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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. Tuesday, 8/7/12

    by , August 7th, 2012 at 04:41 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (800)
    300 Choice
    -- swam 100 free/100 back/100 free
    10 x 50/55 ds 3 - 3 - 3 #10 ez

    Main Set: (1800)
    2x through, backstroke, then free:
    200 swim w/paddles, 15 sr
    2 x 150 Kick/15-20 sr build
    3 x 100 back/2:00, free/1:50 Strong Pace
    4 x 25/:45 Fast Tempo

    Warm down
    100 easy

    Total: 2700 meters
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  2. Monday, 8/6/12

    by , August 6th, 2012 at 04:50 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm - up (900)
    300 Drill/Swim - with Snorkel, Fins Paddles
    - Alternate 100 Drill - 50 Swim
    3 x 100 Free/1:50 Build
    3 x 50 Back/1:00 ds
    4 x 25 Fly or Brst/40 Strong
    50 easy

    Main Set: (1500)
    1 x 500/9:00 Build
    -- Broken 200 - 200 100 w/10 sr after each
    -- went 7:55
    3 x 100/1:45 Very Strong
    -- ave 1:33

    1 x 400/7:30 sec Build
    -- Broken 200 - 100 - 50 50 w/10 sr after each
    -- went 6:15

    3 x 100/2:00 Stronger
    -- ave 1:30

    Kick (500)
    10 x 50/1:20 STRONG Kick
    -- 1-5 w/board & snorkel, 6-10 on back, ave 1:10 on all.

    Warm down
    50 easy

    Total: 2950 meters
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  3. Saturday, 8/4/12

    by , August 6th, 2012 at 11:40 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (800)
    400 Choice - went free-back by 100's
    200 kick
    200 pull

    Main Set (1500)
    8 x 100/2:00 Alternate:
    --- 100 free Strong
    --- 100 back strong
    focus on good technique, turns, streamlines

    8 x 50/1:15 Odds strong back, Evens breast

    12 x 25/45 Alternate:
    --- Fast fly or free w/breath control
    --- Easy free

    Kick Set:
    4 x 100 Kick/2:30 Desc

    Warm down
    100 easy

    2800 meters

    Had a longer workout planned but then a friend wanted to do a ride up Lamoille Canyon, a 2000' climb in 12 miles, so I cut the swim short in an attempt to save my legs for the ride. Didn't help. I made it about halfway up the canyon before cramping. So I told him not to wait for me at the top and I went back down to Lamoille and sat on the porch of O'Carroll's (local pub) drinking beer until he came back down.
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  4. Friday, 8/3/12

    by , August 3rd, 2012 at 01:09 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warmup
    300 swim as 150 free/150 back
    200 kick as 100 flutter w/board & snorkel/100 flutter on back
    4 x 50/1:00, 25 stroke/25 free, - IM order for stroke
    4 x 50/1:00 free
    #1) 25 Fast 25 easy, #2) 25 easy 25 Fast #3) 50 easy, #4) 50 Fast

    Set #1: Stroke/Free
    Swim 2x:
    3 x 100/2:00
    1= 25 fly 75 free
    2= 25 free 50 back 25 free
    3 = 50 free 25 breast - 25 free
    2 x 100 IM/2:15
    -- went 1:40-45 on all

    Set #2: Kick/Swim
    8 x 50/1:20, 25 fast 25 easy
    - did flutter w/board & snorkel on 1-4, flutter on back on 5-8
    -- ave 1:05 an all

    Set #3: Pull
    1 x 400
    - free w/buoy only

    Cool down
    100 easy free & back

    Total: 2800 meters
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  5. Thursday, 8/2/12

    by , August 2nd, 2012 at 11:57 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (1000)
    4 x 150 (S-K-P-S)
    4 x 50 Back build/1:10
    4 x 25 Fly Strong/45
    4 x 25 Breast /45

