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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. Kickin It on a Saturday Morning

    by , November 10th, 2012 at 04:19 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Since my shoulder has been a bit sore this last week I've been taking it easy. Didn't swim yesterday and the main set today was a kick set with easy swimming for recovery.

    Warm up (800)
    200 free 200 back
    200 kick choice 200 IM drill

    Main Set (1500)
    100 kick @ 90%/2:30
    - on back went 1:45
    100 EZ Swim - all easy swims were DPS free at 14-15 SPL
    8 x 25 tempo dolphin kick on back/40
    - ave :25
    100 EZ Swim
    100 kick with fins @ 90%/2:00
    - on back went 1:15
    100 EZ swim
    8 x 25 breast kick on back/45
    - ave 35
    100 EZ swim
    50 AFAP kick/1:00
    - on back went :45
    50 EZ swim
    8 x 25 tempo flutter kick w/board & snorkel/35
    - ave :27
    200 EZ swim

    Total: 2300 y
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  2. Thursday, 11/8/12

    by , November 9th, 2012 at 02:50 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Shoulder started hurting during warmup so I changed the workout sent by my coach.

    Warm up
    200 swim 100 kick 100 scull/drill by 25 - 100 kick
    10 x 50 free/1:00 shoulder started hurting midway through this

    5 x 100 kick/2:10 - on back, 1:58-2:00

    tried backstroke and shoulder didn't hurt so did

    10 x 50/1:00 back, 5-6 sdk off walls, average 45 on these

    100 easy free

    Total: 2100 yards
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  3. Wednesday, 11/7/12

    by , November 8th, 2012 at 10:28 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (600)
    100 free - 100 back - 100 choice swim - 100 kick choice - 100 IM drill - 100 IM build swim

    Set #1 (1150)
    Pull 4 x 100/1:40 Smooth dps - full range of motion - work triceps
    - with buoy , freestyle paddles & snorkel, around 1:15

    12 x 25/40
    1,2 = 1st 12.5 fast
    3,4 = 2nd 12.5 fast
    5 - 8 = 25 fast
    9-12 = smooth

    6 x 75/1:20 like above but breath on 3
    - buoy only, around 1:00-1:02

    Set #2: Kick with fins (800)
    2 times through, 1st time with board & snorkel, 2nd time on back
    1 x 150/2:30 make interval - 1st time 2:15, 2nd time 2:07
    3 x 50/1:00 " - 1st round 40's, 2nd round 38's
    4 x 25/30 fast - 16-17 on all

    Warm down (500)
    1 - 2 x 100/1:45 smooth build - 1 free, 1 back
    4 x 50/1:00 (25 drill - 25 swim) - 3 free, 1 back
    4 x 25/30 what ever you want to do - did back cup drill on about 10 sr

    Total: 3050 yards
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  4. Tuesday, 11/6/12

    by , November 7th, 2012 at 11:57 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (900)
    400 swim - 200 free/200 back
    200 kick build - w/board & snorkel
    4 x 75/1:30 (25 scull - 25 drill - 25 swim build)


    Set #1 (300)
    12 x 25/40 Alternate 2 ez - 1 fast
    - IM order by 3's

    Set #2 (900)
    9 x 100 free
    3/1:30 moderate - 1:20-1:22-1:22
    3/1:45 stronger - 1:20-1:18-1:18
    3/2:00 strongest - 1:15-1:16-1:16


    Set #3 DPS Swim (400)
    8 x 25/30 dps in sets of 4
    - Free = 13-12-14-15
    - Back 14-15-15-16
    2 x 100/40sr Strong build - similar dps as above

    6 x 50 kick/1:10 - on back all between 53 and 55

    Warm down
    200 easy free & back

    Total: 3000 yards






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  5. Saturday, 11/3/12

    by , November 4th, 2012 at 10:27 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup (1000)
    500 choice - 250 free/250 back
    8 x 25/40 shooters w/fins
    5 x 50/50 free w/paddles
    50 easy

    Mini Speed Set (250)
    2 x (5 x 25/30)
    1st time back, 2nd time free
    1=over kick
    2=burst + cruise
    3=easy
    4=Fast @ 90%
    5=easy

