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Swim Workouts

  1. Best work out this year

    by , March 17th, 2012 at 01:16 PM (Nobody Special)
    *Really seems like I'm close to getting back on track. Here is today's workout:

    4500 yds

    200 warm up

    4x500 free (1 m rest)

    5x100 kick (2 m int)

    10x50 back (1 m int)

    5x100 free (2 m int)

    10x50 back-to-breast (1:10 int)

    6x50 fly-to-easy (1:10 int)

    200 warm down
    Categories
    Swim Workouts
  2. 2400 -16 Mar

    by , March 16th, 2012 at 07:54 AM (Nobody Special)
    200 warm up

    5x200 free (3:30 int)

    10x50 back-breast (1:05 int)

    4x50 fly-easy (1:10)

    500 warm down
    Categories
    Swim Workouts
  3. 3200 - 12 Mar

    by , March 12th, 2012 at 08:53 PM (Nobody Special)
    100 warm up

    400 - 300 - 200 - 100 free

    10x50 fly kick

    5x100 back

    5x50 breast
    5x50 fly/easy

    100 warm down
  4. Really stepping it up now - and feeling good

    by , March 10th, 2012 at 04:48 PM (Nobody Special)
    * Had a killer workout today. I had to wear fins for most of it but this is by far the most intense work-out in the pool for me since this spine injury hit me back in January. Here is the work out:

    4200 yds total
    100 warm up

    4x400 free (1 m)

    4x300 free (1 m)

    4x200 free (1m)

    4x100 free (1m)

    100 warm down


    *Didn't get to log yesterday's work out. Here it is:

    2400 yds

    100 warm up

    10x100 free

    10x50 back-kick

    5x100 back

    8x25 fly

    100 warm down
    Categories
    Swim Workouts
  5. 3200 yards

    by , March 8th, 2012 at 06:55 PM (Nobody Special)
    100 warm up

    700 (25x50x75x100x200x100x75x50x25) (kick each 50)

    6x100 kick/pull

    12x75 free (50fast/25slow)

    12x50 (free/back/breast)

    4x25 fly (fins)

    100 warm down
    Categories
    Swim Workouts
  6. Back with the team - 2800 yds

    by , March 6th, 2012 at 10:18 AM (Nobody Special)
    * Back with the team today. Good work-out - did my best to keep a light pace. Here is the workout:

    100 warm up

    4x200 free (30 sec rest)

    4x100 kick (fins) 2 m int

    1x100 back
    1x100 breast
    1x100 catch-up stroke

    20x50 free (5, 10, and 15 kick) 1 m int

    200 warm down
    Categories
    Swim Workouts
  7. drop back to 1600

    by , March 5th, 2012 at 11:06 AM (Nobody Special)
    * Tomorrow I plan on rejoining the team with their morning workouts. In anticipation of that I only swam an easy 1600 yds today. Here is the workout:

    100 warm up

    4x100 free (w/fins) 2 m int

    8x50 kick (w/fins) 1 m int

    4x100 back (w/fins) 2 m int

    2x100 breast - 2:30 int

    100 warm down
    Categories
    Swim Workouts
  8. 3000 Yds -

    by , March 2nd, 2012 at 06:47 PM (Nobody Special)
    * Busy day today - a 3000 yd workout followed by a trip down to Wilmington to spend some time with the boss. Here's the workout:

    100 warm up

    1x350 free (w/fins)
    1x250 free (w/o fins)
    1x350 free (w/fins)
    1x250 free (w/o fins) - all with 1 m rest btn

    10x50 kick (w/fins) 1 m int

    8x50 back-to-breast (w/o fins) 1:10 int

    8x50 free (w/fins) 50 sec int

    100 warm down
    Categories
    Swim Workouts
  9. 2700 Yards - still climbing

    by , February 29th, 2012 at 10:30 AM (Nobody Special)
    * My workouts are still heading in the right direction. More yardage and less time wearing fins. Hopefully I can get back with the team next week.

    *Today's workout:

    100 warm up

    1x300 free (w/fins)
    1x200 free (w/o fins)
    1x300 free (w/fins)
    1x200 free (w/o fins) - 1 m rest btn each

    5x100 kick (w/ fins) 2 m int

    10x50 (back/free) (w/o fins) 1 m int

    6x50 free (hypoxic 1 breath per lap) (w/fins) 1:10 int
    8x25 u/w swim (no breaths) (w/fins) 45 s int

    100 warm down
    Categories
    Swim Workouts
  10. Stepping 'er up.... 2400 yds

    by , February 27th, 2012 at 09:33 AM (Nobody Special)
    * No pain or numbness whatsoever during the swim this morning. Feels like I'm definately on the tail end of this thing - but gotta be careful and not come back too hard too fast.

    *This morning's workout:

    100 warm up

    5x100 free (w/o fins) 2 m int

    10x50 back/free (rotating 50s w/fins) 1 m int

    8x50 kick (w/fins) 1 m int

    1x200 free (w/o fins) 4 m int
    1x200 free (w/ fins) 4 m int
    1x200 free (w/o fins) 4 m int

    6x50 free/hypoxic (1 breath per lap w/fins) 1:15 int

    100 warm down
    Categories
    Swim Workouts
  11. Today's workout... 2100 yds

    by , February 25th, 2012 at 01:07 PM (Nobody Special)
    100 warm up

    1x100 free (w/o fins) - 2 m int
    2x50 free (w/o fins) - 1 m int
    1x100 free (w/o fins) - 2 m int
    2x50 free (w/o fins) - 1 m int
    1x100 free (w/o fins) - 2 m int

    10x50 back (w/fins) - 1 m int

    1x200 free (w/ fins) - 4 m int
    1x200 free (w/o fins) - 4 m int
    1x200 free (w/fins) - 4 m int

    6x50 free (hypoxic - 1 breath per lap) (w/fins) - 1:15 m int

    100 warm down
    Categories
    Swim Workouts