Swim Workouts

Wednesday 12/12

AM and PM SCY

AM swim:

500 (200 4/6/2 turns/50 side kick)
500 pull w/ buoy + strapless paddles + snorkel

3x (25s and 100s were STRK I.M. order by round)
4x25 @ :35 kick
2x100 @ 1:45 50 drill/50 build
2x200 @ 3:00 I.M. 1 AE/1 FAST

100 EZ

Total: 3200

PM swim:

500 warm-up I.M.
8x100
1 @ 1:40 k/sw/dr/bld
1 @ 1:30 I.M. D1-4

4x300 @ 3:45 pull w/ buoy + paddles + snorkel
1-2 N.S.
3-4 Descend

2x200 @ 2:20 STRONG

100 EZ

Total: 3000

Tuesday 12/11

AM only Crossfit

Only had time for a quick workout at Crossfit today:

Strength training:

Back Squat w/ 45 lb bar only (form work)

EMOM (every minute on the minute):
1, 2, 3, 4, ... pull-ups

I made it to 12 and stopped because I have a meet this weekend.

Monday 12/10

PM only SCY

600 swim 4/6/2 turns
400 pull w/ buoy + strapless paddles + snorkel

15x150
2 @ 2:15 k/dr/bld by 50
3 @ 1:50 D1-3 (got down to around 1:31-1:32 on the fast ones)

100 EZ

4x (odd rounds kick w/ board, swim aerobic; even rounds kick on side, swim FAST)
2x100 @ 2:15 kick FR FAST
300 @ 4:00 swim (3:31, 3:00, 3:32, 3:02)

100 EZ

Total: 5400

Friday 12/7

AM and PM SCY

AM swim:

600 swim (200 FR/200 IM k/dr/200 FR)
3x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel

12x50 @ :55 pull w/ buoy
6 25 FL/25 FR
6 FR w/ strapless paddles

5x300 @ 4:00
#1 - broken at the 75s :05
#2 - broken at the 100s :10
#3-5 D1-3 (3:27, 3:19, 3:13)

150 EZ

Total: 3150

PM swim:

Swim Meet!!!

500 swim
8x50 @ 1:00 25 kick/25 drill I.M. order in pairs
6x50 @ :50 D1-3, 4-6
6x75 @ 1:00 odd: build even: DPS
3x100 @ 1:15 #1, 3 at 500 pace, #2 DPS
6x50 @ 1:00 odd: 200 pace, even: DPS
100 EZ

200 FR - 1:55.94

300 EZ

Total: 2850

Thursday 12/6

AM only Crossfit

I only had time for a Crossfit workout with my wife this morning due to coaches' meetings all morning and a high school swim meet in the afternoon/evening.

15:00 AMRAP
10 burpees
100 meter sprint
10 med ball slams w/ 20 lb ball
30 mountain climbers

RESULTS: 7 rounds + 10 more burpees

and then for time:

500 meter row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

RESULTS: 5:01 (would have been faster but I was dog tired from the previous workout)

Wednesday 12/5

PM only SCY

500 swim
500 pull w/ buoy + strapless paddles + snorkel

8x50 @ :50 3/3/3 drill w/ strapless paddles

Total: 1400

Sore and somewhat unmotivated today so I just took it easy.

Tuesday 12/4

PM only SCY

500 swim
12x50 @ :55
2 drill
2 build

2x
4x75 @ 1:15 rolling I.M. work turns
3x100 @ 1:10 hold RED HR (avg: 1:00 and 27/10)
6x50 @ :50 work breakouts
3x100 @ 1:10
1 FAST (:58/:59)
1 aerobic (1:07/1:08)
1 FAST (:59/1:00)

100 EZ

3x (1 RD each stroke minus FR)
150 @ 2:10 FAST (1:33, 1:51, 1:49)
5x50 @ :55 FAST (:30s, :38s, :36s)
200 @ 4:00 EZ