    Main Set (1500)
    Repeat 2x, 1st time back, 2nd time free
    1 x 75 at 100 pace, 125 easy
    - back at 57, free at 50
    1 x 50 at 100 pace, 150 easy
    - back at 34, free at 31
    1 x 50 at 100 pace, 150 easy
    - back at 34, free at 31
    2 x 25/45 AFAP, 100 easy
    - back under 17, free under 15

    Kick
    200 choice

    Warm down
    100 easy

    Updated November 5th, 2012 at 10:19 AM by poolraat

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  6. Friday, 11/2/12

    by , November 4th, 2012 at 10:16 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    300 swim choice

    - 150 free/150 back
    3 x 100/1:45 build
    - free around 1:25
    4 x 50/1:10 kick ds
    - flutter w/board & snorkel 59->54
    12 x 25/30 odds 12.5 fast/12.5 easy,
    evens 12.5 easy/12.5 fast
    - did these fly-back & free

    Kick Set (600)
    12 x 50/1:15 every 4th FAST
    - did 1-4, 9-12 flutter on back, 5-8 flutter w/board & snorkel, fast ones were around 53-54, others 59-60


    Swim Set (800)
    Repeat 2x
    1 x 200/4:00 easy free, around 3:00
    4 x 50/45 strong - free 37-39 on these

    Sprint Set (300)
    4 x 25 off blocks
    w/easy swim back to start after each
    - did 2 fly around 15-16, and 2 free around 14-15

    Warm Down
    200 easy free & back

    Total: 2700 yards
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  7. Thursday, 11/1/12

    by , November 4th, 2012 at 10:12 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1650)
    1 x 600 swim free and/or back
    - swam as 150 free/150 back
    3 x 100/1:45 build
    - Around 1:20 on these
    4 x 75/1:30 IM Order, 25K/25D/25S
    9 x 50/50, - 3 ez-1 fast, 2 ez-1 fast, 1 ez-1 fast
    - around 40 on easy ones and 35-36 on fast ones

    Main Set (1100)
    Repeat 2x
    1 x 200 smooth/30sr
    - 1st time free at 2:45, 2nd time back at 3:25
    16 x 12.5/30 FAST
    - 1st time 1-4 & 9-12 free, 5-8 back, 13-16 kick
    - 2nd time 1-4 fly, 5-8 back, 9-12 free, 13-16 kick
    1 x 100 easy
    1:00 rest

    2 x 25/2:00 All Out from dive
    - 1st time fly and free both under 15, 2nd time back, both around 16-17

    Warm Down
    200 easy swim

    Total: 2950 yards
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  8. Wednesday, 10/31/12

    by , October 31st, 2012 at 04:20 PM (A comfort swimmer's guide to easy swimming)
    SCY - Recovery Day

    I modified one of Leslie's recovery workouts from last spring.

    Warmup (700)
    200 swim - 200 kick 200 pull - 100 scull

    Main Sets (1900)

    16 x 25 shooters w/monofin @ :45
    4 back, 4 belly, 2 left side, 2 right side, 4 360s
    50 EZ

    4 x (3 x 50) DPS
    #1 back/1:00; #2 breast/1:15; #3 free/1:00

    10 x 25 @ :45
    odds = easy speed fly - evens = EZ free
    50 EZ

    8 x 25 free/:45, 0-1 breath each
    50 EZ

    6 x 50 pull DPS, odds free, evens back

    Warmdown

    100 EZ

    Total: 2700 yards
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  9. Tuesday, 10/30/12

    by , October 31st, 2012 at 10:33 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (950)
    400 mixer, swim-kick-drill-scull by 50s

    9 x 50 desc 3, 3/55, 3/50, 3/45
    - all free, went 38-39 on these

    Main Sets (1750)
    1 x 200/3:30 back, neg split, build to fast
    - went 2:58

    2 x 150/2:30, 50 easy free-50 strong stroke-50 easy free
    - went 2:22 - 2:17, did back for stroke

