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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. Monday, 9/10/12

    by , September 10th, 2012 at 02:36 PM (A comfort swimmer's guide to easy swimming)
    I swam inside today for the 1st time in 2 or 3 months. It is now getting too dark to see in the morning for outdoor pool workouts. If I swim at noon or in the evening I will be able to go outside for another 3 weeks then the outdoor pool will be closed for the year.

    SCY, Solo

    Warm up
    400 swim as 100 free/100 back...
    300 free pull with buoy, paddles and snorkel
    200 kick as 100 free/100 back
    100 scull

    4 x 50: 1/1:00, 1/55, 1/50, 1/45
    - ave 37's on these

    Main Set
    2 x 100/1:50 reverse IM strong builds
    - around 1:35 on these
    1 x 200/3:30 smooth free
    - went 2:55
    4 x 25 kick/40 12.5 under 12.5 above
    - SDK for underwater, flutter for surface, all on back

    easy 50

    2 x 100/1:55 reverse IM strong builds - around 1:35 on these
    1 x 200/4:00 smooth back
    - went 3:20
    4 x 25 kick/50 12. under 12.5 above
    - SDK for underwater, flutter for surface, all on back

    easy 50

    2 x 200 /4:00 may use fins
    - did these back, no fins
    -- #1 100-10sr-50-5sr-50 neg split
    - went 2:55 (1:30-:42-:43)
    -- #2 100-10sr-100 neg split
    - went 3:00 (1:30-1:30)
    1 x 100 as strong as possible - went 1:25

    Cool Down
    200 easy free

    Total: 3000 yards
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  2. Friday, 9/7/12

    by , September 7th, 2012 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    200 swim 200 kick/swim
    200 drill/swim 200 scull/pull by 50s
    4 x 50/55 build each and try to descend

    Main Set
    Kick 4 x 50/1:20, Flutter w/board & snorkel
    - ave. 1:05
    2 x 100/1:50 Free Build DPS
    - ave 1:35 w/ 17 spl
    2 x 150/3:00 Free Strong effort on each
    - went 2:17, 2:14 and 18 spl

    Kick 4 x 50/1:20 Flutter on back
    - ave 1:02
    2 x 100/2:15 Back choice of drill
    - fist drill, went 1:57-58
    3 x 100/2:00 Back Strong effort on each
    - went 1:42, 1:41, 1:39

    Kick 4 x 50/1:30 Dolphin
    - ave 1:17
    4 x 25/1:00 fast fly

    Warm down
    50 easy free

    Total: 2750 meters
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  3. Thursday, 9/6/12

    by , September 6th, 2012 at 07:22 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Swam during my lunch hour today. Was nice to get a bit of sun.

    Warm Up (900)
    200 swim 200 kick 200 IM drill 200 pull
    - except for drill I did all of the above as 100 free/100 back
    4 x 25 shooters (dolphin under water AFAP w/fins)/45

    Sprint Set #1 (400)
    1 x 100 strong free build - went 1:28
    1 x 100 AFAP free - went 1:18
    200 EZ - went 3:20

    Sprint Set #2; Free/Stroke (1000)
    Swim the following 2 x:
    12 x 25/45 FAST
    - 1st time through did IM order x3, 2nd time did as fly-free-back-free x3
    1 x 200/3:30 smooth - went 3:10, 3:05

    Kick Set: Steady Effort (500)
    300 flutter w/snorkel & board 10sr 200 on back

    Total: 2800 meters
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  4. Wednesday, 9/5/12

    by , September 5th, 2012 at 02:00 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I'm really enjoying swimming outside in the early morning. It's just light enought to see when I start and sunrise is about halfway through my workout. Soon it will be too dark and cold to swim in the outdoor pool in the mornings and the lifeguards will close it for morning swim. Then it will close for the season at the end of this month. That will suck since the indoor pool gets very crowded during morning lap swim.

    Warm up (1000)
    2 x (100 swim - 100 drill - 100 pull)
    - 1st time free, 2nd time back
    4 x 100 kick/2:30, build
    - #1 & 2 = free at 2:12-15, #3 & 4 = back at 2:10

    Scull/drill/swim (400)
    8 x 50 free or back/1:00 odds 25 swim/25 scull; evens 25 drill/25 swim
    - 1-4 free, 5-8 back

    Main Set (1400)
    4 x 200/3:30 for free, 4:00 for back
    - free went 3:15, 3:10; back went 3:40, 3:30
    8 x 25/40; #1 = 12.5 fast - 12.5 ez, #2 = 12.5 ez - 12.5 fast
    #3 = 25 ez, #4 = 25 fast
    - 1-4 free, 5-8 back