    Set #1 Free/IM (600)
    6 x 100/2:15 try to descend or stay even
    --Odds Free - went 1:37-1:34-1:30
    --Evens IM - went 1:45-1:42-1:40

    Set #2 Free/Back Swim w/Catch paddles (1000)
    5 x 200/30sr odds back, evens free
    -- back at 3:30, free at 3:12

    Warm down
    200 easy

    Total: 2800 meters
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  6. Wednesday, 8/1/12

    by , August 1st, 2012 at 04:38 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    300 choice - swam all free
    3 x 100/1:45 build each - pull free w/buoy & snorkel, ave 1:30
    200 kick - flutter on back
    100 sculling

    Main Set:
    3 x 300/5:15 build each
    - went 4:52-4:45-4:45
    1:00 rest

    12 x 25/50 Fast- Breath control w/free & fly
    10m kick outs with Back
    - IM order on this set
    1:00 rest

    6 x 50/1:30 FAST w/fins
    - went 2x fly-back-free
    - 37, 38 for fly, 37-38 for back, 37,36 for free
    1:00 rest

    8 x 25/45 IM order Fast - breath control w/free & fly, 10m kick outs with back

    Warm down
    1 x 200 smooth

    Total: 2800 meters
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  7. Tuesday, 7/31/12

    by , July 31st, 2012 at 07:53 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (700)
    300 swim free
    4 x 100/1:45 w/freestyler paddles and snorkel - ave 1:30

    Kick Set (600)
    2x
    100/2:30 build
    4 x 50/1:15 strong
    - 1st time flutter with board & snorkel, 2nd time flutter on back

    Main Set (1600)
    2x
    8 x 50 + 25/10 sr, 50's pace and 25's easy
    200 easy free/drill
    - 1st time free, 2nd time back

    Total: 2900 meters
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  8. Thursday, 7/26/12

    by , July 26th, 2012 at 12:08 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Simple workout today. Swam about 1200 meters continuous, practicing sighting at least once each lap.

    Tomorrow we will make the 8 hour drive to Bend, Oregon where we will spend the weekend at Elk Lake for the Cascade Lakes Open Water Festival. I will be swimming the following:

    Friday, 6:00pm - 3000 meter
    Saturday, 9:30 am - 500 meter
    Saturday, 11:45 am - 1500 meter
    Sunday, 8:45 am - 5000 meter
    Sunday, 11:45 am - 1000 meter
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  9. Wednesday, 7/25/12

    by , July 25th, 2012 at 01:22 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up: (1000)
    300 choice - free & back
    3 x 100/2:00 back, build each
    200 kick
    100 scull
    100 EZ swim

    Main Set (1500)
    3 x 300/30sr build each
    - used paddles on #1 & 2, went 4:55, 4:50; no equip on #3, went 5:00
    1:00 rest

    12 x 25/50 Fast- Breath control w/Free, 10m kick outs with Back
    - IM order on these: fly w/breathing every other stroke, back w/10 SDK to breakout, breast w/long pullout, free w/breathing every 4 strokes
    1:00 rest

    6 x 50/1:30 FAST pace -Free or back
    - 1-3 free, went 39-39-38; 4-6 back, went 44-45-45
    1:00 rest

    Warm Down
    1 x 300 smooth free

    Total: 2800 meters



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  10. Tuesday, 7/24/12

    by , July 24th, 2012 at 06:01 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Warm up (800)
    800 continuous freestyle swim w/sighting


    Kick set w/fins (400)
    2 x 200/20sr 25 fast - 50 ez - 75 fast - 50 ez

    Main Set (1200)
    3 x 400 on 7:00, neg split
    - went 6:30 on all

    Pull (800)
    1 x 800 work the walls and first 15m of each 50
    - w/buoy only, went 13:05

    100 easy

    Total: 3300 meters
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  11. Monday, 7/23/12

    by , July 23rd, 2012 at 05:58 PM (A comfort swimmer's guide to easy swimming)
    More IG

