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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. 1/12-18 Easy day today. Swim meet tomorrow.

    by , January 12th, 2018 at 12:28 PM (A comfort swimmer's guide to easy swimming)


    400 swim free & back
    8 x 50/5 sr kick, free-back-fly
    400 pull free & back
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  2. 1/11/18 - Speed & Power

    by , January 11th, 2018 at 12:33 PM (A comfort swimmer's guide to easy swimming)
    Warmup (900)
    300 choice
    4 x 50/:55 free w/paddles, descend to 200 pace (went 40-38-37-36)
    4 x 50/1:30 power kick 10 SDK off each wall (ave 55)
    2 x 25/15sr V sit scull
    5 x 20 free in & outs w/ drag race start & fast flip turn
    50 EZ

    Main Sets (1800)
    6 x 25/1:00 burst + cruise (2 each fly-back-free)
    50 EZ

    8 x 50/1:30 as
    1 = fast 10 SDK from blocks + cruise
    2 = fast 15 SDK from blocks + cruise
    3 = EZ
    4 = fast 12 SDK + fast fly to wall from blocks + 25 cruise
    5 = EZ
    6 = AFAP backstroke from blocks (went 36)
    7 = EZ
    8 = EZ

    Free
    4 x 25/1:00 swim w/parachute & paddles (18)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 15-16)
    100 EZ @ 3:00

    Back
    4 x 25/1:00 swim w/parachute & paddles (22)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 17-18)
    100 EZ @ 3:00

    Kick
    4 x 25/1:00 kick w/parachute & fins
    50 EZ @ 2:00
    4 x 25/1:00 fast kick w/fins
    100 EZ @ 3:00

    Warm down
    250 EZ

    Total: 2800
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  3. 1/10/18 - Recovery Day - 2500 yards

    by , January 10th, 2018 at 05:49 PM (A comfort swimmer's guide to easy swimming)
    400 swim free & back
    3 x (4 x 25 shooters w/fins)/:45
    1 = back 2 = belly 3 = left side 4 = right side
    50 EZ

    4 x (4 x 50)/15 sr
    1 = front scull 2 = scull switch drill 3 = human drill 4 = DPS free
    50 EZ

    4 x 25/45 breath control free (1-2 breaths)
    4 x 25/1:00 glide drill or UW breast pull

    10 x 100/15 sr
    odds= DPS free pull, evens = EZ kick w/fins

    100 EZ back

    Total: 2500 yards

    Updated January 10th, 2018 at 06:24 PM by poolraat

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  4. Tuesday, 1/9/18 - 2800 yards

    by , January 9th, 2018 at 12:45 PM (A comfort swimmer's guide to easy swimming)
    Warm up (900)
    300 swim free & back
    4 x 50/:55 free w/paddles, descend to 200 pace
    4 x 50/1:20 power kick 8-10 SDK off each wall
    2 x 25/10 sr V sit scull w/paddles
    5 x 20 backstroke in & outs w/drag race start & fast turn
    50 EZ

    Main Sets (1700)
    4 x 25/30 strong free
    4 x 50/1:10 IM order
    2 x 75/1:30 free w/paddles & overkick
    2 x 100/2:15 IM, 2nd one faster
    50 EZ

    w/fins:
    4 x 25/30 power kick 10 SDK
    4 x 50/1:15 1st 25 16-18 SDK/2nd 25 8SDK & EZ
    4 x 50/1:15 kick Back
    2 x 50/10sr EZ flutter kick w/board, big amplitude, stretching ankles

    4 x 100/2:00
    1 = smooth
    2 = break :5 @ 50, hold same time (incl break)
    3 = break :5 @ 50 & 75, hold same time ( )
    4 = break :5 @ 25, 50 & 75, hold same time ( )

    Warm down
    200 EZ free & back

    Total: 2800 yards
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  5. A new year, a new resolve.

    by , January 8th, 2018 at 01:31 PM (A comfort swimmer's guide to easy swimming)
    I decided that this year I would resume serious training and do some meets. So, since I have already made NQT's for 4 events for this year's spring Nationals, My training and racing the next 4 months will be geared to competing in Indy in May.
    I am revisiting the HIT workouts that Fortress posted in 2012 with some modifications, mostly shortened to fit the time I have available to swim.

    So here's what I did this morning:

    Warm up (900)
    300 free & back
    4 x 50/:55 free w/paddles, descend to 200 pace
    4 x 50/1:20 power kick 8-10 SDK off each wall then strong flutter kick on surface
    2 x 25/15 SR V sit scull
    5 x 20/45 free in & outs w/drag race start & fast flip turn
    50 EZ


    Main Sets:
    2 x through
    4 x 25/:40 as:
    1 = 12.5 EZ/12.5 fast 2 = 12.5 fast/12.5 EZ
    3 = fast 4 = EZ


    12 x 25/:40
    odds = 12.5 smooth free/12.5 fast fly
    evens = EZ


    2 x (4 x 25 + 50) kick w/fins
    25s = fast kick @:40
    50 = EZ @ 1:20


    3 x (4 x 50 w/fins) @ 1:30
    -- 1 round each fly, back, free
    1 = 25 smooth/25 @ 100 pace
    2 = EZ
    3 = AFAP
    4 = EZ


    Warm down
    100 EZ


    Total: 2700 yards

    Updated January 8th, 2018 at 03:44 PM by poolraat

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