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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..

    by , February 24th, 2009 at 01:15 PM (A comfort swimmer's guide to easy swimming)
    Was very tired from a sleepless night so this one was a "just get through it" workout


    SCY, Solo


    Warmup:
    200 swim free
    400 reverse IM alt. kick/swim by 25
    300 pull breathe 3/5 by 25
    100 easy choice

    Main Set
    swim 3x300 with 30 sec. rest:

    #1 free, 6 fly kicks off every wall

    #2 back, 6 fly kicks off every wall

    #3 as 3x100 IM with 10 sec. rest;
    6 fly kicks off every wall except the breaststroke

    200 easy

    swim 6x50 on 1:00 choice: descend 1-3, 4-6 with 6 fly kicks off every wall

    Cool down
    200 easy

    2600


    Did a 40 minute spinning class at noon
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  2. Saturday, 2-21-09

    by , February 21st, 2009 at 07:22 PM (A comfort swimmer's guide to easy swimming)
    I did not swim yesterday. Only did my weight training session - legs and core.

    Today's swim:
    SCY Solo

    Warmup
    300 swim (free)
    200 kick(on back alt flutter/dolphin by 25)
    200 drill choice (IM order by 50)
    200 pull no free (did back w/p&b)

    8x50 on 1:00 drill/build by 25: mix up strokes
    (did 2 rounds in IM order)

    Main Set

    3 sets of 4x75, straight through, no rest between sets:
    set 1 fly/bk/br by 25 on 1:30 (about 1:13-:14 on these)

    set 2 all back on 1:30 descend 1-4 (went 1:10-> 1:01 on these)

    set 3 all free on 1:15 last 25 of each all out (averaged :58 on these)


    100 easy

    12x25 on 30, half under, half over: alt. 1 fly, 1 back, 1 free
    (did 1-6 on :30 then 7-12 on :35)

    Cool down
    100 easy

    Total: 2700 yards

    Updated February 21st, 2009 at 07:29 PM by poolraat

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  3. My last day at 56

    by , February 20th, 2009 at 12:18 AM (A comfort swimmer's guide to easy swimming)
    Today's workout was a recovery swim. I needed it. I've not been sleeping well lately and that along with the spinning and weight training I've been doing had me beat down. I skipped spin yesterday. Only did the swim. Today, the only other thing I did is yoga. I won't swim tomorrow. Will do my weight training - lower body and core, and then off to Stray Dog to celebrate my birthday by lifting 12 oz weights. I'll swim Saturday AM.


    So here's today's swim:
    SCY Solo

    Warmup
    4x300 w/15 rest as:
    200 free, 100 back
    200 back, 100 kick
    (kick on back in streamline)
    200 kick, 100 pull
    (kick w/board as 25 flutter/25whip, pull w/buoy only)
    200 pull, 100 choice
    (pull w/buoy only, 100 rev IM)


    Main Set
    swim 200 free w/20 sec rest (2:40)
    swim 4x50 free, descend 1-4 on 1:00 (:40 -> :31)
    200 IM drill/swim by 25 w/20
    2x100 IM on 2 (1:30, 1:27)
    200 choice w/20 sec rest (Back at 3:05)
    4x50 choice on 1:00, descend 1-4 (back - :45 -> :38)


    300 easy (alternated back/free by 50)

    Total: 2700
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  4. Aerobic day

    by , February 18th, 2009 at 01:24 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    800 swim alt. 150 free/50 no free
    (did back for the non-free)
    400 pull with paddles breathe 3/5/3/7 by 25
    (This wasn't too bad. I really need to focus to make the 7)

    Main Set
    swim 8x150 free on 2:15
    (Swam 1st one at about 2:10 and kept getting slower. It was touch and go at #4 so I changed the interval to 2:20 and we held 2:12-:13 for the last 4)
    6x75 on 1:30 alt 25 kick on back/50 swim back: descend 1-6
    (started these around 1:13-:14 and finished under 1:10)

    150 easy swim
    (did as 50 kick, 50 easy free, 50 DAB)


    Total: 3000 yards
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  5. Out of the comfort zone....again

    by , February 17th, 2009 at 05:37 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    500 swim
    (alternated free/back 2x100-2x75-2x50-2x25)
    200 IM drill
    8x25 w/ 5 sec. rest
    (alt. free/back)


    8x around:
    (I alternated back/free on this set, did not take any extra rest between rounds)
    75 smooth on 1:30
    (on back - 1:05-:07, on free - 1:01-:02)
    50 all out on 1:00
    (on back - :36-:37, on free - :32-:33)
    25 easy on 30


    pull 8x50 on 1:00 evens fast
    (buoy only, fast ones :34-:35)


    swim down 12x25 on 25 make interval
    (All free)