    SCM, Solo

    Warm up
    300 choice, - 150 free/150 back
    200 IM drill
    6 x 50/1:10, 15-20-15 - all free, 43-45 on these

    Main set
    6 x 200 /3:30 build
    - all were 3:13-3:15
    6 x 100/1:50
    - all were 1:33-35
    6 x 50/1:30 FAST
    - all were 40-41

    Warm down
    100 easy

    Total: 3000 meters
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  12. Saturday, 7/21/12

    by , July 21st, 2012 at 03:26 PM (A comfort swimmer's guide to easy swimming)
    Today was supposed to be a distance free day since I have a week until I spend the weekend doing 5 open water races. But RL got in the way and I had to be on job site at 5:30 to observe a concrete pour. So instead of getting to the pool at 7:00 and having 2 hours to swim I didn't get there until around 8:00 leaving me with only an hour. But I made the best of it with a short warm up and then a set of 500's.



    SCM, Solo

    Warm up
    1 x 300 free, build
    1 x 100 kick

    Main Set
    5 x 500/30 sr, after the 1st one at 8:20, kept the rest at 8:15.

    Warm down
    100 easy back & free

    Total: 2900 meters
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  13. Friday, 7/120/12

    by , July 20th, 2012 at 05:04 PM (A comfort swimmer's guide to easy swimming)
    Did 21 mi bike ride early this morning while it was still cool.

    SCM, Solo

    Warm up (600)
    400 choice
    - did 100 swim/50 kick/50 drill x 2
    4 x 50/55 ds
    - free on these

    Main Set (1600)
    Repeat 2x
    1 x 500/8:30: first & last 25 sprint & sight
    - used tempo trainer on these to help me keep stroke cadence consistant.
    - on 1st, I went 8:05, on 2nd, 8:00

    3 x 100/1:45: #1& 3 strong, #2 easy
    - round 1 I went 1:30-1:40-1:32, round 2 went 1:25-1:40-1:27
    - no extra rest between rounds

    Kick Set (400)
    8 x 50 Kick/1:15
    - 1-4 w/board & snorkel, 5-8 on back, ave 1:05 on these

    Sprint (300)
    4 x 25/45 fast
    - was supposed to do 12 x 25 in this set but calf cramped on 5th one, so stopped and swam easy 50 and got out


    Total: 2750 meters
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  14. Thursday, 7/19/12

    by , July 19th, 2012 at 04:44 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (800)
    400 choice, did 2x (100 swim/50 kick/50 drill)
    4 x 100/2:00 (25 drill 75 build swim)

    Sprint set (600)
    12 x 50/1:15
    #1 = 25 EZ 25 build to sprint finish
    #2 = 15m EZ 25 sprint 10m EZ
    #3 = 25 sprint 25 EZ
    was around 42-43 on all

    Main set: (1900)
    1 x 1000/30sr
    (with open water sighting each length)
    - I might have swam 1100 lost count and time when I stopped was 18:55

    Pace work
    Swam the following at 1:40/100 pace - all on 10 sr
    2 x 50, 2 x 100, 2 x 150, 2 x 100, 2 x 50


    Total: 3300 meters

    Updated July 23rd, 2012 at 06:55 PM by poolraat

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  15. Wednesday, 7/18/12

    by , July 18th, 2012 at 04:45 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (600)
    2 x 300/20sr
    - #1 - drill/swim by 50's
    - #2 - kick/swim by 50's

    Pull w/buoy and catch paddles (900)
    3 x 300/5:20 - 3rd and 6th 50's are backstroke
    - average 5:00 on these

    Swim (1000)
    4 x 250/4:30, 3rd 50 back stroke
    - ave 4:15 on these

    Swim Free (600)
    4 x (50/55 @ 80%, 100/1:50 @ 70%)
    - around 45 on 50's, 1:35 on 100's

