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A comfort swimmer's guide to easy swimming

A little background info about me. In my younger days I was a runner but quit while in my mid 30's when it was no longer fun. I began swimming in 2000 to lose a few pounds and get in shape. I did not participate in age group or high school swimming and prior to taking up swimming as a 48 year old the only previous swimming experience I had was from Red Cross lessons and Boy Scouts.

  1. Last swim in home pool for 2012

    by , December 8th, 2012 at 01:43 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 12/8/12

    The city pool closes for the rest of the month after today. I've never quite understood why other than the "that's what we've always done". They claim it's for maintenance but when they re-open in January there's not much evidence of that.

    Anyway....

    SCY

    Warm up (800)
    300 back & free
    3 x 100/15sr (50 scull w/fast kick & fins 50 build to strong)
    4 x 50/1:05 kick

    Main Set (2200)
    3 x 10 minute continuous swims/60sr
    1 = moderate, 2 = strong, 3 = stronger
    Count laps
    -- did 3 x 700 - #1 at 10:20, #2 at 10:15, #3 at 10:12

    50 swim 50 kick

    Backstroke Set (600)
    1 x 200 build/3:30 went 3:15
    2 x 100/1:45 NS went 1:30-31
    4 x 50/1:00 43-44 on these

    Warm Down
    Talk to girl in adjacent lane for 5 min then 100 easy

    Total: 3700 yards
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  2. Friday, 12/7/12

    by , December 7th, 2012 at 02:33 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm-up
    1 x 300 Choice

    Drill
    4 x 75/10 SR
    25 fists / 25 rhythm / 25 catchup drill
    3 x 100/1:45, - Freestyle swim
    Descend Stroke Count (SC) of the 1st 50 1->4
    Descend time of 2nd 50 1->4
    4 x 25/10 sr easy

    Main Set
    1 x 100/1:45
    1 x 200/:3:15
    1 x 300/4:45
    1 x 400/6:15
    1 x 300/4:45
    1 x 200/3:15
    1 x 100 - Fastest
    - All Free

    Kick
    1 x 300 kick

    Warm-down
    1 x 100 All easy swim or drill

    Total: 3000 yards
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  3. Thursday, 12/6/12

    by , December 6th, 2012 at 05:36 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm-up (1000)
    1 x 300 Choice -free & back
    3 x 100/2:00, DPS - all free
    -- 25 R-arm / 25 L-arm / 50 freestyle,
    4 x 75/1:15 - 25 Rhythm Drill / 50 free, build
    4 x 25/:10 SR, back, desc

    Main Set (1800)
    4 x 125/2:00, free
    -- Breathe 3 for 1st 75, then 50 free breath anytime
    -- ave 1:47 on these
    -- Extra :30 after the 4th 125
    5 x 100/1:35 free - at 500 pace
    -- went 1:25-26 on these
    -- Extra :30 sr
    1 x 500 - Very good effort swim
    -- went 7:10
    -- Rest 1:00 after the 500
    3 x 100/1:50 Strong back
    -- Went 1:30-31 on these

    Kick Set (300)
    4 x 75/1:45 Strong
    -- Went 1:28-30 on these

    Warm-down
    100 easy reverse IM

    Total: 3200 yards
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  4. Wednesday, 12/5/12

    by , December 5th, 2012 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    SCY

    More Il Garbagio. I'm hoping this shoulder issue will clear up when I take 3 weeks off (pool will close for the remainder of the month after this week).

    Warm up
    300 free & back
    300 IM as 25 kick/50 drill for each stroke
    200 kick

    Main Set
    600-500-400-300-200-100 swim w/20-30 sr after each

    Warm down
    100 easy back

    Total: 3000 yards
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  5. Tuesday, 12/4/12

    by , December 4th, 2012 at 01:00 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup
    300 swim free & back
    200 kick
    200 pull w/buoy only
    3 x 100/1:45 back, desc
    100 scull

    Set #1
    8 x 50/1:15 back with fins, Strong with 10-12 SDK off each wall
    - ave 34-35 on these

    Set #2
    12 x 25/:40 Kick, Strong
    - 1-6 flutter with snorkel & board, 7-12 on back, ave 25 on these

    Set #3
    Repeat 2x, 1 free, 1 back
    1 x 100 25 drill/25 swim
    1 x 200/4:00 (back), 3:30 (free), build
    - went 3:03 back, 2:45 free
    1 x 50/1:30 200 pace
    - went 39 back, 35 free
    1 x 50/1:30 easy

    Warm Down
    200 easy mix of free/kick/back

    Total: 2800 yards
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  6. Monday, 12-3-12

    by , December 3rd, 2012 at 12:48 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up
    500 swim alternating back & free by 100's
    200 kick
    200 pull
    100 scull

    Main Set
    1 x 1650 broken - swam as 11-10-9...3-2-1 laps with 10 sec rest after each.
    - total time was 26:10, swim time was 24:30

    Warm down
    200 easy back & free

    Total: 2850 yards

    Updated December 3rd, 2012 at 02:57 PM by poolraat

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  7. Saturday, 12-1-12

    by , December 2nd, 2012 at 11:51 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (900)
    300 Free & back
    200 IM Kick
    4 x 50/1:00 ds
    200 Pull w/buoy & snorkel

    Main Set (1800)
    Free or Back
    Repeat 3x 1min rest between rounds
    1 x 200/3:00 (free) - 3:15 (back) strong
    2 x 100/1:35 (free) - 1:45 (back) strong
    4 x 50/1:00 smooth
    Rounds 1 & 3 Back, went
    200's - 3:04, 3:01
    100's - - 1:30, 1:28, 1:29, 1:28
    Round 2 Free, went
    200 - 2:44
    100's - 1:22, 1:24

    Kick Set (400)
    16 x 25/40 FAST with Fins
    Odds Dolphin Kick Under Water on all sides
    Evens smooth free

    Warm Down
    100 easy

    3200 yards
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