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  1. Thursday, 10-11-12

    by , October 12th, 2012 at 12:50 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1150)
    200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
    4 x 50/1:00 build + desc
    - did free went 40->35
    8 x 12.5/30 AFAP
    - 1-4 free, 5-6 back, 7-8 fly
    50 easy

    Set #1 (500)
    4 x 100/1:45-1:40-1:35-1:30
    - went 1:22-1:21-1:19-1:18
    100 smooth

    Set #2: Broken 100's
    10 x 100's/3:00 - NS # 1 - 5 listed below:
    #1 = 75 - 10sr - 25 - 1:22 -10 = 1:12
    100 easy
    #2 = 50 - 10sr - 50 - 1:20 - 10 = 1:10
    100 easy
    #3 = 50 - 10sr - 25 - 5sr - 25 - 1:24 - 15 = 1:09
    100 easy
    #4 = 25 - 10sr - 25 - 5sr - 25 -5sr - 25 - 1:28 - 20 = 1:08
    100 easy
    #5 = 100 AFAP off blocks - 1:09
    100 easy

    Warm down:
    4 x 75/20sr (25 kick - 25 drill - 25 swim)
    - did these IM order

    Total: 2950 yards
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  2. Wednesday, 10/10/12

    by , October 10th, 2012 at 04:26 PM (A comfort swimmer's guide to easy swimming)
    Had a good swim today.


    SCY
    Warm up (800)
    200 swim free & back
    200 kick - 100 flutter with board & snorkel/100 flutter kick on back
    200 drill/swim - 1-arm and fist drill, free and back
    200 scull/pull by 25's

    Swim Set #1 with Fins (400)
    6 x 100/1:40
    Odds: 25 smooth - 50 fast - 25 smoorh
    Evens: 25 fast - 50 smooth - 25 fast
    - 1-2 free, 3-4 back

    Swim Set #2 (1200)
    12 x 100 back done as:
    3/1:50
    3/1:45
    3/1:40
    3/1:35
    - all were between 1:28 and 1:31

    Was supposed to do kick set but had some major hamstring cramps when I pushed off the wall on 1st turn so I stopped and did long cool down swim.

    Warm down
    400 easy free

    Total: 2800 yards
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  3. Tuesday, 10/9/12

    by , October 10th, 2012 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1000)
    400 choice - 200 back/200 free
    4 x (50 drill + 50 kick)/20sr
    - back & free, 1 arm and fist swim for drill
    4 x 50 burst + cruise/1:00 - all free

    Main Set: (1500)

    - this set all back
    1 x 50 AFAP/1:00 - went 36
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30 - @ 15 SPL
    1 - 2 min rest

    - all back on this set
    2 x 50 fast kick w/fins (under 15y) @ 95%/1:30 - 35 on both
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30- @ 15 SPL

    - all free on this
    3 x 50/2:00
    1 = 80 - 85% - went 37
    2 = 90% - went 33
    3 = 95% - went 30

    2 x 50 easy kick/1:30
    2 x 50 DPS Swim/1:30 - free @ 13-14 SPL
    1 - 2 min rest

    4 x 50 w/fins @ 2:00
    #1 = AFAP kick 15y UW
    - did dolphin on belly to 15, then on back to wall each way, went 36
    #3 = AFAP swim
    - did fly, went 31
    #2 & #4 = easy free
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30 - free @ 13-14 SPL

    4 x 50 pull/1:00 free w/ buoy only ave 44 and 15 SPL

    Warm down
    200 easy free & back

    Total: 2700 yards
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  4. Monday, 10/8/12

    by , October 8th, 2012 at 06:49 PM (A comfort swimmer's guide to easy swimming)
    I'm loving that the weather hasn't closed our outdoor pool yet. Had another great swim in the sunshine at noon today. And pool temps are cooler because of the cold nights (26 last night) which is even better.