    1 x 400 free - strong negative split
    - went 6:35 (3:20-3:15 by 200's)

    Warm down
    100 easy free

    Total: 2900 meters
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  5. Tuesday, 9/4/12

    by , September 4th, 2012 at 12:54 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    300 swim - 150 free/150 back
    200 kick - 100 free/100 back
    4 x 50/1:00 drill/swim by 25, IM order
    4 x 75 pull alt 75 free/75 back

    Swim 8 x 25/45 IM
    Kick 3 x 50/1:15 w/board & snorkel
    - 1:05
    50 easy

    Swim 8 x 25/30 free, try to hold 21's on these
    - was unable to see clock because of the glare and steam coming off the water, so I was just guessing at interval and didn't get times.
    Kick 3 x 50/1:15 back
    - 1:00
    50 easy

    Swim 8 x 25/45 Back all fast
    - see above
    Kick 3 x 50/1:15 dolphin ds
    - 1:05-1:10 on these
    50 easy

    Pull 6 x 75/1:30 ds 1 - 4, on 1 - 4 breathe every 4-5, on 5-6 breathe whatever and try to go faster
    - around 1:08-1:10 on 1-4, 1:03-1:05 on 5-6

    Warm down
    50 free easy

    Total: 2700 meters

    Updated September 4th, 2012 at 01:03 PM by poolraat

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  6. Saturday, 9/1/12

    by , September 1st, 2012 at 02:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Did Workout #5 from Leslie's HIT for this week. Was a killer!


    Warm up/Transition:
    500 choice - did as 100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back

    8 x 50/1:15 kick with fins
    odds = 25 shooter + 25 EZ
    evens = 25 build + 25 EZ

    3 x (4 x 25)/:45
    1 = 12. fast + 12.5 cruise
    2 = 12.5 EZ + 12.5 fast
    3 = EZ
    4 = 200 pace
    - did round 1 fly, round 2 back, round 3 free


    100 EZ

    Main Sets:
    5 x 100 kick w/fins /2:00 -- descend to fast

    - flutter with board & snorkel, went 1:31->1:23
    - extra :30 sr

    8 x 25 kick w/fins /:45 -- 15 AFAP + cruise
    - on back, 8 fast sdk then fast kick on surface
    1:00 rest


    5 x 100 w/paddles /2:00-- descend to fast
    - with freestyler paddles, went 1:30->1:21
    - extra :30 sr

    8 x 25 w/paddles /:45
    odds = AFAP
    evens = EZ
    1:00 rest


    5 x 100 w/paddles & fins /2:00-- descend to fast
    - back with fins & catch paddles, went 1:38->1:29
    8 x 25 w/paddles & fins/:45 -- best average (removed paddles because shoulders were getting sore)
    - ave 18-19

    100 EZ

    Total: 3500 meters
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  7. Friday, 8/31/12

    by , August 31st, 2012 at 06:45 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I'm finally starting to feel better in the water and some of my speed is coming back.

    Warm-up
    300 swim choice - did 150 free/150 back

    200 IM Kick
    4 x 75's @ 1:30 as:
    50 swim/build to 90%/R:10/25 power kick
    4 x 50's @ 1:00 descend 1-4 to 200 pace

    Main Set
    2x, #1 back, #2 free
    1 x 100 max effort back = 1:31, free = 1:18
    1 x 100 recovery @ 2:00
    2 x 50's = #1 max effort, back = 43, free = 37

    #2 the last 50 of 200 race pace back = 44, free = 38
    1 x 100 recovery @ 2:00
    4 x 25's @ :45 at 200 race pace back = 22-23, free = 18-19
    1 x 100 recovery @ 2:00


    Cool Down
    400 easy

    Total: 2600 meters
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  8. Thursday, 8/30/12

    by , August 30th, 2012 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (1000)
    3 x 200 swim-kick-pull - all free
    4 x 75/2:00 kick - on back

    4 x 25/40 15m #1-3 fast, choice of stroke, #4 ez
    - fly-back-free

    Pull Set (800)
    Backstroke with paddles and bouy
    200 went 3:35 (10sr) - 100 went 1:43 (10sr) - 50 went :49 (10sr)

    Now with paddles and fins
    200 went 3:15 (10sr) -100 went 1:31 (10sr) - 50 went :44

    100 easy free

    Sprint Set
    4 x 50/3:00 FAST as possible

    - free: went 35-37 on all
    200 easy freestyle

    There was more but was out of time so stopped here

    Total: 2200 meters
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  9. Wednesday, 8/29/12

    by , August 29th, 2012 at 02:22 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (900)
    6 x 150/20sr