    6 x 50/1:15, 15 fast 20 easy 15 fast
    - went 2x fly-back-free

    1 x 400 kick, 30 sr, continuous moderate kick
    - did 200 with board & snorkel as 100 flutter/100 dolphin then did 200 on back same way

    100 easy swim

    8 x 50/1:30 choice FAST with fins
    - did fly on #1 & 4, went 32, 34
    - back on #2, 5, 7, went 33, 34, 33
    - free on #3, 6, 8, went 30, 31, 31
    50 easy

    Warm down
    200 moderate free with snorkel and paddles

    Total: 2900 yards
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  10. Monday, 10/29/12

    by , October 29th, 2012 at 04:31 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)

    300 swim - free & back
    200 kick - w/board & snorkel, alternating flutter & dolphin
    100 drill - 1 arm fist swim, free & back
    4 x 75/1:40+ IM Order (25 kick - 25 drill - 25 swim)
    4 x 25/40 burst + cruise - did fly-back-free-fly

    Kick set: (No board) (600)
    Repeat 2 x's:
    100 dolphin on back/20sr - around 2:10
    100 back kick/20sr (at least 10y off walls) - around 2:05
    4 x 25 IM kick/10sr (strong) - all on back in streamline

    Main set: (1200)
    Repeat 3x:
    200 choice/4:00 build up - all back, went 3:15-3:10-3:02
    4 x 25/50 Either burst + cruise or AFAP breast stroke - 1st time breast, 2nd time free, 3rd time fly
    100 (25 kick - 25 swim - 25 drill - 25 swim)


    Warm down

    Total: 2800 yards
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  11. Friday, 10/26/12

    by , October 26th, 2012 at 01:12 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1200)
    200 swim - 200 kick - 200 drill - 200 scull/pull by 50's
    2 x 100/1:40 build - free, around 1:25

    4 x 50's/1:00
    -- #1 = burst 1st 12.5 + 37.5 cruise
    -- #2 = 12.5 EZ + 12.5 fast + 25 ez
    -- #3 = 25 EZ + 12.5 fast + 12.5 ez
    -- #4 = 37.5 EZ + 12.5 fast finish
    - all free, around 40

    Main Set: (1000)
    20 x 50/1:00 Alternate 50 smooth - 50 (25 strong - 25 fast)
    - all free, ave 42 on smooth ones, strong/fast ones were mostly 34 with #1&3 at 35 and #2 at 36

    Back Drill/Pulls (400)
    2 x the following set:
    25 L arm scull
    25 R arm scull
    25 L arm swim
    25 R arm swim
    100 pull w/bouy

    Warm down
    200 smooth

    Total: 2800 yards
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  12. Thursday, 10/25/12

    by , October 26th, 2012 at 12:53 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (750)
    100 free - 75 back - 100 free
    50 brst - 100 free - 25 fly - 100 free
    Kick 200 - reverse IM

    Set #1 (450)
    9 x 50 - 3/55, 3/50, 3/45
    - ave 38-40 on these

    Set #2 Pull (600)
    6 x 100 w/paddles & buoy build: 3 free/1:30, 3 back/1:50

    Set #3 with Fins (300)
    12 x 25/45-1:00 shooters
    - 1-4, 9-12 back-L side-front-R side by 25's
    - 5-8 360 spin, 4-6 kicks each 1/4

    Set #4 Kick (400)
    8 x 50/1:20 strong Alternate:50 dolphin, 50 flutter
    - 1-4 w/board & snorkel, 5-8 on back

    Finish Drills Set (200)
    8 x 25/45 - Reverse IM
    Free - High Hands Swims - Fast
    Back - Fast with strong kickouts
    Brst - Tempo, tempo, tempo
    Fly - Fast with strong kickouts and breath control

    Warm down
    100 easy free

    Total: 2800 yards
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  13. Wednesday, 10/24/12

    by , October 24th, 2012 at 04:34 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup (1300)
    200 swim 200 kick/swim - 200 drill/swim 200 scull/pull, by 50's
    3 x 100/1:50 build - swam backstroke, ave 1:30
    4 x 50/1:10 kick desc - w/board & snorkel, 1:00 -> :54