    2800
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  6. Pull, pull, pull....

    by , February 16th, 2009 at 02:56 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    600 swim alt 75 free/25 no free
    (on no free did fly-back-breast-breast-back-fly)
    300 IM drill

    Main Set
    pull 8 x 75 free (w/paddles) on 1:15: breathe 3/5/7/25
    (although I'm not very good at hypoxic sets I managed to do this one. swam these in about 1:05)
    100 easy

    pull 3 x 200 back (no paddles) on 3:30 desc. 1-3
    (went 3:20-:10-:02)
    100 easy

    pull 12x25 on 30 (no paddles) odds free, evens back: every 3rd one fast
    (on free ave :20 with fast ones around :15, on back ave :23 with fast ones around :18)
    Cool down
    200 easy

    2800

    Will do 40 min spin class during my lunch hour.
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  7. A short run

    by , February 16th, 2009 at 01:29 AM (A comfort swimmer's guide to easy swimming)
    I usually take Sunday as a rest day but a couple friends invited me to join them for a run (and breakfast after) this morning. How could I refuse an invitation from 2 young, beautiful women.

    We ran on the treadmills at the gym. In all the years I was a runner I had never trained on a treadmill so this was an interesting experience. I started by walking about 1/4 mi then went to a slow jog for a mile, walked 1/4, then another mile at a slightly faster pace, walked another 1/4, then a mile at the same pace as the previous one. Then walked another 1/4 to cool down. This is the first time I have ran in over 4 years.

    Then off to the Coffee Mug for breakfast. What a pleasant way to spend a Sunday morning.

    I'll probably be sore and feel like tomorrow.

    Updated February 16th, 2009 at 09:41 AM by poolraat

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  8. Mixing it up with Free and IM

    by , February 14th, 2009 at 02:38 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    Warmup:
    1 x 200 swim free
    1 x 400 reverse IM alt. kick/swim/25
    1 x 200 pull back
    6 x 50 choice alt. drill/build/25 on 1:00


    Main Set
    1 x 100 free on 1:40 (went 1:23)
    4 x 100IM on 2:00 (went 1:40->1:34)
    Rest 1:00
    2 x 100 free on 1:40 (ave 1:23)
    3 x 100IM on 1:55 (went 1:36->1:32)
    rest 1:00
    3 x 100 free on 1:40 (ave 1:24)
    2 x 100IM on 1:50 (went 1:34 on both)
    rest 1:00
    4 x 100 free on 1:40 (ave 1:25)
    1 x 100IM on 1:45 (went 1:31)


    swim down
    1 x 200 did a mix of DAB, easy kicking and easy free

    3300 yards
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  9. Lots of 50's

    by , February 12th, 2009 at 03:10 PM (A comfort swimmer's guide to easy swimming)
    Interesting workout today. Didn't seem real hard at first, but it kind of sneaks up on you.

    SCY, solo

    Warm up
    300 swim free
    200 swim no free (did back/breast by 50's)
    300 drill choice (did 200 free drills, 100 back drills)


    Main Set
    Go 50s on the 1:01. For each 50, leave on the interval and make it back by the next top. So, for example, on the 2nd one, you leave on the 1 and have to go at least a 59 to make it back by the top... for the 21st one, you leave on the 20 and have to go a 40 to be back by the top. Stop when you don't make it back by the top.
    (I made 27 of these, missed making it on #28 by less than a second.)

    Once you miss the interval...
    200 easy

    12x25 on 40 12.5 underwater kick, 12.5 swim every 3rd one fast (did 1-6 on belly, 7-12 on back. It takes about 15 underwater sdk's to make it midway across the pool.

    Cool
    100 easy
    --
    Total 2800 yards

    75 minute yoga class tonight

    Updated February 12th, 2009 at 05:29 PM by poolraat

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  10. Fun Workout

    by , February 11th, 2009 at 01:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warmup
    200 swim, 100 free/100 back
    200 kick, 100 flutter w/board/100 on back, flutter/sdk by 25's
    200 IM drill,
    200 pull free, w/p&b
    200 back

    Main set
    3 x 200 free on 3:15
    (went 2:50-:45-:41) took an extra :30 sec rest, then:
    1 x 25 fast off blocks (swim easy on the way back to the starting end) on 2:00
    (fly - went around :15-16)
    3 x 100 IM on 2:00
    (went 1:35-1:40-1:32) took an extra :30 rest then:
    1 x 25 fast off blocks same as above
    (back - around :15-16)
    3 x 50 back on :55
    (went :42-:45-:41) took an extra :30 sec rest then:
    1 x 25 fast off blocks same as above
    (free, under :15)

    pull 8 x 50 free on 50 descend 1-4, 5-8
    (w/ p&b, went :40->:34 each round)
    8 x 25 on 40: kick underwater for first 12.5, swim 2nd 12.5; every 4th fast
    (#1-4: sdk (about 15-16 kicks) face down then swim free, was going around :20; #5-8: sdk face up (again 15-16 kicks) then swim backstroke, was going around 17-18. I'm faster underwater on my back.)