    SCM
    Warm up: (1100)
    200 swim --> 200 IM Drill --> 200 IM Kick
    4 x 75/1:30 Freestyle build up (25 Catch up - 50 DPS)
    8 x 25/30 Free, Strong effort

    Main Set - Free or Back (1000)
    - did this set all free
    1 x 150/2:35 smooth - went 2:20
    2 x 100/1:40 strong builds - went 1:30, 1:32
    4 x 50/1:00 Fast Pace - went 44-42-42-41

    2 x 100/1:40 smooth - went 1:34, 1:35
    3 x 50/1:00 strong builds - went 43-42-40
    4 x 25/40 FAST - went 18

    Kicks:
    8 x 75/1:30 with fins; 25 shooter/25 streamline/25 easy swim w/FAST over kick
    - 1-4 free, 5-8 back, times were around 1:10

    Warm down
    100 easy free & back

    Total: 2800 meters

    Updated October 8th, 2012 at 07:38 PM by poolraat

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  5. Friday, 10/5/12

    by , October 5th, 2012 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1100)
    300 choice - 150 free/150 back
    3 x 100/1:40 build - all free
    300 (25 kick - 25 scull - 25 fists - 25 one arm - 25 catch up - 25 swim dps) - 150 free/150 back
    4 x 50/1:15 (15 fast - 20 easy - 15 fast) - all free


    Main Set (1100)
    7 x 100 Free are smooth/1:40, Back Very Strong/2:00
    Free (1:30) - Back (1:23) - Free (1:28) - Back (1:24) - Free (1:26) - Back (1:22) - Free (1:28)


    8 x 50 Choice/1:30 FAST Pace
    - #1 & 4 fly - 37, 39; #2, 5, 7 back - 39, 39, 37; #3, 6, 8 free - 35, 35, 34

    Pull (400)
    400 continuous moderate effort
    - w/buoy and catch paddles, no time

    Kick (400)
    4 x 100/2:30 1 & 4 timed
    - #1-2 with board & snorkel, 2:05, 2:00; #3-4 on back in streamline, 2:05, 1:56

    Warm down
    100 easy free

    Total: 3100 yards
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  6. Thursday, 10/4/12

    by , October 5th, 2012 at 12:22 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1600)
    200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
    3 x 100/1:50 build each and desc
    -- free 1:20->1:16
    4 x 50/1:00 25 easy free/25 strong stroke
    -- did fly & back for strong stroke
    100 drill choice
    8 x 25/40 12.5 fast - 12.5 easy, 12.5 easy - 12.5 fast, 25 easy, 25 fast
    -- 1-4 free, 5-8 back

    Main Set
    1 x 100/1:40 smooth - free, went 1:25
    2 x 25/45 build to sprint - free, 16
    4 x 12.5/30 AFAP - free
    50 easy free

    1 x 100/1:45 build - free went 1:20
    2 x 25/1:10 sprint off blocks - fly, 16
    1 x 50/1:00 easy
    4 x 12.5/30 AFAP - fly
    50 easy

    1 x 100/50 strong build- back, went 1:27
    2 x 25/1:20 sprint off blocks - back, 18
    4 x 12.5/30 AFAP - back
    50 easy

    1 x 50 AFAP off blocks - free, 29
    50 easy

    Warm down
    200 easy free & back

    Total: 2700 yards
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  7. Wednesday, 10/3/12

    by , October 3rd, 2012 at 06:35 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (1200)
    500 choice --any stroke, drill, equipment
    -- did 150 free/150 back/200 kick with board & snorkel
    4 x 125/2:15 smooth, build each - 100 free/25 stroke
    -- did fly-back-breast-back for stroke
    4 x 50/1:00 25 smooth - 25 strong with High Arm Recovery & breath control

    Kick Set (600)
    8 x 75 strong builds/1:45
    --Odds: 25 with board - 25 Tombstone - 25 swim with strong kick
    --Evens: 25 UW SDK - 25 Streamline flutter on surface - 25 swim with strong kick
    -- With fins - did free on odds, back on evens, ave 1:10-1:15 on all

    Main Set: (700)
    4 x 100 Pull/2:00 build each & dps
    --#1-2 free at 1:30, #3-4 back at 1:43
    4 x 50 Swim/55 strong efforts & dps
    -- all free, 42-43 w/18-19 SPL
    4 x 25/1:00 very strong effort with breath control
    -- all free, 17-18 and breathing every 4-6 strokes

    Warm down
    100 easy free & back

    Total: 2600 meters
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  8. Tuesday, 10/2/12

    by , October 3rd, 2012 at 06:28 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up: (1000)
    300 choice - free & back
    10 x 50 free:
    - 1/1:00 smooth, 2/55 strong
    - 1/1:00 smooth, 2/50 strong
    - 1/1:00 smooth, 2/45 strong
    - 1/1:00 smooth
    2 x 100 Back
    - (25 fist/25 scull/25 drill/25 dps)

