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Swim Workouts

  1. Monday 3/19/12

    Monday 3/19

    AM and PM SCY

    AM swim:

    500 swim
    500 pull
    500 kick w/ fins

    4x
    3x50 drill @ 1:00
    1x100 strong @ 1:30

    4x
    3x50 kick w/ board @ 1:00
    1x100 w/ paddles + overkick @ 1:30

    100 EZ

    Total: 3600

    PM swim:

    500 swim
    5x100 K/S/Dr/Bld @ 1:30

    4x150 BoA/C-U/DPS* by 50 @ 2:30
    1x400 Dr/S by 50 @ 6:00
    4x150 surf kick/overkick/swim by 50 @ 2:30
    2x400 6-beat kick @ :30 rest
    4x150 6-beat kick @ 2:30
    3x400 breathe 3/5/7 by 50 @ :30 rest

    21x50 1 line/2 lines/3 lines** under H2O @ :50

    350 EZ

    Total: 6600

    * Bow and arrow drill, Catch-up drill

    ** Our pool is lined both lengths and widths for 25 yard competition, so the lines correspond to the black lines running perpendicular to the direction we were swimming.
    Categories
    Swim Workouts
  2. Friday 3/16/12

    AM and PM SCY

    AM swim:

    500 swim
    500 kick w/ fins and board

    10x50 @ 1:05 w/ fins, 25 under H2O kick fast, 25 swim fast

    3x
    200 Ascend by 50 @ 2:45 (2:09, 2:05, 2:03)
    100 Descend by 25 @ 1:20 (1:00, 1:00, 1:01)
    4x50 hold 100s average across 50s @ :45 (:30s, :30s, :29s)

    100 EZ

    Total: 3100

    PM swim:

    600 (150 Swim/50 Kick)
    400 pull
    6x100 @ 1:45 kick choice

    8x25 @ :35 under H2O kick
    8x25 @ :30 (O: under H2O swim, E: swim)

    16x50 @ 1:00 (V.S. (variable sprint) in sets of 4)
    100EZ

    8x100 @ 1:20 (O: Desc 1-4, E: cruise stroke)
    100 EZ

    8x75 @ 1:05 (O: 50 build/25 fast, E: 25 build/50 fast)
    100 EZ

    20x50 @ 1:00 (O: cruise, E: fast)
    100EZ

    Total: 5600
    Categories
    Swim Workouts
  3. Thursday 3/15

    Thursday 3/15/12

    PM only SCY

    Crossfit:

    12:00 as many rounds as possible of the following:

    10 [nomedia="http://www.youtube.com/watch?v=TC2FmcPH64o"]Wall Ball - YouTube[/nomedia]
    10 [nomedia="http://www.youtube.com/watch?v=gczI5sINn9U"]SEAL FIt Man Maker - YouTube[/nomedia]
    200 meter sprint

    results: 4 rounds completed + through 9 man makers for round 5

    Swim:

    900 (200 FR/100 FL kick on side)

    12x100 kick w/ board 1@2:00, 1@1:50, 1@1:40 (D1-3, Odd 3 FR, Even 3 Non-FR)

    12x100 6@1:20, 6@1:30 (6 FR, 6 BK, 3 Pink, 2 Red, 1 Blue)

    300 EZ

    Total: 3600

    Updated March 17th, 2012 at 12:32 PM by Calvin S

    Categories
    Swim Workouts
  4. Wednesday 3/14

    AM only SCY

    500 swim
    500 pull
    500 kick w/ fins and board

    12x75 @1:15 25 strk IM order/50 free

    9x150 @ 2:15 add-on strk IM order
    3 fly (50 FLY/100 FR, 100 FLY/50FR, 150 FLY)
    3 back (same as above)
    3 breast (same as above)

    200 EZ

    6x25 fly/back/breast x 2 Fast @ :35

    300 EZ

    Total: 4400

    Updated March 16th, 2012 at 09:26 PM by Calvin S

    Categories
    Swim Workouts
  5. Tuesday 3/13

    I plan to start recording workouts at the very least so that I can go back and review them at a later date. I figure anyone interested in how I train can also get a glimpse of my day to day training.

    3/14/12 PM only SCY.

    First Crossfit workout of the season:

    3x
    40 yards lunge w/ 25 lbs weight above head
    40 yard sprint
    15 push-ups
    40 yard bear crawl

    AFAP for time

    final time: 7:05

    Pool workout:

    500 swim

    8x100 @ 1:30 (O:50dr/50bld, E: D1-4)

    10x100 @ 1:50 Kick FR w/ board (O:cruise, E:fast)

    6x100 @ 1:20 (3 pink, 3 red, 2 fly kicks off all walls)

    10x75 @ 1:20 kick FL on back in S-line (O:cruise, E:fast)

    100 EZ

    Total: 3750

    Updated March 16th, 2012 at 09:26 PM by Calvin S

    Categories
    Swim Workouts
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