    2x:
    1 - swim
    2 - kick
    3 - pull
    1st time free, 2nd time back


    Main Set (1800)
    4 x 100 IM/2:10

    - went 1:45 on all

    4 x 150 alternate freestyle and back
    - back was 2:45 on 3:00 interval, free was 2:25 on 2:45 interval


    4 x 200 freestyle, every third 50 backstroke
    - went 3:18-3:20 on 3:35 interval

    Warm down

    100 easy

    Total: 2800 meters
    Categories
    Uncategorized
  10. Tuesday, 8/28/12

    by , August 28th, 2012 at 01:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim - free & back
    3 x 100/1:50 free, build
    200 IM Kick
    8 x 50/1:00 IM rotation by 25's

    Main Set
    12 x 100/2:00; odds back, evens free
    Consistent 85% effort
    -- Back ave 1:43, free ave 1:33

    8 x 50/1:20 (15 fast kick-20 smooth swim -15 fast Kick)

    Warm down
    100 easy free

    Total: 2900 meters
    Categories
    Uncategorized
  11. Monday, 8/27/12

    by , August 27th, 2012 at 08:17 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (900)
    300 choice - free & back
    3 x 100/1:45 build - free
    12 x 25/40 fast w/fins
    - odds: SDK to at least 15 m under water
    - Evens: swim choice - rotated free-back-fly

    Main Set: (1800)
    2 x 400/20sr
    -- #1 pull w/paddles & buoy - went 6:15
    -- #2 broken - no equip 200 r10 100 r5 - 100 - went 6:35
    3 x 200/3:30 build each to very strong - all back, went 3:45-3:45-3:40
    4 x 100/1:50 desc to fast - all free, went 1:40-1:35-1:35-1:37

    Kicks:
    200 on back as 25 fast, 25 easy

    Warm down
    100 easy

    Total: 3000 meters
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    Uncategorized
  12. Wednesday, 8/22/12

    by , August 22nd, 2012 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (800)
    1 x 300 Swim Choice
    1 x 200 25 kick/25 scull/25 drill/25 swim
    1 x 100 Kick choice
    4 x 50/55 desc

    Set #1:Major Stroke (1100)
    1 x 100 IM/2:00 Moderate
    4 x 75 Back/1:45 Strong to fast effort

    1 x 100 IM/2:00 Moderate
    6 x 50 Back/1:10 Strong to faster effort

    1 x 100 IM/2:00 Moderate
    8 x 25, odds fly, evens free/45 FAST

    Warm Down
    100 easy kick

    Total: 2000 meters
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    Uncategorized
  13. Tuesday, 8/21/12

    by , August 21st, 2012 at 05:24 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm Up: (1100)
    200 Swim / 200 Pull / 200 Kick / 200 Swim
    6 X 50/:55 free, desc 1-3, 4-6

    Main Set: (1800)
    2 X 300/5:15, free; 1st 100 @ 80% effort - 2nd 100 @ 85% effort - 3rd 100 @ 90% effort!

    3 X 200 / 3:30 free, Pull w/Buoy, Paddles & snorkel; Descend

    6 X 100/2:15, back Negative Split!

    Cool Down
    100 Easy drill

    Total: 3000 meters
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    Uncategorized
  14. Monday, 8/20/12

    by , August 20th, 2012 at 12:36 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    500 swim free & back
    2 x 100/15 sr, kick
    -- #1 w/board & snorkel, #2 on back
    2 x 100/15 sr, 25 scull/25 drill/25scull/25 swim
    6 x 25/:40 fly-back-breast
    1 x 50 12.5 ez/25 sprint/12.5 ez

    Main:
    1 x 200/4:00 smooth
    2 x 100/3:00 sprint
    -- free, went 1:27, 1:24
    1 x 200/4:00 smooth
    4 x 50/2:00 sprint
    -- back, ave 43
    1 x 200/4:00 smooth
    8 x 25 @ 1:00, sprint
    1-4 fly ave 20; 5-8 free, ave 18


    Warm Down
    1 x 100 easy

    Total: 2400 meters
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  15. Friday, 8/17/12

    by , August 17th, 2012 at 01:06 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    200 free - 200 kick - 200 pull
    8 x 25/40, 15 smooth then sprint to wall with strong kick, 1-4 free, 5-8 back

    Backstroke Set
    Repeat 2 x, 1st time back, 2nd time free
    1 x 200/4:00/3:30
    -- went back 3:30, free 3:15
    2 x 100/2:00/1:45
    -- back went 1:45, 1:42; free went 1:35, 1:34
    4 x 50/1:00
    -- back 50-48; free went 45-43