    Main Set #1 Back (600)
    3 x 200/4:30 - With fins
    100 - 10sr - 50 - 5sr - 50 (NS) - went 3:00 (1:33-1:27)
    100 - 10sr - 100 (NS) Went 3:05 (1:35-1:30)
    200 (NS) - went 3:10

    Main Set #2 Fly/Free (500)
    10 x 50/1:15 (15 ez free - 20 fast fly - 15 ez free) - ave 47 on this set

    Kick Set (400)
    400 IM

    Warm down (200)
    4 x 50/1:10 smooth

    Total: 2700 meters
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  9. Monday, 10/1/12

    by , October 1st, 2012 at 07:50 PM (A comfort swimmer's guide to easy swimming)
    Because the weather has been so nice, the pool manager has postponed the closing of the outdoor pool.
    Even though we could use some precip. I hope it continues to stay warm for another month or so. I hate swimming indoors!

    SCM

    Warm up (1100)
    300 smooth swim - free & back
    300 IM - Alternate 25 kick/25 drill/25 swim
    4 x 75/1:30 - desc.
    4 x 50/1:10 - 15 - 20 - 15 ( Fast break outs and fast finishes)


    Main Set: (1500)
    15 x 100's (no extra rest between rounds of 3)
    3/2:25 - (75 kick - 25 smooth swim) - went 2:10
    3/2:15 - (50 kick - 50 swim) - went 2:00
    3/2:05 - (25 kick - 75 swim) - went 1:50
    3/1:50 - swim - went 1:35
    3/1:45 - swim - went 1:37


    Warm down
    100 easy free & back

    Total: 2700 meters
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  10. I'm back!

    by , September 29th, 2012 at 12:41 PM (A comfort swimmer's guide to easy swimming)
    I took most of the last week off from swimming. Need the break both mentally and physically. So I swam last night and then again this morning.

    Here's what I did last night:

    Friday, 9/28/12
    SCM

    Warm up (700)
    200 swim - 200 kick - 200 pull - 100 scull

    Main Set: Free (1600)
    1 x 400/30sr NS - went 6:25 (3:15-3:10)
    2 x 200/3:30 build each - went 3:12, 3:10
    4 x 100/1:45 ds set - went 1:35-1:33-1:32-1:31
    8 x 50/55 ds 4 - all were around :45

    Kick: On back no board
    4 x 100/10sr (50 easy - 50 build)
    - did these on 2:30 with times 2:15-2:20

    Warm down
    100 easy back & free

    Total: 2800 meters

    ---------------------------------
    Saturday, 9/29/12
    SCY

    Warmup
    300 swim - 150 free/150 back
    200 kick - flutter w/board & snorkel
    4 x 50 pull/1:00 build -all free
    4 x 50/1:00 IM order drills
    8 x 25/30 burst + cruise IM order

    Main Set - all backstroke
    3 x 200/3:30 build each - 3:15-3:10-3:05
    3 x 100/1:45 ds to strong - 1:32-1:33-1:30
    4 x 50/1:00 25 smooth - 25 fast - 41-42 on all
    4 x 25/45 fast - 18
    8 x 12.5/30 fast

    Pull/Swim/Scull
    12 x 50/1:10
    Alternate 50 scull - 50 swim - all free

    100 IM easy warm down


    Total: 3200 yards





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  11. Friday, 9/21/12

    by , September 21st, 2012 at 12:09 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Did this workout a year ago.

    Warm up (700)
    300 free
    400 --> Alternate: 25 kick - 25 Drill - 25 Scull - 25 Swim

    Swim Sets
    4 x 100 Free/1:40 build each
    - times were 1:20 on these

    10 x 50/1:00 Every 3rd FAST
    - did this set all back, fast ones 37, the rest were around 45

    8 x 50/1:15 - 12.5 smooth then accelerate into the Wall, Tight, Fast Turn, tight streamline with fast, narrow SDK and explosive breakout and burst to mid pool, then smooth to finish.
    - did 1-4 free, 5-6 fly, 7-8 back.

    4 x 50/1:00 Pace
    - free, at 38

    1 x 400 IM Kick

    1 x 400 pull, free w/buoy and snorkel


    Total: 3000 yards
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  12. Thursday, 9/20/12

    by , September 21st, 2012 at 11:52 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery day today. Am pretty sore since I resumed strenght training after a 2 month lay off.
    Took this from Leslie's HIT week 36.