    Main Set (1600)
    8 x 200/30 sr, broken as follows:
    - #1 100-10sr-100 - 2:45-:10 = 2:35
    - #3 100-10sr-50-10sr-50 - 2:53-:20 = 2:33
    - #5 50-10sr-50-10sr-50-5sr-50 - 2:56-:25 = 2:31
    - #7 200 strong, neg split - 2:37
    - #2-4-6-8 easy - 3:10-3:15 on these

    Warm Down
    200 easy

    Total: 3100 yards
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  14. Tuesday, 10/23/12

    by , October 24th, 2012 at 12:17 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    500 swim with fins - with zoomers, did 250 free/250 back
    200 IM kick
    3 x 100/2:00 (25 scull - 25 drill - 50 build) - free

    Main Set (1200)
    12 x 100/ 1:45 - did all with fins (zoomers) Took fins off for final 2 swims
    #1 & 2 = swim build
    - #1 free, ave 1:25, #2 back, ave 1:30
    #3 & 4 = strong swim free or back
    - #3 free, ave 1:15, last one w/o fins 1:17, #4 back, ave 1:20, last one w/o fins 1:23

    Kick Set (700)
    400 IM Kick
    - with snorkel & board (except back) time around 9:00
    6 x 50 kick choice/1:10 strong
    - #1-3 on back, #4-6 on belly w/snorkel & board, ave 1:00 for all

    Warm down (200)
    4 x 50/50 smooth

    Total: 3100 yards
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  15. Monday, 10/22/12

    by , October 22nd, 2012 at 05:38 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    400 swim
    4 x 50 pull free with snorkel, no paddles/1:00, build each
    4 x 50 kick/1:15 build each - with board & snorkel
    8 x 25 swim choice/30 strong - IM order

    Main Set: Back and Breast (900)
    200 back/4:00 NS - went 3:05
    2 x 50 ez breast/1:15 - around 52-53
    2 x 100 back/1:45 NS each - 1:28, 1:30 on these
    2 x 50 ez breast/1:15 - around 52-53
    4 x 50 back/50 ds to strong - 43-44 on these
    2 x 50 ez breast/1:15 - around 52-53

    Kick Set:
    200 kick no board/4:45 build w/in each 25 - went 4:15
    4 x 50 w/fins @ 85%/1:10 (25 shooter - 25 kick) - around 42-43 on these
    100 kick no board/2:30 build w/in each 25 - went 2:00
    8 x 25 w/fins - shooters/45 @ 90% - under 20 on these

    Warm down:
    4 x 50/55 smooth swim

    Total: 2800 yards
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  16. Friday, 10/19/12

    by , October 19th, 2012 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1050)
    200 free - 100 IM Kick - 100 back - 100 IM drill - 100 free
    6 x 50; 3/50, 3/45 desc each 3
    6 x 25/30 strong alternate free - stroke
    - swam fly-back-breast for stroke

    Main set: (1300)
    1 x 500/7:30 NS
    - went 7:05, not sure if I ns this, didn't check time at midway.

    100 IM Kick/2:30 - went 2:10
    100 IM drill/2:30 - went 1:50
    100 back build/2:00 - went 1:30
    4 x 25 fly fast/45 - around 18 on these

    100 IM Kick/2:30 - went 2:10
    100 IM drill/2:30 - went 1:50
    100 free build/2:00 - went 1:20
    4 x 25 back fast/45 - under 20 on these

    Sprint set:
    1 x 50 fast/2:00 -went 37, shoulder started to bother me so I backed off after the turn and cruised to finish.
    Was more in this set but I stopped here

    100 easy kick for cool down

    Total: 2500 yards
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  17. Thursday, 10/18/12

    by , October 19th, 2012 at 11:54 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    200 swim - 200 kick - 200 pull - 100 scull/swim by 25's
    6 x 50 burst + cruise/1:10

    Main set: (900)
    2 x 25 AFAP/1:00 - fly, 15
    2 x 50 easy kick/1:30
    2 x 50 burst + cruise/1:00 - burst fly, cruise free
    1 x 50 DPS/1:00 - free at 14spl
    1 min rest

