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  1. Thursday, 8/9/12

    by , August 9th, 2012 at 11:43 AM (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
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  2. Wednesday, 8/8/12

    by , August 8th, 2012 at 04:41 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
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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. 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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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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