    200 swim
    200 IM drill
    100 kick
    4 x 25 scull
    8 x 25 shooters w/fins @ :45

    Main Sets:
    4 x 50 free drill @ :30 RI
    4 x 25 human drill @ :20 RI
    4 x 25 free DPS @ :20 RI
    4 x 25 1 breath free @ :30 RI
    50 EZ

    4 x 25 breast drill @ :30 RI
    4 x 25 breast DPS @ :20 RI
    4 x 25 breast kick @ :30 RI
    1 x 100 IM kick
    50 EZ

    4 x 50 back drill @ 30 RI
    4 x 25 back DPS @ :20 RI
    4 x 25 back swim strong @ :45

    100 EZ

    Total: 2300 meters
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  13. Wednesday, 9/19/12

    by , September 19th, 2012 at 08:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warmup
    15 min choice (800)
    - did 200 swim free & back
    - 200 kick with board & snorkel
    - 200 pull free & back w/buoy only
    - 4 x 50/1:00 build

    Set #1: (300)
    8 x 25/:45 burst + cruise
    - 4 free swim, 4 dolphin kick underwater
    100 easy

    Set #2: Main Set
    2 x through:
    - round 1 back, round 2 free:

    25 AFAP + 25 EZ @ 1:10
    50 @ 100 pace/1:30
    - back = 42, free = 37
    100 @ 200 pace
    - back = 1:32, free = 1:22
    200 EZ/5:00

    workout called for 3-4 rounds but I stopped after 2 rounds because I was tired, sore and not very motivated.

    Warmdown
    100 easy

    Total: 2000 meters
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  14. Tuesday, 9/18/12

    by , September 19th, 2012 at 12:07 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (800)
    300 swim - 100 free/100 back/100 free
    200 kick - 100 free/100 back
    4 x 50/1:00 25 drill - 25 swim with overkick
    4 x 25/30 strong

    Main Set (1400)
    1 x 200/3:30 smooth
    - went 3:05
    2 x 100/2:00 Very Strong Effort (85 - 90%)
    - went 1:23 on both
    1 x 200/3:30 smooth
    - went 3:07
    4 x 50/1:30 Faster (90 - 95%)
    - went :40 on first, :38 on the rest
    1 x 200/3:30 smooth
    - went 3:15
    8 x 25/1:00 AFAP (95 - 100%)
    - went :18 on 1-4, :17 on 5-85
    1 x 200 smooth - went 3:20

    Kick set (500)
    10 x 50/1:15 all very strong
    - did flutter on belly with board & snorkel on 1-5, ave 1:05, 6-10 on back, ave 1:08

    Warm down
    200 easy

    Total: 2900 meters
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  15. Monday, 9/17/12

    by , September 17th, 2012 at 05:01 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (900)
    100 choice swim free
    100 IM kick
    100 back
    100 scull
    100 kick
    100 drill
    100 free

    4 x 50/1:00 ds
    - swam back

    Set #1 (500)
    10 x 50 as:

    - 2/1:00 - smooth 1/55 - strong
    - 2/1:00 - smooth 1/50 - strong
    - 2/1:00 - smooth 1/45 - strong
    - 50 easy

    - Swam free on these, smooth ones around 45, strong ones around 40

    Set # 2 (950)
    3 x 200 Free + 50 easy/6:00
    100 - 10 - 50 - 5 - 50 NS - went 2:50 (1:26-1:24)
    100 - 10 - 100 NS - went 2:50 (1:26-42-42)
    200 NS - Strong as possible - went 2:53

    2 x 100 Free/20sr (25 front scull - 25 fist - 25 front - 25 catch up)

    Set #3: Kick
    300 IM kick

    50 easy

    Total: 2700 meters
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  16. Saturday, 9/15/12

    by , September 15th, 2012 at 12:46 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    500 choice
    - swam as 100 free/100 back/75 free/75 back...
    4 x 50/1:10 strong builds - all free @ 37
    4 x 25/45 burst + cruise - went fly-free-back-free
    4 x 12.5/30 FAST - all free
    50 easy

    Set #1

    10 x 50/2:00 Fast break outs - strong swim - fast finishes
    - swam these as #1 & 5 fly, 36; #3, 7, & 9 back, 37, and evens free, 33


    Set #2 - Main Set
    2 x the following: - 1st time back, 2nd time free
    Kick 2 x 100 dolphin with fins (1st 10 under water off walls)/2:30
    Pull 4 x 50/1:00 - back 45, free 40
    Swim 4 x 50/1:00 build - back 42, free 38
    Swim FAST 4 x 25/1:00
    - did back 1st time but was starting to cramp on 2nd round so skipped the 4 x 25s and did cool down
    100 easy

    200 easy to cool down

    Total: 3000 yards
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  17. Friday, 9/14/12

    by , September 14th, 2012 at 04:36 PM (A comfort swimmer's guide to easy swimming)
    Swam during my lunch hour so I could swim in outdoor pool and get some sunshine. Was a beautiful day!

