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Swim Workouts

  1. Bad back means lots of fly drill

    by , August 4th, 2015 at 07:29 AM (Mixing it up this year)
    Lack of sleep combined with a bad back... I needed some dolphin motion.

    500 free
    500 free kick w/zoomers
    250 fly scull drill w/zoomers & snorkel
    250 torque drill w/snorkel & bouy
    250 angel arm fly w/snorkel & bouy
    250 1 arm fly alt 25 rt/25 lt
    300 free kick w/zoomers
    200 free

    Total 2500 yards
    Categories
    Swim Workouts
  2. Can you say 500's

    by , August 3rd, 2015 at 07:45 AM (Mixing it up this year)
    Super 500 day today. I am starting to split back out on my own some with my workouts. Now that we are short course I really can't keep up with Mike so I take the extra lane for a while.

    500 free

    5 times thru #1 kick w/zoomers, #2 swim, #3 w/snorkle, #4 kick w/zoomers, #5 25's fly 50's back and 75's free
    25@:30
    75@1:30
    50@1:00
    25@:30
    25@:30
    50@1:00
    50@1:00
    75@1:30
    25@:30
    50@1:00
    25@:30
    25@:30

    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  3. A good saturday, last long course till friday

    by , August 1st, 2015 at 04:30 PM (Mixing it up this year)
    This was an interesting one. Recovering much better since I had a day of just plain PIGGING OUT!

    400 free
    400 MI (backward IM)
    4x150@2:30 free w/paddles & buoy
    6x50@1:00 free
    4x150@2:30 free w/paddles & buoy
    6x50@1:00 free
    300 as 25 double arm back/75 free
    10x25@:30 odds stroke, evens free
    50 free EZ
    10x50@1:00 free
    500 free kick w/zoomers

    Total 4200 meters
    Categories
    Swim Workouts
  4. Chemicals were off again

    by , July 31st, 2015 at 07:35 AM (Mixing it up this year)
    Hot water and chemicals off, not a good combination.

    300 free
    4x150 free w/paddles & bouy
    10x50@1:00 free
    8x100@1:40 free w/paddles & bouy
    600 free w/paddles & bouy negative split by 200
    4x50@1:00 free
    300 as 25 kick/25 drill/25 swim

    Total 3300 meters
    Categories
    Swim Workouts
  5. Tired Today

    by , July 30th, 2015 at 07:28 AM (Mixing it up this year)
    Yesterday I could not stop eating. Really blew my dietbig time but I am going to try to correct that today. Started with an easy workout, hope the rest of the day goes well.

    1000 free
    500 free kick w/zoomers
    3x200@5 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free kick w/zoomers
    200 free w/snorkel

    Total 2500 meters
    Categories
    Swim Workouts
  6. I hung in there

    by , July 29th, 2015 at 07:31 AM (Mixing it up this year)
    This was a tough swim when you do the stroke work. I did alittle fly on some but mostly free.

    The really bad news is this is the last week of long course, next week we are back to short course.

    400 free
    300 free w/paddles & bouy
    3x100@1:40 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free w/paddles & bouy
    200 free w/bouy

    66x25@:30 #1-11 free #12-21 stroke #22-30 free #31-38 stroke #39-45 free #46-51 stroke #52-56 free #57-60 stroke #61-63 free #64-65 stroke #66 free
    150 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  7. Test Day

    by , July 28th, 2015 at 07:18 AM (Mixing it up this year)
    A test swim today a straight 2000 meter swim. I was right were I need to be.

    2000 in 36:23
    500 free kick w/zoomers
    500 free easy

    total 3000 meters
    Categories
    Swim Workouts
  8. Some hard some easy

    by , July 27th, 2015 at 07:49 AM (Mixing it up this year)
    This was a combination with one tough set and one easier one.

    2x200 free
    10x100@1:40 free w/paddles & bouy

    4x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    3x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    2x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    1x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    1x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    2x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    3x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    4x50@1:00 free w/paddles & bouy
    100 free easy

    Total 3200 meters
    Categories
    Swim Workouts
  9. Trying to keep up

    by , July 24th, 2015 at 08:02 AM (Mixing it up this year)
    300 free
    4x100@1:45 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free drill
    100 free

    3 times thru
    3x100@1:40 free w/paddles & bouy
    300 free w/paddles & bouy

    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  10. Another leg day

    by , July 23rd, 2015 at 07:44 AM (Mixing it up this year)
    Another leg focused day today. Trying to loose the fat on my thighs or atleast tighten up some.

    500 free
    500 free kick w/zoomers
    5x100@3 free w/snorkle as 15m kick/20m swim/15m kick/15m swim/20m kick/15m swim
    300 breast kick
    500 free
    200 free kick w/zoomers

    Total 2500 meters
    Categories
    Swim Workouts
  11. When the chemicals are off

    by , July 22nd, 2015 at 07:25 AM (Mixing it up this year)
    Today I came out of the pool with dry mouth. Chemicals were off yesterday and today but today was worse.