    1 x 50 AFAP W/fins @ 1:00 - back, went 30
    extra 30 sr
    2 x 50 kick w/fins (15 under fast) @1:30
    2 x 50 DPS w/fins @ 1:00 - back @11-12 spl
    extra 30 sr
    2 x 25 AFAP w/fins @ :45 - back, <15
    1 x 50 easy swim/1:00
    1 min rest

    1 x 50 AFAP off blocks @ 1:30 - back, <35
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:00 - back 15 spl

    Pull/scull set (600)
    6 x 100/10sr 25 scull - 75 pull build

    Warm down (400)
    8 x 50/50 smooth

    Total: 2900 yards
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  18. Wednesday, 10/17/12

    by , October 17th, 2012 at 12:46 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1050)
    300 swim

    - 150 free/150 back
    2 x 100 drill 25 fist/25 scull/25 catch up/25 dps
    2 x 100/1:40 build
    - free around 1:20
    200 IM kick
    3 x 50/1:20 15-20-15
    - #1 & 3 free, #2 back

    Main Set (1800)
    3 x 100/2:00 free
    - ave 1:25
    6 x 50/1:30 breast or fly
    - odds breast (50), evens fly (40)
    3 x 100/2:00 back, 50 kick/50 dps, build to strong
    - 1:45-1:50 w/16-17 spl on 2nd 50
    3 x 100/2:15 choice 25 fist/25 scull/25 1 arm/25 dps
    - all free, around 2:05
    6 x 50/1:30 kick choice
    - went fly-breast-free x 2, fly @ 1:00, breast @ 1:05, free @ 55
    3 x 100/2:30 back
    25 scull/50 drill/25 dps

    Warm down
    3 x 50/1:00

    Total: 3000 yards
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  19. Tuesday, 10/16/12

    by , October 17th, 2012 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    400 choice

    - did free & back, swim 100/drill 100 for each
    200 kick build

    - flutter w/board & snorkel
    8 x 25/30 strong
    - fly-back-free on these
    50 easy

    Main Sets: (1200)
    24 x 50/1:00
    Repeat the following cycle 4x
    - #1 1st 12.5 fast/rest easy

    - #2 2nd 12.5 fast/rest easy
    - #3 3rd 12.5 fast/rest easy
    - #4 4th 12.5 fast rest easy
    - #5 all easy

    - #6 all Fast
    - Round 1 & 3 free, around 40 on 1-4, 33 on fast ones
    - Round 2 & 4 back, around 45 on 1-4, 38 on fast ones
    50 easy

    Kick set (750)
    10 x 75 as follows - all on back in streamline
    1-2 moderate/10 sr - 1:40 on both

    3-4 strong/15 sr - 1:30 on both
    5-6 easy/5 sr
    7-8 ALL OUT/20 sr - 1:20 on both
    9-10 easy/rest as needed

    Warm down
    50 Easy free

    Total: 3100 yards
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  20. Monday,10/15/12

    by , October 16th, 2012 at 09:42 AM (A comfort swimmer's guide to easy swimming)
    The last time I swam was Thursday evening. I then spent a long weekend camping in the mountains with my coach and our dogs. And no swimming. Just some mountain biking and hiking. It was a nice break.

    SCY
    Warm up (900)

    300 swim - free & back
    3 x 100 free/1:40 desc - work on DPS
    - 1:25->1:20 and 15 SPL
    3 x 100 back/1:50 desc - work on DPS
    - 1:35->1:30 and 16 SPL

    Main Set: Distance free/back (1600)
    1 x 400/30sr alternating free and back by 50's, free = ez, bk = strong
    - went 6:10
    4 x 100/1:45 strong pace
    - all free, between 1:20 and 1:22
    2 x 200/3:30 strong build
    - one back - 3:05, one free - 2:45
    8 x 50/50 stronger pace
    - all free at 38

    Kick set - with Fins (400)
    8 x 50/50 nice & fast
    - 1-4 flutter w/snorkel & board, 5-8 on back, ave 41 for all

    Warm down
    300 easy free

    Total: 3200 yards
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