View RSS Feed

Swim Workouts

  1. Monday 3/3/14

    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
    Categories
    Swim Workouts
  2. Sunday 3/2/14

    Sunday 3/2

    PM only SCY

    300 swim
    3x25 @ :40 scull w/ snorkel

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

    Total: 375
    Categories
    Swim Workouts
  3. Friday 2/28/14

    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
    Categories
    Swim Workouts
  4. Wednesday 2/26/14

    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
    Categories
    Swim Workouts
  5. Friday 2/21/14

    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.
    Categories
    Swim Workouts
  6. Thursday 2/20/14

    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
    Categories
    Swim Workouts
  7. Wednesday 2/19/14

    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
    Categories
    Swim Workouts
  8. Tuesday 2/18/14

    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
    Categories
    Swim Workouts
  9. Monday 2/17/14

    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
    Categories
    Swim Workouts
  10. Friday 2/14/14

    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
    Categories
    Swim Workouts
  11. Wednesday 2/12/14

    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.
    Categories
    Swim Workouts
  12. Saturday 2/8/14

    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
    Categories
    Swim Workouts
  13. Friday 2/7/14

    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
    Categories
    Swim Workouts
  14. Wednesday 2/5/14

    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
    Categories
    Swim Workouts
  15. Tuesday 2/4/14

    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
    Categories
    Swim Workouts
  16. Monday 2/3/14

    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
    Categories
    Swim Workouts
  17. Saturday 2/1/14

    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
    Categories
    Swim Workouts
  18. Friday 1/31/14

    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
    Categories
    Swim Workouts
  19. Thursday 1/30/14

    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.
    Categories
    Swim Workouts
  20. Wednesday 1/29/14

    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
    Categories
    Swim Workouts
Page 3 of 22 FirstFirst 123456713 ... LastLast