100 EZ

Total: 5500

Monday 12/3

AM and PM SCY

AM swim:

500 swim 4/6/2 turns
5x100 @ 1:15 pull w/ buoy + strapless paddles + snorkel

8x125 @ 1:50 kick w/ fins 5 FL kicks off all walls (odd: first 25 under H2O, even: last 25 under H2O)

12x100
3 @ 1:20 D1-3
3 @ 1:15 D1-3
6 @ 1:10 hold RED HR (held 1:04s and 26/10)

100 EZ

Total: 3300

PM swim:

2x
200 swim
200 I.M. drill
100 kick w/ board

2x
8x50 @ 1:00 FR drill (1 STRK + 8 kicks)
5x100 @ 1:20 hold RED HR (AVG across both rounds: 1:00 and 26/10)
8x50 @ 1:00 FR drill w/ strapless paddles (3/3/3 drill)
5x100 @ 1:20 D1-3, D4-5 (RD1: 1:08, 1:04, 1:00, 1:05, :59, RD2: 1:07, 1:03, :59, 1:05, :58)

300 @ 3:45 A.R. pull w/ buoy + paddles + snorkel (3:21)
100 EZ

Total: 5000

Friday 11/30

AM only SCY

600 swim (200 FR 4/6/2, 200 IM k/dr, 2000 FR 4/6/2)
400 kick w/ board + fins

10x75 @ 1:20 25 kick/50 build (alternate 2 FL/2 FR)

6x
2x50 @ 1:00 odd: pull even: fast (1 round FR, 2 rounds FL)

6x100 @ 1:15 hold PINK HR (held 1:03s)

150 EZ

Total: 3100

Thursday 11/29

PM only SCY

500 warm up IM
5x100 @ 1:30 k/sw/dr/bld

2x
500 @ 6:15 super 500 pull w/ buoy + paddles + snorkel
4x25 @ :30 V.S. kick w/ board FR
3x100 @ 1:15 D1-3

200 EZ

Total: 3000

Tuesday 11/27

PM only SCY

300 swim
5x100 @ 1:50 25 scull/25 kick/50 swim

5x100 @ 1:50 kick FR w/ board D1-5
6x50 @ 1:00 odd: 25 drill/25 swim, even: build
5x100 @ 1:40 kick BR no board D1-5
6x50 @ 1:00 4 V.S./2 FAST

8x50 @ :40 DPS
4x50 @ :50 4/6/8/10 strokes FAST
8x25 @ :30 4 drill/4 FAST

100 EZ

3x
w/ fins:
100 @ 2:00 FAST
100 @ 2:00 EZ
4x25 @ :40 under H2O kick FAST
w/o fins:
100 @ 2:00 EZ
2x50 @ 1:00 FAST
100 @ 2:00 EZ

Total: 5100

Monday 11/26

PM only SCY

600 swim 150swim/50 side kick
400 pull w/ buoy only

2x
4x75 @ 1:10 w/ strapless paddles focusing on catch
3x100 @ 1:30 drill
4x150 @ 1:150
RD1: hold RED HR (held 1:34s)
RD2: D1-2, 3-4 (2 and 4 went 1:33, 1:31)

100 EZ

2x
150 @ 2:00 FAST (1:30, 1:31)
300 @ 3:30 aerobic
150 @ 2:30 FAST (1:31, 1:33)

300 EZ

Total: 5000

The last set was 6x as written, but the water temp was almost 85 last night and was causing me to struggle by the end of two rounds. I also had a visitation I wanted to make it to so I called it after round 2.

Saturday 11/24

AM only SCY

600 swim
400 pull
12x50 @ 1:00 I.M. order
1 - kick
1 - drill
1 - swim

3x100 @ 1:20 D1-3
4x50 @ :50 V.S.

