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Swim Workouts

  1. Tuesday 1/28/14

    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
    Categories
    Swim Workouts
  2. Monday 1/27/14

    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
    Categories
    Swim Workouts
  3. Friday 1/24/14

    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
    Categories
    Swim Workouts
  4. Thursday 1/23/14

    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
    Categories
    Swim Workouts
  5. Wednesday 1/22/14

    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
    Categories
    Swim Workouts
  6. Tuesday 1/21/14

    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".

    Updated January 21st, 2014 at 11:21 PM by Calvin S

    Categories
    Swim Workouts
  7. Monday 1/20/14

    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.
    Categories
    Swim Workouts
  8. Friday 1/17/14

    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
    Categories
    Swim Workouts
  9. Thursday 1/16/14

    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
    Categories
    Swim Workouts
  10. Wednesday 1/15/14

    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
    Categories
    Swim Workouts
  11. Tuesday 1/14/14

    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
    Categories
    Swim Workouts
  12. Monday 1/13/14

    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
    Categories
    Swim Workouts
  13. Friday 1/10/14

    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
    Categories
    Swim Workouts
  14. Thursday 1/9/14

    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
    Categories
    Swim Workouts
  15. Wednesday 1/8/14

    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
    Categories
    Swim Workouts
  16. Saturday 1/4/13

    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
    Categories
    Swim Workouts
  17. Friday 1/3/14

    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.
    Categories
    Swim Workouts
  18. Monday 12/30/13

    Monday 12/30

    "Sometimes I feel like I just live at the pool"
    - For instance, today, I had 8-10 practice, coached my high school team from 10-11:15, left the pool at 11:30 or a little after, then returned at 1:30 for a 2-4 practice followed by coaching the college team from 4-6! The 2 hour turnaround time was a bit rough.

    AM and PM LCM

    AM swim:

    600 swim
    4x150 @ 2:30 k/dr/sw w/ fins
    4x200 @ 2:40 AE pull w/ buoy + paddles + snorkel (2:32, 2:33, 2:31, 2:29)

    3x
    4x75 @ 1:30 FL/BK/BR by 25
    4x150 @ 2:20
    RD1: FL/BK/BR by 50
    RD2: FR
    RD3: alternating FL/BK/BR and FR

    2x
    4x100 @ 1:20 smooth D1-4 (both RDs: 1:15, 1:13, 1:10, 1:07)
    100 @ 1:00 rest FAST FR kick w/ board (didn't get times on these)

    300 EZ

    Total: 6000

    PM swim:

    2x
    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:00 dr/sw by 25
    4x75 @ 1:45 side-kick FR Desc by 25

    6x300 @ 4:00 pull D1-3, 4-6 w/ buoy + paddles + snorkel (3:47, 3:38, 3:27, 3:45, 3:37, 3:22)

    100 @ 1:30 rest FAST FR kick w/ board (1:36)
    6x50 @ 1:30 FAST swim w/ fins (FL/BK/BR by 50)
    200 @ 1:30 rest FAST FR kick w/ board (3:26)
    4x75 @ 2:00 FAST swim w/ fins
    #1 - 50 FL/25 BK
    #2 - 25 BK/50 BR
    #3 - 50 BR/25 FR
    #4 - 25 FL/50 BK
    300 @ 1:30 rest FAST FR kick w/ board (5:22)
    2x100 @ 2:30 FAST swim w/ fins
    #1 - FL/BK (1:05)
    #2 - BR/FR (1:07)

    200 EZ

    Total: 5600
    Categories
    Swim Workouts
  19. Saturday 12/28/13

    Saturday 12/28

    AM only LCM

    3x
    4x100 @ 1:20
    RD1: just make
    RD2: smooth AE
    RD3: light D1-4 (1:15, 1:14, 1:12, 1:09)
    8x50 @ :20 rest 2 BK/2 FR drill w/ fins

    6x100 @ 2:15 Rouse 100s (to add a little "spice" to these, I did the under H2O parts on #2, 4, and 5 on my back, and on #6 just did a whole 50 under H2O instead of stopping at 35 meters)

    8x50 @ 1:05 AE FR kick w/ board
    1x50 @ 1:00 rest FAST FL kick w/ board
    6x50 @ 1:00 AE FR kick w/ board
    2x50 @ 1:00 rest FAST FL kick w/ board
    4x50 @ :55 AE FR kick w/ board
    3x50 @ 1:00 rest FAST FL kick w/ board
    2x50 @ :50 AE FR kick w/ board
    4x50 @ 1:00 rest FAST FL kick w/ board

    5x100 @ 1:20 AE swim w/ paddles + snorkel

    Total: 5000
    Categories
    Swim Workouts
  20. Friday 12/27/13 (EDITED)

    Edits appear in bold...It seems the oxygen deprivation from the Rouse 100s caused me to "blackout" on that portion of the set and I totally forgot we even did them. I knew I was 800 meters short when writing the workout down, and just assumed we did the warm up 4 times!

    Friday 12/27

    AM and PM LCM

    AM swim:

    3x
    300 swim
    8x25 @ :10 rest scull
    300 (75 pull w/ paddles/75 kick)

    6x100 @ 2:15 Rouse 100s w/ fins (because nothing says long course meters like some Rouse 100s)

    200 EZ


    4x50 @ :55 FR kick w/ board
    100 @ 1:00 rest FAST kick on back w/ fins (1:09)
    4x50 @ :55 FR kick w/ board
    200 @ 1:00 rest FAST kick on back w/ fins (2:26)
    4x50 @ :55 FR kick w/ board
    300 @ 1:00 rest FAST kick on back w/ fins (3:54)
    4x50 @ :55 FR kick w/ board
    400 @ 1:00 rest FAST kick on back w/ fins (5:07)

    400 EZ

    Total: 5400

    PM swim:

    3x
    400 swim opposite fin + opposite paddle + snorkel (switch every 100)
    16x25 @ :10 rest 2 kick/2 drill I.M.O.

    4x200 @ 2:40 pull w/ buoy + paddles + snorkel LIGHT D1-4 (2:27, 2:25, 2:24, 2:22)

    4x50 @ 1:00 FL drill w/ fins (FL drill was ALWAYS 3 kick/1pull drill)
    4x200 @ 3:00 I.M. (100 BK/50 BR/50 FR)
    4x50 @ 1:00 FL drill w/ fins
    3x200 @ 3:00 I.M. (50 BK/100 BR/50 FR)
    4x50 @ 1:00 FL drill w/ fins
    2x200 @ 3:00 I.M. (50 BK/50 BR/100 FR)

    200 EZ kick w/ fins + board

    Total: 5800

    Updated December 28th, 2013 at 01:46 PM by Calvin S

    Categories
    Swim Workouts
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