    SCM, Solo

    Warm up
    300 choice of stroke, drill, kick, equipment
    - swam 100 free/100 back/100 free
    3 x 100 build/1:45
    - free, all at 1:30
    6 x 25/45 burst + cruise

    - 2x fly-back-free,
    50 ez

    Main Set
    3 x 250/5:00 with fins and snorkel

    (50 swim-50 fists-50 swim-50 catch up-50 swim)
    - free, times were around 3:50 on all
    3 x 200 Back/4:00 strong builds
    - went 3:34-3:24-3:22 I felt really good on these, smooth and strong.
    3 x 100 choice/3:00 fast efforts

    - did free at 1:24-1:22-1:21
    3 x 50 back/2:00, strong
    - went 43-42-44

    Warm down
    - did 100 easy free & back


    Total: 2700 meters
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  18. Thursday, 9/13/12

    by , September 13th, 2012 at 11:26 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Recovery Day

    400 swim - swam 200 free/200 back
    300 pull - all free w/paddles, buoy & snorkel
    200 kick - flutter w/board & snorkel
    100 swim - IM
    400 pull - back w/buoy and catch paddles
    300 kick - 150 flutter w/board & snorkel/150 flutter on back
    200 swim - back
    100 pull - free w/buoy only
    400 kick - 200 flutter w/board & snorkel/200 flutter on back
    300 swim - back
    200 pull - free with paddles & buoy
    100 kick - kick on back

    6 x 25 shooters/1:00
    50 easy free

    Total: 3200 yards
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  19. Wednesday, 9/12/12

    by , September 12th, 2012 at 12:18 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (900)
    200 swim free
    3 x (25 fist - 25 scull - 25 1-arm - 25 dps)
    - all free
    Kick 200 IM
    3 x 50/1:00 back, build + dc
    50 easy free

    Mini Sprint Set (450)
    3x through the following:
    2 x 25/30 strong
    4 x 12.5/30 FAST
    50 easy free

    - did #1 fly, #2 back #3 free, no times

    Main Set (700)
    Swim following 3 x's:
    - did #1 fly, #2 back, #3 free
    1 x 50/1:00 fast
    - fly = 37, back = 38, free = 34
    2 x 25/1:00 fast

    - fly = 17, back = 18, free = 15 (times are for 2nd one only)
    4 x 12.5/1:00 fast
    1:00 break (swim easy 50 during rest)

    100 easy

    Kick: (400)

    400 continuous
    - did 200 free w/board & snorkel, 200 on back

    100 easy free

    Total: 2550 yards
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  20. Tuesday, 9/11/12

    by , September 12th, 2012 at 12:14 PM (A comfort swimmer's guide to easy swimming)
    Solo, SCM
    Swam after work so I could take advantage of the extra time available for lap swim and swim outside.

    Warm up (800)
    400 swim
    - did 200 free/200 back

    4 x 50/10sr, 25 drill/25 swim dps & build
    - did this set IM order
    8 x 25/40 strong efforts
    - did these IM order x 2

    Main Set: Free or Back (1200)
    Swim following 2 x's through: 1st time free, 2nd time back
    1 x 150/2:30 (2:45 for back) smooth
    - went 2:12 free, 2:30 back
    2 x 100/1:45 (2:00 for back) strong builds
    - went free: 1:30, 1:28; back: 1:40, 1:39
    3 x 50/1:15 fast pace
    - free: 43-42-40, back: 49-47-46
    4 x 25/45 afap
    - around 17 for free, 22 for back

    Kick Set: (600)
    8 x 75/1:30 with fins 25 under - 50 streamline on surface

    Pull: (400)
    8 x 50/1:00 smooth with perfect technique
    - with buoy and snorkel, no paddles, ave 40

    Warm down
    100 easy free and back

    Total: 3100 meters

    Updated September 12th, 2012 at 02:16 PM by poolraat

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