    Cool down
    100 easy

    2900

    Will do 40 min spin class at noon today.

    Updated February 11th, 2009 at 08:47 PM by poolraat

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  11. A Bit of Kicking

    by , February 10th, 2009 at 02:26 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    Swim 600 alt. 100 free, 50 back
    300 IM drill

    Main Set
    1 x 300 free with 20 sec. rest (about 4:20)
    6 x 25 kick on back on :35, (did these around :25)
    30 sec. rest
    2 x 25 fast on :30 (did these around :20-21)
    50 easy
    30 sec. rest

    1 x 300 kick on back in streamline, with fins (4-6 fly kicks off each wall)
    (did this in about 5:00)
    30 sec. rest
    6 x 25 choice with fins on :30 descend 1-3, 4-6 (did 1-3 free descent to :15, 4-6 back descent to :16)
    30 sec. rest
    2 x 25 kick on :30 with fins (about :18-19)
    take off fins
    50 easy
    30 sec. rest

    1 x 300 back w/ fins (around 4:30)
    30 sec. rest
    6 x 25 pull on :30 choice smooth (did like above, 1-3 free, 4-6 back)
    30 sec. rest
    2 x 25 kick on :30 (no fins) choice fast (did these in about :20-21)

    Cool down
    1 x 200 alt. 50 free/50



    Total: 2700 yards
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  12. Monday, 2/9/09

    by , February 9th, 2009 at 12:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warmup
    1 x 400 swim, done as free/back by 100's
    1 x 300 IM drill
    1 x 300 pull breathe 3/5 by 50

    Main Set
    3x around:
    {4x50 on 50 descend 1-4 (back on 55)
    {300 moderate pace (no more than 75-80%) w/20 sec.(free - 4:25, pull - 4:20, back - 5:00
    {4x25 on 30: #1 build, #2 easy, #3 fast, #4 easy
    round 1 free, round 2 pull (no paddles), round 3 back

    Cool down
    1 x 100 easy

    2900
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  13. I have a coach!!

    by , February 7th, 2009 at 11:10 AM (A comfort swimmer's guide to easy swimming)
    After swimming on my own for the past few years I finally have a very good coach helping me out with my swimming. It's a distance arrangement, where he emails me the workouts and I respond back after with my times and comments. I also hope to get him some video soon to critique. I started this program 2 weeks ago and I'm working a bit harder than I ever did when I was winging it on my own.

    I've also acquired a trainer to help me with my strength training program. It's a good arrangement, she wants to do a triathlon and her swimming ability is very weak so I help her with swimming in exchange for her help in the weight room.

    It's Saturday morning and I am usually at the pool at this time, but decided to take the weekend off and rest since I've been working pretty hard the last week. I'll go to a yoga class at the gym later this morning.
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  14. Friday 2/6/09

    by , February 7th, 2009 at 10:58 AM (A comfort swimmer's guide to easy swimming)
    Weight training during my lunch hour. Worked the legs and abs and my legs were really tired and ached all afternoon.


    Warmup:
    8x100 choice w/10 sec. rest
    1-2 swim
    3-4 pull
    5-6 drill
    7-8 swim


    swim 4x around:
    {2x100 IM on 2:00 (swim time 1:30-35)
    {4x25 on :30 descend 1-4 (IM order by round.
    (on fly changed interval to :30-:30-:35-:40, swim time around :20
    back and free swim time under :20
    breast went on :40 swim time around :25)
    took about 1:00 rest after each round of 25

    kick 4x100 on 2:15 last 25 fast
    (these got progressively slower starting at about 2:00 to about 2:10 on the last one. changed the rest to :15 on the last 2)

    Cool down
    4x100 pull easy on 1:40 (no paddles)

    2800
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  15. Some IM Stuff

    by , February 5th, 2009 at 01:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warmup
    1 x 300 swim choice (did half free/half back)
    200 kick (did IMO no board)
    300 pull (free w/p&b)
    4x75 alt. drill/kick/swim/25 w/10 sec. rest
    (did IMO)

    Main Set
    3 x 300 free on 4:30 make interval
    (went 4:16-22-17)
    (took an extra :30 sec rest)
    3 x 300 as 100back/100breast/100back on 5:30
    (went 5:16-12-17)
    1:15 sec. rest
    1 x 300 IM (went 5:14)

    Cool down
    1 x 100 easy

    My breaststroke sucks!!! It took me over 2:00 to do the 100's in the 2nd set of 300's.