    5x200@4 free #1swim #2kick #3drill #4pull #5swim
    4x200@3:20 free w/paddles & bouy
    2x25 EZ
    3x200@3:20 free w/paddles & bouy
    2x25 EZ
    2x200@3:20 free w/paddles & bouy
    2x25 EZ
    200 free w/paddles & bouy
    350 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  12. Legs again

    by , July 21st, 2015 at 07:23 AM (Mixing it up this year)
    My arms were so sore I did mostly legs today.

    500 free
    500 free kick w/zoomers
    5x100@3 free w/snorkle as 15m swim/20m kick/15m swim/15m kick/20m swim/15m kick
    500 breast kick
    500 free

    Total 2500 meters
    Categories
    Swim Workouts
  13. A tough one today

    by , July 20th, 2015 at 07:32 AM (Mixing it up this year)
    This was a good one today. The rest of the week I am on call which stinks.

    500 free
    4x100@1:45 free w/paddles & bouy
    4x150@2:30 free w/paddles & bouy
    8x100@1:40 free w/paddles & bouy
    4x50@1:00 free
    4x25@:30 free
    300 as 50 double arm back/50 catch up drill/50 swim repeat
    600 free w/paddles & bouy

    Total 3500 meters
    Categories
    Swim Workouts
  14. long one today

    by , July 18th, 2015 at 06:05 PM (Mixing it up this year)
    After 4 hours at an outdoor kids meet coaching in the hot sun, after only 2 packs of peanut butter crackers and coffee it was time to go off to the CCAC for a swim.

    I admit I have become a distance swimmer with the first one from a dive and slower than the second which was from a push.

    2x1500@30:00 free #1 in 26:41 and #2 in 26:05

    500 free Easy

    Total 3500 meters
    Categories
    Swim Workouts
  15. Tough one but kept up

    by , July 17th, 2015 at 07:57 AM (Mixing it up this year)
    This was a challenge on the 100's today.

    100 free
    4x100@1:45 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free
    100 free

    12x50@1:00 free as 25 drill/25 swim
    8x100@1:50 free as 25 rt arm/25 lt arm/ 50 swim w/paddles & bouy this was hard to make the interval
    12x25@:30 free
    200 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  16. Still managing the distance

    by , July 15th, 2015 at 07:26 AM (Mixing it up this year)
    Still managing to do a lot of distance work. Tomorrow may be a long swim again but I'll play it by ear.

    300 free
    6x50@1 free
    3x100@1:45 free w/paddles & bouy
    12x25@:30 free

    500 free w/paddles & bouy
    5x100@1:45 free w/paddles & bouy
    10x50@1 free

    4x50@1 free 11 strokes fast then easy
    4x100@1:45 free w/paddles & bouy
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  17. I hate ant bites

    by , July 14th, 2015 at 07:34 AM (Mixing it up this year)
    I especially hate ant bites on my toe that cause me not to be able to use my zoomers. Shoulders were sore so tried to do an easy one today.

    500 free
    5x100@2 free w/snorkle as 15m kick/20m swim/15m kick/15m swim/20m kick/15m swim
    500 breast kick
    1000 free

    Total 2500 meters
    Categories
    Swim Workouts
  18. Some days

    by , July 13th, 2015 at 07:19 AM (Mixing it up this year)
    Friday was one of those workout I just couldn't remember what we did since there were so many short sets. Today was easier to remember.

    600 free
    300 free w/paddles & bouy
    8x50@1 free w/paddles & bouy as 25 catchup drill/25 swim
    200 free w/paddles & bouy
    4x50@1 free w/paddles & bouy as 25 catchup drill/25 swim
    2x100@1:40 free w/paddles & bouy
    4x50@1 free w/paddles & bouy as 25 catchup drill/25 swim
    400 free w/paddles & bouy
    2x100@1:40 free w/paddles & bouy
    16x50@1 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free easy

    Total 3600 meters
    Categories
    Swim Workouts
  19. needed an easy one today

    by , July 9th, 2015 at 07:15 AM (Mixing it up this year)
    I just needed an easy one today because tomorrow will be another tough one.

    500 free
    500 free kick w/zoomers
    8x50@1:15 back
    300 breast kick
    200 IM
    100 fly as 25 rt arm/25lt arm/25 kick/25 swim no fins
    500 free w/snorkle each 50 as 15m kick/35m swim

    Total 2500 meters
    Categories
    Swim Workouts
  20. Survival today

    by , July 8th, 2015 at 07:28 AM (Mixing it up this year)
    After yesterdays swim this was survival for me.

    200 free
    5x50@1 free
    200 free
    8x25@:30 free

    2 times thru
    2x150@2:45 free alternate breathing w/paddles & bouy
    4x50@1 free drill
    4x100@1:45 free fast w/paddles & bouy

    100 free easy
    4x100@1:45 free fast w/paddles & bouy
    200 free easy

    Total 3300 meters
    Categories
    Swim Workouts
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