15x200 @ 3:00 I.M.
1 - drill
1 - MAX kick outs off each wall
1 - FAST (2:14, 2:15, 2:16, 2:15, 2:15)

50 EZ

Total: 5150

Friday 11/23

AM only SCY

500 swim 4/6/2
400 75 pull/25 scull w/ buoy

300 @ 4:00 pull w/ buoy + paddles descend 100s
2x100 @ 1:40 50 kick/50 build
2x100 @ 1:30 RED HR
200 @ 2:45 pull w/ buoy + paddles
4x50 @ 1:00 side kick
4x50 @ :50 V.S.

1x
4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
6x50 @ 1:15 kick w/ fins + power tower AFAP
100 EZ
4x25 @ :40 swim w/ parachute AFAP
6x50 @ 1:15 swim w/ fins + power tower AFAP
100 EZ
50 FAST (FR, 24.3)

50 EZ

Total: 3300

Wednesday 11/22

AM only SCY

600 @ 9:00 4/6/2 turns
4x100 @ 1:40 SKDS (scull/kick/drill/swim)

2x500 @ 7:00 pull w/ buoy + paddles + snorkel "super 500"

5x200 @ 2:45
2 @ PINK
2 @ RED
1 @ BLUE

10x100 @ 1:20 PINK

8x125 @ 1:40 100 kick/25 STRK w/ fins
200 EZ kick w/ fins

6x100 @ 1:30 odd: FR 4/6/2 even: I.M.

Total: 5800

Tuesday 11/21

PM only SCY

1600 assorted kicking and drilling

Total: 1600

Was a busy day and had time to hop in and paddle around before coaching, but didn't really record what I did. It was all on the fly.

Sunday 11/18

AM only SCY (swim meet)

Warm-up:

500 swim
400 I.M. k/sw/dr/sw

8x100
1 @ 1:30 first and last 25 FAST
1 @ 1:20 D1-4

8x50 @ 1:00 kick D1-4, 5-8

8x75 @ 1:15 odd: rolling I.M. even: 50 FAST/25 EZ

8x25 @ :30 V.S.

2x25 dive sprint

Results:

100 FR (lead-off split): 52.7
100 BK: 1:03.9

800 assorted warm-down between the two events.

Total: 3950

Thursday 11/15

PM only SCY

600 swim
400 pull w/ buoy only
200 FL kick on back

10x50 @ 1:00
#5, 7, 9, and 10 FAST

12x150
3 @ 2:20 FR drill
3 @ 1:45 FR D1-3
3 @ 2:20 I.M. drill
3 @ 2:00 I.M. D1-3

300 EZ

Total: 3800

Tuesday 11/13

PM only SCY

500 swim 100 FR/100 BK
500 pull w/ buoy + strapless paddles + snorkel
5x100 @ 1:50 scull/k/dr/bld

Kick:
8x75 @ 1:20 25 under H2O/25 choice/25 FL on back
8x25 @ :35 3 FAST/1 AE 4 w/ board FR, 4 no board BR

Fins (still kick):
8x100 @ 1:40 25 under H2O/50 choice/25 FAST swim no breath
8x50 3 FAST/1 AE
4 @ 1:00 kick
4 @ :50 swim

100 EZ

4x(300 + 50) @ :10 rest
300s were 1 pink/2 red/1 blue, take :10 to get HR, then 50 aerobic, then :10 more rest.

100 EZ

4x(150+50) @ :10 rest
150s were D1-4, same formula as the 300s

100 EZ

Total: 6000

Monday 11/12

AM only SCY

500 swim
500 pull w/ buoy + strapless paddles + snorkel

7x100 @ 1:40 50 kick/25 drill/25 build

5x50 @ :50
4x50 @ :45
3x50 @ :40
2x50 @ :35
1x50 @ :30

1:00 rest

1x50 @ :50
2x50 @ :45
3x50 @ :40
4x50 @ :35
5x50 @ :30/ :50 alternating

100 EZ

Total: 3300