    Total: 3300 yards


    I have a 75 minute yoga class tonight.
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  16. Wed, 2/4/09

    by , February 4th, 2009 at 12:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warmup:
    400 swim
    (alt 100 free/100 back)
    300 IM drill
    200 pull choice
    100 kick no board
    (alt dolphin/flutter by 25)

    6x150 with 15 sec. rest: first 2 swim, next 2 kick, next 2 pull; the second of each type should be faster than the first.
    (did these all back - 2:20-2:15 on swim, 2:55-2:50, kick, did pull with p&b not sure of times)

    8 x 75 on 1:20: descend 1-4, 5-8; #4, 8, should be all out.
    did 1-4 free - 1:05->:54, 5-8 back - 1:12->1:01

    50 easy


    swim 12 x25 on 30: #4, 8, swim last 4 nice and easy as a swim down
    (alt free/fly did fast ones fly)


    Total: 2850

    45 minute spin class during my lunch hour. This was a hard one.....left me a bit wobbly in the legs

    Updated February 5th, 2009 at 12:21 AM by poolraat

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  17. Tuesday, 2/3/09

    by , February 3rd, 2009 at 02:26 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo


    Warmup:
    1 x 300 swim, did free and back
    2 x 150 pull, RI :15
    3 x 100 kick w/10 sec., kicked on back alternating 25 flutter/25 dolphin
    6 x 50 on 1:00 alt. drill/swim by 25
    (1200)

    Main
    2 x 150 pull on 2:30 desc. (went 2:00-1:55)
    8 x 50 on 55 RI :10, drill/long stroke by 25
    4 x 75 on 1:45 25 drill, 50 swim (IM order)
    4 x 25 on 30 build to fast finish, odds - free, evens - back
    4 x 100 kick 2:05) smooth (flutter kick on back with at least 5SDK off each wall - ave 1:53-55)
    6 x 50 on 1:00 alt. drill/swim (the swim should be at 75-80%), 1-2,5-6 free; 3-4 back


    Cool down
    100 easy free


    Total: 3100 yards
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  18. Monday 2/2/09

    by , February 2nd, 2009 at 01:06 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 300 choice
    4 x 100 on 2:15 Kick on back – 25dolphin/25flutter

    Main Set
    8 x 50 on :55 Pull 1>4, 5>8 (Went :40->:35 each time)

    Repeat Three Times
    {4 x 12.5 Extremely Fast/12.5 easy on RI :20
    {1 x 50 on 1:00 easy
    1 x 50 on 1:30 AFAP
    1 x 50 on 1:30 easy
    (on fast ones went: fly-:34, back-:34, free-:30)

    Repeat Two Times
    {4 x 50 choiceon 1:00 25D/25S
    {1 x 200 choice on 3:30 (went back - 2:53, free - 2:40)

    Cool down
    1 x 150 easy

    Total: 2,800 Yards


    45 minute spinning class during my lunch hour.

    Updated February 2nd, 2009 at 10:01 PM by poolraat

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  19. Sat. 1/31/09

    by , February 1st, 2009 at 12:20 AM (A comfort swimmer's guide to easy swimming)
    Warmup
    2 x
    200 swim, 200 kick, 200 pull or drill
    first round free, 2nd round no free (IM is ok)
    On round 2 did 200 back, kicked on back alternating dolphin and flutter by 25, and drilled IM.

    Repeat 6 x:
    150 swim on 3:00
    25 FAST choice off blocks on 30
    75 easy on 1:30
    On the 150's did 1-3 free (2:10), 4-6 back (2:20)
    25's went fly, back, free twice through
    75's easy back/free

    Cool down
    100 easy free

    2800

    Then went to the gym for about 45 minutes of weights (legs and core work)
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  20. Thursday, 1/29/09

    by , January 29th, 2009 at 03:11 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    Warmup:
    400 swim, did as 100 free/100 back
    200 kick, did back all flutter kick, except for 5-6 sdk off each wall
    200 drill, all free drills

    12 x 25 on :30, sprint cycle:
    3x around by 25: fast/easy, easy/fast, build, sprint (all choice)
    did 1-4 & 9-12 free, 5-8 back


    3 sets of 6 x 75:
    Set 1: free on 1:30 descend 1-3, 4-6
    went :58-:55-:52, :58-:56-:52

    Set 2 free on 1:10: make the interval
    swam these at about 1:05

    Set 3 choice on 1:30: odds easy, evens fast
    did back went 1:10 on easy ones, 1:00 on fast ones

    50 easy

    12 x 25 on 30 choice #3, 5, and 8 fast
    did fly on fast ones free and back on the others

    swim down
    100 easy free

    Total: 2900 yards
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