    Kick Set
    5 x 100/2:30
    1-2 streamline on back
    3-4 free with board & snorkel
    5 dolphin with board & snorkel

    Pull Set
    1 x 400 free with freestyle paddles, buoy and snorkel

    Total: 2900 meters
    Categories
    Uncategorized
  16. Thursday, 8/16/12

    by , August 16th, 2012 at 12:41 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    300 choice
    200 kick
    4 x 50/55 free build
    8 x 25/45 IM Order

    Main Set
    2 x through w/fins
    --1st time through back, 2nd time free
    300 kick ultra done as:
    12 x 25/:40, approx 18 yards fast & 7 cruise
    100 EZ
    5 x 50/1:15 back, /1:00 free @ 200 pace
    --back ave 42, free, ave 39
    100 EZ
    1 x 50/1:30 AFAP back 36, free 32
    100 EZ

    Total: 2700 meters
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  17. Wednesday, 8/15/12

    by , August 15th, 2012 at 07:26 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up: (900)
    200 swim 200 IM Kick 200 pull
    4 x 75s free/1:45 (25 scull 25 fist drill 25 swim build)

    Main Set: (1500)
    2 x 100 back/20 sr around 1:45-1:50
    2 x 100/1:50 free - around 1:35
    4 x 25/40 Strong Free - around 18

    2 x 100 back kick/15 sr - around 2:15
    2 x 100/15 sr free kick w/board & snorkel - around 2:15
    4 x 25/45 Strong Back kick - around 30

    2 x 100 back pull/ 20sr around 1:45 on these
    2 x 100/1:45 free pull - around 1:30
    4 x 25/40 Strong free pull - around 18

    Pull/Kick Set: 200 pull 200 kick

    Total: 2800 meters
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  18. Monday & Tuesday, 8/13-14/12

    by , August 14th, 2012 at 02:10 PM (A comfort swimmer's guide to easy swimming)
    Monday - 2200 meters, was very sore from weekend activities, biking and hiking so just did some easy swimming, a mix of free, back, and kicking.

    Tuesday
    SCM, Solo

    Warm up (800)
    300 free & back
    200 IM drill
    4 x 50 scull w/snorkel
    100 pull w/buoy only

    Main Set: Distance Free (1200)

    4 x 300 smooth Build each
    -- odds free/5:15, went 4:50 on both
    -- evens back/6:00, went 5:30 on both

    Drill/Swim ( 400)
    4x 100/2:00
    - 25 Catch up Drill
    - 50 Emphasizing Distance per stroke (17-18 spl)
    - 25 Strong with Strong Kick

    Kick (400)
    1 x 400 continuous kick w/board and snorkel, alternated flutter/dolphin by 100's

    Warm down
    100 easy

    2900 meters
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  19. Thursday, 8/9/12

    by , August 9th, 2012 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    500 Mixer (swim, kick, pull, drill, scull)
    3 x 100/1:50 desc

    Set #1 (1000)
    4 x 50/10sr breast pull w/ fins dolphin kick
    Kick: 1 x 300 choice

    1 x 200 Free/30sr, build smooth to strong
    1 x 150 IM/20sr, strong transitions
    1 x 100 back/20sr, strong
    1 x 50 free/1:00, strong to fast

    Set #2 (900)
    9 x 100/2:00
    100 @ 80 85%
    100 AFAP broken :10 @ 50
    100 EZ
    Round 1 with fins - went 1:27-1:13-1:45
    Round 2 with fins & paddles - went 1:28-1:13-1:40
    Round 3 swim - went 1:31-1:23-1:45

    Warm down

    Total: 2700 meters
    Categories
    Uncategorized
  20. Wednesday, 8/8/12

    by , August 8th, 2012 at 05:41 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    500 various
    -- did 100 free/100 back/100 free kick/100 back kick/50 free pull/50 back pull
    3 x 50 scull with strong kick @ :30 RI
    6 x 25 torque drill w/paddles @ :45
    50 EZ

    Speed Sets
    6 x 50 burst + cruise @ 1:30
    -- did 2 fly, 2 back, 2 free
    50 EZ

    6 x (25 AFAP + 50 EZ) @ 2:00
    -- did 2 fly, 2 back, 2 free
    50 EZ

    5 x 100 @ 3:00
    1 = smooth - went 1:35
    2 = 200 pace, negative split - went 1:23
    3 = fast @ 90%, broken @ 50 for :15 - went 1:18
    4 = EZ
    5 = AFAP - went 1:20

    200 easy

    Total: 2400 meters
    Categories
    Uncategorized
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