    Warm down
    100 easy - DAB, back, breast, free by 25's

    Total: 3200 meters

    Yesterday, I submitted my entry for the Cascade Lakes Open Water Festival at Elk Lake near Bend Oregon. There are 5 OW swims over 3 days, 3k on Friday evening, 500m & 1500m on Saturday and 5k & 1000m on Sunday. I entered all 5. Since I have to drive 8 hours each way to get there I might as well get my money's worth!
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  16. Tuesday, 7/17/12

    by , July 17th, 2012 at 11:37 AM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    Warm up
    600 swim

    2 x 200 kick/15 sr
    - did 1st one w/board & snorkel, 2nd one on back

    1 x 200 back, smooth

    Main Set
    12 x 100 free pace
    - 1-3/2:00
    - 4-6/1:55
    - 7-9/1:50
    - 10-12/1:45
    - Averaged 1:35 for set, fastest at 1:33, slowest at 1:37

    Pull Set
    1 x 600 w/buoy only

    Total: 3000 meters
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  17. Monday, 7/16/12

    by , July 16th, 2012 at 07:47 PM (A comfort swimmer's guide to easy swimming)
    SCM, in the rain with swim buddy

    Warm up (800)
    400 choice alternated free & back by 100's
    8 x 50 - Odds = pull with paddles/1:00
    - Evens = kick using paddles as kick board/1:15

    Pull (1200)
    3 x 400/20 sr with snorkel & bouy
    - was around 6:30 on all 3

    Kick (400)
    8 x 50 Kick Choice/1:15 flutter kick on back

    Swim/Drills (300)
    1 x 300 as (100 swim 100 kick/swim 100 drill/swim) by 50's


    Total: 2700 meters
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  18. Saturday, 7/14/12

    by , July 14th, 2012 at 03:08 PM (A comfort swimmer's guide to easy swimming)
    No swim today. Instead I did a 45 mile bike ride with a friend.
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  19. Friday, 7/13/12

    by , July 13th, 2012 at 04:25 PM (A comfort swimmer's guide to easy swimming)
    Took yesterday as a rest day and did not swim.

    Rode 22 miles on bike this morning.

    SCM, Solo
    Warm up:
    500 various
    - did 100 free/100 back/100 kick/100 pull free/100 pull back

    Main Sets:
    3 x (4 x 50) @ :20 RI
    1 = kick
    2 = drill
    3 = scull
    4 = swim
    - did free, breast, back; free & breast w/snorkel

    8 x 50 kick to 10-12 meters + smooth free/1:10
    - did 10-12 SDK then swim

    4 x 100 backstroke @ 2:10
    50 EZ

    4 x 100 kick @ 2:00 w/fins - did 1-2 w/snorkel & board, 3-4 on back; dolphin and flutter
    50 EZ

    6 x 50 @ 1:10
    odds = free breathing every 5th stroke
    evens = smooth free

    50 EZ

    Total: 2750 meters
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  20. Wednesday, 7/11/12

    by , July 11th, 2012 at 04:31 PM (A comfort swimmer's guide to easy swimming)
    I was going to ride last night after work but it's been so hot that I went out at 5:30 this morning while it was still cool and did 16 mi.

    Swam today during my lunch break. Still doing recovery and will do so the rest of the week.

    SCM, Solo
    Warm up:
    500 as 100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back

    Main:
    --everything @ :30 RI
    1 x 200 D-S-K-S
    1 x 200 IM drill
    2 x 100 kick
    4 x 50 smooth free

    2 x 200 free w/buoy paddles, & snorkel)
    2 x 100 back, work UWs
    4 x 50 kick w/fins UW to 15-20 m
    4 x 50 choice

    Total: 2300 meters

    Am starting to feel rested even though it's only been a few days since I got back from Nationals. But I will continue with the recovery swims this week before picking it back up next week. I plan to do at least 2 HIT workouts weekly with the remainder of my training being more endurance, distance type training to prepare for 2 - 1500m open water swims I will do in August.
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