1-4 STRONG, #5 N.S. (1:04.1, 1:04.5, 1:04.5, 1:04.8, 30.0/28.5 - 58.5)

2x
6x50 @ 1:00 drill/swim by 25 w/ snorkel
300 FR/FL by 75 kick w/ board + fins

Total: 4550

PM swim:

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

3x100 @ 1:30 FR kick w/ board + fins
200 @ 2:40 swim w/ paddles 3-2-1-0 breaths per 25
3x100 @ 1:30 FR kick w/ board + fins
4x50 @ 1:00 swim w/ paddles 3-2-1-0 breaths per 50
3x100 @ 1:30 FR kick w/ board + fins
8x25 @ :05 rest swim w/ paddles 0 breaths per 25

300 EZ w/ snorkel

Total: 3000

Wednesday 2/12

PM only SCY

2x
400 swim
8x50 @ 1:00 I.M.O.
odd: k/dr
even: dr/sw
4x50 @ :50 FR kick w/ board

28x50 @ 1:00 BEST AVG**
200 EZ

2x
8x75 @ 1:20 kick, last 25 under H2O w/ fins
4x50 @ :50 swim w/ grab paddles + snorkel

Total: 5200

**So I am in Carbondale, IL with the UALR swim team for the Missouri Valley Conference Championships this week. I did this workout solo between the girls' workouts today. 28x anything best average is awful when swimming by yourself. I had no one there to time me so I am basing this off the pace clock, but my best guess is I held between 27.2-27.4. No 28s, and maybe one 26.HIGH.

Saturday 2/8

PM only SCY

800 (300 swim/100 kick w/ board)
600 (200 pull w/ buoy only/100 kick w/ board)
4x100 @ 1:30 AE
8x25 @ :40 V.S.

10x100 @ 2:00 hold 500 PACE + stroke count/kick outs (58s on #1-8 and 57.7, 57.0 on #9/10)

400 EZ

Total: 3400

Friday 2/7

AM and PM SCY

AM swim:

"3000 on the House" done as follows:

2x
500 swim every 5th 25 scull
500 pull w/ buoy + paddles + snorkel

1000 kick w/ board + fins

Total: 3000

PM swim:

"Valentine Invitational Day #1"

500 swim (75 FR/25 S-line kick on back/25 scull)
6x75 @ 1:15 k/dr/build
6x100 @ 1:30 D1-3, 4-6
8x25 @ :40 under H2O FL kick/FR kick on back in S-line
8x25 @ :40 V.S.
50 EZ

300 swim
2x
4x50 @ :50 D1-2, hold 3/4 @ 500 pace
100 EZ

100 EZ

500 FR - 5:08.42 (57.88/1:01.81/1:02.45/1:03.10/1:03.18)
Not a great swim. I was hoping to be under 5:00 on this swim. I think this week of workouts combined with a less than ideal "recovery day" (see AM practice above) and the fact that I forgot a competition suit (so I was sporting a heavy mesh drag suit) meant I was sluggish the whole race. I just couldn't get into 5th gear and get going.

1000 assorted warm down (fin kick, pull, drill, etc.)

Total: 4500

Wednesday 2/5

AM and PM SCY

AM swim:

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

8x25 @ :40 V.S. I.M.O.

8x25 @ :30 FL (14s)
6x50 @ :50 BK (32.8, 33.1, 33.3, 33.5, 33.9, 34.1)
6x50 @ :50 BR (36.0, 35.9, 36.0, 36.0, 35.7, 36.1)
6x100 @ 1:15 FR MAKE 1-5, N.S. #6 (1:08s, 31.0/28.1 - 59.1)

200 EZ

Total: 2800

PM swim:

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

8x50 @ 1:00 I.M.O.
odd: k/dr
even: dr/sw
4x100 @ 1:15 D1-4
8x25 @ :40 V.S.
100 EZ

3x "ghost turns"
100 EZ

3x (BK, FR, BK by round)
8x50 @ 1:00 2nd 25 FAST w/ fins
4x100 @ 1:15 AE swim w/ paddles
4x25 @ :30 BEST AVG

400 EZ

Total: 5300

Tuesday 2/4

PM only SCY

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

8x75 @ 1:15 D1-4, 5-8
8x25 @ :30 V.S.

2x
200 @ 2:30 N.S.
8x25 @ :35 drill/scull
2x100
1 @ 1:30 FAST (56.0, 54.9)
1 @ 1:45 EZ

2x
2x200 @ 2:30 1st 50 STRONG
3x150 @ 1:50 2nd 50 STRONG
4x100 @ 1:15 last 25 STRONG

2x
5x100 @ 1:30 kick last 25 under H2O w/ fins
10x25 @ :25 FR kick w/ board

100 EZ

Total: 7100

Monday 2/3

PM only SCY

2x
400 swim every 4th 25 scull
4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

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

3x (FR, BK, BR <-- no fins on BR)
4x12.5 @ 1:30 w/ power tower (very heavy)
100 @ 2:00 FAST w/ fins (48.2, 54.0, 1:06.8)
50 @ 2:00 FAST w/ fins (22.6, 24.5, 29.3 <-- w/ dive)
4x100 @ 1:15 lactic hold (make interval by 7+ seconds...went 1:00s and a :59 on the last 4)

300 kick w/ board + fins EZ

Total: 4800

Saturday 2/1

PM only SCY

300 swim

50 FL - 25.33

Again, Doug dropped in on a high school meet this afternoon and challenged me to a 50 FL swim-off. I cannot turn down a challenge! I believe Doug stopped the clock at 26.1.

150 EZ

Total: 500

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.